Workouts

Fitness routine: Your power reside in your glutes

Well, now you know it, your glutes are so powerful that can score a home run or can knock someone out. The problem is we do not use them! For the average people who works in a desk, their glutes are dormant. Our glutes I might say. Such a waste, you don’t think?

Fitness routine: Your power reside in your glutes

I put together a fitness routine focused on the glutes, because well, your power reside in your glutes. Just to have an idea this part of your body is builded by 3 muscles called: Gluteus Maximus, Gluteus Minimus and Gluteus Medius. The important thing you really need to know is how to activate them and regain its power. For that you need to put together movements that have a knee dominant, a hip dominant, a glute dominant and a lateral move. So, always remember this when planning a new workout for your behind if you want results.

ROMENIAN DEADLIFT

If you know me already, you know I am a fan of the kettlebell deadlifts. They are just great. Reason why I include them in my training program most of the time.

SPLIT SQUAT

This is a great movement that involves the quadriceps and reinforce the glutes. Because it is a glute day I choose a split squat in order to channel the energy to the butt.

SIDE WALKS

Since I used a resistance band to perform lateral movement, I cannot stop using it, in my last trip to the Mexican Caribbean the only fitness tool that I took with me was a resistance band to help me with my fitness routine while on my travel.

Photos and video: Markus Haas

HIP THRUSTS

So finally got myself involved with the most popular move from the glute guy, Bret Contreras. Since I was not familiar with the movement, I start to observe and feel the muscles in order to get  it right.

GLUTE ACTIVATION WORKOUT: 5 MOVES TO A STRONGER BOOTY

This is a training plan to do 2 to 4 times a week focused on your glutes. t I filmed at EVO fitness weight training room, love to have the gymnastic guy on the wall as inspiration and the mirror in the other side to check proper of my movements.

Circuit:
Double kettlebell RDL 10x
Split squat 10x each leg
Side walk with resistance band 10x each leg
Stiffed DL with sand bag 10x
Hip thrust with kettlebell 10x
Repeat 4 more times.

MerkenMerkenMerkenMerkenMerken

MerkenMerken

19 Comments

  • Can’t wait to try this workout!

    Reply
  • Thank you so much for sharing this,because I so need a workout routine for after the holidays.

    Reply
  • It’s so important to workout! I feel so much better since I’ve started Pole Dance (as a hobby) a couple of years ago. It’s so much fun and such a fantastic training. And my glutes are quite defined 😉

    Thanks for sharing your wonderful fitness routine! Will so try it.

    Ginger by Choice I food & lifestyle blog
    http://www.gingerbychoice.de/en/

    Reply
  • I’m going to give this a try this week! Love Glute workouts!!
    Great post!

    Reply
  • I’ve seen several of your posts in Instagram – such an inspiration. Thank you for sharing your workout!

    Reply
  • I really need to get back into a workout routine. Thanks for the inspiration!

    Reply
  • Oh, this is some good stuff! I haven’t been able to workout lately, but this workout (and your body) have inspired and motivated me to get back to it as soon as I’m cleared!

    Reply
  • Definitely going to give that circuit a try! I’m always trying to find a good regular routine to build my lower body!

    Reply
    • Yes do! And let me know how is going! I’m sure you will see the results pretty quick 😉

      Reply
  • I’m not really much into workouts, but I still love reading posts like this and learning a thing or two 🙂 Thanks for sharing, hun!

    Reply
    • It’s all about movement, keeping the body moving as much as we can to give back a bit of he give us caring us all around 😃

      Reply
  • Cool routines to try! Thank you for sharing!

    Reply
    • Totally! The best part is the sparky results

      Reply
  • This workout sounds really great. Thank you for sharing it!
    Laven
    berriesinthensow.com

    Reply
    • Yes it totally is! Try it 😉

      Reply
  • Hey Angie thank you for this inspiring post.. I find that glutes are the most challenging for me when working out..any ideas on how to get through the burn it just becomes so unbearable, is there a point you reach after you’ve been working out say for months where they don’t burn or then you have to keep upping the intensity?

    Reply
    • I would say they will burn when you challenge them. It means they are growing and shaping. No more burn, no more challenge. Reason why training programs must rotate, Have fun with it, Listen to your body, feel it and see. Happy training!

      Reply
  • trying to get more into working on my butt lol thanks for the post

    Reply
    • Hi Brenda! let me know if you have some body improvement after training the glutes.

      Reply

Write a comment