Wheels of Steel 3 Workout Guide | Staying Fit at Home

Wheels of Steel 3 Home Workout Guide
Wheels of Steel 3 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Wheels of Steel 3 Workout Guide at Home

We understand the importance of fitness, health 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 Wheels of Steel 3 Workout?

Welcome to the 3rd and final instalment of Wheels of Steel. This is the most advanced section of the series and will help you to really smash your goals and boost your strength. Wheels of Steel workout guides focuses purely on your legs and help you work on muscle growth and muscle definition. Our expert personal trainers have designed this workout guide so that you can follow it in the comfort of your own home but don’t forget that we provide a wide range of equipment and facilities in our gyms to help you follow this workout guide once we re-open.

Leg Day - main

What You Need For a Wheels of Steel 3 Workout

We’ve aimed to make all of our home workouts suitable for everyone regardless of what gym equipment you have access to. We understand that gym equipment is limited and that not everyone has access to free weights but if you have weights, grab them because you’ll need them throughout this workout routine. If you don’t, why not substitute them for some household items such as a couple of water bottles, bags of sugar or a bag full of jars and tins? Get creative and see what you can find around the house! Using weighted equipment in this workout guide will help you push yourself to the next level. 

Exercise 1: Weighted Squats

Start this workout by warming up your legs with some simple static squats. Grab a dumbbell in each hand, a kettlebell with two hands or whatever household alternative you have and stand upright with your legs hip width apart. Slowly sit down into a squat and then return upright. 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 5 sets of 12 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: Weighted Lunges

You’ll need your weights again for this exercise – hold a weight in each hand and stand with your feet about shoulder width apart. With your left leg, step out and lower your body into a lunge, bending at the knee. Push upwards through your heels and return back to your starting position. Alternate this process on your right leg and keep doing so until you’ve completed all of the reps.

Repeat 5 sets of 12 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Step Ups

For this next exercise, you’ll need access to some kind of raised platform. This could be a sofa, bed, coffee table or just a sturdy storage box. Whatever it is, it needs to be able to hold your body weight. Stand upright with your feet together directly in front of your raised platform. Simply step up onto it with your left leg, bringing both feet together on the platform. Step down and repeat this movement on the alternate leg.

Repeat 5 sets of 12 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: Weighted Reverse Lunges

This is slightly different movement to your first set of lunges as these target your glutes and hamstrings more than quads. Pick up your ‘weights’ in either hand and stand with your feet shoulder width apart. To perform a reverse lunge safely, perform your first couple of reps slowly to perfect your from. Stand up straight with your feet shoulder width apart and then push your left back into a lunge position and lower yourself to the ground. Return upright and then repeat with your right leg. This is a great exercise for your glutes and hamstrings.

Repeat 5 sets of 12 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Weighted Goblet Lateral Lunges

Start your 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. 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 5 sets of 12 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: Weighted Goblet Squats

You’ll need your weights again for this final exercise or any alternative that you’re using in the meantime. Start by standing upright and holding your weight with both hands close to your chest. Stand with your feet hip width apart and sit down into a low squat. A goblet squat is all about that depth so try to get as low as you can to really feel the benefits of this exercise.

Repeat 5 sets of 12 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 Michele as he guides you through this full Wheels of Steel 3 workout.

Wheels of Steel 3 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Weighted equipment or household alternatives

Raised platform (sofa, bed, coffee table, storage box etc)

Fitness Space

 

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

Level

 

Intermediate

Duration

 

40 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 Wheels of Steel 3 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 Wheels of Steel 3 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.

Ladies Only Gym Zone

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

Wheels of Steel 2 Workout Guide | Staying Fit at Home

Wheels of Steel 2 Home Workout Guide
Wheels of Steel 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Wheels of Steel 2 Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

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 Wheels of Steel 2 Workout?

If you’ve already followed our first Wheels of Steel workout then you’ll know what to expect – this is the next level upwards and helps you to push yourself that little bit further. Wheels of Steel workout guides are focused purely on your legs. If you like to split your gym sessions between legs, arms, chest, back etc. then this workout guide will fit perfectly into your workout routine.

Our expert personal trainers have designed this workout guide so that you can follow it in the comfort of your own home but don’t forget that we provide a wide range of equipment and facilities in our gyms to help you follow this workout guide once we re-open.

Leg Press

What You Need For a Wheels of Steel 2 Workout

We’ve aimed to make all of our home workouts suitable for everyone regardless of what gym equipment you have access to. We understand that gym equipment is limited and that not everyone has access to free weights but if you have weights, grab them because you’ll need them throughout this workout routine. If you don’t, why not substitute them for some household items such as a couple of water bottles, bags of sugar or a bag full of jars and tins? Get creative and see what you can find around the house! Using weighted equipment in this workout guide will help you push yourself to the next level.  

Exercise 1: Weighted Squats

Start this workout by warming up your legs with some simple static squats. Grab a dumbbell in each hand, a kettlebell with two hands or whatever household alternative you have and stand upright with your legs hip width apart. Slowly sit down into a squat and then return upright. 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 4 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: Weighted Split Squats (Right)

This exercise is split into two as you need to focus on one leg at a time. You’ll need your ‘weights’ for this exercise so grab one weight in each hand. Start with your left leg out in front of your right leg and slowly squat down. Try to get your leg at a 90° angle if you can. After this, return to the upright position and repeat until you have performed 10-15 reps. This exercise is great for your quads/thighs and hamstrings.

Repeat 4 sets of 10 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Weighted Split Squats (Left)

This is the same exercise as above, it’s just now focusing on the opposite leg. So, start with your right leg out in front of you and perform exactly as you did before.

Repeat 4 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: Squat Jumps

Work on your cardiovascular fitness and really pump your legs with this next exercise. Stand with your hip width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.

Repeat 4 sets of 10 reps with a 30 second rest between each set.

Work on your cardiovascular fitness and really pump your legs with this next exercise. Stand with your hip width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.

Repeat 4 sets of 10 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Wall Squats

For this next exercise, rest your back up against the wall and sit down into a squat. Your feet should be hip width apart just as you would with any other squat and your knees need to be at a 90 degree angle. Keep your arms out in front of you as you’re performing the squats as this will make the movement slightly more difficult.

Repeat 4 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: Weighted Goblet Squats

You’ll need your weights again for this next exercise, or any alternative that you’re using. Start by standing upright and holding your weight with both hands close to your chest. Stand with your feet hip width apart and sit down into a low squat. A goblet squat is all about that depth so try to get as low as you can to really feel the benefits of this exercise.

Repeat 4 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 Michele as he guides you through this full Wheels of Steel 2 workout.

Wheels of Steel 2 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 

 

28 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 Wheels of Steel 2 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 Wheels of Steel 2 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.

group fitness 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

Wheels of Steel Workout Guide | Staying Fit at Home

Wheels of Steel Home Workout
Wheels of Steel Home Workout

 *Check out ALL of our @Home Workout Guides*

Wheels of Steel Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

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 Wheels of Steel Workout?

When we created this Wheels of Steel workout, we wanted to help you boost your fitness and build and strong lower body. It’s focused purely on your legs and will help you to get stronger and fitter in the comfort of your own home or just our dedicated workout space. You can follow this workout guide at the gym if you like once we reopen. The focus of this workout guide is your legs – quads, hamstrings and glutes – and by sticking to the reps and sets provided, you’ll build legs of steel in no time! This is a beginner-friendly workout. We have different levels to Wheels of Steel if you want to push yourself to the next level.

Resistance training - leg press

What You Need For a Wheels of Steel Workout

We’ve aimed to make all of our home workout suitable for everyone regardless of what gym equipment you have access to. We understand that gym equipment is limited and that not everyone has access to free weights. That being said, all of the exercises in this workout guide can be performed using just your body weight. If you do have weights, that’s a bonus and feel free to include them where you can. If you don’t, why not substitute them for household items such as a couple of water bottles, bags of sugar or a bag full of jars and tins? Get creative and see what you can find around the house! One thing that you do need though is something that you can step onto which will hold your bodyweight. This could be a coffee table, your stairs, your sofa or a sturdy storage box.

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: Lunges

Place your hands on your hips and your feet about shoulder width apart. With your left leg, step out and lower your body into a lunge, bending at the knee. Push upwards through your heels and return back to your starting position. Alternate this process on your right leg and keep doing so until you’ve completed all of the reps.

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

Try the workout

Exercise 3: 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

 *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: Step Ups

For this next exercise, you’ll need your raised platform. Stand upright with your feet together directly in front of your raised platform. Simply step up onto it with your left leg and then bring both feet together on the platform. Step down and repeat this movement on the alternate leg.

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

Try the workout

Exercise 5: Hip Thrusts

This is a similar exercise to the hip bridges, only this time you’re slightly elevated. Rest your back onto a high surface such as your bed or sofa, whilst you sit on the floor with your knees up and feet in front on you. Thrust your hips into the air, hold for a couple of seconds and then return to the original position. Try not to over extend your thrusting motion as you may cause injury to your lower back.

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.

Watch Our Personal Trainer Video:​

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

Wheels of Steel Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Weighted equipment or household alternatives

Raised platform (coffee table, storage box, sofa)

Fitness Space

 

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

Level

 

Beginner

Duration

 

17 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 Wheels 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 Wheels 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.

Group of Women - Featured Image

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

Buns of Steel 3 Workout Guide | Staying Fit at Home

Buns of Steel 3 Home Workout Guide
Buns of Steel 3 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Buns of Steel 3 Circuit Workout Guide at Home

We understand the importance of fitness, health 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 3 Workout?

Welcome to our 3rd and final instalment of Buns of Steel. This is our most advanced leg workout in the series and will help you to work on your legs whilst at home and push yourself out of your comfort zone to achieve amazing things! This workout includes only 5 exercises but each of them will help you to strengthen your lower body – especially your glutes – and feel more confident and stronger. Whilst this workout is designed to follow at home, this is something you can do in the gym once we reopen in our free weights areas or dedicated fitness studios.

Improve health at the gym

What You Need For a Buns of Steel 3 Workout

Throughout the workout guide you’ll notice a reference to free weights such as dumbbells and kettlebells. Using these will allow you take your workout to the next level and really focus on your strength and fitness. If you have this equipment, perfect! If not, don’t worry because you can use some household alternatives instead. Pick up some jars/tins or fill up a couple of bags of tins for an extra bit of weight. You could also use a couple of water bottles or a bottle of fabric conditioner – get creative and see what you can find around the house. Make sure that you have a dedicated exercise space in either your dining room, living room or garden. Now, grab your gym kit and a comfortable pair of trainers and let’s get started!

Exercise 1: Goblet Squats

You’ll need your kettlebell for this exercise, or any alternative that you’re using at the moment. Start by standing upright and holding your weight in both hands close to your chest. Stand with your feet hip width apart and sit down into a low squat. A goblet squat is all about that depth so try to get as low as you can!

Repeat 5 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: Deadlifts

A deadlift is a great full body exercise and definitely works those legs. Start by standing upright holding your ‘kettlebell’ between your legs. Bend down so that you touch the floor with your weight and then stand upright again, slightly leaning back as you come up. Try to keep your back straight when performing because hunching can cause an injury to your lower back.

Repeat 5 sets of 10 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Hip Thrusts

You don’t need weights for this but you do need to perform the exercise carefully to avoid injury. Rest your back onto a high surface such as your bed or sofa, whilst you sit on your floor with your knees up and feet in front on you. Thrust your hips into the air, hold for a couple of seconds and then return to the original position. Try not to over extend your thrusting motion as you may cause injury to your lower back.

Repeat 5 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: Reverse Lunges (Alternate)

To perform a reverse lunge safely, perform your first couple of reps slowly to perfect your from. Stand up straight with your feet shoulder width apart and then push your left back into a lunge position and lower yourself to the ground. Return upright and then repeat with your right leg. This is a great exercise for your glutes and hamstrings.

Repeat 5 sets of 10 reps with a 30 second rest between each set.

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Exercise 5: Lunge Jumps

Now that you’ve perfected your lunges, let’s make the movement slightly more difficult. Start by stepping forward into a lunge position with your left foot forward. Lower yourself into a lunge and jump into the air. As you jump, alternate your legs so that your right foot is now in front of your left. Keep your arms by your side, swinging them for momentum but also using them to help you balance. If you’re struggling, jump into the middle between lunges to help you keep your balance.

Repeat 5 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.

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 3 workout.

Buns of Steel 3 Circuit Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Dumbbells and kettlebells or household alternatives i.e. water bottles, jars/tins, 1kg bags of sugar

Sofa or bed

Fitness Space

 

3m x 3m clear area like a living room, garden or dining room.

Level

 

Advanced

Duration

 

32 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 3 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 3 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.

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

Buns of Steel 2 Workout Guide | Staying Fit at Home

Buns of Steel 2 Home Workout Guide
Buns of Steel 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Buns of Steel 2 Workout Guide at Home

We understand the importance of fitness, health 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 2 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. Buns of Steel 2 is the next level up from our first Buns of Steel workout guide so the movements a little harder and we’ve introduced some different bits of equipment that will build up your strength and help you grow those legs.

Leg Day - main

What You Need For a Buns of Steel 2 Workout

We’ve aimed to make all of our home workout 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. Throughout the workout guide you’ll see reference to dumbbells though. If you have dumbbells, perfect because they’ll help you to push yourself. However, these are all exercise that can be completed just using your bodyweight so don’t worry. Want to use weights but don’t have any to hand? Pick up some jars/tins or fill up a couple of bags of tins for an extra weight. You could also use a couple of water bottles or a bottle of fabric conditioner – get creative and see what you can find around the house. Grab your gym kit and let’s go!

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. If you’ve got dumbbells, now is the time to hold one in either hand as you perfom each squat. It’s really 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 4 sets of 12 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: Split Squats (Right)

This next exercise is split into two as you need to work one leg at a time so for Exercise 2 & 3, complete the same exercise but just switching legs. You’ll need your ‘weights’ for this exercise too so grab one weight in each hand. Start with your left leg out in front of your right leg and slowly squat down. Try to get your leg at a 90° angle if you can – this is one rep. After this, return to the upright position and repeat until you have performed all the reps.

Repeat 4 sets of 12 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Split Squats (Left)

This is the same exercise as above, it’s just now focusing on the opposite leg. So, start with your right leg out in front of you and perform exactly as you did before.

Repeat 4 sets of 12 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: Squat Jumps

Stand with your feet hip width apart and sit down into a squat like you did for Exercise 1. This time, you need to bring your arms down to your sides as you squat and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.

Repeat 4 sets of 12 reps with a 30 second rest between each set.

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Exercise 5: Thrusters

The final movement in our Buns of Steel 2 workout guide is a great exercise. Start your legs in the usual position for a squat and then squat down as low as you can. As you’re coming up from your squat, thrust your arms into the air as fast as you can. Imagine that you’re holding a basketball and as you come up, you’re throwing it into the air. Hopefully this will help you to perform the exercise in the best possible way. A great end to our workout – well done!

Repeat 4 sets of 12 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.

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 2 workout.

Buns of Steel 2 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Dumbbells or household alternatives i.e. water bottles, jars/tins, 1kg bags of sugar

Fitness Space

 

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

Level

 

Beginner

Duration

 

27 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 2 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 2 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.

Group of Women - Featured Image

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

Buns of Steel Workout Guide | Staying Fit at Home

Buns of Steel Home Workout
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

Hip Abductor Workout Guide

Hip Abduction Machine
Hip Abduction Machine

Build a strong lower body at Xercise4Less

Following regular leg workouts and bum workouts will help you to build up a great deal of strength and muscle in your lower body which will benefit your other gym sessions and general life too.

If you want increase muscle mass in specific areas such as your glutes, make the most of the hip abductor machine in the resistance machine zone in your Xercise4Less gym. Some of our Ladies Only zones also have a hip abductor meaning that you can work on your lower body strength and start introducing weight training to your workout routine in a comfortable and inclusive space.  

Hip Abductor Machine

How to use the hip abductor effectively to grow your glutes

To make the most of the hip abductor at Xercise4Less Gyms, follow the workout guide to make sure that you’re hitting the right muscles and reaching your full potential in the gym. Firstly, what are you using the hip abductor for? It helps to strengthen and grow the gluteal muscles which are made up of 3 separate muscle groups. By building up stronger and bigger muscles, they will appear more prominent and toned.

When using the hip abductor, start by taking a seat and moving the footrests to a comfortable position. Your workout will be better if you’re starting with your knees together because you get a full range of motion. Once you’re comfortable, position your feet flat on the footrests. Now move the pin into your desired weight. To perform one rep, push your legs outwards as far as they go. Hold this position for a second and then return to your starting position. Repeat this process for 10 reps and 3 sets.

To use this machine to really target your glutes, push out far enough to feel it in your outer glutes and hips. This is what will help your lower body muscles really grow and increase the strength. Try to increase the weight whilst performing these sets just to push yourself and help you to get that little bit stronger. Form is always important when using weighted equipment in the gym. Start with a lower weight to perfect your form and then once you’ve built up more confidence, start to add more weight. Let’s build that peach!

The benefits of strong glutes

Having a strong lower body and strong glutes has lots of benefits. If your bum and legs are one of your problem areas, working on these muscles and toning these parts of your body will improve your body confidence which is really important for your mental health. Not forgetting how strong glutes will help you navigate daily life with more confidence and strength especially with tasks like heavy lifting at work.

This will mean that you’re able to perform more advanced exercises like barbell squats and lunges with ease as you’ve already built up strong enough muscles using the hip abductor machine in the resistance machines gym zone. If one of your main fitness goals is to build muscle, use the hip abductor during your leg workouts to help you increase strength and build up more confidence to start using the free weight gym zones more at Xercise4Less.

Barbell Weighted Plates

Join Xercise4Less Gyms today

What are you waiting for? We have something to suit everyone at Xercise4Less Gyms. Whether you’re working on weight loss, muscle gain or just want to steadily increase your health and fitness, we’ve got a wide range of facilities to help you. It doesn’t matter if you’re new to gyms or an experienced gym user, at the People’s Gym, we include everyone.

Choose from quality weighted equipment, cardio machines, our unique boxing and MMA facilities or smaller fitness studios including spin studios. Not forgetting our inclusive Ladies Only zones and our wide range of group exercises classes including the famous Les Mills classes that will help you to smash your fitness goals.