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The Simple Mod Routine

If you're an absolute beginner, stick with just the exercises marked (B) and drop to just TWO SETS of each exercise. This will be a simple three exercise routine (plus cardio!) that you can perform with weights or bodyweight in about twenty minutes. This should help you develop the muscle and form to get started on your fitness journey.

But if you think you have a bit more exercise capacity, try the full routine below.

Recommended Equipment: Most of these exercises can be done with bodyweight, but a few purchases (a single 20lb or 25lb dumbbell or kettlebell, an ab wheel, exercise bands or ankle weights) will help tremendously. These are fairly inexpensive.

(B) Squats (3x12-14 bodyweight or 3x8-10 weighted) Most folks don't go low enough with their squats. As a rough guideline, the top of your thighs should be parallel with the ground. You should feel it in your butt at the end of the movement. If you're only feeling it in your thighs/quads, then you might not be going low enough. Focus on driving up from your heels to emphasize glute activation.

Here's a solid Goblet Squat with a kettlebell: https://giphy.com/gifs/8fit-fitness-squat-322W9dk1XC1esd8uyd

Lunges or Step-Ups (3x12-14 bodyweight or 3x8-10 weighted) I like these because they're relatively easy to perform and activate the glutes more than almost any other exercise. They also include some Glute Medius/Minimus stabilizer activation. And I prefer walking lunges (like actually lunge-walking some distance) over stationary lunges as these emphasize the glutes a bit more.

Here's a Lunge: https://giphy.com/gifs/8fit-girl-X8yODDTOQoSUByIpgl

And a Step-Up: https://giphy.com/gifs/8fit-fitness-steps-step-ups-tZqWtZ1Rql27MXapWG

(B) Glute Bridges (3x12-14 bodyweight or 3x8-10 weighted) This is the classic glute builder. Weight helps here! Fitness models you see on Instagram are often glute bridging or hip thrusting very heavy weights (~200 to 300lbs!). I try to do these with a heavy dumbbell or as an isolated variation with one leg floating off the ground. I should still probably get to a gym and go heavier though.

Here's a good example with added resistance from an exercise band: https://giphy.com/gifs/8fit-fitness-workout-7EeEk7QIUVKbV5RWzn

Fire Hydrants (3x12-14 bodyweight or 3x8-10 weighted) These hit the outer aspects of the butt (the Glute Medius and Minimus). These are small muscles that can be developed to obtain slightly wider glutes/hips. I typically only recommend these with ankle weights or resistance bands, as I don't think bodyweight alone is enough for most people.

Another example: https://giphy.com/gifs/workout-latin-dance-insanity-14dyKFkj1NLQ40

(B) Banded Abductions (3x15 steps per side) Banded abductions are astonishingly effective and really help you feel muscle activation in your Glute Medius/Minimus complex. I strongly recommend picking up some cheap resistance bands and adding these at every workout. You can also do regular leglifts, but these won't be as effective.

Banded Abductions: https://giphy.com/gifs/8fit-fitness-workout-7Ec2YRXmldWu0VMRbH

Core Work (ab wheel 3x8-10 rollouts) I almost universally recommend buying an ab wheel here. These are very very efficient in building dynamic core strength. When 6-10 rollouts gets to be too easy, bump it up to 10-15 or 15-20. Alternatively, here's an excellent plank variation you can do. Try to get to 10 taps with each hip.

Plank Variation: https://giphy.com/gifs/8fit-fitness-workout-exercise-dXRLYeOuD8JqRhcQoU

Cardio! Cardio is it's own thing and too complex for a simple entry on this routine. But my general recommendation is to find something you enjoy that gets your heart rate up and do it 2-3 times a week. Raquetball, basketball, swimming, running, jazzercise... whatever. And if you're not used to doing anything, maybe try putting on a podcast and just walking in a park for 30 minutes three or four times a week.

Cool, that's it! This is a super simplified routine that hits the major lifts and should be appropriate for Beginners and Intermediates alike. Remember, if you're just starting out pick the exercises marked with the (B) tag and two sets. Then slowly work your way up to three sets, etc.