Workout 9. 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

   Dynamic Split Lunge Stretch

   15slow

   hipshamstrings
2. 2

   Rest

   14slow
3. 3

   Seated Knee Rotations (Windshield Wipers)

   23slow

   lower backhips
4. 4

   Rest

   39slow
5. 5

   Banded Crab Walks

   21smedium

   glutesouter thighs
6. 6

   Rest

   8slow
7. 7

   Banded Tap Backs (Right)

   22smedium

   gluteships
8. 8

   Banded Tap Backs (Left)

   22smedium

   gluteships
9. 9

   Rest

   15slow
10. 10

    Front Squat to Reverse Lunge

    42shigh

    quadsglutes
11. 11

    Rest

    19slow
12. 12

    Single Leg Glute Bridge (Right)

    40smedium

    gluteshamstrings
13. 13

    Rest

    18slow
14. 14

    Single Leg Glute Bridge (Left)

    42smedium

    gluteshamstrings
15. 15

    Rest

    29slow
16. 16

    Front Squat to Reverse Lunge (Round 2)

    41shigh

    quadsglutes
17. 17

    Rest

    35slow
18. 18

    Weighted Single Leg Glute Bridge (Right)

    25shigh

    gluteshamstrings
19. 19

    Rest

    20slow
20. 20

    Weighted Single Leg Glute Bridge (Left)

    42shigh

    gluteshamstrings
21. 21

    Rest

    2 minlow
22. 22

    Good Mornings

    36smedium

    hamstringsglutes
23. 23

    Rest

    22slow
24. 24

    Curtsy Lunge (Right)

    40smedium

    glutesquads
25. 25

    Rest

    18slow
26. 26

    Curtsy Lunge (Left)

    42smedium

    glutesquads
27. 27

    Rest

    30slow
28. 28

    Banded Good Mornings

    41shigh

    hamstringsglutes
29. 29

    Rest

    20slow
30. 30

    Banded Curtsy Lunge (Right)

    37shigh

    glutesquads
31. 31

    Rest

    21slow
32. 32

    Banded Curtsy Lunge (Left)

    41shigh

    glutesquads
33. 33

    Rest

    58slow
34. 34

    Banded Fire Hydrants (Right)

    41smedium

    gluteships
35. 35

    Rest

    19slow
36. 36

    Banded Fire Hydrants (Left)

    41smedium

    gluteships
37. 37

    Rest

    19slow
38. 38

    Sumo Squats

    42smedium

    glutesinner thighs
39. 39

    Rest

    29slow
40. 40

    Banded Fire Hydrant Pulses (Right)

    37shigh

    gluteships
41. 41

    Rest

    25slow
42. 42

    Banded Fire Hydrant Pulses (Left)

    39shigh

    gluteships
43. 43

    Rest

    19slow
44. 44

    Banded Sumo Squats

    41shigh

    glutesinner thighs
45. 45

    Rest

    17slow
46. 46

    Seated Butterfly Stretch

    34slow

    hipsinner thighs
47. 47

    Seated Single Leg Hamstring Stretch (Right)

    34slow

    hamstringslower back
48. 48

    Rest

    4slow
49. 49

    Seated Single Leg Hamstring Stretch (Left)

    23slow

    hamstringslower back
50. 50

    Rest

    2slow
51. 51

    Seated Spinal Twist (Right)

    24slow

    glutesspine
52. 52

    Seated Spinal Twist (Left)

    21slow

    glutesspine
53. 53

    Deep Squat Hold (Malasana)

    40slow

    hipslower back

More Full-Body Workouts Workouts

Workout 10. Full Body

24 min · Sophie Jones

Workout 5. Core and Cardio

28 min · Sophie Jones

Workout 2 – Six Rounds Bodyweight

32 min · Danielle Harrison

Workout 1. Legs and Glutes

33 min · Sophie Jones

Workout 6 – Upper Body Strength

30 min · Danielle Harrison

Workout 8. Full Body Functional HIIT

27 min · Sophie Jones

Frequently Asked Questions