Name: Playbook - Allegra Paris - 60 Minute Glute-Focused Workout
Uploaded: 2023-08-11T11:45:12.103Z
Duration: 60 min
Description: 60 Minute Glute-Focused Workout

Here’s a 60 minute workout focused on lower body, specifically glutes. You’ll be using a set of light dumbbells and a heavy dumbbell.

High knees

Butt kicks

- Interlock your fingers gently behind your neck

Prisoner squats

- Complete as many full push ups as you can! 
- Modified knee push ups are allowed

Push ups

Warm Up

- You can use a bench, chair, or steps in your house
- Use a set of 10-15lb dumbbells
- 10 reps each side

Step up reverse lunges

- 10 reps each side
- Land on your heel first 
- Chest up and toe forward 
- Use a set of 10-15lb dumbbells

Lateral lunge pulses

- Use a set of 10-15lb dumbbells 
- Keep your knees in-line with your toes (slightly turned out)

Squat jumps

- Toes slightly turned out; knees in-line with toes 
- Keep your weight in your heels to feel it in your glutes!!!
- Use a 30-60lb dumbbell

Low squats

- Use a 5-10lb dumbbell
- Don’t let your back arch; keep your belly tucked in and abs engaged 
- 10 reps each side

Weighted bent-knee kickbacks

- Slowly drop your chest to your knee 
- Keep your knee in the center of your chest

Half pigeon pose

Glutes + Legs

***Incorporating ab exercises in between squats helps to activate your abs and avoid lower back pain

- 20 mountain climbers on both side; squeeze those abs

Mountain climbers

- Use a 30-60lb dumbbell
- Keep your weight in your heels to feel it in your glutes!!!
- Knee in-line with your toes (turned slightly out)

Low squat pulses

- 10 reps each side 
- Squeeze those abs!

Sit up toe reaches

- 10 reps each side
- Keep your weight in your heels!!!
- Keep your toe forward and knee in-line with toes
- Make sure to sit back with your chest up 
- Use a set of 15-20lb dumbbells

Lateral split squats

- 10 reps each side
- Tuck your knee in and squeeze your abs 
- Then lengthen your leg up and back; engage your glute

Knee tuck leg raises

- Keep your chest up and pull your knee into your chest

Glute stretch

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

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