Here's a fast, 10-minute, glute burner you can do at home. Here's the circuit: 15 x Goblet Squats 15 X Kettlebell Hip Extensions 20 X Curtsy Lunges 15 X Weighted Glute Bridges Rest for 30 seconds and repeat four times! Watch these tutorials to practice proper form: Kettlebell Hip Extensions: https://www.youtube.com/watch?v=DITiljF44-I Curtsy Lunge: https://www.youtube.com/watch?v=zU04vZUWdH0 Glute Bridge off Bench: https://www.youtube.com/watch?v=4N8Rfz3U_Dw

Here are 11 exercises to stretch and strengthen your spine. Follow along, or pause the video to get the most out of each stretch. Thoracic Spine Roll Latissimus Dorsi Roll T-Spine stretch over roller Scapular retraction over roller Scapular depression over roller Bridges arms overhead Back lift opposite arm to leg Psoas release core engagement Back extension Flutter kicks Side plank reach over with hip drop

Each exercise is 20 seconds long, perform as a circuit , rest for 20 seconds to 1 minute between sets. Repeat 3 -4 times. CIRCUIT Plank Plank Jack Plank Mountain Climbers Plank Plank Jump Ins Tutorials: Plank: https://www.youtube.com/watch?v=39srMckDT3E Plank Jack: https://www.youtube.com/watch?v=vWdloFunXh8 Mountain Climbers: https://www.youtube.com/watch?v=ng6Msrsiy04 Plank Jump Ins: https://www.youtube.com/watch?v=3kUF2DYO-bo

Perform these exercises as a circuit for 20 repetitions each exercise. Rest for 1 minute and repeat 4 times 20 X Split Jump 20 X Pop Squat 20 X Speedskater with Twist 20 X Jump Squat Tutorials: Split Jump: https://www.youtube.com/watch?v=_D8LYHr3zLc Pop Squat: https://www.youtube.com/watch?v=_TgZ5IpaWs8 Speedskater with Twist: https://www.youtube.com/watch?v=6j3rHyicDCM Jump Squat: https://www.youtube.com/watch?v=WhD-JGQn6dI

Core bracing can be very challenging for many people. Here is a quick 4-minute core bracing workout that will get those abs engaged! 15 Second Bird Dog 15 Second Bird Dog Switch Sides 15 Second Plank 15 Second Plank Body Saw 15 Seconds Elbow to Knee HOW TO: Plank: https://www.youtube.com/watch?v=39srMckDT3E Plank Body Saw: https://www.youtube.com/watch?v=i74QvhzbivM https://www.fitforself.com

30-minute glute burner to do at home. SET ONE 12 x Bench Hip Extensions 12 x Bulgarian Split Squats 12 x Kettle Bell Dead Lift 12 x Curtsy Lunge 12 x Kettle Bell Hip Extensions Complete 4 Sets SET TWO 15 x Side Lying Leg Raise (each side) 15 x Booty Buster (each side) 15 x Clam (each side) Complete 2 sets HOW TO: Bench Hip Extension: https://www.youtube.com/watch?v=4N8Rfz3U_Dw Bulgarian Split Squats: https://www.youtube.com/watch?v=8EA9ItUH6Qw Kettle Bell Dead Lift: https://www.youtube.com/watch?v=MbvDJyn-qT8 Curtsy Lunge: https://www.youtube.com/watch?v=zU04vZUWdH0 Kettle Bell Hip Extensions: https://www.youtube.com/watch?v=DITiljF44-I Leg Raise: https://www.youtube.com/watch?v=5xdfyYx_VO0 Clam & Booty Buster: https://www.youtube.com/watch?v=5FFt4n0NrQA