TODAY'S
WORKOUT

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Glute Groove Quest

Tue, 4 August 2026

Duration

32 minutes

Focus

Legs and glutes with light cardio flow and trunk control

Equipment

Kettlebell, with dumbbell and bodyweight options, plus mat if needed

Equipment
⚡

Warm-Up

Duration: 8 minutes.

Instructions: Complete 2 rounds at a smooth pace. Use only the approved warm-up moves and prepare for squats, lunges and hip work.

1
Inchworm to high plank - 5 reps
2
Squat to calf raise - 10 reps
3
High plank to downward dog - 6 reps
4
March in place - 30 seconds
💥

Main Block A

Format: Ladder.

Time Cap: 8 minutes.

Instructions: Descending ladder - 15-12-9-6 reps for each exercise. Move through all 3 exercises each round. Choose a load that leaves 2-3 clean reps in reserve.

1
Sumo squat - 15-12-9-6 reps
2
Reverse lunge - 15-12-9-6 reps total
3
Bird dog to elbow-knee tuck - 15-12-9-6 reps total
💥

Main Block B

Format: Tabata.

Time Cap: 10 minutes.

Instructions: Complete 2 Tabata rounds per exercise before moving to the next one. Each Tabata round is 20 seconds work and 10 seconds rest for 8 rounds. Work with control and keep every rep crisp.

1
Lateral lunge - 20 seconds work / 10 seconds rest x 8
2
Hip thrust - 20 seconds work / 10 seconds rest x 8
3
Squat jump with overhead reach - 20 seconds work / 10 seconds rest x 8
4
Fire hydrant - 20 seconds work / 10 seconds rest x 8
🔥

Beginner Level

Use 12-9-6 in Main Block A, and in Main Block B perform just 4 rounds per exercise instead of 8. In the EMOM, use lower reps and rest early if needed. Keep effort around 5-6/10 and aim to finish every section with tidy form and steady breathing.

🔓

Intermediate / Advanced Options

Option 1: In Main Block A, keep the 15-12-9-6 ladder and use a slightly heavier load while staying smooth and controlled.

Option 2: In Main Block B, keep the same Tabata timing but increase range and control on every rep, especially in the lateral lunge and hip thrust.

Option 3: In the EMOM, add 1-2 reps to each minute only if you still finish with at least 10 seconds rest.

🚀

Finisher

Format: EMOM.

Instructions: 6-minute EMOM. Rotate through the 3 exercises for 2 rounds total. Start a new exercise at the top of each minute and finish the reps in about 40 seconds.

1
Triceps extension - 10 reps
2
Donkey kick - 12 reps per side
3
Side-lying leg raise - 14 reps per side
🧘

Cool-Down

Duration: 8 minutes.

Instructions: Slow your breathing, relax your shoulders and let each stretch settle before switching sides.

1
90/90 hip switches - 60 seconds
2
Supine hamstring stretch - 45 seconds per side
3
Half-kneeling hip flexor stretch with overhead reach - 45 seconds per side
4
Doorway Chest Stretch - 45 seconds per side
5
Reverse plank - 30 seconds
🔥

Focus and Benefits

This session builds leg and glute endurance with a playful mix of strength, pulse and control. The ladder lets you start strong, the Tabata block adds a lively burn, and the EMOM finish keeps the final push simple and motivating. It fits well as a fun Tuesday session that supports lower-body strength without heavy grinding.

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