We all often get caught in the thought that the only way to grow our glutes and hamstrings is through heavy Squats and Deadlifts.
Although those heavy exercises might be beneficial, it is simply a myth that they are the only way to grow our glutes!
For that very reason, I will show you a 30-minute, 300-rep workout you can do which requires you to use weight much less than your primary lifts.
Here we go!
Follow a three-minute timer for 10 rounds and your glutes will be screaming for days, making bathroom trips memorable!
A1. DB Reverse Lunge x 10 reps per leg ( use 50% of your body weight )
A2. Kettlebell Sumo 1.5 Rep Deadlift From Deficit ( keep a slower tempo and try descending for a 3-4 second count ) x 10 reps
That's IT! The goal is to stay on a three-minute cadence, meaning you are starting Round 2 at 3:00, Round 3 at 6:00, etc.
If you are a beginner, try starting with normal deficit Deadlifts and go for a 3:30 clock.
The metabolic stress this workout delivers is superior to many higher volume workouts I've done—it also left me not wanting to go to the bathroom for the next 48 hours.
Give it a go and let me know what you think. For more workouts like this and great exercise tips, follow me @mjo_oaf and join my FREE facebook community here.
Photo Credit: Cecilie_Arcurs/iStock
- Why Your Glutes Won't Get Stronger
- Build Stronger Glutes With This Lunge Hack
- 8 Simple Exercises to Develop Stronger Glutes