Why This Glute and Arm Workout Works
Let’s be real—if you’ve already put in the work, the goal now is maintenance and refinement, not starting from scratch every month.
This full-body glute and arm workout hits exactly where it needs to. Whether you’re trying to stay lean, get tighter, or just feel strong in your body, this routine delivers without draining your energy or overwhelming your schedule.
I created it with busy women in mind—women who want to stay consistent, look great, and keep their glutes sitting and arms snatched.
What You’ll Need for Optimal Use:
Dumbbells
A barbell (optional)
Resistance bands
A bench, box, or step
A mat or soft surface for stretching
You can take this routine to the gym or modify it for home using resistance bands and bodyweight. I built it so you can adapt, not skip.
Why This Glute and Arm Workout Works:
✅ Focuses on full-body strength with glute and arm sculpting as the priority
✅ Keeps your 🍑 tight, your arms toned, and your posture on point
✅ Builds strength endurance with hypertrophy (aka shaping, not bulking)
✅ Ideal for maintaining results without overtraining or burnout
If you want your workouts to match your lifestyle—smart, effective, and intentional—this is it.
🔥 The Routine:
Full-body movement + Glute & Arm Strength
| # | Phase | Exercise | Sets | Reps | Tempo | Rest | Weight |
|---|---|---|---|---|---|---|---|
| 1 | Stabilization (Warm-Up) | Glute Bridge + Band Abduction Hold | 2 | 15s hold + 10 reps | 2-1-2 | 30s | Bodyweight or Light Band |
| 2 | Strength Endurance | Barbell Hip Thrusts | 4 | 10-12 | 2-1-2 | 60s | Heavy |
| 3 | Strength Endurance | Dumbbell Romanian Deadlift + Overhead Press (Superset) | 3 | 7-10 | 3-1-2 | 60s | Moderate |
| 4 | Strength Endurance | Bulgarian Split Squats (Glute Bias) | 3 | 10/leg | 3-1-1 | 60s | Moderate to Heavy |
| 5 | Hypertrophy | Tricep Dips (Bench or Bars) | 3 | 12-15 | 2-0-2 | 30s | Bodyweight or Light Plate in Lap |
| 6 | Hypertrophy | Lateral Raises (DBs) | 3 | 15 | 2-1-2 | 30s | Light |
| 7 | Hypertrophy | Banded Kickbacks or Donkey Kicks | 3 | 15/leg | 2-1-2 | 30s | Light Band or Bodyweight |
| 8 | Core (Stabilization) | Standing Oblique Twists (Core) | 2 | 26 | 1-0-1 | 20s | Bodyweight |
Let’s Be Honest…
Not every workout needs to leave you drenched and sore to be effective. This routine is about intention, not exhaustion.
By pairing upper and lower body movements—like lunges with presses or hip thrusts with arm supersets—you:
Maximize time
Burn more energy without extra cardio
Build strength and curves where it matters most
Glutes First, Always
You already know I don’t skip glutes. They anchor your posture, power your movements, and honestly? They help you look like you’re putting in more hours than you are.
Strong glutes also:
Reduce lower back pain
Improve pelvic alignment
Help prevent knee injuries
Make your clothes fit better. Period.
We hit them first in this workout because they deserve your best energy—not the leftovers.
Arms That Frame the Strength
Arms aren’t just “add-ons.” They complete the look. Toned triceps, defined shoulders, and capped delts enhance your overall shape, make you look more athletic, and—most importantly—remind you of your power every time you reach, lift, or flex. This isn’t about bulking. It’s about shaping.
Coach Tip: Don’t Rush the Reps
Slow your tempo down. Feel every contraction. Don’t chase fatigue—chase precision. This is how you build that firm, feminine look Controlled lifts. Clean form. And consistency.
Final Thought:
Let this be your reminder that your best body is the one you feel strong in. You don’t need to overdo it—you just need to show up consistently.
This glute and arm workout is built to maintain what you’ve earned, and refine what you’re sculpting. Strong is soft. Powerful is feminine. And consistent is what keeps it all together.
What’s Next?
- Try the full workout and save this post to your phone
- Tag me @kiatheceo when you complete it so I can repost your glow-up
- Text JOIN to (754) 816-8473 to get free structured workouts sent weekly (no fluff—just cake work 🍑)
Quick Recap
Target Areas: Glutes, arms, core
Time: 60–75 minutes
Equipment: Dumbbells, barbell, resistance bands
Best For: Women who want to sculpt, tone, and stay consistent without overtraining
