FAST AMINOS WELLNESS
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Gym workout

Glutes

Stronger hips and a lifted, shaped look.

Exercises
5
Total sets
16
Time
40–50 min
Equipment
Gym

The workout

Warm up first: 5 minutes of easy cardio, then 1–2 light sets of the first exercise.

  1. Barbell Hip Thrust

    4 sets8–12 repsRest 2 min

    Upper back on a bench, chin tucked. Drive through your heels and squeeze hard at the top for one second.

    Barbell Hip Thrust, start position
    Start
    Barbell Hip Thrust, finish position
    Finish

  2. Bulgarian Split Squat

    3 sets8–10 per legRest 90 sec

    Back foot on a bench. Lean your torso slightly forward to bias the glutes.

    Bulgarian Split Squat, start position
    Start
    Bulgarian Split Squat, finish position
    Finish

  3. Romanian Deadlift

    3 sets8–10 repsRest 2 min

    Hips go back, not down. Keep the weight close to your legs.

    Romanian Deadlift, start position
    Start
    Romanian Deadlift, finish position
    Finish

  4. Cable Kickback

    3 sets12–15 per legRest 60 sec

    Keep your hips square and kick back and slightly out. Don't arch your lower back.

    Cable Kickback, start position
    Start
    Cable Kickback, finish position
    Finish

  5. Hip Abduction Machine or Banded Walk

    3 sets15–20 repsRest 60 sec

    Lean slightly forward on the machine. Control both the open and the close.

    Hip Abduction Machine or Banded Walk, start position
    Start
    Hip Abduction Machine or Banded Walk, finish position
    Finish
The 45/30 rule

Lift for 45. Then 30 minutes of Zone 2.

45min

Resistance training

Builds and preserves lean muscle, so more of the weight you lose comes from fat, not muscle.

30min

Zone 2 cardio (LISS)

Low-intensity steady state at about 60–70% of your max heart rate: a brisk walk or incline treadmill. This is the intensity range where your body's fat burning peaks.

Why the order matters: resistance training draws down muscle glycogen and releases stored fat into your bloodstream. Research shows steady cardio started within about 20 minutes of lifting burns more fat than the same cardio done on its own. And because Zone 2 is low-stress, it burns extra fat and calories without the recovery cost of high-intensity cardio, so your muscles keep the energy they need to recover and grow.

Find your Zone 2: about 60–70% of your max heart rate. At age 40 that's roughly 108–126 bpm for men and 102–120 bpm for women. No watch? Use the talk test: you can speak in full sentences, but you couldn't sing. Calculate your Zone 2 →

Fat loss still comes down to your daily calories and protein, so get your numbers. Research: Goto et al., Medicine & Science in Sports & Exercise, 2007.

Pick the right weight

Choose a weight you can lift for the listed reps with 1–2 good reps left in the tank.

Progress each week

When you hit the top of the rep range on every set, add a little weight next time.

Protect your muscle

Especially while dieting or on a GLP-1: train 2–4 days a week and hit your daily protein target.

Know your protein number?

Training builds the signal; protein supplies the material. Get your daily calories and protein target in about 2 minutes.

Find my numbers →
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