Each day you will find two videos, one is the introduction to the lesson. Watch this carefully to be sure you are using proper form and technique for each exercise in the workout.
The second is your daily workout. Once you have the technique memorized, you will only need to watch the workout video for that day.
There are 5 videos in the program. The videos rotate throughout the month, so you will repeat the 5 videos throughout the month! You can check your calendar located under the second tab in the program to see which videos you are supposed to be doing on which days. Week Two kicks off with Day Two and rotates from there.
Repetition is crucial in both feeling and seeing results, as you are targeting specific areas of the body to maximize your results!
I encourage you to mix and match the levels of difficulty to challenge yourself and incorporate a new routine each week!
Set a schedule 5 days a week to devote these 10 minutes for yourself. No excuses! In 30 days you will be a more confident, fitter, better version of yourself.
As you start today, you will take a "Before" picture of yourself. This will be used to help you see your progress. We will do this on Day 1, Day 15, and Day 30 so that you can see the great progress you are making, and the changes to your glutes.
Envision yourself having the glutes you have always wanted! Now, let's get started!
~ Kari
Click above to watch our welcome video!
Day 1
Level 1 - you will be using a light resistance band.
Level 2 - you will be using a medium to heavy resistance band.
10 Min EMOM
Even: 6 Squats + 6 Squat Pulses + 6 Second Hold
Odd: 3 Lateral Band Walk Right
3 Kick Back Right
3 Lateral Band Walk Left
3 Kick Back Left
Share your progress with me on social on my Instagram, Facebook, or Twitter page or Send them to me at BeforeandAfter@PearcePointers.com with the hashtag #PowerGlutes Plus. Good luck!
Some important things to keep in mind before we start...
- PowerGlutes Plus! introduces glute bands to further your results in just 30 days! Level 1 will be using a light resistance band, while Level 2 will be using a medium to heavy resistance band.
- Nutrition for these next 30 days is important! Try to eat clean, and stay hydrated. Hydration is key!
- Each day, I will introduce the movements we will be doing in our workout. Follow the technique closely to ensure you get the maximum benefit of the exercise.
Squats
1. Begin standing with your feet shoulder width apart, knees slightly bent, and your glute band placed a couple of inches above the knee. For Level 1, you will be using a light resistance band. For Level 2, you will be using a medium to heavy resistance band.
2. Slowly lower yourself into a squat position while bringing your arms up out in front of you stopping at your chest.
3. Send your hips back as you lower and your knees should track right over your ankles.
4. Keep your chest up throughout the movement.
5. Once you have lowered yourself for two seconds, explode your hips back up to your starting position, lower your hands back towards your side, and squeeze your glutes at the top.
Squat Pulses + 6 Second Hold
1. Begin standing with your feet shoulder width apart, knees slightly bent, and your glute band placed a couple of inches above the knee. For Level 1, you will be using a light resistance band. For Level 2, you will be using a medium to heavy resistance band.
2. Slowly lower yourself into a squat position while bringing your arms up out in front of you stopping at your chest.
3. Send your hips back as you lower and your knees should track right over your ankles.
4. Keep your chest up throughout the movement.
5. Make small pulses in the squat position.
6. Hold this position for 6 seconds.
Lateral Band Walk
1. Begin standing with your feet shoulder width apart, knees slightly bent, and your glute band placed a couple of inches above the knee. For Level 1, you will be using a light resistance band. For Level 2, you will be using a medium to heavy resistance band.
2. Slowly lower yourself into a squat position while bringing your arms up out in front of you stopping at your chest.
3. Send your hips back as you lower and your knees should track right over your ankles.
4. Keep your chest up throughout the movement.
5. Staying in the squat position, take one step to your side and let your other foot follow to the starting squat position.
6. Repeat this three times.
7. Once you have taken 3 steps to the one side, reset your squat position and repeat these steps to the opposite side.
Kick Back
1. Begin in a tabletop position with your hips directly over your knees and shoulders directly over your wrists. Your glute band should be placed a couple of inches above the knee. For Level 1, you will be using a light resistance band. For Level 2, you will be using a medium to heavy resistance band.
2. Look straight down at the ground.
3. Raise one foot directly behind you, keep your knee bent, your foot flexed, and your hips squared.
4. Squeeze your glutes once you reach the top.
5. Lower your knee back down to the ground.
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Day 2
Level 1 - you will be using a light resistance band.
Level 2 - you will be using a medium to heavy resistance band.
10 Min AMRAP
-10 Clamshells Per Side
-10 Glute Bridge w/ 2 Second Hold
-10 Alt. Superman Leg Lift Per Side
Today we are going to work on three movements to help tighten more, firm more, and lift your glutes higher.
Clamshells Per Side
1. Start by laying on your side with your knees bent and glute band placed a couple of inches above the knee. For Level 1, you will be using a light resistance band. For Level 2, you will be using a medium to heavy resistance band.
2. Open up your knees while keeping your feet together.
3. Keep your hip and shoulder in line.
4. Your feet are going to be slightly behind you on the floor.
5. Lift your leg as high as you can.
6. This will activate your glutes.
Glute Bridge w/ 2 Sec Hold
1. Lay flat on your back with your knees bent, glute band placed a couple of inches above the knee, and your feet hip width apart. For Level 1, you will be using a light resistance band. For Level 2, you will be using a medium to heavy resistance band.
2. Lift your hips up as high as you can.
3. Squeeze your glutes when you reach the top and hold for two seconds.
4. You should be in a straight line from your knees to your hips to your chest.
5. Lower your hips back down.
Alt. Superman Leg Lift Per Side
1. Start by lying face down on your stomach. Glute band placed a couple of inches above the knees, knees and ankles together, and toes pointed. For Level 1, you will be using a light resistance band. For Level 2, you will be using a medium to heavy resistance band.
2. Place your arms straight out in front of you with your head facing the ground.
3. Raise your arms up to the Superman position and keep your head facing the ground. The tips of your toes should be on the ground.
4. Slowly raise your right ankle off the ground as high as you can.
5. Pause for two seconds at the top of the movement and then slowly lower yourself and return to the starting position.
6. Repeat on the opposite side.
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Day 3
Level 1 - you will be using a light resistance band.
Level 2 - you will be using a medium to heavy resistance band.
:45 Work
:15 Rest
3 Rounds
-Squat Jack
-Standing Back Toe Tap
-Plank Crouch Back
We have three new exercises for you today to continue to give you that full glute workout.
Squat Jack
1. Begin standing with your feet shoulder width apart, knees slightly bent, and your glute band placed a couple of inches above the knee. For Level 1, you will be using a light resistance band. For Level 2, you will be using a medium to heavy resistance band.
2. Slowly lower yourself into a squat position while bringing your arms up out in front of you stopping at your chest.
3. Send your hips back as you lower and your knees should track right over your ankles.
4. Keep your chest up throughout the movement.
6. Jack your feet in and out for one rep.
Standing Back Toe Tap
1. Begin standing with your feet shoulder width apart, knees slightly bent, and your glute band placed a couple of inches above the knee. For Level 1, you will be using a light resistance band. For Level 2, you will be using a medium to heavy resistance band.
2. Slowly lower yourself into a ¼ squat position while bringing your arms up out in front of you stopping at your chest.
3. Send your hips back as you lower and your knees should track right over your ankles.
4. Keep your chest up throughout the movement.
5. Shift your balance to one foot. Take the opposite foot and tap it back behind you.
6. Return to the starting position.
7. Repeat on the opposite side and alternate between sides for each rep.
Plank Crouch Back
1. Begin in a plank position with your shoulders directly over your wrists and your body in a straight line from your shoulders to your hips to your feet. Your glute band should be placed a couple of inches above the knee. For Level 1, you will be using a light resistance band. For Level 2, you will be using a medium to heavy resistance band.
2. Send your hips back towards your ankles and stop when your knees are 1-2 inches above the ground. The lower your knees are towards the ground, the more it is going to work your glutes.
3. Hold here for about 2 seconds.
4. Shoot your body forward and return to the starting position.
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This has been a lot of hard work but it will be totally worth it in the end when you see and feel the difference in your glutes. Now, on to Day Four!
Day 4
Level 1 - you will be using a light resistance band.
Level 2 - you will be using a medium to heavy resistance band.
:30 Each x3 Rounds
-Kick Back to Fire Hydrant Left
-Kick Back to Fire Hydrant Right
-Frog Kick Hip Opener
-----1 Min Rest-----
:30 Each x3 Rounds
-Lunge to Knee Lift Left
-Lunge to Knee Lift Right
-Squat Walk
Today we are going to work on three movements to help tighten, firm, and lift your glutes.
Kick Back to Fire Hydrant
1. Begin in a tabletop position with your hips directly over your knees and shoulders directly over your wrists. Your glute band should be placed a couple of inches above the knee. For Level 1, you will be using a light resistance band. For Level 2, you will be using a medium to heavy resistance band.
2. Look straight down at the ground.
3. Raise one foot directly behind you, keep your knee bent, your foot flexed, and your hips squared.
4. Squeeze your glutes once you reach the top.
5. Lower your knee back down to the ground.
6. Raise one foot out to the side, keep your knee bent, your foot flexed, and your hips squared.
7. Squeeze your glutes once you reach the top.
8. Lower your knee back down to the ground.
Frog Kick Hip Opener
1. Lay face down on the ground with your head resting on your hands, legs together. knees bent with the bottoms of your feet facing the ceiling, glute band a couple of inches above the knee, and heels pulled together. For Level 1, you will be using a light resistance band. For Level 2, you will be using a medium to heavy resistance band.
2. Open your knees to a wide frog leg position and raise both feet up as high as you can.
3. Squeeze your glutes at the top.
4. Lower your knees back down to the ground.
5. Bring your knees back together to the starting point.
6. Make sure you are keeping your heels together throughout the movement.
Lunge to Knee Lift
1. Start in a standing position. Your glute band should be placed a couple of inches above the knee. For Level 1, you will be using a light resistance band. For Level 2, you will be using a medium to heavy resistance band.
2. Step your right foot backward, lower your knee towards the ground, and tap your knee on the ground.
3. Your hips should be directly over your left knee and your right knee should be directly over your right ankle.
4. Step forward towards your starting position and swing your right knee up and straight out in front of you. This should be one continuous movement.
Squat Walk
1. Begin standing with your feet shoulder width apart, knees slightly bent, and your glute band placed a couple of inches above the knee. For Level 1, you will be using a light resistance band. For Level 2, you will be using a medium to heavy resistance band.
2. Slowly lower yourself into a squat position while bringing your arms up out in front of you stopping at your chest.
3. Send your hips back as you lower and your knees should track right over your ankles.
4. Keep your chest up throughout the movement.
5. Take three steps forward towards the top of your mat.
6. Reset your squat position and take three steps back.
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Day 5
Level 1 - you will be using a light resistance band.
Level 2 - you will be using a medium to heavy resistance band.
10 Min AMRAP
-10/10 Glute Bridge Hip Opener
-15 Reverse Tabletop Knees Out
-10/10 Crosslift
-15 Plie Pulses
Today we are going to do four different exercises that will fire up those glutes with PowerGlutes Plus!
Glute Bridge Hip Opener
1. Lay flat on your back with your knees bent, glute band placed a couple of inches above the knee, and your feet hip width apart. For Level 1, you will be using a light resistance band. For Level 2, you will be using a medium to heavy resistance band.
2. Lift your hips up as high as you can.
3. Extend one leg out with your foot flexed.
4. Turn your extended leg out and down towards your side, opening up your hips. The arch of your foot should be facing the ceiling.
5. Return to the starting position.
Reverse Tabletop Knees Out
1. Begin in a reverse tabletop position with your knees directly over your feet and shoulders directly over your wrists. Your glute band should be placed a couple of inches above the knee. For Level 1, you will be using a light resistance band. For Level 2, you will be using a medium to heavy resistance band.
2. You should be looking up straight towards the ceiling and your body is in a straight line from your hips, to your shoulders, to your knees.
3. Bring your knees out to the sides.
4. Return to the starting position.
5. Be sure to squeeze your glutes throughout this movement.
Crosslift
1. Start with your left foot back and crossed behind you. Your right foot should be out in front of you with your knee slightly bent. Your glute band should be placed a couple of inches above the knee. For Level 1, you will be using a light resistance band. For Level 2, you will be using a medium to heavy resistance band.
2. Your hands should be on the ground in front of you. You should be on your fingertips with your hands in a triangle to your front right foot.
3. Start by raising your back left leg directly out behind you, keeping your leg straight.
4. Keep your hips squared and squeeze your glutes at the top.
5. Lower your left foot back to the crossed position.
Plie Pulses
1. Start in a wide stance with your glute band a couple of inches above the knee, knees bent, heels lifted, and your feet slightly turned out. For Level 1, you will be using a light resistance band. For Level 2, you will be using a medium to heavy resistance band.
2. Your knees should track over your ankles.
3. Hold this lowered position and do small pulses.
4. Keep your shoulders pulled back and down and your hips pulled forward. Your shoulders should be directly above your hips.
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