Workout 1. Legs and Glutes

This program is a full body workout split into 3 main sessions:1. Legs and glutes2. Functional full body HIIT3. Core and cardioBe sure to sweat it out with this workout using all your muscles in your body to encourage fat burning, muscle development and improve cardiovascular health to get you feeling alive and energized. For this workout you can start with one set of medium weight dumbbells. As you progress through the program you can increase or reduce your weights as you see fit. Whether you are a beginner or regular exerciser this program will most definitely allow you to see physique development and improve your overall health. The great thing about this program is that there are alternatives if you wish to make the workout harder or easier depending on your current level of fitness.

Exercises in This Workout

1. 1

   Walkout into High Plank

   1 minlow

   hamstringsglutes
2. 2

   Rest

   7slow
3. 3

   Split Lunge with T-Rotation

   2 minlow

   hipsspine
4. 4

   Rest

   7slow
5. 5

   Glute Bridges

   41slow

   glutescore
6. 6

   Rest

   8slow
7. 7

   Bodyweight Squats

   50slow

   quadsglutes
8. 8

   Rest

   22slow
9. 9

   Lateral Band Walks

   52smedium

   glutesouter thighs
10. 10

    Rest

    42slow
11. 11

    Suitcase Squat (Round 1)

    39smedium

    quadsglutes
12. 12

    Rest

    20slow
13. 13

    Romanian Deadlifts (RDL) (Round 1)

    40smedium

    hamstringsglutes
14. 14

    Rest

    22slow
15. 15

    Alternating Reverse Lunges (Round 1)

    39smedium

    quadsglutes
16. 16

    Rest

    2 minlow
17. 17

    Suitcase Squat (Round 2)

    39smedium

    quadsglutes
18. 18

    Rest

    22slow
19. 19

    Romanian Deadlifts (RDL) (Round 2)

    39smedium

    hamstringsglutes
20. 20

    Rest

    23slow
21. 21

    Alternating Reverse Lunges (Round 2)

    38smedium

    quadsglutes
22. 22

    Rest

    58slow
23. 23

    Suitcase Squat (Round 3)

    41shigh

    quadsglutes
24. 24

    Rest

    24slow
25. 25

    Romanian Deadlifts (RDL) (Round 3)

    36shigh

    hamstringsglutes
26. 26

    Rest

    20slow
27. 27

    Alternating Reverse Lunges with Pulse (Round 3)

    40shigh

    quadsglutes
28. 28

    Rest

    59slow
29. 29

    Squat to RDL Combo (Round 1)

    42smedium

    quadshamstrings
30. 30

    Rest

    41slow
31. 31

    Banded Weighted Glute Bridge (Round 1)

    22smedium

    gluteships
32. 32

    Rest

    19slow
33. 33

    Split Squat Pulses (Round 1)

    42smedium

    quadsglutes
34. 34

    Rest

    54slow
35. 35

    Squat to RDL Combo (Round 2)

    40smedium

    quadshamstrings
36. 36

    Rest

    22slow
37. 37

    Banded Weighted Glute Bridge with Hold (Round 2)

    44shigh

    glutescore
38. 38

    Rest

    15slow
39. 39

    Split Squat Pulses (Round 2)

    43shigh

    quadsglutes
40. 40

    Rest

    55slow
41. 41

    Squat Jump to RDL Combo (Round 3)

    45shigh

    quadshamstrings
42. 42

    Rest

    21slow
43. 43

    Banded Weighted Glute Bridge with Pulse (Round 3)

    39shigh

    glutescore
44. 44

    Rest

    17slow
45. 45

    Plie Jump Lunges (Round 3)

    40shigh

    quadsglutes
46. 46

    Rest

    32slow
47. 47

    Cat-Cow

    36slow

    spineupper back
48. 48

    Rest

    17slow
49. 49

    Lying Knee Hugs

    34slow

    lower backglutes
50. 50

    Rest

    14slow
51. 51

    Lying Knee Wipers

    40slow

    spinecore
52. 52

    Rest

    21slow
53. 53

    Split Lunge Stretch

    2 minlow

    hip flexorshamstrings
54. 54

    Forward Fold Roll Up

    19slow

    hamstringsspine

More Full-Body Workouts Workouts

Workout 1 – Six Rounds Bodyweight

33 min · Danielle Harrison

Workout 7. Core

25 min · Sophie Jones

Workout 7 – Boxing HIIT

27 min · Danielle Harrison

Workout 3. Full Body Functional

30 min · Sophie Jones

Workout 8. Full Body Functional HIIT

27 min · Sophie Jones

Workout 6. Upper Body

32 min · Sophie Jones

Frequently Asked Questions