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! 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!
Some important things to keep in mind before we start...
- You can do this workout anywhere you have access to a floor. No equipment is necessary!
- 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.
Split Squat - Level 1
1. Start in a wide stance with your right foot directly in front of you and with your left foot directly behind you.
2. Lower yourself towards the ground and lightly tap your left 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. As you lift back up, squeeze your glutes once you reach the top.
5. Repeat on the opposite side.
Split Squat (Foot on Bench) - Level 2
1. Start standing in front of an elevated surface (e.g. bench, couch, chair) with your left foot either flexed or laying flat on the elevated surface.
2. This will also be a wide stance as you want your right foot further out in front of you.
3. Lower your left knee towards the floor.
4. Your knee should drive down past your toes and hips should be turned forward.
5. As you lift back up, squeeze your glutes once you reach the top.
6. Repeat on the opposite side.
Two Second Tempo Squat - Level 1
1. Begin standing with your feet shoulder width apart and knees slightly bent.
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.
Four Second Tempo Squat - Level 2
1. Begin standing with your feet shoulder width apart and knees slightly bent.
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 four seconds, explode your hips back up to your starting position, lower your hands back towards your side, and squeeze your glutes at the top.
Plank Leg Lift Alternating - Level 1
1. Start on the floor, on your elbow and toes.
2. Your shoulders should be directly above your elbows.
3. You should be in a nice straight line from your shoulders to your hips, to your heels. 4. Lift up one leg at a time, keeping your leg straight.
5. Your foot should be flexed when lifted, squeezing your glutes as you raise your leg.
6. Alternate legs.
Plank Leg Lift One Side at a Time - Level 2
1. Start on the floor, on your elbow and toes.
2. Your shoulders should be directly above your elbows.
3. You should be in a nice straight line from your shoulders to your hips, to your heels.
4. Lift up one leg at a time, keeping your leg straight.
5. Your foot should be flexed when lifted, squeezing your glutes as you raise your leg.
6. Tap your foot back towards the ground and lift back up to repeat the movement.
7. Complete all 10 reps on one side before moving onto the other leg.
Glute Bridge - Level 1
1. Lay flat on your back with your knees bent and your feet hip width apart.
2. Lift your hips up as high as you can.
3. Squeeze your glutes when you reach the top.
4. You should be in a straight line from your knees to your hips to your chest.
5. Lower your hips back down.
Single Leg Glute Bridge - Level 2
1. Lay flat on your back with your knees bent and your feet hip width apart.
2. Lift one leg straight in the air.
3. Lift your hips up as high as you can, your knees should stay in line as you lift your hips, and your foot should remain flexed.
4. Squeeze your glutes when you reach the top.
5. You should be in a straight line from your knees to your hips to your chest.
6. Lower your hips back down.
7. Complete all 14 reps before moving onto the opposite leg.
Level 1
10 Min AMRAP
- 8/8 Split Squats
- 10 Two Second Tempo Squats
- 12/12 Plank Leg Lifts Alternating
- 14 Glute Bridges
Level 2
10 Min AMRAP
- 8/8 Split Squats (Foot on Bench)
- 10 Four Second Tempo Squats
- 12/12 Plank Leg Lifts (One Side at a Time)
- 14 Single Leg Glute Bridges
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. Good luck!
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Today we are going to work on three movements to help tighten, firm, and lift your glutes.
Kickbacks Knees on Ground - Level 1
1. Begin in a tabletop position with your hips directly over your knees and shoulders directly over your wrists.
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. Repeat on the opposite side.
Kickbacks Knees Elevated - Level 2
1. Begin in a tabletop position with your knees 1-3 inches off the ground.
2. Your hips directly over your knees and shoulders directly over your wrists.
3. Look straight down at the ground.
4. Raise one foot directly behind you, keep your knee bent, your foot flexed, and your hips squared.
5. Squeeze your glutes once you reach the top.
6. Lower your knee back down to the ground.
7. Repeat on the opposite side.
Fire Hydrants - Level 1 and Level 2
1. Begin in a tabletop position with your hips directly over your knees and shoulders directly over your wrists.
2. Look straight down at the ground.
3. Raise one foot out to the side, keep your knee bent, your foot flexed, and your hips squared.
5. Squeeze your glutes once you reach the top.
6. Lower your knee back down to the ground.
7. Repeat on the opposite side.
Split Squat Pulses - Level 1
1. Start in a wide stance with your right foot directly in front of you with your left foot directly behind you.
2. Lower yourself towards the ground and once your knee is about 1-3 inches off the ground, hold and do small pulses without touching that knee to the ground.
3. Your hips should be directly over your left knee and your right knee should be directly over your right ankle.
4. Squeeze your glutes throughout the movement.
5. Repeat on the opposite side.
Split Squat Pulses (Foot on Bench) - Level 2
1. Start standing in front of an elevated surface (e.g. bench, couch, chair) with your left foot either flexed or laying flat on the elevated surface.
2. This will also be a wide stance as you want your right foot further out in front of you.
3. Lower your left knee towards the floor.
4. Your knee should drive down past your toes and hips should be turned forward.
5. Once you are lowered, hold and do small pulses.
6. Squeeze your glutes throughout the movement.
7. Repeat on the opposite side.
Level 1
:20L/:20R/:20Rest
3 Rounds
- Kickbacks (Knees on Ground)
- Fire Hydrants
- Split Squat Pulses
Level 2
:30L/:30R
3 Rounds
- Kickbacks (Knees Elevated)
- Fire Hydrants
- Split Squat Pulses (Foot On Bench)
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We have three new exercises for you today to continue to give you that full glute workout.
Plank Jacks - Level 1
1. Start on the floor, on your hands (or elbows) and toes in a push-up position.
2. Your shoulders should be directly above your hands.
3. You should be in a nice straight line from your shoulders to your hips, to your heels.
4. Be aware of your hips, do not raise them up or dip them down. Stay in a straight line.
5. Squeeze your quads, core, and glutes.
6. Jack your feet in and out for one rep.
Plank Jacks Knees Bent - Level 2
1. Start on the floor, on your hands and toes with your knees bent.
2. Your shoulders should be directly above your hands and your hips should be directly above your knees.
3. You should be in a nice straight line from your head to your shoulders to your hips.
4. Be aware of your hips, do not raise them up or dip them down. Stay in a straight line.
5. Squeeze your quads, core, and glutes.
6. Jack your feet in and out for one rep.
Cross Lift - Level 1
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.
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.
Shoot the Leg - Level 2
1. Start with your left foot back and crossed behind you. Your right foot should be out in front of you and both knees should be bent.
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.
Alternating Forward Lunge - Level 1
1. Start in a standing position.
2. Step your right foot forward, 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 back into your starting position, squeeze your glutes at the top, and repeat on your opposite leg.
Reverse Lunge - Level 2
1. Start in a standing position.
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.
5. Step forward into your starting position, squeeze your glutes at the top, and repeat on your opposite leg.
Complete 3 rounds of each exercise before moving on to the next.
Level 1
:40/:20 3 Rounds on One Movement
- Plank Jack
- Cross Lift
- Alternating Forward Lunge
Level 2
50/:10 3 Rounds on One Movement
- Plank Jack
- Shoot the Leg
- Reverse Lunge
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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!
Jumping Squats - Level 1
1. Begin standing with your feet shoulder width apart and knees slightly bent.
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. As you raise out of the squat, jump straight up as high as you can, lower your arms to your side, and squeeze your glutes at the top.
6. Once you land, lower yourself into the squat position and repeat.
Bunny Jumps - Level 2
1. Start in a pike position with your hands on the ground out in front of you.
2. Bend your knees and press out of your feet so that your hips come right on top of your hands.
3. If you cannot get up as high as your hips over your knees, get up as high as you can.
4. Squeeze your glutes at the top.
Second Position Pulse - Level 1
1. Start in a very wide stance with your knees bent and your feet slightly turned out.
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.
Second Position Pulse in Plie - Level 2
1. Start in a very wide stance with your knees bent, heels lifted, and your feet slightly turned out.
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.
Second Position Knees Out - Level 1
1. Start in a very wide stance with your knees bent and your feet slightly turned out.
2. Your knees should track over your ankles.
3. Hold this lowered position and do small movements of moving your knees in and out.
4. Keep your shoulders pulled back and down and your hips pulled forward. Your shoulders should be directly above your hips.
Second Position Knees Out in Plie - Level 2
1. Start in a very wide stance with your knees bent, heels lifted, and your feet slightly turned out.
2. Your knees should track over your ankles.
3. Hold this lowered position and do small movements of moving your knees in and out.
4. Keep your shoulders pulled back and down and your hips pulled forward. Your shoulders should be directly above your hips.
Level 1
10 min EMOM
- 8 Jumping Squats
- 8 Second Position Pulse
- 8 Second Position Knees Out
Level 2
10 min EMOM
- 10 Bunny Jumps
- 10 Second Position Pulse in Plie
- 10 Second Position Knees Out in Plie
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Today we are going to do five different exercises that will fire up those PowerGlutes!
Frog Kicks Single Leg - Level 1
1. Lay face down on the ground with your head resting on your hands, knees bent in a wide frog leg position, and heels pulled together.
2. Lift one leg up at a time - raising this leg as high up as you can.
3. Squeeze your glutes at the top.
4. Slowly lower your leg back down and repeat on your opposite leg.
Frog Kicks - Level 2
1. Lay face down on the ground with your head resting on your hands, knees bent in a wide frog leg position, and heels pulled together.
2. Lift both feet up - raising both feet up as high as you can.
3. Squeeze your glutes at the top.
4. Make sure you are keeping your heels together throughout the movement.
Rainbow Kick on Knee - Level 1
1. Begin in a tabletop position with your hips directly over your knees and shoulders directly over your wrists.
2. Look straight down at the ground.
3. Step your left leg back and cross over your right leg, keeping the left foot flexed.
4. Raise your left leg up and over your right tapping it out diagonally behind you on your left side. Your leg should be forming a rainbow arch throughout this movement.
5. Squeeze your glutes throughout the entire movement.
5. Repeat on the opposite side.
Rainbow Kick on Feet - Level 2
1. Begin in a push-up position on your hands and toes with your shoulders directly above your hands.
2. Look straight down at the ground.
3. Cross your left leg over your right leg, keeping the left foot flexed.
4. Raise your left leg up and over your right tapping it out diagonally behind you on your left side. Your leg should be forming a rainbow arch throughout this movement.
5. Squeeze your glutes throughout the entire movement.
5. Repeat on the opposite side.
Curtsy Lunge - Level 1
1. Start in a standing position with your legs shoulder width apart.
2. Step your left foot back to the right side and lower your knee towards the ground.
3. Tap your hand to the ground once you have lowered yourself towards the ground and keep your chest up throughout the movement.
4. Step back up into the starting position and repeat on the opposite side.
Skater Hop Lunge - Level 2
1. Start in a standing position with your legs shoulder width apart.
2. Step your left foot back to the right side and lower your knee towards the ground.
3. Tap your hand to the ground once you have lowered yourself towards the ground and keep your chest up throughout the movement.
4. Explode up and hop to your right to repeat the movement on the opposite side.
Glute Bridge - Level 1
1. Lay flat on your back with your knees bent and your feet hip width apart.
2. Lift your hips up as high as you can.
3. Squeeze your glutes when you reach the top.
4. You should be in a straight line from your knees to your hips to your chest.
5. Lower your hips back down.
Walking Glute Bridge - Level 2
1. Lay flat on your back with your knees bent and your feet hip width apart.
2. Lift your hips up as high as you can and hold this position.
3. You should be in a straight line from your knees to your hips to your chest.
4. Walk one leg up keeping your knee bent and hips up.
5. Lower your foot back on the ground and repeat on the opposite side.
Side Lunge - Level 1
1. Start in a standing position with a very wide stance.
2. Your arms should be raised up at your chest to help with balance.
3. Lean your body towards your right side bending your right knee.
4. Pause when your knee is tracking right over your ankle.
5. Return to the starting position and repeat on the opposite side.
Side Squat with Leg Lift - Level 2
1. Begin standing with your feet shoulder width apart and knees slightly bent.
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. As you raise out of the squat, lift your left leg straight up and diagonally back behind you.
5. Return back to the starting position.
6. Repeat on the opposite side.
7. Squeeze your glutes throughout the entirety of the movement.
Level 1
:30 Each - 3 Rounds
- Frog Kicks Single Leg
- Rainbow Kicks on Knee
-INTO-
7 min AMRAP
- 6 Curtsy Lunges
- 8 Glute Bridges
- 10 Side Lunges
Level 2
30 Each – 3 Rounds
- Frog Kicks
- Rainbow Kicks on Feet
-INTO-
7 min AMRAP
- 6 Skater Hop Lunges
- 8 Walking Glute Bridges
- 10 Side Squat with Leg Lifts
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