Day 4 and you’re almost through the week! By now, you should be feeling the burn, but don’t slack off just yet.. Today workout is all about glutes. So, grab your Ultimate Sandbag and Gymboss interval timer (set it to 8 rounds of 20 seconds work and 10 seconds rest). You’ll go through the list of exercises below twice for a total of a 4 minute workout.

Exercises

• Deadlift
• Squat
• Front/back lunge (left side)
• Front/back lunge (right side)

Exercise Descriptions

Deadlift

Stand up straight, feet hip width apart, holding your sandbag in front of you resting in your thighs. Bending at the hip, bend forward being sure to keep your back straight. Lower the sandbag toward the floor until your upper body is parallel to the floor, then concentrate on using your glues to straighten your body back to the upright position.

Complete as many as you can in the 20 seconds.

Squat

You can do this exercise with your sandbag (on your shoulder, or bear-hold in front of you), or with body weight only. Standing up straight with your feet hip distance apart, bend at the hips, then at the knees keeping your torso upright. Get your bum as close to the ground as you can before returning to the starting position. Be sure to keep your back straight.

Complete as many as you can in the 20 seconds.

Front/back lunge (left side)

You can do this exercise with your sandbag (on your shoulder, or resting on your forearms in front of you), or with body weight only. Standing up straight with your feet hip distance apart, step forward with your left foot into a lunge position. Make sure your left keen doesn’t go past your toes, and lower your right knee to the floor. Return to the starting position then step your left leg backwards into a lunge position this time keeping your right knee from going past your toes.

Complete as many as you can in the 20 seconds.

Front/back lunge (right side)

Same as above, except you will step forward and back with your right leg.

Make sure to push as hard and as fast as you can to make the most of your 4 short minutes

Photo by: Butz.2013 is licensed under CC BY 2.0

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Pamela Bruesehoff

Hi! I'm Pamela and I run Gym Free Fitness. Your one stop for real information. No bro science and no faux science. Just real healthy information.

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