Welcome to Day 3 of the Hip and Glute Strength Challenge!

Embark on today’s journey to reinforce the pillars of your body’s foundation with a workout that targets the very essence of stability and power: your hips and glutes. As part of our comprehensive fitness program, Day 3 is meticulously designed to enhance your lower body’s endurance and strength, sculpting your silhouette and boosting your overall athleticism.

Today’s Workout: A Symphony of Strength and Stamina

Prepare to dive into a series of dynamic and effective exercises, each chosen for their impact on your hip and gluteal muscles. Your mission for today includes the fundamental Body Weight Squat, the primal Bear Crawl, the supportive Supported Lunges, the accessible Chair Squat, the energetic High Knees, the sculpting Lying Leg Raise, the core-strengthening Knee Plank, the beginner-friendly Wall Pushup, and the powerful Shoulder Press. This routine is a balanced blend of movements that will engage your muscles and challenge your fitness from various angles.

Interval-Based Circuit: Maximizing Efficiency

Adopting an interval-based circuit format, today’s workout is not just about performing exercises; it’s about how you perform them. You will execute each movement for 40 seconds, pushing through with determination and focus, followed by a brief 10-second rest to catch your breath and prepare for the next round. This high-intensity approach ensures that you maximize calorie burn while fine-tuning your muscular endurance.

Consistency Is Key

As we progress through the Hip and Glute Strength Challenge, remember that consistency is your greatest ally. Each day builds upon the last, so it’s crucial to stay committed to the process. Day 3 is a stepping stone towards the resilient and toned lower body you’re striving for, and with each squat, lunge, and raise, you’re one step closer to your goals.

Get Ready to Transform

Strap on your workout shoes, set up your timer, and clear some space—it’s time to get moving! Today’s exercises are designed to be accessible yet challenging, suitable for fitness enthusiasts of all levels. Keep in mind that proper form is paramount, so focus on your technique as you work through the circuit. Let’s make Day 3 a remarkable milestone in your Hip and Glute Strength Challenge. Energize your body, empower your mind, and let’s crush this workout!

 

Day 3 of Hip and Glute Strength Challenge

Prior to commencing your workout, it's essential to incorporate a brief warm-up routine. Spend around 5 minutes either doing some brisk walking in place or strolling around your house.

This pre-workout warm-up helps prepare your body for exercise, increasing blood flow and flexibility to reduce the risk of injury and enhance overall performance.

Hip and Glute Strength Challenge

Equipment Suggestion

Circuit 1-  Do the circuit 3 times

1) Body weight Squat for 40 Sec

Instructions: 

  • Stand up straight with your feet slightly wider than shoulder width apart and your toes slightly turned out.
  • Hinge at your hips and lower your body towards the floor, keeping your back straight and your weight in the heels of your feet.
  • Lower your body until your thighs become parallel to the floor.
  • Push through your heels to return to the starting position.
 

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Rest for 10 Sec

2) Bear Crawl for 40 Sec

Instructions: 

  • Begin in a kneeling position with your arms extended parallel to your shoulders and your knees under your hips
  • Engage your core, keeping a neutral spine throughout the exercise
  • Lift your hips and walk your hands in front of you to transition to a plank position
  • Keeping your core engaged and your arms extended, initiate the motion of the bear crawl by taking a small “step” forward with your left arm and right leg simultaneously
  • Bring your left knee in and forward while bringing your right arm backward and in at the same time
  • Repeat the motion of walking forwards, alternating arms and legs with each step for desired number of reps
  • To finish the bear crawl, perform the same motion in reverse, returning to starting position
 

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Rest for 10 Sec

3) Supported Lunges for 40 Sec

Instructions: 

  • Stand with your feet slightly wider than shoulder-width apart.
  • Place your hands on your hips or stretch them out in front of you.
  • Bend your knees and lower your body down, keeping your back straight.
  • Pause when your front leg forms a 90-degree angle and your back knee is close to the floor.
  • Push off your front leg and return to the starting position.
  • Repeat with the opposite leg.
 

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Rest for 10 Sec

Circuit 2-  Do the circuit 3 times

4) Chair Squat for 40 Sec

Instructions: 

  • Stand up straight and bring your feet about shoulder-width apart.
  • Lower your hips and bend your knees, as if you are about to sit in a chair.
  • Continue to lower until your thighs are parallel to the floor.
  • While keeping your back as straight as possible, press through your heels and stand up.
  • Repeat the movement for as many repetitions as desired.
 

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Rest for 10 Sec

5) High Knees for 40 Sec

Instructions: 

  • Start in a standing position, feet together, arms at your sides
  • Raise your right knee high in front of you and quickly switch, bringing your left knee up
  • Continue alternating knees in a fast, running motion, pumping your arms in a backward and forward motion to help lift your legs
  • Continue raising your knees as high as possible with each step, keeping your back straight
  • Keep your head up and focus ahead
  • Complete 20 to 30 repetitions
 

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Rest for 10 Sec

6) Lying Leg Raise for 40 Sec

Instructions: 

  • Lie flat on your back with your legs fully extended.
  • Place your hands by your sides, palms flat on the ground.
  • Engage your abdominal muscles and lift your legs off the ground a few inches.
  • Avoid raising your legs too high, as they should remain closer to the ground.
  • Pause for a few seconds in the raised position.
  • Slowly lower your legs back to the starting position.
  • Repeat the exercise for 10 to 15 repetitions.
  • Rest for a few seconds between sets.
 

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Rest for 10 Sec

Circuit 3-  Do the circuit 3 times

7) Knee Plank for 40 Sec

Instructions: 

  • Start by getting into a high-plank position, with your feet and hands spread wider than shoulder width apart.
  • Keep your spine lengthened and your neck in line with your body.
  • Breathe deeply, focusing on your core and keeping your core muscles engaged.
  • Slowly shift your weight to one knee, and lift up the other knee.
  • Hold the position for 10-30 seconds.
  • Repeat on the other side.
 

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Rest for 10 Sec

8) Wall Pushup for 40 Sec

Instructions: 

  • Stand with feet hips-width apart and place hands on the wall, slightly wider than shoulder-width apart.
  • Keep arms straight and walk your feet out a few feet from the wall.
  • Bend at the elbows until your face and chest is close to the wall.
  • Press back up to the starting position.
  • Do 8-12 repetitions.
 

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Rest for 10 Sec

9) Shoulder Press for 40 Sec

Instructions: 

  • Stand with your feet hip-width apart.
  • Hold the weights at shoulder-height, with your elbows slightly bent.
  • Press both weights directly overhead, making sure to keep your elbows slightly bent.
  • Lower the weights back down to shoulder-height.
  • Repeat for desired number of reps.
 

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Rest for 10 Sec

Cool Down and Stretching

After completing your workout, it's crucial to follow up with an effective cool-down routine. Take a leisurely 5-minute walk around to gradually lower your heart rate and help your body recover. Alternatively, you can opt for static stretches to release muscle tension and improve flexibility.

This cool-down phase is essential for reducing post-workout soreness and promoting a sense of well-being, making it an important part of any exercise regimen.


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