Welcome to the "That Girl" fitness family! Today, we're excited to share with you our specially curated glute workout program, designed exclusively for women who are ready to transform their fitness journey. And what's a workout without the perfect boost? Pair this program with our signature "That Girl Pre Workout" for the ultimate training experience.
Why Focus on Glutes?
The glutes are not just about aesthetics; they're a key muscle group essential for overall strength, posture, and athletic performance. This program aims to strengthen, tone and grow your glutes, helping you feel more powerful in every movement.
Pre-Workout Warm-Up (5-10 minutes)
- Dynamic Stretching: Leg swings, hip circles.
- Mobility Work: Bodyweight squats, walking lunges.
Tip: Sip on "That Girl Pre Workout" 30 minutes before starting for that extra energy kick!
The Glute Workout Routine
Perform this routine 2-3 times a week for best results.
1. Squats (3 sets of 12 reps)
- Variations: Sumo squats, goblet squats.
2. Lunges (3 sets of 10 reps each leg)
- Variations: Walking lunges, reverse lunges.
3. Glute Bridges (3 sets of 15 reps)
- Progression: Single-leg glute bridge.
4. Deadlifts (3 sets of 12 reps)
- Options: Romanian deadlifts, sumo deadlifts.
5. Hip Thrusts (3 sets of 12 reps)
- Equipment: Use a barbell or resistance band for added intensity.
6. Donkey Kicks (3 sets of 15 reps each leg)
- Progression: Add ankle weights or use cable machine for a challenge.
7. Fire Hydrants (3 sets of 15 reps each side)
- Keep your core engaged for stability.
Post-Workout Cooldown (5-10 minutes)
- Static Stretching: Focus on the glutes, hamstrings, and quads.
- Foam Rolling: Release muscle tension.
Nutrition and Recovery
Remember, nutrition is key. Refuel with a balanced meal post-workout, and stay hydrated throughout the day. Allow adequate rest between workout days for muscle recovery.
Join the That Girl Community
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