With the J20 workout concept you will be able to complete my Glute workout in just 20 Minutes!
Bear Plank Leg Lifts:
How to do it: Begin in a plank position with your shoulders stacked above your wrists. Bend both knees slightly as bend your left knee to 90 degrees. With a flexed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can. Pause, then bring your left knee back to meet your right knee. Repeat for 45 to 60 seconds before switching sides. 20x with 4sets.
Sumo Squat to Calf Raise:
How to do it: Begin with your feet about twice hip-width apart, toes pointed slightly outward. Keeping your knees above your ankles and abs drawn in tight, push your knees back as far as you can and lower your hips toward the floor until your thighs are parallel with the ground. Raise both heels off the ground slowly and with control. Pause, then slowly lower your heels. That’s one rep. 20x with 4sets
Squat to Sumo:
How to do it: Begin with your feet about hip-width apart and your toes pointing forward. Keeping your knees directly above your ankles, sit back into a squat. Press into your heels and pulse in this position as you turn both feet out about 45 degrees, then back to the starting position. 20x with 4Sets
How to do it: Stand with your feet shoulder-width apart and your hands on your hips. Keeping your hips square, cross your right leg behind you and step backward as you lower your right knee toward the floor. Your left knee should remain directly above your left ankle. Pause, then press into your left heel as you stand and extend your right leg into a side kick. Repeat for 45 to 60 seconds before you switch legs. 20x with 4sets.
Single-Leg Glute Bridge:
How to do it: Lie on your back with your knees bent and your feet flat on the floor near your butt and hip-width apart. Keeping your knees in line, extend one leg. On your exhale, squeeze your glutes and push your hips up toward the ceiling as high as you can go. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground. 20x with 4sets
Switch legs and repeat.
This move is a modified bridge and targets the glutes.
How to do it: Lie on your back with knees bent and facing up. Plant your heels into the floor and lift the toes toward the shins. Raise the buttocks off the ground until your back forms a straight line from the knees to the shoulders. Hold for 1 second before lowering down.
I recommend doing each of these exercise for 10-15 reps in rapid sequence, resting only when necessary. At the end of one full rotation, rest 2 minutes and begin again – working out for at least 20 minutes.
How to do it: Stand with your feet shoulder-width apart.
Start by doing a regular squat, then engage your core and jump up explosively.
When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
20x with 4sets
How to do it: Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.
Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side. This completes two reps. 20x with 4sets
Increase the difficulty of the move by holding dumbbells — five to eight pounders — by your sides.