Hey guys! So we're targeting the glute muscles today and it's going to be a great isolation workout.
Don't worry, this workout is not going to bulk up your legs.
As always, a full day by day schedule can be found on my website
and I know being in isolation isn't the easiest but remember you're not alone.
I'm going to be live streaming twice a week on Twitch.
And you can jump on my Discord to find workout buddies
and please share your progress on YouTube, Instagram, or even TikTok!
So smash that like button, subscribe and leave a comment down below
and let's smash our butt...
We got 27 exercises today, 30 seconds on and 5-15 seconds off, either with or without resistance bands.
and let's start with side plank abductions.
Get in a side plank position on your knees with your feet touching
and use your glute muscles to open up your legs.
This is great for your core muscles to assist using core to stay balanced.
There's variations for band in every exercise so you can do those when you progress further.
Now onto the other side.
Alright, now get on all fours and we're doing some leg circles.
You're basically using your knee to draw a circle.
If you are using bands just have them right about your knees
and try to squeeze your glutes as you are making those circles.
Now onto the other leg.
Alright, now stay in the same position
We're going to bring your left knee in and extend it upwards.
This is also really great for abs. Make sure you are squeezing your booty here.
Now lets repeat on the other leg. You're doing great guys just keep pushing on.
Alright stay put once again and we're moving onto donkey kicks
What you're doing is pulsing your leg upwards like so
and bringing it back down and trying not to rest on the ground. Then repeat *good luck*
For bands, just place one side under your other knee
No break here guys! We're swapping to our other leg.
Alright we're about 5 minutes in guys, you're doing great
Stay where you are and we're straightening one leg out and we're doing some leg circles.
Engage those glutes and feel that burn which is so good for you.
Keep fighting through it. *you got it*
No break here again. Let's drop to the other side.
We've got a slightly longer break next, so give this all you got.
Great work everyone! You can take a longer break here if you need to.
Next we are doing fire hydrant kicks so get on all fours
and you are kicking your leg to the side and extending it at the end of the kick.
No rest next. We are going to swap to our other leg.
You're doing great guys!
Now stay in the same position and have one leg over the other like so and kick it upwards at an angle.
For bands, just have it locked under your knees.
No break, let's switch to the other side.
We're halfway though guys!
Keep pushing though cause you got this.
Alright, get on the mat and it's time for my favorite exersice.
We're doing some glute bridges. Squeeze your glutes as you go up. Just keep on -
No break here guys, we're going straight into "glute bridge abductions" next.
Lift your hips off of the mat using your glute muscles
and do as many abductions as you can.
You can do a couple, and rest, then repeat.
You're doing great here guys! *yes u are!*
Ok, we're going to do 3 exercises here, back to back, with no break. *that's quite a lot lol*
Don't worry, we can do this together.
Lay on your belly and we're doing some glute taps. Lift and bring your legs outwards
and then bring them back in for a tap.
Alright, now we're going to kick your legs upwards.
Make sure you squeeze your glute as you do those kicks.
Feel that burn guys!
*are u feeling it now mr. crabs*
Great work guys! Just one more exercise and we'll take a longer break.
We're doing some flutters now.
Just keep fluttering your legs and we got not long to go.
We've already SMASHED through 10 minutes
*yeah u*
Alright, you've done well!
Take a longer break if you need to.
Next, we'll get upright and find a wall or chair to hold onto
and we're going to do some kickbacks.
Try not to have your foot rest on the ground as you do kickbacks.
And don't just be swinging your legs, make sure you squeeze your glutes.
NO REST HERE. onto the other leg.
NO REST HERE again, next we're going to raise our leg here to the side
We'll take a break after the next exercise.
You're doing amazing guys. You're almost at the end.
Let's swap to the other leg. Just 4 more exercises to go, you can do it.
Nicely done everyone!
Now give your legs a shake if you need to
and we're going to do a curtsety lunge followed by a leg raise.
Make sure you're engaging your glute muscles.
Onto the other side. Just 2 more exercises after this.
Thanks for sticking with me this far. You've done amazing. *yes you have*
Alright, this is our last break and we're doing some lateral lunge.
Make sure, you use your glute muscles to get up.
This really helps to build the side of the booty.
Final exercise guys! Let's do the other side and wrap this up.
And that's the workout guys. Great job in completing this workout.
Hope *dem cheeks* is feeling the burn!
If you enjoyed that, do share some love and SMASH that like button.
and drop a comment down below and i'll see you in the next video
Byeeeee!