This document provides a workout plan focusing on glute training. The 16-minute workout consists of a 6-minute warm-up with various lower body exercises done in intervals of 30, 15, or 20 seconds. The main 10-minute part includes 7 glute exercises done for 20 seconds per leg with only 20 seconds of rest between sets. The goal is to perform resistance training for the lower extremities without any equipment in a circuit-style workout.

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WOMAN TRAINING
HOMEWORK
DESCRIPTION
Gluteous training with several exercises without rest. In warm up, you have to do the first serie of all exercises and then, you have to start again with
the first exercise, doing the next serie of all exercises.
GENERAL OBJECTIVES
Resistance training for lower extremities.
MATERIALS
Without material
WORK TIME
16'
PART OF THE SESSION ACTIVITY DESCRIPTION TIME/REPETITIONS REST SERIES
Warm up (6')
“The square”. Forward step with right toe + Forward step with left toe. Backward
step with right toe + Backward step with left toe.
30 seconds - 1+1+1
Knee lift (Skipping). 30 seconds - 1+1+1
Across backward step + Forward step (parallel to kickstand) + Squat. 15 seconds/leg - 1+1+1
Lateral steps: Lateral step with right toe + Lateral step with left toe towards right
toe and vice versa.
30 seconds - 1+1+1

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20" jogging in site.
Main part (10')
With flexion leg, move it backward, with quadruped position (with forearm
support)
20 seconds/leg - 2
With flexion and elevated leg (with forearm support), move it up 3 times one after
the other.
20 seconds/leg - 2
From quadruped position, move up leg with knee flexion, and make a short
elevations.
20 seconds/leg - 2
From quadruped position, stretching leg with foream support. 20 seconds/leg - 2
From stretching leg, move it up with forearm support. 20 seconds/leg - 2
With flexion leg, move it up and keep this position. 20 seconds/leg - 2
With flexion leg, move it up and make a knee extensión. 20 seconds/leg - 2