30 Min Knee Friendly Glute Builder & Core Strength Training

Lose fat, build muscle and get stronger with simple, sustainable training that actually works. PAID THINGS: 💪 Join my Inner Circle - ad-free workouts + extra sessions for the die hards https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join 📱 My Workout App — structured strength programs for home + gym that actually work https://my.playbookapp.io/penny-barnshaw FREE THINGS: 🗓️ Grab your FREE Monthly Workout Calendar — planned for you, done for you https://mailchi.mp/garagefitnessgirl/workout-calendar Questions or coaching enquiries? 📧 penny@pennybarnshaw.com __________________________________________________________________________ This 30-minute knee-friendly glutes and core workout builds real shape and strength at home using smart heavy lifts, sculpting accessories, and controlled core work to finish. Perfect if you want stronger glutes, better stability, and a session that feels good on your knees. I used a bench + a set of 10kg/22 lbs & 15kg/32 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. __________________________________________________________________________ 💪 EQUIPMENT NEEDED: ~Dumbbells ~Bench (Optional) ~Floor mat Optional: water, towel, space to move! ________________________________________________________________________ ⏱ FORMAT: ~Circuit format x 2 rounds ~timed intervals - 35 secs work/15 secs rest ~30 minutes total including warm-up & cool-down 🔥 Burn: ~221 calories (approx.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “Functional Strength Training” or “Workout” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: Circuit 1 1️⃣RDL | 15kg/32 lbs 2️⃣Kickstand Deadlift (L) side | 10kg/22 lbs 3️⃣Kickstand Deadlift (R) side | 10kg/22 lbs 4️⃣Hinge Swing | 10kg/22 lbs . Circuit 2 1️⃣Frog Hip Thrust | 10kg/22 lbs 2️⃣SL Hip Thrust (L) side | 10kg/22 lbs 3️⃣SL Hip Thrust (R) side | 10kg/22 lbs 4️⃣Heels Up Glute Bridge | 10kg/22 lbs . Circuit 3 1️⃣ Fire Hydrant Kick (L) side 2️⃣ Fire Hydrant Kick (R) side 3️⃣ Frog Pumps 4️⃣Table Top Hold . Circuit 4 1️⃣X Body Plank with Leg Lift 2️⃣Side Plank with Leg Lift (L) side 3️⃣Extended Side Toe Tap 4️⃣Side Plank with Leg Lift (R) side *Workout Complete 🔥Burn 221 Calories ________________________________________________________________ 💌 WANT A PLAN TO FOLLOW? Grab my FREE monthly workout calendar and get fresh, structured training delivered right to your inbox — every single month. 👉 https://mailchi.mp/garagefitnessgirl/workout-calendar ________________________________________________________________ 🛒 SHOP MY GEAR (Affiliate Links): Dumbbells I Use: https://amzn.to/4l9yIET Floor Mat: https://amzn.to/44kBVKp 🎧 Like the music? Check out my Epidemic Sound playlist here: https://share.epidemicsound.com/ayddbl/?playlist=hpmofpr9qm9ft7ydm4yoxb5qgm8azw12 ________________________________________________________________ 📲 STAY CONNECTED: YouTube: https://youtube.com/@garagefitnessgirl?si=pbuphPYWhgj4emWP Instagram: https://www.instagram.com/garagefitnessgirl/ Website: https://www.garagefitnessgirl.com Inner Circle (Ad-Free Early Access): https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join 💬 Drop a comment below: 👉Which part of glute training feels hardest for you — heavy lifts, the sculpting accessories, or staying consistent week-to-week? #garagefitnessgirl #kneefriendly #gluteworkout