Glutes & Back 10-Minute Circuit

This week we have six great exercises to help perk up and build strength in the glutes, relieve lower-back pain, and carve a sexy back. This Glutes & Back 10-Minute Circuit is the only workout you need to look smokin’ hot from behind!

Glutes & Back 10-Minute Circuit

Description: Repeat this circuit 2 times and rest for 60 seconds between sets.

Equipment: dumbbells

WARM UP & COOL DOWN

Glutes & Back Circuit Instructions

1. Dumbbell swing: 45 seconds. Stand with your feet shoulder-width apart, your toes pointed slightly outward, and hold a dumbbell with both hands. Squat and bring the dumbbell between your legs. Stand up and swing the dumbbell up to about chest height. Return to the squat position and repeat for 45 seconds.

2. Bridge and twist: 45 seconds. Sit on the mat with your knees bent and your arms extended back. Lift your butt off the mat, extend your right arm toward the ceiling and twist your torso to the left. Lower the hips, return to the starting position and repeat on the opposite side.

3. Lawnmower pull: 20 seconds + 20 seconds. Stand with your feet shoulder-width apart and hold a dumbbell in your left hand. Squat as you rotate your torso to the right and bring the dumbbell toward your right foot. Stand up, rotate your torso slightly to the left and raise the dumbbell until it’s close to your left shoulder. Repeat for 20 seconds, then switch sides.

From the Shop

4. Glute bridge overhead reach: 45 seconds. Lie on your back with your knees and your arms bent, and place your feet flat on the floor. Lift your hips, squeeze the glutes and reach your left arm up and across the body. Try touching the floor just above your right shoulder. Return to the initial position and repeat on the opposite side.

5. Balance chop: 20 seconds + 20 seconds. Stand with your feet wide and hold a dumbbell with both hands. Rotate your torso to the left and raise the dumbbell above your head. Lift your right knee as you rotate your torso to the right, and bring the dumbbell diagonally across the body until it’s close to your right hip. Repeat for 20 seconds and then switch sides.

6. Plank row leg raise: 45 seconds. Get into a plank position, with your hands under your shoulders, your feet a little wider than hip-width apart, and hold a dumbbell in each hand. Pull the right dumbbell toward your waistline, squeeze the shoulder blades and then repeat on the left side. Lift your right leg as high as you can without arching your back, hold for one second and then repeat with the left leg. Repeat for 45 seconds.