This workout focuses on strengthening your glutes so they can support you if you are experiencing low back pain or have a history of back pain.

People often complain about back issues if their glutes are weak and their hips are tight. This workout targets both with a combination of standing and...

Day 1: Learn a couple of my favourite ankle and knee mobility drills and why they are important for future workouts. Afterwards, we finish off with some stretches for the quads and hamstrings, while diving deep into the hammies with a special stretch & release technique.

Tools: yoga tie

Day 2 - Open up your hips with this short series targeting the adductors and hip flexors.

Tools: nothing

Day 6 - Maximize your flexibility with these lower body stretches. Great to do after a lower body workout, a hike or run, or at the end of your day to help yourself unwind.

Tools: access to a wall

An all-lower body strength workout, with knee-friendly options.

Combine this workout with any of our upper body or core workouts if you’re looking to extend your training time.

Equipment: dumbbells, booty band and a yoga mat

Day 3 of the 12 Days of Christmas. Lift that booty with this hips and butt workout using dumbbells and the booty band. This is also the perfect workout for those with sensitive knees. There are only a few squats, no lunges and lots of emphasis on the hips and glutes with knee-friendly exercises. ...

Day 9 of the 12 Days of Christmas. Whew! This workout is intense, yet doable for ANY fitness level. It's barre-inspired, and we focus on your hips, glutes, hamstrings, calves and core.

You will work muscles you never thought you had. Trainer's promise.

Stick around till the very end, too. We ...

Roll out your muscles with this 15-min foam rolling workout for the lower body. Great for runners, and those who want to stretch the muscles and fascia, and increase their flexibility and mobility.

Tools: foam roller

If want the best glute exercises, paired with some amazing ab work, then you have come to the right place! From the 2-minute squat and booty drill, to the mini-HIIT sessions of abs throughout, you will feel your glutes, hips and abs. Trainer's promise.

This is also day 1 of our 10-Day Legs & Bo...

Get your heart rate up with this specially programmed HIIT focusing on the shoulders and arms. You will cycle through strength exercises for the shoulders using dumbbells, followed by high or low impact cardio drills focussing on your legs, hips & glutes.

Day 2 of the 10-Day Legs & Booty Challe...

Train your inner and outer thighs with this specially designed low-impact workout. Hit the adductors, glutes, and glute med with some of my favourite bodyweight-only exercises.

This is also a great routine if you get bored easily. We have a TON of moves, and we only do them twice.

Day 3 of th...

Oh boy! This arms and glutes HIIT workout is a keeper. Using one pair of dumbbells I promise to toast your biceps and triceps, while we get your heart rate up with glute-specific cardio moves.

We start our workout with low impact moves and as we go I show you how you can spice it up if you want...

Sculpt those glutes and hips with these glute-strengthening exercises. These are some of the best drills to target the glutes and hips.

Trainer's promise!

My glutes were torched after this workout. But, don't let that scare you away! I show alternative moves and coach you through the whole wo...

If you want a well-rounded leg workout, no matter what your fitness level is - then this is the workout for you! Cycling through circuits of lower body strength moves, to power moves, and then a series of corrective moves (so we keep your low back, hips & knees happy) you will work it all. I

t's...

Train your hips and glutes with this no-repeat mini-band workout. Designed to get the heart rate up, as well as train the legs and booty you'll love this fast-paced, yet low-impact and one-round only workout for the home.

This is also Day 9 of the 10 Day Legs & Booty Challenge. YAY!

Tools: ma...

Strengthen your legs, glutes and hips with this workout! Using one heavy dumbbell you'll go through a series of one-legged moves that will not only strengthen the muscles in your lower body, these moves will also help improve your balance, increase your core strength and work on your functional s...

New or newish to Pilates? Train your hips and booty and learn the proper posture and cueing with this beginner’s class.

Added bonus: this workout is entirely on the mat as well, with no up and down exercises.

Tools: Mat and small ball (optional)

You will not be putting pressure on your knees or doing any lunges or squats in this workout. Your body will feel the work and your knees will be happy throughout! Perfect for anyone with or without knee pain.

Tools: Mat, fit loop (booty band), small ball

If you have some extra gas in the tank you are going to love this leg finisher. Using one dumbbell and a booty band (optional) we will hit the legs and the hips with this special little, slightly-evil, workout finisher.

Tools: one moderate dumbbell, booty band (optional)

Day 5: Three exercises - that's all you do in today's EPIC leg workout. Three of the best though, to target the lower body (and your core), while also getting a nice little heart rate bump because of the programming - EMOM. You are going to love this Leg Day EMOM!

Tools: 1 moderate or heavy dum...

Day 9: While repeating sets of exercises is the answer to seeing results, sometimes you just need to do a no-repeat workout to keep things interesting and keep you excited about your workouts.

This NO REPEATS workout is no joke. We start off with a sweaty cardio circuit (low and high impact opt...

Day 12: WOW! If you want to build strength in your legs and arms you are going to love this workout.

Using tri-sets we work either the biceps or triceps, then move into a leg strengthening exercise, and then finish the tri-set off with a high-intensity cardio move.

All circuits have 3 rounds,...

Day 7: Give your booty and cardio a boost with this high-energy resistance band glute workout. You'll work up a sweat while targeting your seat with exercises like squats, lunges, glute kickbacks and lateral step-outs.

Tools: booty band (optional)

Day 19: Using no equipment you will strengthen your lower body. This is a knee-friendly workout too, with limited squats and lunges, and a focus on strengthening the hips, hip stabilizers and glutes. Common muscles that can be weak and cause havoc with our knees.

And, stick around until the en...