27 min20 Minute Glute Workout - Complexes · Hip Thrusts, RDLs & Sumos
Caroline Girvan
Styles · Every level · 3 days a week
No Gear Necessary
Your bodyweight is the equipment.
A program that asks for floor space and nothing else — real training, not a consolation prize. One honest gap: bodyweight pulling needs something to hang from, so a sturdy table, a towel in a doorframe, or a cheap pull-up bar completes the picture. For travelers, home trainers, and anyone tired of waiting for a rack.
Train at homeLean overall
Day 1 of 3
The lower half, no equipment
Glutes and quads through squats, lunges and bridges. They're the biggest muscles you own, and working them hard does the most for your whole body — no barbell required.
Day 2 of 3
Push power
Chest and triceps, built on push-up variations. The floor is the most honest bench press there is — and there's a version for every level, from knees to one arm.
Day 3 of 3
The middle, from every side
Core and hip flexors — the pair bodyweight training is genuinely best at. Planks, hollow holds and raises build a middle that's strong through and through.
Videos for this day are being curated — browse the library meanwhile.
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