Free Glute Builder Workout – SWEAT

Free Glute Builder Workout with Steph Sanzo

Sweat -
Free Glute Builder Workout with Steph Sanzo
Steph Glute Builder Workout

You might have heard my exciting news for the new year — the 2020 SWEAT Challenge! It involves my BUILD program, in a new way that you haven’t seen before.

I’ve prepared six weeks of new workouts for you, with a slightly different structure to my regular BUILD program. 

If you’re following BUILD, this is an opportunity for you to de-load with some higher rep training as you focus on gaining muscle mass. For those new to BUILD, you will get started with an introduction to powerbuilding. 

Each week there are workouts for Lower Body, Upper Body and Full Body, plus one Glute Builder workout that focuses on strengthening your glutes. 

The Challenge doesn’t start until January 13, 2020, and I can’t wait! To get you pumped to join my SWEAT Challenge, here’s your exclusive early access to this Glute Builder workout. 

Fire up your glutes with my Glute Builder workout

There’s an exclusive BUILD program suitable for you during the SWEAT Challenge — choose “Starting Out” to get started with powerbuilding, or choose “Challenge Me” if you’re on Week 6 or later in my BUILD program.

“Starting Out” is for those who are new to powerbuilding, or are just starting their fitness journey. The workouts in “Starting Out” can help you to build foundational strength and prepare you to transition into my BUILD program after the Challenge ends. 

“Challenge Me” is for you if you have experience with my training style and are ready to mix it up with higher rep ranges in shorter workouts, and the inclusion of trisets. Both options have a Challenge exclusive Glute Builder workout each week!

You’ll need gym equipment for this workout, and for my BUILD program! 

Allow around 50-60 minutes for the workout — get your favourite workout playlist ready and let’s get started!

Before any heavy lifting session, it’s essential to complete a thorough warm up. You can check out my social media or YouTube for warm up ideas — start with cardio and then do dynamic movements to prepare the area of your body you’ll target in the workout. 

In this Glute Builder workout, you’ll be completing exercises that target the largest muscle group in your whole body! The primary and secondary movements will help you to build functional strength and muscular development in the glutes, with two supersets as a finisher to leave your glutes burning!

Primary Movement 3 Exercises

1. Sumo Deadlift

10/10/10 REPS

Superset 1 2 Exercises / 3 Laps

1. Step-Up

30 REPS 15 Per Side

2. Hip Abduction

60 SECS 30 Per Side

Superset 2 2 Exercises / 3 Laps

1. Single-Leg Glute Bridge

30 REPS 15 Per Side

2. Squat


Finisher 3 Exercises

1. Donkey Kick

60/60/60 SECS

Remember to cool down after your workout! Taking time to stretch can help bring your heart rate back down and promote recovery.

For more of my BUILD program, try this leg workout.

BUILD confidence at the gym with my SWEAT Challenge

I would love to have you join me in the SWEAT Challenge as we BUILD strength together in 2020!  

Remember that consistency is key! You’ll earn results when you work hard and put in the effort. Together, we can do this!

Are you ready to BUILD your glutes as we start 2020 stronger together? Share your goals for 2020 in the comments!  

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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