Got Glutes? Lower Body Strength with Barbell and Kettlebell Training

Mindith Rahmat


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


Week Four: Day One

3x20 Bodyweight Glute Bridge

3x5 Pull Ups


3x5 Barbell Box Squats

3x8 Kettlebell Row



3x15 Heavy Kettlebell Romanian Deadlift

3x20 Seconds RKC Plank


Tabata Kettlebell Swings



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 Four: Day Two

3x20 Foot Elevated Single Leg Glute Bridge

3x3 Turkish Get Up


5x3 Kettlebell Clean and Press

5x10 Goblet Squat


3x10+ Strict Unbroken Push Ups

3x10 Prisoner Sit Ups



2 Minute Child’s Pose

1 Minute Hero’s Pose

2 Minute Frog Pose


Week Four: Day Three

3x5 Barbell Front Squat

3x15 Slow Knees to Elbows


3x10 Kettlebell Halos

3x15 Kettlebell Racked Lunges *on each side


3x10 V Ups

3x 20 Seconds RKC Plank



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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