28 Day Glute Challenge, Mini Band Workout Plan, Ankle Weight Workout, Printable PDF

28-Day Glutes at Home Challenge | Printable PDF | Letter + A4

Build stronger glutes and hips at home with a mini loop band, a pair of light ankle weights and about 25 minutes a session. This is a real, step-by-step 4-week plan from a certified trainer, written for women 25+ who are beginners to intermediate. Honest and no gimmicks: the goal is stronger glutes and hips, better posture, easier stairs and squats, and steady progress you can feel. With consistent training over time, many women also notice firmer glutes, but results vary and no workout can spot-reduce fat.

WHAT'S INSIDE (30 pages)
• Start Here (2 pages): how the plan works, your 4 weeks at a glance, band levels (light, medium, heavy), safe setup and anchoring, and how to progress week to week
• Safety page + simple effort scale (with a talk-to-your-doctor list)
• Equipment guide: choosing your band resistance and ankle weight
• 5-minute warm-up and 4-minute cool-down pages, with times and reps for every move
• 12 illustrated move cards, each with large START + MOVE figures, 3 form cues, 1 common mistake to avoid, and easier, harder and no-equipment options
• 28-day calendar with the weekly progression (sets, reps, tempo, band) built in
• 4 weekly plans: every workout lists sets, reps, rest and tempo
• 10-minute express session for busy days
• Form-check page: knees, lower back and hip shift
• Weekly check-in tracker + printable workout log
• Progress check: strength and how it feels, no body measurements

THE 12 MOVES
Banded glute bridge, banded clamshell, banded lateral walk, standing banded kickback, banded fire hydrant, donkey kick with ankle weights, standing side leg raise with ankle weights, single-leg glute bridge, banded hip thrust off a couch, banded squat, Bulgarian split squat on a chair, frog pump.

WHAT YOU NEED
• A mini loop band (any light to medium band)
• Adjustable ankle weights, 2 to 5 lb (used for floor and standing moves only, never for walking)
• A sturdy chair and a couch or bench
Every move has a no-equipment option, so you can start right away.

WHO IT'S FOR
Women 25+ who want a simple, structured glute plan they can do in the living room. Beginners start at Week 1; if you already train, use the harder options.

HOW YOU GET IT
This is an instant digital download. After purchase you'll get two PDF files: US Letter (8.5 x 11 in) and A4. Print at home or use on a tablet. No physical item will be shipped.

By Coach Luke | NASM-CPT, NESTA Nutrition Coach. 20+ years of coaching experience.

HOW THIS WAS MADE
• I'm Coach Luke, a NASM-certified trainer and nutrition coach with 20+ years of experience. I planned, wrote and checked everything in this file myself.
• Some illustrations, images and draft text were created with the help of AI tools, then reviewed and edited by me.

PLEASE NOTE
• This is a digital product. Nothing will be mailed to you.
• For personal use only. Please don't share or resell.
• This plan is general fitness education, not medical advice. Talk to your doctor before starting if you are pregnant, have had recent surgery, or have hip, knee or back pain.
• Results vary. Colors may look slightly different on screen and in print.