Workout Your Glutes - Kaldzar
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Workout Your Glutes

Workout Your Glutes

Workout Your Glutes

The glutes are made up of both fast-twitch and slow-twitch muscle fibers. Fast-twitch muscles are recruited when you sprint or do other vigorous, rapid movement. These muscle fibers react and adapt better to heavier, intense load. On the other hand, slow-twitch muscles are used in long distance running and other endurance exercises. These muscle fibers adapt best to volume and overload.

By combining both types of exercise when you workout your glutes, you target all the muscle fibers within this largest muscle group and maximize your results. Go get it!

10 Mins Dynamic Stretch

10 Treadmill Sprints: 30sec on, 10sec off

Glutes Workout:
*3 Sets, 8-12 Reps Each Set, 60sec Rest*

Barbell Hip Thrust
Dumbbell Squat
Jumping Lunges

10 Treadmill Sprints: 30sec on, 10sec off

30 min: Incline Walk

Cool Down Stretch

To understand more about rest timings, read our post on rest intervals.

Lunge. Image by Oleg Magni

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Hana Zarour

Movement Specialist; Specialist in Sports Nutrition, Exercise Therapy, Weightlifting Performance Coach.

I get most excited when working on projects and challenges that stimulate growth and thinking.

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