Buns of Steel
Training Goal - Who should try this workout?
This workout is perfect for anyone who is looking to have a more defined bottom!
Target Area - Where will I feel it?
You will feel this through your entire lower body, including your glutes, thighs and hamstrings.
Benefits - How will it help me?
Aside from the obvious benefit of having a nicely toned lower body, training this area is vitally important to a strong and athletic body, due to the majority of our muscle mass being on the lower limbs.
Workout - What is it?
Warm-Up: Perform some bodyweight squats and lunges with a shorter range prior to commencing the workout
1. Barbell Back Squat (Easier option: bodyweight squat)
2. Kettlebell Sumo Deadlift (Easier option: reduce range of motion and don’t go all the way to the floor with the kettlebell)
3. Reverse Lunges (For an extra challenge step back off a riser!)
4. Heels Elevated Dumbbell Squats (Maintaining good form try and drop as deep as possible!)
5. Kettlebell Sumo Deadlift (The second time round you will really start to feel this in the hard to target inner thigh area)
6. Dumbbell Waking Lunges (Easier option: bodyweight walking lunges)
Be sure to ask a member of the Fitness Team if you need to hand doing any of the exercises or to learn how to use any equipment you haven’t used before
Cool Down: Lower body stretches
Time - How long is each exercise?
Aim for between 45 - 60 seconds per exercise movement with 10 sec recovery between exercises.
Intensity - How hard do I go?
Aim for completing 3 rounds of the exercises in a circuit to start, and if you want a challenge go for 4 or 5 rounds!
Equipment - What do I need?
Essential: Kettlebells, Dumbbells and Barbells (you can replace a barbell for dumbbells if needed and vice versa)
Use a weight that is starting to fatigue you around the 45 second mark and work hard to complete the full 60 seconds on each movement. As mentioned above if you are training in a busy period you can interchange some of the equipment. For example you could use a dumbbell position on the plate instead of a kettlebell.