Glutes and Abs

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Program Introduction:

This workout will be focusing on the all important glute and ab area.  What better way to get ready strengthen the legs than a fast paced glutes and abs workout that is designed to get your heart pumping and your glutes and abs burning!  In this program you will perform 4 Giant Sets of exercises that will challenge not only your glutes and abs but also help you to raise your heart rate.

 

Before beginning this program you must read the following Disclaimer and Terms of Use. You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.

Warm Up:   Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.


Exercise Name Reps Sets Weight and Notes Tempo Rest
Giant Set #1

Prone Hip Circles

 

S1 – 25r

S2 – 20r

S3 – 20r

3   2/0/1/1 None

Kneeling Glute Kickbacks

S1 -25r

S2 -25r

S3 -20r

3   2/0/2 None

Single Leg Bridges

S1 – 20r

S2 – 15r

S3 – 15r

  2/0/2 None 
Giant Set #2

Bottoms Up

 

S1 – 25r

S2 – 20r

S3 – 20r

3    2/0/2 None
Bicycle Crunches

S1 – 20r

S2 – 20r

S3 – 20r

Left and Right Sides are ONE rep 2/0/2 None
Reverse Crunches

S1 – 25r

S2 – 20r

S3 – 20r

3   2/0/2 60s
Giant Set #3
Cable Hip Extension

S1 – 25r

S2 – 20r

S3 – 15r

3   2/0/2 None
Weighted Sissy Squats

S1 – 15r

S2 – 12r

S3 – 12r

3   2/1/2 None
Farmer’s Walk

S1 – 32r

S2 – 32r

S3 – 32r 

3 16 steps forward and 16 steps back   A brisk pace   60s
Giant Set #4
Olympic Bar Squat

S1 – 15r

S2 – 12r

S3 – 25r

3  Weight should be enough to reach failure by the final rep

2/0/2

None  
Jump Squat

S1 – 15r

S2 – 15r

S3 – 15r

3

 

 2/0/2 None
Plank

S1 – 60s

S2 – 60s

S3 – 60s

3  

Hold for Time Specified

60s

TERMS AND REFERENCE

We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials.  That can be found here: http://www.bodybuilding.com/exercises/

** AMRAP – As many reps as possible

** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise

** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.

** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.

** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over

** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.