What is Kelseys 4 Week Strong Glutes Challenge?
Kelsey has created this four week Strong Glutes Challenge with strength-based exercises to help you strengthen and shape your lower body, at home or at the gym!
You’ll finish each session feeling stronger, more powerful and more confident — mentally and physically!
What is involved in Kelsey’s 4-week Strong Glutes challenge?
You will be provided with the following goals for each week:
- 3 x Resistance sessions (4 provided)
- 2 x Cardio sessions (3 provided)
- 1x Recovery sessions (including 1 x Rest day)
What Equipment do I need to complete Kelsey’s 4-week Glute Challenge?
- Resistance Band
If you don't have a recommended piece of equipment, you can substitute the item using the ‘exercise substitution’ feature available in the Sweat app.
How do the workouts work?
Glutes & Hamstrings, Glutes & Quads, Upper Body (30-35 minutes)
The above workouts begin with an Activation circuit. Activation contains 2 exercises that you complete as many times as you can within 4 minutes. At the end of the 4 minutes, you will have a 1-minute rest before moving onto the Supersets. There are 3 supersets in each workout that contain 2 exercises. You will complete three laps of each superset, with a 30-40 second rest between laps. Between supersets, you will receive a 1-minute rest. Each workout finishes with two burnouts. Complete each burnout for 60 seconds, taking a 30-second rest between exercises.
Express Glutes & Abs (15 minutes)
This workout incorporates two trisets, one focusing on glutes and the other focusing on abs. In each Triset, you will perform 3 time-based exercises for 3 laps, taking a 20-second rest each lap. You will receive a 40-second rest between each tri-set.
You will receive a choice from two different Warm-Up types that have been designed to help increase your heart rate and mobility, as well as prepare your body for the workout. These include:
- Cardio: low-intensity cardio, such as walking, jogging, cycling etc.
- Cardio & Movement: a combination of low-intensity cardio, dynamic stretches, and movements that help better prepare you for your workout.
You will find a brief description of each of the above to help you choose the best warm-up for the style of workout you’re about to complete! You can change your Warm-Up preference at the beginning of each workout.
At the end of each workout, a cooldown is provided. The cooldowns are just as important to help promote recovery, prevent injury, improve flexibility and promote even blood flow throughout your body!
Kelsey’s new glute-focused workouts are a great way to incorporate variety into your routine helping you to stay engaged, challenged and confident as you build strength, endurance and muscle. You’ll finish each session feeling stronger, more powerful and more confident - mentally and physically!
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