Build your best asset.
Let’s be honest – who amongst us couldn’t use a little “pick me up” every now and then (every pun intended)? Lift, raise, tone, and sculpt your best butt ever with this amazing gym workout! This is one of my favorites – I’ve incorporated 5 of my favorite glute gym exercises into one incredible workout. This way in two days you can remember me every time you sit down, stand up, crouch, squat, and otherwise bend. Should I be sorry?… I think I’ll just say “you’re welcome” in advance…
You guys know me – I’m all about circuits and supersets when I’m in the gym. Not only does it cut my time way down but works those muscles like crazy! I’ve got this workout broken into two circuits. You’ll alternate A – B – A – B – etc until all sets and reps have been completed. Circuit 2 is 3 exercises – alternate A – B -C -A -B – C, etc until all 3 sets have been completed.
Warm up
Elliptical, row machine, bike, or treadmill – about 5-10 minutes to get the blood flowing.
The Workout
Circuit 1
Squats
Weighted, of course! Strap the barbell on your back and squat it up!
3 sets – 12 reps, 10 reps, 8 reps with progressively increasing weight.
Deadlifts
Essential to ostentatious glutes – really smash at the top of the lift to get a good contraction.
3 sets – 12 reps, 10 reps, 8 reps with progressively increasing weight.
Circuit 2
Bench lunge with march
Weighted if you can – dumbbells in your hands or a small barbell across your shoulders works great.
3 sets – 12 reps, 10 reps, 8 reps with progressively increasing weight.
Goblet squats
Grab a dumbbell and hold it in front of you as shown. Turn your toes out slightly and try to keep your knees right over your toes.
3 sets – 12 reps, 10 reps, 8 reps with progressively increasing weight.
Roman chair
One of my favorite lesser-known butt exercises. Same as the dead lifts – try to smash the glutes at the top of the extension.
3 sets of 15 – Hugging a weight plate if able
CONGRATULATIONS! YOU TOTALLY (AND LITERALLY) SMASHED IT!
Looking for more great workouts to do in the gym”? Check out more of our popular “What I Worked Wednesday” series on Tone-and-Tighten.com.
Make it happen,
Jared
By Jared Beckstrand