Fierce 14 Day 4: Booty Builder // Glute Workout

Booty Builder // Glute Workout is Day 4 in Heather Robertson‘s Fierce 14 program. This was a tough lower body workout! Heather burns your glutes out right from the beginning using only a booty band/resistance loop. The first circuit is sort of an extended warm up but it burns! Then you pull out the heavy dumbbells and really go to work on your lower body. For the Split Squats Heather is using what looks like a very large medicine ball to elevate her back leg. You can use a stability ball, a chair or your high step. I used my high step. This is an excellent and thorough lower body workout. Since it is only 42 minutes, I used one of Caroline Girvan‘s short but brutal glute workouts as a finisher (15 Minute Targeted Glute Workout). My lower body and especially my glutes are fried! Great workout this morning!

This workout is made up of 2 circuits. The first circuit is a glute activation circuit that only uses the booty band/resistance loop. The exercises are each done for 40 seconds of work followed by 10 seconds of recovery. The second circuit is the strength circuit. The exercises are each done for 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.

Booty Builder // Glute Workout is 41:51 minutes; 2:30 minute warm up and 3:30 minute stretch. Equipment: dumbbells, boot band/resistance loop, chair/stability ball/large medicine ball/high step to elevate back leg during Split Squats and a fitness mat. Heather is using 30 pound dumbbells. The weights listed below are what I used.

Circuit 1: (booty band is around thighs above knees entire circuit)

  1. Band squats (basic squat)
  2. Side steps (lower into partial squat and side squat walk the length of your mat and back)
  3. Single leg bridge (lay on back on mat, knees bent and feet on floor near glutes, raise one leg to ceiling, raise and lower hips/glutes pushing upward with foot on the floor while keeping the other leg raised throughout interval)
  4. Repeat #3 on other side of body
  5. Glute bridge (band is still around thighs, lay on back, knees bent and feet on mat close to glutes, raise hips in bridge and hold, open and close legs, lower hips)
  6. Kickback (on hands and knees, raise one bent leg behind you pushing sole of foot to ceiling)
  7. Kickback pulse (same position as #6 but keep leg raised behind you and pulse sole of foot up to ceiling)
  8. Frog kick (hydrant lift–raise bent leg to side)
  9. Rainbow kick (on hands and knees, extend one leg out straight behind you, keep leg straight and tap toe out to side of body, raise leg in an arc (like a rainbow) over to other side of body and tap foot to floor outside of other leg)
  10. Rear pulse (lower to elbows and raise straight leg to top of lift, pulse leg upward)
  11. Hamstring curl (same position as #10, leg is still raised behind you, bend knee bringing heel to glutes then straighten leg again, do not lower leg entire interval)
  12. Repeat #6-11 on other leg

30 second rest (remove booty band)

Circuit 2:

  1. Goblet squat (one 40# DB)
  2. Squat pulses (hold one DB in both hands, lower into a squat and pulse) (one 40# DB)
  3. Repeat #1 & 2
  4. Glute bridge (lay on mat, knees bent and feet on mat close to heels, one heavy DB on hips, raise and lower hips) (one 40# DB)
  5. Bridge pulse (same position as #4 but keep hips/glutes lifted and pulse hips upward) (one 40# DB)
  6. Repeat #4 & 5
  7. Stiff leg deadlift (35# DBs)
  8. Single leg deadlifts (hold one DB in both hands, alternate legs) (one 30# DB)
  9. Repeat #7 & 8
  10. Split squat (back leg is elevated on something behind you–Heather is using a large medicine ball, DB is resting on same side shoulder as front leg) (one 25# DB)
  11. Repeat #10 on other leg
  12. Repeat #10 & 11
  13. Sumo squat (one 50# DB)
  14. Sumo pulses (hold at bottom of sumo squat and pulse) (one 50# DB)
  15. Repeat #13 & 14

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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