Created by a US Navy Veteran
Full plan

Printable weekly plan

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Created by a US Navy Veteran — Weekly 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

MondayGlute circuit A☐
TuesdayRest or light walk☐
WednesdayGlute circuit B☐
ThursdayRest or light walk☐
FridayGlute circuit A☐
SaturdayActive recovery stretch☐
SundayRest☐

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. 1. Banded squats

  2. 2. Glute bridges with band pull

  3. 3. Fire hydrants

  4. 4. Standing band hinges

  5. 5. Standing kickback circles

  6. 6. Rainbow Arches with band

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.

Created by a US Navy Veteran · navystrongglutes.com