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[Music]
Hey guys, we've got a 30 minute glute
workout today. There's 28 exercises
across six sets, 40 seconds of exercise
with 15 to 30 seconds of rest in
between. You'll need either a bench, a
sturdy sofa, or a chair propped against
the wall so it doesn't move. Grab a
dumbbell and let's get started with hip
thrust.
[Music]
Sit with your upper back against a bench
and place a dumbbell or barbell on your
hips. Drive through your heels to lift
your hips up and engage your glutes.
Then lower back down slowly and repeat.
Make sure your legs are at around 90°
angle as you lift. My mind behind a
silver
[Music]
and the message coming from my eyes.
[Music]
[Applause]
[Music]
[Applause]
You couldn't hold me back.
You couldn't hold me back.
Nice work, guys. Now, stand upright and
we'll move on to step up. Make sure you
have a sturdy bench for this so you're
safe.
[Music]
>> While facing a bench, hold your
dumbbells at your sides. Step one foot
onto the platform. Press through your
heels to lift your body up. Then lower
down slowly and repeat.
to coming back my way. I'm going to
serve it to you.
And that ain't what you want to hear,
but that's what I'll do.
And the feeling coming from my bones
says find a home.
[Music]
[Applause]
[Music]
Short 15 seconds rest now and we'll work
the other side. Make sure you press
through your front foot and remember to
go nice and slow to stay safe.
[Music]
Am I more than your boy yet? I' been
dying to tell you anything you want to
hear cuz that's just who I am this week.
The grass next to the mole.
Just imagine your back
and it's in your back.
We're going down in
sugar. Going down swinging. I'll be
number one with the
money.
We're going down.
>> Rest up. And we'll finish off the first
set with Romanian deadlifts.
[Music]
>> Hold your dumbbells in front of your
thighs. Feet cap at hipwidth apart.
Hinge at your hips with a flat back to
lower your weights down over your legs,
feeling a stretch in your hamstrings.
Then return to standing and repeat.
Is this more than you?
Oh, don't worry. I'm watching you from
the closet. Wishing to be the fiction in
your jeans. Isn't it messed up? I'm just
dying to be here. Dying to be here. Just
imagine
the lighting.
[Music]
>> That's set one. 30 seconds rest now to
recover. And we're going to repeat the
same exercises.
We're going
[Music]
down.
going down.
[Music]
>> Let's repeat these exercises again.
Remember that in order to grow muscles,
you'll need to repeat same exercises and
also increase your weights over time,
including eating more to feel the
growth.
[Music]
I'm so gassed that we made it out the
kitchen, but we're busy whipping rittens
for the children they're dismissing.
Pull the man them over cuz they're way
too busy itching all the scratches that
were left. Man, we're digging out the
ditches, washing up the dishes till my
fingers bled.
>> 15 seconds rest again and move on to
step up instead.
[ __ ] family. I I
[Music]
baby.
>> Press through your front foot to get
back up and lower back down slowly and
repeat.
>> You are right.
You are
you are
you are mine.
Tell the news we got them in that they
should feel protected. Plenty people
tried to knock me down but got
deflected. Teachers talking [ __ ] and the
creatives get rejected. Fill the mind
with poison that they slowly injected.
Not a fan of my methods. They're just a
fan of the madness. Plenty of good times
that were hiding the sadness. I don't
care about now cuz we chill with the
baddest. Meanwhile, they thought they
had us. We were climbing the ladders.
Look,
[Music]
>> rest up. We'll work the other side. Be
safe.
[Music]
I got you on my way. You are my
You are my
You are my
You are
You are my
You are
You are
Heat. Heat.
[Music]
I got you.
You are
[Music]
rest and recover. And we'll finish off
the set with Romanian that lives again.
[Music]
you know,
[Music]
>> hinge at your hips with your back kept
straight and lower your weights down
slowly and push through your feet to get
back to a starting position and repeat.
[Music]
And you ain't sleeping, so you hit me
every night. Feels like 1999. Like the
world might end tonight. It's a movie.
You might lose it. Got those diamonds in
our eyes. Girl, you take me back in
time. Yeah. You caught me in my prime.
I'm the reason you ain't sleeping. So
you hit me every night. Every night.
I want you
every time
you take me through
>> Nice work everyone. That's set two. You
can pause the video here for a longer
rest.
[Music]
>> Leave you on a high note. on a high now.
Feels like 1999.
>> Grab a dumbbell and let's start the
third set with twisted vulgarian split
squat.
>> Extend one leg straight while sitting
where your heels touch the mat is a good
indicator of the distance you need. With
your back foot on the bench, lower down
in a lunge and twist your toes to one
side. Then return to the starting
position and repeat.
I'm the reason you ain't sleeping. So
you hit me every night. Every night
[Music]
I want you here.
Every time
you take me there like it's 1999. Feels
like 1999. Like the world might end
tonight. It's a movie on my loose. She
got those diamonds in her eyes. Girl,
you take me back in time. Yeah. You
caught me in my
sleeping.
>> Great work. Short rest and we'll repeat
on the other side. You can use two
dumbbells for this exercise if you like.
Make sure your weights are challenging
enough for you.
[Music]
[Music]
You're
we go your own way.
You smoke cigarettes, you feel some we
feel young. Could have play much like a
[ __ ] in a truck. I got money on my
mind.
I'm going my own way. I'm still young.
I'm still young. Yeah. Yeah. Yeah. You
know,
>> rest and recover. And we move on to swap
ples.
[Music]
I've been doing this for me. All
>> squat down low and f nice and easy.
Focus on your form and engage your core,
too.
[Music]
break
[Music]
[Applause]
[Music]
you.
We call you way.
We smoke cigarettes. You feel some
saying I'm lazy. Feel young. You have
another
much like a [ __ ] in a b. I got money on
my mind for the system. I'mma go my own
way while I'm still young.
Nice work everyone. We're almost done
with this set. Single Lake is next.
[Music]
>> Hold your dumbbells by your side while
standing on one leg. Hinge at your hips
to lower your waist down towards the
floor while extending the other leg
back. Then return to standing tall and
repeat.
Beating my sins, chasing the past. Take
my pills, bring me alive. Making a smile
from dead inside.
[Applause]
[Music]
[Applause]
Just woke up dead now. Can't find my
head now. I was going to left it with
the devil again. Got me in chains and I
can't escape it, but I know I'm rest up
and we'll repeat on the other side to
finish off the set.
[Music]
Brea, I'm going to make it all alive. My
thrills any old time. Feeding my sins,
chasing the eyes. Take my pills to bring
me alive. Making a smile. We're dead
inside.
[Music]
She woke up in a hotel
this ain't going to lie about
[Music]
a while a few times but I'm still going
to try. I know it's going to hurt and
the drugs don't work so hard for the
first time.
>> Great work everyone. A longer rest now
and we're going to repeat the last five
exercises once more.
Take
me alive
inside.
>> Grab a dumbbell and let's go again with
twisted Bulgarian split squat.
Again, lower down into a lunge and twist
to one side. Then return to the starting
position and repeat.
It feels so dangerous. I need it in my
presence. I' got to pick me up.
Don't know if I can find it. I see no
compromise. I hope I break them. I'm
going to make it all right.
inside.
>> Nice work. We're halfway through the
workout, so keep pushing through. You're
doing great.
[Music]
>> Let's repeat on the other side.
mind. Pretty little conversations in my
mind. It's only when it's late at night.
The doctor said it's in my head, but I
don't know why. It's like I'm naked to
my bed. It only happens when the night
comes. That's why I'm sleeping with the
lights on. Someone tell me, did they put
their hands inside your head? tell you
you were broken. Girls inside your bed
only leave you holding treating the
station.
[Music]
>> Rest and recover and move on to squat
pulls.
[Music]
>> Like a broken
[Music]
sleep.
>> Squat down low and pulse. Remember to
keep your back straight and core
engaged.
[Music]
>> It only happens when the night comes.
That's why I'm sleeping with the lights
on. Someone tell me, did they put their
hands inside your head? Tell you you
were broken beside your bed.
We leave you holding
the station
[Music]
inside your head. And now you're picking
up the pieces.
>> Nicely done everyone. Rest up and move
on to single leg dead lifts again.
I live through the pain.
[Music]
>> Stand on one leg and hinge at your hips
to lower the weight down.
[Music]
I'm ready. I'm ready.
>> Only leave you hope
[Music]
inside your head. I know you're breaking
inside your head.
You're
inside your head.
You're breaking.
[Music]
[Applause]
[Music]
Good work everyone. Short rest and we'll
repeat on the other side to finish off
the set.
>> Am I supposed to sleep
to brea? But
maybe I maybe I'll never put my mind at
ease.
Now I just want to come back.
I just want to come back down.
My head keeps ringing like a fool.
[Music]
I'll be jumping up the clouds till I
come down.
Lost feeling when I look at Io.
I'll be jumping on the clouds till I go
down. Yeah, I don't know.
>> That's set four. Just two more sets to
go and we'll be done with the workout.
Pause the video here if you need a
longer rest.
[Music]
Now I'm gone. I taste the blood on my
tongue from all the times that I scream
and push the red down my lungs. I swear
my V just said maybe it's better with
dead. And then I open my eyes and run it
all back again.
>> Get ready on your mat and let's start
the next set with single leg glute
bridge.
[Music]
Lay on your back with one knee bent and
your other foot resting on top of your
knee. You can also keep one leg extended
if you prefer. Press through the
grounded heel to lift your hips up. Then
lower it down slowly and repeat.
I'll be tearing up the clouds till I
come down.
[Music]
Till I come down.
[Applause]
[Music]
till I come down.
[Music]
[Music]
>> Good work everyone. Short rest now and
repeat on the other side.
This action caused the chain. Reaction
made a deep impact. And now your whole
world's crashing. Call it fake. Call it
karma. But the hate distraction made the
third rock full stop.
Let the domino fall and trip the wire.
Now the gas lights fueling all the fire.
Pay the toe. There's a cost to be a
liar. Feel the reckoning echo.
Light a candle from the burning empire
as we all dance around a friendly fire.
Pay the cost to be a liar. Feel the
reckoning echo.
>> Flip around onto all fours and move on
to kickbacks after a short rest. to in
jeopardy. Think twice before
disrespecting me or your rest will
forever be heaven.
The chain reaction made.
>> Have one foot extended and lift one leg
up and pulse. Lower down slowly and
repeat.
[Music]
>> Let the fall and trip the wire. Now the
gas lights fueling all the fire. Pay the
toll. There's a cost to be a liar. Feel
the reckoning echo.
Light a candle from the burning empire
as we all dance around a friendly fire.
Pay the cost to be a liar. Feel the
reckoning echoing. Ashes. Ashes.
>> Rest and recover. And repeat on the
other side. You can use a resistance
band here if you have one. Any
resistance is good for these exercises.
[Music]
>> Reaction made a deep impact. And now
your whole world's crashing. Call it
fake. Call it karma. But the hate
distraction made the third rock full
stop.
Let the domino fall and trip the wire.
Now the gas lights fueling all the fire.
Pay the toll. There's a cost to be a
liar. Feel the record ain't going.
Light a candle from the burning empire
as we all dance around a friendly fire.
Pay the cost to be a liar.
[Music]
Lay flat on your mat and we've got frog
pumps coming up. Just three more
exercises to go to finish off this set.
Keep pushing through, guys.
[Music]
Place the soles of your feet together
with your knees bent out to the sides.
Lift your hips up and squeeze your
glutes and lower it down slowly and
repeat.
La.
[Music]
Yeah, I really want to go to New York.
I'll stick out there like a dork. I
think I'm cool, but when I zone out, I
start the drool. What a tool. Big hopes
by the window. Ruing this trip again to
limbo. Yeah. And I'll just stay here.
Hoping one day I'll face my fear.
Cuz I can only live in wasted dreams.
All my hope will better fantasies.
>> Nice work, everyone. Get on all fours
and get ready for rainbows.
>> I'm with you. I never mind.
As long as I'm with you, I never mind.
[Music]
Sweep your leg up and over in an arc
like a rainbow from one side to the
other. Keeping your core tight and hips
steady. Swear I'm motivated.
It's complicated. How do we find a
sitter for a dog that's hated? Maybe go
to something fresh like Timbuktu. Wasted
money down the loop. Why I never bother
trying anything brand new?
Cuz I can only live in wasted dreams.
All my hope will better fantasies.
I never mind. Never mind. As long as I'm
with you. I never mind.
I'm
>> short rest again and repeat on the other
side to finish off the set. Work those
glutes. Longer rest is coming up.
Yeah.
So, I guess we're not going this year
then. Yeah. Okay. Not time.
People looking for a lifeline.
Anything to make the drip shine.
Cutting corners, walking over time.
Yeah.
But I'm done with all this commotion.
How do we get away
when everything's picture perfect?
Why does everyone
blinded by a built light? Setting up
your mind just for being terrified. Five
star is a disguise
like flies from the dark side.
[Music]
>> Great job everyone. Just one final set
with three more exercises to go. Rest
up, get more water if you need some, and
catch a breath.
[Music]
>> Woke up in another place.
>> This ain't just a feeling, it's a
chemical.
How about we just keep it on the
minimal? But I'm done with all this.
[Music]
>> Grab a dumbbell and let's start the
final set with sumo squats.
[Music]
>> Place your feet wider than shoulder
width and squat. Keep your back straight
and core engaged. And make sure you're
engaging your glutes, too.
[Music]
>> The light rise from the dark side.
Hey
[Music]
blue lights off your mind just for being
very fine.
[Music]
[Applause]
[Music]
But I'm done with all this commotion.
Good work. A short 15 seconds rest now
and move on to cussy lunges.
[Music]
[Music]
>> Step one leg diagonally behind the other
into a lunge. Then push through your
front heel to return to standing and
repeat.
[Music]
la.
[Music]
You only call when you needed me.
Great way to kill your sympathy. You got
everything, everything but empathy. But
somehow I'm a sucker with low
self-esteem.
Damn boy, what you thinking? Usually
you're good with your intuition. This
genie in a bottle.
>> Short rest again. And we're going to
repeat on the other side to finish off
the workout. Almost there, guys. Keep
going.
[Music]
>> And finally get some peace of mind.
But damn it, it's just so entertaining.
>> You're so rude. No excuse. So natural.
Nobody wear it quite like you. Kind of
cute. No excuses. Got me like Hley. You
play me like a flute.
You're so rude.
You're so rude.
You're so rude.
You're so rude. Why got to be so easy to
[ __ ] with? Throwing with my strings. I
must be a puppet. You got me so dirty, I
can't help but love it.
Guess I'm still the same old sucker that
I've always been.
Let's go. It's a party. We ain't having
fun if she
>> And that's the workout, guys. Great job
on reaching the end. Download my app to
follow the full program schedule if you
haven't. And I'll see you in the next
workout. Bye.
Back away.
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