Finding the right work-out routine is a tough challenge. Remember, every “body” is different and you need to find something that works for you. I put together a glute routine which incorporates cardio and several super-sets. A super-set is somewhat like circuit training: move from machine to machine without rest which in-turn keeps the heart rate up.
Warm-up: Stairs (3 minutes)
Dumbbell squat
dumbbell squat
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DB Squats: 1 Set of 15-20 (Light Weight)
Single-Leg Leg press: 1 Set of 15-20 Each Leg (Light to Moderate Weight)
Stairs (3 Minutes)
Repeat
alternating dumbbell lunge
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Stationary DB Front Lunges: 1 Set of 15-20 Each Leg (Light Weight)
alternating backward dumbbell lunge
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Stationary DB Reverse Lunges: 1 Set of 15-20 Each Leg (Light Weight)
dumbbell step up on bench
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Step-Ups on Bench or Step: 1 Set of 15-20 Each Leg (No Weight)
Stairs (3 Minutes)
Repeat
stiff leg dumbbell deadlift with overhand grip
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Stiff-Leg Dead Lift: 1 Set of 15-20 (Light Weight)
superman with opposite side arm and leg
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Prone Straight Single-Leg Glute Raises: 1 Set of 30-50 Each Leg (No Weight)
Stairs (3 minutes)
Repeat
Cool-Down: Stretch