Name: Playbook - Chelsea Hofer - Glute Focused Lower Body 💜
Uploaded: 2026-06-23T02:25:41.116Z
Duration: 30 min
Description: Glute Focused Lower Body 💜

I'm excited to be bringing you an all new leg exercise that is by far my new favorite for building that booty! 

You're going to love it!

Please don't forget to swipe to complete the workout when you're finished, so that you can leave a rating and a comment to let me know how it went!

Let's GO!
Chelsea

- Stand with your heels elevated, holding a kettlebell at the chest  
- Inhale, brace your core and begin to squat by flexing at the hips and knees, keeping your core tight and your torso upright
- If your level of flexibility allows it, track your elbows between your knees, stopping when just below parallel
- Exhale as you push through both feet, extending your knees and hips to return to your starting position

Heel Elevated KB Goblet Squat

- Begin standing with your feet about hip-width apart, holding a dumbbell in each hand at your sides
- Take a long step back with one leg, maintaining an upright posture and allowing both knees to bend simultaneously
- Descend until your back knee nearly touches the floor
- Drive through the heel of your front foot, extending both legs to raise yourself back up
- Step back into starting position with your rear foot
- Repeat the lunge with the opposite leg
- Alternating back and forth for desired reps

DB Alt Reverse Lunges

- Begin standing with your feet about hip-width apart, holding a dumbbell in one hand 
- Take a large step to the side and lunge towards the floor while bracing your core (Your other leg should remain straight throughout the movement)
- Push through your side foot and heel, extending your leg to return to the standing position
- Complete desired reps then repeat on the opposite side

Single DB Lateral Lunge

Circuit 1

- Hold a single kettlebell with both hands just forward of the body, then position your feet in a wide sumo stance, toes pointed out at a 45° angle
- Inhale and brace, then begin to squat down by simultaneously flexing at the hips, knees and ankles
- Descend until your upper thighs are parallel or slightly below parallel to the floor
- Press your mid-foot and heels into the ground as you begin to stand up, keeping your chest high, squeezing your glutes, allowing your knees to straighten and your hips to travel forward, returning to your starting position

KB Sumo Squat

- Stand upright, holding a dumbbell in each hand at arms length
- Extend the ankles, pressing up onto the balls of the feet as high as possible
- Pause at peak contraction, before slowly lowering your heels back down to the floor

DB Standing Calf Raise

- Begin standing with your feet about hip-width apart, holding a dumbbell in each hand at your sides
- Take a large step to the side and lunge towards the floor while bracing your core (Your other leg should remain straight throughout the movement)
- Push through your side foot and heel, extending your leg to return to the standing position
- Repeat the lunge on the opposite side
- Alternating back and forth for desired time or reps

DB Alt Lateral Lunges

Circuit 2

TO MODIFY/ALTERNATE EXERCISE: Place dumbbell on back of knee while in a table top position and do donkey kicks for 10 reps and switch sides

- Attach an ankle cuff to a low cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your working legs ankle is in-line with the pulley
- Hold the machine for support, hinged forward at the hips 
- With your core engaged, and knees slightly bent, squeeze your glutes to kick your working leg backwards as high as you comfortably can
- Keep your opposite leg firmly planted to provide balance
- Pause and squeeze the glute at peak contraction
- Slowly lower your working leg down to the starting position
- Complete desired reps then repeat on the opposite side

Glute Cable Kickbacks

Finisher

Glute Focused Lower Body 💜

Full Body, Full Send ⭐️

The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

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I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

Glute Focused Lower Body 💜

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