Welcome to another round of FREE WORKOUT FRIDAY!
By popular request, a GLUTES workout designed around limited equipment and limited space. You can literally do this workout anywhere….I dare ya 
If you’re looking to grow a strong backside to prevent knee injuries (cause that’s more important than how your butt looks in jeans people!), give this workout a go 2-3x per week.
I’ve attached a warm up, a printable of the workout, and a stretch. If you’re unsure of the exercise, click the name and you will find a video demo.
USE WHAT YOU GOT: Body Weight Bun Burner
Warm up: walking, a little yoga, some mobility, etc. Feel lost? Check it out HERE.
Circuit 1: 20 reps each, 3x through
Circuit 2: 20 reps each, 3x through
- Donkey Kick (20 on one side, 20 on the other)
- Straight Leg Kickback (20 on one side, 20 on the other)
- Frog Bridge (sometimes called frog pumps)
Circuit 3: 15-20 reps each, 3x through
- Wide Stance BW Squat
- Single Leg Deadlift (or balance reach; 15-20 on each side)
- Reverse Lunges (15-20 on each side)
- Pop or Jump Squat (just a fast squat if you’re not ready for these)
- Pulse squat, weight in heels
STRETCH!!!!!!! I have you covered on that one down below…….
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