?v=1606495766, //cdn.shopify.com/s/files/1/0057/7434/4265/t/1/assets/global.css?54113

fitness

-

BUILD Your Glutes With This Workout

BUILD Your Glutes With This Workout
Glutes Workout

You might have heard my exciting news for the new year — the 2020 SWEAT Challenge! It involves my BUILD program, in a new way that you haven’t seen before.

I’ve prepared six weeks of new workouts for you, with a slightly different structure to my regular BUILD program. 

If you’re following BUILD, this is an opportunity for you to de-load with some higher rep training as you focus on gaining muscle mass. For those new to BUILD, you will get started with an introduction to powerbuilding. 

Each week there are workouts for Lower Body, Upper Body and Full Body, plus one Glute Builder workout that focuses on strengthening your glutes. 

The Challenge doesn’t start until January 13, 2020, and I can’t wait! To get you pumped to join my SWEAT Challenge, here’s your exclusive early access to this Glute Builder workout. 

Fire up your glutes with my Glute Builder workout

There’s an exclusive BUILD program suitable for you during the SWEAT Challenge — choose “Starting Out” to get started with powerbuilding, or choose “Challenge Me” if you’re on Week 6 or later in my BUILD program.

“Starting Out” is for those who are new to powerbuilding, or are just starting their fitness journey. The workouts in “Starting Out” can help you to build foundational strength and prepare you to transition into my BUILD program after the Challenge ends. 

“Challenge Me” is for you if you have experience with my training style and are ready to mix it up with higher rep ranges in shorter workouts, and the inclusion of trisets. Both options have a Challenge exclusive Glute Builder workout each week!

You’ll need gym equipment for this workout, and for my BUILD program! 

Allow around 50-60 minutes for the workout — get your favourite workout playlist ready and let’s get started!

Before any heavy lifting session, it’s essential to complete a thorough warm up. You can check out my social media or YouTube for warm up ideas — start with cardio and then do dynamic movements to prepare the area of your body you’ll target in the workout. 

In this Glute Builder workout, you’ll be completing exercises that target the largest muscle group in your whole body! The primary and secondary movements will help you to build functional strength and muscular development in the glutes, with two supersets as a finisher to leave your glutes burning!

Warm-Up Set 1 Exercises

1. Glute Bridge

10 REPS


Primary Movement 3 Exercises

1. Glute Bridge

12/12/12 REP Range


Accessory Movement 3 Exercises

1. Reverse Lunge

24/30/40 REPS


Superset 1 2 Exercises / 3 Laps

1. Sumo Leg Press

12 REPS


2. Hip Abduction

20 SECS


Superset 2 2 Exercises / 3 Laps

1. Glute Kickback

30 REPS 15 Per Side


2. Plank

30 SECS


Remember to cool down after your workout! Taking time to stretch can help bring your heart rate back down and promote recovery.

For more of my BUILD program, try this leg workout.  

BUILD confidence at the gym with my SWEAT Challenge

I would love to have you join me in the SWEAT Challenge as we BUILD strength together in 2020!  

Remember that consistency is key! You’ll earn results when you work hard and put in the effort. Together, we can do this!

Are you ready to BUILD your glutes as we start 2020 stronger together? Share your goals for 2020 in the comments!  

* Results from BUILD may vary. Strict adherence to the program is required for best results.

<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# if (s.replied_comments_count) { #> <# for (var j = 0; j < s.replied_comments.length; j++) { var c = s.replied_comments[j]; var lastComment = s.replied_comments[s.replied_comments.length - 1]; #>

<#= c.user.username #><#= moment(c.created_at * 1000).fromNow() #>

<#= c.html_body #> <# if (c.images) { #>

<# } #>
Reply Like Unlike
<# } #> <# if (s.replied_comments_count > 3) { #> Show more replies <# } #> <# } #>
<# } #>
<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# } #>

Leave a comment...
Sort by: