[Music] what’s up has fit tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a five-minute butt workout this routine can be performed on its own or in combination with any of our other routines there is absolutely no equipment that’s required for today’s workout but if you want to up the resistance feel free to grab a couple of dumbbells you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s burn them out [Music] [Music] alright let’s get started with some sumo deadlift pulses now dumbbells are optional for this one we’re gonna set up with our feet a little bit wider than shoulder width apart weight goes back in your hips going all the way down and we’re just gonna pulse right here and it’s just enough with your body weight so if you feel at any point that the dumbbells are too much you can drop them again throughout the course of this routine we’re gonna going to encourage you to make it your own if your back straight those knees out get that weight in your heels trying to take that weight off of your quads and put it all in your backside that’s right gonna burn up that backside so go to your happy place on this one remembering to breathe through the exercise that’s it stay focused on what motivates you what brought you here today even though it’s five minutes we’re gonna go hard and fast almost there keep pulsing keep pulsing weight in your heels if you need to take a minute feel free to do so four five four three two one zero alright moving to the floor I’m gonna keep my 1 dumbbell and I’m going again dumbbell free so we’re gonna move into a frog pump you’re gonna put your feet together feet are nice and close to your heels I’m gonna place this one dumbbell on my waist and now we’re pressing off those feet squeezing your glutes up at the top frog pumps are great because they really just take your hamstrings out of it and just focus and isolate those glutes forcing those glutes to do the work every single repetition and get a good contraction with those glutes with your back side keep your feet together and trying to keep those feet nice and close to your body will also help you isolate those glutes you decide if you want to use weight or not totally optional just keep moving that’s right again hard and fast for this five minutes today we’re not counting any reps just getting in as many reps in as you can you decide what pace you feel comfortable moving for three two-one-zero all right hand weights to the side if you’re using them just body weight from this next we’re gonna move to our side we’re either going to do a clam raise or just a clam starting from a side plank position I’m gonna come up as I open my legs up and I’m doing the traditional clam race now it’s always a good idea to if you want to put your hand up here on your hip because you definitely want to avoid any hip rotation backwards forcing those glutes to do the work that’s right coming up off that knee and I’m squeezing my glutes Claudia’s just stand down still getting a good glute burn on this one and three two one from this same position transitioning into a side leg raise oh now I’m gonna be in a side plank position as I’m doing this one and I’m staying down here on the ground as you see you decide which one’s right for you we’re gonna get this side and then we’re gonna switch over and hit the opposite side and if you’re doing my variation not uncommon for that leg on the bottom to be feeling more burnt than the one doing the work totally switching sides and five four three two one same move opposite side going into those skeeter your clam raises or just your clams set up and let’s go on we’re squeezing in as much work as possible in this 5 minute workout today good every time contracting those glutes exhaling on the hardest part of the movement so that’s gonna be on the raise up what are you doing my version or coach Kozak’s variation is it concentrate on that breathing and just keep moving fighting through that booty burn that burns how I know it’s working not gonna not gonna have any change without being challenged and that’s what we’re doing right here let’s transition into that side raise and three two one you again you decide if you want to be up in the side plank position or if you want to be down on your arm either way just keep moving here very good very good how many can you get pushing yourself because nobody else can or will do it for you oh it feels good who I’m burning it feels so good last ten seconds and five four three two one zero all right one more onto our backs we’re gonna bring those feet nice and close to you or perform a hip up abduction come up onto those balls of the feet now we’re gonna raise your hips up off the floor and open our legs at the same time performing a hip abduction squeeze those glutes up at the top come up onto the balls of your feet all the way up and at the top give them a good squeeze so your feet should be side by side close to one another almost touching and then your heels back by your butt that’s it keeping those heels nice and close to your butt they start to drift off and all of a sudden your quads start taking over we really just want to isolate those booty gains back there that’s it we’re gonna hunt those booty gains not much left everybody I’m getting hard and fast here in this 5 minute workout let’s go almost there almost there let’s hit last 15 seconds on this whoo I’m well can you get how many can you get grinding through think about how good you’re gonna feel when this is all done and 5 4 3 2 1 0 that’s it my glutes are on fire must be working nicely Claudia great work to you guys out there thank you so much for working out with us today we’d ask that you please help support our mission of keeping these great workouts free you can do so by downloading our free app it’s available for both Android and iOS you can also stop by our store pick up some has fit gear or our diet guide eating for life and please don’t forget to give this video a big thumbs up and hit that red subscribe button so you never miss another brand new workout from Hospit again thank you so much for working out with us today it’s been our privilege I’m coach Kozak I’m Claudia and we will see you at your next workout

what’s up has fit tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a glutes workout to strengthen build and lift that back side this routine requires a pair of dumbbells and the weight that you choose will be completely dependent on your fitness level you will also want to have either a bench chair or even your couch nearby for a couple of the exercises you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s get started [Music] all right let’s get our bodies warmed up as well as our posterior chain make sure those glutes are firing we’re starting with a posterior swing for our warm-up feeder little wider than shoulder-width apart slight bend in those knees now we’re gonna swing your hands through your legs keeping your back straight hips go back hips come forward squeeze your gluts up at the top so on every repetition we’re pushing those hips back to the wall behind us if your back straight head in line with your spine and then squeeze those gluts up at the top this one’s gonna warm up your hamstrings glutes and lower back as well as helping to increase your overall body temperature and getting your heart rate up a little bit at the same time so again this is a hinge movement you don’t want to turn this into a squat yep so it’s hips back hips forward and repeat now we’re not going to count any repetitions here in the warm-up I just want you to move at a warmup pace there will be plenty of time for work coming up making sure to breathe we’re inhaling on the way down and exhaling on the way up as we squeeze those glutes up at the top and every time we’re trying to push those hips back to that wall behind us feeling that stretch in our back side maintaining that slight bending our knees throughout doing this one for just five four three two one zero excellent all right we’re gonna move to the floor for the next one we’re doing a bird dog so we’re gonna get on all fours this is a great one to get those glutes firing and activated so from all fours let’s start by bringing your right hand to your left knee now at the same time I’m going to bring my right fist up and I’m gonna kick back with my left heel so not bringing that heel up but straight back now return hand down hand a knee and then again we’re pressing and pushing with that heel like we’re trying to kick a hole in the wall behind us we’re not lifting up but instead we’re kicking straight back squeezing those glutes as well as squeezing your upper back as you bring that straight arm up and every rap this one’s all about concentration making sure you’re activating the right muscles to your glutes hamstrings upper back muscles keeping your core tight shoulders nice and straight you don’t want to be rotating at all on this one same with your hips that’s it and again it’s not about trying to bring your heel to the ceiling but instead trying to kick a hole with that heel on the wall behind you we’re not literally but figuratively of course head stays in line with your spine nice and controlled here warming up those glutes as well as your lower back and hamstrings we’re going to switch sides in five four three two one zero excellent ok switching sides now well left hand to right knee and then raise that hand up and kick that right heel back straight again now we’re squeezing those glutes up at the top keep that hand in a nice fist and I’ll help you to engage those upper back muscles at the same time again loosening up and warming up that entire posterior chain on this one definitely feel it right at the top stand focused on keeping that core engaged as well as those shoulders and hips parallel to Cora excuse me parallel to the ground with no rotation nice deep breaths staying under control here yet not a race on this one just warming up good time here to think about what brought you here think about your goals think what what motivates you set the tone for this workout and five four three two one zero relax excellent alright warmups completely shake it loose ready to go I’m warm alright we’re not ready to go out there – we’re getting started with a superset so we’re gonna go back and forth between two exercises first one we’re gonna do is gonna be a sumo pause deadlift now I’m gonna be using dumbbells for this one I’m actually just going to be using my body weight for these pause sumos so you can decide which variation is right for you and throughout today’s routine we’re gonna encourage you to do so so for our sumo deadlifts we’re starting with our feet a little bit wider than shoulder-width we’re gonna point out on those toes our hands are gonna hang straight down and our first move is gonna be to break at the hips hips go back then breaking at your knees we’re gonna come down to our thighs are parallel to the ground pause and then stand back up we’re doing this 12 times let’s get it moving doing it together and three two one begin break at the hips bend the knees a good one 1000 at the bottom and stand back up I think it should a breathe we’re inhaling on the way down and then we’re exhaling on the way up and if you’ve never done this movement before it’s always nice or good to start with no weight just so that you can get familiar with the form and with the exercise itself that’s it making sure to keep your weight back in your heels your feet stay flat don’t allow yourself to like your weight come forward onto your toes keep your back straight head stays in line with your spine and at the bottom I really want you to put that weight in your hips and in your glutes make those glutes work there at the bottom and then drive off your heels through the center of your foot to stand back up making sure to breathe inhaling on the way down and then exhaling on the way up the hardest part of the move you say we’re doing 12 repetitions in total you only have two more keep those knees out don’t allow them to come in and that head stays in line with your spine last one pause and back it up excellent okay for the next move we’re both going to be using our dumbbells I’m gonna go a little bit lighter if you want to use the same weight feel free to do so moving into either a dumbbell stiff leg deadlift or a dumbbell RDL and an RDL is just coming just below the knees and right back up and I’m gonna come all the way down so our feet are shoulder width apart slight bend in those knees we’re gonna let those hips go back first keeping a slight bend in the knees throughout head stays in line with their spine I’m gonna come all the way down I’m just below the knees and then standing back up squeezing glutes up at the top you decide based on your strength and flexibility which variation you feel most comfortable with twelve repetitions in total let’s do it weight back in the hips shoulders stay back nice full range of motion come back up and squeeze those glutes now it’s not a race on this one we do want to focus on time under tension nice controlled movements head stays in line with our spine so we don’t want you to be looking up at the screen as you’re doing this one but instead allow your head to come down and stay in line with the rest of your body try to keep those shoulders retracted and you are gonna feel that stretching your back side on this one give those glutes a nice squeeze up at the top notice how we start with the slight bend in our knees and then that knee angle doesn’t change the rally it’s all hinging in the hips we’re breathing in on the way down and exhaling on the way up three more almost there last two keep it going being on that backside start to work already last one that’s it and zero all right so that’s one of each we’re going back to those pause sumo deadlifts we have one more time around and if you didn’t use weight the first time and you feel like you could increase the difficulty a little bit feel free to do so yeah or the other way around if you lose weight you’re not feeling it this time you can do without however it works for you toes pointed out just a little bit wide stance and let’s begin weight back in those hips drop it down pause and back up that’s it again down pause back up every time sit back and wait and your glutes hold it squeeze them and then come back up that’s it excellent work your back straight and again we’re breathing in on the way down and then exhaling on the way up during that hardest part of the move you know just your weight as needed my claudia said if you’re not feeling the weight on this one and that’s fine come back repeat the workout and every time you’ll get just that much better at it focus on that breathing focus on staying under control focus on that time under tension you want to build muscle and strength can’t let momentum take over but instead we gotta let those muscles do the work focus on that time under tension two more last two right here and squeeze those boobs up with the time yep last one right here and twelve excellent huh you survived that’s it no more of those okay we’re moving back to either the stiff leg deadlift or the RDL again you decide how far you want to come down feet are shoulder-width apart moving right into it here twelve repetitions breaking at the hips and begin feel that stretch in the back side all the way down all the way up and squeeze them up at the top excellent breathing in on the way down and exhaling has you stand back up keep that back straight we don’t want your back around on this one back stays nice and straight as soon as you feel that back start to round that’s probably about as far as you want to go down don’t just keep going down after that point this is your halfway point right here six more every rap we’re pushing those hips back to the wall behind us starting with that slight bend in our knees and maintaining it throughout squeeze them up at the top good good good remember it’s not about how bad you want it it’s about how hard you’re willing to work for it that’s what you’re doing right here two more rep after rep putting in the work you got a heads for tribe here we go last one make it count and zero excellent alright let’s start our next superset as you can see we have our bench ready to go for this next one but you could also use a couch a chair and ottoman anything that you have available at your disposal we’re gonna get started with a Bulgarian split squat I’m gonna use dumbbells for this one and I’m going to be showing you the body weight variation again you decide which is appropriate for you reach gonna put one leg up on the bench and now I’m gonna put my front foot on the bench and Chloe’s gonna use her ball of the foot you decide which one you prefer there’s really no preference on our end okay so we’re gonna get that front foot out now far on this to make sure that we’re hitting those glutes we’re gonna drop that back knee straight down into that front legs at a 90 degree angle and then your standing back up you decide if you want to use dumbbells or not we’re gonna do eight repetitions on each side let’s get it going and begin breathing in on the way down breathing out on the way up keeping that front foot nice and flat dividing your weight evenly on that foot stand all the way up and again squeezing those glutes up at the top breathing in on the way down out on the way up for a total of eight repetitions keeping good posture two more on this leg ya know gonna do the other side one more right here excellent okay switch it up opposite side now try to get that opposite foot the same distance so you’re equal on both sides and three two one begin straight down keeping your balance as well and if you’re having trouble keeping your balance find a focal point for your eyes something to look at you can keep your eyes on it’ll help you stay balanced and nice and controlled on this one halfway not a race all about that time under tension yes it’d be easier to just fly through them but we’re all about effectiveness not ease excellent almost there last one and break alright so I’m gonna use one dumbbell for this next one shake the legs out and again I’m sticking with the body weight and so we’re gonna use our bench chair couch whatever you have we’re gonna do a hip thrust so we’re gonna set up with their upper back on the bench on the chair with our feet nice and close to our glutes so you’re basically just going to have your shoulder blades hinging and locking on your couch or your bench with your chin tucked forward we’re gonna drop your hips straight down and then bring those hips up driving off your heels squeezing your glutes up at the top and repeat notice I have but extra resistance have placed the dumbbell on my waist and if this is your first time doing it do it without any weight whatsoever we’re doing 12 repetitions let’s get it going and begin one two nice full range of motion under control on this one squeezing your glutes right at the top a lot of times it helps if you kind of bring your toes up kind of help you to emphasize those glutes if you’re feeling it in your quads make sure you’re driving off those heels and like Claudia said squeeze those glutes up at the top making sure to breathe halfway point inhaling on the way down exhaling on the way up getting a nice controlled squeeze up at the top keeping that chin tucked don’t let that head go back as you come up but instead keep your chin tucked head forward throughout the whole movie and you have two more we’re almost through it come on fighting through that burn or burning right there with you last one nice excellent okay so one down of each of those one more to go going to times through shake those legs out shake them shake them loose not wait add some weight whatever you have to do to get through this next set adjust as needed we’re moving right back into those Bulgarian split squat I think I’m actually gonna have my foot down and not flex so again it’s just a preference whatever feels most comfortable for you all right get that back foot up good posture drop that back knee straight down and begin good for a total of eight repetitions keep it balanced find a focal point for those eyes something to look at so you’re not wobbly don’t be moving your head all over the place even me just looking at the camera can throw off my balance on this one good nice full range of motion two more on this side don’t give a little half ones but all the way up all the way down last one [Music] excellent okay let’s burn shakin I’m loose let’s move right into it making sure you got that next foot equal distance good posture and let’s begin eight repetitions in total last eight of these this is a tough move but you are tougher learning to love that burn realizing you’re tougher than that burn you’re in control halfway point you got to make the mind run the body not the other way around that’s what you’re learning to do right here excellent squeeze those glutes up at the top last one almost there nice okay who burns so good alright let’s keep this pace up come on you’re no booty burnin moving into those hip thrusts I’m using my dumbbell setting it up on my waist okay and hinging your shoulder blades on your bench or your chair Jen is talking feet are nice and close to your glutes don’t have your feet too far in front of you Hulu and drop those hips and raise them yeah that’s one excellent last 12 right here make them count has fit try again keeping your gaze forward your chin tucked come on all the way up all the way down all the way up need a nice full range of motion on this one again 12 repetitions in total you got this come on let’s go halfway if you’re starting to feel your quads getting involved pull those toes up and drive off your heels it’ll make sure that those glutes are the ones doing the work excellent come on you got it nothing can stop you right here three more last three repetitions you got this don’t give up come on squeeze them up at the top breathing in on the way down that’s one out on the way up and 12 excellent alright next up we’re attacking those glutes with the triceps so that means we have three exercises two rounds of peace mat back-to-back on the floor we go getting started with a couple of clam variations were lying down on our sides we’re gonna put our feet together knees together bent at a 90 degree angle and our feet are in line with our hips I’m gonna come up on my forearm and I’m actually gonna lie down now at the same time I’m gonna open my hips and bring my hips up off the ground squeezing my glutes and return and I’m actually just doing the clam side lying leg raise as you see here opening and closing you decide which variation is right for you 12 repetitions in total let’s get it moving either way we’re squeezing those glutes on every repetition getting a full range of motion opening the legs all the way up and then closing them in between I like to leave my hand on my hips here just to ensure that I’m not rotating my hips back that’s a no-no you want to keep your hips nice and in a straight line making sure to breathe inhaling as a lace clothes exhaling as we’re opening them up and performing my if you are performing my variation coming up onto that opposite side inside leg and squeezing both glutes and one more full range of motion and swell good okay so from this same position now I’m gonna come up into a side plank wrap I’m on one knee my opposite leg is straight and I’m actually gonna stay here in this exact same position now we’re gonna perform a side lying leg grace you decide which variation is right for you leg all the way up all the way down for 12 reps let’s get it going and one full range of motion to throw up in this side plank variation that’s gonna hurt this base leg just as much if not more is the leg that’s moving that is on purpose and that’s your halfway point full range of motion all the way up all the way down fighting through that burn let’s go come on has four try it that’s ten two more we’re yeah right here 11 last one 12 good now I’m gonna get down to that same position that claudia is in and we’re both can perform the same move a pulse but we’re just gonna make small little moves here for 20 seconds leg stays straight we’ll pull them back on those toes keeping a knife-edge with the foot and it’s 20 seconds what a one to two-inch move here gonna be a burner ooh glutes are on fire that’s alright that’s how we know it’s working right through that burn fighting through it everyone let’s go come on what do you got what do you got four five four three two one zero all right so we’re flipping over now we look at the same sequence on the opposite leg all right so we’re getting started with those clams so again I’m gonna be forearm and again I’m down here knees are bent feet are together let’s get up going right into it here open them up close them and again I’m popping that hip up we have 12 repetitions the head in line with your spine nice defined moves here controlling both ends of the move that’s halfway good not flying through not using momentum also controlling the end of the mover you’re closing the legs not just the end were you lifting that 11 you have one more and 12 good okay now I’m coming up on to that forearm onto that side plank and right into the side leg raises for 12 repetitions pull those toes back make a knife-edge with the foot head stays in line with your spine full range of motion here that’s six come on let’s go burn them out burn them out that burn is how we know it’s working nine ten two more and last one twelve good okay I’m matching Claudia now on my side and 20 seconds of pulses let’s go in a burn come on but you’ve done it before remember you got to be tougher than that right it’s all on your head now it’s all in your head fly in through now I’ve been physical anymore it’s all mental you’re in charge gotta make the mind run the body not the other way around four five four three two one zero all right believe it or not that’s one time through that means we’re gonna do it one more time come on now has her job you guys let’s go no down time come on let’s go opposite side now how bad do you want those how they do you want that booty right here come on get it working up on my forearm feet are together and let’s go come on you got to work for it right here if you want what others don’t have you got to be willing to do what others aren’t willing to do that’s what we’re doing right here putting in the reps putting it in the work you got this come on fighting through and that’s nine rat by rat ten two more there it is 11 and last one okay I’m up on my forearm either way we’re doing our leg raises you decide if you want to be up or down but let’s do them together come on Oh whole range of motion we’re right there with you feeling every repetition you’re not alone has Fitz ride we understand if you want change to happen takes being challenged yeah that’s what you’re doing right here 10 11 last one ah excellent okay let’s move into those pulses come on that’s it 20 seconds begin short little pulses let’s go keep that leg up don’t quit don’t give up don’t hit that pause button there’s no quit in you let’s see her right here remember to breathe through this movement that’s your breath no do not hold your breath come on let’s see it prove to yourself how tough you are right here four five four three two one zero all right clipping over we’re almost through this try set I promise you come on let’s go keep it moving no downtime feed her together and open those legs up let’s do it one two full range of motion three good come on keep it up let’s go it’s all mental all mental halfway those who believe they can and those who believe they can’t are both right which one are you right here come on let’s make it count ten two more come on that’s it just two more just one more excellent all right okay here we go raises and begin full range of motion all the way up all the way down you got it your buns are telling you they don’t have any more left but they’re lying to you you gotta run the show come on eight nine ten two more eleven last one excellent okay we’re down for some pulses let’s get it going finish strong right here here we go and begin 20 seconds that’s it you got this you got this come on nothing can stop you come on right here push it through a pushing through it go to your happy place wherever the head is think about your goals think about how good you’re gonna feel when this workout is done and you push through it for five four three two one zero Oh excellent job all right we have one last superset remaining two exercises – that’s it two rounds of each of them getting started with that frog pump I’m gonna use a dip one dumbbell for this one and I’m gonna show you again the bodyweight version and you decide what’s right for you we’re lying down on our back with our knees open our feet are together we’re gonna tuck our chin in the same fashion that we did on those hip thrusts forward the upper arm is flat on the ground I’m gonna place this weight on my stomach my lower abs here now we’re gonna drive those feet into the ground squeeze our glutes up at the top and return the repeating that move for 30 seconds as many as you can get let’s get it moving begin breathe one frog pump right into the next keep those legs open driving off your feet and squeeze those glutes on every repetition you want to make sure that your heels are as close to your bum as you can get them making sure to breathe throughout do now hold your breath keep in mind like Claudia said keep those feet close to you if you need to readjust feel free to do so full range of motion all the way down and a clump all of the way just pump it out that’s it just pump it up let’s go last ten seconds how many can you give right here come on crank them out burn those glutes out four five four three two one zero excellent okay stand down on the floor for the next one we’re gonna move into an ISO hip up on this one you can decide whether or not you want to do one leg or two legs now we’re driving off the heels squeezing your glutes and we’re just gonna hold I’m gonna do one leg at a time and I’m gonna do both legs down on the ground and we’re holding for 30 seconds or 15 seconds per leg you decide which variation is ready for you either way keep that foot nice and close to your gluts driving off your heel whoa after those frog pumps yeah that’s it you should really be able to feel it it’s a killer combination well I mean after everything else that’s true it’s been a heck of a workout you’re doing one leg switch blue new legs just stay up hang tough that’s it literally hang tough hey tough right here pushing yourself because nobody else can or will do it for you right here right now let’s do it come on you got it squeeze those glutes nice straight flat back just keep the glutes squeeze that’s it four five four three two one zero no downtime right back into those frogs right back your nose for frog pumps if you using your weight grab it otherwise let’s begin pump it out pump it out last set of these you’re nearing the end right here think about how far you’ve come think about how good you’re gonna feel when this workouts all over with and you can cross it off of your list for the day no matter what the rest of the day brings you know you got your workout in you know you push yourself and you can check this puppy off your list that’s right let’s go burn them out let’s go ask your tribe we’re yeah chin tucked into your chest driving those elbows into the ground and pumping last 10 seconds we’re yeah yeah yeah keep those feet nice and close to you don’t let them come out come on come on come on that’s it let’s see it four five four three two one zero no downtime burns that I so hip up yeah come on let’s go up on one leg or two you decide either way this is it go to that happy place this is it right here nobody said it’d be easy but it will be worth it we’re not stopping when it hurts we’re stopping when we’re done come on let’s go hold it hold it you gotta go to that happy place hold it and breathe almost there almost there if you’re doing one leg you can switch two legs stay up stay in your focus zone that’s it we’re so close right here come on finish strong all the way to the end spring to that finish line almost there almost there let’s go up last five four three two one zero and come on down nice and slowly oh you made it we learned fire but you made it nice job all right you don’t have to go too far we’re gonna move into a into a cool-down we’re gonna stay on the floor for the cooldown and the purpose of the cooldown is to allow excuse me to low our heart rates to come down slowly and get some mobility work in at the same time yes so let’s turn over new some yoga inspired moves here we’re gonna start with a downward facing dog so we’re gonna come up onto all fours and then come on up into a high plank position on your feet and slowly walk those feet forward relaxing at your shoulders pulling your hips back like somebody just grabbed your hips and they’re pulling them back behind you nice big relax deep breaths here you can either keep both legs straight or you like Claudia’s doing you can walk your legs out kind of isolate right and left legs you decide which one you feel most comfortable with pull those hips back nice big deep breaths here relaxing at the shoulders as well just loosening up that entire posterior chain all down your backside got a lot of work today indeed it did all right now we’re gonna come down into an upward facing dog drive those hips to the floor squeeze your gluts head chin chest up to the ceiling squeeze those glutes as you stretch your anterior muscles chest abs hip flexors squeeze your gluts while you right here if this – if this is too much for you right now you can come down onto your feet onto your legs you decide what’s most appropriate for you anyway I want you squeezing your glutes while you’re here more nice big deep breaths for five four three two one zero down onto your knees we’re gonna sit back into a child’s pose sitting down onto your feet arms are extended in front of you nice and straight relax those shoulders again pulling those hips back nice big deep controlled breaths here just taking a second to be proud of what you’ve achieved so far today breathe for five four three two one zero come on up nice and slowly and that is it you made it Claudia nice work you made it boom nice work – you guys you can stay on the ground if you want you can hang out on the ground if you’d like we gotta get up thank you so much for working out with today please support our mission of keeping these great workouts free by checking out our has fit app it’s available for both Android and iOS you can also visit our store pick up some gear like a has fit shirt or my book stay fit for life and if you did like this workout with us today which we know you did please be sure to give it a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit make sure to tag your selfies out there with hashtag has fit and will throw on the light thank you so much for working out with us today I’m coach Kozak and I’m Claudia and we will see you at your next workout

what’s up has fit tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a leg a glutes workout the only equipment required for today’s routine is a pair of dumbbells and the weight that you choose will be completely dependent on your fitness level you will also have the opportunity to use a kettlebell during one of the movements today but that is not required follow me for the standard moves and follow me for some easier modifications if you’re ready to burn those legs out then let’s do it [Music] you [Music] let’s start by warming up our posterior chain we’re gonna get our feet a little bit wider than shoulder-width point those toes out just a little bit now let’s get a small slight bend in your knees hands together drive those hips back and then drive those hips forward swing those arms up and then down through your legs this one is really all about your hips your arms are just along for the ride and notice how we’re starting with a slight bend in our knees and then we’re keeping that bend throughout the move driving those hips back hips back hips forward squeeze those glutes at the top now we’re not gonna count any repetitions in our warm-up today so we’re just moving at a pace that you feel comfortable with and the point of this warm-up is to get your heart rate up a little bit and increase your overall body temperature loosen up these legs make sure to breathe keep your back straight on this one and again we’re just moving at a warm-up pace getting those hamstrings glutes lower back all loosened up ready for this workout let’s do this one for the last ten seconds here breathing in breathing out four five four three two one zero all right for the next one we’re gonna give a little different variation between the two I’m gonna do an overhead squat plus calf raise and I’m actually gonna do a prisoner squat plus calf raise so prisoner squat is just interlacing my fingers right behind my head here feet are shoulder width apart let’s put her weight back on our hips first and then squat down notice I’m keeping my arms up and in line with my body this one requires definitely some more mobility to achieve it correctly and properly you decide which variation is right for you again we’re just moving at a warmup pace here loosening those legs up every time we squat we break it the hips first hips go back and then bend at the knees keeping the feet flat head in line with our spine for five four three two one and zero all right let’s get those heart rate up a little bit on this next one I’m gonna do a faux jumper up st. light and on the balls of my feet and I’m actually just gonna do a run in place so she’s doing right left and I’m doing both right nuts at the same time either way nice soft and light touches on the ground you decide which of these variations is right for you again going on a warm up pace we’re not trying to get too intense yep right now and save some of that for the workout oh yeah it’ll be plenty of time for that work coming up a nice big deep breath and use this warm-up as an opportunity to remind yourself what brought you here today to begin with whatever it is that motivate you it’s gonna be the key to get you through to the end of this workout when those legs are catching on fire burning all right let’s do this one four five four three two one zero hi I’m warm I’m ready I feel ready to go it’s hot in here today I’m already sweating light shined on it okay we have a superset coming up at you we’re gonna go back and forth between a deep reverse lunge and then either a kettlebell swing or a dumbbell swing we’re gonna do three sets of each we’re gonna need dumbbells for that first deep reverse lunge two dumbbells yep and we’re gonna do three sets of 16 repetitions so eight on each leg start with your feet shoulder-width apart I’m gonna take a big deep step back and then drop that back knee come on back up and that counts as one that counts as one again good posture shoulders are back making sure to breathe in on the way down out on the way up now the point that big deeps step and stretch is this one really engages your hamstrings and glutes more than a traditional reverse lunge again taking a big ol step back but maintaining a flat and straight back that’s halfway point good not a race on this one staying nice and under control you gotta keep them balanced if you want to make this one easier you can drop the weight altogether or just lighten it or if you need to make it harder you can increase your weight maintaining good posture and last one right here guys excellent nice work alright let’s go ahead and set those dumbbells to the side I’m gonna use one kettlebell for this next one and I’m gonna use one dumbbell you decide what’s appropriate for you we’re gonna move into either a kettlebell or dumbbell posterior swing very similar movement to the one that we started with driving those hips back and then forward feet her little wider than shoulder width apart toes are pointed out I’m grabbing my kettlebell with two hands and I’m grabbing mine with two hands and just interlocking my fingers and our first move is going to be to drive those hips backwards as we hike that weight between our legs now hips forward squeeze those glutes up at the top alright let’s go ahead and get started twelve repetitions and three two one let’s hit it right back and then weight forward and this one is really all about those legs not about your upper body hips should be used as a hinge halfway point backwards and forwards keep a slight bend in your knees throughout squeeze those glutes up at the top two more almost there come on last one ah ah nice work okay so that’s one set of each then set that weight down in it moving onto that deep dumbbell reverse launch grabbing both your weights we got sixteen eight on each leg going back and forth here alright beginning three two one let’s go big deep step back good posture that’s it control the way down and the way up not a race on this one it would definitely be easier if you were to turn it into a faster movement but we want to get that time under tension just so important in these strength and muscle building workouts make sure those muscles are working we’re not just using momentum halfway point right here this one’s working your hamstrings glutes quads even your grip and just holding the dumbbells good big deep step back every time there we go oh that’s stretch as you step back really hitting those hamstrings and glutes excellent almost done big deep breaths you have two more breathing in on the way down breathe out on the way up that’s one you got it and zero huh okay I set those down time for some posterior swings adjust your weight if you need to but we have another 12 repetitions coming at you again starting those feet a little wider than shoulder-width apart good posture two hands on that weight hips back hips forward here we’re going three two one begin really feel that stretch and your back side on every rep it’s like you’re trying to touch your glutes to the wall behind you keep your back straight head in line with your spine squeeze those glutes two more good that’s one haha whew those burn so good okay sure deal two down one to go let’s get it going right here deep reverse lunge keep that energy up stay focus has to try let’s do it and three two one begin seven back big step and back up excellent last 16 of these eight on each leg every repetitions just getting you that much closer to your goal again think about what it is that brought you here today trying to build strength build muscle lose weight or just get better at life kicking buckner I play Haylee activities whatever it is stay focused on it right here we’re fighting with you fighting together almost there say under control big deep steps every time three more come on that’s three right here fighting through that burn fight through it right here come on last one and zero actually alright let’s set this dumbbells down whether you’re using a kettle or a dumbbell the last set of the posterior swings right here for twelve repetitions feet a little wider than shoulder width all posterior chain here we go and three two one let’s get it hips back hips forward squeeze those glutes every time and again it’s all about your legs your arms are just along for the ride boom every time yeah don’t turn it into a squat but make sure you’re hinging at those hips boom last one squeeze excellent job nice work all right next up we have a try set so that’s three exercises in the next circuit first we’re gonna do is going to be a goblet lateral drop squat or just a lateral drop squat right side I’m not gonna be using any weight for this one but I’m still one of Claudia’s dumbbell so I’m holding this dumbbell up top in a goblet position start with our feet together now we’re gonna jump out swinging our toes out drop our weight back in our hips and pop back up you decide that holding the dumbbell or not is appropriate for you but we have 12 repetitions coming at you here and three two one dropping out fear little water and shoulder width apart toes are pointed out absorb that weight and energy in your hips hamstrings and your glutes and then pop back up keep your back straight halfway core tight and make sure to breathe on this one we’re breathing in on the way down exhaling as you explode up two more guys almost there almost there last one make it count boom all right we need just one dumbbell for the next one we’re gonna move into a kickstand deadlift so I’m going to go a little heavier on this one we have 8 repetitions on each side so let’s go in start with that dumbbell in your left hand keep your right arm out to the side we’re going to step back with your left foot about 1 foot length back I’ll go on this one is going to be to be about 85% of your weight on this lead leg kick those hips back as you bend at the knee keeping your back straight and come up one leg deadlifts ok equal parts bend at the knee and hinging at the hips here we are eight each leg in three two one begin head stays in line with your spine and again that back leg is really just to help you stabilize what you should be lifting the majority of the weight with that lead leg again bending the hips and bending the knee at the same time three more good posture 1 right into the next right here I’ll switch it up after this last rep good ok oh that’s a good one opposite side now really isolating one leg at a time got one foot back about 1 foot length back and begin again bending it both the knee and hinging at the hips at the same time is the harder one to stay balanced on so just really focus on both ends of the movement both the lowering face and that lifting phase [Music] here we go last two a hand here it is finished strong good okay we’re gonna need two dumbbells for the next one we’re gonna do a ISO squat plus side tap so let’s bring those dumbbells up into Rafic position and I’m gonna do a complete ISO squat where I bring my hips down to parallel to the ground and I am at a quarter squat now we’re stepping side to side while maintaining this position for 30 seconds yes that’s as brutal as it sounds gonna be brutal here we go Dumbo’s are up getting into position and begin side to side taps can that weight in your hips you decide how far you want to sit down what’s appropriate for you and your fitness level how many can you get that is a 30-second time yeah what do you got making sure to breathe and keep moving you only have ten more seconds whew burn so good fight through everybody fighting through three two one and break hah okay take a big deep breath and we’re shaking it out we’re going to the we’re moving back to the start of this tricep yes so we had those lateral drop squats I’m holding my dumbbell and I’m going weightless alright then I’m grabbing up here on the top of the dumbbell feet stay together to start dropping the toes out dropping the hips back and three two one be game twelve repetitions all that weight back in your hips on every rep and explosively pop up good again breathing in on the way down and out on the way up almost there fighting through that burn three more come on let’s go let’s go last one right here make it count accident nice work okay moving into that one leg kickstand deadlift that’s the word I was looking for okay you got it I got it feeder sold with the park dumble on that left leg kick that left leg back and now using that lead leg break at the hips and bend the knee let’s begin eight repetitions keep that head in line with your spine and really emphasize making that lead leg do the majority of the work getting a bend about the hip and the knee good shoulders stay square two more guys almost there last one right here good switch it up come on let’s go has been dry sweaty mess today whoo I like it I know it’s working here we are and begin eight on this leg right here come on stay in top remembering what brought you here today what is it stay focused on it halfway point a little bit stronger every repetition pushing yourself because nobody else would do it for you come on last one guys make it count zero whoa whoo love it now remember we need both dumbbells for this next one yep the a so squat plus side taps yeah now I came around quick it does this ones BrewDog pop them up let’s go 30 seconds get into position and begin and if you start with one move and you need to move on to the next feel free to do so you need to come up a little bit just keep pushing it come on don’t quit when you get tired don’t quit when you feel like it but stop when it’s done finishing right to the end ten seconds guys come on fight through it fight through that burn you’re stronger than seconds let’s go let’s go 2-1 break whoo-hoo we felt every one of those okay two down one to go in this try say Rudolph we’re born and right there with you try we’re with you you’re not alone no I got one dumbbell for this drop squat twelve repetitions and begin in three two one zero really emphasized dropping it back in your hips on every repetition this one’s nailing your hamstrings gluts quadriceps and calves halfway point guys all getting hit maybe a little extra credit working the shoulders if you’re holding that dumbbell come on fight through everybody last one last one right here zero all right no more of the wind check them off your list moving into that gym and deadlift just one dumbbell needed on that Dumbo on your left hand for this one feet shoulder-width apart one arm out one leg back let’s get into it we got eight reps begin again bending your boat that knee and hinging right the hip at the same time the head in line with your spine control the way down and the way up good two more almost there finish strong on this one everybody zero all right ouch last a switch in leg let’s get this one done here we are three two one begin finishing strong gets to this point of the workout your legs are aching everything’s burning you’re hurting it’s time for you to remember what brought you here today to begin with what is it what’s your goal what are you working towards three more and what’s it gonna take for you to achieve it keep it at the front of your mind right here last one guys think about it zero nice jacks my shake them loose okay let’s grab that second dumbbell for the next one the ISO squat plus side pass one it’s gonna burn so good pop those dumbbells up get into position and let’s go 30 seconds what do you got right here so all mental at this point not even physical anymore come on you versus you all on your head on this one got to prove it to yourself exceed your own expectations come on ten seconds guys that’s it so close fight with us let’s go ahead Street tribe let’s go so close so close three two one great everybody baby I’m gonna skip the high five but you just jumped out of a pole I know it’s ridiculous right anyway okay we’re moving to a Hindu a cool down so we can actually move to the floor take a nice big deep breath here as we do so do it slowly workouts over with so let’s let that heart rate start to come down yes we’re gonna get a little mobility and stretching in here legs are out in front of you back is nice and straight now we’re gonna do a seated hamstring stretch and the goal on this one is to only bend at the hips like a hinge really gonna isolate those hamstrings put your hands on your hips good posture now keeping your head in line with your spine hinge forward you’re not gonna be able to get as far doing this as you would normally would and that’s okay but we really want to feel those hamstrings engage give your legs straight don’t bend hurt the knees that head in line with your spine and hold just a static stretch on this one those hamstrings took a beating today they could use a little recovery here in five four three two one zero relax good okay this next time we’re gonna perform a similar stretch but a little more of a lower back emphasis so I still gonna hit the hamstrings the glutes but more lower back so this time I want you to go ahead and reach and allow your body to bend and curl forward don’t pull back on your toes if you can but just keep your toes in a nice neutral position we’re gonna reach as far as you can whatever that looks like if that’s here that’s okay it’s way further than us that’s cool to make this work for you nice big relaxing deep breaths slow and controlled take a second here to be proud of what you’ve achieved so far today being fit were easy everybody be fit but they’re not that’s what makes you so special for showing up today and putting in the work four five four three two one zero come on up nice and slow all right staying in this spot but we’re gonna emphasize the calves this next time so similar move the last one but only this time go ahead and pull those toes back and keep them pulled back what you can reach and pull back more that’s great if not just pulling back towards you and reach towards them again you can go and allow your back to to curl on this one pull those toes back as far as you can keeping your knees down hold and stretch if you can reach to pull back on your toes you can go ahead and do so but it’s not required like I said you’re here that’s okay just breathe you got it a few more deep breaths feel those calves loosening up and they take a beating today as well from the calf raises to the jumps four five four three two one zero come on up all right we got one more stretch here we’re gonna move into a sprinter quad stretch work on those thighs and quadriceps let’s go and bring one leg back so this was a bunch of different variations the easiest is gonna be about in here when I’m you know sitting back and letting me out just a little bit but the more you pull that leg underneath you the further you lie back the harder the move is gonna get so you decide for your flexibility and where you’re at right now if you want to be more in this range or if you want to come and lie down I’m probably about right here today after that workout agree to me yep but all these static stretches we’re trying to take it to about 85 90 percent of what we’re capable of we want to feel a good stretch but we don’t want to know certainly be inducing any pain either again nice big slow deep breaths on this one who I’m gonna feel this one tomorrow hope you guys are too we so appreciative that you joined us for today we know you have a lot of choices out there so means a lot to us you came to work out with us today yes thank you for clicking on this video yes ma’am all right let’s switch legs in three two one zero go and sit on up kick that leg forward and switch it up here last one who I’m pretty excited for my shower today I think it’s I think it’s safe to say I earned it you did mm-hmm thank you guys rehydrate after this workout we’re during whatever we were during yeah that as well again just a static hold here nice big deep breaths focusing on bringing that heart rate back down not much left on this one we’re just gonna hold this position for ten more seconds that’s it and five four three two one zero come on up nice and slow Oh excellent work everyone oh shake those legs loose you made it out there Connie oh you made it high-five oh she virtual high-five she doesn’t want any of this thank you so much for working out with us today and giving us the privilege of serving you if you enjoyed this workout you’ve been working out this for a while and you’re starting to see some results we’d encourage you please go check out our patreon page we can find out more about how you can support our mission keeping these great workouts free and if you enjoy this workout routine with us today we ask that you give it a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit make sure to check out has vidcom where we have hundreds of free workouts just like this one as well as our free complete fitness programs and if you are on facebook Instagram Twitter or snapchat come find us fit and connect with us because we want to connect with you again thank you so much for coming and working out with us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a bud and thigh workout without equipment while there’s no equipment required for today’s routine you may want to grab a chair or an exercise mat for some movements follow me for the beginner modifications and follow along with me for the more challenging exercises if you’re ready to begin let’s do it [Music] you [Music] alright let’s start with a warm-up for your lower body we’re going to do a good morning first so feet are shoulder width apart slight bend in those knees go and put your hands on your head now we’re going to bend over using your hips as a hinge I want you to drive those hips back as you bend over and then drive your hips forward and squeeze your gluts up at the top this is a great one to loosen up that posterior chain which is your hamstrings your glutes and your lower back once you keep your head and a nice neutral position on this one and again this is just the warm-up so we want you to move at a controlled pace definitely not a race throughout the course of today’s workout we’re not going to count any repetitions so it’s going to be up to you to move at a pace that you feel comfortable with moving at a pace that challenges you but also allows you to perform the movements with proper form and if you can’t go down quite as far as we are on the good morning that’s okay just do what you can yep while keeping that back straight that’s the big main takeaway yeah there we go thank you for quality for helping me out on that way that’s the main takeaway on this one keeping those glutes tight abs tight throughout that stretch in your back side head stays in a neutral position and driving those hips back like you’re trying to touch your butt to the wall behind you and you might see that as you warm up you’ll be able to go down a little further that’s right loosening up those hamstrings let’s do this one four five four three two one and zero next we’re going to do a step back and reach you’ll start with your feet shoulder-width apart we’re going to step back with one leg and at the same time we’re going to reach with that same side arm to the opposite side I want you to reach up and look in that same direction so stepping back big reach and on this one you’ll be stretching out that hip flexor as well as your quads on this one again moving at a pace it you feel comfortable with this is just a warm-up move good one to loosen up those hip flexors quads abs a little bit as well don’t turn this into a back lunge like coach told me earlier right yeah so don’t actually drop that back knee all the way down while that is a great movement I don’t know what we’re doing here we don’t want you to we don’t want you to get burned out in the warm-up nothing worse than getting done with the warmup and being tired all right breathe important point of this warm-up is get your heart rate up increase that core body temperature as well as getting a little extra mobility work and at the same time we’re alternating stepping side to side right then left and let’s do this one for just five four three two one zero alright next we’re going to move into a butt kick so hands are going to be on our hips we’re just going to go side to side bring that heel back to our glutes ABS stay tight good posture on this one great one to loosen up those quads making sure to breathe the core nice and engaged throughout this movement yeah it’s going to be so important throughout today’s workout that you focus on that breathing never holding your breath excellent it’s a good time and the warm-up here to focus on what brought you here today to begin with whatever it was it made you hit that play button and start this workout you don’t have to keep that same motivation throughout today’s workout keep that at the front of your mind don’t let it go because when you do that’s when you’re going to be tempted to quit we’re going to get through the end today together so I decide moving at a pace that you feel comfortable with let’s do this one for just 10 more seconds again bringing that heel back to the glute feeling that quad stretch four five four three two one zero excellent alright first move today we’re going to get into is a sumo deadlift you know you’re going to be like listen yeah one of my favorite moves as well we have our feet a little wider than shoulder-width apart and I want you to point those toes out now Claudia is going to do the full range motion all the way up all the way down sumo deadlift where I’m going to do the bottom half first thing that’s going to move your hips we’re going to break at the hips weight goes back in the hips and then the knees now clouds and come all the way up and all the way down but I’m going to do just the bottom half so where she’s able to get a little bit of a break at the top I’m going to be a constant time under tension on this one and that bottom half and at the top I’m actually you know my glutes a nice squeeze right there and I’m squeezing my glutes throughout just keeping them engaged again at bottom half of the move you should have your feet flat on this one you should be coming up on your toes or falling back on your heels driving off those heels weight is backing your glutes and in your hips we’re going to burn those legs and glutes out today that’s alright how we know it’s going to work good again getting as many repetitions as you can here and it’s a lot of time period being careful not to allow your knees to collapse in keep them strong and out out actually I’m already feeling this little meet you come on keep it up guys let’s go ten more seconds on this first one almost there almost there and five four three two one zero excellent next we’re going to move into either a Bulgarian split squat or a traditional split squat so I’m going to grab my box for this one if you’re using a chair now is the time to do it if you want to perform the more challenging movement so I’m placing that back leg up on the box you need to repent with your ball your foot or the front of your foot you decide what’s more comfortable we’re both in clutter just as in a staggered stance that’s right we’re both going to drop that back knee straight down so both knees get to a 90 and back up doing one leg at a time both of these moves are tough there’s not easy and hard it’s tough and tougher so you choose which one is right for you today making sure to sit back you don’t want your knee way over your foot on it definitely nice keeping good posture and dropping straight down keeping your balance and that helps on this one find a focal point for your eyes something to focus on and look at throughout and if you’re doing a split stance one you find yourself having a hard time balancing so you may want to just move this foot out a little wider and get back into the movement you might see that widening your base really helps definitely full range of motion there we go keep that foot flat not coming on to your toes not allowing that front knee to travel too far over your foot a nice and steady and five four three two one zero let’s go ahead and switch sides now that one leg is burning with it loose one leg wrestle sure is well there’s gonna definitely alright right back Burhan today’s workouts very efficient we’re going to get a lot of work in in a short period of time performing a lot of compound moves today so like this one for instance he’s working your glutes your hamstrings your quads all getting worked on just this one exercise good we were sitting back good posture shoulders back core tight you got it guys when those legs start to burn that lactic acid starts to kick in so important for you to remember that’s just that muscle fuel that energy source that your muscles use to create that nerve response that burning sensation but you can push past it you can choose to ignore it right here let’s go you got it last five seconds on this one four three two one zero who shake those legs off in this good work next we’re going to move into a hip hinge abduction so go ahead and have your feet your legs shoulder width apart feet shoulder width apart we’re going to bring those knees in and then we’re going to rotate those knees out and come up on the outside of our feet squeeze those gluts and then they come back in we now have squeeze pause squeeze those boots and then bring the knees back in please come out squeeze those gluts and back in so every time you’re pausing boom right there squeeze the gluts and back in make no mistake about it our legs are burning just like yours are we’re right there with you rep by Rep putting in the work let’s go guys think about what brought you here today to begin with what is it come on let’s go when are you trying to lose weight get more fit or just kick about it life whatever it is rep by Rep you’re getting closer to that goal come on hold and pause on every rep you got it let’s do this one four five four three two one zero nice job so the next one we’re going to do a drop squad both of us are going to start with the same move and then I’m going to continue on to a slightly harder variation both of us are gonna start with your feet together now we’re going to jump out spread our legs put those toes out weight back in the hips and then jump back up feet together and I’m going to continue with that movement right now I’m going to drop into a reverse launch split back up and now opposite side reverse lunge and split so mine is a triple drop squat where claudi’s is just the singular drop squat again they’re both difficult it’s harder and hard and harder on this one make sure to put that weight back in your hips keep those knees out and I’m the reverse lunge variation make sure you’re not bouncing that back knee off the ground but instead come up right before it hits the ground have those knees pointed out on that first initial drop squat toes pointed out it’s just ever so slightly weight back in the hips good again another compound movement on this one getting multiple muscle groups and just worn the efficient exercise you’re not imagining things this is a tough one guys keep fighting keep pushing and you will get there remember everything you want it’s just at the top of the staircase and every repetition is giving you just that much closer to the top keep putting in the work and you will get there keep breathing keep moving you got it guys not much left on this one keep fighting through and five four three two one zero excellent job that’s over I’m still have this over to or moving into a one leg stiff leg deadlift this one’s not only going to test our strength but our balance as well feed it together hands are out at our side we’re going to bend over using her hips as a hinge and I’m going to touch my opposite side toe with opposite side on and I’m actually only coming down to my knee so again using our hips of the hinge down to our knee keeping our head in a neutral position bathra the entire movement back stay straight and we’re just keeping a slight bend in the knee of that base leg so you’re not bending over like a squat but instead you’re bending over using those two as a hinge and if you’re like me your legs are a little fatigued so you might find that balance is a little harder during this movement so go at your own pace don’t feel like you need to keep up with us and it’s not about being perfect on this one no both of us are and I have a hard time with this one at this point in the workout and that’s alright it’s not about being perfect it’s just about putting in the work getting a little bit better every time you perform the move and you really just want to focus on the movement that way you can feel the stretch in the squeeze during the entire course of the movement here so the hamstring stretch at the bottom and I’m even feeling it right here up to my glute yep and squeeze those glutes up at the top as you use them to stand up all the weighting sighs we’re feeling it too guys not a learner I come on let’s go not much left on this one nice and controlled on the way down and the way up you got if you mentally to keep your core tight as well yeah a lot of stuff to think about during this movement all right like I said if I come back you a little bit better at it every time let’s do this 1 4 5 4 3 2 1 0 excellent nice I like that one all right now for moving into a squat plus a leg lift I’m going to do a squat jump closure and do a traditional squat feet are shoulder width apart weight goes back in our hips squat down I’m going to jump clutter is just going to stand up now we’re going to go leg lifts leg lifts back into the squat you decide if the jump is right for you or just a traditional squat or if you start with one variation and you feel you need to switch that’s great too we want you to make this work out your own on that leg lift we have a slight bend in your knee and you’re using those glutes to lift that leg and squeeze those gluts up at the top fight through that burn guy Yeah right there with your has to try right there with you rep by Rep putting in the work remember thousands maybe even millions of us at home doing the same workout you’re doing feeling this thing burn or in it together getting a little bit better every repetition would you come here for stay focused on what are your goals what are you working toward come on don’t forget about it each repetition getting you just that much closer you got it you got it keep it up keep breathing keep moving it’s the name of the game again not competing with us nope just competing with yourself getting a little bit better than you were yesterday look in the mirror that is your one and only competition ten more seconds on this one come on don’t give up don’t give up almost there and five four three two one zero last home job we’re grabbing our mats for the next one because we are headed to the floor and to the ground totally optional though go ahead move to the floor we’re lying on our backs we’re both going to do a hip up I’m going to do with the one leg variation Chloe’s going to do the two or moving our heels nice and close to our gluts I’m going to use one leg to drive off my heel squeeze my glutes up at the top and return where Claudia is going to do both legs at the same time and I’m sure to squeeze both of us are to squeeze our gluts right at the top if you’re doing the one leg variation we’ll switch and do the opposite leg halfway through if you’re doing the two leg just keep moving with both legs all the way through the set we’re driving off that heel squeezing both glutes up at the top grabs nice and tight on this one and also I don’t want you to fully relax when you come down to the ground come down tap the ground and then back up but we’re trying to keep constant tension on those glutes always driving off that heel you’ll notice a big difference in the effectiveness and the burn if you’re not relaxing every time you come down to the ground drive off that heel for that glute squeeze the hamstring squeeze up to the top and again we also don’t want to hyper extend our lower back like white that’s why it’s good to squeeze your abs to at the top just keep them nice and squeezed and then right back down a great point if you’re doing the one leg variation let’s go ahead and switch and keep it moving there’s no downtime guys we’re doing both legs just keep it moving yeah not totally relaxing once you get down to the ground but keeping that tension that contraction on the glute drive off and squeeze up at the top you got it make sure to breathe and I hold in our breath breathe in on the way down breathe out on the way up so when it comes to breathing we’re always exhaling on the hardest part of the move so for every exercise it’s going to be a little bit different excellent big deep breaths in and out you got to keep driving off that heel squeezing those glutes think about how good you’re going to feel when this workout is all done think of the consequences if you were to stop working out and you never came back not something you want to deal with much easier to just be healthy and stay on the wagon than it is to try to get back on the wagon come on keep it up you got it let’s do this one four five four three two one zero I don’t like goodness alright let’s turn to our side next just roll over to your side we’re going to move into a clam shell great one for your gluts with your feet together knees start together now we’re going to open up those hips squeeze your gluts and then return back down keeping your feet together on this one again this one is controlled not a race on this one and every time as you open those hips up squeeze those glutes this is a great one for your gluteus medius which is that outer glute muscle excellent you got to keep moving keep fighting every time you come back and complete this workout you get just that much better we do a few more repetitions maybe do some more of the challenging moves it’s always just putting in that work success isn’t going to come overnight if you keep showing up day after day you will get there that’s what you’re doing right now we appreciate you guys showing up and working out with us today we know you have a lot of different options out there and we appreciate you coming and working with us today it’s squeezing those gluts we’re going to switch sides and five four three two one zero squared and rolled over hit that opposite side now trying to eliminate the downtime you want to keep moving on this one and right into it now we’re hitting that opposite glue keeping that glute burn going that’s it keep them burning my glutes are on fire I’m feeling it no don’t ever sing again put that sorry guys I won’t be starting on YouTube singing channel anytime soon I thought you promised you that much come on I didn’t that was mine yeah I’m Alicia Keys but yeah that was me stealing Claudia’s line and Alicia Keys whoo come on open them up and squeeze those glutes you got it guys whoo come on stay focused iron it up again not a race staying under control on this one it’s a lot easier to just kind of flop that leg right but instead really focus on staying under control on this one opening that leg nice and wide and squeezing that glue you’ve got it not much left on this one let’s hit this one for just 10 more seconds excellent job keep breathing four five four three two one zero all right let’s roll over onto all fours for the next one into a kneeling position I’m going to do a kneeling leg extension so with their right leg we’re going to bring that right leg up extend back behind us and point with your toes bring it back down but don’t rest your leg in between right back up again pointing with your toes and squeezing your glutes up at the top again nice and controlled on this one it’s easier to do this trust me all right you did it all day long believe it or not oh you might be getting more reps in but you’re not feeling the same effect so this one’s all about control the way down and the way up making those glutes work making those glutes fire and contract squeeze and I’m up at the top one wrap into the next you got it every repetition getting just that much closer to the end these are my favourite down on the ground like this it’s so simple yet so effective especially when you take your time with them good taking your time for you and that glute catch on fire good especially for me because I also need these type of isolation movements so it really helps ya quiet when she does more compound exercises your quads have a tendency to take over so for her it’s important to incorporate these more isolation group exercises as well good everybody is different right that’s right keep it up here four five four three two one zero switch it up opposite side now whoo right and again again no downtime just keep it moving I don’t know if it’s just how effective today’s workout is or if it’s because it’s warm in the gym man I am getting sweat going or it’s just you maybe that is why you have the tendency to sweat really what know who told you okay it’s true I do and it’s just because I’m working hard come on guys let’s go keep it up squeezing those glutes up at the top again now don’t rest your leg at the bottom lung keep that constant tension not allowing it to rest not allowing it to break just keep moving right there with you come on they don’t have a whole lot left today we don’t your legs don’t have much left here so let’s fight through make a count everything with it that’s it make it count guys come on that’s it let’s go ten more seconds on this side that’s it staying under control and breathe good let’s go five four three two one zero staying in this position next back to that opposite leg back your right leg your right leg out straight now we’re going to do a kneeling hamstring curl curl back on that heel and then straighten your leg out curl back on that heel squeeze your hamstring and then straighten the leg out trying to rest keep that leg straight back stays straight core stays straight core is engaged not turning your hips but just extending I’m flexing at that knee squeeze that hamstring same thing is the last one not a race on this one or not here but instead under control you got a control really focusing on the movement that’s it focusing on those muscles that are working making sure the right muscle groups are contracting get those hamstrings contract and then your glutes are and actually do an isometric move on this one just to keep your leg elevated your glute sir firing and working good keep it up not much left hand the side 10 seconds here and five four three two one zero Oh am i stationary leg is on fire you know it’s working when your leg that’s resting is burning come on let’s go opposite side here one wrap into the next I can think about huh good you’re going to feel when this workout is all done you can cross this off your list no matter what you do or don’t do for the rest of the day you’ll accomplish that you got your workout in it’s always a good feeling nice sense of accomplishment whoo-hoo I’m gonna feel these tomorrow true I like it not complaining I like it that’s how I know it’s working good legs straight the best you can you know nothing it’s not about being perfect on this just about putting in the work rep after rep excellent you got it not a whole half a lot left on this one squeeze that hamstring squeeze that glute one into the next go ten more seconds on this side we’re almost there jeans and the longest are four three two one zero okay no more of those huh let’s go ahead and move to our side max you can relax in that kneeling position lying down on our side it’s going to have one leg out straight and our leg that’s on top going to kick it over and have that foot down flat now with our inside leg we’re gonna do adductor leg lift pulses this is a short range of motion on this one I’m not moving all that much just about I know what three to four inches maybe Tufts up and down just pull so the great for those inner thighs those adductors good that’s opposite of those glute muscles those inner thigh muscles definitely I feel like it mimics that machine at the gym where your it does no we haven’t erosion we get that same work in right here from home without any equipment that’s it now we’re not doing a lot of time on this pole so just 10 more seconds keep it up how many can you get it good four inch of motion four five four three two one zero whoo all right let’s flip over top with the size flow let that leg wrap for Hale the other one come on guys right there with you you can tell we’re feeling it too you’re not alone make a count right into it there we are free to the movement do not hold your breath and if your legs are on fire like mine are like ours are just go to your happy place hogs you know us what I was going to say right focus on work motivation that’s it command focus on that goal whatever it is it motivates you whether it’s a more aesthetic goal whether it’s a atletic goal whatever it may be focus on it be anywhere but here don’t focus on that burn focus on what motivates you what drives you what’s your purpose come on let’s really full range of motion let’s go ten more seconds on this make a count make a count come on almost there five four three two one zero oh my god turn it over to our backs next we’re going to do a frog a pump warning this one looks funny but it is effective let me tell you what so be are together then let’s open those legs spread them up I’m going to bring your chin or your head up off the ground tuck your chin elbows into the ground now driving those elbows into the ground driving your feet into the ground we’re going to do a frog pump and squeeze those glutes all the way down all the way up again we’re not bouncing off the ground were just tapping the ground with our glutes not actually relaxing in between repetitions squeeze those boots up at the top on every rep as many as you can here this is it this is our last leg move of the day but to make a cow you’ve come this far you can finish strong your legs are almost done you go again driving those elbows into the ground keep the chin tucked and squeeze those glutes you got it one rep and the next keep breathing learn to push past that burn remember everything you want is outside of your comfort zone how to get comfortable with being uncomfortable here we are here we are let’s go ten more seconds pushing through guys pushing through right there with you four five four three two one zero Oh excellent job Sarah we can actually stay down on the ground we’re gonna do a little thankfully right thank you thank you alright we’re going to do a we’re going to do a quick cool down and the point is cool down is to allow your heart rate to come down gradually and at the same time get a little extra mobility and flexibility work in so lying down straight on our back screwed into a straight leg hamstring stretch so keep one leg glued to the ground and including that knee we’re going to bring your opposite leg up keeping this leg straight so as you come off you’re going to be tempted to bend that knee but instead when you try your best to keep it straight bring it as high as you can and just hold keeping that opposite leg glued to the ground anytime we’re doing a static stretch we’re trying to bring that leg to about 85 to 90 percent of what you’re capable of you want to get a good stretch but you don’t wanna go so far where you’re inducing pain or you’re actually hurting yourself so feel a stretch I’m a little shaky I am too if you’re right here that’s okay right if you’re here it’s fine do what you can well again coming back in a little better every time let’s hold this one for five four three two one zero max come down slow and opposite leg again keep the leg that’s on the ground glued to the ground opposite leg comes up trying your best to keep that leg straight to that stretch all up and down the back of that leg answering in your calf all this leg and glute work and I’m finding it hard to keep my leg up oh yeah that means I can leave the work on work today did nice big deep breaths take a second here to be a proud of what you’ve achieved so far today I told it four five four three two one zero hi next we’re going to move into a figure four stretch to bring one leg up opposite leg comes up and cross it over now you can use your hands to get it up there if you need to I’m going to reach through grab and that knee my chin up I’m going to bring that leg and that hip to my chest now if you can’t quite reach through and do it you can just go ahead and grab your leg here you choose which variation is right for you this one is going to stretch your IT bands your piriformis your quad and your hips all getting stretched on this one very efficient stretch getting a lot in and just this one move and we’re just going to hold bring it in and hold then wherever you’re feeling the stretch on this one’s probably where you’re tightest and also people feel a little more on their hips and more in there quad get nice big deep breaths holding this one for five four three two one zero and relax okay opposite side now again reaching through and I’m pulling this knee to my chest excellent job again just be proud of what you’ve achieved so far today this is a tough workout even if you were doing the beginner modifications it’s still tough nice daisy dress I’m going to hold this one four five four three two one zero hand down alright one last stretch this time we’re going to stretch out those quadriceps give you a couple different variations on this one we’re going to do a sprinter quad stretch so with both legs out starting with both legs out when we bring one leg back now the easiest version is going to be to bring that leg to your side and just hold here and the further back you go the harder it’ll be so maybe you just want to be on your hands maybe you want to be on your forearms or like Claudia’s room maybe you want to lean all the way back and the more you suck this foot in underneath you the harder that’s going to be so you decide in that range which level of stretch is appropriate for you and again you want to take any of these static stretches to about 85 90 percent so we don’t want to go too crazy just want to feel that good stretch up and down the quad and in the hip flexor ah nice big deep breath you got it not much left today and it was it was a killer leg workout my legs are still burning still on fire and my glutes – all right let’s switch sides in three two one zero we’re going to get legal it shift that opposite one and let’s finish with this line is strong with this last quad stretch that’s it you might find that one leg is tighter than the other ow totally normal yep you know after my workout last night I can tell my left legs a little tighter than my right totally normal that’s alright so while we’re putting in the work here these cooldown stretches are so important at the end of your workout just because it ensures that you’re getting that mobility working so often people and work their body so hard that they forget to do the restoration work forget to do the stretching and mobility part you know it’s not the fun part right now except we’re not not the exciting part that’s why we’d like to include it here in the cooldown just to make sure you getting everything you need you won’t have to go do this later all right let’s hold this 1 4 5 4 3 2 1 0 and that’s it folks that is a wrap you made it we made a man we made it whoo we thank you so much for joining us today and working with us if you enjoyed this workout and you’ve been working out with us for a while you’re starting to see some results we encourage you please go check out our patreon page we can find out more about how you can support our mission of keeping these great workouts free and if you enjoyed enjoyed this workout today we ask that you please give this video a big thumbs up and subscribe to our YouTube channel so that you never miss another workout brand-new workout from husband make sure to check out has fit calm where we have hundreds of free workouts just like this one our free complete meal plans and fitness programs all there for you for free and if you are on facebook Instagram snapchat or Twitter come find has fit and connect with us wherever you are we would love to connect thank you so much for working out with us today it’s been our privilege yeah I’m coach Kozak and I’m Claudia and we will see you at your next workout

coach Kozak and I’m Claudia and this is\par a muscle building leg and glutes workout\par this workout uses multiple matza\par building techniques they require you to\par have at least two pairs of dumbbells\par you’ll need one heavier and one lighter\par pair so you can switch up the way as\par needed you’ll need either a bench or\par chair and a couple of weight plates or\par books so that you can elevate your heels\par you’ll also have the opportunity to use\par a mini circle band but it’s not required\par if you’re ready to get started let’s do\par this\par [Music]\par you\par [Music]\par you\par [Music]\par you\par [Music]\par [Music]\par we’re going to get started with some\par dumbbell sumo deadlifts we’re going to\par use a 3:03 tempo claudius feet are\par little wider than shoulder-width toes\par are pointed out she’s going to break at\par the hips put that weight back on HAMP’s\par she’s going to take three slow seconds\par on the way down and then take three slow\par seconds on the way up we’re going to do\par four sets of eight so choose your weight\par accordingly for this first one and if\par you have access to a barbell and you\par want to use a barbell you can also go\par ahead and do so\par so feet little wider than shoulder-width\par toes are pointed out again three slow\par controlled seconds on the way down\par getting started in three two one begin\par break at those hips nice and slow keep\par that back straight head stays in a\par neutral position now you don’t want to\par spend any time up atop or at the bottom\par you just want to go right from wrong one\par repetition into the next so zero time at\par the bottom zero time at the top really\par aiming to get a long time under tension\par on this one really emphasizing put that\par weight back in your hips on the way down\par should be coming forward onto your toes\par on this one keep your back nice and\par straight you have two more and just keep\par going slow I should have breathed that\par back straight you’re laughing right here\par and rest going use those legs to set the\par weight down it’s a pretty quick rest\par period only about fifteen seconds on\par this one if you need to adjust your\par weight do so but we’re trying to keep\par about the same weight for all four sets\par on this one so I’m really emphasizing\par that posterior chain hamstrings glutes\par lower back all along all right let’s get\par into that next set again feet just\par pointed out just a little bit on this\par one good posture and let’s begin again\par nice and slow and control and as we get\par more fatigued on this one it can be\par super tempting to pick up the pace but I\par don’t want you to do so\par again just nice and slow get that full\par one two three one two three\par excellent work to really be feeling this\par one in your hamstring halfway and in\par your glutes excellent drive off those\par heels on this one squeeze those glutes\par up at the top tax on job keep it up guys\par three you have one more option\par breathing in on the way down breathing\par out on the way up all right last one and\par rest okay go ahead and use those legs\par set the weights down that’s two down two\par to go\par yep this one’s going to kick in really\par fast really good again that time under\par tension really puts a good strain on the\par legs you feel the legs contracting\par throughout this whole even your core too\par right because you’re trying to hold\par everything yeah hold yourself up\par definitely working your lower back and\par your core to stabilize okay let’s go\par third set here we are again there’s\par those legs – pick up the dumbbells don’t\par use your back and let’s begin throughout\par the course of today’s workout can be so\par important that you focus on your why\par while you’re here trying to gain muscle\par lose fat get better at sports or just\par get better life whatever it is stay\par focused on it throughout today’s workout\par don’t lose sight of it whatever got you\par to start this workout today it’s going\par to be that same motivator it gets you to\par finish which is you across that finish\par line\par excellent work again really driving off\par those heels putting your weight back in\par your hips last one guys\par and last one excellent okay set the\par weights down\par three down one to go shake those legs\par out I know eight repetitions isn’t all\par that much but when you’re doing this\par 3:03 tempo it catches up to you when you\par have the appropriate weight right also\par true so if you’re not feeling this one\par it’s probably\par not probably it is because you’re not\par using enough weight you want to gain\par serious muscle you can’t be afraid to\par use real weight right male or female\par okay let’s go last one use those legs\par good posture shoulders are back and\par begin that back nice and straight\par good head stays in a neutral position\par and again I even know we’re getting a\par little fatigued don’t rush it especially\par on the way up nice and slow one two\par three one two three I know we have to\par stop ourselves from rushing it too good\par make sure to breathe don’t with your\par breath on this one nice and controlled\par you’ve got it try to get those thighs\par three more until they’re parallel to the\par ground don’t give a little half reps but\par nice full repetitions nice full range of\par motion\par you got it almost there\par breathe that last one right there one\par more one more sorry one more last one\par what would I do without Claudia all\par right excellent set those weights down\par nice way next up we have a pretty killer\par superset we’re going to go back and\par forth between a one and a quarter front\par squats you’re going to hold the\par dumbbells up in a rack position full\par throne squat all the way down and then\par do it extra quarter squat on the bottom\par and back up we’re going to alternate\par that with a dumbbell hip hinge get into\par that in a moment we’re going to do both\par of these exercises for a set of twelve\par ten and then eight working our way up in\par weights you’re going to start with your\par lighter weight there’s a three set and\par then every set getting a little bit\par heavier so pop those dumbbells up into\par rack position elbows are in feet\par shoulder width apart first thing it’s\par going to break is going to be your hips\par let’s go ahead and begin full squat once\par you get down to the bottom come up a\par quarter of the way drop back down and\par finish so that’s one repetition doing\par this one twelve times again this one can\par be controlled not quite as slow as the\par tempo is the last one but at the same\par time we’re not rushing through it\par I want you to focus on keeping those\par knees out and not allowing them to\par collapse in on this one\par drive off those heels kept weight back\par in your hip halfway through actually\par making sure to breathe and on all these\par strength movements we’re breathing in\par and then exhaling on the hardest part of\par the move so on this one you’d be\par exhaling as you stand up trying to time\par that breathing accordingly excellent\par work you mark that core nice and tight\par and engaged\par I have States – right here and done\par excellent okay we’re going to need your\par box so your step care whatever you’re\par going to use for the next one and our\par dumbbells we’re going to have one leg up\par on the bench or box palms are going to\par be facing you go and get a slight bend\par in that front leg now while keeping your\par back straight go ahead and bend over\par performing like an RDL and back up so\par those hips come back and then hips drive\par forward keeping that back straight\par trying your best to balance here we are\par for twelve repetitions and three two one\par begin drive those hips back feel that\par stretch in your hand strength keep in\par just a slight Bend and that lead leg\par back stays straight cores engaged\par you got it getting that head in a\par neutral position it’s in line with your\par spine very good you’re having trouble\par balancing on this one try to find a\par focal point for your eye it’ll help you\par keep balanced squeeze those gluts up at\par the top feel that hamstring stretch and\par then squeeze those gluts up at the top\par excellent job another great one for that\par posterior chain hamstrings gluts qumar\par lower back all getting hit on this one\par good good all right last one on this\par side and zero okay switching sides same\par move try your best to have it put that\par foot the same distance away you use on\par the first one just keeping everything\par even and begin nice stretch and again\par don’t feel the need to be perfect on\par this one it’s okay if you know kind of\par wobbly a little bit to get started I\par notice on these my first few reps are\par usually a little harder to stay balanced\par get a little bit better as you get into\par it excellent I keep those shoulders\par retracted you want to get a big reach\par and that’ll make it hunched over I’ll\par keep that back nice and straight play\par sit to six more nice excellent work guys\par keep breathing on this one don’t hold\par your breath good good do the hamstring\par stretch and then squeeze those gluts up\par at the top very good keep it up almost\par there\par two more and here we are last one right\par here\par squeeze those glutes good okay so we’re\par going into our second set of that one\par and a quarter dumbbell front squat up in\par the weight we have ten repetitions for\par the next one and this is why at the\par beginning I said you need at least one\par heavier one lighter pair but you can\par adjust your weight as you go so I can go\par any way up and weight anywhere from nine\par you know ten to twenty percent all right\par Peter shoulder-width apart\par ten repetitions dumbbells up in a rack\par position and let’s begin weight back in\par the hips one in a quarter you got it\par excellent work and again as well as legs\par start to burn and this workout really\par starts to kick in it can be just that\par much imple more important you to focus\par on what it is that motivates you what it\par is that brought you here today half way\par to begin with good good good\par you got it drive off those heels and\par nice and balanced don’t allow yourself\par to come onto your toes on this one one\par and the next you got it last one and\par zero very good good job okay so back\par into those Bulgarian hinges again choose\par a weight that’s appropriate for you get\par ten repetitions coming up on each leg\par choosing your weight accordingly hold\par Claudia is going up ooh I see you see\par girls can lift heavy weights through by\par much oh I see your I see crazy okay\par alright guys getting into position that\par back foot up and let’s begin here and\par three two one zero I’ll feel that\par stretch and that hamstring just a slight\par Bend and that front knee\par I want it hyper extend it and should\par keep a soft knee or a slight bend back\par stay straight\par excellent work I said this was great for\par that overall posterior chain every\par muscle in the legs is going to get hit\par today no muscles left behind three more\par almost there\par and breathe in on the way down and\par exhale on the way up\par good good good one good all right\par switching sides keep that pace up right\par down into it one leg rest the other\par works and begin nice again keep that\par slight bend in the knee don’t want to\par hyper extend that leg squeeze those\par glutes up at the top excellent work guys\par keep it up pushing yourself because\par nobody else can do it for you Brett by\par rep half lane just getting that much\par closer to your goals you got it right\par here guys almost there\par breathe\par qumar finish strong finish strong\par last one and zero okay we have one more\par set of each so going back to those\par dumbbell one-and-a-quarter front squat\par I’m going up and wait one more time here\par kind of stay where I’m at again you\par don’t have to go up every single time\par you choose what’s right for you all\par right here we are let’s get started in\par five four three two one zero\par last set is eight repetition good and\par strong on this superset guys pushing\par through that burn on those legs start to\par burn just got to remember that’s just\par elastic acid you’re stronger than that\par burn that’s just that muscle fuel and\par energy that your legs release\par creates that little nerve response but\par you don’t have to listen to it\par Gilmore you’re stronger than that burn\par come on excellent one last one right\par here nice okay let’s finish strong we\par have this last set a Bulgarian hit pin\par juice just eight each leg just eight\par each leg choose your weight accordingly\par as I mentioned I’m staying where I’m at\par let’s go ahead and get started in five\par four three two one and begin thanks Mike\par you want just enough time in between\par these sets we get a little bit of\par recovery but not where you’re getting a\par full recovery\par so the keys the muscle building come on\par guys keep it up a nice time under\par tension here squeeze those glutes up at\par the top every time think about how long\par how good you’re going to feel when this\par workouts all done last one and we’re\par switching boom all right been a strong\par opposite leg blast set of these three\par two one begin good you got it last eight\par of these and then you can check these\par off your list marking this complete good\par do it good going into the next half way\par every rep looks exactly the same your\par machine come on what do you got right\par here\par keep breathing go hold your breath last\par one\par very strong\par and zero nice job for the next superset\par we’re going to go back and forth between\par a dumbbell hack squat which is why we\par need either those plates or honestly you\par could just use some books of equal\par height to elevate your heels so this one\par claudia has her heels elevated on the\par plate she’s going now she’s going to do\par a squat while holding the dumbbells back\par behind her keep in an upright posture\par we’re going to alternate this one with a\par toe elevated dumbbell stiff leg deadlift\par we’re going to use that same technique\par where do a set of 12 set of 10 and a set\par of 8 working our way up and wait you go\par ahead and choose that weight that is\par appropriate for you so this dumbbell\par hack squad is going to put extra\par emphasis on our quads so those heels are\par elevated anywhere between one to three\par inches you’ve been good posture that\par weight back behind you hips break first\par and let’s begin head chest up full range\par of motion on this one not allowing those\par knees to collapse and we’re trying your\par best to keep an upright posture on this\par one which we know can be difficult it\par can be tempting to really bend over on\par this one but instead we really want you\par to focus on keeping that good upright\par posture excellent work again breathing\par in on the way down and breathe out on\par the way up good 12 repetitions in total\par almost there we have two more last two\par and last one here we are excellent okay\par now transitioning right into that total\par elevated stiff leg dead the deadlift now\par this one’s going to put extra emphasis\par on your posterior chain so toes are\par elevated slight bend in those knees\par going to drive those hips back to our\par back straight on this one and you’re\par going to feel a major stretch in your\par back side on this one make sure to keep\par a slight bend in those knees you want to\par have those knees locked out on this one\par drive those hips back behind you\par get that back straight head stays in a\par neutral position I want you to squeeze\par those glutes up at the top halfway guys\par that’s it six down six To Go\par here we are getting closer to that goal\par with every repetition nice work there’s\par no elevator to success no elevator to\par achieve that goal you learn learn gotta\par take the stairs step by step getting\par closer\par last one right here here we are last one\par boom okay go ahead and change up that\par weight accordingly we had a set of 10\par repetitions of those dumbbell hack\par squats coming up next I’m going to keep\par my weight the same just because I’m\par still getting familiar with the hack\par squat movement so I’m not going to push\par myself too much on the weight on this\par one and we totally encourage you to do\par just that and to make this work out your\par own adjust it for your own individual\par fitness needs all right here we are\par heels are elevated weights behind us 10\par repetitions in three two one begin\par excellent keep those knees out you got a\par good posture on this one hold those\par dumbbells behind you and you could also\par swap this one out let’s swap your\par dumbbells out for a barbell on this one\par if you have access to one I want a\par little more of a challenge feel free to\par do so\par halfway ten repetitions in total on this\par set go on into the next you guys got it\par keep it going keep it moving here we are\par almost there two more finish strong\par last one and 0 ok good change your\par weight if you need to and we’re moving\par into those toe elevated stiff leg\par deadlift I said one is really hitting\par the anterior muscles the quadriceps and\par this one’s really hitting the posterior\par muscles all right 10 Rob’s in three two\par one begin full range of motion this\par one’s not only great to improve your\par strength and to build muscle but also to\par improve your flexibility and mobility as\par well so I’ll call that a little extra\par crap\par anytime we can accomplish multiple\par things with one movement I’m a fan good\par drive those hips back and then drive\par them forward so all in those hips it’s\par back hips forward on every repetition\par you got it guys\par two more and here we go last one finish\par strong and zero good stuff okay so I’m\par going off one more time last set of\par eight repetitions of each and you’ll see\par throughout this workout I’ve been using\par my adjustable power block dumbbells that\par makes it pretty convenient so you don’t\par have a million dumbbells you have to\par sort through if you’re interested in\par them we do have the link available in\par the video description here we are eight\par repetitions in three two one begin last\par set of these then you can cross them off\par your list nice put that weight back in\par your hips\par even though really putting extra tension\par on the quads we still want to emphasize\par sitting back on every rep like you’re\par sitting down in a chair backs on my head\par chest up very good one into the neck\par come on come on stay strong guys almost\par there\par and last one zero alright here we are\par last set of eight repetitions we both\par can keep the same way if you need to\par change it up go up or go down feel free\par to do so let’s get those toes elevated\par last set of eight repetitions in three\par two one\par here it is finish strong guys feel that\par stretch on every rep you got it remember\par if this were easy everybody be fit\par everybody be lean and muscular but\par they’re not that’s what makes it so\par special that’s what makes you so special\par for showing up today just keep showing\par up you’ll keep getting that much closer\par to your goal few more here we are\par and last one finished strong zero nice\par job for this next superset we’re going\par to go back and forth between a dumbbell\par step-up and a dumbbell side lunge we’re\par going to do three sets of eight\par repetitions of each one so we’re not\par working up and weight like we did before\par but instead keeping the same weight now\par difficulty on this first one is going to\par be determined not only about how much\par weight you’re using but also how high\par this box is so the higher your box your\par staff chair whatever it is you have\par access it to is going to determine that\par difficulty we want this lead leg to do\par the work so we don’t want to get a lot\par of push off from this back leg doing all\par one leg at a time eight repetitions good\par posture and let’s get into it\par again trying your best to control the\par way up and the way down and we don’t\par want to get a lot of push off from that\par leg and foot that’s on the ground be a\par lot easier if we basically jumped up\par every time but instead we want to stay\par nice and under control driving off that\par front leg that’s on the box two more\par guys keeping good posture on this one\par good balance two last one right here\par excellent all right let’s go ahead and\par switch legs and as those legs get\par fatigued and begin it’s going to become\par just that much more difficult to stay\par under control and stay balanced but just\par stay focused on it find a focal point\par for your eyes something to look at and\par it will really help you keep your\par balance excellent good posture shoulders\par are back making sure to breathe queue\par more here we are last two and finished\par strong alright good and you set those\par dumbbells down go ahead and move your\par step or chair whatever using to the side\par moving into a dumbbell side to lunge so\par you decide which weight can be right for\par you on this one we’re going to take a\par big step to the right all one side at a\par time one dumbo outside of the lake one\par dumbbell is in between good posture back\par up doing eight on each side\par let’s get it go on in 3 2 1 begin\par putting that weight back in your hips\par every repetition back stays nice and\par straight good if you need to drop the\par weight on this one and just use your\par body weight you feel free to do so again\par we just encourage you to make this\par routine your own good folding motion\par good posture last one\par good good okay switching sides now head\par of the opposite direction two three two\par one beginning nice big long step feel\par that stretch and that inside leg of the\par great unilateral exercise doing these\par unilateral exercises making one leg work\par at a time is a great way to prevent\par imbalances or even out any imbalances\par good good almost there and you have one\par last one right here and zero okay again\par we’re keeping the same weight on this\par one so we don’t have to go up moving\par into that step up but if you need to\par adjust your weight again feel free to do\par so getting started and five four three\par two one\par begin again stay nice and under control\par the best you can you’ll see we’re not\par perfect on this one just about doing the\par best you can coming back getting a\par little bit better every single time\par you’ve got it and again we’re really\par focusing on that lead leg try not to get\par a big push off last one from that back\par leg alright switch sides right into it\par three two one pique sorry but luckily\par that’s all right she was excited\par she’s must be liking it fearless one\par working hope you guys are too\par let’s remember every rep getting that\par much closer to your goals stay focused\par on it good almost there don’t hold your\par breath keep breathing and last one right\par here\par perfect all right all right set that\par posture chair off to the side back into\par those side lunges so we have again three\par sets of each of these all right second\par set of side lunges getting ready here we\par are in three two one big step reach and\par back up okay good posture shoulders are\par back that’s ones working everything from\par your quads your hamstrings glutes a\par little lower back and abdominals as well\par all getting hit on this one little\par adductor and adductor action – there’s\par no muscles getting left behind plain ah\par nice alright switching sides guys you\par got it come on keep fighting keep\par fighting three two one zero\par fight through that burn remember you’re\par stronger then that burn keep pushing\par let’s go push past that pain I want you\par to impress yourself today exceeding your\par own expectations one into the neck you\par more here we our last one ah perfect\par two down one to go with each one of\par these finish this superset strong\par getting set up starting set that’s it\par that’s it let’s go\par you should excite you I’m excited\par alright and five four three two one\par begin I really want you to focus on\par controlling that descent as well not\par enough to just get up there and then\par flop back down right instead you have\par control the way up and the way down\par definitely makes it harder\par that’s alright also three more make sure\par it works what’s the point in doing it if\par you’re not going to get the results here\par we are\par last one right here and is zero okay so\par it’s not legs last eight of these step\par ups we can cross them off our list and\par two one zero finish strong guys here it\par is focusing on that goal what is it what\par are we working towards getting just that\par much closer every step you got it keep\par breathing\par don’t hold your breath two more that’s\par it finish strong\par here’s our last one and zero clear work\par on those okay check those off the list\par let’s go has the tribe we’re yet ten\par strong on these come on keep that energy\par up last set of these side lunges let’s\par get it right here get after and three\par two one begin that’s it last sets of\par these pushing through these are probably\par one of our least favorite slash favorite\par they definitely work we’re right there\par with you burning with you hurting with\par you three more on this side you’re not\par alone guys not alone let’s go boom\par finish strong last one and zero come on\par last side of these opposite direction in\par three two one begin good remember\par there’s thousands maybe millions of us\par doing the same workout at home doing\par that same burn same sensation you are\par we’re all fighting together halfway come\par on don’t give up keep moving almost\par there last sedative good posture good\par keep breathing one more and zero\par excellent work all right we got good\par news and we got bad news which one do\par you want first\par good news the good news is this is the\par last leg exercise for the day\par the bad news however is we’re going to\par do a dumbbell style Tabata squat with a\par calf raise so we’re going to do four\par sets of 20 seconds of all-out work\par followed by ten seconds of rest so we’re\par just going to burn out those legs\par holding your dumbbells at your side feet\par of shoulders apart full squat and then\par come up onto the balls of the feet\par getting as many in as you can in 20\par second time periods you are not right\par for these burnout round no that’s true I\par never said it’d be easy but I said it’d\par be worth it let’s go come on guys feet\par are shoulder-width apart let’s get this\par first 20 second set going in three two\par one begin\par you can’t just giving as many reps in as\par you can this one is just all about speed\par now I don’t want you to necessarily jump\par but you should feel like you’re almost\par getting ready to catch some air as you\par come up onto those balls of the feet we\par have three two one break okay this ten\par second break is going to go by fast so\par don’t go far we’re going to burn those\par legs out again in two one go alright hit\par it guys come on this point of the\par workout it’s all about that mental\par toughness pushing yourself cuz nobody\par else is gonna do it for you what do you\par got right here put it all out on the\par line almost there breathe in three two\par one\par and break all right two down two to go\par goodness my legs are on fire on shoes\par are two all about that mental toughness\par let’s go going again in now and begin\par yes mark let’s go I told you that ten\par seconds will fly by come on guys go go\par go go don’t stop don’t give up don’t hit\par that pause button\par just keep moving keep working so close\par to the end come on finish strong finish\par strong almost there and two one and\par break all right one last one that way\par you’re so close you’re so close that\par sprint to that finish line together guys\par let’s go right here and begin here it is\par last 20 seconds it’s gonna fly by\par focused on those goals what is it that\par brought you here\par today to begin with getting just that\par much closer come on keep moving keep\par moving you’re a fighter not a quitter\par five seconds and three two one zero\par aah my legs my legs burn ohh oh my\par goodness they’re on fire excellent work\par out there way to push through we’re\par gonna start with some reverse lunges\par we’re going to do one leg at a time and\par repetition I’m gonna do a traditional\par reverse lunge we’re not doing the deep\par river floods so we’re stepping back you\par can tell Claudia to step back further\par I’m just going to drop that back deke -\par it gets to a 90 or claudia is going to\par drop that leg all the way back we’re\par doing 10 repetitions on each leg and you\par can decide if it’s better for you to\par have your hands on your hips or out in\par front of you for a little balance make\par sure to keep that core nice and tight\par and if you having trouble balancing find\par a focal point for your eyes and it will\par help you keep that balance and we have a\par last one right here guys excellent okay\par switching sides now opposite side and\par three two one step back with that\par opposite leg again you decide which one\par is right for you if you’re doing that\par deep lunge make sure you’re keeping your\par back nice and straight\par sitting back that weight in your hips\par and emphasizing those glutes whichever\par one you’re doing make sure to sit back\par and squeeze those glutes up at the top\par as you extend and stand up excellent\par almost there\par two more guys last two fucking through\par it here we go we’re all done okay for\par the next one we are going to need those\par dumbbells we’re going to do a stiff leg\par deadlift so you need just two dumbbells\par for the next one we’re going to do 10\par repetitions feet are shoulder-width\par apart slight bend in those knees we’re\par gonna keep our back nice and straight\par we’re going to use our hips as a hinge\par keep those hips back behind you back\par stay straight your head in a neutral\par position stretch as far down as you can\par and then bring those hips forward\par ten reps let’s hit back stays nice and\par straight just a slight bend in those\par knees so we’re not going to turn this\par one into a squat but instead really\par drive those hips back as you come down\par and if you don’t quite have the\par flexibility you have to come all the way\par down that’s okay\par it ends up being mid chin every time you\par come back complete this workout you will\par get a little bit better and again we\par want to emphasize those glutes on this\par one so stretch those glutes back and at\par the top right now boom squeeze those\par glutes at the top every time we have two\par more making sure to breathe stretch and\par squeeze one more stretch and squeeze\par excellent okay so we can set those\par weights down\par next we’re going to do a frog pump\par Claudia is going to do it from an\par elevated position grabbing her bench but\par again you could also grab the chair and\par on this one I’m going to go ahead and\par lie back with our legs open we’re going\par to bring our heels and feet together\par alright next we’re going to go and take\par your chin tuck it almost like you’re\par getting ready to start a crunch now\par let’s press off of those heels\par bringing your gluts up off the ground\par and squeeze those gluts up at the top\par full range of motion all the way up all\par the way down it also like you to\par emphasize keeping your upper upper back\par and your ribs still on the ground do not\par arch they’re all just in those gluts\par coming straight up and straight down\par we’re doing this one for 30 repetitions\par in total one wrap into the next and then\par nice and controlled both the way up and\par the way down you don’t want to just flop\par your hips back down on the ground\par pressin up and again emphasizing those\par glutes if you’re the type of person that\par glutes have a hard time firing with me\par it really takes a lot of mental effort\par when performing these exercises not to\par allow any other body parts to take over\par and this one we don’t want our lower\par back to take over really when you focus\par just on those glutes excellent full\par range of motion all the way up all the\par way down excellent\par guys we have ten more all right last 10\par keep it up guys you’re doing great\par one into the next nice focus on what\par brought you here today to begin with\par what’s your goal every repetition we’re\par just that much closer to it you got it\par on once there five more last five let’s\par hit it and four three two almost there\par one and let’s hit that last one zero\par excellent alright so next we’re going to\par move into a single leg hip thruster so\par we’re both going to use this bench for\par the next one Claudia’s going to use use\par her resistance band and I’m going to put\par the resistance band right above my knee\par here it’s just placing it just above her\par knee we’re both going to place our upper\par backs on the edge of the bench but again\par you could use a chair for this one and\par again similar starting position on this\par one make sure you have your heels nice\par and underneath your feet underneath you\par and then we’re going to go ahead and\par curl your chin tuck your chin in all\par right so now on one leg drive off that\par heel and kick up full range of motion\par hips drop down and then driving off that\par heel you’re doing ten repetitions in\par total I’m sorry ten per leg I should say\par another good cue on this one is to try\par to pick your toes up so it’s all heal\par and it’ll help you to emphasize those\par glutes on this one\par all the way up all the way down you got\par it guys we have two more last two on\par this leg one more perfect you really\par feeling on the stationary leg that’s\par pushing yes\par all right switching sides right into it\par drop those hips and then drive off that\par heel and again focusing on those booth\par making sure it’s the glutes that are\par firing shouldn’t be your lower back\par that’s catching on fire drive off that\par heel and again it really helps on this\par one if you take those toes up helps help\par you focus on those glutes nice one into\par the next you got it two more guys last\par to stay strong fight through that burn\par all right last one\par excellent work nice job all right come\par on up next we’re gonna need your\par dumbbell quad he’s gonna go ahead and\par keep her my bands on my legs here\par graduate and we’re going to move to the\par ground we’re going to do a dumbbell\par bridge from the ground\par so let’s come on come down to the ground\par so we’re going to do a hip up driving\par off the heels again bring those toes up\par we’re going to place the weight right on\par our pelvis right over where we’re going\par to lift up drive off those heels all the\par way up all the way down Claudia’s\par keeping that band over her knees or\par doing a total of how many ropes we do 20\par 20 repetitions thank you ma’am what\par would I do without Claudia here one wrap\par into the next and we’re just\par concentrating again I’m contracting\par those glutes up at the top every time\par bring those toes up off the ground\par again we don’t want your quads taking\par over on this one that’s a problem when\par people try to do a bunch of squats to\par work their glutes\par unfortunately squats also work your\par thighs in your quads this is all glutes\par are here you got it one in the next and\par you can adjust\par the resistance on this one if you need a\par little bit more feel free to pull down\par on that dumbbell or if you need lighter\par you can just go ahead and remove the\par dumbbell altogether also a total\par possibility so easier variation two more\par guys same move just without the dumbbell\par and last one right here alright we’re\par going to come up onto our feet for the\par next one\par I’m going to use two dumbbells and I’m\par just going to hang on to one heavier\par dumbbell because I’m going to leave my\par bands on for this one we’re going to do\par a bottom half sumo deadlift pulse so\par feet little wider and shoulder-width\par going to point out on those toes both of\par us going to have the dumbbells hanging\par in front you see we’re using a little\par different grip on it first move is going\par to be to break at your hips put your\par hips back then bend at your knees coming\par down we’re going to stay in this bottom\par half for 20 repetitions we’re just going\par to burn it out down here your feet\par should be flat weights in your heels\par keep those knees out don’t allow them to\par collapse inwards lay back is straight\par and breathe that booty working here we\par go we feel it I have more keep it going\par to that back straight you got it one\par into the next last one excellent okay\par whoo come on I cannot next one you’re\par going to set your weights down we’re\par going to get into it all four position\par Claudia’s keeping her band guys I’m\par going to use my mat for this one just\par first just for comfort purposes totally\par because my knees next we’re going to\par move into a fire hydrant so we’re going\par to work our medial glue on this one to\par the side knees are bent we’re going to\par bring that leg out to the side and\par return back down and again cloudy’s\par performing the same move but she’s just\par using the band we’re doing this one for\par 15 repetitions full range of motion\par again squeeze that glute up at the top\par trying your best to keep your shoulders\par square on this one we really want to\par emphasize that glue we’re not trying to\par roll or roll your upper back good again\par every time contract that glute at the\par top we have one more guys\par last one nice okay switch inside\par opposite leg now right into it and begin\par again full range of motion core stays\par tight emphasize using that glute and\par only that glute I can do that burn\par glutes are starting to catch on fire\par just remember you don’t have to listen\par to that little lactic acid burn they’re\par stronger than that burn alone getting\par closer keep it up and one more last one\par nice all right very good let’s go ahead\par and come up onto our feet to the next\par one\par we’re going to do a hip hinge abduction\par closing again going to keep her band so\par this one let’s go and get those feet\par shoulder width apart first move we’re\par going to do is we’re going to bring\par those knees allow them to collapse in\par and then we’re going to take them out\par and we’re going to roll on the outside\par of our feet we’re going to squeeze right\par here in our glutes and we’re going to\par hold it one two three now come back in I\par want you to lower your body so that\par you’re in about a half squat positions\par we’re not standing straight up on this\par one two three come back in again so out\par one two three back in so that’s three\par reps we’re doing 10 out one two three\par good again you’re sitting back not\par standing straight up this is a killer\par one with or without the band especially\par with the band as I’m sure oh yeah\par they’re gonna test you if you don’t have\par any bands they’re actually pretty\par affordable if you want to use the ones\par that we’re using there is a link\par available in the video description where\par you can buy the ones that we like\par otherwise just go ahead and keep working\par out with me over here two more so close\par come on don’t give up now squeeze back\par in hurry last one squeeze squeeze\par squeeze squeeze squeeze squeeze squeeze\par squeeze squeeze and uh whoo excellent\par nice that’s it\par you made it way to push it we made it we\par did make it thank you so much for\par working out with us today if you enjoyed\par this workout you’re starting to see some\par results we’d encourage you to please go\par check out our patreon page we can find\par out more about how you can support our\par mission of keeping these great workouts\par free if you enjoyed this workout with\par routine with us today\par give this video a big thumbs up and\par please subscribe to our YouTube channel\par so that you were always on the know when\par we have new workouts coming out make\par sure to visit has vidcom for hundreds of\par free workouts free meal plans and our\par free complete fitness program and if you\par are on Facebook Twitter Instagram\par snapchat come find us we want to connect\par with you again thank you so much for\par working out with us today spent our\par privilege I’m coach Kozak and I’m\par Claudia and we will see you at your next\par workout\par

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a booty building butt workout the only equipment required for this workout is a pair of dumbbells and then either a chair or a bench I’ll be providing the advanced modification today by using my circle band but don’t worry if you don’t have one you’re still going to get a great workout all right let’s go ahead and get this thing started as Claudia said I’m going to be doing the more beginner intermediate variations where she’s going to be doing more intermediate to advanced so throughout the course of today’s workout you decide which one is right for you we’re going to start with some reverse lunges we’re going to do one leg at a time ten repetitions I’m gonna do a traditional reverse lunge we’re not doing the deep reverse lunge so we’re stepping back you can tell Claudia to step back further I’m just going to drop that back knee – it gets to a 90 where Claudia is going to drop that leg all the way back we’re doing 10 repetitions on each leg you can decide if it’s better for you to have your hands on your hips or out in front of you for a little balance make sure to keep that core nice and tight and if you’re having trouble balancing find a focal point for your eyes and it will help you keep that balance and we have a last one right here guys excellent okay switch in size now opposite side and three two one step back with that opposite leg and again you decide which one is right for you if you’re doing that deep lunge make sure you’re keeping your back nice and straight sitting back that weight in your hips emphasizing those glutes whichever one you’re doing make sure to sit back and squeeze those glutes up at the top as you extend and stand up excellent almost there two more guys last two fucking through it here we go done okay for the next one we are going to need those dumbbells we’re going to do a stiff leg deadlift so we need just two dumbbells for the next one we’re going to do ten repetitions feet are shoulder width apart slight bend in those knees we’re going to keep our back nice and straight we’re going to use our hips as a hinge kick those hips back behind you back stay straight your head in a neutral position stretch as far down as you can and then bring those hips forward to stand up ten reps let’s hit it back stays nice and straight just a slight bend in those knees so we’re not going to turn this one into a squat but instead really drive those hips back as you come down and if you don’t quite have the flexibility yet to come all the way down that’s okay ends up being mid chin every time you come back complete this workout you will get a little bit better and again we want to emphasize those gluts on this one so stretch those glutes back and at the top right now boom squeeze those glutes at the top every time we have two more making sure to breathe stretch and squeeze one more stretch and squeeze excellent okay so we can set those weights down next we’re going to do a frog pump Chloe’s going to do it from an elevated position grabbing her bench but again you could also grab the chair and on this one I’m going to go ahead and lie back with our legs open we’re going to bring our heels and feet together all right next we’re going to go ahead and take your chin and tuck it almost like you’re getting ready to start a crunch now let’s press off of those heels bringing your gluts up off the ground and squeeze those gluts up at the top full range of motion all the way up all the way down it also like you to emphasize keeping your upper upper back and your ribs still on the ground you want to arch they’re all just in those gluts coming straight up and straight down we’re doing this one for 30 repetitions in total one wrap into the next and then nice and controlled both the way up and the way down you don’t want to just flop your hips back down on the ground good press and up and again emphasizing those glutes if you’re the type of person that’s glutes have a hard time firing with me it really takes a lot of mental effort when performing these exercises not to allow any other body parts to take over on this one we don’t want our lower back to take over really when you focus just on those glutes excellent full range of motion all the way up all the way down actually guys we have ten more all right last ten keep it up guys you’re doing great one into the next nice focus on what brought you here today to begin with what’s your goal with every repetition we can just that much closer to it you got it almost there five more last five let’s hit it and four three two almost there one and let’s hit that last one zero excellent all right so next we’re going to move into a single leg hip thruster so we’re both going to use this bench for the next one Claudia’s going to use use her resistance band and I’m going to put the resistance band right above my knee here so just placing it just above her knee we’re both going to place our upper backs on the edge of the bench foot again you could use a chair for this one and again similar starting position on this one make sure you have your heels nice and underneath your feet underneath you and then we’re going to go ahead and curl your chin tuck your chin in all right so now on one leg drive off that heel and kick up full range of motion hips drop down and then driving off that heel we’re doing ten repetitions in total I’m sorry ten per leg I should say another good cue on this one is to try to pick your toes up so it’s all you’ll that’ll help you to emphasize those glutes on this one all the way up all the way down you got it guys we have two more last two on this leg one more perfect you really feel it on the stationary leg that’s pushing yes all right switching sides right into it drop those hips and then drive off that heel and again focusing on those glutes making sure it’s the glutes that are firing shouldn’t be your lower back that’s catching on fire drive off that heel and again it really helps on this one if you take those toes up I’ll help you focus on those glutes nice one into the next you got it two more guys last two stay strong fight through that burn all right last one excellent work it nice job all right come on up next we’re going to need your dumbbell Claudia’s gonna go ahead and keep her my bands on my legs everybody wait and we’re going to move to the ground we’re going to do a dumbbell bridge from the ground so let’s come on come down to the ground so we’re going to do a hip up driving off the heels again bring those toes up we’re going to place the weight right on our pelvis right over where we’re going to lift up drive off those heels all the way up all the way down Claudia’s keeping that band over her knees or doing a total of how many risks we do 20 20 repetitions thank you ma’am what would I do without Claudia here one wrap into the next and we’re just concentrating again huh I’m contracting those glutes up at the top every time bring those toes up off the ground you know we don’t want your quads taking over on this one that’s a problem when people try to do a bunch of squats to work their glutes unfortunately squats also work yours the highs in your quads is all glutes are here you got it one in the next you can adjust the resistance on this one if you need a little bit more feel free to pull down on that dumbbell or if you need lighter you can just go ahead and remove the dumbbell altogether also a total possibility so easier variation two more guys same move just without the dumbbell and last one right here alright we’re going to come up onto our feet for the next one I’m going to use two dumbbells and I’m just going to hang on to one heavier dumbbell because I’m going to leave my bands on for this one we’re going to do a bottom half sumo deadlift pulse so feet little wider and shoulder-width go ahead and point out on those toes both of this going to have the dumbbells hanging in front you see we’re using a little different grip on it first move is going to be to break at your hips put your hips back then bend at your knees coming down we’re going to stay in this bottom half for 20 repetitions we’re just going to burn it out down here your feet should be flat weights in your heels keep those knees out don’t allow them to collapse inwards way back is straight and breathe that booty working here we go we feel it five more keep it going to that back straight you got it one into the next last one excellent okay whew come on I’m not next one you’re going to set your weights down we’re going to get into it all four position Claudia’s keeping her band guys I’m going to use my mat for this one just first just for comfort purposes totally because my knees next we’re going to move into a fire hydrant so we’re going to work our medial gluon this one to the side knees are bent we’re going to bring that leg out to the side and return back down and again cloudy’s performing the same move but she’s just using the band we’re doing this one for 15 repetitions full range of motion again squeeze that glute up at the top trying your best to keep your shoulders square on this one really want to emphasize that glue we’re not trying to roll or roll your upper back good again every time contract that glues at the top we have one more guys last one nice okay switch inside opposite leg now right into it and begin again full range of motion core stays tight emphasize using that glute and only that glute lighting through that burn glutes are starting to catch on fire just remember you don’t have to listen to that little lactic acid burn it’s stronger than that burn plumb getting closer keep it up and one more last one nice alright very good let’s go ahead and come up onto our feet to the next one we’re going to do a hip hinge adduction closing again I’m going to keep her band so this one let’s go and get those feet shoulder width apart first move we’re going to do is we’re going to bring those knees allow them to collapse in and then we’re going to take them out and we’re going to roll on the outside of our feet we’re going to squeeze right here in our glutes and we’re going to hold it one two three now come back in I want you to lower your body so that you’re in about a half squat position so we’re not standing straight up on this one two three come back in again in the food so out one two three back in so that’s three reps we’re doing 10 out one two three good again you’re sitting back not standing straight up and this is a killer one with or without the band especially with the band as I’m sure oh yeah they’re gonna test you if you don’t have any bands they’re actually pretty affordable if you want to use the ones that we’re using there’s a link available in the video description where you can buy the ones that we like otherwise just go ahead and keep working out with media over here guys we have two more almost there going through that burn pass that goes there it is tried to take your mind off of it last one nice all right this is your one and only real break of this routine if you need some water need to take a second now is the time to do it we’re going to repeat this one more time fruit starting off with those deep reverse lunges or this traditional reverse lunges we have 10 on each leg we’re getting started here in five four three two one step them back drop that back knee again you decide which variation is appropriate for you and your fitness level making sure to breathe on the weight breathe in on the way down and greed out on the way up and every eye can play every exercise are exhaling on the hardest part excellent drive off that heel we have two more last two squeeze those glutes squeeze them one more last one quick switching legs right into it okay let’s go I’ll fill my gluts girl growing already I hope you guys do – pretty sure these shorts are getting shorter with every rep keep breathing keep that good posture back stays straight halfway again if you’re having trouble balancing find a focal point for your eyes something to look at three more almost there say tough here we go last one go couldn’t all right let’s grab it with both of those dumbbells needed for the next one we have those stiff leg deadlift choose your weight appropriately you got ten of these and if you start with the heavier weight need to drop it during the course of the workout or vice versa and you’ll have your no problem to adjust as we go feet are shoulder width apart little bend those knees back is straight push those hips back behind you to the head in a nice neutral position and you might find as you go through these that you improve flexibility mobility just within the same workout and that’s a good thing once you try your best to kind of keep those shoulders retracted on this one don’t totally bend over and lose tightness and stricken you’re straight flat back that’s why guys by doing that I’ll make sure that you’re stretching those hamstrings and glutes good I driving them back behind you you got it one right into the next qumari pushing through that burn you got it come on would you come here for I’m lighter okay set those dumbbells down we’re moving into that 20 that funny-looking one the Frog pump glad he’s going to do that elevated Frog pump where I’m going to do it from on the ground mm-hmm you decide which variation is right for you but we do have 30 repetitions of this one so feeder together heel the heel head is up almost a little bit of a crunch position and now let’s drive off those heels and squeeze those glutes up at the top might need to go to your happy place on this one or the glutes start burning one the next excellent work keep breathing stay focused on what motivates you what’s your why why’d you click on this video dick today something brought you here whatever it is stay focused on it don’t let it leave your mind nice work come on keep it up think about what you want those glutes to look like visualize it right here one into the next we have 15 more all right halfway point there it is keep fighting excellent squeeze those glutes up at the top every time I know they’re catching on fire I know it’s hurting ten more guys but you still got to squeeze them come on what’s the point of doing this we’re not going to do it right I want to get maximum results right here you got it almost there yes I have more and four three two almost there one last one right here zero whoo little good yes it is all right the burn the burn is way over is not over yet oh no the burn is real oh no no are we moving into that single leg hip thrust one leg at a time if you have the bands this is where you put them on putting it on over here and your knees again we’re going to get that upper back balance on to either your bench or your chair couch whatever you have on this one could also be done from the floor if you have absolutely nothing to lean up on all right one leg at a time we’re doing ten reps on this one Claudia yes sir all right dropping that hip and bringing it up driving off that heel bring those toes up and it really forces you to isolate those glutes nice four more all the way up all the way down nice full range of motion squeeze more you got it last one oh my goodness gracious these bands they work they’ll get you hey I’m having fun over here and I don’t even have the band so Claudia is working hard I know that much nice again last ten of these well yeah sometimes a band slips no big deal put a bag where it belongs nice you got it one wrap into the next half way guys your machine right here pushing past that burn no giving up you gotta G like last one right here ah nice good job her down yeah we need just one dumbbell for the next one that’s right I’m gonna leave my bands on and get my heavier weight we’re gonna do that dumbbell hip up bridge and Jenn Claudia’s going to use her band on this one I line down on the ground feet are flat on the ground one play set Dumbo your lower abs and we’re gonna come up drive off those heels squeeze the gluts up at the top we got this one for 20 reps 20 times you got it you’re not imagining things that burn is real our glutes are on fire just like yours are we’re right there with you pushing through rep by Rep nice just think about how good you’re gonna feel when this workout is all over with you can just cross this off your list halfway point round is flying by you got it again keep those toes up driving off those heels good and five more guys after this focus on controlling the way down to don’t just allow your hips to flop down but instead keep them under control good good not one more after that last one right here and nice all right we’re up on our feet moving into that sumo bottom half deadlift again I’m using the two dumbbells I’m using the one with the band and honestly if you’re burnt out right now and you need to put the dumbbells down and just use your own body weight hey that works to you we encourage you to make this workout your own feet are a little wider than shoulder width toes are pointed out hips back first head chest up dropping down and now it’s one any pulses nice don’t try to rush those pulses get those knees out and again go to that happy place what motivates you why are you here I think my good weight how good you’re going to feel when this thing’s all done there we go pushing yourself five more nobody else can do it for you right here you got it three two two-one-zero whoo-hoo we burn so good yes sir burn so good how are you set those dumbbells down are moving on to the fire hydrants are on all fours for the next one we’re knocking out 15 repetitions per lay another one you should go to your happy place about or with yes hands are shoulder-width apart let’s go ahead and raise up with our medial glute knee out to the side again nice and under control you have to be easier if we just flop that leg back and forth but not about just making it easy you want to be effective excellent squeeze that glute up at the top you got it 15 reps in total and you have five more guys that’s it four more three more two one last one zero all right switch legs now let’s hit it last one on the other side and begin excellent one wrap into the next you got it doing this for you not for anybody else see that’s getting a little bit better every day you got it right here put in that works you can accomplish your goals nice and five more almost there let’s go four three two one last one finish strong zero Louie all right we’re up on our feet come on this is it right here hats a tribe what you got feet are shoulder-width apart let’s go ahead and start those adductor hip hinges knees come in we’re squatted back and then a roll out on the outside of your feet hold two three in I’ll squeeze right here pull those knees out and back in and rap sum total to three and you got it everything you got right here sitting back waiting your hips don’t stand up like that urge here we go you and me sit come on halfway guys we’re right there with you you’re not alone let’s finish then it’s strong and I stay focused on them there it is one rap into the next two more so close come on don’t give up now squeeze back in here it last one squeeze squeeze squeeze squeeze squeeze squeeze squeeze squeeze squeeze and uh whoa excellent nice that’s it you made it way to push it we made it we did make it thank you so much for working out with us today if you enjoyed this workout you’re starting to see some results we’d encourage you to please go check out our patreon page where you can find out more about how you can support our mission of keeping these great workouts free if you enjoyed this workout with routine with us today give this video a big thumbs up and please subscribe to our YouTube channel so that you were always on the know when we have new workouts coming out make sure to visit has fit calm for hundreds of free workouts free meal plans and our free complete fitness programs and if you are on Facebook Twitter Instagram snapchat come find us we want to connect with you again thank you so much for working out with us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout