Glutis Workout

A lower body strength workout that really focuses hard on the glutes and quads. This powerful and tense muscle workout requires zero cardio, so you can really tune into the leg and butt burn!

ESTIMATED TIME: 40-45 Minutes



LEVEL: Intermediate to Advanced

WARM-UP: 10 Minutes

15x Squats

10x Kneeling Push-Up Shin Taps

10x Back Lunge Foot Tap

30x Plank Shoulder Taps

Complete 2x Rounds

WORKOUT: 30-35 Minutes

Low Lunge Crunches Wall Hip Thrusts

Single-Leg Deadlift to Knee Lift

Locust Extension Sequence

Reps: 15, 12, 9, 6, 3

Complete the exercises in order following the rep sequence. For exercise 1 & 3 you will need to do the rep count for each side (ie 15x right, 15x left).


1. Take your time with the workout and move at a pace that suits your body.

2. Decrease the number of rounds you complete. Start with 12 or 9 reps and move down through the rep count.

3. Shake out your legs whenever you need to have a rest.


Monday 5-8:30pm

Tuesday 5-8:00pm

Wednesday 5-8:30pm

Thursday 5-8:00pm

Friday Closed

Saturday 7:00-9:00am

Sunday 8-9:30am

*Hours may vary

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