Buns of Steel Workout Guide | Staying Fit at Home

Buns of Steel Home Workout

 *Check out ALL of our @Home Workout Guides*

Buns of Steel Workout Guide at Home

We understand the importance of health, fitness and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. Smash those fitness goals, kickstart your fitness journey and join our fun and inclusive fitness community.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Buns of Steel Workout?

Our Buns of Steel workout guides focus purely on your lower body, especially your glutes and help you to strengthen this part of your body and hopefully build more muscle definition too. If one of your fitness goals for 2020 is to build a strong peach and glutes, follow this workout guide because it’s perfect for you. We’ve combined a number of movements that everyone should be able to try to help them on their fitness journey. If you struggle with any of the movements, feel free to switch them out for something that feels much more comfortable for you.

Woman doing Smith Machine Squat

What You Need For a Buns of Steel Workout

We’ve tried to make all of our home workouts suitable for everyone regardless of what gym equipment you have access to. We understand this is limited so this workout is a combination of bodyweight exercises that target your legs and glutes. You can always introduce weights into these exercises if you like, for example you could hold some dumbbells when performing the squats or have a barbell resting on your shoulders for the lunges. Don’t have weights? No problem. Pick up some household items such as jar/tins or water bottles instead if you want.

Exercise 1: Squats

Start this workout by warming up your legs with some simple static squats. Stand upright with your legs hip width apart and slowly sit into a squat. Place your arms on your hips or hold them out in front of you – whatever is most comfortable. It’s important to keep your back straight to avoid injury. Keeping your head upright and facing forwards will help you to get the correct posture. Sit into these squats as low as you possibly can to really engage your glutes.

Repeat 3 sets of 10 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Hip Bridges

For this next movement, lay down with your back on the floor. Raise your knees but keep your feet flat on the floor. When you’re ready, raise your hips into the air but keep your shoulders resting on the floor. Squeeze your glutes when performing this exercise to engage your lower body muscles. Lower yourself to the ground and then repeat this movement again.

Repeat 3 sets of 10 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Laying Glute Raises (Right)

For this next exercise, lay flat on the floor on your stomach. Bend you right leg at the knee and point your toe upwards. Slowly lifting your leg into the air, trying to point your toes as you do it. This a great exercise for working your glutes and really engaging those muscles.

Repeat 3 sets of 10 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Laying Glute Raises (Left)

Repeat the same exercise on the left leg. Your glutes should probably be burning by now but keep going, the results will make it all work it!

Repeat 3 sets of 10 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Lateral Lunges (Left)

Start your first lateral lunge exercise by standing upright with your legs shoulder width apart. Now, step out onto your leg left so that you’re performing a lunge but to the side. Use your arms to help you maintain balance. Once you’ve done this, return to your standing position. Just focus on your left leg and perform all reps as strong as you can.

Repeat 3 sets of 10 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Lateral Lunge (Right)

Repeat the exact same movements as before but this time on your right leg. When performing the lunges, try to get as low as you can as this will have a better impact on your legs and glutes.

Repeat 3 sets of 10 reps with a 30 second rest between each set.

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Laura as she guides you through this full Buns of Steel workout.

Buns of Steel Circuit Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

2m x 2m clear area like a living room, garden or dining room.

Level

 

Beginner

Duration

 

21 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts to make sure that they include a wide range of exercises and styles of training. This means that everyone can focus on their body goals and fitness aims throughout the time whilst we have to exercise at home. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Follow this Buns of Steel Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals – use this time to motivate yourself, not cancel out all that amazing progress you’ve made in the gym. All of the exercises that you find in our Buns of Steel Workout Guide can be completed in the comfort of your home or back in the gym once we reopen. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Fitness Group Class

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

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