Glutes, Hamstrings and HIIT Workout at LA Fitness Gym

Warm up:

• 2 sets of 30-40 reps clamshells (each side) - at home
• 2 sets of 30-40 reps donkey kicks (each side) - at home
• 2 sets of 20 reps fire hydrant (each side) - at home
• 1 set of 20 reps weighted donkey kicks (each side) - with 5lbs. DB at the crease of the knee (each side)
• 50 reps bodyweight glute bridge
• 2 sets of 20-25 bodyweight hip thrusts (4 risers aerobic step)

Glutes & Hamstrings Workout:

• 3 sets 20-25 reps BB hip thrust (4 risers aerobic step)
• 3 sets 15-20 reps BB deadlift (75 lbs)

HIIT: 15 minute spin bike (1 minute easy pedaling / 30 sec high resistance pedaling)