Glutes Challenge
How about a one-week glutes challenge to get you moving?
Stay motivated and don't give up!
Lunges and squats are a great way of getting shapely legs and strong glutes, not to mention blasting away the calories!
As you go through the workouts, you'll increase the time you spend doing each exercise to push yourself and sculpt your legs.
To perform the exercises in this programme correctly, you'll need to clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.
Julie Guery
Sports coach
Week 1 - More toned glutes
To successfully complete any sports challenge, we recommend these basic ground rules:
- Try to work out with one or more friends who have a similar fitness level as you to encourage each other.
- Stay optimistic and don't set your expectations too high or skip steps. We promise you'll see results.
- Remember to eat a healthy, balanced diet.
- Don't forget to stay hydrated and to take the time you need to recover after every workout.
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01. Day 1 (15 min)
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01
Intro to the exercises
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02
Skipping rope: 2 minutes
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03
Lunges (60 sec)
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04
Jump lunges (30 sec)
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05
Squats (30 sec)
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06
Alternating side squats (30 sec)
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07
Dynamic glute bridge (60 sec)
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08
Static glute bridge (60 sec)
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09
Recovery (60 sec)
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10
Glute stretch (2 x 30 sec)
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11
Hamstring stretch (45 sec)
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12
Butterfly stretch (45 sec)
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02. Day 2 (21 min)
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01
Intro to the exercises
-
02
Skipping rope: 2 minutes
-
03
Lunges (60 sec)
-
04
Jump lunges (30 sec)
-
05
Squats (30 sec)
-
06
Alternating side squats (30 sec)
-
07
Dynamic glute bridge (60 sec)
-
08
Static glute bridge (60 sec)
-
09
Recovery (60 sec)
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10
Set 2
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11
Glute stretch (2 x 30 sec)
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12
Hamstring stretch (45 sec)
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13
Butterfly stretch (45 sec)
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03. Day 3 (27 min)
-
01
Intro to the exercises
-
02
Skipping rope: 2 minutes
-
03
Lunges (60 sec)
-
04
Jump lunges (30 sec)
-
05
Squats (30 sec)
-
06
Alternating side squats (30 sec)
-
07
Dynamic glute bridge (60 sec)
-
08
Static glute bridge (60 sec)
-
09
Recovery (60 sec)
-
10
Set 2
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11
Set 3
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12
Glute stretch (2 x 30 sec)
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13
Hamstring stretch (45 sec)
-
14
Butterfly stretch (45 sec)
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04. Day 4 (17 min)
-
01
Intro to the exercises
-
02
Skipping rope: 2 minutes
-
03
Lunges (90 sec)
-
04
Jump lunges (45 sec)
-
05
Squats (45 sec)
-
06
Alternating side squats (60 sec)
-
07
Dynamic glute bridge (90 sec)
-
08
Static glute bridge (90 sec)
-
09
Recovery (60 sec)
-
10
Glute stretch (2 x 30 sec)
-
11
Hamstring stretch (45 sec)
-
12
Butterfly stretch (45 sec)
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05. Day 5 (25 min)
-
01
Intro to the exercises
-
02
Skipping rope: 2 minutes
-
03
Lunges (90 sec)
-
04
Jump lunges (45 sec)
-
05
Squats (45 sec)
-
06
Alternating side squats (60 sec)
-
07
Static glute bridge (90 sec)
-
08
Dynamic glute bridge (90 sec)
-
09
Recovery (60 sec)
-
10
Set 2
-
11
Glute stretch (2 x 30 sec)
-
12
Hamstring stretch (45 sec)
-
13
Butterfly stretch (45 sec)
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06. Day 6 (34 min)
-
01
Intro to the exercises
-
02
Skipping rope: 2 minutes
-
03
Lunges (90 sec)
-
04
Jump lunges (45 sec)
-
05
Squats (45 sec)
-
06
Alternating side squats (60 sec)
-
07
Dynamic glute bridge (90 sec)
-
08
Static glute bridge (90 sec)
-
09
Recovery (60 sec)
-
10
Set 2
-
11
Set 3
-
12
Glute stretch (2 x 30 sec)
-
13
Hamstring stretch (45 sec)
-
14
Butterfly stretch (45 sec)
Here's the first workout for your Glutes Challenge.
To warm up, you'll start by skipping for two minutes.
You're then going to do a block of lunges, squats and glute bridges, just once each.
To perform the exercises in this programme correctly, you'll need to clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.
Don't go too fast for this first workout. Try to find a place that you can sustain while performing the movements properly.
Congratulations on a great workout!
Be patient - we promise you'll see results if you stick with it. Don't despair if you aren't able to do a particular movement or don't see results straight away.
Here's the second workout for your Glutes Challenge.
This is the same as the first workout, but with a second set!
To perform the exercises in this programme correctly, you'll need to clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.
Take the time to find the right position and limit the range of motion on the first set so that you still have enough energy for the second!
Congratulations on a great workout!
Be patient - we promise you'll see results if you stick with it. Don't despair if you aren't able to do a particular movement or don't see results straight away.
Here's the third workout for your glutes challenge.
It's the same as day one, but you're doing three rounds!!
Hold on tight and let it rip!
All you need for these three rounds is a mat, skipping rope and killer playlist!
With this session's extra round, your glutes will really be put through their paces. You're nearly there! Keep it up and see you tomorrow :)
Day 4 = Workout 4!
Are you ready to increase your workout time?
You've got three sessions left to up the intensity and smash this challenge.
Good luck!
Remember to get your equipment ready: mat, skipping rope (optional), water, and music for motivation :)
17 min of work overall, but each exercise is slightly longer. Feeling a bit stiff? Give your muscles a good old rub, and drink regularly.
Day 5 = Workout 5!
Today we're doing two rounds!!!
Good luck!
Remember to get your equipment ready: mat, skipping rope (optional), water, and music for motivation :)
Well done! That's the second-to-last workout finished! You can be really proud of yourself! Tomorrow we're on the home straight. Stay focused!
Workout 6!
It's the last day of your challenge!
Give yourself a pat on the back :)
Remember to get your equipment ready: mat, skipping rope (optional), water, and music for motivation :)
Congratulations! You've made it through this challenge. Why not keep up the good work by taking on another challenge or programme?
Coach advice
Julie Guery
Sports coachWant to move with Decathlon Coach? ;)
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