Home Workout #44: Better Butt HiiT

Recruit Your Glutes:

Today’s 20-minute metabolism boosting HIIT workout strengthens your GLUTES!  I selected exercises to help you learn how to RECRUIT YOUR GLUTES.

Many people cannot activate their gluteal muscles. Rather, they compensate with their quads and hamstrings. To make matters worse, we spend the majority of our time sitting, which further exacerbates "lazy glute-itis".

Glute recruitment is a staple in my training series. The top athletes in the world can recruit their glutes, which makes them better runners, cyclists, etc.

Remember: Minimum Effective Dose actually works! My Fat Loss Fast System is based on this concept and it's responsible for my consistently lean body, as well as my increased happiness, satiety, immunity, productivity and more!

Are YOU ready? Let's GO!

Equipment Required:

• Shock-absorbing surface, such as interlocking floor mats.
• Dumbbells (I used 15-pound DBs)
• Resistance Band (I used this one)
• A Bench
• A Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes. It’s portable and inexpensive. I always travel with mine!
• I like to drink BCAAs. Click here to read why.
• I like to drink BCAAs. Click here to read why.
  

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Video Workout

Keep this circuit mega-INTENSE; otherwise, you are not going to benefit from metabolism-boosting effects of HIIT. Maximize fat-burning by doing this workout fasted as soon as you wake up …  and stay fasted for at least 2 hours after the workout (you can drink your BCAAs). Increase the intensity by lifting the heaviest weights you safely can. Remember, you want to lift progressively heavier weights to build muscle. The more muscle you have, the more calories you will burn.

This circuit consists of 6 exercises. Set your timers for 40 seconds of work and 10 seconds of rest. If you are new to training, try doing it once (5 minutes) or twice (10 minutes). If you are more advanced, do it 4 times for a total of 20 minutes.

1. (R) Bulgarian Split Squat (Using bench or stool, I used 15-lb dumbbells)
2. (L) Bulgarian Split Squat (as in #1)
3. Jump Rope (X-Foot Cross)
4. (R) Glute Bridge (bench or stool)
5. (L) Glute Bridge (bench or stool)
6. (R)<-->(L) Hip Abduction Rubber Band Walk (X-Band Walks)

Do the workout with me! Just click on the video and GO!