MORGANNE's video: At Home Glute Routine

Amazing at home flute routine to work and tone the gluten without a gym membership!! Ab Routine: https://www.youtube.com/watch?v=Mdbqg76w1jQ Music provided by Frequency Track: - Jumble Link: https://youtu.be/tmj4MxMiScg Materials Needed: A 10 lb weight (optional) A Study Chair A Yoga Mat or Rug Warm-Up: 1. Body Weight Squats: Hip width distance apart, weight on heels. 30 seconds 2. Sumo Squats: Legs come out wider and feet point outwards. Squeeeeeeze bum at the top of the movement (you do that in most of these movements). 30 Seconds. 3. Pulsing Jump Squats: Take the Positioning of the first squat we did, and pulse down 3 times in a squat position, then explode up, and jump at the top. 30 seconds. Rest 1 Minute Cardio Portion: Chair Step over: Place one foot on medium-height chair, try to keep weight in heel for glute activation. Step free foot over to one side, and the other continuously without stopping for 1 Minute. Repeat on other side. Then repeat both sides one more time. Rest 2 Minutes Pendulums: If using a weight, place weight in same hand, as foot that is rooted to the ground. Let your upper body fall over, slowly and let your other leg swing up in back until you create a T. Use the glue of the balancing foot to pull yourself back up at the top. Switch sides. 2-3 sets one 10 on each side. Rest 1 minute Glue Circuit: Glute Bridges: Lay on mat with feet close to glutes for activation, and toes outward to protect knees. Lift hips up, ad press ad squeeze gluten at the top. Glute Bridges with pendulum leg: Same positioning as last, accept on leg hovers off ground to come meet the thigh of the balancing leg. Keep thighs glued together as you continue your glue bridges. Glute Bridges with Leg @ 90 degrees: Use the same leg as was up in the air in the last exercise, but this time, rise that leg all the way up in the air so it is at a 90 degree angle. Continue Glute Bridges as you imagine to kick the ceiling using the force of your hips. ***Do 10 reps of Each exercise on either side then rest 1 minute, and repeat the entire circuit 1-2 more times** Quadroped Series: Glute Kickbacks: In a tabletop position on arms and legs, kick one glue back keeping a slight bend in it throughout the movement. Set on 10 Glute Kickbacks: 10 reps each side, 3 sets Glute Mountains: 10 reps each side, 3 sets Fire Hydrants 10 reps each side, 3 sets Figure four Stretch Good Job!!!!! You're done!