45 Minute Best Butt Builder Workout REPS – Day 8

It’s time to get some glute training volume in today for the best pump to grow your booty! Grab your glute bands and some heavy dumbbells and be ready to work through the three best ways to target and grow your glutes!

Grab your October REPS Workout Calendar here: https://shop.royalchange.fit/products/reps-october-2023-workout-stretch-calendar

In today’s workout we will work for 45 seconds for each exercise and rest for 15 seconds between each of our 3 rounds. We will complete all 3 rounds before moving on to the next exercise so be ready to stay focused and put in the work! Grab your glute bands and your bench, pick up your heavy weights, it’s time to CRUSH IT!

The Exercises:
1. Glute Band Warm Up 3 Minutes
2. Banded Front Squat
3. Reverse Lunge with opposite hand hold
4. Back Squats
5. RDL left
6. RDL Right
7. Bulgarian Split Squat Right
8. Bulgarian Split Squat Left
9. Glute Bridges
10. Hip Abduction Right
11. Hip Abduction Left
12. Supermen
13. Fire Hydrants

0:00 – Intro
0:13 – Warm Up
3:13 – Rest
3:43 – Front Squats
6:28 – Rest
6:58 – Reverse Lunges
9:43 – Rest
10:13 – Back Squats
12:59 – Rest
13:29 – RDL Right
16:14 – Rest
16:44 – RDL Left
19:34 – Rest
20:04 – Split Squat Right
22:49 – Rest
23:09 – Split Squat Left
25:59 – Rest
26:29 – Glute Bridges
29:14 – Rest
29:44 – Hip Abduction Right
32:30 – Rest
33:00 – Hip Abduction Left
35:45 – Rest
36:15 – Supermen
39:00 – Rest
39:30 – Fire Hydrants
42:16 – Cool Down and Motivation

Make sure you’re following the REPS Program in the REPS playlist this month! https://youtube.com/playlist?list=PLE5lGVrS3V9dltTQwVN1epncCyduUcgqP&si=O0KiKzyIZduymB0C

This is workout 3 in the REPS program. Make sure you’re following the REPS PLAYLIST to see each of the 5 workouts added each week. This program’s focus is on strength and hypertrophy. Maintain great form, slow it down if needed, and breathe through your reps. If it gets intense, keep breathing and dig deeper!
To build STRENGTH, focus on lifting weights with your highest intensity, emphasizing max effort per rep. You’ll need to select the heaviest dumbbells you can use for this training goal!
For HYPERTROPHY, maintain a moderate tempo per rep lifting for 2 seconds and lowering back to start for 2 seconds, using weights between 75-85% of your max weight you can use for each exercise. Control both lifting and lowering, and squeeze at the top of each movement.
It’s time to work hard, push yourself, and remember that hard work in workouts is never wasted!

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