28-Day Glutes at Home Challenge
A mini band, a pair of light ankle weights and your living room. Two short glute workouts, about 25 minutes each, 3 days a week building to 4. Stronger glutes and hips, and easier stairs and squats, one steady week at a time.
Instant download · US Letter + A4 · coaching emails included
Also on Etsy
What you get
A 31-page printable plan for 28 days of glute training at home, with a mini band and light ankle weights.
Every move is drawn in a START and a MOVE position, with step-by-step how-to, form cues, the common mistake to avoid, and an easier, a harder and a no-equipment option.
Two glute workouts with 6 different moves each. No move appears in both, so you train your glutes from different angles, and A and B can go on back-to-back days.
Sets, reps, rest and tempo for every move, every week: 2 sets of 10 to 12 in Week 1, building to 3 to 4 sets of 12 to 15 with a 2-second squeeze in Week 4.
3 glute days a week in Weeks 1 and 2, then 4 in Weeks 3 and 4, plus brisk walks, an easy full-body day and real rest days. Tick each day off as you go.
A strength check on Day 1, Day 14 and Day 28 (bridge hold, single-leg bridge, sit-to-stand and more), a weekly check-in, a workout log and a form check. No tape measure needed.
Band levels, choosing your ankle weights, a 5-minute warm-up and 4-minute cool-down, the safety list, and a 10-minute express session for busy days.
A look inside: the Banded Glute Bridge move page, the 28-day calendar and the Week 1 plan for Workouts A and B.
How it works
Two short glute workouts, about 25 minutes each, with walking and rest days in between.
3 glute days a week. Do your Day 1 strength check, learn each move with a light band and a slow 2-1-2 tempo, then add a third set in Week 2.
4 glute days, 12 to 15 reps and a 2-second squeeze at the hardest point of every rep. Your Day 14 check-in shows how far you have come.
4 glute days with a medium or heavy band and up to 5 lb ankle weights, then re-test on Day 28 and compare with Day 1.
Made for you if…
- You want stronger glutes and hips without a gym membership
- You have a mini band and light ankle weights, or are happy to pick up a set, and a little floor space
- You would like stairs, squats and getting up off the floor to feel easier
- You like knowing exactly what to do: sets, reps, rest and tempo for every move
- You want honest progress you can measure, not before-and-after promises
Coaching emails come with it
After you order, you get your download link and a welcome email, then one short email from me for each of your 28 days: that day’s workout, walk or rest day with its page number, one form cue from the move pages, and reminders for your Day 14 and Day 28 check-ins.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness, and a former collegiate track and field athlete. Strong glutes and hips were the base of everything I did on the track, and they are the base of easier stairs and squats in everyday life too. I build simple, no-gimmick plans for real people with real schedules.
28-Day Glutes at Home Challenge
$9.99- 31-page printable plan (US Letter + A4)
- 12 illustrated moves, Workouts A + B
- 4 weekly plans + a 10-minute express session
- 28 daily coaching emails
Get the challenge →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
Is this a physical product?
No. It is a digital download: a 31-page PDF in US Letter and A4. Print it at home or at a print shop, or keep it on your phone or tablet.
What equipment do I need?
A mini loop band set (light to heavy) and a pair of adjustable ankle weights (2 to 5 lb), plus a mat or rug, a sturdy chair and a couch that won’t slide. No ankle weights yet? Week 1 works fine without them, and every move has a no-equipment option.
How long does each session take?
About 25 minutes, including the 5-minute warm-up and the 4-minute cool-down. On busy days, the 10-minute express session counts as a glute day.
Will this change the shape of my glutes?
In 28 days most women feel stronger, move better and build a habit they can keep. With steady training over the following months, many also notice firmer, more shapely glutes, but results vary. No exercise burns fat from one spot, and this is a strength plan, not a weight-loss plan.
I have knee, hip or back pain. Can I do it?
Talk to your doctor first. Every move has an easier option, the form check page shows what to watch for, and the plan tells you to stop for sharp, pinching or joint pain. A muscle burn is fine; joint pain is not.
Is it also on Etsy?
Yes, the same plan is in my Etsy shop here. Buying here on coachluke.com adds the 28 daily coaching emails.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
Pairs well with
Other printables from the Coach Luke shop that work hand in hand with this one.
12 illustrated moves, two strength workouts and swing days. 20 to 30 minutes with one kettlebell. $9.99.
See what’s inside →28-Day Home Strength ChallengeFull-body strength at home, part of the Women’s Home Workout Bundle with Calisthenics, Chair Yoga and a 12-Week Fitness Planner. $14.99 for all four.
See what’s inside →Back to the shop · coachluke.com · coach@coachluke.com