Hi BodyRockers, Today is Hump Day! Everyone knows what body part we work on hump day - your GLUTES! Get ready, we've got a good one! Never miss another workout! Get these daily workouts emailed directly to you. Just sign up for the workouts here and check the workouts box!

Beginners:

2-3 Rounds

30 Seconds Work | 10 Seconds Rest

Intermediate:

3-4 Rounds

50 Seconds Work | 10 Seconds Rest

Advanced:

5 + Rounds

50 Seconds Work | 10 Seconds Rest

   

Hip Thrusts

With your mid-back across an elevated bench (or table or couch) and feet planted firmly on the ground, push through your heels and squeeze glutes to lift hips. Use the hiit bar or sandbag across your hips for extra resistance.  

Curtsy Step Up Lunge

Begin standing on the step with hiit across back. Step back and off into a curtsey lunge. Return to step and repeat on other side. Can be done flat on floor, too.  

Reverse Lunge Hop Up

Begin standing on step. Lunge back and off step, bringing knee one inch of floor. Then hop up onto leg on the step. Repeat 5 times each leg before switching. Can be done flat on floor, too.  

Stiff Sumo Deadlift

Holding hiit bar in front of body with straight legs in a wide stance, do a stiff-leg dead lift. Squeeze back of legs and glutes to come back to upright. Don’t round back.  

Touchdown Squats

Begin standing up straight. Jump feet apart and touch floor. Be sure to bend legs and get your butt low! Don’t just bend over. We’re trying to work the inner thighs here.