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Getting your glutes in gear!

Getting in a great glute workout can be done in the gym or anywhere you are!


Get Low!
Press Up!
Here are a couple workouts you can take with you and do at the gym if you have equipment, or on the road if you are in a pinch!

GYM (this is an advanced workout):
Leg Press
4 sets: 15, 12, 10, 15 reps (increase weight each time, remove the last weight and press 15 reps for the same weight you pressed 12)
Box Step Ups with Dumbbells
4 sets of 10 reps right/left
Romanian Deadlift
4 sets 12 reps
Cable Kickbacks
4 sets 10 reps right/left
Barbell Good Mornings
4 sets 15 reps

HOME (this is a great workout for anyone, beginner or advanced):
Body weight squats
5 sets 20 reps
Reverse lunges, or stationary lunges (press through the front leg's heel)
3 sets 15 reps right/left
Laying Hip Bridges
4 sets 20 reps
Curtsy Squats
3 sets 15 reps right/left
Curb, bench, or chair Step ups
4 sets 12 reps right/left

Make sure you are keeping your weight in your heels, your chest proud, and squeeze your glutes at the peak contraction of each movement!!

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