7 Day Vegan Challenge | Food Log

45 minutes and you’re done! | 3 Glute Focused Workouts

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Short on time? Don’t worry, you can still hit the gym and get a great workout!

These are 3 of my favorite gym-based workouts, that can all be done in 45 minutes or less – and that’s including your warm-up.

They all combine cardio and glute-focused exercises to get your heart racing and your butt growing…


Workout 1: Sprints & Glute Pump

A: Treadmill
– 5 min. incline walk 5,5% & 6 km/h
– 5 x 100 m. incline sprints increasing speed by 1 km/h every round (11-15 km/h)*
*100 m. walk 6 km/h between each sprint

Weights:

B1: Band Romanial deadlifts 3×6-8*
B2: Band Hip Thrust 3×6-8*
B3: Jump lunges 3×20

C1: Smith sumo squats 3×10
C2: Seated hip abductors leaning back 3×15
C3: Seated hip abductors leaning forward 3×15

*My band of choice is the MissFit booty builder. Use the code “a15” to get 5% off when ordering your own!


Workout 2: Stairmaster & Plyometrics

A: Stairmaster
– 5 min. lvl 5
– 10 rounds:
1 min. lvl 5
1 min. lvl 10
– 5 min. lvl. 5

B: Plyometric Circuit:

3 rounds

– Sled push 2×25 m. (or 15 weighted burpees)
– 10 jump squats
– 10 jump lunges
– 10 Romanial deadlift + calf raises (20 kg. barbell or 10 kg. dumbbells)
– 10 mountain climbers
– 30 sec. rest (optional)


Workout 3: Incline walk & Deadlift Circuit

5 rounds:

– 3 min. incline walk 15% & 5 km/h
– 20 Kettlebell deadlifts (20 kg.)
– 20 Pop squats
– 20 Romanian deadlifts (20 kg.)
–  30 sec rest (optional)


For the past 2 years I’ve rarely had time to do spend more then 1 hour in the gym including my warm-up and shower, and workouts like these are what I use to stay fit and continue to grow my glutes.

Also, if you don’t have a booty builder yet I really recommend getting one! I use mine in the gym, for home workouts and when I travel. My band of choice is the MissFit booty builder. Use the code “a15” to get 5% off when ordering your own!

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