Glutes & Abs Circuits
Abs Routines – 2-4 sessions per week
Option 1
3 sets of 15 reps in a circuit fashion.
1: Weighted Crunches
2: Hanging Leg Raise
3: Deadbugs
4: Weighted Side Bends
5: Russian Twists
Option 2
3 sets of 12-15 reps straight sets
1: Decline Bench Crunches
2: Bench Knee Tucks
3: Russian Twists
4: Abs Rollouts
Option 3
4 sets of 10 reps straight sets
1: Weighted Decline Bench Crunches
2: Cable Crunches
3: Weighted Russian Twists
4: Abs Rollouts
5: High Plank (60 seconds)
Option 4
4 sets of 20 reps in a circuit fashion
1: Situps
2: Low Plank (60 seconds)
3: Bicycle
4: Side Plank (60 seconds each side)
5: Lying Leg Lifts
6: High Plank (60 seconds)
Glute Circuits – Up to 5 sessions per week
Low resistance allows for frequent training. Can be attached to any workout or performed any time of the day.
Option 1 – Body Weight Based
3-4 sets total in a circuit fashion.
1: Single Leg Hip Thrust (10 per leg)
2: Box/Bench Stepups (10 per leg)
3: Glute Bridges (15 reps)
4: Bent Knee Reverse Hypers (15 reps)
5: Frog Pumps (20 reps)
Option 2 – Resistance Band Based
3-4 sets total in a circuit fashion.
1: Banded Hip Bridge (15 reps)
2: Banded Clam Shell (15 reps per side)
3: Banded At Knee Side Step (15 steps each way)
4: Banded At Ankle Side Step (15 steps each way)
5: Banded At Knee Deep Squat (15 reps)
Conditioning Circuits – Limit to 3 sessions per week
30 seconds rest between intervals.
Option 1 – Medicine Ball Based
3 sets of 30 seconds per exercise in a circuit fashion.
1: Overhead MB Wall Pass
2: Perpendicular MB Wall Throw
3: MB Chest Pass
4: MB Rotational Slam
5: MB Push Ups (10 reps)
Option 2 – Dumbbell Based
3 sets of 8 reps in a circuit fashion.
1: DB Goblet Squat
2: DB Reverse Lunge
3: DB Push Press
4: DB Single Leg RDL
5: DB Renegade Row
Option 3 – Body Weight Based
4 sets of 10 reps in a circuit fashion.
1: Push Ups
2: Burpees
3: Walking Lunges (10 per leg)
4: Lateral Box Blasts/Jumps
5: High/Low Plank Switches
Option 4 – Combination
3 sets of 30 seconds in a circuit fashion.
1: Battle Ropes
2: Cable/Banded Curls
3: Lateral Box Blasts/Jumps
4: MB Slams
5: Straight Leg Situps