MUST DO GLUTE WORKOUT *FOR BEGINNERS*

[@bongegumede]

Hey my darlings!! Today we are talking everything GLUTES + BEGINNER 🫶🏾 To answer a few FAQ: How many times should I do this workout - twice a week How many days should I train as a beginner - your split comes down to your preference and what works for your schedule. Using this specific workout, I would use a 5-day split with 2 rest days Do I need to activate my glutes before training - all the rest is in the video!! Let me know if I missed anything else after watching this video and I’ll be SUPER happy to answer!! 20% SALE ON ALL MY PROGRAMS TODAY AT 9pm CAT! Let’s eattt!! 🖤

[@nataliarc17]

You forgot to tell please sis how many kg should we start in every single exercise xx? 😢

[@MicaelaPhillips-so2xo]

What is the name of the shoes? Please...

[@angelinajordan8335]

@@MicaelaPhillips-so2xoconverse

[@shaspearman8647]

Beginners you are the luckiest girls in the world. You have the potential for FAST results because you are a beginner, your body will react in ways my old ass who has been working out off and on for years just cant. So take advantage of being new and STAY CONSISTENT! What you want is around the corner! Dont give up!

[@sparker7768]

Ok!😊

[@manifestedpaths7749]

What’s beginners timeframe to remain as a beginner? How many weeks/months?

[@neomotlhacwi7077]

Girll there’s no other excises I would rather do than yours and I keep on getting better on training glutes each and every week. I repeat your videos every freaking day when I’m in the gym. Sumo squads,RDLs, glutes bridge(fave) you name them🥹there’s no satisfying feeling than waking up the next morning with a tight,sore butt. Now that’s when I know that we’ve worked. I honestly enjoy lifting weights Bonge and it is all because of you. I no-longer fear having muscles. And you’re the reason to all of this. Thank you mama❤️

[@hc7092]

She’s an excellent youtuber. No wonder you use her videos every day!

[@bongegumede]

This is my favourite comment, I appreciate this so much Neo! ❤️

[@bongegumede]

Thank you so much!

[@blackgirldiary2363]

I’m a beginner and decided to take you’re advice when I did my lunges today and for the first time since starting my journey, I’m actually feeling my glutes!!! You’re the real deal and can’t wait to get on your program!!!!🎉🎉🎉🎉

[@bongegumede]

Girl the smile on my face right now! I’m so happy for you! Keep going mama!!🥺🥺🥺🥺🫶🏾

[@NadiaNadiababar]

Can you please tell the results

[@annieh2817]

My hun’s warm up is my entire Chloe Ting booty workout for the day 😂

[@fuzzyaby]

You’re amazing, thank you for this video! I get gym anxiety from not knowing what to do and now im excited to use all of your tips 💜

[@lulumyakayaka]

May you please consider doing indoor exercises… because I don’t go to the gym anymore (it’s just too expensive for me) and the only equipment that I have is dumbbells, a matt and resistance bands

[@tatattaylor]

That would be a great video. I can't hit the gym right now...I will be trying those workouts at home today.

[@noxolondlela8843]

U taught me how do RDL AND nOW I'm killing it

[@bongegumede]

Periodtttt gworl!

[@TamARaPOrtEr1]

Anytime I'm not feeling the gym I watch your videos! Always get me inspired when I really just can't pull it out ❤🤗

[@hc7092]

One of the BEST videos I’ve seen on glute development. And I’ve watched a lot! As an intermediate, there were a couple of things I really needed reminding of. Excellent excellent video ☺️

[@bongegumede]

This makes me so happy! Thank you!!

[@melissa16melz]

I'm so thankful I found this vid... best breakdown of the movements I've heard thus far .. and I've been working out a while

[@bongegumede]

Thanks Mel! ❤️

[@sparker7768]

Off topic: since I noticed that you don't refrigerate your eggs, I had to do some quick research to find out how this is possible (I'm American); learned some new stuff today😊

[@Keke-ij6xu]

Whuuuu I’ve BEEN waiting for this !!! You were missed 😭❤️

[@bongegumede]

And I’ve missed youuuuuu my babeee

[@lola_kaii]

Genuinely love your videos. You teach ❤ you tell us the what's, whys and how's so valuable 🙏

[@emmanuelae8171]

The way this is video is coming right in time.. i just got my gym membership !

[@rosemaryhabib1031]

Hi Bonge,I am a beginner.I have flat bum.I watched lots of glute workouts with million viewers but I choose your workout.Im on day 2.I took photo of my butt hopefully after few months I can see improvement❤❤ from Canada

[@rainbowsnsunshineverywhereigo]

Holy shit ! I was shocked to see the before/after photo. I have a lil but not where I wanna be yet and this is giving sm hope! Thanks a million for these workouts

[@danielaml1956]

1:27 thank you!!! I hate soo much I will cry doing them 🥲😂😂 not a huge fan a cardio that’s why, I prefer lifting. 😩

[@Speedtype0]

My warmups are always dancing lol I love dancing so I get in the mood..it works everytime

[@anitanotico9397]

Yes please review the gym wear brands!

[@MorkyMuffin]

I am happy I found your channel. Love your videos

[@untamedalien]

Loving the edits! Such an informative video, thank you for this❤

[@jagrutidasi2242]

Loveddd this style of video, you're a true lifesaver girl! ❤😮

[@thediy_vegan]

Finally!! Thanks Sis For UnConfirming The Flamin Hot Cheetos HYPE!!! *Im From NY and don’t eat flaming but the regular cheese IS WHERE ITS AT!😂😂❤

[@rainbowsnsunshineverywhereigo]

I saw these hip thrust belts online, you just strap the dumbells in! Just to lyk about them since you say you don’t like setting up for hip thrusts!

[@alexandraallen9247]

If we don’t go to the gym and don’t have this equipment what can we do in place of the squats with heavy lifting

[@theraregem-3]

The life,the vibe...love you

[@bongegumede]

Loveeeee youuuu!!

[@gelzbeAnZ]

Thanks alot! I WILL try this routine and get these gainsss

[@measrala]

thank you!!! your workouts makes me CUUSS OUT everything n everyone, love it, laughed so much when you said "you're not supposed to look cute while doing these" 💯

[@bongegumede]

Music to my earsssss😂😂❤️❤️❤️

[@asanelekoyana]

Yhooo Bonge I thoroughly enjoyed this video 😭😭😭😭

[@bongegumede]

Thank you so much my babeeee🥹❤️

[@kayy-.-]

I’m having trouble understanding what she means by driving your hips back? I feel like I’m not doing it right and using my back, Going up and down instead of forwards and backwards? 9:50 Can i skip these and do something else thats just as Effective??

[@lb7151]

I love your workouts!

[@khazganinasasara4859]

Me not liking the video 2 seconds in 😂😂😂 love love love you ❤❤❤❤ always can't wait to get into the gym when I watch your videos ❤❤

[@bongegumede]

I appreciate youuuuuuu so much! 😂❤️❤️❤️❤️

[@sunset3458]

I’ve seen it. And yes, I’m back to watch again… within 24 hrs. I said it.

[@bongegumede]

🤣🤣🤣 I appreciate you!

[@hibuilderimstone984]

Tuned in!

[@bongegumede]

Let’s gooooo!!🥹🥹

[@tatattaylor]

Great video! Now I need to get the nutrition part down 😅

[@bongegumede]

I need to lock that one in this week! ❤️❤️

[@shantellerogers4654]

Can you suggest any alternatives or modifications for the single leg glute bridge? When I do these with my left leg, I feel it more in my hamstring over the course of a set. And I have been waiting on you to finish updating your website/programs. I am excited to see what's new.

[@bongegumede]

If you’re feeling it in the hamstrings bring your heel closer towards your glutes because maybe your stance is too wide. (it may also be because there’s an imbalance in the muscles and so on your left leg the hamstrings are taking over because the glutes aren’t strong enough) And, we’ve got to use muscle to mind connection so you have to think glutes, think ‘initiate the movement from my glutes, squeeze your glutes throughout the movement - I hope this helps.

[@bongegumede]

Ooh yes! The website will be up today!! 😍😍❤️

[@kimberlykyle6451]

Love it...new sub. ❤

[@abongilehlabangana8601]

This video was meant for ME 🥺 thank you mama ♥️

[@bongegumede]

Pleasure my lovely!

[@nonku_mgwili]

I love you n thank you for these videos we really appreciate it❤❤❤❤

[@EvolveWithAsiipho]

❤❤❤❤i am falling in love with your videos and YOU. OKAAAAAYYYYY!

[@lizzynailbar187]

I work out from home i can't afford the gym would love for some work out thats good to do at home

[@GracePraise-pn8sn]

I would love an honest review video!

[@sierracollins1413]

Hey, I love watching your videos and I just started working out again. If I do not have a resistance band at this moment will the glute activation still be effective?

[@Sculsiveesi]

I swear I wasn’t feeling the rdls definitely gonna try it this way now

[@os4305]

When will your website be back up?

[@bongegumede]

Today at 6pm CAT 🫶🏾

[@princessthabahamianspartan4810]

Do you have this for at home beginners?

[@pfcpreschool]

Yesss 😂I be making thee ugliest faces 😭💪🏽🥰. I love your tips a d videos fitsis!

[@Assalafiyyah]

I also want to start but there are so many glute workouts. Should I do the same workouts every 3 days in the week for example or can I change it in this 3 days and do them every week?

[@bongegumede]

Do this 2-3x a week, but include some different movements in the other 2 days so target different muscles in your glutes so I would take this one, pair it with my glutes and hamstrings video then day 3, train upperbody/fullbody (so day 1 - glutes, day 2, glutes & hamstrings, day 3 - upperbody)

[@Assalafiyyah]

@@bongegumede thank you so much I will start next week with your workout plan😍❤️

[@Jennizai]

Hey Bonge.. we are waiting for the video on the gym wear tea

[@polyglot2023]

Hey girl! Thinking of maybe getting one of your guides. I’m a complete beginner so I was thinking of the one you recommended (the 4 week one). I’m trying to gain weight! I’m about 64 kg at 18 years old (but I’m flat flat lol) and I’ve noticed that your guide reads “fat loss and muscle gain” is this recommendable for me? Or should I bulk up (not entirely sure what that is but can look it up) before I start following your guide?

[@BeAnjeeB]

I'm new here and trying to learn.

[@Thejoyfullpursuit]

How many times a week do you work your glutes?

[@thandekilecynthia6948]

Finally❤😊

[@bongegumede]

🥹❤️

[@Pur3One]

Thank you ❤

[@MoodyLover9]

You make me laugh. I’m locked 🔐 in!

[@tialynn1111]

Thank u!!!❤

[@MichelleWatsonLee]

That war heads drink sounds delicious. I used to be obsessed with sour stuff in my teens until I burnt the roof off my tongue 😂

[@bongegumede]

Ughhh I looooove it 🤣 I’m so obsessed with sour stuff!

[@muringnadeon5915]

How often should one do these exercises? Everyday or can 3 times a week work the magic?😢

[@simplyDanesha]

I am a beginner and I love the workout. But girl, I am so stiff it's embarrassing, lol.

[@tiffanydaneen]

Does getting a high step count matter? Like trying to get 8000 - 10000 steps daily

[@bongegumede]

Certainly will help especially if you’re on a weight loss journey!! 💕

[@simplyDanesha]

Bonge your braids are 🔥🔥🔥

[@bongegumede]

Thanks babeeee!!

[@jae8738]

Please do the gymwear video Bonge❤❤

[@l-traingameplays]

How often should I be going to the gym?

[@alexandraallen9247]

I’m a beginner also I need help 😢 I’m on my third or 4th day with creatine

[@ElisiasEvolution]

Asking who is the doctor??🤣🤣, will do sumo deadlifts with just one dumbbell now!

[@VirtuouslyWright]

❤ Hey Queen

[@bongegumede]

Hey mama! 🥺🫶🏾

[@nygal6288]

Ugh!!! The heading says "beginner", so i thought it was at home, not in the gym..i was so ready to subscribe.

[@tine272]

your glutes wont grow the way you want at home sadly

[@nygal6288]

@@tine272 well u don't know that for sure, so say what u want! 🙄

[@MicaelaPhillips-so2xo]

SIS! WHAT KIND OF SHOES PLEASE

[@sibongisenikala]

Hey mama ❤

[@bongegumede]

Hey babyyyyy❤️

[@asareregina6517]

😍😍😍

[@nwabisapbodlo3246]

Damn the rdl looks like a deadlift to me. I will practice though 😭

[@bongegumede]

Keep practicing, it’ll come for sure!

[@MicaelaPhillips-so2xo]

Gym wear vid please

[@vee0522]

I’m more visual. Do she have pics of her along the way? I only see 1/2pics progress on her videos. Can someone appoint me to them if so?

[@siphokazinondabula5961]

Your braids?🫦eating sis

[@trinitytv7_]

i needed to hear you say not to spend your whole life chasing a size. cuz i gets crazy sometimes. BALANCE!!! is keey!!!! how can we eat to gain muscle but not fat!! I've tried body recomp twice and i gain muscle but i never get to enjoy the definition after a bulk without loosing too much weight! bleh

[@bongegumede]

There’s so much more to life, that part where we actually live and I think it’s so easy when feeding off content online to feel the need to constantly chase. ❤️ that’s all so so true!

[@nofakesallowed6377]

Do you do online TRAINING SWEETIE❤❤❤❤

[@tiffanydowney5757]

You said before that you were getting bored with your workouts. How has that changed? Also, I've been doing your home system, and basically you kill me 😂😂❤

[@bongegumede]

To hear that I’m killing you makes me the happiest because I know you’re putting in WORK! 😂 - I’m taking boxing classes now and getting into powerlifting so I have 2 days of these workouts then all the other new stuff 😍

[@tiffanydowney5757]

@bongegumede That sounds like so must fun! You look good, and thanks for posting such a fun video ✨️♥️

[@happinesscibane801]

♥️

[@palesakubheka7897]

What do the Cheetos taste like? are they anything like nik naks/ cheas naks/ ghetto snacks?

[@bongegumede]

No, they’re like cheesy chips with a spicy taste, not like amaNikNaks at all. But apparently there are different flavours and those taste better

[@palesakubheka7897]

@@bongegumede waiting on that review 😅

[@leylamaus]

off topic but i love ur tooth gap sm its so fucking cute😩

[@cantplaywitmyyoyo]

You must try the regular Cheetos first. Not the Flaming Hot.

[@bongegumede]

Let me get those!!

[@ladytambakes]

Cheetos puffs taste better

[@CashayWallace-b8c]

H geh testorones on ya butt creatine

[@jasontoddred5794]

Amazing your videos Bonge Gumede you did great job I am so very proud of you bravo you too and I did enjoy it 🤞👸🏾👩🏾👼🏾🖤💚❤️👏👏🫶🏻🙌🙌🥹😊😇🥰☺️☺️👍🤞

[@booksandauthorsindependenttv]

You make it sound so complicated. I don't get it. Too much information.

[@anesumhike6785]

The fruit chutney flavor for the Cheetos though 🥹🥹I promise they won’t disappoint

[@bongegumede]

I’m getting them for sure! Thanks boo!!