GLUTE & ABS

Glute & Abs

⚡ Warm-up

1' Machine (Bike / Treadmill / Row)

10 Leg Swings (front/back + side)

10 Deep Squats

10 Glute Bridges (hold 2s top)

20 Bodyweight Reverse Lunges

30s Plank

GLUTES

Superset A (4 Rounds)

𝟭. Barbell Hip Thrust – 10 reps (3s hold top)

𝟮. DB Bulgarian Split Squat – 10 reps each leg

Rest: 60–75 sec after each round

Superset B (3 Rounds)

𝟭.Barbell Sumo Deadlift – 8–10 reps (heavy)

𝟮. DB Walking Lunges – 12 steps each leg

Rest: 90 sec

Giant Set C (3 Rounds)

𝟭.DB Step Up (high box) – 10 reps each leg

𝟮. DB B-Stance RDL – 10 reps each leg

𝟯. Barbell Glute Bridge (tempo 3–1–1) – 12 reps

Rest: 90 sec

ABS (Core Stability & Power)

Circuit (4 Rounds)

𝟭. DB Russian Twists – 20 (10 each side)

𝟮. Barbell Rollouts – 12

𝟯. DB Weighted Sit-ups – 15

𝟰. Plank Dumbbell Drag – 30s

Rest: 45 sec between rounds

🔥Finisher ( 8 reps *2 Rounds)

Barbell Thruster + Burpee Combo