Name: Playbook - Allegra Paris - 45 Minute Strength Training
Uploaded: 2024-03-05T16:43:45.030Z
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

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This workout is so complete! Targets every single angle of your booty and abs so good. Loved it!

Elena

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It was super fun and challenging in the glutes but also abs! And OMG those toe reaches are K I L L E R!!!

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