Workout Wednesday! (4-16-14)

We're going to focus on the glutes today!

The fun thing about some of these Workout Wednesday posts is that you can incorporate them in a number of different ways:

  • Do one workout per day as a stand alone routine -try this or this
  • Combine two and make it a longer workout-- for example, last week's Ab-focused one and this week's glute-focused workout would make a fun combo!
  • Add a workout on to enhance your current routine - for example: bench press and then do plyos!

Let's get started!


  • Cycle for 5 minutes on the exercise bike
  • 10 squats (body weight only)
  • 10 walking lunges (body weight only)


- 10 Goblet Squats

HOW-TO (dumbbell or kettlebell)

- 10 Single-Leg Deadlifts (each leg)

HOW-TO (dumbbell or kettlebell)

- 10 Step up to Step back lunges (each leg)


- Sprint 200 meters

*Repeat 3 times*

Tip: Choose a weight that is difficult to complete by your 10th rep! If you can't feel it, it's not doing anything!!

Cool-down: Make sure you catch your breath before you sit down. Try to walk around without hunching over. Once recovered, perform static stretching focusing on your quads, hamstrings, lower back, and glutes.


Let me know if you try it and how it went!


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