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JLPeach Glute Guide v2

This document provides a free glute workout guide with 4 different workout routines to build and tone the glutes. It recommends engaging all muscle groups and increasing difficulty over time by adding weight or resistance. Each workout routine consists of supersets and exercises like squats, lunges, bridges, and kicks that target the glutes. Rest periods of 30-60 seconds are suggested between sets.

Uploaded by

Bárbara Leite
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
3K views4 pages

JLPeach Glute Guide v2

This document provides a free glute workout guide with 4 different workout routines to build and tone the glutes. It recommends engaging all muscle groups and increasing difficulty over time by adding weight or resistance. Each workout routine consists of supersets and exercises like squats, lunges, bridges, and kicks that target the glutes. Rest periods of 30-60 seconds are suggested between sets.

Uploaded by

Bárbara Leite
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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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.

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