The document provides a workout plan focusing on gluteus training. The 30 minute workout consists of a 6 minute warm up with lateral steps, burpees, and jogging. The main 10 minute part includes unilateral exercises like standing leg touches, lateral leg lifts, and single leg squats performed with 2 sets of 20 seconds per leg. Exercises are done consecutively with limited rest between sets to maximize muscle fatigue and training.

1. www.womantraining.blogspot.com.es
1
WOMAN TRAINING
HOMEWORK
DESCRIPTION
Gluteus 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
Mat and step (you can do it without material).
WORK TIME
30'
PARTE OF THE SESSION ACTIVITY DESCRIPTION TIME/REPETITIONS REST SERIES
Warm up (6')
Lateral steps using step or on the floor. 30 seconds - 1+1+1
In bipedestation, lie down and stand up again (burpees
without jump and arm flexion).
30 seconds - 1+1+1
"The square" Forward step with right toe + Forward step
with left toe. Backward step with right toe + Bacward
step with left toe.
30 seconds - 1+1+1
Jump and support your weight in only one leg. 3
Backward step (right + leg + right). Jump and support
your weight in the other leg.
30 seconds - 1+1+1
20" jogging in site

2. www.womantraining.blogspot.com.es
2
Main Part (10')
Standing, touch the floor with one leg stretched. You
should rest with your hands and keeping your back
straight.
20 seconds/leg - 2
Static lounge (Step forward and make a squat without
changing supporting leg).
20 seconds/leg - 2
Standing, make a lateral elevation with one of your leg,
keeping your back straight.
20 seconds/leg - 2
Squat (90º) with 3 rebounds. 30 seconds - 1
Kick back. 20 seconds/leg - 2
Supporting your weight with only one leg, slide backward
the other leg.
20 seconds/leg - 2
Squat + Knee elevation (alternative) 30 seconds - 1