30 Minute Glutes & Abs AMRAP Workout

Welcome to the best glutes and abs workout to GET IN YOUR ZONE, ROCK THE GLUTE PUMP, AND FEEL THE BURN!

In today’s workout we will work for 4 minutes at at time. In your 4 minute work period you will complete 8 reps of 2 exercises, As Many Rounds As Possible. After each 4 minute work period we will have a one minute rest so I can show you what two exercises are next while you grab some water for each exercise. The workout will target your glutes and your abs and I want to remind you to breathe through this workout. Every exhale can help you engage your glutes and your core. Dig your heels in for the glute work and exhale to keep your ribs and hips neutral as you work your core! Your intensity is determined by you so work hard and get the most out of this workout!

The Exercises:
1. Glute Band Lifts
2. Seated flutters
3. Wide stance RDL
4. KB swings
5. Mermaid Crunch Left /Right
6. DB suitcases
7. RDL to Lunge Left
8. RDL to Lunge RIght
9. Glute Bridge
10. Band hip abduction left/right in plank

0:00 – Intro
0:19 – Warm Up
3:20 – Band Work and Seated Flutters
7:21 – Rest
8:22 – Romanian Deadlifts and KB Swings
12:23 – REST
13:24 – Mermaid Crunches and DB Suitcases
17:25- REST
18:26 – RDL to Lunge Left and Right
22:27 – Rest
23:28 – Glute Bridge and Band Hip Abduction
27:28 – Cool Down & Motivation

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