Your Personal Fitness Journey
Your Personal Fitness Journey
Your Personal Fitness Journey
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This program focuses on building your glutes, hips, and core strength with 3 gym sessions and active recovery walks.
Active recovery - Light stretching or yoga
45-60 min brisk walk outdoors
30-45 min walk + 10 min bodyweight glute activation
60 min nature walk or light activity
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Tap on any exercise to learn proper form and technique.
Target: Glutes (primary), Hamstrings
Equipment: Barbell, Bench
Sets/Reps: 4 sets x 10-12 reps
Tips: Keep your chin tucked, don't hyperextend your lower back, focus on the squeeze at the top.
Target: Hamstrings, Glutes, Lower Back
Equipment: Barbell or Dumbbells
Sets/Reps: 3 sets x 10-12 reps
Tips: Think "hips back" not "bend forward". Keep shoulders back and core tight.
Target: Glutes, Quads, Single-leg stability
Equipment: Bench, Dumbbells (optional)
Sets/Reps: 3 sets x 10 reps each leg
Tips: Lean slightly forward to target glutes more. Keep core engaged.
Target: Glutes (isolation)
Equipment: Cable machine, Ankle strap
Sets/Reps: 3 sets x 15 reps each leg
Tips: Focus on squeezing at the top, not swinging the leg.
Target: Glutes, Inner Thighs, Hamstrings
Equipment: Barbell or Dumbbell
Sets/Reps: 4 sets x 8-10 reps
Tips: Push knees out over toes, don't let them cave in.
Target: Outer Glutes (Gluteus Medius), Hip Width
Equipment: Hip Abductor Machine
Sets/Reps: 3 sets x 15-20 reps
Tips: Lean slightly forward to better target the glutes.
Target: Glutes, Hamstrings
Equipment: Cable machine, Rope attachment
Sets/Reps: 3 sets x 12-15 reps
Tips: This is a hip hinge, not a squat. Focus on glute squeeze.
Target: Glutes
Equipment: Mat, Optional: Dumbbell or plate
Sets/Reps: 3 sets x 15 reps
Tips: Don't push from toes. Really focus on the glute squeeze.
Target: Glutes, Quads, Balance
Equipment: Dumbbells (optional)
Sets/Reps: 3 sets x 12 steps each leg
Tips: Take longer steps to target glutes more. Keep torso upright.
Target: Glutes, Quads, Core
Equipment: Dumbbell or Kettlebell
Sets/Reps: 3 sets x 12 reps
Tips: Use elbows to push knees out at bottom of squat.
Target: Glutes, Inner Thighs, Quads
Equipment: Leg Press Machine
Sets/Reps: 4 sets x 12 reps
Tips: High and wide foot placement = more glute activation.
Target: Outer Glutes, Hip Width
Equipment: Mat, Optional: Ankle weight
Sets/Reps: 3 sets x 20 reps each side
Tips: Keep hips stacked, don't roll backward. Slow and controlled.
Target: Core (all abdominal muscles)
Equipment: Mat
Sets/Reps: 3 sets x 30-60 seconds
Tips: Quality over time. Stop if hips drop.
Target: Deep Core, Stability
Equipment: Mat
Sets/Reps: 3 sets x 10 reps each side
Tips: If back arches, don't extend limbs as far.
Target: Obliques, Rectus Abdominis
Equipment: Mat
Sets/Reps: 3 sets x 15 reps each side
Tips: Slow and controlled, don't pull on neck.
Target: Lower Abs
Equipment: Pull-up bar or Captain's chair
Sets/Reps: 3 sets x 10-12 reps
Tips: Start with bent knees if straight is too hard.
Target: Obliques, Rotational Core
Equipment: Mat, Optional: Weight
Sets/Reps: 3 sets x 15 reps each side
Tips: Rotate from core, not just arms. Control the movement.
Target: Core, Cardio
Equipment: Mat
Sets/Reps: 3 sets x 30 seconds
Tips: Speed is less important than form. Don't let hips bounce.