Okay…so last week we got chatting about some of the major reasons that women fall short on creating the beautiful booty of their dreams.
A great behind is something that many women aspire to acheive and or maintain.
I will not lie to you. I mean…you can lie to yourself about it but I will give you the real deal!! You have to invest the time to shape and tone your glutes just like you would any other body part. If you don’t use it then you will eventually lose it!!
This week I want to get right into it and provide you with a great glute blasting workout that will help you on your way.
This workout can be done once or twice per week depending on your goals. Just be sure that if you want to train them twice per week that you keep about 2 days between these workouts to allow for recovery. You can simply train other bodyparts on the off days.
Beautiful Booty Workout
Warmup- 8-10 minutes either on step mill or powerwalking on an incline. If you are on the treadmill then focus on strong powerful strides that squeeze the glutes. If you do the stepmill then be sure to push your weight through each step so that you fully engage the glutes.
Dumbbell Squat 3x 12 reps superset with
Flutter Kicks 3x 25 reps
One Leg Plyo Squats 3x 15 reps each side
Dumbbell Lunge 3x 12-15 reps each side superset with
Butt Lift Bridge 3x 20 reps squeeze and hold 3 seconds for reach rep.
Single Leg Dumbbell Deadlift 3x 12-15
Protect your assets....train those glutes!
A few more things….
Rest between supersets can be 40 -60seconds depending on your fitness level and 30- 40 seconds on normal sets. You may need to rest longer if you are a beginner. Please rest no longer than 1 minute between sets. We want to keep up the challenge.
If you are a beginner to exercise then I would perform 1-2 sets of each exercise in this workout after a good warmup. I would also incorporate weight training for other body parts for a total of 3 days per week. This would be done on separate days or you can reduce the number of exercises above and work upper body work in there too . You can progress from there as your fitness level improves.
Some of the exercises have a rep range verses just a fixed number of reps. ie: 12-15 reps. The lower rep range will be good for building more muscle. If you want to create more shape then adding more muscle to your glutes will help accomplish this. Use a heavier weight at the listed lower rep range to challenge yourself. There is a variety of rep ranges to challenge the body in different ways.
What is a superset?
A superset is when you perform one set of one exercise and immediately follow it up with another set of another exercise without rest. You then rest and repeat the exercise again until you have performed the required amount of sets.
Below are some links from You Tube and Bodybuilding.com that will show you proper form for the above exercises. Just remember to keep your mind present in your training and feel those glutes working at all times.
Proper Exercise Form
http://www.youtube.com/watch?v=YqYi90vp8m4 Dumbbell Squat
http://www.bodybuilding.com/exercises/detail/view/name/flutter-kicks
http://www.youtube.com/watch?v=bhw5VjJkwL4&feature=relmfu One Leg Plyo Squat
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
http://www.bodybuilding.com/exercises/detail/view/name/butt-lift-bridge
http://www.youtube.com/watch?v=7eACTTzeh-E Single Leg Dumbbell Deadlift
Get going on this workout missy. Combining this with your nutrition, training, supplmentation and a go getter attitude will get you well on your way to your own beautiful booty.
Check in with me again on Friday. I will be sharing one of my favorite, yummy salmon recipes.
Yours in health,
Tammy Strome
