Up next in 10
Quick killer glute workout with PT and online fitness coach, Katie Nelson.
In just 15 minutes and with no equipment you’ll be feeling that booty burn, trust us.
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0:00
hi guys my name is katie and i'm a
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personal trainer and online fitness
0:03
coach
0:04
i'm going to be showing you today a
0:05
15-minute glute workout
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the workout will consist of 15 rounds
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each round will be
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40 seconds of work 20 seconds of rest
0:14
and then just in between these rest
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times i will go through the each
0:17
exercise
0:18
that we're doing so as long as you can
0:19
see me you can hear me
0:21
you'll be fine to follow along you won't
0:23
need any equipment for this workout
0:25
the only thing that you will need is
0:27
some sort of chair stool
0:29
or ledge with a bit of height just like
0:30
i have got here
0:32
and but other than that all you will
0:33
need is just your body weight
0:35
so i will run through the first exercise
0:37
with you quickly and then
0:38
we will get into the workout so the
0:40
first exercise is going to be a sumo
0:42
squat with a pulse okay so
0:44
for this you want to just take your feet
0:46
just wide of hip width apart
0:48
and then we're just going to be
0:49
squatting down and then pulsing
0:52
before coming back up okay so that's the
0:54
first exercise
0:55
so let's get ready feet just wide of hip
0:58
width apart
1:00
we're going in three two one
1:02
[Music]
1:03
let's go
1:06
keep that back nice and straight chest
1:09
lifted
1:11
feet nice and planted on the floor okay
1:14
driving through our heels
1:16
squeezing our glutes as we get to the
1:18
top
1:19
[Music]
1:23
good halfway there remember to drive
1:26
your knees over your feet
1:30
embracing your core throughout ten
1:33
[Music]
1:38
seconds
1:41
[Music]
1:43
good rest it there okay next exercise
1:45
we're going to do is a glute bridge with
1:47
a two second hold okay so we're on our
1:49
back
1:50
in position we want to get our feet so
1:52
our hands can just touch them here
1:55
we're going to be driving up with our
1:56
hips holding for two seconds before
1:59
returning okay
2:00
so are we ready to go
2:03
let's go
2:05
[Music]
2:07
driving up with our hips holding him for
2:10
two seconds
2:11
before coming back down
2:22
remember to keep that back straight
2:23
halfway there
2:25
with a slight pelvic tilt as we drive up
2:30
squeeze your glutes at the top
2:33
10 seconds
2:41
[Music]
2:43
good rest it there okay next we're doing
2:46
a lateral step up so
2:47
grab your stool what we're going to be
2:50
doing
2:51
is driving up with our back leg
2:54
coming all the way up and then returning
2:56
back down okay so all the weight is
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going into
2:59
that back foot okay as we step up let's
3:04
go
3:04
so drive it all the way up and return
3:07
back down okay
3:14
all of our weight should be in that foot
3:17
that's driving us up on the stool
3:20
[Music]
3:23
halfway there
3:33
10 seconds good last 10 seconds
3:43
good rest it there okay so we're going
3:45
to be doing exactly the same but just on
3:46
the other foot okay
3:48
so driving up with that other foot all
3:50
of our weight
3:51
going on to the foot that we're lifting
3:53
up okay
3:57
okay we're going in five seconds so
3:59
let's get ready
4:00
[Music]
4:03
let's go okay so side up coming all the
4:07
way down
4:14
[Music]
4:19
try to put all the weight on that foot
4:22
that's driving us
4:23
up try not to use his front foot if you
4:28
have to
4:33
10 seconds good keep it going guys
4:43
well done rest it there okay next one
4:46
keeping with our stool what we're going
4:47
to be doing
4:48
is just kneeling on it like so want to
4:50
face forward
4:51
but have our legs out straight inside
4:53
okay what we're doing is a deficit line
4:56
um glute abduction okay so we're just
4:58
raising our left
4:59
raising our low like so okay
5:03
let's go
5:05
[Music]
5:07
so we're using the abductor muscle here
5:10
so
5:10
the outside of our thigh
5:13
and we're raising it up okay lifting as
5:17
high as you can
5:19
supporting yourself on the stool
5:24
there good keep it going guys
5:31
[Music]
5:33
10 seconds
5:43
oh that's a toughy right next one is
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exactly the same but on the other side
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okay
5:48
so pressing our other leg on the stool
5:51
facing forward with the front foot
5:54
straight
5:55
and we're just raising up okay
6:01
are we ready to go let's go
6:06
using that abductor muscle the outside
6:09
of our thigh
6:11
push our leg up
6:23
halfway there
6:27
[Music]
6:32
okay keep it going guys last 10 seconds
6:38
[Music]
6:44
well done rest it there okay next we've
6:46
got squat walks okay so just
6:48
pop your stool to the side for this
6:50
exercise we are going to be in a squat
6:52
position for the whole thing
6:53
and what we're doing is just stepping
6:55
side to side
6:57
like so okay staying in that nice squat
6:59
position
7:01
okay let's get ready let's go so squat
7:05
position
7:05
two steps to the left and two steps to
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the right
7:10
keeping tension in our glutes at all
7:14
times
7:19
[Music]
7:22
good remember keep that back straight
7:25
chest nice and lifted
7:33
10 seconds good last 10 seconds
7:43
cool guys rest it there okay next one
7:45
we're bringing the stool back in
7:47
we are doing a bulgarian split squat
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okay for this one
7:50
you want to release one leg on your
7:53
stool
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bring the other one forward and just
7:57
lunging or squatting down okay
7:59
putting all of our weight into that
8:02
still foot in front of us
8:03
let's go okay so coming down
8:06
pushing all the way up okay so driving
8:10
with that front foot okay push through
8:13
our heels
8:14
to target the glutes
8:17
like so
8:22
really engage your core with this one to
8:24
help you with balance
8:26
keep your back nice and straight
8:31
[Music]
8:33
ten seconds good last ten guys on this
8:36
leg
8:36
and then we'll be swapping over
8:44
excellent rest there okay swapping legs
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okay so other foot on the
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ground we're going to be driving through
8:50
this front one okay
8:52
using the other one to support us okay
8:59
okay going in three seconds
9:03
let's go
9:16
[Music]
9:24
good halfway keep going guys
9:28
[Music]
9:33
10 seconds good last time
9:36
[Music]
9:43
well done rest it there okay pop your
9:45
stool to the side next we're doing a
9:47
reverse lunge to a lift okay so
9:50
what we're doing for this one is reverse
9:51
lunging back and then we're driving
9:54
forward with our
9:55
um other leg okay so as you come to the
9:58
top squeeze your glutes together
10:00
like so let's go then
10:05
driving all the way up use your arms to
10:07
help to balance you
10:18
good
10:20
[Music]
10:23
halfway there good keep it going guys
10:33
10 seconds
10:36
remember to squeeze the glue as you
10:38
drive up
10:43
well done okay rest now we're going to
10:45
be doing exactly the same but on the
10:46
other leg all right
10:47
so lunging back with the other leg and
10:50
driving through okay
10:52
so again all the way should be on that
10:53
leg that i stood still i'm
10:55
in the front okay so we're going in
10:59
three seconds
11:01
[Music]
11:03
let's go
11:18
remember to squeeze the glute as you get
11:20
to the top
11:33
10 seconds good last 10 seconds
11:43
good well done rest it there okay next
11:45
we're doing a straight leg kickback okay
11:47
so
11:48
on the floor you want to be in a
11:49
tabletop position what we want to do
11:52
is straighten one leg like so and what
11:54
we're going to do
11:55
is just lifting it nice and straight
11:57
okay keeping the back straight
12:00
squeezing the glute as we get there
12:03
let's go
12:09
squeeze that glue as you get to the top
12:12
and return
12:17
[Music]
12:23
halfway there get it keep it going guys
12:28
[Music]
12:32
10 seconds
12:43
good well done rest up there doing
12:44
exactly the same but on the other leg
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okay
12:50
oh
12:52
okay guys let's get ready straighten
12:54
that other leg
12:55
go in in five seconds
13:03
let's go
13:07
[Music]
13:14
[Music]
13:19
oh i'm getting sweaty
13:23
good halfway on this leg remember to
13:26
squeeze that glute as you come up
13:32
10
13:43
good rest it there guys okay so
13:46
our final exercise okay we're going to
13:48
be doing it on each leg it's a single
13:50
leg dev lift okay
13:51
so for this one what we are doing is
13:53
planting one leg on the floor
13:55
we're doing a romanian deadlift but we
13:58
are just using a single leg okay
14:00
so lifting that other leg back up
14:02
putting all the weight onto that
14:04
um standing leg okay
14:07
if that's too difficult place the other
14:09
one like that
14:10
and just bend at the hips that way okay
14:13
for more stability but if you can
14:16
try and lift that back leg
14:19
keep your knees nice and soft
14:23
bending at the hips you should really
14:25
feel this in your hamstring and also
14:27
your glute okay
14:33
good last 10 seconds on this leg and
14:34
then we are swapping over
14:43
well done rest it there okay going into
14:45
our last and final round
14:47
so swapping those legs around single leg
14:50
deadlift
14:50
on this leg like i said if you want
14:52
stability keep your
14:54
back foot on the ground bend at the hips
14:56
or if you can
14:58
raise it up okay going in three two
15:01
one last round let's go
15:06
this is always my harder leg i have not
15:08
as much balance on this one
15:14
embrace your core find a little spot on
15:16
the floor this is what i do find a spot
15:18
on the floor
15:19
to concentrate on as you do the exercise
15:29
[Music]
15:35
good keep it going guys
15:44
well done so that is the 15 minute glute
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workout completed
15:48
i can really fit a burn on my glutes
15:51
from that
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i hope you enjoyed that video guys don't
15:54
forget to like and subscribe to the my
15:55
protein youtube channel
15:57
and i will hopefully see you guys soon
15:59
take care bye
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