Intermediate • Strength • 4-Week Program
Strong Glutes Gym Challenge
Kelsey’s Strong Glutes Gym Challenge is a powerful way to target and strengthen your glutes in just four weeks. This program focuses on key lifts that target your lower body, focusing on consistency and weight progression to build your strength and muscle over a short period of time.
I’m Kelsey Wells, creator of the PWR programs and Redefine Fitness. I’ve been a certified personal trainer since 2016, am also certified in pre and postnatal fitness, and I want all women to feel self-acceptance and empowerment with my strength training programs.
4-week program
3-4 weekly workouts
40-50 minute workouts
Designed for the gym
Focus on glute strength
Program Overview
Kelsey’s Strong Glutes Gym Challenge is for anyone with an intermediate level of fitness who wants a short, targeted gym program to develop strength in their glutes and lower body.
Each week, you have three 40-50 minute workouts each week, plus a 30-minute Glutes & Abs session. Each workout includes an activation, strength set, superset and burnout.
Your four weekly workouts include:
Glutes & Hamstrings
Glutes & Quads
Upper Body
Glutes & Abs
The Upper Body session is optional for the whole program and follows the same structure as the lower body workouts. You’ll be working on similar exercises each week with a variety of gym equipment, meaning this challenge is designed for you to make progress by logging and increasing your weights.
Each week, there are also two LISS (low-intensity steady state) cardio sessions, an optional HIIT cardio session, a recovery session and a rest day.
Equipment
What you’ll need
This program is designed to be completed in the gym as it uses a wide range of free weights and large machines.
Short Resistance Band
Long Resistance Band
Recovery Band
Dumbbells
Kettlebell
Barbell
Bench/Bench Alternative
Incline Bench
Glute Shaper
Cable Machine
Lat Pulldown Machine
Prone Leg Curl
Power Tower
Chin-up Bar
