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Glutes Workout at Home with Weights and Resistance Band

workouts May 10, 2020
 
 

Hey, babe!

If you're needing a booty workout routine for home, I've got you covered. Most people don't realize that there are a lot of exercises that are superior to squats for activating the glutes. 

Don't get me wrong, squats help (especially banded squats) and I certainly still include them in my routine. But there are so many exercises that you probably aren't using that make a huge difference! We'll cover some of those in this workout!

If your goal is to grow great glutes, focus on:

  • Hitting the glutes with a variety of different exercises and angles
  • Mind muscle connection
    • Pay attention to where you are feeling the movement. Many people have weak, under active glute muscles and, therefore, end up recruiting the quad and hamstring muscles to do the work instead. If you're not feeling the movement in the booty, pick a lighter weight and focus on squeezing the muscle. 
  • Performing a variety of rep ranges
    • The body adapts to rep ranges before it adapts to the exercises themselves. Make sure you're not just hitting the same movements for the same reps with the same weight every single week. 
  • Incorporating progressive overload 
    • Your body needs to be challenged in new ways over time. There are so many ways to progressively overload the muscles. A couple include: increasing weight, decreasing rest, increasing reps, increasing sets, and increased time under tension (slowing down the reps).

How to Perform This Booty Workout

There are a couple of training terms you will need to know before getting started with this workout.

Triset

A triset is when you perform 3 exercises one after the other without rest in between. In this workout, there is one triset titled Triset A. You will perform the 3 exercises back to back and then take rest. That's one set. You will do this 4x for 4 total sets. 

Superset

A superset is when you perform 2 exercises one after the other without rest in between. In this workout, there is one superset titled Superset B. You will perform the 2 exercises back to back and then take rest. That's one set. You will do this 4x for 4 total sets. 

4:1 Tempo

There is one exercise, a Bulgarian split squat, listed as having a 4:1 tempo.  For this particular workout, you will perform a 4:1 tempo by lowering very slowly into the squat (4 seconds), and then pushing back upwards quickly (1 second.) This is also called a slow negative. 

The Workout

  1. Triset A - 4x12 of each

    1. Dumbbell Single Leg Hip Thrust

    2. Dumbbell B Stance Hip Thrust

    3. Weighted & Banded Glute Bridge with Abduction

  2. Bulgarian Split Squat Leaning Forward with a 4:1 Tempo - 4x10 

  3. Pulsing Squat to Banded Lateral Walk - 4x10

  4. Superset B - 4x15 of each

    1. Frog Pump

    2. Dumbbell Fire Hydrants

Dumbbell Single Leg Hip Thrust

Dumbbell B Stance Hip Thrust

Weighted & Banded Glute Bridge with AbductionBulgarian Split Squat Leaning Forward with a 4:1 Tempo

Pulsing Squat to Banded Lateral Walk 

Frog Pump

Dumbbell Fire Hydrants

Want to reach your fitness goals faster and easier? With the right game plan and extra accountability?

I've been helping women just like you build muscle, lose fat, and improve their metabolism with an easy to follow flexible diet and FUN training routine. 

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Not convinced? Check out some of these amazing success stories from women JUST LIKE YOU. If you're sitting there telling yourself you're too old, too far off, too busy, or too tired, STOP RIGHT NOW.

You can do this no matter where you're at in life. Don't hold yourself back from the quality of life you CAN and WILL have if you take the leap. 

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To Your Good Health & Success,

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