GLUTIUS WEEKIUS 30 DAY PROGRAM (WEEK 1)

All week we've gone through the best glute exercises in existence and today we put them all together to tear it up for the next 30 days but before you start the program I want you to do a little something.

I want you to take some photo's of your self either in a bikini bottom, skirt or pair of jeans - whatever you choose.

Just make it a clothing item you really want to "pop" in come this time this month.

Take a back and (each) side photo and store them away because in 30 days you'll take the exact same photo's with the exact same clothing on to compare.

Also before the program I encourage you to head to Big W, Rebel etc (I found the K-Mart one's to be the best personally) and get yourself some resistance exercise bands but if you can't do that for some reason then you'll need to drop the side step and monster walk exercises and then add 10 reps onto the prescribed reps in the program the other exercises.

You can simply do the bodyweight versions of the glute bridges and hip thrusts too with the lack of resistance being interchanged for extra volume - no biggie.

Here's the exercise list again:

Band Side Step (continuous reps)

Band Monster Walk (continuous reps)

Glute Bridge (2sec Hold at the top of each rep)

Band Hip Thrust (2sec hold at the to of each rep)

Deficit Reverse Lunge

Walking Lunge

Curtsey Lunge

I won't put the number of sets in but rather a rep total for you to complete so if it says 50 reps then it's 50 total reps in as many sets needed to reach it.

Just remember that you don't start counting reps until you feel the burn in the glutes and if at any point the burn moves from the glutes to another area then stop the set, rest for 20 - 30secs, re-start the exercise and again wait for the burn to creep in before continuing your rep count.

Got it?

Let's roll!

Here's week 1 of the program and each Friday I'll put up the following weeks training.

If you have any questions then let me know and feel free to get your friends in on this.