WHETHER you’re switching from leggings to shorts in the gym or digging out those skinny jeans, working your glutes is sure to get your behind looking its best.
Plus, the high intensity and challenging weights in this workout will blast fat, too.
HOW TO DO IT
Perform the allotted reps of the below moves in a circuit, switching between weights and low-impact exercises, then take a minute’s rest and repeat for the given number of sets.
Use the heaviest weights you can manage while maintaining good form.
4 x 5 reps
4 x 10 reps
5 x 10 reps
KIT YOU’LL NEED
• Barbell • Bench • 2 x dumbbells • stability ball • kettlebell
Areas trained: BOTTOM, HAMSTRING, CORE
Rest a barbell on your hips and sit with your back against a bench with your legs bent and your feet close to your bottom.
Raise your hips as high as you can, keeping the barbell steady.
Lower and repeat.
Be careful not to strain your neck
Areas trained: BOTTOM, THIGHS, CORE, BACK
Holding a kettlebell in both hands, bend at your hips and knees to squat down, taking the kettlebell between your legs.
Explosively extend your body and drive the kettlebell toward the ceiling, keeping it close to your body throughout.
Switch sides to complete the rep.
Keep a flat back and use your lower body to power the movement
BENCH BOX JUMP
Areas trained: BOTTOM, LEGS, CORE
Stand with a box or bench in front of you.
Jump up onto the box and land softly, then stand up straight.
Jump or step back to the start and repeat the move.
HOT TIP: Jump from a full squat position to make it a little harder
STABILITY BALL CURL
Areas trained: HAMSTRINGS, BOTTOM, CORE
Lie with your feet on a stability ball and your legs straight.
Lift your hips toward the ceiling to create a straight line from your feet to your neck.
Bend your legs to pull the stability ball toward your bottom.
Reverse the movement and repeat.
Place your arms out flat on the floor for support if you need it
Areas trained: BOTTOM, QUADS, CORE
Holding a dumbbell in each hand, stand with one foot on a step or bench in front of you.
Drive up to extend your front leg and transfer your weight onto it.
Lower and repeat.Perform the allotted reps on each side to complete a set.
Keep your torso upright throughout and squeeze the bottom as you go up
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