Day 9: 35MIN TONED GLUTES WORKOUT - w / heavy weights mini band

Day 9 of our 28-day HIIT IT HARD challenge is focussing on the GLUTE muscles! Grab your heavy dumbbells and a mini band to feel the extra spice! Ready to tone and strengthen your glutes? Let's make today count - you are so capable Team, let's crush it!

▸ Level: Intermediate
▸ Time: 35 Min
▸ Equipment: Heavy Dumbbells (I use 2 x 15 kg for reference) + Resistance Booty Band and your sofa or couch.

Workout:
▸ Glute Activation 60 sec on
Glute bridge + knees out
Glute bridge hold + knees out
One leg glute bridge
One leg glute pulses
One leg glute bridge
One leg glute pulses

▸ Hip Thrusts 60 sec on, 20 sec off
Hip Thrusts
Hip thrust pulses
1 leg hip thrust
1 leg hip thrust hold
1 leg hip thrust
1 leg hip thrust hold

▸ Lunges 60 sec on, 20 sec off
Step Up Lunge
Elevated Lunge Pulses
Bodyweight Lunge Kickback
Just Hold

▸ Glute Burnout 60 sec on, no rest
Side Clamshell
Clamshell Pulses
Side Leg Raises
Leg Raise Circles

▸ Cool Down 30 sec on, 10 sec off
Glute Stretch R
Glute Stretch L
Forward Fold Swings
Wide Leg Forward Fold

Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.

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D I S C L A I M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.