INTENSE GLUTE WORKOUT AT HOME

hey guys today we'll be doing a super intense glue focused workout all you'll need are some dumbbells on the resistance band feel free to take a screenshot of the workout diagrams included right before the workout starts and also at the very end of the workout let's get started [Music] before i start my workout i'll be mixing up some ideal fit bcaas to drink throughout my workout bcaas stand for brands chain amino acids and they're great for helping to build and maintain muscle as well as aiding in muscle recovery the ones i'll be using today are ideal fits and the flavor tropical dragon fruit after i mixed up my pcas i'm going to take my pre-workout most people will mix their pre-workout in a sugar bottle with water but i actually prefer to dry scoop mine so which all that is is taking it without any water i'll drink some of my bcaas and take a scoop of pre-workout and then take it straight up just like that cheers to a good workout guys the pre-workout i'm using today is ideal fits in the flavor blue raspberry this one is dim meaning that it contains caffeine but they also have stem-free ones that don't have any caffeine if you guys want to pick anything up for my dear friends make sure to use my discount code naomi for 15 off your purchase i'll leave my link to shop in the description anyways let's get this workout started with the glute activation exercises first we'll be doing three glue activation exercises back to back in a circuit style starting with fire hydrants for 12 reps on each leg then donkey kicks for 12 reps on each leg and then glute bridges for 12 roll rubs and then 12 pulses feel free to take a one to two minute rest after doing each exercise for one set or go right into repeating the three exercises all over again you'll want to perform this circuit for a total of three times i'm using a resistance band above my knees for added intensity but feel free to do them without a resistance band as well for a full tutorial on how to perform these three exercises please refer to my three glue exercises you need in your life video here on youtube that i'll link in the description glue activation exercises simply help warm your glutes up for the rest of the workouts so that you can more easily engage them for all the other [Music] moment exercises win but now you say you gotta go [Music] i baby don't want this [Music] [Music] like a mirror you reflect me i just don't want this i just don't want this moment to end love is like a roller coaster but i'm trying to hold on i don't want it to stop even though we fight sometimes and it feels like a war zone i still care about us how do you move on when don't know how to cope with being so broken girl i can't forget about what we said after performing that glue activation circuit for three times we'll head into the rest of the workout starting with a superset single leg head threads for 12 reps on each leg followed by reverse hypers for 12 to 15 reps followed by a one to two minute rest and then those two exercises performed for a total of four sets for the single leg hip thrust grab a bench the edge of your bed a stool or anything about knee heights that you can lean against position the bottom of your shoulder blades right above the edge of the bench with your working leg positioned on the ground so that your knee comes to about a 90 degree angle when you go up into the hip thrust which helps to target your glutes versus your quads or hamstrings whichever foot is on the ground the corresponding glute on that same leg will be the one we're working until we switch legs place the dumbbell wherever it's comfortable around your pelvis start with your booty right above the ground and only one foot on the floor with the other extended out in midair and squeeze the glutes of the leg on the ground to initiate and feel the movement keeping your non-working leg off the floor at all times inhale as you lower yourself back down and exhale just squeeze your glutes to power the hip thrusting movement right after doing 12 reps on each leg move over to the side of your bench for reverse hypers laying the stomach down and pelvis right at the edge of the bench so your legs can freely move start with feet touching and knees right above the ground flex your glutes to bring your feet up so your quads are about parallel to the ground exhale as you contract your glutes to power the movement and inhale as you lower your legs back down shoot for doing 12 to 15 reps if you're not able to do these feel free to do frog pumps instead again after performing this super set to rest for one to two minutes and then repeat it for a total of four times [Music] [Music] after performing that superset four times we'll head into bulgarian split squats next for four sets of 12 rubs on each leg feel free to use anything about knee height to rest your non working leg on you'll want to position your foot out in front of you so that your knee comes close to or directly on top of your ankle when you go down into the squat this helps to engage your glutes more whereas if your knee comes closer to right on top of your toe this engages your quads more and knee coming behind your ankle engages your hamstrings more inhale as you lower yourself down into the squat and exercise you push off your heels to go back up make sure to also slightly lean your upper body forward about 30 to 45 degrees to prevent a lower back pain i also like to keep my foot that's on the bench flat so as to not take away any focus for my working leg i also want to place all my weights on my heel in front of me so that i can target that glute as much as possible rest for one to two minutes in between each of the four sets of bulgarian split [Music] always say squats i love bugger and split squats but boy do they always kick my butt so you can find me refueling with my ideal fit bcaas in between sets after blogger and split squads we'll be doing cursey squats for four sets of 12 wraps on each leg if you've never done these before they're just like doing reverse lunges except instead of stepping straight back behind you you'll want to step back to the opposite side of your body just like as if you were doing a curtsy so when you're stepping back with your left foot you want to bring it back to the right side of your body and vice versa inhale as you step back and exhale as you push off your front foot to return back to starting position rest one to two minutes after each of the four sets of curtsy squats [Music] is [Music] [Music] finally we'll be finishing off our workout with a glute bridge pyramid set for four times which will look like this 15 reps at our lighter weights switching doubles for a heavier one and doing 12 reps and then switching dumbbells again for an even heavier one for nine reps rest for one to two minutes and then repeat for a total of four times for example i'm starting with a thirty pound double moving up to a 40 pound one and then lastly a 50 pound one but feel free to use any three dumbbell weights that you'd like position your feet on the floor so that your knees come right on top of your ankles when you go up into the bridge to keep it as glute focused as possible uh [Music] [Music] i [Music] and that completes our workout guys once i get back home i'm gonna mix up a protein shake for the gains before i get back into the rest of my day i'll be using ideal fits clear whey in the flavor strawberry today and just mixing it with ice and water if you've never tried clear waves before you definitely need to they're super light and refreshing and are a great alternative to your standard protein shakes clear waves taste kind of like a flavored water or juice except they're packed with protein which is awesome love these definitely give them a try idealfit has sample sizes of many of their products so you can try them out before committing to an entire huge tube [Music] thanks so much for stopping by working out with me today guys if you enjoyed this workout of course don't forget to leave a thumbs up and if you're not yet already subscribed to my channel do that and to the notification below so you don't miss out on my other workout videos if you guys want to pick anything up for my deal fit make sure to use my discount code naomi which will give you 50 off your entire purchase thanks so much again for stopping by and i hope you guys all have a wonderful rest of your week [Music]