Day 12: Glute Activation & Strength Workout / HR12WEEK 4.0

Today is all about the BOOTY! We are starting off with that mini resistance band for a round of GLUTE ACTIVATION. Then we are going to be moving into two different glute STRENGTH circuits using heavy dumbbells. We will complete two rounds of each circuit and then of course end our session with a much needed stretch. Ahhhhh let’s do this team! #HR12WEEK #homeworkout

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Equipment Needed //
Dumbbells: Med (15-25lb) Heavy (30-45+lbs)
Exercise Mat
Mini Resistance Band
Yoga Block

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Workout Breakdown:
0:00 Intro
0:45 Warm Up

3:45 Glute Activation (45s work + 15s rest x1 round)
Side Steps
Squat
Rear Kick (R)
Kick Back Combo (R)
Frog Press
Rear Kick (L)
Kick Back Combo (L)
Wide Squat
Side to Side Step

13:00 Strength Circuit One (40s work + 20 s rest x2 rounds)
Side Lunge (R)
Side Lunge (L)
Stand Up (R)
Stand Up (L)
Sumo Squat

23:00 Strength Circuit Two (40s work + 20 s rest x2 rounds)
Hip Thruster
Elevated Thruster (L)
Side Bridge Lift (L)
Elevated Thruster (R)
Side Bridge Lift (R)

33:00 Cool Down & Stretch

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D I S C L A I M E R

This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

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Thanks for watching!

❤ Heather