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