Name: Playbook - Sarah Herse - Body Weight Glute & Cardio Circuit
Uploaded: 2024-03-20T21:08:54.696Z
Duration: 20 min
Description: Body Weight Glute & Cardio Circuit

Daiana

Some days I want a good glute pump while also getting my heart rate up and burning some calories. This is the perfect combo of both! 


5 Rounds:

20 Frog Pumps
20 Single Leg Glute Bridges (each leg)
20 Squat Jumps
20 Jumping Lunges
10 Burpees

5 Rounds:

20 Frog Pumps
20 Single Leg Glute Bridges (each leg)
20 Squat Jumps
20 Jumping Lunges
10 Burpees

- Lying on your back, bend at the knees, and press the bottom your feet together. 
- Drive your knees toward the floor.
- Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Frog pumps

(20/leg - 40 total reps)

- Laying flat on the ground with arms by your side and feet planted on the ground bring your knees into a bent position about 90 degrees.
- Raise one leg off the ground and keeping the other foot planted
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position slowly to complete the rep.
- Same process for the other side

Single leg glute bridge

- Stand with your feet shoulder-width apart.
- Start by doing a regular squat by sending the hips back and bending at the knees, engage your core and once at the bottom of the squat jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground.

Jumping squats

10/side
- Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise.
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.

Jumping lunges

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

Body Weight Glute & Cardio Circuit

Madi

Loved this quick upper body, body weight day!! 💪🏻

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Francess

Great and wow I need to get back in shape lol

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Jennifer

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This was my first workout since in over a year, and it was just what I needed to get myself going again!

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