15 Minute Glute Chisel

In Coaching, Fitness Programs, Reviews by Dale HillLeave a Comment

Quickly sculpt a round, firm backside with intense strength and power exercises, for a lower body that makes jaws drop

  • 15 Min Glute Chisel
  • 15 Min Glute Chisel 2
  • 15 Min Glute Chisel Equip
Split Squat on Med Ball

Split Squat on Med Ball

Do you want to BLAST your glutes? All you need is 15 minutes, a medicine ball and this workout! The format is simple: 25 repetitions of each move; single leg moves will have 25 reps on each leg. Not only are you going to hit all three of the primary gluteal muscles (gluteus maximus, medius and minimus) with these moves, you’re working on balance, leg strength and core stability. This will feel like a total body workout when you’re done! As a bonus, if you keep pace with Autumn and the cast, you’ll also get a great cardiovascular workout with moves like the Sumo Jacks and Jumping Curtsy Lunges. Don’t let the short duration of this workout fool you, if you stay on tempo and focus on your form as you execute each move, you’ll get a great overall workout.

I have to tell you that I really like Sumo Jacks, they are seriously a great total body exercise to get started with. The images below illustrate 3 positions during the movement. Start with with your feet wider than shoulder width with toes pointing outward. Hold the medicine ball in your hands so it hangs naturally in front of you. Drop down into a sumo squat, the ball goes straight down and may come close to touching the ground depending on how low you squat. Explode up into a jumping jack bringing your feet together as you curl the med ball up to your chest. Immediately jack your feet out to go directly into the sumo squat and repeat for 25 reps.

Keep your back straight and chest up as you drop into the squat and pin your elbows to your sides as you curl the med ball up. Tempo should be quick, meaning you take one count to drop into the squat, you explode up in the jack/curl combo and immediately jack out while dropping back into the squat. Your body is in continuous movement and there are no rests at the top or bottom of the move.

Ah, yet another devilish variant of the Bulgarian Split Squat! Split squats with your rear foot on the medicine ball is going to seriously challenge not only your glutes and quads, but it’ll test your balance and core stability. 25 repetitions per leg while keeping the ball of your rear foot centered on the med ball and hitting a 90 degree angle in your forward leg as you squat down is going to have your glute on fire about halfway through each leg!

Chisel Agility introduced us to the Diagonal Jump Lunge, well 15 Min Glute Chisel brings you the DJL’s evil twin: Jumping Curtsy Lunges. Jumping lunges that involve a change in direction are challenging enough, you develop explosive power from the plyometric jump, the rotational component works the core and of course the lunges are hitting the glutes and quads. Add a medicine ball press in the middle of all that you you’ve got Jumping Curtsy Lunges with a med ball. If you’re like me, it may take a few times to get your coordination down and nail this move, but keep at it – once you find your rhythm, you’ll do fine.

Warrior 3 with the Medicine Ball seems like a ‘rest’ after you have been doing sumo jacks and jumping curtsy lunges, and the pace does slow down, however don’t be fooled into thinking this is easy! Building both balance and leg strength, this move is a much more difficult than you may think. Focus on lengthening your body as you come into the warrior 3 pose, push your arms and the med ball out in front of you, bring the heel of your lifted leg straight back and up so it points to the ceiling. Avoid tapping your foot (if you can) when you come back to the standing position.

 

The Side Lunge Ball Pull is another combo move that emphasizes balance and core stability while simultaneously working your glutes and legs. The key to this move is keeping the foot of your extended leg on the ball at all times (or off the ground if you don’t have a ball). Roll the ball out to your side as you go down into your side lunge; focus on keeping your chest up and look forward.

If your hamstrings were not screaming at you yet, the Bridge on a Medicine Ball will have them begging for mercy. Lie on your back, pull the med ball in close to your glutes placing the heel of one foot on top of it. Raise the opposite leg straight up in air and flex your foot so the soles of your shoes are parallel to the ceiling. lift your hips up driving the heel of your raised foot towards the ceiling, drop back down and complete 25 repetitions on each leg. The closer you have the med ball in towards your glutes, the greater the benefit from the move.

 

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