THE GLUTE

GUIDE
Use this free guide to help build your glutes
One of the most popular questions I get asked is how to
tone, and build glutes. It’s important to remember that you
have to engage all of your muscle groups when you are
working on your fitness goals. Use this guide by increasing
the difficulty each week by adding resistance or extra
weight. The routine can be done at home or the in gym,
then, when you’re ready, add this into our fitness routine.

WATCH THE VIDEO

You’ll also find my favourite glute activation exercises here before you crack
on (Get it😉) with your workouts to fire up those muscles!

Rest periods: 30-60 seconds after completing one set..

WORKOUT 1 WORKOUT 2
Superset 1, 4 sets Body weight squats 4 x 20
Body weight kick back x 12 reps per leg Jump squats 4 x 15
Squat into reverse lunge x 10 reps Kneeling squat 4 x 12

Super set 2, 4 sets Superset 1, 3 sets

Frog pump x 12 reps Glute bridge
Single leg bridge x 12 reps per leg Walking lunges

Super set 3, 4 sets Superset 2, 4 sets

Hip thrust x 15 reps Glute bridge x 12
Glute bridge hold x 30 seconds Single leg bridge x 10 per leg

Super set 4, 3 sets Superset 3, 4 sets

Walking lunge x 20 reps Curtesy lunge x 12
Crab walk x 45 seconds Single leg raise x 12 per leg

Superset 5, till failure

Glute bridge abductors
Glute bridge hold

WORKOUT 4
WORKOUT 3
Superset 1 x 4 sets
Hip circles 12 per leg
Glute bridge 12

Fire hydrants 4 x 12 per leg

Superset 2 x 4 sets
Side plank clam 4 x 10 per side Reverse curtesy lunge x 10 per leg
Kick back into fire hydrant x 12 per leg
Straight leg kick backs 4 x 10 per leg

Glute bridge 4 x 15 Superset 3 x 4 sets

Bodyweight kick backs x 15 per leg
Bulgarian split squat 4 x 12 per leg Glute bridges x 12

Bridge abduction 4 x 20
Tri-set x 3 sets
Glute bridge hold x 45 seconds
Alternating Single leg glute bridge x 45
seconds
Glute bridge x 45 seconds
 @jamieleepurnell

Disclaimer: We advise to add this into your routine and ensure you work all of your muscle groups.
Results vary from person to person depending on your circumstances. We take no responsibility
for injury. Use this as a guide only.