Get Tight Glutes Fast: 15 Minute Workout

Perform this workout two times weekly to help tone, define and build muscles. For a Total Body Transformation check my latest ebook.

Let’s get busy!

You will need water, a stable chair–a kitchen chair will do fine, and a set of dumbbells. Review each video for correct form.

Perform 4 Circuits; the first circuit use only body weight (warm up); the other 3 circuits you will use dumbbells.

No rest between exercises; rest 1 minute after each circuit.

Chair Squats 12 reps
Stiff Legged Dead lifts – 12 reps (you can use either barbell or dumbbells)
Walking Lunges – 12 reps each leg (use body weight or light dumbbells)
Spartan Bow – 12 reps total…6 each leg
Plie Dumbbell Squats – 12 reps
Plyometric Squats – (body weight) 10 reps

Chair Squats

Stiff Legged Dead lifts

Walking Lunges

Spartan Bow (use a stationary chair for balance if needed)

Plie Dumbbell Squats

Plyometric Squats

This workout was designed by Gale Compton who is a nationally certified fitness instructor.  Gale received her training from the National Exercise & Sports Trainers Association.

Exercise and health are matters that vary from person to person. Participants of this workout should speak with their own doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.