book
gym
tour
- Meet with a coach
- Explore gym space & options
- Discuss goals and ambitions
- Develop a training strategy
- Discover the benefits of E4L
BLOG
RECENT POSTS
Stay in the loop with all our activities, innovation and news.
8 week bottom, glute and legs workout program?
Building a “sexy bottom” in 8 weeks requires a combination of regular exercise, proper nutrition, and enough rest and recovery.
Do you need a 8 week bottom, glute and legs workout program?
Here are a few tips to help you achieve your goal:
- Incorporate exercises that target the glutes and legs, such as squats, lunges, and deadlifts.
- Incorporate high-intensity interval training (HIIT) into your workout routine.
- Make sure you’re getting enough protein in your diet to support muscle growth.
- Consume enough calories to support muscle growth, but not so many that you gain weight in other areas.
- Get enough rest and recovery time between workouts to allow your muscles to repair and grow.
- Incorporate glute activation exercises to target your glutes and help to tone and shape your bottom
- Consider working with a personal trainer or fitness professional who can help you create a personalised workout plan that targets your specific goals.
- Stick to a consistent routine for 8 weeks, and give your body time to adapt and change. Remember, fitness is a journey and it takes time and consistency to see results.
Please keep in mind that your body shape and type will play a role in how your body responds to training and nutrition, and that individual results may vary. It’s also important to consult your doctor before starting any new exercise or diet program.
Here is a sample 8-week workout program that targets the glutes, legs, and bottom:
Week 1-2: Monday:
- Warm-up: 5-10 minutes of cardio (jogging, cycling, jumping jacks)
- Glute activation exercises (clamshells, fire hydrants, bridges) 3 sets of 15 reps
- Squats: 3 sets of 12 reps
- Lunges: 3 sets of 12 reps (per leg)
- Deadlifts: 3 sets of 12 reps
- Cool down: 5-10 minutes of stretching
Tuesday:
- Warm-up: 5-10 minutes of cardio (jogging, cycling, jumping jacks)
- Glute activation exercises (clamshells, fire hydrants, bridges) 3 sets of 15 reps
- Step-ups: 3 sets of 12 reps (per leg)
- Leg press: 3 sets of 12 reps
- Calf raises: 3 sets of 12 reps
- Cool down: 5-10 minutes of stretching
Wednesday: Rest day
Thursday:
- Warm-up: 5-10 minutes of cardio (jogging, cycling, jumping jacks)
- Glute activation exercises (clamshells, fire hydrants, bridges) 3 sets of 15 reps
- Bulgarian split squats: 3 sets of 12 reps (per leg)
- Leg curls: 3 sets of 12 reps
- Leg extensions: 3 sets of 12 reps
- Cool down: 5-10 minutes of stretching
Friday:
- Warm-up: 5-10 minutes of cardio (jogging, cycling, jumping jacks)
- Glute activation exercises (clamshells, fire hydrants, bridges) 3 sets of 15 reps
- Box jumps: 3 sets of 12 reps
- Lateral lunges: 3 sets of 12 reps (per leg)
- Glute bridges: 3 sets of 12 reps
- Cool down: 5-10 minutes of stretching
Week 3-4: Monday:
- Warm-up: 5-10 minutes of cardio (jogging, cycling, jumping jacks)
- Glute activation exercises (clamshells, fire hydrants, bridges) 3 sets of 15 reps
- Squats: 3 sets of 15 reps
- Lunges: 3 sets of 15 reps (per leg)
- Deadlifts: 3 sets of 15 reps
- Cool down: 5-10 minutes of stretching
Tuesday:
- Warm-up: 5-10 minutes of cardio (jogging, cycling, jumping jacks)
- Glute activation exercises (clamshells, fire hydrants, bridges) 3 sets of 15 reps
- Step-ups: 3 sets of 15 reps (per leg)
- Leg press: 3 sets of 15 reps
- Calf raises: 3 sets of 15 reps
- Cool down: 5-10 minutes of stretching
Wednesday: Rest day
Thursday:
- Warm-up: 5-10 minutes of cardio (jogging, cycling, jumping jacks)
- Glute activation exercises (clamshells, fire hydrants, bridges) 3 sets of 15 reps
- Bulgarian split squats: 3 sets of 15 reps (per leg)
- Leg curls: 3 sets of 15 reps
- Leg extensions: 3 sets of 15 reps
- Cool down: 5-10 minutes of stretching
Friday:
- Warm-up: 5-10 minutes of cardio (jogging, cycling, jumping jacks)
- Glute activation exercises (clamshells, fire hydrants, bridges) 3 sets
- Box steps up high knee: 3 sets of 12 reps (per leg)
- Lateral lunges: 3 sets of 12 reps (per leg)
- Single Leg Glute bridges: 3 sets of 12 reps (per leg)
- Cool down: 5-10 minutes of stretching
Then REPEAT from the top.
Make a positive change in your life?
SEE BELOW
CHOOSE A SERVICE BELOW?
Online workouts, holisitic products, upskilling courses, and more...
MORE ARTICLES?
FOLLOW OUR CONTENT?
- Facilities:
- E4L Belconnen: 2 Ibbott Lane, Belconnen ACT 2617
- E4L Harrison: Unit 79/81 / 170 Flemington Rd, Harrison ACT 2914
- E4L Murrumbateman: 37 Rose St, Fairley Square, Murrumbateman NSW 2582
- Tags: #Train4Life #Elements4Life
Please email us for membership details or to organise a gym tour with a lifestyle and fitness coach – getstarted@elements4life.com.au
Train4Life at Elements4Life
TOXIN DETOX? – Read Heavy Metal Detoxification Article HERE.
Key Words:
- Elements4Life
- healthy life
- healthy lifestyle
- eating healthy plan
- healthy meal plans
- mental health care plan
- workout plans
- stay healthy
- online workouts
- online courses
- become a personal trainer
FREE DIGITAL ASSET GIFT PACK
Delivering better experiences, coaching and culture to individuals, couples & families seeking better fitness results and lifestyle solutions.
POPULAR
RECENT
POPULAR
RECENT
What Our
Clients Say
‘Service’ defined as ‘the action of helping or doing work for someone’ - the service that Elements 4 Life provides goes beyond this. The coaches are genuine, their approach to training is exciting and progressive, you will be supported and challenged to be the best version of yourself – mind and body. Then there’s the amazing people, our E4L community, this is what makes the gym so unique to all the other gyms I’ve been a member of. 
Sab and Erin offer a personalised and uniquely supportive approach to fitness. Be it classes or personal training everyone, regardless of ability, is catered for. I have trained with them for over two years now and can not speak more highly of them. They have supported me through both injury and illness without a second thought. It is not just a gym, we're a community. 
Sab, Erin, and Joe are a great team who work hard to not only a gym but a thriving community. They also don't just get you to throw weights around the place but to think constructively about your training, own it and do the work whilst shaping lifestyle changes that last for the long term.
Elements4Life is different. It is not your bog standard gym. Here you will be challenged to become reflective, encouraged to join a community and become one with your health and well-being. Love this place and the best decision I made in 2019 was to become a member of E4L.
