Warm-up (3–4 min): 10 BW squats • 10 glute bridges • 20s plank
Main:
• 3 x 8–10 Goblet Squat
• 3 x 8–10 Romanian Deadlift (DB or bar)
• 2 x 12 Walking Lunges (each leg)
• 2 x 30–45s Side Plank
Choose what feels good + keeps total time under ~35 minutes.
Warm-up (3–4 min): arm circles • 10 incline push-ups • 20s dead bug
Main:
• 3 x 6–10 Push-ups (incline OK)
• 3 x 8–10 DB Row (each side)
• 3 x 8–10 DB Shoulder Press
• 2 x 10 Dead Bug (each side)
If shoulders feel cranky, swap presses for incline DB press.
Warm-up (3–4 min): 15 glute bridges • 10 reverse lunges
Main:
• 3 x 8–12 Hip Thrust (DB or bar)
• 2 x 10 Step-ups (each leg)
• 3 x 15 KB Swings (or 12–15 RDLs if no KB)
• 2 x 30s Mountain Climbers
Glutes should feel “worked,” not low-back strained.
2x per week: 45–75 minutes steady pace.
Intensity: can talk, slightly breathy. Hills welcome.
If energy is low, keep it easy—walking supports recovery + trimming.
• Keep 1–2 reps “in the tank” on main lifts.
• When you hit the top of the rep range for all sets, go up 2.5–5 lb next time.
• Optional add-ons are exactly that—optional. Skip if short on time.