Hello Y'all,
Here's my quick glute workout and cardio, enjoy!
#1. Shoulder Width Squat - 30 sec
![IMG_2022-11-30_9-30-14_813.jpg IMG_2022-11-30_9-30-14_813.jpg](https://www.ironoverload.io/data/attachments/1/1783-bf250c26db52bec774c7e9c5e0416041.jpg)
#2. Wide Stance Sumo Squat - 30 sec
![IMG_2022-11-30_9-31-17_834.jpg IMG_2022-11-30_9-31-17_834.jpg](https://www.ironoverload.io/data/attachments/1/1784-7dfe67823d10ca2715501c3dd8baa7a1.jpg)
Rest - 30 sec
#3. Hip Thrust (Left & Right Leg) - 30 sec for each leg
![IMG_2022-11-30_9-33-41_832.jpg IMG_2022-11-30_9-33-41_832.jpg](https://www.ironoverload.io/data/attachments/1/1785-37ea5cb889e214a3b436d436c0239fba.jpg)
![IMG_2022-11-30_9-34-13_865.jpg IMG_2022-11-30_9-34-13_865.jpg](https://www.ironoverload.io/data/attachments/1/1786-ad992b25b16aa3a303f4db5ab09fedc1.jpg)
Rest - 30 sec
#4. Hip Thrust (Double Leg) - 30 sec
![IMG_2022-11-30_9-35-11_177.jpg IMG_2022-11-30_9-35-11_177.jpg](https://www.ironoverload.io/data/attachments/1/1787-37918aad865f1343eb3fc9b64bced2cd.jpg)
#5. Glute Bridge Hold - 30 sec
![IMG_2022-11-30_9-36-17_332.jpg IMG_2022-11-30_9-36-17_332.jpg](https://www.ironoverload.io/data/attachments/1/1788-280fffefd6cd329703ee0a6c0f8567e2.jpg)
Rest - 30 sec
#6. Alternating Squat Lunges - 30 sec
![IMG_2022-11-30_9-37-29_946.jpg IMG_2022-11-30_9-37-29_946.jpg](https://www.ironoverload.io/data/attachments/1/1789-a325e0da06d4199319ff7a7448fa3c7d.jpg)
#7. Wall Sit - 30 sec
![IMG_2022-11-30_9-38-40_103.jpg IMG_2022-11-30_9-38-40_103.jpg](https://www.ironoverload.io/data/attachments/1/1790-f0b234d8e408db5abfd1431f83fb4b76.jpg)
Rest - 30 sec
#8. Animal Crawlers - 30 sec
![IMG_2022-11-30_9-39-34_216.jpg IMG_2022-11-30_9-39-34_216.jpg](https://www.ironoverload.io/data/attachments/1/1791-e81472b4d5b4ee0b0ec5459ee37554f8.jpg)
#9. Lunge & Kick - 30 sec
![IMG_2022-11-30_9-40-50_826.jpg IMG_2022-11-30_9-40-50_826.jpg](https://www.ironoverload.io/data/attachments/1/1792-f4bd2c6661c0c01c75bed4ac8d0359b2.jpg)
Here's my quick glute workout and cardio, enjoy!
#1. Shoulder Width Squat - 30 sec
![IMG_2022-11-30_9-30-14_813.jpg IMG_2022-11-30_9-30-14_813.jpg](https://www.ironoverload.io/data/attachments/1/1783-bf250c26db52bec774c7e9c5e0416041.jpg)
#2. Wide Stance Sumo Squat - 30 sec
![IMG_2022-11-30_9-31-17_834.jpg IMG_2022-11-30_9-31-17_834.jpg](https://www.ironoverload.io/data/attachments/1/1784-7dfe67823d10ca2715501c3dd8baa7a1.jpg)
Rest - 30 sec
#3. Hip Thrust (Left & Right Leg) - 30 sec for each leg
![IMG_2022-11-30_9-33-41_832.jpg IMG_2022-11-30_9-33-41_832.jpg](https://www.ironoverload.io/data/attachments/1/1785-37ea5cb889e214a3b436d436c0239fba.jpg)
![IMG_2022-11-30_9-34-13_865.jpg IMG_2022-11-30_9-34-13_865.jpg](https://www.ironoverload.io/data/attachments/1/1786-ad992b25b16aa3a303f4db5ab09fedc1.jpg)
Rest - 30 sec
#4. Hip Thrust (Double Leg) - 30 sec
![IMG_2022-11-30_9-35-11_177.jpg IMG_2022-11-30_9-35-11_177.jpg](https://www.ironoverload.io/data/attachments/1/1787-37918aad865f1343eb3fc9b64bced2cd.jpg)
#5. Glute Bridge Hold - 30 sec
![IMG_2022-11-30_9-36-17_332.jpg IMG_2022-11-30_9-36-17_332.jpg](https://www.ironoverload.io/data/attachments/1/1788-280fffefd6cd329703ee0a6c0f8567e2.jpg)
Rest - 30 sec
#6. Alternating Squat Lunges - 30 sec
![IMG_2022-11-30_9-37-29_946.jpg IMG_2022-11-30_9-37-29_946.jpg](https://www.ironoverload.io/data/attachments/1/1789-a325e0da06d4199319ff7a7448fa3c7d.jpg)
#7. Wall Sit - 30 sec
![IMG_2022-11-30_9-38-40_103.jpg IMG_2022-11-30_9-38-40_103.jpg](https://www.ironoverload.io/data/attachments/1/1790-f0b234d8e408db5abfd1431f83fb4b76.jpg)
Rest - 30 sec
#8. Animal Crawlers - 30 sec
![IMG_2022-11-30_9-39-34_216.jpg IMG_2022-11-30_9-39-34_216.jpg](https://www.ironoverload.io/data/attachments/1/1791-e81472b4d5b4ee0b0ec5459ee37554f8.jpg)
#9. Lunge & Kick - 30 sec
![IMG_2022-11-30_9-40-50_826.jpg IMG_2022-11-30_9-40-50_826.jpg](https://www.ironoverload.io/data/attachments/1/1792-f4bd2c6661c0c01c75bed4ac8d0359b2.jpg)