Name: Playbook - Sarah Herse - Summer Bodies: Tight Tushy Home Workout!
Uploaded: 2024-03-20T21:08:54.756Z
Duration: 40 min
Description: Summer Bodies: Tight Tushy Home Workout!

Lisa

Literally kicked my butt! Great workout for my glutes!

Whitney

I did this one the other day because I wanted something to get my glutes fired up without having to go to the gym! Hope you enjoy it as much as I did!

A. Warmup x 2 sets
A1.Jumping jacks x 30 seconds
A2.Pigeon pose pulses x 30 seconds/side
A3.Alternating reverse lunges x 30 seconds
A4.Prisoner good morning x 30 seconds
*Rest 30 seconds between sets

B. 3 Sets:
B1.Dumbbell Kickstand RDL to reverse lunge x 10/side
B2. Lateral monster walks with mini band x 10/side
*Rest 10 seconds between sets
 
C. 3 Sets: 
C1. Single leg glute bridge x 15 reps/leg
C2. Dumbbell frog pump x 20 reps
C3. Dumbbell glute bridge x 20 reps
*Rest 20 seconds between sets
 
D.  3 Sets:
D1. Dumbbell curtsy lunge x 12/side (not alternating)
D2. Dumbbell goblet squat pulses x 20 reps
D3. Standing fire hydrant with mini band x 20/side
*Rest 10 seconds between sets
 
E. Glute burnout
20-15-10 reps of
Fire hydrant with mini band (on ground)
Donkey kicks with mini band
Glute bridge with mini band
Glute bridge abduction with mini band
*Perform 20 reps of each exercise, then 15 of each, then 10 of each with minimal rest
**On the single leg exercises, perform the reps on each leg (e.g. 20 on each leg)

A. Warmup x 2 sets
A1.Jumping jacks x 30 seconds
A2.Pigeon pose pulses x 30 seconds/side
A3.Alternating reverse lunges x 30 seconds
A4.Prisoner good morning x 30 seconds
*Rest 30 seconds between sets

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

(30 sec/side - 60 seconds total)

- From all fours, bring your right knee forward towards your right wrist. Depending on your body it may be just behind your wrist or to the outer or the inner edge of it. giving you a stretch on your outer hip without any discomfort in your knee. 
- Your right ankle will be somewhere in front of your left hip. 
- Slide your left leg back and point your toes, your heel is pointing up to the ceiling.
- Place both hands on either side of your front leg for support and push yourself forward with your back foot and then back into starting position (pulses)

Pigeon pose pulses

- With one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance. Inhale as you do so.
- Push up and return to the starting position. Exhale as you do.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
- Do the same thing with the other leg.

Bodyweight reverse lunges alternating

- Standing with feet under hips or slightly wider, place your hands behind your head and posture tall with chest up.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.

Prisoner good morning

Warm-up (lower body 3)

B. 3 Sets:
B1.Dumbbell Kickstand RDL to reverse lunge x 10/side
B2. Lateral monster walks with mini band x 10/side
*Rest 10 seconds between sets

(10/side - 20 total reps)

- Hold a dumbbell in your left hand and stand in a staggered stance with the left knee slightly bent and heel off the ground.
- Draw your shoulder blades back and down, and stand tall with a neutral spine. 
- Hinge at the hips and send then back while slightly twisting your torso to the right leg so the dumbbell lines up in front of it. Go down until dumbbell is around mid shin.
- Push through the floor with your right foot and come back up to full extension.
- Lunge backward with your left leg as far as you can comfortably while dropping your hips downward.
- Once in the down lunge position, push back to the starting position with both legs at the same time to complete the full rep.

Dumbbell kickstand RDL to reverse lunge

(10/side - 20 total reps)

- Place a band slightly above your ankles, standing tall and starting with your feet about hip width.
- Take a small step forward, maintaining the distance between your feet.
- Walk forward and backward for the prescribed number of repetitions.
- Smaller steps are better steps, and keep tension through the band for the entire time.

Lateral monster walks with mini band

Circuit 1

C. 3 Sets: 
C1. Single leg glute bridge x 15 reps/leg
C2. Dumbbell frog pump x 20 reps
C3. Dumbbell glute bridge x 20 reps
*Rest 20 seconds between sets

(15 reps/leg - 30 reps total)

- 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

- Lying on your back, bend at the knees, and press the bottom your feet together, holding dumbbell 
- 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.

Dumbbell frog pumps

- Lay flat on the ground, knees bent and feet planted on the floor.
- Place dumbbell at your hip area and hold with both hands.
- Drive through your heels and press your hips toward the ceiling, squeeze your glutes and hold them there before coming back down.
- Keep pelvis slightly tucked under during the entire movement

Dumbbell glute bridge

Circuit 2

D.  3 Sets:
D1. Dumbbell curtsy lunge x 12/side (not alternating)
D2. Dumbbell goblet squat pulses x 20 reps
D3. Standing fire hydrant with mini band x 20/side
*Rest 10 seconds between sets

(12/side - 24 reps total)

- Stand with your feet shoulder-width apart. Hold a weight in each hand down by your sides. 
- Step your right foot diagonally behind you and lower your right knee until it almost touches the ground. 
- Your front knee should bend to about 90 degrees. 
- Push through your left heel to stand back up and straighten your left leg.
- Complete all reps on one side then repeat on the opposite leg.

Dumbbell curtsy lunge

**Complete without heels elevated**

- Place your heels on an incline board or plates in normal squat stance. Grasp the dumbbell with a neutral grip and hold the dumbbell up against your chest. The top of the dumbbell should make contact with your chest and the bottom of the dumbbell should make contact with your upper abdominals. 
- Keep your elbows tucked in. Lower your body by flexing the hips and knees slowly and under control until your hip crease is right at parallel keeping your weight over the middle and heel area of your foot. 
- Then, add a controlled pulses coming up to a quarter squat and back down to parallel. 
- Complete all reps in this position before standing fully up.

Goblet pulse squats

(20/side - 40 total reps)

- Place loop band just above knees. 
- Bend one knee while the other is firmly on the ground and hinge at the hips a little bit
- Lift bent knee to the side and return to starting position. 
- Repeat on opposite leg once all reps are completed

Standing fire hydrant with mini band

Circuit 3

E. Glute burnout
20-15-10 reps of
Fire hydrant with mini band (on ground)
Donkey kicks with mini band
Glute bridge with mini band
Glute bridge abduction with mini band
*Perform 20 reps of each exercise, then 15 of each, then 10 of each with minimal rest
**On the single leg exercises, perform the reps on each leg (e.g. 20 on each leg)

Perform 20 each side
- Place band around knee area or slightly above.
- Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down.
- Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees.
- Actively push against the band throughout the whole movement.
- Lower your leg to starting position to complete 1 rep.

Fire hydrant exercise with mini band

perform 20 each side
- Get down on all fours, wrap the mini band around your lower thighs (right above knee area).
- Kick back with your left leg and squeeze the glutes.
- Bend the knee, lower the leg and repeat this movement for the duration of the set.
- Switch legs and repeat.

Donkey kick with mini band

- Place a mini band around your lower thigh and lie flat on your back with your feet planted on the ground.
- Drive up through your heels and upper back to lift your hips off the ground to a full hip extension.
- Pull your hips up as high as you can while clenching your glutes
- Squeeze your glutes momentarily at the top before lowering back down to starting position

Banded glute bridges

- Lay flat on the ground, knees bent and feet planted on the floor.
- Place a band around your mid-thigh right above the knee.
- Drive your feet into the floor and raise your hips while squeezing your glutes. 
- Once at the top press your legs outwards against the band and bring back to neutral position. 
- Continuously push against the band throughout the entire movement.

Glute bridge abduction with mini band

- Place band around knee area or slightly above.
- Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down.
- Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees.
- Actively push against the band throughout the whole movement.
- Lower your leg to starting position to complete 1 rep.

- Get down on all fours, wrap the mini band around your lower thighs (right above knee area).
- Kick back with your left leg and squeeze the glutes.
- Bend the knee, lower the leg and repeat this movement for the duration of the set.
- Switch legs and repeat.

Glute Burnout

Summer Bodies: Tight Tushy Home Workout!

Marina Wells

Korie Milan

Trying to get back into it. This was a killer. Thanks!

Mike Wambach

Quads & Glutes Burner with dumbbells

Amazing! Workout! Thank you Sarah. 🙏🏻

Chest, Shoulders, Triceps, & Abs EMOM (with DBs)

would love to see some modified moves within this workout. I loved how quick and simple it was!!!

Emily

That was a great workout for me. Your Spectacular.

Dannielle

Mini Band Back & Arms Workout!

My driveway WOD 🥵 (one DB & body weight)

Filipe

This amazing! It’s not easy but when I see you Sarah you give me energy and motivation! ❤️

Shoulders & Abs at Home! (Dumbbell only)

High Intensity Shoulder Pump (Minimal Equipment)

Carmen

Wow! Definitely a summer body right there. 😂😂😂

Summer Bodies: Fire up those legs & core! (Dumbbell only)

Rose 

24 min Full Body  Fire! (EMOM with Dumbbells)

20 Min Home Booty Builder (body weight & mini band only!)

GREAT!!! By the 3rd round, i needed a little more than 60sec rest before the next round! Lol. But, i loved it. Used 2 25lbs DBs and did 500 reps of JR as warm up. The plan was to do a 500rep JR funisher but i COULDN’T do it after completing the rounds! Had nothing else to give…lol

Summer Bodies: Tight Tushy Home Workout!

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