60 Minutes Intermediate Glutes Workout with Kettlebell
A 60 minutes general fitness workout targeting your glutes using kettlebell equipment. 5 exercises, 15 total sets, designed for intermediate lifters.
60 Minutes
Duration
15
Total Sets
8-15 reps
Rep Range
~630
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Hold the kettlebell in the hand opposite your standing leg.
- Hinge at the hip, letting the free leg extend behind you as your torso drops forward.
- Lower until the kettlebell is at mid-shin level and you feel a deep hamstring stretch.
Stand over the kettlebell with feet shoulder-width apart.
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 by the horns at chest height, elbows pointing down.
Form cues
- Hold the kettlebell by the horns at chest height, elbows pointing down.
- Set your feet shoulder-width apart with toes slightly turned out.
- Squat down by pushing your knees out and sitting between your legs.
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
- Lie on your back holding a kettlebell or dumbbell overhead with one arm fully extended.
- Roll onto your side and use your free arm to push yourself up to a seated position.
- Sweep your back leg under you into a half-kneeling position.
Why This Workout Works
This workout is built around the principles of general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
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 general fitness results.