As you probably know (because I won’t stop talking about it), I’m a professional bodybuilder!
I thought I’d use my Hulk powers for good and post workouts that you can do at home or in the gym. So without further ado, here’s Workout Wednesday #1! It’s a glute workout and requires absolutely no equipment.
Glute Toning Circuit Workout
5 rounds | 30 seconds of rest between each round
~20-30 minutes total
- Stand at the bottom of the stairs, or in front of an exercise step
- Tap your right foot on the step, then switch. That’s one rep.
- Alternate as quickly as possible for 50 reps.
Exercise 2: Sumo squat leg lift x 20
Laughter optional.
- Take a wide stance with feet pointed out at a 45 degree angle
- Bend your knees and sit back into a squat position
- As you stand back up, lift your right leg with toe pointed forward. Squeeze your glutes!
- Repeat on the other side. That’s one rep.
- Complete 20 reps.
Exercise 3: Downward dog glute lift x 15 each side
- Take a downward dog position
- Lift your right leg with toe pointed to the ground. Squeeze your glute!
- Repeat 15 times, then repeat on left side.
Exercise 4: High knees x 50 (no .gif for this one – you know what to do!)
- Lift your right knee so that it’s parallel to the ground, then hop/switch to left leg. That’s one rep.
- Alternate as quickly as possible for 50 reps
After this workout, I went for a short 1/2 mile jog to round it off.
Let me know if you try this super fun and sweaty workout!
Yasin Rishad says
Hi Chanelle,
Truly your an professional body builder and also an professional instructor. The way you teach with image it’s brilliant. I love your workout.
Lauren Harmon says
What an awesome work out. I’m always looking for a new way to spice up my regular ol’ routine! I’ll keep this in mind !
Shell Feis says
WOW do you have a rocking body or what?! I’m a super beginner but I think with some practice I can handle these!
Tess says
I love thatwe can see how the excerise goes. these are Something I need to do daily!
rocky says
Awesome tips you have here. I will try this exercise tomorrow.
Latoicha says
These are great work-outs for glutes at home. I will try them in the am.
Krystal says
I love work outs that don’t require any equipment! I think I could handle this!
Jessica Simms says
Bookmarking this post right now! I will have to show my workout buddy this post.
Mimi says
Your body is sick and I just want my gut to look like yours. I had been doing a great job exercising and then I feel off. For whatever reasons I’ve had a really hard time getting back into my groove.
Sacha says
These are great tips, will do some when Im at the park with my son. (Squat 1 squat 2) lol
Bradley Finnearty says
This looks like something that would put me in the ICU. Because of that , I really should workout like this more often. lol
Dan Denman says
This looks tough and something that I need to be doing. I am going to do this!
Rosie says
These exercises look fun! and I was noticing the other day glutes could use some help!!!
Manu Kalia says
I find this tips very helpful, one of my weakness is glutes. the sumo squat is my favorite.
Lena says
Looks like a very productive workout. And I’d be like doing it the Brad Pitt way! 🙂
Jerry Marquardt says
I wish I could even come close. I do need a hip replacement. Maybe after surgery.
Miranda (Myrabev) says
Hahahaha love Brad pitt and these glute work-outs look really awesome, thanks for sharing
Camesha | Mama Motivator says
These look easy enough and totally doable. Now that 1/2 mile jog… I dunno! 🙂
Tiffany says
This looks like a great workout and the steps and moves don’t seem to be too complicated. I mean I think I could actually handle this…LOL
Allyson Bossie says
That is some serious training there! But your body is AMAZING tight. Makes me almost motivated
Annie M says
The squats look like soreness waiting to happen. Of course, it’d all be worth it 😉
Tami says
You’d think with great resources like this, I’d jump on the chance to get fit. Yet, I just sit here watching other people do it.
Chubskulit Rose says
You looks great! Thanks for sharing thiese, I will be incorporating these to my fitness routine.
Megan @ C'mon Get Crafty says
I can always use new routines and encouragement to work out, so I look forward to this series! Love the gifs. 🙂
Christina says
I love the step tap, that one gets me!!! GIRL you are inspiring. I’m on a weight loss journey right now. 18 down but a few more to go. I’m focusing on those muscles right now!!!
Michele D says
Your awesome! I think that I’m gonna love reading your workout series. You really make it look so easy. Thanks for the tips!
Lisa Rios says
I usually go for a morning walk every day. And these are some simple yet best exercises which anyone can do easily at home, but keeping it as a routine is so important to make sure you are fit enough.
Kristin says
You are So Awesome. Thank you for sharing love this weeks Workouts.
Ron says
Liz! Damn, I wish i can have that kind of body too (I am a guy by the way). YOu are my idol!
Jenn Peters says
Ha ha ha! Brad Pitt though ?
Debbie L. says
I definitely need to get back into exercising regularly. This looks like a good workout.
up run for life says
These are great exercises that are easy to do at home. I appreciate you sharing this workout.
Dina says
We’ve started walking again. I need to add arms and upper body more than lower body. Love brad pitt at the end. It made me lol.
Jonathan Key says
This is such a fun article! Love the Brat Pitt gif at the end. Love that you showed the exact moves so that people can do it themselves.
mburbage says
haha the gif at the end of Pitt. Totally cracked me up! Great workout for leg day!
Re says
Hell, if I worked as hard as you did I would SHOUT to the world that I was a bodybuilder too!
Anywho, great exercises. My teen has been trying work her glutes more and this may help her along.
Carol Bryant says
I love that you showed us these explicit details so I can replicate your moves.
Ashleigh Walls says
I do those sumo squats and they are really hard! They work out the glutes great!
rika says
This article inspired to do squats !! Thank you so much! I want to have her strong and toned body
Amy Kelsch says
These are awesome!!! Love the step-tap! Thanks for posting.
Kat B. says
I just about gave up after the first exercise. THE step taps almost killed me. I am not used to doing so many. Thanks for a great set though!
Chanelle says
Yay, I am glad you tried it! Another one coming this Wednesday!
Taralyn says
I am totally going to do this today! Love finding new workouts!
Theresa says
My glutes are in serious need of a workout! I should get off my butt and and start toning more often. Three workouts a week just aren’t cutting it for me anymore.
Bonnie @ wemake7 says
Wow! You are awesome and an inspiration! I have really got to start taking care of myself and miss working out like this.
Chrystal | YUM eating says
I have some wicked back and hip medical problems, but I am looking for things that are not so high impact. I need to exercise, but joining a gym right now wouldn’t be a good option. I need simple things that are not going to cause me the wrong kind of pain.
Jasmine says
You look amazing! I can definitely see myself incorporating some of these moves into my current routine
Rebecca B. says
What an awesome workout!! I love that it can be done anywhere and doesn’t require any equipementt 🙂
victoria says
Looks awesome! I’m gonna try this new workouts, i like the workouts that you don’t need an any equipment thank you for sharing
Jeanine says
Wow, this is inspiring. I’ve got a ton of work to do. I’ve had 6 babies and after my last I just didn’t care anymore, and I didn’t worry about the weight. I’m really wanting to get in shape so I need to get in the zone. You are incredible.
Christine - The Choosy Mommy says
You look awesome! I am always ready for new workouts so thank you for sharing these moves! <3 Christine, The Choosy Mommy, http://www.choosykids.blogspot.com
Amy Desrosiers says
She really does look amazing! I could only hope to get this fit!
Terri Ramsey Beavers says
I’m going to try this workout and see if it causes any extra back pain. I sure hope not because I’ve been looking for exercises that don’t require equipment as my doctor as advised me against lifting.
Maria says
Hahaha love the Brad Pitt gif! Yes these are all great exercises for tightening those glutes, thanks for sharing!
Nikki says
Haha this is funny workout, I think this would be fit to me. I would love to try it, thanks for sharing.
Elizabeth O. says
Thank you for sharing easy to do workout routines. I barely have time to exercise, but if I can do these at home, then that would be a lot more convenient for me.
Tanya C. {Treats by Tanya} says
Thank you for giving me the inspiration to work on my core and build up the mmuscle I need!
Tracy @ Ascending Butterfly says
Whew, watching you do all that made me hungry, I am going to the fridge to get a donut, and will be sure to do some lunges as I walk back to my desk. tee heee! 🙂
Mykidsguide says
I would love to try these moves at home. Thanks for sharing.
Debra says
I have been so bad about working out! I need to try this!
HilLesha says
I will have to try these exercises sometime, because I have been wanting to tone up my legs lately. Thanks for sharing!
Annemarie LeBlanc says
These are great workouts, but I guess I will start slowly. Like less repetitions and then build it up after a week or so. I love how fit you are! Oh and that gif of Brad Pitt is hilarious!
Amber Edwards says
My husband would love this workout. He’s been complaining about a little extra weight he’s put on with our current pregnancy. No fault of his own; just my hormones have thrown his body out of wack and without changing his eating he is gaining lbs. He’s ready to crank up the workout routine.
Adriana Martin says
wow girl you really workout I wish I had that strength, thanks for sharing your routine
Kristen says
Thanks for the great tips! some of your moves remind me of my body pump days!
vidya sudarsan says
I used to do these leg exercises regularly! Your videos are motivating me to start this routine again.
Ourfamilyworld says
There are days that I can’t go out to work out. I could definitely use these moves to still exercise during those days.
Felicia says
Wow! You are amazing! Yes, Brad Pitt is loving your workouts and I am feeling very tired after watching.
Ellen ThatChicMom says
I could use some leg workouts for sure. Thanks for these tips this is something I could easily do at home.
Sherri says
My fitness level is a bit lower than yours, and Brad Pitt’s…but this looks amazing.
Rosey says
If these workouts make me look 1/4 as good as you do, I’m all in. Three cheers for Workout Wednesdays, woot! 🙂
Shauna says
I actually love leg days 🙂 I feel so accomplished when I can’t walk that night because my muscles are so tired 🙂 These sound perfect for me…
Crystal says
If it works for Brad Pitt, it’ll work for me! I can’t believe I’m about to say this, but I’m excited to try this.
Lisa Bristol says
I have been looking for some new workout moves to try. I will have to try this workout tomorrow.
Ann Bacciaglia says
These look like great exercises to try. I am trying to start working out on a regular basis. I would love to tone my butt.
Tammy Roy says
This looks like a great workout. I will have to try adding it to my routine. I have been doing pretty good at staying on track with my workouts.
Mama to 5 BLessings says
Wow, you are nice and tone! What a great selection of workout tips!
Meagan says
Glute workouts are so tough! Looks like I need to add these to my workout schedule.
Jessica Harlow says
Looks like a great and productive workout! I love that your workout doesn’t require any equipment either! That’s a big plus for me!
Jenn says
You inspired me and look amazing! Now that my kids are back in school Im hoping to add some workouts during the day. I got a tad lazy this summer lol
Crystal says
I did too, unfortunately. I’ve got a handful of invalid excuses, if you’d like to hear them.
Chanelle says
Hahah!
Amy says
Wow! You look amazing!!! You also inspired me to do step taps tomorrow!
Claudette P. Esterine says
By society’s standards, I need to exercise but as beautiful as your body is – mine will never look like that 🙁 Thanks for trying to encourage me though! LOL. I am sure there are many not-so-lazy people like me who will greatly benefit for your awesome post!.
Debbie Denny says
You are in fantastic shape. Really good exercises.
Beth@FrugalFroggie says
I have just started back exercising. I haven’t added in the workout part just getting the heart back in shape and hopefully to body too.
Alicia says
You look great! I just had my 3rd child in mid May and I look terrible :/ i am not skinny anymore and it sucks. i will try this! Thanks so much.
Meagan says
Oh man, these look like they would make my glutes burn! I need to try these next week.
Elizabeth @ Being MVP says
Wow you are so strong! I definitely need to work on my glutes.
tara pittman says
I cant wait for my hamstring to heal. I want to get back in shape.
Stacie says
I need to tone up big time. I lost weight recently, but my muscles are lacking. Thanks for sharing your workout!
Ashley Sears says
Can I just say what an amazing body you have?! You inspire me to want to give this glute workout a try! Laughter will definitely be included lol
Christie says
That’s some serious dedication. No wonder you’re in such good shape!
Toni says
I’ve just started working out again and really could use these exercises. Especially if the Brad Pitt happy dance happens when it’s all over!
Sicorra@NotNowMomsBusy says
Wow, that is an excellent workout. You are in amazing shape!
Shelah says
What a great workout! Thanks for helping me get more fit!
Heather lawrence says
love how you say laughter isn’t required.
You know… if I’m smiling and laughing while working out I am more likely to repeat the workout.
I really need to get my butt in gear!
Inspiring Kitchen says
Impressive! Always challenging to get motivated to work out but your tips are very helpful.
Mary Gilbert says
Made me tired just watching 🙂
Shaney Vijendranath says
Lol love the Brad Pitt gif. I can’t wait to workout after pregnancy. I feel so unfit at the moment.
Denise says
I really need this!!!
Katherine G says
Thank you so much for posting this! I’m always looking for new workouts.
aimee fauci says
Oh my gosh that step tap is crazy fierce… I could maybe do 2 sets before I trip myself.
Daisy says
Let me tell you that one of the things that I am looking forward to with my son going to school is that I’ll have more time to work out. I look forward to trying some of your tips! This mom needs to lose that baby weight that is years past due of needing to shed.
Sarah Bailey says
I feel tired out just watching this – what a fantastic work out! x
Catherine S says
I agree I am tired after watching. I would be exhausted after doing it. I am going to try this I need to tone up and get into shape.
LydiaF says
Everyone hates the leg circuit, but the fact it works 🙂 Looks like fun!
Cindy (Vegetarian Mamma) says
Whoa that looks like one heck of a glute workout! I need to try that, in baby steps 🙂 Love it!
Saidah Washington says
These exercises will definitely work paired with healthy food choices. I do most of these and love exercising.
Debbie @ Coach Debbie Runs says
I love your instruction gifs! What a great way to share. I guess under these circumstances, it is appropriate to say that you’ve got great glutes. 🙂 You are the best advertisement for this workout.
Nancy Johnson Horn says
I got sweaty reading this – just kidding. Thanks for the tips, I may try to attempt doing Step Taps right now (have to work my way up to the rest).
Mykidsguide says
Hahaha, this is too funny. Seriously though, I love that you are sharing this. I would love to try these workout moves at home.
Tammy says
WOW!! You look awesome!! I love glut work outs. Even in deep water aerobics.
Lindsay says
great tips. I need some help with my glutes. They are flat!
Catherine S says
This looks like a great workout. I like that I can do it at home and don’t have to go to the gym.
harriet says
Wow- you are really in great shape. Thanks for the tips!
Seattle Travel Blogger says
I like the way you
Seattle Travel Blogger says
Sorry for error in last entry (I cut it too short).
I like the way you hone in on a workout that a woman really wants to do and an area she is interested in developing!
Thanks for tailoring a workout for us women! 🙂
Shann Eva says
Thanks for the great workout. I love that there’s no special equipment, so you can do it anywhere.
rika says
Haha… i didn’t expect to see Brad Pitt at the end of the post 😉 I have to try this workout. I’ve been busy with work and stay up late.
Jamie says
Brad is obviously following your workouts!! ha/ha Great tips, thanks!
Mary Hill says
Thanks for the exercise inspiration. I need a routine that will help my arthritis. I know swimming is good, but I do not have access to a pool. What do you recommend? Thanks.
Chanelle says
I think the more often you move, the better your joints will feel. Walking is a low-impact cardio exercise just like swimming. Bodyweight exercises like the ones in this workout may be too rigorous, so lifting dumbbells or working with cables at the gym might feel better.
Cinny says
Gosh, you really went at it! What a great workout. I love working those gluts.
Stacie @ Divine Lifestyle says
Thanks for sharing these great workout movement. I loved the illustrative GIFs, especially Brad Pitt. Hilarious.
Tanya C. {@Treats by Tanya} says
Ah ha ha! I love that Brad Pitt loves your workouts too 😉 I just joined the local gym…but I seem to get my best time in late at night when it’s not so crowded. Thanks for the motivation 😀
Allie D. says
This is great! I am trying to tone my body, and will be trying out these 4 exercises.
Jennifer says
This is so awesome! Thanks! My glutes are definitely in need of some pumping up.
Sandy says
I got this! LOL! Great workout–and a great reminder that I need to keep up with my fitness! 😉
Robin (Masshole Mommy) says
Not o ly that, but that it’s easy to do right at home!
Sabrina @ Dinner, then Dessert says
I’m just starting on a workout regimen, so I appreciate your providing a routine I can use! I didn’t have a workout for my rear yet!
Jeanette says
I just started exercising again. This is great motivation to get my body in shape I love the pointers! This will keep me encouraged to keep going.
Lois Alter Mark says
Wow, I can’t even imagine being a bodybuilder! You’ve inspired me to get moving!
Pam Rote says
I’ve just got back into working out again–not anywhere near your fab bodybuilding shape-but I want to be–I’ve done the Sumo Squat now have to get the others in! =D TY for sharing I’ll be checking in for Workout Wednesdays!!! =^D
George SSF says
You looks so hot!!! I love your idea of Workout Wednesday
Tracy @ Ascending Butterfly says
That Brad Pitt Gif almost made me spew something at my monitor! You are TOO much ! LOL
I think my days of working out like that are long over, so I will just sit over here, shove another snack in my mouth and observe from afar! 🙂
Jacqueline says
Lol why can’t the guys at the gym look like Brad Pitt and encourage me to push forward when I work out?! I like the idea of Workout Wednesdays!
Toughcookiemommy says
You look fantastic to this regimen must really work to keep you in shape. What advice do you have for those who have bone pain and want to work out?
Chanelle says
I would stick to lower impact exercises. Walking and elliptical are great for cardio, and with some experimentation, you could decide which weight exercises agree with you. Bodyweight exercises might be too much, so I’d start with things like shoulder presses, bicep curls, etc., with light dumbbells.
Hope this helps! 🙂
Laura Gregory says
Motivation is what I need. I only wish I could look that great. Thanks for the tips.
Laura
Robin (Masshole Mommy) says
I spend so much time working on my core that I forget about my bum. I need to work on that!