Happy November y’all! I took a little break from teaching sculpt but getting back into it and had so much fun putting together this GLUTE FOCUSED YOGA SCULPT routine! Sculpt usually only has one song focused on glutes but this routine we sprinkle glute work in throughout.
Glute Focused Yoga Sculpt Playlist:
Integration
Song: Today by Odesza
Start in Supta Baddha Konasana with one hand on belly and one hand on heart.
Intention: Letting Go of what no longer serves you: negative self talk, doubts, insecurities, toxic relationships. Inhale fill up – exhale LET IT GO.
Interlace your fingertips behind your head for Wide Arm Supta Baddha Konasana Crunches
Glutes/Abs
Song: Joypunks by Big Wild
Glutes:
- Glute Hip Lifts
- –> Hold Glutes high inhale lift Right Leg –> Lower Leg to Lift. Pulse and Hold. (“Your glutes should be on fire right now!”)
- Repeat Left Side
Abs:
- Table Top Crunches with Pulse/Hold
- Interlace fingertips behind thighs –> Rock and Roll to Table Top
Integration/Sun A
Song: Solid Gold by PNAU, Kira Divine, Marques Toliver
Inhale Cow/Exhale Cat x3 – (feel stretch in belly)
Tuck your toes to prepare –> Exhale Hovering Table Top –> Step your feet back to high plank –> In and out Hovering Table Top to High Plank
Exhale Down Dog –> Ragdoll Pose –> Inhale Mountain –> Exhale Forward Fold –> Inhale Halfway Lift –> Exhale High Plank –> Slow Mountain Climbers –> High Plank –> Low Plank –> Up Dog –> Down Dog
Repeat x2 with Toe Taps, Spider Crunches
Sun B Slow (Chair + R Leg)
Song: Get What You Give by Felix Cartal and Feel My Love by SNBRN
Chair -> Chair with Airplane Arms –> Chair –> Forward Fold –> Halfway Lift –> High Plank –> Widearm Pushups –> Down Dog
Inhale R Leg High –> Knee to Nose Pulses –> Leg High Low Lunge –> Heismans (Weight in right leg driving left knee to chest. Option to bring hands to heart center for extra challenge) –> High Crescent –> Warrior 2 –> Star –> Horse –> Froggie Squats –> Star –> High to Low Plank Chataranga –> Up Dog –> Down Dog
Repeat L Leg High (Instead of Froggies do Sumo Squat Pulse with Heel lifts)
Song bleeds into Glutes below
Glutes
Songs: Feel My Love by SNBRN and 17 – 6am Remix by MK, KC Lights
Inhale Look Forward –> Exhale Drop to Your Knees –> Glute Rainbows –> Inhale your Right Leg High –> Exhale Toe to Left Corner of Your Mat –> Inhale Your R Leg High –> Exhale Foot to Right Corner –> Keep going Lift, Lower, Lift, Lower. –> Pulse leg high–> Hold.
Repeat L Leg.
Song bleeds back into Sun B Slow
Sun B Slow
17 – 6am Remix by MK, KC Lights
Repeat L Leg High (Instead of Froggies do Sumo Squat Pulse with Heel lifts)
Sun B + (Chair + R Leg)
Song: Moving Mountains – GATTÜSO Remix by Disco Fries, GATTÜSO, Ollie Green
Add Weights
Chair -> Chair with Airplane Arms (+ pulse) –> Chair –> Forward Fold –> Halfway Lift –> High Plank –> Weighted Row with Pushup (Right arm row, Left arm row, pushup) –> Down Dog
Inhale R Leg High –> Exhale Knee to Nose Windshield Wipers –> Leg High –> Low Lunge –> Flip your Weights like columns –> Shiva Squats with Pulse & Hold –> High Crescent –> Warrior 2 –> Star –> Horse –> Sumo Squats –> Star –> High to Low Plank Chataranga –> Up Dog –> Down Dog
Glutes
Song: positions by Ariana Grande
Inhale Look Forward –> Exhale Drop to Your Knees –> Grab your heavy weight and place behind your right knee –> Donkey Kicks with pulse & hold.
Repeat L Side
Sun B + (L Leg)
Song: This Girl (Kungs Vs. Cookin’ On 3 Burners) by Kungs, Cookin’ On 3 Burners
Repeat L Leg High with Windshield Wipers (Instead of Sumo Squats do Squat with Twist)
Squats/Cardio/Biceps
Song: BOOM by Tiësto, Sevenn
Two Options:
Pop Squats to Bicep Curl –> Leg Commandos –> Jump Squats when the beat drops –> Basic Squats –> Shake Legs out
Pop Squats to Bicep Curl –> High Plank Pass Weight back and Forth –> Mountain Climbers when the beat drops –> Pop Squats with Hammer Curl
Squats/Biceps
Song: Mood (feat. iann dior) by 24kGoldn, iann dior
Curtsy Squats with Hammer Curl –> Standing Wide Arm Bicep Curls with Calf Raise
Cardio
Song: Bonfire – Chris Lake Remix by Felix Jaehn, ALMA, Chris Lake
Toe Taps, Jumping Jacks with a punch, Burpees, Ankle Taps, Smurf Jumps, Squat Jumps
Sculpt Series
Songs: Pacific Coast Highway (feat. Max), 2 Gone, Baiana, Good Nights (feat. Mascolo), and It’s You – Broiler Remix
Grab weights and Meet Standing –> Lift Your Weights Over Your Head –> Tricep Dips –> Chair Pose –> Step Right Foot Back to High Crescent –> Frame Weights by Knees –> Wide Arm Rows –> High Crescent –> Warrior 2 –> Drop Weights in Front –> Rotator Cuffs –> Star –> Horse –> Oblique Twist with Punch –> Chataranga
Chair Pose –> Reverse Flies –> Chair –> Step Left Foot Back to High Crescent –> Frame Weights By knees –> combo movement: Narrow Row to Tricep Kickback –> High Crescent –> Warrior 2 –> Drop Weights in Front –> Combo Movement: Side Lateral Raise and Lunch Trays –> Star –> Horse –> Oblique Dips –> Chataranga
Plank Challenge
Song: Werk by CID
Transition from Down Dog to High Plank (3 minute challenge)
High Plank Hold –> Commandos (High to Low Plank) –> Forearm Plank Hold –> Side Plank Hip Dips –> Forearm Knee Dips –> Other Side Plank Hip Dips –> Forearm Hip Dips (if need to fill time)
Surrender
Song: Lose You To Love Me by Selena Gomez
Seated Forward Fold –> Supine Figure 4 –> Happy Baby
Savasana
Song: Rosyln by Bon Iver, St. Vincent
Hope you enjoyed this glute focused yoga sculpt routine and let me know what your favorite booty working exercises are!
Be sure to check out other sculpt routines you will love:
- CorePower Yoga Sculpt Sequence + Playlist – May ’20
- CorePower Yoga Sculpt Sequence + Playlist – March ’20
- CorePower Yoga Sculpt Sequence + Playlist – February 2020
- CorePower Yoga| January 2020 Sculpt Sequence
Booty Sculpt Routine:
xx,
