8/14/2019 Circuit Training Workout # 76.docx

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Circuit Training Workout # 76 Killer Glutes with Core Strength Training

Need: Dumbbells, Cable Pulley, Gym

Forward Lunge with Arm Reach 1m Each Side (slow & controlled) TO Half Bicycle Lift &Lowers 1m Each Side TO Low Plank Alternating Outside Knee Touches 1m

Single Leg Bridge Holds 30s Each Side TO Dumbbell Step Ups 1m Each Side TOAdvanced Balanced Scissors 30s Each Side

Low Pulley Single Leg Deadlifts 30s Each Side TO Rapid Low Cable Cross Body Rows1m Each Side TO Mid Pulley Single Leg Dead Lifs 30s Each Side

Cable Pulley Kick Backs 1m Each Side TO Low Squat Low Cable Pulley Row 1m TOHigh Cable Single Arm Elbow to Knee Crunches 1m Each Side

Single Leg Wall Lunge 1m Each Side (NO WEIGHTS, Touch floor Each Rep) TO Wall HipLifts 1m TO Spiderman Push Ups 1m

8/14/2019 Circuit Training Workout # 76.docx

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Squat and Extend 1m Each Side TO Weighted Forward & Back Plank Pulls 30s EachSide TO Single Dumbbell Goblet Squats 1m

Small Range Dumbbell Crunches 1m TO Weighted Bench Sit Squats 1m TO DumbbellAlternating T-Pres Ups 1m

Barbell Benched Hip Thrusts 1m TO Benched Barbell Lift & Lowers 1m (lower on lower) 

TO Deadlifts 1m

Benched Flutter Kicks 1m TO Benched Single Leg Glute Lift & Lowers with Hold orPress 1m Each Side TO Walking Lunges 1m

Side TO Side Lunge Low Leg Lift 1m TO Plank Push Ups with Alternating Kick Backs1m TO Leg Press Narrow Stance 1m

Leg Press Normal Stance 1m TO Smith Machine Weighted Assisted Pistol Squats 1mEach Side TO Captains Chair Tucks 1 m