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Bodyweight · Build muscle

No-equipment glute burner

Intermediate · 25–39 · ~25 min

A floor-based glute circuit using bridges, kickbacks and frog pumps, no kit needed. Below is a research-backed prompt for ChatGPT, Claude or Gemini, copy it, paste the reply into sweatcue, and run the whole bodyweight workout hands-free.

Session at a glance

Duration~25 min
FormatSets, reps & timed rest
FocusGlutes
Intensityeasy & conversational
EquipmentNone, bodyweight
Best forBuild muscle, intermediate

This is how sweatcue structures the session once you paste it in, timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

Write me a 25-minute no-equipment glute workout I can do on a mat at home. I'm an intermediate woman. Warm-up (4 min): 15 glute bridges, 10 bird-dogs per side, 10 fire-hydrants per side. Main circuit, 3 rounds with 45 sec rest between rounds: 1) Glute bridges 20 reps with a 2-second squeeze at the top; 2) Single-leg glute bridge 12 per leg; 3) Quadruped straight-leg kickbacks 15 per leg; 4) Frog pumps 25 reps; 5) Bodyweight glute bridge hold 30 sec. Push each set to roughly 2 reps from failure, and if a set feels easy tell me how to make it harder (tempo, pauses, single-leg). Finish with a 3-minute hip-flexor and glute stretch. Give me 2 cues to feel it in the glutes not the hamstrings or low back.
Works with Claude, Gemini, Grok or any AI.

Why it's built this way

With bodyweight only you can still grow muscle if you take sets close to failure and progress by adding reps, slowing tempo, or moving to single-leg versions. Higher-rep sets to near-failure build muscle similarly to heavier loads. This is a solid option when you have no equipment, though loaded gym work generally makes it easier to keep progressing over time.

Sources: Schoenfeld et al., Sports 2021 (load & rep range); Refalo et al., Sports Med 2023 (proximity to failure / reps-in-reserve)

Who this workout is for

Built with one person in mind: Train regularly, targeted work to grow and shape the glutes.

  • You’re an intermediate-level trainer and you want to build visible muscle.
  • You want to train with little or no equipment, this one needs none, bodyweight.
  • You want a single, repeatable bodyweight workout you can drop into your week.

Who should adapt or skip it

  • It’s low-risk for healthy adults. Scale the loads and reps to your own level rather than copying the top of every range on day one.
  • As with any new routine, check with a clinician first if you have a medical condition, are injured, pregnant, or returning from a long lay-off. This is general information, not medical advice.

What a 2-week plan looks like

A single session works best on a repeating weekly rhythm. Here’s a simple, balanced two-week block at about 3 sessions a week, on non-consecutive days so you recover between them:

MonTueWedThuFriSatSun
Week 1●·●·●··
Week 2●·●·●··

● This session· Rest, a walk, or light mobility

Keep session days apart where you can, and adjust for how you feel. When you paste the AI’s reply into sweatcue, each session runs hands-free with spoken cues and timers.

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud, auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

More bodyweight & related workouts

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New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.