Trainer of the Month Club

Cardio and Strength Training Collide in This Peachy 15-Minute Glute Workout

Kells McPhillips

Kells McPhillipsAugust 3, 2020

Each month, a new trainer takes us through four of the most grueling workouts they have in their back pocket. Follow along weekly for new ways to sweat it out with us. See All

If you thrive on the feeling of ticking off the items on a to-do list, your workout love language is most likely supersets (two strength exercises performed back to back with no rest in between). Why? Supersets let you treat your daily dose of exercise like a game you can check, check, check your way through. And if you’ve never tried the workout style before, let trainer Billie Robyn‘s bodyweight glute workout be your initiation.

On this month’s installment of Trainer of the Month Club, Robyn’s bringing you four express workouts that all earn you a pool of sweat in 25 minutes or less. First up is her 15-minute glutes and leg workout which combines high-intensity interval training (HIIT) with bodyweight strength training for a session that’s good for both your cardiovascular health and your muscles. All you need to get started is a mat—let’s go!

Keep scrolling for your 15-minute bodyweight glute workout

Superset 1 (repeat two times)

Squats: Begin with your feet hips-width distance apart and your hands clasped in front of your chest. Bend your knees and sit back into a squat. Restraighten your legs and squeeze your glutes together as you extend your arms out to the side. Continue for 30 seconds.

Squat jumps: Repeat the same movement pattern of a normal squat—with one exception. Once you sit back, push into your heels to spring up and jump into the air before you land back into your squat once more. You’ve got 30 seconds of these babies.

Drop into a 30-second squat, repeat the entire superset once more (squat hold included), then move onto superset 2. 

Superset 2 (repeat two times)

Alternating reverse lunges: Stand at the front of your mat and clasp your hands at your chest. Step your right foot back into a lunge, doing your best to keep your core engage and your pelvis tucked under. Bring your right foot forward to meet your left and complete the move on the left side. Keep alternating until 30 seconds is up.

Jumping lunges: Repeat the same movement as your alternating reverse lunges—again, with one exception. Instead of stepping forward and backward, alternate sides by jumping into the air. Repeat for 30 seconds.

Drop into a 30-second squat, repeat the entire superset once more (squat hold included), then move onto superset 3. 

Superset 3 (repeat two times)

Speed skaters: Turn to face the long side of your mat and stand at the very top with your right foot closest to the outside of the mat. Jump your left foot all the way out to the left of your mat and curtsey your right foot behind you so that your knee hovers just above the ground. Jump your right foot to the right and curtsey your left foot behind you this time. Keep alternating for 30 seconds.

Alternating curtsy lunge: Come to the center of your mat and just skip the jump from the last move. Pour your weight into your left foot and curtsey your right foot back so that your knee is just shy of the ground. Switch sides and keep going until 30 seconds runs out.

Drop into a 30-second squat, repeat the entire superset once more (squat hold included), then move onto superset 

Superset 4 (repeat two times)

Single leg glute raises: Finally! You get to lie down. Come onto your back and bend your knees so your fingers can just brush your heels. Lift your right leg straight up to the sky and press your pelvis upward. Return back to the ground. Keep going on your right side for a full 30 seconds (you’ll hit the left side in your second set.)

Glute Bridges: Place your right foot next to your left (about hips-width distance apart) and press your belly button up toward the sky. Squeeze your glutes together, then come back down onto your back.

Drop into a 30-second squat and repeat the entire superset once more (squat hold included). Then start your cool down. 

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