Glutes Challenge (hard)

Here's the first workout for your Glutes Challenge.
To warm up, you'll start by skipping rope for two minutes.

You'll then do a round of jump lunges for two minutes followed by a round of one minute of squat jumps.

To perform the exercises in this programme correctly, 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. Keep a steady pace that lets you do the movements with proper form.

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.
To warm up, you'll start again by skipping rope for two minutes.

You'll then do a round of jump lunges for three minutes followed by a round of 90 seconds of jump squats.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

For this second workout, we'll start increasing the amount of time you do each exercise. However, be sure to set up properly and do the exercises with good form.

Great job!
Try working out with a friend or two with the same fitness level as you to stay motivated through to the end of the challenge.

Here's the third workout for your Glutes Challenge.
Your warm-up will again be skipping rope for two minutes.

You'll then do a round of jump lunges for four minutes followed by a round of two minutes of squat jumps.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

Now that you've got the two exercises down for this challenge, push yourself harder to squeeze in more reps.

Great workout!
Along with this challenge, make sure you're eating well or you might not see results:
- Never skip meals.
- Eat a balanced diet: one third carbohydrates (pasta, rice), one third protein (fish, eggs, meat), one third vegetables.
- Have a piece of fruit, some compote or a cereal bar for a snack.
- Give yourself a cheat day once in a while to keep yourself from getting frustrated (and we do mean "once in a while"!). It won't hurt and it's good for your well-being!

Here's the fourth workout for your Glutes Challenge.
You'll skip rope for two minutes again for your warm-up.

You'll then do a round of jump lunges for five minutes followed by a round of two minutes and 30 seconds of squat jumps.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

Remember to warm-up well by skipping rope to prevent side stitches or cramps during the main workout.

Great job! You've made amazing progress!
At the end of each workout, take the time to cool down with a few stretches to prevent injuries. Stretching is important as it helps prepare your body for your next workouts.

Here's the fifth workout for your Glutes Challenge.
You'll skip rope for two minutes again for your warm-up.

You'll then do a round of jump lunges for six minutes followed by a round of three minutes of squat jumps.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

The duration of each exercise will continue to get longer. Don't start too fast so you can keep up a steady pace and get through the entire workout.

Great workout! Keep it up for your last two remaining workouts.
To prevent boredom, why not add on another challenge? We've got other programmes you can do to stay energised.
If you haven't already, check out Domyos Live. This free service gives you access to various live fitness classes from the Domyos Club in France. To try it out and see the workouts on offer, simply find the section on Domyos E-Coach.

Here's the fifth workout for your Glutes Challenge.
You'll skip rope for two minutes again for your warm-up.

You'll then do a round of jump lunges for eight minutes followed by a round of four minutes of squat jumps.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

You're almost at the end of this challenge! Stay motivated - you've just got two workouts to go!

Great workout!
When pushing yourself during sport, do you tend to tire quickly and clock sub-par performances? If so, you need to improve your breathing! Endurance is key to maintaining your effort level over time.
You can improve your endurance levels by working out regularly, improving your breathing and focusing on your exhalation, giving yourself enough time to digest your meals before exercising and staying well hydrated.

Here's the seventh and final workout for your Glutes Challenge.
You'll skip rope for two minutes again for your warm-up.

You'll then do a round of jump lunges for 10 minutes followed by a round of five minutes of squat jumps.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

This is the last workout for this challenge - it's intense! Do your best and leave it all on the mat to reach your goal of doing 10 minutes of jump lunges and five minutes of jump squats without stopping.

Congrats on a job well done! You've made it through this challenge! Remember to stretch.
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