Kelsey Program StrongGlutesChallenge ProgramHero HighRes_hero

Intermediate • Strength • 4-Week Program

Strong Glutes Challenge

Build, shape and strengthen your lower body at home or the gym with Kelsey Wells’ Strong Glutes Challenge. The program includes targeted workouts that utilise different training techniques to help strengthen the muscles in your glutes, while simultaneously engaging your core. Optional upper-body workouts are also available for a well-rounded, full-body program to improve your overall strength and stability.

Kelsey TrainerProfile
Kelsey Wells

I’m Kelsey Wells, creator of the PWR programs and Redefine Fitness. I’ve been a certified personal trainer since 2016, am also certified in pre and postnatal fitness, and I want all women to feel self-acceptance and empowerment with my strength training programs.

  • Designed for intermediate fitness levels

  • 4-week challenge

  • 4 workouts each week

  • 15-35 minute workouts

  • Focus on glute and lower-body strength

Program Overview

Kelsey’s Strong Glutes Challenge is for anyone with an intermediate level of fitness who wants to develop strength in their glutes and lower body. This four-week challenge includes minimal-equipment workouts you can do at home or the gym in 35 minutes or less.  

Each week, you have four workouts that contain supersets and trisets to build and strengthen your muscles using free weights or just your bodyweight. 

Your four weekly workouts include:

  • Glutes & Hamstrings

  • Glutes & Quads

  • Express Glutes & Abs

  • Upper Body (Optional)

The Upper Body session is optional for the whole program and follows the same structure as the lower body workouts, while the Express workout includes circuits designed to get your heart rate up in 15 minutes using just a resistance band.

Each week, there are also two LISS (low-intensity steady state) cardio sessions, an optional HIIT cardio session, a recovery session and a rest day.


What you’ll need

You can complete this program anywhere you have enough space to move and with access to a few pieces of equipment. If you don’t have access to dumbbells or a barbell, you can use Sweat’s exercise substitutions feature, or use household items of similar weight instead, like bottles of water.



Bench/Bench Alternative

Bench/Bench Alternative

This is the desc for dumbells


Resistance Band

Short Resistance Band

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