Hey Jolt
Hey Jolt

Plump The Rump

Level: Beginner
Time: 55 mins
Equipment needed: Barbell, Dumbbell, Bench, Hip Adduction Machine

Sir Mix-a-Lot called and he wanted you to know that this workout has a 100% chance of making Becky's eyes pop out of her head.

You'll want to hit the gym for this glute workout, but don't fear the weight room. These are simple movements designed for you to choose as much or as little weight as you can handle to the point of exhaustion at the end of each set. Remember to keep good form and check those cheeks in the mirror, because they're about to get goin' like a Turbo 'Vette.

Plump The Rump

Level: Beginner
Time: 55 mins
Equipment needed: Barbell, Dumbbell, Bench, Hip Adduction Machine

Sir Mix-a-Lot called and he wanted you to know that this workout has a 100% chance of making Becky's eyes pop out of her head.

You'll want to hit the gym for this glute workout, but don't fear the weight room. These are simple movements designed for you to choose as much or as little weight as you can handle to the point of exhaustion at the end of each set. Remember to keep good form and check those cheeks in the mirror, because they're about to get goin' like a Turbo 'Vette.


Workout Overview

Barbell Olympic Squat

Barbell Olympic Squat
5 sets of 5 // Rest 1 min between sets // Rest 1 min after exercise


Barbell Lateral Lunge

Barbell Lateral Lunge
5 sets of 5 // Rest 1 min between sets // Rest 1 min after exercise


Dumbbell Rear Hamstring Lunge

Dumbbell Rear Hamstring Lunge
4 sets of 10 // Rest 30 sec between sets // Rest 1 min after exercise


Bulgarian Split Squat

Bulgarian Split Squat
4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Hip Adduction

Hip Adduction
4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Freehand Jump Squat

Freehand Jump Squat
4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Dumbbell Decline Bench Lunge

Dumbbell Decline Bench Lunge
4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Glute Bridge

Glute Bridge
4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Single Leg Glute Bridge

Single Leg Glute Bridge
4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Dumbbell Decline Bench Lunge

Dumbbell Decline Bench Lunge
4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Freehand Jump Squat

Freehand Jump Squat
4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Glute Bridge

Glute Bridge
4 sets of 10 // Rest 30 sec between sets



Workout Overview

Barbell Olympic Squat
Barbell Olympic Squat

5 sets of 5 // Rest 1 min between sets // Rest 1 min after exercise


Barbell Lateral Lunge
Barbell Lateral Lunge

5 sets of 5 // Rest 1 min between sets // Rest 1 min after exercise


Dumbbell Rear Hamstring Lunge
Dumbbell Rear Hamstring Lunge

4 sets of 10 // Rest 30 sec between sets // Rest 1 min after exercise


Bulgarian Split Squat
Bulgarian Split Squat

4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Hip Adduction
Hip Adduction

4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Freehand Jump Squat
Freehand Jump Squat

4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Dumbbell Decline Bench Lunge
Dumbbell Decline Bench Lunge

4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Glute Bridge
Glute Bridge

4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Single Leg Glute Bridge
Single Leg Glute Bridge

4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Dumbbell Decline Bench Lunge
Dumbbell Decline Bench Lunge

4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Freehand Jump Squat
Freehand Jump Squat

4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Glute Bridge
Glute Bridge

4 sets of 10 // Rest 30 sec between sets


Start Workout

1. Barbell Olympic Squat

Rep Count: 5 reps
Set Count: 5
Rest: 60 seconds
Main Muscle Group: Upper Legs
Type: Olympic Weight Lifting
Equipment needed: Barbell

How to Perform Exercise

Steps : 1.) Start off in a squat position with a weighted barbell rested upon your traps, keeping your chest up, head facing forward and your feet shoulder width apart. 2.) Slowly descend to the ground by bending your knees, without moving your hips backwards, and shifting them forward staying in position with your feet. 3.) Keep your body as upright as possible and squat all the way down keeping the weight on the front of your heels until your upper legs connect with the lower legs. 4.) Hold for a count then drive your weight up as you return back to the starting position. 5.) Repeat for as many reps and sets as desired.


2. Barbell Lateral Lunge

Rep Count: 5 reps
Set Count: 5
Rest: 60 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Barbell

How to Perform Exercise

Steps : 1.) Start off by standing up straight with your feet about shoulder width apart, holding a barbell across your upper back with hands wider than your shoulders. 2.) Then slowly take a short lateral step in one direction, bending at one knee until you feel a stretch in your thighs. 3.) Hold onto this position for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.


3. Dumbbell Rear Hamstring Lunge

Rep Count: 10 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps : 1.) To begin this exercise; start off standing upright holding onto dumbbells in both of your arms keeping your hands by your sides. 2.) With both dumbbells in your arms, take a step backward with your right leg and lower your upper body down, maintaining your balance on the descent. 3.) Do not let your right knee touch the ground as you lower yourself and hold for a few seconds. 4.) Then push back up on your left leg and return back to the starting position and repeat with the opposite leg 5.) Repeat this exercise for as many repetitions as needed


4. Bulgarian Split Squat

Rep Count: 10 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

Steps: 1. Start with the feet hip-width apart, with the right foot forward and the left foot placed back behind the body on a bench or box that is about knee-height. 2. Hold a dumbbell in both hands in a vertical position in front of the chest and keep the elbows close to the rib cage during the exercise. 3. Keep the back straight while lowering the left knee towards the floor. 4. Before the left knee hits the floor, press the right foot into the ground, pull back on the right knee, and push the top of the left foot into the box to return to standing.


5. Hip Adduction

Rep Count: 10 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Glutes
Type: Stretching
Equipment needed: Hip Adduction Machine

How to Perform Exercise

The hip adduction exercise helps strengthen the hip flexor and thigh muscles. Steps : 1.) Start off standing alongside a cable pulley stack and attach a cuff to the pulley near your ankle. 2.) Step away from the stack holding onto the stack for support. 3.) While standing firm on the foot not attached to the cable, slowly abduct (pull) your cuffed ankle in front of your stabilizing leg and back 4.) Repeat and switch ankles.


6. Freehand Jump Squat

Rep Count: 10 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


7. Dumbbell Decline Bench Lunge

Rep Count: 10 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Bench, Dumbbell

How to Perform Exercise

Steps : 1.) Start off by setting up a decline bench in front of you, placing your right foot on the bench keeping your leg extended and holding a dumbbell at your sides. 2.) Then slowly, while keeping your balance, lunge forward and squat down so that you feel a stretch in your quads, hold for a count then return back up to the starting position. 3.) Repeat for as many reps and sets as desired.


8. Glute Bridge

Rep Count: 10 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The bridge exercise is a great exercise to help build and maintain core strength Steps : 1.) Start off lying on your back with your knees bent and your feet flat on the floor. 2.) Lift up your hips off the floor as you draw your abs in and keep your glutes tight. 3.) Hold the position for a count then return back to the start. 4.) Repeat for as many sets as desired.


9. Single Leg Glute Bridge

Rep Count: 10 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off laying on the floor with your feet flat on the ground and knees bent. 2.) Slowly raise one leg off of the ground, pulling the knee towards your chest then extend your hip upward raising your glutes and lower body up off of the ground, still keeping your foot elevated. 3.) Extend your body up as far as possible until you feel a stretch in your glutes and hold for a few seconds. 4.) Return back to the starting position and repeat for as many reps and sets as desired.


10. Dumbbell Decline Bench Lunge

Rep Count: 10 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Bench, Dumbbell

How to Perform Exercise

Steps : 1.) Start off by setting up a decline bench in front of you, placing your right foot on the bench keeping your leg extended and holding a dumbbell at your sides. 2.) Then slowly, while keeping your balance, lunge forward and squat down so that you feel a stretch in your quads, hold for a count then return back up to the starting position. 3.) Repeat for as many reps and sets as desired.


11. Freehand Jump Squat

Rep Count: 10 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


12. Glute Bridge

Rep Count: 10 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The bridge exercise is a great exercise to help build and maintain core strength Steps : 1.) Start off lying on your back with your knees bent and your feet flat on the floor. 2.) Lift up your hips off the floor as you draw your abs in and keep your glutes tight. 3.) Hold the position for a count then return back to the start. 4.) Repeat for as many sets as desired.