Glutes & Abs Circuit Training

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Experience Intermediate (2-3 years)
Time 96 minutes/day
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

This circuit workout plan targets:

  • Glutes
  • Abs


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Description


Day 1 - Glutes, Hip Adductors, Abs, Obliques, Hip Flexors, Quads, Hamstrings

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Circuit
Barbell Lunge demonstrationPlay Barbell Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Split Squat demonstrationPlay Dumbbell Split Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Chair Leg Raise demonstrationPlay Chair Leg Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Side Plank to Reach Under
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Step-Up demonstrationPlay Barbell Step-Up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Glute Kickback demonstrationPlay Glute Kickback demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Suspension Oblique Knee Tucks demonstrationPlay Suspension Oblique Knee Tucks demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Flutter Kicks demonstrationPlay Flutter Kicks demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Glute Bridge demonstrationPlay Barbell Glute Bridge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Narrow Smith Machine Squat demonstrationPlay Narrow Smith Machine Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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V-up demonstrationPlay V-up demonstration
3C. V-up
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Crunches demonstrationPlay Crunches demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
TRX Hip Press demonstrationPlay TRX Hip Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Lateral Step-up demonstrationPlay Lateral Step-up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Overhead Sit Up demonstrationPlay Dumbbell Overhead Sit Up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Suspended Split Squat demonstrationPlay Suspended Split Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Cable Twist demonstrationPlay Cable Twist demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Sumo Deadlift demonstrationPlay Barbell Sumo Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 60s
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Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Butterfly Sit-up demonstrationPlay Butterfly Sit-up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Shoulder Tap demonstrationPlay Shoulder Tap demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises

Date Created: 11/18/2021, UTC


Last Updated: 11/18/2021, UTC

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