Uploaded April 2018 | Updated September 2026, 1 hour ago

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Workout Breakdown:

Warmup (50:10)
1) Alternating 3-Way Lunge
2) glute bridge
3) bird-dog

Tabata #1 (20:10 for 4 min)
-power step up
-elevated plank w/ glute raise

Glute Circuit: (repeat 2x or 3-4x if you're not in a rush)
1) Weighted single leg hip thrusts (10 per leg)
2) Banded Bird-Dogs (10 per side)
3) Banded + Weighted clamshells (16 per leg)

Tabata #2
-switch lunge
-sumo squat + squat jump