Lifting At Home Glute Workout

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June 15, 2020

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If you haven’t already joined the SWEAT Challenge, there is still time!

There are six weeks of exclusive LIFTING at Home workouts in the SWEAT Challenge — created especially for women who want to do a strength training program.

If you haven’t signed up yet, you can still join the SWEAT Challenge up until June 28.

Express workouts can be really effective

You can join the SWEAT Challenge through the SWEAT app. Once you become a member of SWEAT, a banner will appear in the app that lets you sign up to my LIFTING at Home workouts for the SWEAT Challenge. You’ll need to make sure you have updated to the latest version of SWEAT from the App Store or Google Play to see this banner.

My LIFTING at Home Challenge program requires some home gym equipment — you will need dumbbells, a kettlebell, a resistance band, a bench or chair, and a fitness or yoga mat. 

Choose the “Starting Out” stream if you are new to this training style, or “Challenge Me” if you’ve been doing strength training for a while and want to maintain muscle mass.

No matter which option you choose, your weekly workout program will include: 

  • Resistance workouts x 3 

  • Weekly Express workouts x 2 (Optional)

  • Low-intensity cardio x 2

  • Recovery x 2 (including one rest day)

The Express workouts only take 15-20 minutes, and focus on glutes or abs. And just because you’re doing a quick session doesn’t mean you’re not getting an effective workout — they are still intense enough to work muscle groups, even in a short space of time. 

Try my Express glute workout today

The Express workout below focuses on glutes and has a superset as well as a circuit. 

You’ll need a dumbbell and resistance band, and don’t forget to follow your pre-workout routine, and warm up.

Get ready to work your glutes!


2 Exercises / 4 Laps

Reverse Lunge



4 Exercises / 3 Laps

Glute Kickback


Work out anywhere, anytime with Sweat

Ready for your first workout?

Smash new goals with my LIFTING at Home program in the SWEAT Challenge

Don’t let myths about women lifting determine how you train.

Try my LIFTING at Home Challenge program to really put yourself to the test — and don’t underestimate yourself. Set yourself some goals and then do everything in your power to achieve them.

No matter where you are in your health and fitness journey, you are more capable than you think!

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A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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