Name: Playbook - Allegra Paris - 45 Minute Strength Training
Uploaded: 2023-08-11T11:45:12.167Z
Duration: 45 min
Description: 45 Minute Strength Training

Here’s a 45 minute glute-focused weight training workout to grow and tone that peach!

High knees

Butt kicks

Military jumping jacks

Alternating squat jumps

Warm Up

- Hold a single 15-25lb dumbbell in the same side hand as the leg lunging backwards
- Keep the chest up and 90 degrees behind both knees

Curtsy lunges

- Use a set of 20-35lb dumbbells
- Send the hips back with a slight bend in your knees
- Shoulders pulled back and down

Romanian deadlifts

- Keep the hips still
- 10 reps each side
- Band is optional

High plank kick ups

- Use a 35lb kettlebell or dumbbell
- Pulse once at the bottom
- Medium band is optional

Single pulse goblet squats

- 15 reps each side
- Keep the hips still

Plank jacks

Circuit 1

- Chest up and weight in your heels
- Keep the knees wide

Low squat pulses

- Use a 35-65lb dumbbell
- Make sure the hip/knee/ankle are in-line (avoid letting the knee turn out)
- Focus on sending the butt back and keeping your weight in your heel
- I call this the “secret sauce” because it’s a great way to feel it more in your glutes and less in your quads

Lateral low split squats

Laying hip openers

Rainbow kickbacks

Circuit 2

- Place your front knee on the mat in the center of your chest
- Gently fall forward

Half pigeon pose

- Sit up straight and hug your knee into your chest

Glute stretch

- Sit on your heels with your knees wide
- Lean forward

Child’s pose

Stretching

45 Minute Strength Training

30 Minute Hips & Glutes

Elena

20 Minute Glute Builder

Kristen

Darpita

20 Minute Booty Burn (Band Only)

Tania

30 Minute Bodyweight Glutes

30 Minute Lower Body HIIT

Amazing! Best true glute burn with minimal quad overload! So glad I found you!

Colleen

60 Minute Booty Build

60 Minute Glute-Focused Workout

Wow! That was hard and satisfying all at the same time 😅💪🏼🍑 Super effective 🧡

45 Minute Strength Training

More workouts from Allegra Paris