Last year taught us some important lessons. With the COVID-19 outbreak and lockdown, many of us found ourselves binge-watching TV shows on the couch. Many athletes lost their fitness to the lockdown and gyms being closed.
However, well-disciplined and vigilant people found a way to work out better from home, not only maintaining but improving their physiques.
Presently too, things are as uncertain as before. The best at-home workout routine can save the day, one that doesn’t necessarily need machines and equipment.
With the summer approaching, everyone wants to look good in a swimsuit. Training your glutes might just be the cherry on top you need this season.
Besides, training glutes is essential in terms of maintaining a proper posture and pelvic alignment. It also aids in running along with supporting the lower back during lifting motion.
It provides power in compound movements and prevents knee injuries during running and lifting.
Supersets – How Are They Effective?
The key to muscle hypertrophy is progressive overload and volume.
Hypertrophy is the increase in muscle mass that occurs due to constant muscle stimulation. When you perform a rapid movement, the energy your muscle uses is produced anaerobically (without oxygen) due to time constraints.
When the cells in our body produce energy anaerobically, lactic acid is produced. So it gets harder to move a muscle as it builds up, and you feel the “pain”.
Lactic acid makes the muscle fiber tear up. And when they heal, they grow bigger, hence giving you those “gains.”
With that in mind, supersets involve two exercises back-to-back with little or no rest time in between.
This will eventually make your muscles fatigue without the use of heavyweights, providing you with a better and more effective way to train at home.
Also, if you have a busy routine, supersets are ideal as they provide more significant muscle fatigue in a shorter period.
3 Super-Sets for Glutes
Perform both of the exercises consecutively. Take rest until you can regain your breath (for beginners, about 4-5 mins, the advanced level can start the other set after 1 min break)
Start by performing at least three sets of this circuit, and increase them as you progress.
Muscles: Glutes, Legs.
- Start by standing with your feet shoulder length apart
- Extend your arms in front of your torso for balancing (you can also cross them across your shoulders)
- Embrace your core and move down until your legs are parallel with the ground (or as far down as you can comfortably go)
- Pause down for a bit, and exhale as you come up, pushing with your legs and glutes
- Perform 15 reps (or until failure)
Muscles: Legs, core, glutes
Kettle-bell body swings can be a great addition to your workout, as it provides excellent compound movement. If you don’t have a kettle-bell at home, do it with free bodyweight.
- Stand with your legs shoulder-width apart
- Bend forwards till you are parallel to the ground, and move your arms to the side
- With an explosive movement, stand straight using your glutes and move your hands in front of your chest.
- Repeat the same movement for 15 reps (or until failure)
Tip: Try not to pause between your movements. The whole point of superset is to overwork your muscles in a short amount of time.
The exact instructions go for the second super-set; perform both exercises with minimal rest in between.
Perform three sets (or more depending on your fitness level) of both or until failure.
Muscles: Legs, Quads, Glutes
- Stand with both of your feet close
- Move your right (or left depending on your dominant side) foot backward
- Bend down your knee until it’s at a right angle (90 degrees) of the other one
- Push with the other leg and move it upwards until both of your legs are aligned
- Repeat the same process with your other leg
- Perform 12 reps of each leg (or until failure)
Tip: When you are kneeling, don’t let your knees touch the floor. Move with a balanced position. If you aren’t able to, use support until the resistance builds up.
Muscles: Quads, Glutes.
Performing explosive squats after lunges can be a killer workout for your legs and core. However, a high level of endurance is required to complete them back to back.
- Stand with your feet apart at shoulder width
- Bend down your knees until your thighs are parallel to the ground with your arms in front
- In one jerk motion, jump using your quads and glutes and swing your arms from front to back to propel yourself further.
- Safely return to the ground, and perform another motion for ten reps (or until failure)
Tip: If you can’t find yourself performing jump squats after reverse lunges, try standard bodyweight squats and work your way up.
- Use a low-set table or a bench (about 2 feet tall) and rest your shoulders and arms against it.
- Bring your knees at 90 degrees to the ground
- In one swift motion, thrust your hips upwards while pressing your glutes until your torso is parallel to the ground.
- Hold it in this position for few seconds
- Slowly bring them down, and repeat the same motion for 12 reps (or until failure)
Muscles: Glutes, Hamstrings
- Stand with your feet wider, a bit wider than your shoulders. Toes pointed out.
- Hinge from the hips and softening your knees as you lower your back parallel to the ground.
- Engage all your core muscles as you push your feet into the floor as if you were trying to push the floor away from you and lift yourself.
- Finish the motion by lifting your chest and engaging your lats to stabilize
Tip: If you can perform this motion efficiently, use a dumbbell for increased resistance. You may substitute a dumbbell with two-gallon jugs or a backpack filled with books.
The key to the success of this workout is in its construction, and the key to superset-based training is that it pairs two exercises for the legs done in succession with very little rest.
If you can perform them with ease, try doing all three of the super-set as one combined circuit and count that as your set.
It’s how you make your workout better from home.