15 Mins Intensive Glutes and Legs

15-Minute Intensive Legs & Glutes Workout

Goal: Build strength, power, and endurance in the legs and glutes.

Equipment Needed: Barbells, dumbbells, resistance bands, and a step or box.


Warm-Up (2 Minutes)

1. Bodyweight Squats (30 seconds)

• Stand shoulder-width apart, lower hips until thighs are parallel to the floor, then drive back up through heels.

• Keep your chest up and core engaged.

2. Glute Bridges (30 seconds)

• Lie on your back, feet flat and shoulder-width apart.

• Push through your heels to lift your hips, squeezing your glutes at the top. Lower slowly.

3. Walking Lunges (30 seconds)

• Step forward with one leg, lowering until your back knee nearly touches the floor.

• Push off the front foot and bring the back leg forward into the next lunge.

4. Jump Squats (30 seconds)

• Squat down and explode up into a jump, landing softly back into a squat position.


Workout Circuit (12 Minutes)

Perform each exercise for 40 seconds, rest 20 seconds between moves. Complete two rounds.

1. Barbell Back Squats

• Rest a barbell on your upper traps, feet slightly wider than hip-width.

• Squat down until thighs are parallel to the floor, then drive through your heels to stand.

2. Bulgarian Split Squats (Right Leg)

• Stand in front of a bench, place your right foot behind you on it.

• Lower until your left thigh is parallel to the floor, then push up.

3. Bulgarian Split Squats (Left Leg)

• Same movement as before, switching legs.

• Maintain balance by engaging your core.

4. Barbell Hip Thrusts

• Sit on the floor with your upper back against a bench, barbell over your hips.

• Drive hips up by pressing through your heels, squeezing glutes at the top.

5. Romanian Deadlifts

• Hold a barbell or dumbbells in front of your thighs, feet hip-width apart.

• Hinge at the hips, lowering the weight while keeping your back straight.

• Stretch the hamstrings, then return to standing.

6. Step-Ups (Weighted)

• Hold dumbbells at your sides, step onto a box with one foot.

• Drive up, bringing the other foot to the box, then step back down.


Finisher (1 Minute – Glute Burnout)

1. Banded Lateral Walks (30 seconds)

• Place a resistance band above your knees, get into a half-squat position.

• Step sideways, maintaining tension on the band.

2. Banded Glute Kickbacks (15 seconds per leg)

• Stand with a resistance band around your ankles.

• Kick one leg straight back, squeezing the glute. Switch legs.


This workout will leave your legs and glutes on fire while improving strength and explosiveness. Let me know if you want modifications!

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