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15-Minute Glutes Workout With Cardio And Strength

If you depend on the feeling of ticking the things on a to-do list, your love language for workouts would most definitely be supersets

15-Minute Glutes Workout With Cardio And Strength

If you depend on the feeling of ticking the things on a to-do list, your love language for workouts would most definitely be supersets (two strength exercises done back to back with no rest between). Why? For what? Supersets encourage you to view your regular exercise dose like a game you can play your way through. And if you've never tried the workout style before, let the Bodyweight glute workout from trainer Billie Robyn be your initiation.

Robyn 's giving you four express workouts on this month's Month Club Trainer installment that all give you a pool of sweat in 25 minutes or less. First up is her 15-minute glutes and leg workout that combines high-intensity interval training (HIIT) with bodyweight strength training for a session that's perfect for both your cardiovascular and muscle health. All you need to start is a mat — let's just go!

Keep working on your bodyweight glute workout for 15 minutes

Superset 1 (2 Times)

Squats: Continue with the hips-width gap of your feet apart and the hands clasped in front of your chest. Bend your knees in a squat and lean back. Straighten your legs and pull the glutes together while you stretch out your arms to the left. Continue for another 30 seconds.

Squat Jumps: Replicate a standard squat's same movement pattern with one exception. When you're sitting down, spring up into your heels and climb into the air before you land down in your squat once again. You have those babies for 30 seconds.

Drop into a squat for 30 seconds, repeat the entire superset once more (including squat hold), then move on to superset 2. 

Superset 2 (2 Times)

Reverse Lunges Alternate: Stand at the front of your mat and cross your hands at your sides. Step back into a lunge with your right foot, do your best to keep your heart engaged and your pelvis tucked under. Bring your right foot forward to reach your left hand and complete the left-hand move. Continue to rotate until 30 seconds are up.

Jumping Lunges: Perform the same motion as your alternating reverse lungs — with one exception, again. Alternate sides leap into the air, instead of going forward and backward. Run for another 30 seconds.

Drop into a squat for 30 seconds, repeat the entire superset once more (including squat hold), then move on to superset 3. 

Superset 3 (2 Times)

Speed Skaters: Turn to face your mat 's long side, and stand at the top with your right foot nearest to the mat's outside. Spring your left foot all the way out to the left of your mat and curtsey your right foot behind you so your knee can rest just off the table. Slip your right foot to the right, this time curtsey your left foot behind you. Hang on for 30 seconds alternating.

Alternating Curtsy Lunge: Come to your mat center and just miss the leap from the final move. Pour your weight back into your left foot and curtsey back into your right foot until your knee is just short of the table. Turn sides and carry on until 30 seconds have run out.

Drop into a squat for 30 seconds, repeat the entire superset again (including the squat hold), then move on to the superset.

Superset 4 (2 Times)

Single-Leg Glute elevates: At last! You 're going to lie down. Move onto your back and bend your knees to brush your fingertips. Lift your right leg straight up to heaven, and bring up your pelvis. Come to earth again. Keep going full 30 seconds on your right side (you'll be hitting the left side in your second set).

Glute Bridges: Position your right foot next to your left (about the gap between the hips and the width apart) and raise your belly button toward the sky. Squeeze the glutes together and return to the bottom.

Fall into a squat for 30 seconds and repeat the entire superset once more (including squat hold). Then get started to cool down. 

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YourFitnessRink - Fitness and Health Matters: 15-Minute Glutes Workout With Cardio And Strength
15-Minute Glutes Workout With Cardio And Strength
If you depend on the feeling of ticking the things on a to-do list, your love language for workouts would most definitely be supersets
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YourFitnessRink - Fitness and Health Matters
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