@workitapp: Want to work out 5x a week at home but keep getting stuck on what to actually do each day? Save this. 🏠💗 A 5-day routine doesn’t mean you need five exhausting workouts. The goal is to spread your training across the week so you can build strength, emphasize your glutes, train your entire body, and still recover properly. Here’s the split: 🍑 Day 1 — Lower Body + Glutes Goblet squats, RDLs, reverse lunges, glute bridges, sumo squats + frog pumps. Start the week with your main lower-body session and focus on controlled, quality reps. 💪 Day 2 — Upper Body + Core Shoulder presses, rows, floor presses, lateral raises, curls + triceps work, followed by a simple core finisher. Don’t skip upper body—it’s important for balanced strength, posture and overall shape. 🏋️‍♀️ Day 3 — Full Body Compound dumbbell movements that train multiple muscle groups at once. Squat-to-press, deadlift + row, lunges, floor presses, renegade rows and Russian twists make this an efficient head-to-toe session. 🌸 Day 4 — Glutes + Hamstrings Your second focused lower-body day. RDLs, Bulgarian split squats, hip thrusts, single-leg RDLs, sumo squats and glute bridge abductions. Focus on progressing the basics rather than constantly changing exercises. 🔥 Day 5 — Conditioning + Abs Finish the week with a shorter conditioning circuit followed by focused core work. You’ll still train hard, but you don’t need to turn every workout into an all-out HIIT session. And just as important: recovery days count. An easy walk, mobility session, good food and enough sleep are part of the program—not time wasted. For most exercises, choose a weight that makes the last few reps challenging while still allowing you to keep good form. When the prescribed reps start feeling noticeably easier, gradually add reps or increase the weight. That simple process is where a lot of your progress comes from. 📈 You don’t need a huge home gym either. A pair of adjustable dumbbells, an exercise mat and a sturdy chair/sofa can take you surprisingly far. Save this so the next time you think “I want to train, but I have no idea what to do”, your entire week is already planned. 🤍 📲 Workit App — get personalized workouts, nutrition guidance, progress tracking and more to help you stay consistent. #HomeWorkout #WorkoutPlan #WomensFitness #5DayWorkout #GluteWorkout

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Sunday 23 August 2026 08:52:35 GMT