Glute Strength Workout at Home is Day 49 in Heather Robertson‘s 12 Week 4.0 program. This was an enjoyable lower body workout with lots of variety. You will use the glute/booty resistance band for nearly every exercise in this workout. And there is no reason you can’t use it for all of the exercises even though Heather doesn’t. The last two exercises (or one exercises done on each side of the body) would have benefited from using a band. And I thought about using it after going through the circuit once but I would have had to swap bands. I was using my heavy band and that would have been too much. But if I had paused the workout to swap to a lighter band then that would have given me some added resistance for that exercise. Overall this was a very effective glute workout.
This workout has 3 circuits. The first circuit is a glute activation circuit using a glute/booty band. Circuits 2 & 3 are strength circuits using dumbbells plus the glute/booty band. The exercises are all done interval style. For the first circuit the intervals are 45 seconds of work followed by 15 seconds of rest. For the last two circuits the intervals are 40 seconds of work followed by 20 seconds of rest. 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.
Glute Strength Workout at Home is 38:39 minutes; 40 second intro, 3:50 minute warm up and 3 minute stretch. Equipment: dumbbells,, glute/booty band, yoga block and a fitness mat. The weights listed below are what I used. As soon as the warm up is over you need to place your booty band around your thighs.
Glute Activation: (45/15) (booty band remains around thighs the entire circuit) (I used heavy strength booty band)
- Lateral walk (booty band is around thighs, just above knees, lower into a partial squat, side walk the length of your mat and back)
- Squat & press (lower into squat and hold, push knees out wider, raise out of squat)
- Hamstring curl (lay on stomach, legs are extended straight and open so there is constant tension on band, raise legs, including knees and thighs, bent knees raising feet until soles face ceiling then lower back to start)
- Glute bridge (lay on back on mat, knees bent and feet on mat close to glutes, legs open so there is constant tension on band, raise and lower hips in bridge)
- Glute bridge pulse (same starting position as #4, raise hips into bridge and hold isometrically while push/pulsing knees out wider)
- Repeat #1-5
30 second rest
Circuit 1: (40/20) (booty band remains around thighs the entire circuit) (I used a medium strength booty band)
- 1.5 sumo squat (stand with legs wide and toes turned out, hold one DB in both hands, lower into sumo squat, raise halfway, lower back to bottom of sumo squat then raise all the way) (one 70# DB)
- Split lunge (static/stationary lunge, hold one DB at same side shoulder as front leg, back foot is elevated on a yoga block) (one 30# DB)
- Repeat #2 on other side of body
- Glute kick back (on hands and knees lift one leg up behind you, pushing sole of foot to ceiling and keeping knee bent at 90 degrees)
- Repeat #4 on other leg
- Repeat #1-5
30 second rest
Circuit 2: (40/20) (booty band is still around thighs for first 3 exercises of this circuit) (I used a heavy strength booty band)
- Good morning (hold one DB (or barbell) behind neck, with knees slightly bend hinge forward at the hips deadlift style keeping spine straight) (barbell @ 46#)
- Elevated thruster (lay on mat with one heavy DB resting on hips, one leg is raised to ceiling and other knee is bent with heel of foot on yoga block, raise hips into bridge) (one 60# DB)
- Repeat #2 on other leg
- Side bridge lift (remove band/rest on one elbow and same side knee (modified side plank), both knees are bent at 90 degrees, raise top arm to ceiling, raise and lower hips, each time you raise hips open/raise top leg)
- Repeat #4 on other side of body
- Repeat #1-5
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
