No Gear, No Excuses — Glutes Anywhere
Day 3: Bodyweight Burn
No gym? No problem. Day 3 focuses on bodyweight glute exercises you can do anywhere, anytime.
These movements sculpt, tone, and lift — using nothing but your body, your mat, and your determination. It’s proof that the best equipment is your commitment.
Goal: Sculpt and tone without equipment — perfect for home or travel days.
Warm-Up (5 min)
- March in place — 1 min
- Hip swings — 10 per leg
- Jumping jacks — 30 sec
Main Workout (Foam Mat)
- Bulgarian split squats — 3 x 12 per side
- Glute bridge pulses — 3 x 20
- Curtsy lunges — 3 x 10 per side
Cool Down & Recovery (Hard Foam Roller)
- Roll IT band gently — 30 sec per side
- Figure 4 stretch — 30 sec per side
