45 Minute Glute Focused At-Home Workout | Dropsets and Burnouts | Booty Core Quads | Band DBs Bench

Grab a mat, dumbbells (a lighter/moderate set and a heavier set), mini band (fabric or latex), a bench (sub: chair, ottoman, stool, etc), and hydration for this 45 minute glute focused workout. We also hit your core and quads : ) Today's format is a dropset within a tri-set. We have 3 minutes of total work time to 30 seconds of recovery time. Besides the banded exercises at the beginning, the format will go 60 seconds heavier weight, 30 second pulses lighter weight, 30 seconds normal tempo lighter weight, 60 seconds plank variation. Towards the end, the format changes to a burnout. Just listen for my cues and look at the upper left hand corner of your screen for the upcoming exercise. There is some jumping during the plank variation exercises, non jumping alternatives are given, so feel free to take them! Don't be fooled by the beginning, this one builds. So meet me on your mat with your equipment and let’s get to work! 🤜❤️🤛

Let me know how it goes in the comments below!
Skip to 2:20 to begin workout
Workout time: 43:30
Workout time with stretch: 46:00

Month 1 30 Day Workout Program:    • Month One: 30 Day Workout Program Str...  

Month 2 30 Day Workout Program:    • Month Two: 30 Day Workout Program Str...  

Month 3 30 Day Workout Program: Month 3 30 Day Workout Program:    • Month Three: 30 Day Strength and Card...  

Yogorilla Mats / Use code FITBYLARIE for 10% off: https://gorillamats.com (I'm using 7x5)

Equipment/ Clothing used: https://www.amazon.com/shop/fitbylari...


The workout
Banded Clamshell with Hip Raise L 60/30 pulse/60
Banded Bear Plank Toe Taps
Rest
Banded Clamshell with Hip Raise R 60/30 pulse/60
Banded Plank Toe Taps
Rest
Extra ROM Banded Reverse Hypers 60/30 pulse/60
Forearm Plank Banded Leg Lifts
Rest
DB Bilateral to Single Leg Hip Thrust L 60 / Drop and Pulse 30/ Normal tempo 30
DB Side Plank Abductions L
Rest
DB Bilateral to Single Leg Hip Thrust R 60 / Drop and Pulse 30/ Normal tempo 30
DB Side Plank Abductions R
Rest
DB Step up L 30 / Static Lunge Pulse 30/ Lunge Full ROM 30
Jump Back Plank to Iso Squat
Rest
DB Step up R 30 / Static Lunge Pulse 30/ Lunge Full ROM 30
Jump Back Plank to Step Up
Rest
DB Bulgarians L / Drop weight and pulse 30 / NT 30
Mt Climbers/Out and In Plank
Rest
DB Bulgarians R / Drop weight and pulse 30 / NT 30
Jump Back Plank to Calf Raise
LONG REST BEFORE BURNOUT
Banded Donkey Kicks, Angled Donkey Kicks, Straight Leg Raises, Rainbows (perform on left side then match on right)
DB Feet Elevated Bridge 60 / Drop weight and pulse / NT / Iso Hold



Additional Add-Ons to Compliment this Workout:
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...  

Cardio
20 Minute Continuous Low Impact Cardio:    • 20 Minute Cardio and Core Low Impact ...  
15 Minute Cardio (Kickboxing Inspired, No Equipment):    • 15 Minute Cardio Workout | No Equipme...  
15 Minute Cardio (Legs, Continuous):    • 15 Minute Bodyweight Only Leg Cardio ...  

Abs
10 Minute Abs:    • 10 Minute Ab Workout | Bodyweight Onl...  
10 Minute Lower Ab Workout:    • 10 Minute Lower Ab Workout | Bodyweig...  

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MUSIC:

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