10 Minute Ankle Weight Glute Burnout

All you need is a mat and ankle weights for this 10 minute ankle weight glute burnout.
Total workout time is slightly over 11 minutes (rounding for title). Everyone's weight selection will be different due to individual strength levels and when you're performing this (for example, at the end of a lower body day vs solo). I'm using 8lbs here but would suggest anywhere from BW only upto 10lbs+, again because everyone is so different. I want you to find a weight selection that challenges you while maintaining great form. We spend approximately 5 and a half minutes on each side. I cue the left side first, but if you know you have a weaker side, I want you to perform that side first and then match on the stronger side. Todays' format is non-stop, non-repeat, full range of motion into pulses. Each exercise will be performed for 45 seconds (full range of motion) followed by 15 seconds of pulses (top 1/4 range of motion only). Since there is no break time, be sure to look at the upper left hand corner for the upcoming exercise. For the angled donkey kicks and angled straight leg lifts, think about taking your heel back at a 30-45 degree angle to bias the glute medius (upper/outer portion of e glute). This one is quick and a burner, hence the name.
Meet me on your mat with and let’s get to work! 🤜❤️🤛

Let me know how it goes in the comments below!
Skip to 1:50 to begin workout
Workout time: 11:30
Workout time with stretch: 13:00

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The workout 45 seconds full ROM / 15 seconds pulses
Do Weaker side first
Donkey Kicks
Angled Donkey Kicks
Hamstring Curls
Straight Leg Lifts
Angled Straight Leg Lifts
Up and Overs (45 seconds only)
switch sides

Additional Add-Ons to Compliment this Workout:

Lower Body:
30 Minute Lower Body Workout:    • 30 Minute Lower Body Workout | Streng...  
Upper Body:
45 Minute Push Pull and Core Workout:    • 45 Minute Push Pull and Core At Home ...  
Full Body:
30 Minute Full Body Workout:    • 30 Minute Dumbbell Only Full Body Wor...  
Cardio
30 Minute Power Cardio:    • 30 Minute Continuous Power Cardio Wor...  
Abs:
10 Minute Abs:    • 10 Minute Ab Workout | Bodyweight Onl...  
Stretch
13 Minute Mid/Upper Back Stretch:    • 13 Minute Mid/Upper Back Stretch & Re...  
20 Minute Lower Back Stretch (gentle, relaxing):    • 20 Minute Lower Back Release Gentle S...  
15 Minute Hip Stretch:    • 15 Minute Stretch for Hips | Release ...  
15 Minute Daily Stretch (Full Body):    • 15 Minute Daily Full Body Stretch Rou...  
15 Minute Upper Body Stretch:    • 15 Minute Upper Body Mobility | Dynam...  

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