Peachie Home glute workout

10 Pages·0.711 MB·English

by  Michie Peachie

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Michie Peachie

Peachie’s Home

6 week plan

- 60 second rest between sets
- Full body plan
- 5 days a week
- All levels
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DAY 1: Look Out Legs

2 sets Jump squat x12
2 sets Sumo squat x12
2 sets Bodyweight lunge x12 each leg
2 sets Hip thrust with abduction x12
2 sets Banded deadlift x12
2 sets Donkey kicks x12 each leg

DAY 2: Fierce Upper Body

2 sets Push up x12
2 sets Plank x1 minute
2 sets Superman x12
2 sets Alt bicep curl x24
2 sets Shoulder press x12
2 sets Chest press x12
2 sets Kneeling lat pullback x12
1 set Cardio (running, rowing, cycling)

DAY 3: Power Those Hips

2 sets Jump lunge x12 each leg
2 sets Hip thrust with abduction x12
2 sets Curtsy lunge x12 each leg
2 sets Laying hip raise x12 each leg
2 sets Pistol squat x12 each leg
2 sets Laying side raise abduction x12 each leg

DAY 4: Core Confidence

2 sets Plank x1 minute
2 sets Side plank x30 seconds each side
2 sets Crunch x30
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2 sets Laying leg raise x15
1 sets Cardio x10 minutes

DAY 5: Leg Love

2 sets Squat jack x12
2 sets Squat and press x12
2 sets Banded deadlift x12
2 sets Standing kickback x12 each leg
2 sets DB swing x12
2 sets Sissy squat x12

DAY 8: Look Out Legs

2 sets Back and forth hop squat x12
2 sets Plie pulses x12
2 sets DB lunge x12 each leg
2 sets Side lunge x12 each leg
2 sets Hip thrust with abduction x12
2 sets Rainbow kickbacks x12 each leg

DAY 9: Fierce Upper Body

2 sets Side to front raise x12
2 sets Hammer curl x12 each arm
2 sets Tricep kickback x12
2 sets DB Bent over fly x12
2 sets Chest press x12
2 sets Elevated straight leg bridge x12
1 set Cardio x10 minutes

DAY 10: Power Those Hips

2 sets Standing side abduction x12 each leg
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2 sets Hip thrust x12
2 sets Kneeling V kickback x12 each leg
2 sets Curtsy lunge x12 each leg
2 sets Clam x12 each leg
2 sets Laying DB side V abduction x12 each leg

DAY 11: Core Confidence

2 sets Crunch x30
2 sets Laying leg raise x15
2 sets Plank x1 minute
2 sets Side crunch elbow to knee x15 each side
2 sets Cardio x10 minutes

Day 12: Leg Love

2 sets Jump lunge x12 each leg
2 sets Jump squat x12
2 sets Donkey kicks x12 each leg
2 sets Glute bridge x12
2 sets Single leg deadlift x12 each leg
2 sets Squat to reverse lunge x12 each leg

DAY 15: Look Out Legs

3 sets Squat jack x12
3 sets Single leg bridge x12 each leg
3 sets Monster walk x12 each leg
3 sets Resistance band deadlift x12
3 sets Bodyweight squat x12
3 sets Kneeling V kickback x12 each leg
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DAY 16: Fierce Upper Body

3 sets Deadlift to press x12
3 sets Side curl to shoulder press and rotate down x12 each arm
3 sets Chest press x12
3 sets Overhead dumbbell front raise x12
3 sets Push up x12
3 sets Curl to Bent over row to tricep kickback x12
1 set Cardio x15 minutes

DAY 17: Power Those Hips

3 sets Monster walk x12 each leg
3 sets Clam x12 each leg
3 sets Fire hydrant x12 each leg
3 sets Laying V side abduction x12 each leg
3 sets Laying side leg circles x12 each leg
3 sets Laying side front abduction x12 each leg
3 sets Rainbow kickbacks x12 each leg

DAY 18: Core Confidence

3 sets Alternating toe touch crunch x60
3 sets Plank x1 minute
3 sets Straight leg situp x20
3 sets Russian twist x40 alternating
3 sets Laying leg raise x20
1 set Cardio x15 minutes

DAY 19: Leg Love

3 sets Alternating side lunge jumps x12 each legs
3 sets Jump squat x12
3 sets Pistol squat x12 each leg
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3 sets Sissy squat x12
3 sets Glute bridge x12
3 sets Kneeling straight leg kickbacks x12 each leg

DAY 22: Look Out Legs

3 sets Jump lunge x12-15 each leg
3 sets Hip thrust with abduction x12-15
3 sets Bodyweight lunge x12 each leg
3 sets Bodyweight squat x12
3 sets Standing kickback x12 each leg
3 sets Resistance band deadlift 12
3 sets DB swing x12

DAY 23: Fierce Upper Body

3 sets Side to front raise x12-15
3 sets Hammer curl x12-15
3 sets Push up x12-15
3 sets Chest press x12-15
3 sets Shoulder shrug x12-15
3 sets Overhead dumbbell front raise x12-15
1 set Cardio x15 minutes

DAY 24: Power Those Hips

3 sets Kneeling kickbacks x12-15 each leg
3 sets Curtsy lunge x12-15 each leg
3 sets Lateral walking squats x12-15 each direction
3 sets Clam x12-15 each leg
3 sets Standing side abduction x12-15 each leg
3 sets Sumo squat x12-15
3 sets Deadlift with toes pointed out x12-15
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DAY 25: Core Confidence

3 sets Side plank x30 seconds each side
1 set Standing core rotation x200 alternating
3 sets Laying leg raise x15
3 sets Crunch x30
3 sets Bicycle crunch x60 alternating
3 sets Flutter kicks xfailure
1 set Cardio x15 minutes

DAY 26: Leg Love

12-15 reps each
3 sets Jump squat
3 sets Sumo squat
3 sets DB narrow squat
3 sets Laying hamstring curl
3 sets Hip thrust with abduction
3 sets Donkey kicks

DAY 29: Look Out Legs

3 sets Jump squat x15
3 sets Hip thrust with abduction x15
3 sets DB walking lunge x15 each leg
3 sets DB squat x15
3 sets Band pull through x15
3 SS Narrow deadlift x15
DB deadlift x15
3 sets Donkey kicks x15 each leg
3 sets Kneeling V kickback x15 each leg
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DAY 30: Fierce Upper Body

3 sets Deadlift to upright row to shoulder press x12-15
3 sets Push up x12-15
3 sets Alt. bicep curl x24-30
3 sets Overhead dumbbell front raise x12-15
3 sets Chest fly x12-15
3 sets Lat pulldown x12-15
3 sets Kneeling lat pull back x12-15
1 set Cardio x15 minutes

DAY 31: Power Those Hips

3 sets Monster walk x12-15 each leg
3 sets Side lunge x12-15 each leg
3 sets Curtsy lunge x12-15 each leg
3 sets Laying banded hip raise x12-15 each leg
3 sets Single leg glute bridge x12-15 each leg
3 sets Laying side V abduction x12-15 each leg
3 sets Side lunges x12-15 each leg

DAY 32: Core Confidence

3 sets Plank x1 minute
3 sets Side plank x30 seconds each side
3 sets Crunch x30
3 sets Laying leg raise x15
3 sets Bicycle crunch x60 alternating
3 sets Resistance band pull over and leg raise x12-15 each leg
3 sets Elbow spider plank x12-15 each leg
1 set Cardio x15 minutes
DAY 15: Leg Love

3 sets Jump lunge x12-15 each leg
3 sets DB narrow squat x12-15
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3 sets Sissy squat x12-15
3 sets Resistance kneeling hip thrust x12-15
3 sets Laying hamstring curl x12-15
3 sets Donkey kicks x12-15 each leg
3 sets Rainbow kickback x12-15 each leg
3 sets Standing kickback x12-15 each leg

DAY 36: Look Out Legs

3 sets Alternating side lunge wide jumps x12-15 each leg
3 sets Single leg glute bridge x12-15
3 sets DB walking lunges x24-30 alternating
3 sets Single leg deadlift x12-15 each leg
3 sets Banded pull through x12-15
3 sets Pistol squat x12-15 each leg
3 sets Kneeling hip thrust x12-15
3 sets Kneeling kickback x12-15 each leg

DAY 37: Fierce Upper Body

3 sets Push up x12-15
3 sets DB reverse fly x12-15
3 sets Side arm raise x12-15
3 sets Front arm raise x12-15
3 sets DB tricep kickback x12-15
3 sets Hammer curl x12-15 each arm
3 sets Kneeling lat pullback x12-15
1 set Cardio x20 minutes

DAY 38: Power Those Hips

3 sets Hip thrust with abduction x12-15
3 sets Side lunge x12-15 each leg
3 sets Banded laying hip raise x12-15
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3 sets Side lunge jumps x12-15 each leg
3 sets Sumo squat x12-15
3 sets Monster walk x24-30 alternating

DAY 39: Core Confidence

3 sets Plank jacks xfailure
3 sets Push up to rotation x12-15 reps
3 sets Side crunch elbow to knee x12-15 each side
3 sets Straight leg situp x20
3 sets Reverse crunch pulses x60
3 sets Toe touch crunches x30 reach side
1 set Cardio x20 minutes

DAY 40: Leg Love

12-15 reps each exercise
3 sets Jump squat
3 sets DB squat
3 sets Hip thrust with abduction
3 sets Donkey kickbacks
3 sets Rainbow kickbacks
3 sets Standing figure 4 kickback
3 sets Sissy Squat
3 sets Hamstring curl
3 sets DB walking lunges