So, You're After A Great Glute Workout?

Doing a great glute workout is one of the best ways to tone, shape and build rock hard glute muscles. If everyone could agree on one thing, it would be that there is nothing hotter than a toned tush!

Please keep in mind that all people have different levels of fitness and strength. If you find a particular glute exercise too challenging, reduce the repetitions. If you find a particular exercise too easy, increase the reps.

Exercise 1 - Hill Runs, Skipping or Block Run

We realise that not everyone has a hill nearby their house. So we have given the option of skipping or running. Whichever you decide to use, make sure that you push yourself to quite a high intensity and that the time frame of running/skipping is about 2-4 minutes.

This is a vital part of making your glute workout successful. Here's why... By getting your heart pumping with aerobic exercise you will be burning fat. Less fat will result in more visible and defined glutes. BUT that's not the only reason for this exercise... running and skipping are great exercises to build muscle and tone up your glute region.

• The running or skipping should last from 2-4 minutes (depending on your current levels of fitness and strength)

Exercise 2 - Lunge Jumps

Next in the circuit is lunge jumps. These exercises are great because they are 'explosive exercises'. Explosive exercises are a combination of strength and speed. They're great for toning up and developing strong, agile muscles.

1. Start off in the lunge position.
2. Push up and leap into the air.
3. While you're in the air change your legs. ie: front to back.
4. Land again in the lunge position.
5. Repeat immediately.

• Do 10-20 repetitions in each set

Exercise 3 - Squats

These squats are simple, but so effective. The aim is to really get the burn when you're doing these! If you don't have a medicine ball, you can use dumbbells or home-made milk dumbottles.

1. Stand up with your knees slightly bent.
2. Hold a medicine ball out in front of you.
3. Bend your knees and lower yourself deeply into the squat position.
4. Hold for about 2 seconds.
5. Stand up.
6. Repeat.

• Do 10-15 repetitions of the sequence in each set.

Exercise 4 - Skipping Tuck Jumps

Skipping Tuck Jumps are another great explosive exercise. They not only work your glutes, but your legs and your abs too! You may find these difficult at first, but persevere, and you'll get there.

1. Get a skipping rope and begin skipping.
2. Jump up high and tuck your knees into your tummy on every 2nd beat.

• Do this for 30 seconds - FAST!

Exercise 5 - Doggy Leg Kicks

This last exercise is optional. If you are strong enough to add it into the circuit, we definitely recommend that you do. If you're already too shaky and don't think you'll manage... add it to your workout in the future :-)

1. Get onto all fours.
2. Keep your back as straight as possible.
3. Raise one foot upwards.
4. Try keep a 90 degree angle between your hamstring and calf.
5. Make sure that you keep your hips level. There's no point lifting your leg as high as you can and twisting at the hip.
6. Squeeze your butt throughout the exercise, especially at the top.
7. Lower your leg back down, but don't touch the floor.
8. Remember to do this in a controlled movement.
9. Repeat.
10. Change legs.

• Do 15-20 repetitions on each leg.

Keep us up to date with how you're going! If you have any questions about this glute workout, just drop us an e-mail.