Got Glutes? Lower Body Strength with Barbell and Kettlebell Training

Mindith Rahmat


Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells


Week Two: Day One

5x5 Barbell Deadlift

3x5+ Pull Ups


5x5 Kettlebell Press

5x5 Kettlebell Bootstrappers



3x10 Kettlebell Bulgarian Split Squats

3x25 Janda Sit Ups



2 Minutes Pigeon Pose on Right Side

1 Minute Splits on Right Side

2 Minutes Pigeon Pose on Right Side

1 Minute Splits on Left Side


Week Two: Day Two

4x30 Seconds Mountain Climbers

4x25 Bodyweight Squats


3x5 Turkish Get Ups *on each side


5x5 Barbell Box Squats

3x10 Good Morning Kettlebell or Barbell


3x10 Sit Up to Squat

3x10+ Strict Unbroken Push Ups



2 Minute Child’s Pose

1 Minute Hero’s Pose

2 Minute Frog Pose


Week Two: Day Three

3x5 Barbell Front Squat

3x15 Slow Knees to Elbows


3x10 Weighted Bench/Box Step Ups * on each side

2x20 Second Side Plank Hold *on each side


3x10 Kettlebell Suitcase Deadlift

3x10 Slow Toes to Bar



1 Minute Downward Dog Wall Stretch

20 Seconds Standing Splits Hold Right Side

30 Seconds Standing Splits Hold Left Side

1 Minute Shoulder Dislocates with Strap


Click on the number below that corresponds to the week of training you're in.

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