TRAINING YOUR GLUTES DOESN'T ALWAYS REQUIRE AN HOUR-LONG GYM SESSION, and this 30-minute is proof. Individually, these exercises may not be very complex, but it's their sequence, mega high reps, and oh so many pop squads, that make it a serious butt burner. As you go through the routine, remember to use mind-muscle connection: focusing on pressing through your heels and contracting the muscles will help activate those glute and get you noticeable results. With this workout, you'll want to go easy on the weight load to avoid burning out too quickly. The intensity comes form the plyometric elements and high reps, so keep the dumbbells moderate and focus on perfect form and minimal rest between exercises.
HOW TO: Perform each exercise, one after the other, with minimal rest. Between each exercise, you will be performing 25 pop squats. After completing the entire circuit, rest for 1 minute, go back to the top and repeat the whole thing. Advanced trainers: repeat it twice.
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