Work Your Lower Body "to Failure" in under 30 Minutes with This Quick Shot

Don't have a lot of time for your workout? Dig deep and make it happen, Captain!

With this quick shot lower body workout there's no excuse not to get your glute workout in today. Do it to burn fat, build muscle, and increase strength.

For this quick lower body workout, I have you targeting your glutes using "drop sets." Make the most of your time and get the best lower body workout possible by using a timer to track your rests between sets and exercises. You should give yourself one minute in between exercises and when increasing weights in between sets. (Note that you do not rest when you decrease weight on the way down.)

It's important to make each rep count by focusing on technique. Proper form will help you get the results you're after, even when the reps and sets become challenging. Even though this is a lower body workout, engagement in the core will assist you in keep proper form, so you can use good technique for each movement.

If it's hard, keep going. You're doing it right!

Quick Shot Lower Body Workout (Especially for Glutes!)

Hip Bridges (Smith Machine)

• Set 1 - 15 reps with moderate weight

• Rest 1 min max.

• Set 2 - 10 reps with moderately heavy weight

• Rest 1 min max.

• Set 3 - 6 to 8 reps heavy

• Immediately "drop set" by repeating Set 2 and then Set 1, with no rest in between sets!

Lunges (Smith Machine)

• Set 1 - 15 reps with moderate weight

• Rest 1 min max.

• Set 2 - 10 reps with moderately heavy weight

• Rest 1 min max.

• Set 3 - 6 to 8 reps heavy

• Immediately "drop set" by repeating Set 2 and then Set 1, with no rest in between sets!

Finisher - Hip Thrusts (Barbell)

Do 3 to 4 sets of 10 to 15 reps with moderate-to-heavy weight. You should feel the burn!

Next time you hit the gym with only a little bit of time to spare, try this work out. I promise you you’ll love it. Make sure to subscribe to my YouTube channel for more quick tips on proper technique of exercises and more quick shots to maximize your time in the gym. When you don’t have the time you can make the time!