DR. DERRIÈRE

Build the best behind you’ve ever had! This no-weight workout program designed by Dr. Derrière (my alter ego) will build muscle using timeless exercises, but in challenging routines that will test you. You’ll need ample rest time, which is why there are only 2 workouts per week. No need for equipment except for a chair or bench. This is the perfect program for those who love home workouts and who love giving extra attention to their glutes!

WEEK 1

Dr. Derrière WEEK 1 DAY 1

1. DYNAMIC STRETCHING

10 Arm Circles (forward & backward)
10 Huggers 10 Diagonal Hugger (each side)
10 Figure 8s (Both directions, both arms)
100 Rotator Cuff Twists
10 Shoulder rotations (forward & backward)
10 Single Hip Rotations (outward 7 inward, both legs)

2. WARM-UP

40 Mountain Climbers (20 each leg)
15 Pushups
10 Burpees

3. MAIN WORKOUT – 3 rounds

20 Plank Jacks
20 Single-Leg Raised Glute Bridge
20 Star Crunches
20 Alternating Step-Ups (each leg)
20 Bench Dips
20 Reverse Lunges (each leg)

Dr. Derrière WEEK 1 DAY 2

1) Dynamic Stretching

10 Arm Circles (forward & backward)
10 Huggers 10 Diagonal Hugger (each side)
10 Figure 8s (Both directions, both arms)
100 Rotator Cuff Twists
10 Shoulder rotations (forward & backward)
10 Single Hip Rotations (outward 7 inward, both legs)

2) Warm-Up

20 Plank Knee-to-Elbows
20 Plank Jacks
20 Plank Side-to-Side
20 Plank Up & Downs

3) STRENGTH – 3 rounds:

Max Rep Elevated Pushups
Max Rep Explosive Knee Pushups
Max Rep Knee Pushups
30 sec Plank 30 sec
Side Plank

4) METABOLIC CONDITIONING – 4 rounds

40 Squats
30 Walking Lunges
20 Jump Squats
10 Burpees

5) FINISHER – 3 rounds (Normal, Wide, Narrow Stance)

30 Glute Bridges
20 Glute Butterflies
20 Glute Partials

WEEK 2

Dr. Derrière WEEK 2 DAY 1

1) Dynamic Stretching

10 Arm Circles
10 Huggers
10 Diagonal Huggers
10 Figure 8’s
10 Rotator Twists
10 Shoulder Circles
10 Leg Circles

2) Warm-Up — 2 ROUNDS

10 Star Crunches
10 Toe-Touches
10 Leg Raises
10 Supermans
10 In & Outs
10 Squats
2 Inchworms

3) STRENGTH — 3 ROUNDS

10 One-Legged Squat
30 Bench Dips

4) CONDITIONING

15 min EMOM (Every Minute on the Minute) You have 60 seconds to complete the following exercises. Use the remainder of the minute to rest. Complete a total of 15 minutes.
5 Prisoner Squat
10 Mountain Climbers
5 Diamond Pushups

5) FINISHER

50 Triangle Glute Kickbacks – each leg

Dr. Derrière WEEK 2 DAY 2

1) WARM-UP – 3 ROUNDS

30 steps Slow Jog
30 Jumping Jacks
30 High-Knees
30 Heel-to-Butts
30 Squat Jacks

2) STRENGTH – 5 ROUNDS

6 Wide-grip Pushups
6 Normal-grip Pushups
6 Narrow-grip Pushups

3) CONDITIONING

Buy-in: 30 Situps
10-9-8-7-6-5-4-3-2-1
- Bulgarian Split Squats (each leg)
- Dips
Buy-out: 30 Situps

4) FINISHER

20 Donkey Kicks
20 Leg Kickbacks
20 Triangle Glute Raises
20 Side Kickbacks
20 Dirty Dogs

5) FINAL STRETCH

WEEK 3

Dr. Derrière WEEK 3 DAY 1

1) WARM-UP – 3 ROUNDS

30 sec Jog
30 sec Jumping Jacks
30 sec Heismans
30 sec Vertical Mountain Climbers
30 Sec But-Kicks
30 Sec High Knees
30 sec Mummy Kicks

2) CONDITIONING – 3 ROUNDS

10 Pusups
10 Jump Squats
10 Burpees

3) CORE #1 – 3 ROUNDS

30 sec Bicycles
30 sec Russian Twists
30 sec Flutter Kicks
30 sec Leg Raises
30 Toe Touches
30 V-Sit Hold

4) CORE #2 – 3 ROUNDS

30 sec Star Crunches
30 sec Plank Up & Downs
30 sec Plank Jacks
30 sec Plank
30 sec Mountain Climbers
30 sec Sumo Squats

5) FINISHER

50 Glute Bridge
50 Figure-4 Glute Bridge (each leg)
50 Wide Stance Glute Bridge
50 Glute Bridge Partials

6) FINAL STRETCH

Dr. Derrière WEEK 3 DAY 2

1) WARM-UP

10 Arm Circle
10 Huggers
10 Diagonal Huggers (both sides)
10 Figure 8’s (both arms, both directions)
100 Rotator Twists
10 Shoulder Circles
10 Leg Circles

2) CONDITIONING – 3 ROUNDS

50 Jumping Jacks
40 Squats
30 Walking Lunges (steps)
20 Dips
10 Pushups

3) STRENGTH – 5 ROUNDS

10 1-Legged Squats (each leg)
10 Dips 10 Step-ups (each leg)
10 Dips

4) CORE – 3 ROUNDS

20 Plank Jacks
20 Knee-To-Elbow Planks
20 Glute Raise Plank
20 Side-to-Side Plank
20 Dips
20 sec V-sit Hold

5) FINISHER

50 Triangle Glute Raises (each leg)

6) FINAL STRETCH

WEEK 4

Dr. Derrière WEEK 4 DAY 1

1) WARM-UP 3 ROUNDS

30 steps Jog
30 Jumping Jacks
30 Butt-Kicks
30 High-Knees
20 Jump Squats
30 Mummy Kicks

2) STRENGTH – 3 ROUNDS

Max Reps Elevated Pushups
10 Explosive Knee Pushups
10 Knee Pushups

3) CONDITIONING – 4 ROUNDS

30 sec Wall Sit
20 Squats
10 Jumping Lunges (each leg)
5 Single-Leg Burpee (each leg)

4) FINISHER

100 Glute Bridges
100 Glute Bridge Partials
100 Crunches
100 Wide Stance Glute Bridge
100 Wide Stance Glute Bridge Partials
100 Reverse Crunches
100 Dips

5) FINAL STRETCH

Dr. Derrière WEEK 4 DAY 2

1) WARMUP – 2 ROUNDS

50 Jumping Jacks
50 Mountain Climbers

2) CONDITIONING #1 – 3 ROUNDS

30 Side-To-Side Squats
15 Up-&-Down Planks
30 Bicycles
15 Reverse Lunges
10 Pushups
10 Triangle Pushups
15 Star Crunches

3) CONDITIONING #2 – 3 ROUNDS

30 sec V-Ups
30 sec Jump Squats
30 sec V-sit
30 sec Side-To-Side Plank
10 Burpees

4) FINISHER

20 Donkey Kicks
20 Glute Kicks
20 Triangle Glute Raise
20 Side Kicks
20 Dirty Dogs

5) FINAL STRETCH

Couch stretch – hold for 2 min
Straight Leg Sit – hold for 2 min
Hold other stretches for 12 sec

WEEK 5

Dr. Derrière WEEK 5 DAY 1

1) WARM-UP – 3 ROUNDS

30 sec Jog
30 sec Jumping Jacks
30 sec Heismanns
30 sec High Knees
30 sec Butt Kicks
30 sec Vertical Mountain Climbers
30 sec Scissors
30 sec Criss-Cross
30 sec Mummy Kicks

2) STRENGTH – 3 ROUNDS

Max Reps Elevated Pushups
Max Reps Explosive Knee Pushups
Max Reps Knee Pushups

3) CONDITIONING – 4 ROUNDS

20 sec Jump Squats
20 sec Jump Lunges
20 sec Wall Sit
10 Step-Ups (each leg)
20 Mountain Climbers
20 In-&-Outs
20 Dips

4) FINISHER – 2 ROUNDS

25 Triangle Glute Raise
25 Dirty Dogs (each leg)

5) FINAL STRETCH

Dr. Derrière WEEK 5 DAY 2

1) WARM-UP – 3 ROUNDS

30 Jumping Jacks
30 Scissor Jacks
30 Criss-Cross
30 Butt-Kicks
30 High Knees

2) AB ROUTINE – 3 Rounds

10 Up & Down Planks
10 Side-to-Side Planks
10 Plank Jacks
10 T-Planks (each side)
10 Plank Leg Raise (each side)

3) CONDITIONING – 4 ROUNDS

10 “Gingas”
1 Triple Threat Squat
20 Dips
10 Elevated Pushups
60 sec Plank

4) FINISHER – 2 ROUNDS

20 Donkey Kicks
20 Glute Raises
20 Triangle Glute Raises
20 Side Kicks
20 Dirty Dogs

5) FINAL STRETCH

WEEK 6

Dr. Derrière WEEK 6 DAY 1

1) WARM-UP

10 Arm Circles
10 Huggers
10 Diagonal Huggers (both sides)
10 Figure 8s (both arms, both directions)
100 Rotator Cuff Twists
10 Shoulder Circles
10 Leg Circles (both legs, both directions)

2) WORKOUT

100 Elevated Glute Brudge
90 Dips
80 Squats
70 Mountain Climbers
60 Side-to-Side Planks
50 Situps
40 Pushups
30 One-Legged Deadlift (both sides)
20 Star Crunches
10 Burpees

3) STRETCH

2 min Couch Stretch (each side)

Dr. Derrière WEEK 6 DAY 2

1) WARM-UP – 3 ROUNDS

30 Jumping Jacks
30 Mountain Climbers
30 Bicycles
30 Touch Squats

2) WORKOUT – 3 ROUNDS

10 Front-Side-Back Lunge – Left Side
10 Elevated Pushups
20 Dips 30 sec Plank
10 Front-Side-Back Lunge – Right Side
10 Elevated Pushups
20 Dips 30 sec Plank

3) FINISHER – 2 ROUNDS

PART 1

30 High Knees
20 Side-to-Side Planks
20 Crunches
20 Knee Crunches
20 Toe Touches
20 Donkey Kicks – Right side
20 Kickbacks – Right side
10 Triangle Glute Raises – Right side
20 Side Kicks -Right side
20 Dirty Dogs – Right Side

PART 2

30 Butt Kicks
20 Pelvic Tilt Planks
20 Toe Touches
20 Knee Crunches
20 Crunches
20 Donkey Kicks – Left side
20 Kickbacks – Left side
10 Triangle Glute Raises – Left side
20 Side Kicks -Left side
20 Dirty Dogs – Left Side

4) FINAL STRETCH

WEEK 7

Dr. Derrière WEEK 7 DAY 1

1) WARM-UP

10 Arm Circles
10 Huggers
10 Diagonal Huggers
10 Figure 8s
100 Rotator Cuff Rotations
10 Shoulder Circles
10 Prisoner Squats

2) WORKOUT – As Many Rounds As Possible in 20 Minutes

5 Pushups
10 Mountain Climbers
15 Squats

3) FINISHER #1 – 2 ROUNDS

Normal Stance – 30 Glute Bridges
Normal Stance – 30 Partials
Normal Stance – 30 Butterflies
Wide Stance – 30 Glute Bridges
Wide Stance – 30 Partials
Wide Stance – 30 Butterflies
Butterfly Stance – 30 Glute Bridges
Butterfly Stance – 30 Partials
Butterfly Stance – 30 Butterflies

4) FINISHER #2 – 1 ROUND

1 min Shoulder Press
1 min Lateral Raises
1 min Criss-Cross
1 min Bent-Over Lateral Raises
1 min Dips

5) FINAL STRETCH

Dr. Derrière WEEK 7 DAY 2

1) WARM-UP

10 Deep Squats
10 Arm Circles (forwards & backwards)
10 Stationary Lunges (both legs)
10 Huggers
10 Diagonal Huggers (both directions)
10 Side Lunges 100 Rotator Cuff Twists
10 Sumo Squats
10 Leg Circles (both directions, both legs)

2) STRENGTH – 3 ROUNDS

10 Step-ups (right leg)
10 One-legged Box Squats (right leg)
10 Step-ups (left leg)
10 One-legged Box Squats (left leg)

3) CONDITIONING – 6 ROUNDS

10 Pushups
15 V-Sits
20 Jump Squats

4) FINISHER – 3 ROUNDS

20 Side-to-Side Planks
20 Side Plank Bridges

5) FINAL STRETCH

WEEK 8

Dr. Derrière WEEK 8 DAY 1

1) WARM-UP – 3 ROUNDS

20 Jumping Jacks
20 Scissors
20 Criss-Cross Jacks
20 Butt Kicks
20 High Knees
20 Squat Jacks
20 Mummy Kicks
20 Jog Steps

2) CONDITIONING

1-2-3-4-5-6-7-8-9-10 Burpees (No Pushup)
10-9-8-7-6-5-4-3-2-1 Pushups
Perform as a superset
e.g.: 1 Burpee, 10 Pushups, 2 Burpees, 9 Pushups, 3 Burpees, 8 Pushups, …… 10 Burpees, 1 Pushup

3) GLUTE FINISHER – 1 ROUND

20 Donkey Kicks
20 Glute Raises
20 Triangle Glute Raises
20 Side Kicks
20 Dirty Dogs

4) ABS FINISHER – 3 ROUNDS

20 Russian Twists
20 Bicycles
20 Crunches
20 Reverse Crunches

5) FINAL STRETCH

Dr. Derrière WEEK 8 DAY 2

1) WARM-UP – 2 ROUNDS

50 Bicycles
50 Mountain Climbers
50 Jumping Jacks

2) CONDITIONING

50 Pushups
50 Squats
50 Dips
50 Situps
50 Reverse Lunges (each side)
50 Pike Pushups
50 Dips
50 Plank Jacks
50 Sumo Squats
50 Close Grip Knee Pushups
50 Dips
50 Side Plank Bridges (each side)

3) FINISHER – 2 ROUNDS

50 Elevated Glute Bridge
50 One-Legged Elevated Glute Bridge (each side)
50 Wide Stance Elevated Glute Bridge
50 Wide Stance Glute Bridge Partials

4) FINAL STRETCH

WEEK 9

Dr. Derrière WEEK 9 DAY 1

1) WARM-UP

10 Arm Circles
10 Huggers
10 Diagonal Huggers (both directions)
10 Figure 8s (both arms, clockwise & counter-clockwise)
100 Rotator Cuff Twists
100 Shoulder Circles
10 Leg Circles

2) AB WORKOUT – 3 ROUNDS

20 Leg Raises
20 Jack Knives
20 Star Crunches
20 Hip Raises
20 Heel Touches

3) LEG WORKOUT – 3 ROUNDS

15 Bulgarian Split Squats
15 Squat Jacks
15 Step-Ups (both legs)
30 sec plank
30 sec Side Plank (both sides)

4) TRICEP WORKOUT – 3 ROUNDS

10 Dip Toe-Touch
15 Dips
20 Close-Grip Elevated Pushups

5) FINAL STRETCH

Dr. Derrière WEEK 9 DAY 2

1) WARM-UP

40 Jumping Jacks
15 Burpees
30 Jumping Jacks
10 Burpees
20 Jumping Jacks
5 Burpees

2) THE CENTURY WORKOUT – Break the exercises up as needed. You don’t need to do all 100 reps at once. You can jump from one exercise to the next and keep count until you reach 100.

100 Squats
100 Elevated Pushups
100 Mountain Climber
100 Dips
100 Jumping Jacks
100 Plank Jacks
100 Elevated Glute Bridge
100 Elevated Glute Bridge Partials
100 Side-to-Side Plank
100 Wide-Stance Elevated Glute Bridge
100 Wide-Stance Elevated Glute Bridge Partials
100 High Knees
100 Crunches
100 Butt Kicks
100 Reverse Crunches

3) FINAL STRETCH

WEEK 10

BONUS: Dr. Derrière WEEK 10 DAY 1

1) WARM-UP

50 Jumping Jacks
40 High Knees
30 Butt Kicks
20 Squats
10 Pushups
20 Squats
30 Butt kicks
40 High Knees
50 Jumping Jacks

2) WORKOUT #1

25 Mountain Climbers
20 Situps
15 Up & Down Planks
10 Star Crunches
5 Burpees
10 Star Crunches
15 Up & Down Planks
20 Situps
25 Mountain Climbers

3) WORKOUT #2

25 Squats
20 Dips
15 Reverse Lunges
10 Pushups
5 Jump Lunges
10 Pushups
15 Reverse Lunges
20 Dips
25 Squats

4) WORKOUT #3 – (Each Side)

50 Dirty Dogs
40 Figure 4 Glute Bridges
30 Glute Kickbacks
20 One-Legged Deadlifts
10 Curtsy Squats
20 One-Legged Deadlift
30 Glute Kickbacks
40 Figure 4 Glute Bridges
50 Dirty Dogs

5) FINAL STRETCH