This workout can be done with or without resistance bands. However, we suggest using a CHEEKI band to increase resistance and make this workout more intense.
This is also a great workout to activate your glutes before a heavy lifting session.
We have created a beginner and an advanced workout. The exercises are the same but the sequence of the exercises is different, which makes one workout a little easier compared to the other.
If you need more information on how to perform these exercises, check out our blog post here, where we have explained all exercises in detail.
LET'S GO!
Beginner Workout |
Advanced Workout |
|
| Duration | Exercise | Exercise |
| 30 seconds | Squat | Squat |
| 30 seconds | Straight Leg Kickback - Left Leg | Jump Squat |
| 30 seconds | Straight Leg Kickback - Right Leg | Straight Leg Kickback - Left Leg |
| 30 seconds | Jump Squat | Straight Leg Sidekick - Left Leg |
| 30 seconds | Straight Leg Sidekick - Left Leg | Straight Leg Kickback- Right Leg |
| 30 seconds | Straight Leg Sidekick - Right Leg | Straight Leg Sidekick - Right Leg |
| 30 seconds | Side-to-Side Walk | Side-to-Side Walk |
| 30 seconds | Abductor Hold | Abductor Hold |
| 30 seconds | Fire Hydrant - Left Leg | Fire Hydrant - Left Leg |
| 30 seconds | Fire Hydrant - Right Leg | Donkey Kick - Left Leg |
| 30 seconds | Donkey Kick - Left Leg | Straight Leg Lift - Left Leg |
| 30 seconds | Donkey Kick - Right Leg | Clamshells - Left Leg |
| 30 seconds | Straight Leg Lift - Left Leg | Fire Hydrant - Right Leg |
| 30 seconds | Straight Leg Lift - Right Leg | Donkey Kick - Right Leg |
| 30 seconds | Clamshells - Left Leg | Straight Leg Lift - Right Leg |
| 30 seconds | Clamshells - Right Leg | Clamshells - Right Leg |
| 30 seconds | Glute Bridge | Glute Bridge |
| 30 seconds | Booty Lifts | Booty Lifts |
|
Total time: 9 minutes |
DONE | DONE |
