2 Plyo Box Glute Workouts

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April 2, 2015 by Katie

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Armor Plyo Boxes are scattered throughout my house. I have them in almost every size and find myself using them for more than just plyometric exercises. In fact, my husband and I use them at our stand up desks and one is currently holding up my photo shoot area! As a stable, easy to move object, they get lots of use. And, yes, I do use them in the gym!

Below you’ll find two workouts that use a 12 inch and a 24 inch plyo box. They mainly include body weight exercises, but I added weighted hip thrusts in too. If you’re looking to grow and change the shape of your glutes, you must lift weights. The hip thrust is one of the best weighted exercises for targeting the booty.

Make sure you perform hip thrusts with quality technique and pause at the top of each rep to make sure you reach full hip extension. If you feel your lower back during this exercise then you need to decrease your weight and work on your technique. Your booty should be doing all the work, not your low back, quads, or hamstrings!

Learn how to perform the glute bridge: https://paleobug.com/2013/10/11/glute-bridge-answering-the-basics/

Watch Armor Plyo Box exercises in action: https://paleobug.com/2013/09/23/12-exercises-with-a-12-inch-plyo-box/

Enjoy these workouts! They left me sore in all the right places, so I had to share!

Workout 1 –

Warm-up – using the 12 inch plyo box

3 Rounds of:

10 step-ups

10 toe touches

10 box jumps

10 push- ups

Circuit 1 – using the 12 inch and 24 inch plyo boxes

3 Rounds of:

10 side step ups each leg (24 inch box)

10 reverse lunges each leg (12 inch box)

10 single leg glute bridges each leg (12 inch box)

Circuit 2 – using a 12 or 24 inch box

3 Rounds of:

10 weighted hip thrusts or 25 bridges using bodyweight

10 box jumps

Workout 2 – 

Warm-up –

2 Rounds of:

20 bridges

20 clams on each side

10 bird dogs

5 single leg deadlifts (can reach to 12 inch box for stability)

Circuit 1 – using a 24 inch plyo box

3 Rounds of:

10 controlled, single leg step-ups each leg

5-10 box jumps

Circuit 2 – using weighted hip thrusts

3 Rounds of:

12 split squats each leg or 20 split squat jumps

12 hip thrusts or 25 body weight bridges

Happy Booty Building!

-Bug

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