90 Minutes Advanced Glutes Workout with Kettlebell
A 90 minutes fat loss workout targeting your glutes using kettlebell equipment. 7 exercises, 21 total sets, designed for advanced lifters.
90 Minutes
Duration
21
Total Sets
10-15 reps
Rep Range
~945
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand over the kettlebell with feet shoulder-width apart.
- Hinge at the hips and bend your knees to grab the handle with both hands.
- Brace your core, flatten your back, and stand up by driving through your heels.
Hold the kettlebell in the front rack position at chest height.
Form cues
- Hold the kettlebell in the front rack position at chest height.
- Squat down to full depth with elbows high and chest up.
- Drive explosively out of the squat and use the momentum to press the bell overhead.
Start with the kettlebell between your feet and hinge to grab the handle.
Form cues
- Start with the kettlebell between your feet and hinge to grab the handle.
- Drive through your hips to swing the bell upward, keeping it close to your body.
- As the bell rises, rotate your hand around the bell to catch it in the rack position.
Start with a kettlebell swing, driving hard through the hips.
Form cues
- Start with a kettlebell swing, driving hard through the hips.
- As the bell reaches stomach height, pull your elbow high and back.
- The bell should reach chin height with your elbow above the hand.
Advanced movement — prioritize form over weight.
Form cues
- Press the kettlebell overhead with a locked elbow and keep your eyes on it throughout the movement.
- Turn your feet roughly 45 degrees away from the loaded arm and push your hip out toward the kettlebell side.
- Hinge at the hip and slide your free hand down your front leg, keeping the kettlebell stacked over your shoulder.
Hold a single kettlebell in one hand at your side with a firm grip.
Form cues
- Hold a single kettlebell in one hand at your side with a firm grip.
- Stand tall and brace your core — your torso should not lean toward or away from the weight.
- Walk in a straight line with controlled steps for the prescribed distance or time.
Finish strong — take the last set close to failure.
Form cues
- Stand over the kettlebell with feet wide and toes turned out.
- Hinge at the hips and grip the kettlebell handle with both hands.
- Drive through your heels and push the floor apart as you stand up.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
Glutes Training Tips
- *Hip thrusts allow the highest glute activation of any exercise — load them heavy.
- *Squeeze at the top of every rep for a full second to maximize the contraction.
- *Wider stances in squats and deadlifts shift more work to the glutes.
Get this glutes workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum fat loss results.