Instructions:
- Warm-Up: Start with some kind of 3-5 minute warm-up, whether it be performing the exercise with just bodyweight or very light weights to start, bodyweight mobility movements, walking, cycling, elliptical, etc.! See Warm-ups library HERE.
- Order: These movements are placed in a recommended order, but you can modify as needed. You can opt to do them individually (in a row) or circuits movements as desired. If you want to target a specific muscle group over others, start with that movement first.
- 30 minute version: perform one less set of each exercise as given.
- Rest between sets: 45-90 sec for compound movements, 30-60 sec for single muscle movers.
- Rep recommendations: Make sure to use weight that is challenging! You should be pushing through to get the specified # of reps for each movement. Some of the rep ranges given for these exercises are lower than you may be used to - this is to promote strength gains and you will want to aim for a heavy enough weight to reach that range and not more. You can opt to do more reps with a lighter weight though if that better suits your needs, and if you are a beginner you should aim for 8-12 reps of each movement. If you do not have access to heavier weights, then aim for higher reps as well.
1. Glute Thrusts
Barbell or Dumbbell
3-4 sets x 8-10 reps
Form Tips: Elevate your back on either a bench, physio ball, soft plyo box, or couch/ottoman if at home.
Place weight just underneath your hip bones (use a bar cushion if performing with a barbell), and lower hips towards the floor. Keep your head and neck in a neutral position, & keep neck muscles relaxed. Push hips straight up to a table top position, squeezing glutes at the top.
[If using a barbell, make sure you can properly lift the bar for this movement. You will need to elevate the bar by the ends OR use larger bumper plates in order to have the bar up high enough to safely come under it for starting and finishing the movement. If this is not possible, or you are unsure, always start with dumbbells for safety]
Alternatively, you can work weighted bridges from the floor.
2. Chin-ups
3 sets x 8-10 reps
Form Tips:
Chin-ups are performed with palms facing in and elbows remaining close to body - this activates the biceps and allows them to assist in the motion. Pull yourself up (or pull the band down) by bring elbows down and in, squeezing the shoulder blades and lats. Control the eccentric portion of the movement (don't allow yourself to lower or raise the band back up too fast) and allow your arms to go through the full range of motion all the way to straight before performing another rep.
Alternatively, you can work narrow grip banded or cable pull-downs (using the lat pull down bar with close grip and palms facing inward). Utilize the same form tips as mentioned above.
3. Circus Press
3 sets x 8-10 reps L/R
Form Tips: Start in a slightly staggered stance. One the side that the leg is back, place your DB in front of your foot and pick it up off the floor with palm facing in, rotating the DB to face out once up at your shoulder. From there press straight up. Slowly lower and return to start in the same way.
4. Alternating Back Lunges
3 sets x 10 reps L/R (20 total)
Form Tips: Alternate stepping back into a lunge, aiming for roughly 90 degree angles in the knees. Focus on using your front leg to drive yourself up.
5. Cable Chest Flies
Two hands / Single Cable / Single Banded
3 sets x 8-10 reps
Form Tips: Set the cable tower so your handles are above your shoulder height. Angle your elbows up and push the handles together, squeezing at the chest. Slowly release back until your elbows are just behind your shoulders.
For single sided (cable or banded), take a staggered stance where the foot that is back is on the same side as the arm you are starting with (right foot back, handle or band in right hand). Bring your elbow back and up (cocked), and push arm forward until straight, slightly rotating as you push.
6. Single Arm Side Raises
Cable / Banded / DB
2-3 sets x 8-10 reps L/R
Form Tips: Hold onto something for support. With thumb angled up, raise weight up until in line with your shoulder.
7. Step-Ups
2 sets x 8-10 reps L/R
Form Tips: Place one foot on a stepper, box, bench, or staircase step if at home, and leave that foot on there for the whole set on one side. Control the motion and do not rush - especially the lowering back down to the floor.
8. Overhead Tricep Extension
2-3 sets x 8-12 reps
Form Tips: If using DBs, you can perform this move seated or standing. Using one or two dumbbells, extend weight up in front of you with elbows extended over shoulders. Dip weights behind your head and then extend back up to straight. If using one DB, you can opt to hold it longways (by the round ends) if desired.
If using the cable tower, use the rope attachment and set it just above your head. Keep elbows in place by your face and pull the rope forward until arms are straight.
9. Bicep Curl to External Rotation
2 sets x 8-12 reps
Form Tips: Curl DBs up until waist level, and then rotate outwards & squeeze the shoulder blades. Keep your elbows in tight to your ribs throughout the movement.
10. 35 Degree Glute Kickbacks
Cable or Banded
2-3 sets x 8-10 reps L/R
Form Tips: Elevate your foot on a weight plate if possible (if not available, you can perform without - this just helps give your working leg more room to move). Kick back and slightly out (think 35 degree angle), squeezing your glute at the top. You will feel this slightly on the sides (glute min) and definitely in your stabalizing leg too!