Glute Exercises For Women


*****Disclaimer: These exercises were made based off of George’s gym experience, knowledge, & some research; this is not professional by any means.

  • Mondays:
    • Bodyweight Hip Thrusts – 3 x 20
    • Bodyweight Full Squat – 3 x 20
    • Bodyweight Back Extensions – 3 x 20
    • Side Lying Clam – 1 x 30
  • Wednesdays:
    • Bodyweight Single-Leg Glute Bridges – 3 x 20 (each side)
    • Bodyweight Walking Lunge – 3 x 20 (each side)
    • Bodyweight Reverse Hyper Extensions – 3 x 20
    • Side Lying Abductions – 1 x 30 (each side)
  • Fridays:
    • Barbell Glute Bridges – 3 x 10
    • Goblet Full Squat – 3 x 10
    • Dumbell Romanian Deadlifts – 3 x 10
    • Cable Hip Rotations – 3 x 10 (each side)

As always, thank you so much for reading, as well as showing interest in my blog! It means a lot to me and I greatly appreciate it. Let me know if there is anything you’d like to comment on in the comment box!

Lots of love,

Mel

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My Fitness Plan (Weeks 1-4)


Since the beginning of December 2018, George and I have been going to the gym together. Throughout that month, we went 3 days a week, but life got in the way and in reality we probably went like once a week. We came up with a stricter regimen, focusing more on the purpose and personal goals we set for ourselves. Right around New Years, we got a gym membership to a bigger, nicer gym, with better equipment. Our new regimen is now 6 days a week, with one rest day. So far, it’s been about 2 weeks and I’m already seeing results. For example, a month ago, I could barely run half a mile without needing to stop to catch my breath, but yesterday, I ran a mile straight, walked for 5 minutes, and ran another mile straight. It was the best feeling afterwards because I know how far I can push myself to go, especially compared to before. I’ve also been going up in weight for some of my exercises each week, which is always good. And last week, I even surprised myself because I crossed my arms for a second and my left hand grazed my right arm and I was like, “wait a minute, there’s muscle there now!” There was an actual, decent sized bicep. So, I’ve been making progress already with this new regimen and it’s only been 2 weeks. (Workout plan below).


Side note: I got these new workout clothes from Marshall’s and Forever 21.


My Workout Plan: Weeks 1-4

*****Disclaimer: This workout plan was made based off of my and George’s gym experience, knowledge, & some research; this is not professional by any means.

Day 1: Glutes/ Legs/ Core

  • Glutes
    • Bodyweight Hip Thrusts – 3 sets of 20 reps
    • Side Lying Clams – 1 set of 30 reps (each side)
  • Legs
    • Barbell Squats – 3 sets of 10 reps
    • Bodyweight Full Squats – 3 sets of 20 reps
    • Seated Calf Raises – 3 sets of 15 reps
    • Leg Extensions – 3 sets of 15 reps
    • Lying Leg Curls – 3 sets of 15 reps
  • Core
    • Superman – 2 sets of 30 seconds
    • Side Plank – 2 sets of 30 seconds
    • Russian Twists – 2 sets of 30 seconds
    • Side Plank (other side) – 2 sets of 30 seconds
    • Plank – 2 sets of 30 seconds

Day 2: Chest/ Shoulders/ Triceps/ Cardio

  • Chest
    • Flat Bench Press – 3 sets of 15 reps
    • Incline Dumbbell Bench Press – 3 sets of 15 reps
  • Shoulders
    • Dumbbell Standing Overhead Press – 3 sets of 10 reps
    • Egyptian Cable Lateral Raises (or Dumbbell Lateral Raises) – 3 sets of 10 reps
  • Triceps
    • Tricep Pushdowns – 3 sets of 15 reps
    • Tricep Overhead Extensions – 3 sets of 15 reps
  • Cardio
    • 15 minutes

Day 3: Glutes/ Legs/ Core

  • Glutes
    • Bodyweight Single-leg Glute Bridges – 3 sets of 20 reps (each side)
    • Side Lying Abductions – 1 set of 30 reps (each side)
  • Legs
    • Bodyweight Walking Lunges – 3 sets of 10 reps (each side)
  • Core
    • Superman – 2 sets of 30 seconds
    • Side Plank – 2 sets of 30 seconds
    • Russian Twists – 2 sets of 30 seconds
    • Side Plank (other side) – 2 sets of 30 seconds
    • Plank – 2 sets of 30 seconds

Day 4: Rest

Day 5: Glutes/ Legs/ Core

  • Glutes
    • Barbell Glute Bridges – 3 sets of 10 reps
    • Cable Hip Rotations – 1 set of 10 reps (each side)
  • Legs
    • Goblet Full Squats – 3 sets of 10 reps
    • Dumbbell Romanian Deadlifts – 3 sets of 10 reps
    • Squat Press (or Leg Press) – 4 sets of 8 reps
    • Seated Calf Raises – 3 sets of 15 reps
    • Leg Extensions – 3 sets of 15 reps
    • Lying Leg Curls – 3 sets of 15 reps
  • Core
    • Superman – 2 sets of 30 seconds
    • Side Plank – 2 sets of 30 seconds
    • Russian Twists – 2 sets of 30 seconds
    • Side Plank (other side) – 2 sets of 30 seconds
    • Plank – 2 sets of 30 seconds

Day 6: Back/ Biceps/ Cardio

  • Back
    • Barbell Rows – 3 sets of 15 reps
    • One-Arm Lat Cable Pulldowns – 3 sets of 15 reps
    • Wide-Grip Lat Pulldowns – 3 sets of 15 reps
    • Iso Rows – 3 sets of 15 reps
    • Weighted Hyperextensions – 2 sets of 10 reps
  • Biceps
    • Bicep Hammer Curls – 3 sets of 15 reps
    • Bicep Curls – 3 sets of 15 reps
  • Cardio
    • 15 minutes

Day 7: Core/ Cardio

  • Core
    • Flutter Kicks – 3 sets of 40 reps
    • Crunches – 3 sets of 16 reps
    • Alternate Heel Touchers/ Lying Oblique Reach – 3 sets of 40 reps
    • Lying Leg Raises – 3 sets of 12 reps
    • Bosu Ball V-Ups – 3 sets of 12 reps
    • Double Crunches – 3 sets of 16 reps
    • Plank – 2 sets of 30 seconds
  • Cardio
    • 30 minutes

As always, thank you so much for reading, as well as showing interest in my blog! It means a lot to me and I greatly appreciate it. Let me know if there is anything you’d like to comment on in the comment box!

Lots of love,

Mel