Weekly Workout Plan
Intermediate · You train semi-regularly and want more burn.
~14 min/day · 4 days/week
Work / Rest
40s / 8s
Rounds
3 rounds
Band
Medium resistance band
Weekly schedule
| Monday | Glute circuit A | ☐ |
| Tuesday | Rest or light walk | ☐ |
| Wednesday | Glute circuit B | ☐ |
| Thursday | Rest or light walk | ☐ |
| Friday | Glute circuit A | ☐ |
| Saturday | Active recovery stretch | ☐ |
| Sunday | Rest | ☐ |
Pick four days a week to do this workout, and on off days, don't forget to stretch.
The circuit — 3 rounds, 40s work / 8s rest
1. Exercise 1
2. Exercise 2
3. Exercise 3
4. Exercise 4
5. Exercise 5
6. Exercise 6
Exercises, full instructions, sets, reps and cues unlock with the plan.
Stretch reminder
Take a few minutes to stretch your hips and glutes to maintain proper mobility.
Digital Queen · growing-glutes.com