This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This is a fun workout that really targets the glutes and makes good use of a booty band. I never really broke a sweat in this workout but I did feel it intensely in my glutes. I did use two different glute bands. I used my heaviest band for the majority of the workout but we do the clams (starting #13), I swapped to a lighter glute band so I could open my legs wider. I still felt the burn. After the clams I swapped back to my heavy band. I paired this with CGXmas Day 3: Glutes on the Mat for a long, mostly mat based glute workout.
This workout is done interval style. The interval and recovery times vary so they are noted below in the breakdown. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar at the bottom of the screen, counting down thee workout time as a percentage.
Constantly Banded Glutes is 24:46 minutes (this time does not include the optional 9 minute warm up or the 2:14 minute intro, also optional) with a 1:55 minute stretch. Equipment: dumbbells or a barbell, a booty/glute band and a fitness mat. Optional is a towel to protect your hips from the dumbbell or a barbell pad. Caroline’s barbell is at 48kg/105.8 pounds. The workout starts with the booty/glute band around your thighs above your knees and it remains there the entire workout.
- Banded lateral walk for 90 seconds (place glute band around thighs just above knees, side step the length of your space and back)
- 30 second rest
- Banded bridge for 60 seconds (lay on mat with knees bent and feet close to glutes, barbell or dumbbell rests on hips, lift and lower hips in bridge) (one 80# DB)
- Repeat #2 & 3 two more times
- Repeat #1
- 30 second rest
- Banded bridge for 45 seconds (repeat #3 but w/out DB or barbell)
- (no rest) Pulse for 15 seconds (keep hips lifted in bridge isometrically and pulse hips upward)
- (no rest) Repeat #7 at a faster pace for 15 seconds
- 15 second rest
- Repeat #7-10 two more times
- Repeat #1 & 2
- Side laying clam for 60 seconds (lay on side with knees bent, lift and lower top leg, keeping feet together)
- (no rest) Same position as #13, open leg and hold isometrically for 30 seconds
- (no rest) Repeat #13 at a slightly faster pace for 30 seconds
- 30 second rest
- Repeat #13-16 on other leg
Finisher: (2 minutes; no rest/recovery between exercises)
- Banded lateral walk for 60 seconds
- Tap one foot out to side for 15 seconds
- Repeat #2 on other leg
- Repeat #1 at a faster pace for 30 seconds
