Shoulders meet quads and glutes! This total body shoulder and glute workout will maximize your time in the gym. I’m all about time management! 

If you don’t have a barbell you can always use dumbbells instead.

Follow Along With the Video to See How Each Exercise is Done!

Shoulder and Glute Workout

4 Rounds 

BB shoulder press x8

Bulgarian split squat x8/side

Frog bridge x10-15

Barbell Shoulder Press

Stand with your feet shoulder-width apart. Hold the barbell at your chest. Engage your core and squeeze your booty as your press the barbell overhead. Remember to stand tall and not lean back. Lower the bar to the starting position for 1 rep.

Bulgarian Split Squat

Stand roughly two feet in front of the bench with your feet hip-width apart and the barbell on the back of your shoulders. Place your right foot on the bench and find your balance. Engage your core and front leg. Make sure your shoulders are back and your chest pointing ahead. Bend your left knee, allowing your right knee and ankle to bend as you move. Lower down until your left quad is parallel to the ground. Press back to standing by pushing through your left foot and using your left quad and glute. After completing 8 reps repeat with the other leg.

Frog Bridge

Lay on your back with the dumbbell on your pelvic bone and the soles of your feet together about a foot or two from your booty. Press your hips up while keeping your elbows and shoulders planted on the ground. Squeeze your booty at the top, and then lower for 1 rep.

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Ready for more? Join us in the gym!


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