Booty Booty Booty

Last week we talked about abs and why they are so important, but today’s focus is going to be: dum dum dum…..the BOOTY! I am always on the hunt for awesome glute and hamstring exercises in my quest for the perfect derriere, and today I’m going to share a killer routine that is guaranteed to get you one step closer to that coveted bubble butt. If your legs DON’T feel like jello after this workout, you’re doing it wrong 😉

  • Sumo Squat with Kettle Bell (video) 3×20
  • Sumo Squat no weight (this superset is done immediately after each weighted set) 3×30
  • Exercise Ball Hip Thrust with Marchers (video) (try marching your feet on top of the ball while holding the hip thrust and keeping your core engaged) 3×20
  • Cable Glute Kickbacks (various ways to do them, video here and here) 3×30
  • Hamstring Curls with Ball (video) 3×30
  • Cable Squat with row (video) 3×20
  • Front carry weighted Sumo Squat (video) (I prefer to do these at the squat rack with the weight in a front carry position) 3×10
  • Front carry weighted Squat (video) (I prefer to do these at the squat rack) 3×12
  • Static Lunges (video) (this superset is done immediately after each weighted set of front carry squats) 3×20 per leg

And because we always need inspiration…..some amazingness all about, that’s right, the booty:

239cf9e3ec5831ecbd3fefd006bab3a9

1a0dbde02597e1948b72950fbeb871ba

3f7e8ef3e1fd48e0683be6bf346c263f

32b816e715612bcdba681a7d66b4fdce

57906c7d54d31f8e93ee7adabb2e5a71

aec4dab5fbbc634614c9fdd43bfafc62

b73a2fb102c55a41613938b8ceac5688

 

 




1 Comment

  • […] on just certain muscle groups instead of the body as a whole, as we have discussed in previous posts, is that we tend to neglect the rest of our bodies, which in turn leads to all sorts of issues. […]

Leave a Reply