Glute Gains on the Go: 3 Day (At Home) Workout Routine Designed for Women

Time-Efficient 4-Week Full Body Workout Program for Time-Strapped Women

In the whirlwind of modern life, it's easy for self-care to take a backseat. As a busy woman over 40, you juggle countless responsibilities, leaving little time for yourself. But what if you could achieve remarkable glute gains and overall strength without sacrificing your precious hours? Welcome to our "Glute Gains on the Go: 3 Day (At Home) Workout Routine for Women" program – a 4-week full-body fitness journey designed exclusively for women like you, who are ready to embrace fitness without compromising their packed schedules.

Why Glute Gains on the Go?

Our Glute Gains on the Go program is rooted in a deep understanding of the unique challenges busy women over 40 face. We recognize that your time is a precious commodity, and that's why this program is strategically crafted to provide maximum results in minimal time.

3 Day (At Home) Workout Routine for Women Description

This program specifically designed for busy women over 40 who are ready to build a solid strength training foundation without compromising their packed schedules. This comprehensive program offers a convenient and effective solution to help you prioritize your fitness goals.

Program Highlights:

Quick, Efficient Workouts: Our workouts are tailored to your tight schedule. Each session is designed to provide maximum impact in a limited timeframe.

Balanced Approach: While glute gains are our focal point, our program ensures a holistic approach by targeting various muscle groups for balanced strength development.

Minimal Equipment: We understand the need for convenience. Most exercises can be performed with minimal equipment, making it easy to stay on track whether you're at home or on the go.

Workout Structure:

Week 1: you will start with a lower # of repetitions. Complete assigned number of rounds/sets.

Workout Instructions:

Perform one set of A1 then immediately follow it with one set of A2. Rest 60-120 sec and repeat until all sets are completed. Do the same for B1 and B2 superset.

Superset A/Glute and Pull

Superset B/Quad and Push

Rest for 2 min before moving on to the next Strength block.

C: Hip/Hamstring Strength (complete given reps x2)

Rest for 2 min before moving on to the last circuit block.

Glute Accessory/Core

2-3 exercises/complete given reps x1

Week 1: Workout A (perform first day of workout week)

Start each exercise with a lower # of reps.

Week 1: Workout B (perform third day of workout week)

Start each exercise with a lower # of reps.

Week 1: Workout C (perform fifth day of workout week)

Start each exercise with a lower # of reps.

Week 2

You will continue with a lower number of reps but complete each superset (A and B) and Hip Dominant exercise (C) three times instead of twice. I encourage you progressing to a higher resistance band or heavier weights. For the last exercises (glute accessory and core) you will increase the number of repetitions (or time), but the number of sets will always be x1.

Week 3 and 4

Now as you've gotten stronger, I challenge you to increase repetitions (time) and complete each superset (A and B) and Hip Dominant exercise (C) three times. For the last exercises (glute accessory and core) you will increase the number of repetitions (or time), but the number of sets will always be x1.

Workout schedule Option:

Day 1: Workout A

Day 2: Rest or Active Recovery (e.g., walk in the park, light stretching, yoga)

Day 3: Workout B

Day 4: Rest or Active Recovery

Day 5: Workout C

Day 6: Rest or Active Recovery

Day 7: Rest

Track Your Progress: Keep a workout journal or use a fitness app to track your progress. Monitoring your reps, weights, or distances will help you see improvements over time and stay motivated. Remember, progress is progress, no matter how small.

Rest and Recover: Don't overlook the importance of rest and recovery. Allow your body time to repair and rebuild, as this is when progress happens. Incorporate active recovery days, foam rolling, stress-reducing activities (yoga or meditation), and proper sleep into your routine. Sleep is essential for muscle recovery and growth.

Workout A Exercises

Bodyweight Glute Bridge

Also called the hip extension, is an exercise that directly targets the gluteus maximus. This hip exercise actively stretches the hip flexors helping improve hip mobility.

Coaching Tips:

1. Lie down on your back on a comfortable and flat surface, such as a yoga mat or the floor. Bend your knees and place your feet flat on the ground, hip-width apart. Your arms should be relaxed by your sides, palms facing down.

2. Ensure that your feet are positioned so that when you lift your hips, your ankles are directly below your knees.

3. Before lifting your hips, exhale to tighten your core, stabilize your trunk, and support your spine and pelvis. Think about tightening your midsection as if you were just about to be punched in the stomach. Maintain the abdominal bracing and a neutral spine throughout the movement.

4. Press through your heels, inhale and lift your hips off the ground by squeezing your glutes.

5. At the top of the movement, your body should be in a straight line from your shoulders to your knees. Your glutes and core should be actively engaged.

6. Exhale and slowly lower your hips back down to the ground while maintaining control.

One-Arm Dumbbell Row

A compound movement that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius. Using a bench for support ensures proper form and stability. It's an effective movement for building upper body strength and improving posture.

Coaching Tips:

1. Place your left knee and left hand on the bench for support. Your left knee should be directly below your left hip, and your left hand should be directly below your left shoulder.

2. Your right foot should be on the floor, slightly behind you, providing a stable base.

3. With your left hand and left knee on the bench, your torso should be roughly parallel to the ground. Your spine should be neutral, and your core engaged for stability.

4. With your right hand, grasp the dumbbell with an overhand grip. Your arm should be fully extended, hanging down towards the floor.

5. Initiate the movement by retracting your right shoulder blade. Pull the dumbbell towards your hip while keeping your elbow close to your body.

6. Focus on squeezing your back muscles at the top of the movement to ensure proper muscle activation.

7. Lower the dumbbell back to the starting position in a controlled manner. Avoid letting it drop or swinging it.

8. Perform the desired number of repetitions on one side before switching to the other side.

Bodyweight Box Squat

A lower body exercise that focuses on strengthening the quadriceps, hamstrings, and glutes. Using a box or bench for support allows you to perform squats with proper form and depth.

Coaching Tips:

1. Place a sturdy box, bench, or platform behind you. The height of the box should be such that when you sit down on it, your thighs are approximately parallel to the ground.

2. Stand with your feet shoulder-width apart and toes slightly turned out.

3. Keep your chest up and shoulders down while pulling scapula together. Engage your core muscles to support your spine.

4. Begin the movement by pushing your hips back and bending your knees.

5. Lower your body down until your glutes gently touch the box. Your shins should be approximately vertical. Your knees should be aligned with your toes, and your chest should remain upright.

6. Briefly pause while maintaining tension in your muscles and core. Ensure your back is straight and not rounded, maintaining neutral spine.

7. Press your feet into the ground, squeeze your glutes and engage your quadriceps to stand up.

8. Focus on pushing your hips forward as you rise until they are aligned with your ankles.

9. Perform the desired number of repetitions. Keep the movement controlled and steady.

Floor/Bench Dumbbell Press

A chest and shoulder exercise that provides a stable base for pressing weights, making it effective for targeting the upper body muscles. It's a great alternative to the traditional bench press and can be performed at home or in the gym.

Coaching Tips:

1. Lie down on your back on the bench, floor or on a yoga mat.

2. Hold a dumbbell in each hand, palms facing forward, with your arms fully extended over your chest. Your elbows should be slightly bent but not locked.

3. Keep your feet flat on the floor and your knees bent. Shoulders depressed while pulling scapula together.

4. Exhale to tighten your core, stabilize your trunk, and support your spine and pelvis.

5. Inhale and begin the movement by lowering the dumbbells towards your chest.

6. Your elbows should flare out slightly to the sides as you lower the weights, making an arrow (V) shape from your elbows to the top of your head.

7. Exhale and press the dumbbells back up to the starting position.

8. Fully extend your arms without locking your elbows at the top of the movement.

9. Keep your movements controlled and avoid bouncing the weights off your chest.

10. Focus on feeling the tension in your chest muscles throughout the exercise.

11. Perform the desired number of repetitions, maintaining proper form and control.

Dumbbell Romanian Deadlift

A compound exercise that primarily targets the hamstrings and glutes while also engaging the lower back and core muscles. This movement is excellent for developing posterior chain strength and improving hip mobility.

Coaching Tips:

1. Hold a dumbbell in each hand with an overhand grip and palms facing your body.

2. Stand tall with your feet hip-width apart and a slight bend in your knees. Let the dumbbells hang in front of your thighs, arms fully extended.

3. Ground your feet and initiate the movement by pushing your hips back while keeping your chest up. Imagine that you're trying to reach your hips back towards the wall behind you.

4. As you hinge at your hips, simultaneously lower the dumbbells down the front of your thighs.

5. Keep the dumbbells close to your body and maintain a neutral spine.

6. Lower the dumbbells as far as your flexibility allows while maintaining a neutral spine. You'll feel a stretch in your hamstrings, but don't force yourself into an uncomfortable position.

7. Engage your hamstrings and glutes and begin to rise by driving your hips forward and standing up straight. Squeeze your glutes at the top of the movement to fully engage your posterior chain.

8. Perform the desired number of repetitions while maintaining proper form and control.

Side Lying Abduction

A simple yet effective movement that targets the muscles of the outer thighs, specifically the gluteus medius and minimus. This exercise helps to strengthen the hip abductors and improve hip stability.

Coaching Tips:

1. Lie down on your side on a comfortable surface, such as a yoga mat or the floor.

2. Position your body in a straight line, with your legs stacked on top of each other.

3. Rest your head on your bottom arm or use a small pillow for support. Or you can use your forearm for support.

4. Keep your hips stacked and your spine in a neutral position. Your body should form a straight line from head to heels.

5. While keeping your top leg straight, slowly lift it upward away from the bottom leg. Focus on using the muscles on the side of your hip to lift the leg. You should feel the outer part of your hip engage.

6. Lift your leg to a comfortable height, ideally just above hip level. Pause for a moment at the top to feel the contraction in your outer thigh muscles.

7. Slowly lower your leg back down to the starting position in a controlled manner. Keep your body aligned and your core engaged throughout the exercise.

8. Perform the desired number of repetitions on one side before switching to the other side.

Front Plank

A classic core-strengthening exercise that targets the core muscles, specifically the rectus abdominis, transverse abdominis, and obliques. It also engages the muscles of the shoulders, arms, and lower back. This exercise helps improve core stability and overall body strength.

Coaching Tips:

1. Begin by positioning yourself on the floor in a prone position (facing downward).

2. Place your forearms on the ground, elbows aligned directly under your shoulders.

3. Extend your legs behind you, toes touching the ground, and feet hip-width apart.

4. Your body should form a straight line from head to heels.

5. Exhale to tighten your core, stabilize your trunk, and support your spine and pelvis. Focus on maintaining a neutral spine, avoiding arching or rounding your lower back.

6. Lift your body off the ground, supporting yourself on your forearms and toes. Your weight should be evenly distributed between your forearms and toes.

7. Keep your body in a straight line from head to heels. Avoid lifting your hips too high or allowing them to sag. Your shoulders should be aligned with your elbows, and your gaze should be towards the floor at your fingertips. Breathe naturally; do not hold your breath.

8. Hold the plank position for the desired amount of time. Aim to maintain proper form and engage your core muscles throughout the hold.

9. Gently lower your body back to the floor to complete the exercise.

Side Plank

A modified version of the traditional side plank that targets the obliques and core muscles. It's a great exercise to improve lateral stability and strengthen the muscles on the side of your body. This variation is great for beginners or those who may find the full side plank challenging.

Coaching Tips:

1. Begin by lying on your side on a comfortable surface, such as a yoga mat or the floor.

2. Place your bottom elbow directly under your shoulder, forearm resting on the ground.

3. Bend your knees and position them at a 90-degree angle, feet stacked.

4. Press through your bottom forearm and knees to lift your hips off the ground. Your body should form a straight line from your head to your knees. Engage your core muscles to support your spine and maintain stability.

5. Focus on maintaining a neutral spine, avoiding arching or rounding your lower back.

6. Hold the side plank position by keeping your hips lifted and your body in a straight line. Your top arm can be extended upward or placed on your hip for balance. Keep your core engaged and your breathing steady.

7. Focus on holding the position with proper alignment and stability.

8. Gently lower your hips back down to the ground to complete the exercise.

Workout B Exercises

Feet Elevated Single-Leg Glute Bridge

The Feet Elevated Single-Leg Glute Bridge is an advanced variation of the traditional glute bridge that places greater emphasis on the glutes and hamstrings. By elevating one foot, you engage one leg more intensively, making it an effective unilateral exercise for lower body strength and stability.

Coaching Tips:

1. Lie down on your back on a comfortable surface, such as a yoga mat or the floor.

2. Place both feet on a stable elevated surface, such as a bench, step, or sturdy platform. Your knees should be bent at a 90-degree angle.

3. Extend your arms by your sides, palms facing down, for stability.

4. Lift one foot off the elevated surface keeping your knee bent at a 90-degree angle.

5. Keep your other foot on the elevated surface and maintain a 90-degree bend in your knee.

6. Before you begin, exhale to engage your core muscles to support your spine. This will help stabilize your torso during the movement.

7. Press through the heel of your elevated foot and lift your hips off the ground. Your body should form a straight line from your shoulders to your knee. Avoid arching your lower back excessively; maintain a neutral spine. Your floating leg should maintain a 90-degree bend in your knee and your hip.

8. Squeeze your glutes at the top of the movement to maximize muscle activation. Slowly lower your hips back down to the ground while maintaining control.

9. Your hips should lightly touch the ground before starting the next repetition.

10. Perform the desired number of repetitions on one leg before switching to the other leg.

Half-Kneeling Front Lat Pull-Down

The Half-Kneeling Front Lat Pull-Down with a Resistance Band is a versatile exercise that targets the muscles of the back, specifically the latissimus dorsi. It helps improve upper body strength and posture.

Coaching Tips:

1. Attach a resistance band to a sturdy anchor point at about head height.

2. Kneel on one knee and position yourself facing the anchor point. Your front knee should be at a 90-degree angle, directly above your ankle. The back leg should be extended straight behind you for balance.

3. Hold the resistance band with both hands, arms extended upward.

4. Engage your core muscles to stabilize your spine and pelvis. Maintain an upright posture with your chest up and shoulders relaxed.

5. Begin by pulling the resistance band down towards your chest. Keep your elbows slightly bent and close to your sides as you pull.

6. As you pull the band down, focus on squeezing your back muscles, especially the latissimus dorsi. At the bottom of the movement, aim to bring your shoulder blades together. Imagine pinching a pencil between your shoulder blades.

7. Slowly release the resistance band, allowing it to return to the starting position.

8. Maintain control throughout the movement.

9. Perform the desired number of repetitions on one side before switching to the other side.

Bodyweight Step Up

The Bodyweight Step Up is a simple and effective lower body exercise that targets the quadriceps, hamstrings, and glutes. It also improves balance and coordination.

Coaching Tips:

1. Stand facing a sturdy elevated surface, such as a step, bench, or platform. Your feet should be hip width apart.

2. Choose one leg to be your leading leg. Lift your leading foot and place it firmly on the elevated surface.

3. Press through your leading foot and lift your body up onto the elevated surface. Fully extend your leading leg to stand upright on the step.

4. Bring your trail leg up to the step to stand fully upright. Both feet should be on the step, and your body should be straight.

5. Carefully step down with your trail leg, lowering yourself back to the starting position.

6. Your leading leg will follow.

7. Perform the desired number of repetitions, alternating your leading leg.

Dumbbell Z Press

The Dumbbell Z Press is a shoulder exercise that enhances upper body strength and stability. This exercise is performed while seated on the floor, removing the backrest to challenge your core engagement.

Coaching Tips:

1. Sit on the floor with your legs extended straight in front of you. You can use a wall for extra stability for your upper body. Hold a dumbbell in each hand, palms facing inward, at shoulder height.

2. Brace your core muscles to maintain stability and support your spine.

3. Inhale as you press the dumbbells overhead by extending your arms fully. Keep your wrists aligned with your forearms and maintain a neutral wrist position.

4. Exhale as you lower the dumbbells back down to shoulder height.

5. Keep your core engaged to maintain stability and proper form.

6. Avoid overarching your lower back or hunching your shoulders; maintain a neutral spine and your chest lifted throughout the movement.

7. Perform the desired number of repetitions, maintaining control and proper form.

Stability Ball Back Extension

The Stability Ball Back Extension is an effective exercise to target the muscles of the lower back, hamstrings, and glutes while also emphasizing proper core engagement for spinal stability.

Coaching Tips:

1. Lie face-down on a stability ball with your hips aligned at the center of the ball.

2. Position your feet against a wall or other stable surface for support and stability.

3. Place your hands behind your head, interlacing your fingers or resting them gently on your temples.

4. Inhale deeply to prepare. As you exhale, imagine slightly drawing your ribcage towards your hip bones. This action engages the deep core muscles and stabilizes your spine.

5. Inhale deeply and use the strength of your lower back muscles to lift your upper body off the ball. Keep your neck in a neutral position and your gaze slightly upward.

6. As you lift, focus on elongating your spine and maintaining the neutral alignment of your neck and back. Avoid over-arching your lower back; the movement should come from your upper back and hips.

7. Exhale slowly as you lower your upper body back down to the starting position.

8. Maintain the engagement of your deep core muscles to support your spine as you descend.

9. Perform the desired number of repetitions, maintaining proper core engagement and form.

Quadruped Hip Abduction to Cross Over

The Quadruped Hip Abduction to Cross Over is a great exercise that challenges balance and proprioception and targets the hip abductors, glutes, and core muscles. It's a great way to enhance hip stability, coordination, and strength.

Coaching Tips:

1. Begin in a Quadruped position with your wrists aligned under your shoulders and knees under your hips.

2. Extend your right leg straight back, with your foot flexed and your toes resting on the floor. Lower your left forearm down to the floor for better stability. Your right hand stays grounded with a softly bent elbow.

3. Engage your core muscles to stabilize your spine and maintain a neutral posture.

4. While keeping your right leg straight, lift it off the floor to hip level. Focus on using your glutes to lift the leg, not your lower back.

5. Slowly move your right leg to the side, maintaining the straight leg position.

6. Feel the engagement in your hip abductors muscles as you control the movement.

7. Gradually bring your right leg back to the center, slightly crossing it over your left leg.

8. Gently tap your right toes on the floor on the left side of your left knee (optional).

9. Bring your right leg back to the center and extend it straight behind you.

10. Repeat the entire movement sequence, focusing on controlled motions.

11. Perform the desired number of repetitions on the right side before switching to the left side.

Wall Dead Bug

The Wall Dead Bug is a core-strengthening exercise that also enhances coordination and stability.

Coaching Tips:

1. Lie on your back with your head towards the wall and your arms extended over your head, pressing against the wall.

2. Your knees should be bent at a 90-degree angle.

3. Engage your core muscles to stabilize your spine and pelvis.

4. Lift your shoulders slightly off the floor to engage your deep core muscles, maintaining a comfortable position.

5. Press your hands against the wall while keeping your arms softly bent in your elbows. Exhale as you extend and lower your left leg toward the floor, hovering it just above the ground.

6. Inhale as you return your left leg to the starting position.

7. Keep your core engaged and your shoulders slightly lifted throughout the movement. Keep your neck in neutral position aligned with your spine.

8. Repeat the movement on the opposite side, extending and lowering your right leg while pressing your hands against the wall.

9. Exhale as you lower your leg. Inhale as you return to the starting position.

10. Perform the desired number of repetitions on each side, alternating between sides.

Side Crunch

The Side Crunch is an effective core exercise that targets the oblique muscles on the sides of your waist. This exercise is performed lying on your side.

Coaching Tips:

1. Lie on your right side on a comfortable surface, such as a mat. Shoulders grounded and both knees bent at 90 degrees. Extend your right arm on the floor for support. Place your left hand gently on the side of your head, fingertips touching the ear.

2. Keep your knees bent and stacked on top of each other. Ensure your hips and shoulders are aligned.

3. Engage your core muscles to stabilize your spine and supports the movement.

4. Exhale as you contract your oblique muscles on your left side. Simultaneously lift your shoulder blade toward your legs, creating a "crunch" movement. Keep your head in line with your spine, avoiding any neck strain.

5. Inhale as you slowly lower your shoulder blade back to the starting position. Maintain core engagement throughout the movement.

6. Perform the desired number of repetitions on your right side before switching to the left side.

Workout C Exercises

Bench Glute March

The Bench Glute Bridge March is a dynamic lower body and core exercise that focuses on strengthening the glutes while engaging the core muscles. This exercise is performed by starting on the floor with your feet elevated on a bench.

Coaching Tips:

1. Lie on your back on the floor with your feet positioned flat on a bench.

2. Place your arms comfortably by your sides, palms facing down.

3. Gently engage your core muscles by tilting your pelvis slightly forward and drawing your ribcage gently towards your hip bones. Feel your abdominal muscles lightly contract. This helps stabilize your spine throughout the movement.

4. Press through your heels to lift your hips off the floor, creating a straight line from your shoulders to your knees. Avoid arching your lower back excessively; maintain a neutral spine.

5. Squeeze your glutes at the top of the movement and maintain a stable bridge position.

6. While keeping your hips lifted, lift your right foot off the bench, bending your knee at a 90-degree angle. Hold this position momentarily while maintaining the glute bridge.

7. Lower your right foot back to the bench while keeping your hips elevated. Lift your left foot off the bench, again bending your knee at a 90-degree angle.

8. Continue alternating leg lifts while maintaining the glute bridge position. Focus on stability and control throughout the movement.

9. Perform the desired number of repetitions, with each leg lift counting as one repetition.

Seated Row with Resistance Loop

The Seated Row with Resistance Loop is an effective upper body exercise that targets the muscles of the back, particularly the rhomboids and lats. This exercise helps improve posture and upper body strength.

Coaching Tips:

1. Sit on the floor with your legs extended in front of you.

2. Place a resistance loop around the soles of your feet, holding the loop ends in each hand.

3. Sit tall, with a straight back and engaged core muscles. Extend your arms forward, keeping them shoulder-width apart. Hold the resistance loop handles with a neutral grip, palms facing each other.

4. Engage your core muscles to stabilize your spine and support your posture.

5. Squeeze your shoulder blades together as you pull the resistance loop handles toward your torso. Keep your elbows close to your body and your wrists neutral.

6. Pull the resistance loop until your hands are just below your ribcage. Feel the contraction in your back muscles as you hold this position for a moment.

7. Slowly extend your arms back to the starting position, maintaining control over the resistance loop.

8. Perform the desired number of repetitions with controlled and smooth movements.

Narrow Stance Heels Elevated Squat

The Narrow Stance Heels Elevated Squat is a lower body exercise that targets the quadriceps, hamstrings, and glutes while also challenging balance and stability. Elevating your heels using a wedge enhances the focus on your quads.

Coaching Tips:

1. Place a wedge or an elevated surface beneath your heels. Stand with your feet close together, toes slightly turned outward. Position your hands comfortably in front of you for balance.

2. Gently engage your core muscles by tilting your pelvis slightly forward and drawing your ribcage gently towards your hip bones. This helps stabilize your spine and supports your posture.

3. Begin to squat by bending your knees and hips, imagining you're sitting back into a chair.

4. Maintain an upright chest and keep your back in a neutral position.

5. Lower your body until your thighs are parallel to the ground or as far as your mobility allows.

6. Ensure your knees stay in line with your toes.

7. Push through your feet and use your quadriceps and glutes to return to a standing position.

8. Keep your core engaged throughout the movement.

9. Perform the desired number of repetitions, focusing on smooth and controlled motions.

Incline Bench Dumbbell Press

The Incline Bench Dumbbell Press is an upper body exercise that targets the chest, shoulders, and triceps. Performing this exercise on an incline bench engages the upper chest muscles.

Coaching Tips:

1. Adjust an incline bench to a 30–45-degree angle.

2. Sit on the bench with your back firmly against the bench and feet flat on the floor. Hold a dumbbell in each hand, palms facing forward, and extend your arms above your chest.

3. Engage your core muscles by tilting your pelvis slightly forward and drawing your ribcage gently towards your hip bones. Depress your shoulders, draw your shoulder blades together and press them into the bench. This supports your spine and helps maintain stability.

4. Inhale as you slowly lower the dumbbells to the sides of your chest, keeping your elbows slightly below shoulder level. Your upper arms should be at a 45-degree angle from your body.

5. Keep your wrists aligned with your forearms and your grip steady. Feel a stretch in your chest muscles as you lower the dumbbells.

6. Exhale as you press the dumbbells back up to the starting position, extending your arms.

7. Focus on using your chest muscles to push the weights.

8. Perform the desired number of repetitions, maintaining controlled and smooth movements.

Bodyweight Single-Leg Romanian Deadlift

The Bodyweight Single-Leg Romanian Deadlift is a functional lower body exercise that focuses on improving balance, hamstring and glute strength, and hip stability. This exercise is performed using your own body weight and challenges one leg at a time.

Coaching Tips:

1. Stand tall with your feet hip-width apart.

2. Shift your weight onto your left leg and slightly bend the knee.

3. Engage your core muscles by tilting your pelvis slightly forward and drawing your ribcage gently towards your hip bones. This helps stabilize your spine and maintain proper alignment.

4. Keeping your left knee slightly bent, begin to hinge at your hips and extend your right leg straight behind you, as if you're trying to stamp the wall behind you with your foot.

5. Simultaneously, lower your upper body towards the ground as your right leg rises.

6. Lower your upper body until it's almost parallel to the ground, creating a straight line from your head to your right heel.

7. Press through your left foot and engage your left glute to return to the starting position.

8. Keep your core engaged throughout the movement.

9. Perform the desired number of repetitions on one leg before switching to the other.

X-band Lateral Walk (Straight Legs)

The X-Band Lateral Walk with Straight Legs is a dynamic resistance band exercise that targets the outer hip muscles, glutes, and thighs. Using a loop band placed under your feet and crossed between your legs, this exercise helps improve hip stability, strengthen the lateral leg muscles, and enhance overall lower body strength.

Coaching Tips:

1. Place a loop resistance band under your feet.

2. Cross the band between your legs to create an "X" shape.

3. Engage your core muscles by tilting your pelvis slightly forward and drawing your ribcage gently towards your hip bones. This supports stability and proper alignment.

4. Step your feet apart slightly to create tension in the loop band. Keep your feet parallel to each other.

5. Take a step sideways to your right with your right foot, maintaining band tension. Keep your legs straight and the band taut.

6. Follow with your left foot, stepping to the right to complete the lateral movement.

7. Continue the sideways pattern, maintaining band tension.

8. Continue stepping sideways in the "X" pattern, emphasizing tension on the band. Focus on engaging the outer hip muscles and maintaining proper form.

9. Perform the desired number of steps to each side, alternating between right and left.

Front Plank Body Saw

The Front Plank Body Saw is a challenging core exercise that engages the entire core, including the abdominals and lower back muscles. This exercise involves a dynamic movement within the plank position to enhance core strength and stability.

Coaching Tips:

1. Begin in a forearm plank position, with your elbows directly beneath your shoulders and your body in a straight line from head to heels.

2. Engage your core muscles by tilting your pelvis slightly forward and drawing your ribcage gently towards your hip bones. Ensure your core is engaged throughout the exercise to stabilize your body.

3. Gently shift your body weight forward, allowing your upper arms to move slightly forward.

4. Maintain a straight line from your head to your heels as you move.

5. Slowly reverse the movement by shifting your body weight back. Maintain core engagement and a stable plank position.

6. Continue the subtle back-and-forth movement, ensuring controlled motions. Focus on maintaining stability and avoiding excessive hip movement.

7. Perform the desired number of repetitions, keeping the core engaged throughout.

Woodchoppers with Band

Woodchoppers with a Resistance Band is a dynamic exercise that engages the core, obliques, and upper body muscles. This exercise simulates the motion of chopping wood from an overhead position to a downward direction.

Coaching Tips:

1. Attach a resistance band to a sturdy anchor point above shoulder height.

2. Stand facing the anchor point, holding the band's handle with both hands. Position your feet shoulder-width apart.

3. Engage your core muscles by tilting your pelvis slightly forward and drawing your ribcage gently towards your hip bones. This provides stability and supports your form.

4. Hold the band handle with both hands above one shoulder, arms slightly bent, and band tension.

5. Begin by pulling the band diagonally downward across your body, mimicking a woodchopping motion. Extend your arms and rotate your torso as you pull the band down.

6. Maintain control over the band's tension as you lower your arms and twist your torso. Use your core strength to power the movement.

7. Slowly reverse the motion, raising the band diagonally upward across your body. Maintain tension in the band and controlled movement.

8. Perform the desired number of repetitions on one side before switching to the other.

Getting Started: Your Commitment to You

The Glute Gains on the Go program is more than just a fitness routine; it's a commitment to your health and well-being. It's a reminder that even in the midst of your busy life, you deserve to prioritize yourself.

Consistency is key, but it doesn't have to be overwhelming. Set realistic goals and create a schedule that works for you.

Embrace the power of efficient workouts tailored to your needs and watch as your body responds with increased vitality, confidence, and strength. Your journey to a stronger, healthier you begins now.

Ready to make those glute gains on the go? Let's get started!

Please leave your comments and questions! I'll be happy to answer them!

In Health and Strength,

Yelena Noonan 💕