Today’s workout is the Glute Bender. It’s a full body workout that incorporates plenty of abs, core and butt work. I believe that you should use your workouts to get the most out of them, by using movements that use more than one part at a time. Each step of the workout is explained in the video. The reps of each are listed below.
*Note: I repeated this workout in a full length video: Work it All Out-Glute Bender Take 2
Start out with the Warm-up!
1. Plank Pose-Knee to elbow with leg lift
Newbies: 10 reps per leg
Intermediate: 15 reps per leg
Advanced: 25 reps per leg
2. Warrior 3 with Squat
Newbies: 10 reps per leg
Intermediate: 15 reps per leg
Advanced: 25 reps per leg
3. Heel Tap Leg Lifts
Newbies: 10 reps
Intermediate: 15 reps
Advanced: 25 reps
4. Leg Series (Typically I do 10 of the lift, 10 drops, and end with 10 combined per leg. That’s 30 per leg. For a description check the video)
Newbies: 10 reps per leg
Intermediate: 15 reps per leg
Advanced: 25 reps per leg
5. Ball Leg Lifts
Newbies: 10 reps
Intermediate: 15 reps
Advanced: 25 reps
6. Butt Ball Lifts
Newbies: 10 reps
Intermediate: 15 reps
Advanced: 25 reps
7. Plie Jumps
Newbies: 10 reps
Intermediate: 15 reps
Advanced: 25 reps
8. Squating Leg Lifts
Newbies: 10 reps per leg (20 total)
Intermediate: 15 reps per leg (30 total)
Advanced: 25 reps per leg (50 total)
9. Wall Sit Leg Lifts
Newbies: 10 reps per leg
Intermediate: 15 reps per leg
Advanced: 25 reps per leg
10. Side Plank Drops
Newbies: 10 reps per side
Intermediate: 15 reps per side
Advanced: 25 reps per side