Bonus workout 2: Glute Workout (At Home Circuit)
Glute day 2: Scroll down for the bonus workouts
Equipment: Resistance bands, bodyweight, bench/bed/chair
Format: Complete 1-3 rounds. Rest 90 seconds between rounds.
Banded Hip Thrust (3-Second Pause at the Top) 15 reps: With a band above your knees, perform hip thrusts, holding at the top for 3 seconds to maximize the glute contraction.
Reverse Lunge to Knee Drive 12: reps each leg Step back into a reverse lunge, then drive the back knee up as you stand tall, engaging your glutes at the top.
Clams 15 reps each side: Perform side-lying clamshells with a band around your knees, focusing on opening your top knee as wide as possible while keeping your feet together and your hips facing forward.
Banded Glute Bridgewith Abduction 20 reps: Perform a glute bridge, and at the top, push your knees outward against the band for added resistance.
Banded Standing Hip Abduction 20 reps each leg: With the band around your thighs, stand tall and abduct (lift) one leg to the side, keeping your core engaged.
Knee-Banded Squat Hold 20-30 second hold: Get into a squat position, hold at the bottom for 20 seconds while driving your knees outward against the band.
