30 Minute Glutes Burner Workout | IGNITE – Day 4

TopShop · June 3, 2024

30 Minute Glutes Burner Workout | IGNITE – Day 4

By TopShop Bodyweight Workouts at-home workout, butt and thigh workout, butt lift workout, butt workout, butt workout at home, butt workout for women at home, butt workout with weights, cardio hiit, cummings, female fitness, Fitness, full body, Full Body Workout, glutes workout, glutes workout at home, glutes workout for men, HIIT, hiit workout, home workout, interval training, motivation, Strength, sydney, sydney cummings, sydney cummings cardio, total body, womens health, Workout, Workouts 50 Comments

Video Transcript

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what’s up guys it’s sydney and this is your 30 minute glutes burner workout so grab some sliders or sweat towels and your dumbbells and let’s get started what’s up guys i’m so excited that you’re here today for our 30-minute glute workout we have 13 exercises that we’re gonna rock through for two rounds each and you’ll see i’ve got some things out here so i want you to know what i have i want to give you options for what you can grab if you don’t have similar things and then we’ll get started okay so while i’m showing you this go ahead and grab your water and your sweat towel pull it out around you i have my glute resistance bands not mandatory but if you want to add those to the workout you can restock coming very soon for those and then also something i haven’t pulled in for a while is the slider disc so if you have something like this that will fit the surface that you’re working on so a hard plastic surface for carpet a softer surface for something like a slick or hardwood floor will be perfect if you don’t have these discs you can grab plastic plates you can do socks you can do t-shirts you can do sweat towels anything that will allow you to move back and forth like this okay and if you don’t have that if you’re working out on a rubber floor i’ll show you what to do as well okay so i’ve got you covered as always modification window will be on this side of the workout today thumbs up if you are ready let’s get into our warm-up all right let’s hinge our hips back and forth two one let’s go there you go reach squeeze let’s start the activation of the glutes squeeze together from the back okay so don’t wait until you get here and then squeeze reach back squeeze now engage all the way in there we go good three two one good take left foot out in front reach down to your toe and switch good you might feel a little bit of calf tightness there with the cardio workout we did a couple days ago we did a lot of bouncing or at least i do good one more each leg one and two good feet wide let’s go side to side there we go i like to use my hand push here stretch here great work and this will be a low impact workout as well so the modifications that i’ll be providing will just be without weights as always any modification will be to drop the weights lower the weight number that you’re using okay but i’ll show you here all the ways that i think it would help you if you don’t have weights or if you just need to dial it back a little bit more [Music] good cross your arms over your chest big open [Music] good we’ll be holding some weights up top here i should mention i have my 15 20 25 and 30 pound dumbbells today good four three two one all right exercise number one we’re gonna work on activating a little bit more bent leg you’re gonna go field drive to the side heel drive back okay side and back left leg only two one let’s go side and back [Music] good so you’ve got glute medius on the side here and then hip extension in the back [Music] good really try and balance on this leg i’ve got one spot on the floor that i’m staring at good there you go 45 seconds here let’s just get a nice warm for a nice long work period this will benefit us throughout the whole workout being able to have these glutes warmed ready activated [Applause] as you can see totally fine if you lose your balance two one rest so we’re going to switch it over to the other leg okay same thing little bend here i want you driving the heel okay so make sure you’re not pointing your toe a little bend here shoot that heel out to the side two one let’s go [Music] good [Music] perfect keep your core tight find something hopefully in front of you diagonal on the ground stare at it keep your core tight think about the squeeze not about the height of your leg so if you’re getting up this high but not even squeezing not really working on the glute activation lift with the glute put your finger right here feel your glute firming up when you lift that’s what we need good job two and one all right moving into our first exercise i want you to grab one dumbbell that’ll put your toe on there and then dumbbells here okay we have a staggered toe lifted squat okay so this is optional up top here all right i’ll show you and then we’ll go one round per leg all right keel is planted on the ground toe is up you’re gonna stagger your back leg okay sit your hips back and sit okay the point here is to keep driving this heel into the ground as you come up here okay so let’s go together in two one here we go just think of that front leg good deep squat and most importantly push the heel down okay your first move is to set your hips back and then sit down [Applause] good good almost there ten more seconds [Music] three two one good now same thing other foot okay and just think of a squat think of my hips they go back and sit okay i’m really pushing this heel down into the floor ready four three two all right let’s go step it back sit drive [Music] good you’ll have a little weight on this back but that’s okay but just allow yourself to push that front heel into the ground really hard and you should feel your glutes really forcing that hip back up forward [Music] good job [Music] perfect 14 13. [Music] three two one and good all right moving this guy out of the way next exercise we have a single leg deadlift all right you’re going to tap back kind of like curtsy style you’re going here pinch come up tap back pinch okay so if you want to go heavier weights grab them we’ll go in ten seconds okay all right here we go three two one little tap back hinge drive good with this kind of curtsy staggered diagonal backward stance you get a little bit of a lateral shift to kind of target this glute here okay so keep going dig the heel down again i’m going to tell you all day push your heel into the floor [Applause] good ten more seconds three two one and rest we’ve got the same thing on the other side okay so my foot just staggers here from the side just right here hinge and drive okay all right let’s go five four three two other leg one let’s get it tight core squeeze from the back [Music] that’s it beautiful heel power are you pushing your heel down through the floor yes there we go eight seven two one and rest we have a single-sided lateral lunge now okay we just finished up doing our deadlift with this leg so we’re gonna give that guy rest and we’re going to lateral lunge to the right okay dumbbell is going to be right here sit come halfway up back down remember it’s all about pushing the heel down you find yourself up on your toes you’re not sitting your hips back far enough to allow the glute to work okay so grab your weight let’s go in two one slide it over sit halfway up good [Music] perfect you can be here here here body weight whatever it is for you good come on fight to push that heel down as your butt sits back and then down i want you to use that glute to come up out of the bottom good job [Music] [Applause] [Music] five four three two one good let’s take 15 seconds take it over to the other side okay remember back and down all right so i’m here ready four three two one let’s go stay under tension notice i’m stopping here and i’m sitting back down good push the heel down come on abs are tight back is strong twelve five four come on two one and rest all right let’s go back to our heavier weights sumo romanian deadlift two feet on the ground here okay no side to side no single foot you’re hinging here and stand okay from the side here stand okay grab weights that challenge you we go in five four three two and let’s get it a little bend in the knees so you’re not locked out here you’re here squeeze from the back to drive up neutral also don’t go here you don’t need this hyperextension you just need a glute squeeze good work breathe four three two one good if you can go heavier let’s grab that heavier weight one more round all right ready here we go let’s go in four come on good power squeeze starting from the back to bring it forward let’s go don’t go any lower than you can go while keeping your back flat come on stay with me 15 seconds good let’s go four three two one and rest beautiful job grab some water we’re going to lay it down on the floor for a three exercise glute bridge circuit okay [Music] all right here we go so we’ve got staggered glute bridges regular glute bridges glute bridges with an abduction if you want to pull in a glute resistance band here’s your chance okay i’m going to grab my heavy first one we’re gonna go staggered so one foot just a little bit in front of the other okay throw a dumbbell on your hip if you would like body weight if you need to okay so right here we’re going in four three two one let’s go and keep the same stagger here round two we’ll switch to the other foot in front same thing heels push hard into the floor squeeze from the bottom to lift the hips don’t wait until you get here then squeeze okay good job let’s go just about seven seconds left here we go [Music] two one and rest good now take your feet just flip them one leg’s a little in front of the other okay you should mainly feel the back leg doing most of the powering up okay round two let’s go in three two one come on back up [Music] keep your hips level good job and you shouldn’t have a massive distance between your front and back foot okay it should just be about half of a shoe length [Music] good job come on 15 seconds let’s go [Music] that’s it squeeze squeeze squeeze i know i’m keeping you under tension a lot today we only have 30 minutes together so we’re gonna get some good work in here two one good 15 seconds rest we go to regular glute bridges feet are equidistant from your glutes and apart right here if you want to bump up weight grab another dumbbell we go in four three two one come on there you go heels down squeeze from the bottom don’t wait until you get to the top and then squeeze [Music] that’s it push through that shakiness push through that burn you got about 15 seconds left come on squeeze them together eight seven two one good all right one more time through same thing i want you to squeeze your glutes from the ground to lift okay don’t wait until you get to the top then squeeze them together ready three two one let’s go come on heels down that’s it power it up come on you’ve got just about 10 seconds left 10 9 [Music] four three two one and rest okay 15 seconds it’s your choice if you want to keep a dumbbell or not the next two rounds you go up you stay up we go out out out okay let’s go in three two one come on lift up tuck the belly button under squeeze the cheeks together knees go out about three or four inches and slowly come back in slowly is the key word so you’re not just popping in and out [Music] breathe through it good push through this burn with me this pain and this burn burn okay just made up a word five four three two one and rest drop it down the fire one more round here then we switch it up okay good job five four let’s go again three two one come on good feel those glutes squeezing under keep your hips neutral meaning don’t have your belly up high okay pull it here [Music] great job i’m with you we’ve got about 15 seconds i refuse to drop my hips at this point i’m not going to do it as bad as that burns as bad as i want to not letting my hips drop stay with me here come on i know you’re there working hard that’s what’s keeping me going two one and rest glutes on fire grab some water [Music] okay the next one we’re gonna open up your hips a little bit here okay so i’m gonna give you frog pumps butterfly pumps whatever you’d like to call them okay soles of your shoes are gonna be together last glute bridge position here i promise okay soles of your shoes are together you’re pushing the outer edges of your foot into the ground okay what i want to keep in mind is not to just let my belly go high pull it here squeeze under okay ready let’s go touch down up good job come on push the edges of your feet into the floor don’t let your belly button lead the way let your hips lead the way good come on i’m laughing through the pain through the shakiness if you’re there with me know that you’re not alone come on four three two one rest if you want to add weight to this go ahead put it on your hips okay know that when you add weight things could get a little wobbly so make sure your hips stay even ready five seconds we’ll go in four three two one come on [Music] good i’m gonna throw a dumbbell on top keep rocking and if you ever need to do that do it okay we know when we can push ourselves a little more i’m always here for that good job come on give me ten nine squeeze those lower glutes together come on four three two one and rest [Music] okay we’re rocking guys keep rocking with me okay we’ve got fire hydrants you can grab either a boot resistance band or a dumbbell and clamp it right here okay going out to the side left leg only all right only hit the left leg here then we’ll go in four three two pull your belly button in then go come on so if you get here pull it back [Music] good try to keep your belly button facing the ground [Music] [Music] beautiful job come on [Music] ten more seconds then without stopping you knew it was coming right without stopping you go right over to the right leg unless you need to switch dumbbells i’ll give you a five second switch period okay two one switch it over you need to switch dumbbells go ahead all right resistance band stay here ready let’s go lift again [Music] good job come on lead out with that knee and your heel [Music] good come on more seconds [Music] come on four three two one good now the leg that you were just lifting i want you to lay down on the floor on that hip okay so it’s just lifting my right leg i’m gonna put my right leg down it’s gonna rest okay side plank opener you have options stay here on the ground just lift okay throw a dumbbell right here if you don’t have a glute resistance band ready all right let’s go and if you want to go up intensify this a little bit right here make sure if you go up your ribs don’t go up here pull it here keep it neutral [Music] drive your heel not your toe if it’s the toe it’s more quad if you’re heel driving that’s glute that’s that top part of your glutes [Music] seven six three two one go ahead and flip it over nice work if you need a little cushion on your elbow roll your mat up right here all right as soon as you get there let’s go we’re up again 40 seconds here then we’ll rock into our slider move if you have sliders if not i’ll show you exactly what to do let’s go good job come on [Music] good come on i know you’re tired keep rocking with me drive that heel to the ceiling if you need to drop down keep lifting it’s all about the abductions the separation of legs seven six four three two one okay beautiful now let’s move into these hamstring curls if you do not have sliders you’re going to be curling your hamstrings from here okay lift your butt up heels down your hamstrings go from straight to curl okay if you do not have sliders this is your option if you want to bump yourself up put your hands on some dumbbells that normally helps people kind of get their butt back here then lift okay if you have sliders we’re gonna roll with the sliders on our heels tailbone on the edge of the mat okay you have options two legs is gonna be the toughest if you need to modify that one leg okay are you ready for this you are make sure whatever you do you don’t go out leave your butt down then bridge back up as your heels come in your butt comes up ready we’re going in five four three two come on let’s go [Music] as your heels pull your butt lifts do not pull back in here then bridge go out lift lift lift lift there we go if you’re going one foot full extension come back into bridge okay [Music] let’s go let’s go five four three two one we have one more round of that okay if you want to try two legs let’s go for it you want to try the glute bridge pull through you can’t quite get these go back up come right here okay you’re going from straight to bent okay the bent is the hamstring contraction that’s what we want okay ready two one we go again [Music] keep your ribs and your hips in nice and tight too great job bridge up come on [Music] 13 12. [Music] five four three two one and rest oh boy welcome to the sliders world oh my gosh okay let’s cool it down let’s stretch you out grab some water short and spicy right grab some water let’s cool it down you’ve made it to your cooldown i don’t know if i said that i’m on fire right now so i’m not sure if i said it but you did make it to your cool down all right let’s go feet wide and just keep your back flat as you hinge and reach back beautiful job today slowly come up okay take left foot out front right foot out back reach down down down to that front toe good a little lower there you go let your background out slowly roll it up and let’s switch legs okay down down down and then let your background out good job today i hope most importantly you felt the engagement of your glutes here today you felt your glutes pushing back squeezing forward or your glutes lifting out to the side or your glutes pushing you out of a staggered toe lifted squat okay definitely some new moves in here today so don’t be frustrated if you felt like this is really challenging to me i’m having trouble kind of getting into this positioning okay i challenge you to kind of slow it down pause take a breather try to slow it down and do it on your own time you’ll probably connect a lot better with it okay shift it out to the other side and any time you’re faced with challenges know that they’re not there to make you feel weak they’re there to help you recognize your own strength because a lot of times we’re just going through the motions right a lot of times we’re doing what we have to do we wake up we know exactly how much time we have we’re going to sleep in until we really don’t have any more time go to work you do what you have to do you come home you go through the motions right we all do it it’s not just you i do it sometimes too but for instance one of the things that i learned with being on the news recently is that i love things that push me outside of my comfort zone because they scare me it sounds strange but they scare me into thinking you have to level up sydney you have to brush aside your comfort zone step into something that’s scary that maybe you’re not comfortable with get a little nervous get a little anxious about it still step into it and then find out you do have that strength already inside you you do have the capabilities to pursue this thing and there’s so much joy in the journey but there’s also joy and the struggle of discovering your own strength okay so don’t think that if you’re ever faced with something risky or scary that it’s there to say oh you may not be able to accomplish this right it’s there to say hey here’s a challenge i want you to step up to the plate and i want you to show yourself through this struggle through this journey through this scary thing through this risky thing what you are actually capable of i’m going to pull you out of just going through the motions i’m going to pull you out of comfort zone mundane daily habits right i’m going to push you into step it up a little bit do something that’s scary do something that you’re not used to develop habits that are outside of your i got technically all the things done kind of day and then fill the rest of your evening or the early part of your morning with just you know watching tv or social media scrolling right we’ve all done it so i want you here to prioritize things that make you closer to your goals is that doing something out of the ordinary out of your normal routine probably absolutely yes okay but challenge yourself don’t be afraid of a challenge be pushed by a challenge be encouraged by a challenge reveal what you already have inside of you what you are actually capable of when you’re challenged okay it’s just like someone pushing off the diving board and you find out you can swim right that’s what i want for you i want you to take those risks okay so i’ll be here back for you tomorrow make sure you push yourself all right show up again tomorrow ready to do the same thing and i’ll see you then all right make sure before you head out you give the video a thumbs up and subscribe to the channel then comment below that you crushed it i love you guys i’ll see you tomorrow [Music] you

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30 Minute Glutes Burner Workout | IGNITE – Day 4