Training My Shoulders and Glutes

[Jayne Scott]

Hi folks,

Here's my shoulders and glutes workout with nothing more than an exercise mat and dumbbells. Enjoy!

1. Hip thrust + Alternating Knee Ups:
- 45 secs for either leg.
- my arms are flat on the ground.
- I stiffen my glutes and avoid letting my hips drop to the ground.
- I then bend my knee, straighten a leg, and raise the leg straight up.

3. Leg Pulse
- 45 secs for either leg
- 60 sec break afterwards.

4. DB Press
- for 45 sec with 15 sec rest.

5. DB Lateral Raises
- for 45 sec.
- I keep movement slow and controlled to help make the DBs feel heavy.

6. DB Lateral Shoulder Circles
- forward & backward circles for 45 sec.
- 60 sec rest after completing DB lateral raises + DB lateral shoulder circles

7. Corner Kicks (Right & Left leg)
- 45 sec for either leg.
- I keep my arms flat on the ground whilst moving my leg in semi-circles.
- I keep my knee in, straighten my leg out, touch the ground with my toes, then bring up my leg.
- 60 sec rest after each leg workout.

8. DB Reverse Fly
- 45 sec with 15 sec break.

9. DB Alternating Front Raises
- 45 sec with 15 sec rest.

10. DB Front Raise Holds
- 45 sec.


And that's that!!