Gym Barbell Push and Pull — Build 38
30-minute intermediate strength session focused on push and pull. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust
Home Bands Glute Stability — Foundation 32
20-minute beginner strength session focused on glute stability. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust
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Build My Fitness Plan- Duration
- 20 min
- Difficulty
- beginner
- Equipment
- mini band
- Muscle groups
- glutes, hamstrings, quads
Exercises
1. Lateral band walk
2 sets · 8-10 reps
Keep knees soft and hips level during side steps. Rest 45-90 seconds between sets as needed.
2. Single-leg glute bridge
2 sets · 8-10 reps
Keep hips level and lift without arching the lower back. Rest 45-90 seconds between sets as needed.
3. Tempo squat
2 sets · 8-10 reps
Lower for three counts, keep heels grounded and stand tall. Rest 45-90 seconds between sets as needed.
4. Reverse lunge
2 sets · 8-10 reps
Step backward softly and keep front knee tracking over toes. Rest 45-90 seconds between sets as needed.
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