Buns of Steel

The workouts in this post have been designed to be easy to follow and cater for all levels. The exercises within them are specifically for glutes, quadriceps, hamstrings and calves. If you are looking for shapely thighs and firms glutes then read on. If you have never performed these exercises before, please seek out an exercise professional for advice first, as your technique and form must be excellent to get the full benefit from the exercises and prevent against injury.

At this point I would like to make reference to bret contreras, also known as “The Glute Guy”, an excellent strength and conditioning coach, who thinks outside the box, especially when it comes to glute training.

Below are three workouts for all levels, specifically put together for shaping the glutes.

Buns of Steel (Beginner)

Exercises	Reps	Rest Period	Set 1	Set 2	Set 3
Bodyweight Squat	25	45 sec	x	x	Optional
Bulgarian Squat	15	45 sec	x	x	Optional
Barbell Squat (Partial)	15	45 sec	x	x	Optional
Hyper Extension	15	45 sec	x	x	Optional

Buns of Steel (Intermediate)

Exercises	Reps	Rest Peroid	Set 1	Set 2	Set 3
Barbell Squat (partial)	15	30 sec	x	x	x
Bulgarian Squat (step)	15	30 sec	x	x	x
Weighted Glute Raise	15	30 sec	x	x	x
Weighted Hyper Extension	15	30 sec	x	x	x
Seated Calf Raises	20	30 sec	x	x	x

Buns of Steel (Advanced)

Exercises	Reps	Rest Period	Set 1	Set 2	Set 3
Barbell Squat (full)	15	45 sec	x	x	x
Deadlift (partial or full)	15	45 sec	x	x	x Optional
Bulgarian Squat (step & weight)	15	30 sec	x	x	x Optional
Weighted Glute Raise	15	45 sec	x	x	x
Stiff-Leg Deadlift	15	45 sec	x	x	x
Weighted Hyper Extension	15	30 sec	x	x	x Optional
Standing Calf Raises	25	30 sec	x	x	x

The Video shows demonstrations by myself and my ”other half”, Marianne for the exercises above.  Marianne runs another fitness blog (myomytv) which contains many free workouts.

Feel free to ask me any questions or leave feedback below.

Andrew