Embark on today’s journey with a dynamic workout routine that promises to ignite your core, bolster your lower body, and enhance your overall endurance. Day 4 is not just another day; it’s a pivotal point in your Hip and Glute Strength Challenge where you start to truly feel the power of consistent, dedicated effort. Get ready to crawl, lunge, and sprint your way to a stronger you with our diverse set of exercises. Today’s lineup includes the Bear Crawl and Supported Lunges, which target those key areas we’re focusing on: hips and glutes. We’ll also elevate your heart rate with High Knees, before moving on to the core-strengthening Lying Leg Raise. Then, it’s time to push your boundaries with Knee Pushups and Wall Pushups, before we round off the session with the Shoulder Press and not one, but two rounds of Body Weight Squats to really challenge your lower body. Our carefully crafted interval-based circuit format is designed to maximize muscle engagement and calorie burn. You’ll be pushing through each exercise for a robust 50 seconds, giving it your all before enjoying a brief, yet crucial, 10-second rest. This high-intensity approach ensures that you’re making the most of every minute, with a workout that’s as efficient as it is effective. Remember, consistency is key in any fitness challenge, and today is all about keeping that momentum going. As you work through each exercise, focus on your form and the strength you’re building with every rep. This Hip and Glute Strength Challenge is not just about transforming your body, but also about fortifying your determination and discipline. Before you dive into today’s session, take a moment to mentally prepare for the challenge ahead. Set your intentions, clear your mind, and let’s get ready to tackle Day 4 with unwavering enthusiasm. You’ve got this!Welcome to Day 4 of Your Hip and Glute Strength Challenge!
Unleash Your Potential with a Varied Exercise Lineup
Interval-Based Circuit: Maximize Your Gains
Stay Motivated and Track Your Progress
Prepare, Perform, and Prosper
Day 4 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](https://workoutable.com/wp-content/uploads/2023/11/Hip-and-Glute-Strength-Challenge-Day-4-Week-4.png)
Equipment Suggestion
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Circuit 1- Do the circuit 3 times
1) Bear Crawl for 50 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/822b3c74-14a6-4617-84d6-cd01e1847a02/preview.webp)
Rest for 10 Sec
2) Supported Lunges for 50 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/374ce270-1504-4ee1-9b59-78e7ade7f55a/preview.webp)
Rest for 10 Sec
3) High Knees for 50 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/4c848e8d-2103-4f46-b54d-e13610be09f6/preview.webp)
Rest for 10 Sec
Circuit 2- Do the circuit 3 times
4) Lying Leg Raise for 50 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/00837861-1ace-42fd-ad61-d8f1cf1fc49a/preview.webp)
Rest for 10 Sec
5) Knee Pushup for 50 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/c29310c0-0f97-4394-9006-47e38f7a8f8f/preview.webp)
Rest for 10 Sec
6) Wall Pushup for 50 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/44a05cf9-e703-43c3-a1a1-d485fae415a5/preview.webp)
Rest for 10 Sec
Circuit 3- Do the circuit 3 times
7) Shoulder Press for 50 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/c4a32df4-f81f-44d3-97a1-0f93f0af5c60/preview.webp)
Rest for 10 Sec
8) Body Weight Squat for 50 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/dc9b6dc5-f1ff-42e4-852d-a75b05e09f01/preview.webp)
Rest for 10 Sec
9) Body Weight Squat for 50 Sec
Instructions:
![kkr](https://vz-7ecfc213-4f9.b-cdn.net/dc9b6dc5-f1ff-42e4-852d-a75b05e09f01/preview.webp)
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.