Get a Stronger Butt: Sculpt Your Glutes for Women Over 40
ฝัง
- เผยแพร่เมื่อ 13 มิ.ย. 2024
- Join me for a glute-burning strength workout. In this 30-minute workout, you’ll perform some of the industry’s best glute-building exercises to help strengthen your glutes. Stronger glutes will help you in all areas of your life, from sports to day-to-day activities, as well as bulletproof your knees and low back.
And, as always, I have a special little glute finisher for you at the end 😘.
This workout is perfect for all levels and is osteoporosis safe.
Day 18 of the Strong & Sassy Challenge.
Tools: chair or bench (optional), heavy dumbbells, booty band
2 x 40sec
Forward-leaning Bulgarian split squat (alt: reverse lunge)
Forward-leaning Bulgarian split squat (
1-legged hip thrust (alt: 1-leg bridge)
2 x 40sec
Curtsey lunge
Curtsey lunge
1-legged hip
Glute Finisher
4 x 30sec
Banded kickbacks
Banded kickbacks
Side steps
00:00 Introduction
01:19 Warm Up
04:31 Glute building strength workout
17:17 Glute burn out/finisher
25:45 Glute stretches
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I’m recovering from arthroscopic hip surgery, and was so excited to see a few of the exercises my physical therapist prescribed in this workout. Gotta get the glutes back to business!
You got this Angela! Take care as you recover fully 😃
Perfect 🤩
VERY GOOD!!!!!!!! Your excellent PJ. Truly grateful for you!!! I am going to miss this challenge a lot. I appreciate 30-35 min workouts everyday. Your the best PJ. Thank again
I appreciate you Janice! So glad you're loving it! 💪 🙌
Those stretches at the end felt so wonderful! This was a real burn!
Nice work there Peggy! 😃
Pj day by day u r looking young🥰
🥰 🙏
Awww 🥰 🙏
My glutes and hammies are burning. Not sure I'll be able to walk back upstairs to my office. May as well call it a day and go home eh. 😄 😂
Might as well. What are they going to do? Fire you? 😂
I can't believe I've made it to Day 18 but PJ made it both challenging and fun. Time for my quick walk.
I totally believe it! You are smashing the challenge Michelle! 🙌
Catching up after 3 days off with a bug and I missed you! My glutes salute you 🫡
Glad you're feeling better now Michele!! 😃
Really enjoying your sense of humor, and the challenge. Both keep me coming back for more!
Awesome, thank you Audrey! 😊
I, for one, take myself very seriously. 😐…🤔 -- Nah…hahahahaha😂😂😂😂😂! 🔥 Stabilizing leg was on fire! 🔥 Nifty stretches at the end. Thanks, PJ!❤
Hahaha! 😂 😝
I am a couple of days behind but loving this challenge PJ! You are so awesome!
Thank you - you are awesome! 😎
Day 18 done! OMG my poor glutes! Yep, those exercises are DEFINITELY effective! I may not be able to sit down tomorrow ;) Thanks for the burnin' buns PJ!
Haha! Go Michelle! 🔥 🍑
What a fantastic workout, my hips and glutes are super powered!
Wonderful!
Another buuurnnn 🔥😍❤️ Thanks, PJ!
Oh yeah Jing 🔥 🙌
Love all your videos-new and old
Yay! Thanks Susan! 🙌
Boy oh boy this is great!!! Excellent workout! Thank you PJW!!!!!!
Way to go Janice 🙌
Fun Friday workout! Thanks PJ! ❤
Woo! Go Lisa! 😃
Great workout again!
🥰
Hips on 🔥
We love it!! 😍 🔥 🍑
Day 18 done thanks PJ
Nice work Carmen! 🙌
Excellent. Killer on my glutes and hips. Thanks PJ!!!!
Great job! 🍑 🔥
Finally finished day 18 - great glutes workout! I wasn't sure I'd be able to do all 4 rounds of the finisher, but I did!
Great job Sandra! 👏 👏 👏
Great way to start my busy week!! Thank you!!
❤️
Day 18 done!
🔥 🙌
Very challenging glute burn!
And you were all over it! 🤩
D18 done! Wow! My booty is burning!! Thank you PJ!!
Yessss! 🔥 🍑
Day 18 done! My glutes say thank you!!😲
oh yeah baby! 🔥 🍑
Morning y'all.......from Ireland 🇮🇪
Just wondering am I the only one please tell me I'm not lol 😆 but the only one that the glutes after this workout are missing lol 😂😂🤣🤣
This reminds me of another glute workout and omg absolute torcher SOOOOOO good so so good
This whole workout challenge just like the Ignite challenge is definitely my favourite challenges SO FAR lol 😂
I'm definitely doing it again one we are finished this round
THANK YOU LEGEND
Steph 🇮🇪
Lol Steph! 😝 🍑 🔥
Nice lesson, really enjoyed it!! Thank you!❤🎉
Sooooo glad Denise! 🥰
Day 18 Finished!!! Another great one!!!! Thanks P.J. for making me feel great.
You are awesome Jennifer! 🤩
Day 18 done whew glutes are both fired up thanks PJ
Oh yeah Carmen! 🔥 🍑
Gracias!
💕
🥰
Nice workout, PJ, booty burned!😊
🙌
Grateful for the last 18 days! Realizing how much happiness comes from consistent movement!
Love this Lisa! 😃
Glutes and hips are sufficiently toasted! Thanks for another awesome workout PJ!
You're so welcome! 🙏 😉 🔥
Great workout, PJ. After we finished & I was ‘walking’ to put my resistance band away, - talk about loose hips? No- more like LEGS! Weird but wonderful. Thanks.🇨🇦🎒❤️🍷☕️
We love weird and wonderful! 😃
Love that! 😃
Day 18 in the bag. My glutes are burning. They were screaming throughout for me to stop but I dug deep and pushed on through. X
Lovin' the burn! 🍑 🔥
Haha, at one point you said "can you see?" and nope I couldn't, LOL my bum was a burning and my eyes were stars, LOL. I laughed.
Haha! Love it! Go girl 🤩
Wowza! Literally worked my a** off! 😅
Haha! Mission accomplished 🍑 😜
Tough on the buns for sure.. I used a cloth band which made the finisher super toasty 🔥! 💪
Ooo! Nice work Faye! 🙌
Feeling the glutes for sure from this workout. Thank you PJ
That's the way Lisa! 🍑 🔥
Great workout! I could not get my chair to work with the shoulder dips but worked extra hard on the alt move. I need a padded chair and some way to keep it from sliding back. Equiptment woes.
That's frustrating - any chance you could try a couch or perhaps place your against a wall? I also find a folded up towel under my hands helps! 😃
My chair hurt and was slippery too so I just used my bosu. Not quite the same, but it didn’t hurt and I managed to lift my hips high.
Great workout. Had to laugh during workout!
Yay!! 😆
Great workout although I might have to try this one again another day couldn't keep my feet on the chair on the first exercise LOL
It sometimes takes a little practice to get a move right! 😃
Lazy Judy almost convinced herself to go grab a cup of Joe and sit on the deck. I am so happy that motivated Judy said, "Just go do it." It's a daily decision but gets easier every time you just push play.
Motivated Judy is a wise girl! But, hey, Lazy Judy is allowed her time occasionally too! 🤩
I enjoyed this very much!! My glutes loved all the attention!!
Love u pj and your sense of humour
That's frustrating! Any chance you could use your couch? or perhaps place your chair against a wall? I find a folded towel under my hands helps too. 😃
That booty band did it for 🤪. Great workout.
You know it! 🥰
I got achey butt cramps which I guess means their working good 👍. Thankyouuuuu
Oh yessss! 🔥 🍑
Day 18 ✅. Wow my hips and glutes are talking to me today 😅
Oh yeah baby! 🔥
That was awesome! Not sure why I got cramps in my foot when I put them on the chair🤔.
Hmmm .... make sure you are drinking enough water and keep up the regular exercise! 😃
That’s what’s puzzling. I’m well hydrated, workout, play pickle ball almost everyday & take magnesium.
Generally it is recommended plenty of fluids, regular movement and magnesium ... but, frustratingly, it can still happen!
My glutes are burning and amazing. People will be fighting to walk behind me lol!!
Oh yes they ARE amazing!! 🤩
Day 18..put this off for a few days my hip has been troubled..lol
I hope it's feeling better now! 😃
Oh wow - my glutes are on 🔥! Day 18 Done! ✅
Oh yes baby! 🔥
A butt burner!! I loved it! Thanks!
The best kind!!! 🍑 🔥
Glutes, glorious glutes! 🔥 Toasty! Thanks, PJ!❤
The best kinds of glutes!! 🍑 🔥
🙌😍🌻
Woohoo! 🙌
Hello jello jigglers aka glutes and hips! 👊🏼👊🏼
Love it!! 😆
Holy moly! I have the tightest hips ever! Good workout and yummy stretches. Thank you, PJ!
Great job Cindy! 🙌
You are not alone Cindy! 😃
How many days are in this program
Hi there! This is a 21-Day series 😃
@@FitnesswithPJ thank you
🎉 loved this glut 🏋️♀️. When I saw you were wearing bare feet again I had a little giggle and thought what is PJ gonna do with all her shoes if she changes over to working out in bare feet. 😂😊🤗😉😘. Thank you 🙏
Haha! I DO love my shoes! 😆
Yippee and hip hip hooray! My glutes are talking and I so enjoyed the stretching at the end. Yummy 😘
Yay! Thank you! 🙌
That was a pain in the ass.... but not real pain. More like a "felt that" in the ass! :)
Haha! Love it! 🤩
😂 Mission accomplished!