Home based exercise -B

Hey there😘😬

Here's a home-based exercise plan that focuses on developing your glutes. This plan requires minimal
equipment and can be done in the comfort of your own home:

**Day 1: Lower Body Focus**

1. Bodyweight Squats - 3 sets of 12-15 reps

2. Glute Bridges - 3 sets of 12-15 reps

3. Lunges (Reverse or Walking) - 3 sets of 10-12 reps per leg

4. Bulgarian Split Squats - 3 sets of 10-12 reps per leg

5. Donkey Kicks - 3 sets of 15-20 reps per leg

**Day 2: Upper Body & Core**

1. Push-Ups - 3 sets of 10-15 reps

2. Plank - Hold for 30-45 seconds, repeat 3 times

3. Tricep Dips (using a sturdy chair or elevated surface) - 3 sets of 12-15 reps

4. Superman (lying face down, raise arms and legs) - 3 sets of 12 reps

5. Russian Twists (with or without a weight) - 3 sets of 20 twists (10 per side)

**Day 3: Cardio & Active Recovery**

- Go for a brisk walk, jog, or do a home-based cardio workout (e.g., jumping jacks, high knees, etc.) for
20-30 minutes.

**Day 4: Glutes & Core**

1. Hip Thrusts (using a sturdy chair or elevated surface) - 3 sets of 12-15 reps

2. Fire Hydrants - 3 sets of 15-20 reps per leg

3. Side Leg Raises - 3 sets of 15-20 reps per leg

4. Bicycle Crunches - 3 sets of 20 twists (10 per side)

5. Glute Bridge March - 3 sets of 10-12 marches

**Day 5: Total Body & Stretching**

1. Burpees - 3 sets of 8-10 reps

2. Mountain Climbers - 3 sets of 20 reps (10 per leg)

3. Stretching - Spend 10-15 minutes stretching all major muscle groups.

Repeat this 5-day routine for a few weeks and gradually increase the number of sets or reps as you get
stronger. Remember to maintain proper form, stay hydrated, and include a balanced diet to support
your goals. If you're new to exercise or have any underlying health conditions, consider consulting a
fitness professional before starting a new workout routine. Ask me anything, I gat you 😜