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The Ultimate Butt Workout
Over the weekend I picked up some new gym toys at a local fitness equipment store. The first is a Roman chair and the other is a 20 lb. adjustable ankle weight. It’s hard to find heavy ankle weights in the US, but they are common in gyms across Brazil. In fact, Brazilian gyms host workout classes that use heavy ankle weights to train the glutes.
When I found this baby I knew I had to have it. It’s a little bulky, but I got used to it right away. I’ve been experimenting with workouts and came up with this one yesterday. It’s definitely not for the faint of heart, but my glutes still feel great today. I can tell they worked extra hard during this session.
Wake Up Sleepy Glutes At Work
Many of us work long hours sitting at a desk. Recently a member asked if we had any suggestions for glute activation while at work. I thought it was a great idea, so I put together this quick infographic to help keep your tush happy during the day.
Daily Glute Activation Drills
The glutes are an inherently lazy muscle group, but it’s time to wake them up. These daily glute activation drills from Coach Kellie are sure to get your glutes firing on all cylinders any time of the day. We recommend a few minutes of glute activation every day. You can activate those cheeks when you are brushing your teeth, watching a movie, or have a little down time in the office (just be sure to close the door so you don’t get odd looks from co-workers).
You can either do these drills as a quick workout or break them up throughout your day. No matter what you choose, your glutes will thank you.
Mastering the Push-Up
Let’s face it: push-ups are tough. Mastering that first rep is a huge milestone in any workout. GetGlutes Coach Marianne Kane teaches you how to scale it back so you can work on getting that first rep. In this video she provides great tips on how to engage your core, regress to progress, and what you should and shouldn’t do when working on your push-ups.
5 Glute Finishers for Your Workout Routine
How often do you train your glutes? Once a week? Twice a week? If you want to reshape and strengthen your backside it’s time to step it up. Start hitting those glutes multiple times per week and your booty will thank you. GetGlutes Coach Kellie Davis offers you 5 glute finishers to add to your weekly workout routine.
All you need to do is pick two per workout and use them to polish off your program. It’s a good idea to cycle each exercise so you are doing two different ones each time you train. This will guarantee you hit your glutes from multiple angles with different rep ranges and intensity.