Berry Strong: A Quick 20-Minute Glute Workout to Pair with Your Juice Cleanse

Soft life meets strength. At Berry Galore, wellness is for everyone — men and women, beginners and pros. Whether you're on a juice cleanse, prioritizing your health, or just carving out time for yourself, this 20-minute bodyweight workout will activate your glutes and abs, boost your energy, and deepen your connection to your body.

This routine is equipment-free, beginner-friendly, and designed to build strength, sculpt muscle, and support your detox goals. All you need is your mat, your breath, and a commitment to feeling your best — inside and out.

Your Routine: Glutes + Abs Activation

1. Glute Bridges – 3 sets of 20 reps Lie on your back, knees bent, feet flat. Drive through your heels to lift your hips. Squeeze your glutes at the top, then slowly lower. Engages your glutes and core while supporting hip mobility.

2. Bodyweight Squats – 3 sets of 15 reps Stand tall, feet shoulder-width apart. Lower into a squat with control, keeping your spine neutral. Push through your heels to rise. Add a 3-second pulse at the bottom for more intensity.

3. Donkey Kicks – 3 sets of 15 reps (each leg) Start on all fours. Kick one leg toward the ceiling, keeping your knee bent. Squeeze your glute at the top, then lower with control. This is a powerhouse move for building glute definition.

4. Fire Hydrants – 3 sets of 12 reps (each leg) Still on all fours, lift your leg out to the side like you’re opening a gate. Targets the glute medius and side hips — essential for shape, stability, and balance.

5. Wall Sit Hold – 2 rounds, 45 seconds each Lean back into a wall, lower into a seated squat, and hold. Engage your thighs, glutes, and abs. Focus on your breath and mental grit.

6. Slow Reverse Crunches – 3 sets of 15 reps Lie on your back, lift your legs, and curl your hips toward your chest with control. This isolates your lower abs and strengthens your core, helping you feel centered and strong.

Post-Workout Ritual: Nourish to Glow

After your final set, take a few minutes to stretch your hips, hamstrings, and lower back. Pair this moment with a chilled Berry Galore Glow Juice or a spoonful of sea moss gel to replenish minerals, hydrate deeply, and support your body’s recovery.

This isn’t about shrinking — it’s about honoring your strength, your energy, and your healing. Whether you're in your soft life era, your beast mode era, or somewhere in between, Berry Galore is here to support your journey.