A cheeky bottom is about as desirable as a gooey piece of chocolate cake! With just the right training plan and your commitment to the exercises, a flat, lifeless bottom can be as round as a shinny apple.
Mommies, in all seriousness, by properly training your “glutes”, or formally recognized as the Gluteus Maximus, Gluteus Medius and Minimus, which comprise the mighty, trilateral muscle-group found in your bottom, you can create a tight and toned tush. Yes, we all have our genetically inherited curves, or lack there of, but with some effective resistance moves and focus, you are sure to fill-out that teeny backside.
This workout is a scorcher… Get ready to burn that booty! Your cheeky butt program should be performed at least 3-days per week, on non-consequitive days to blast your glutes as you burn fat.
Mandatory Warm-up:
7-10 minutes walking on the treadmill on a 15-level graded incline, climbing at a speed of 2.6-3.0 mph.
Circuit 1: Complete 3 times in this order
Weighted Static Lunges on Smith Squat
Duration: 15 repetitions per leg
Training Tip: Keep the workload tight with a small range of motion. Drop back knee to the floor, push through your front heal and lift only half way up, drop and repeat.
Glute Press:
Duration: 30 repetitions, with two feet on the machine.
Training Tip: As you push the machine up and outward, squeeze your glutes tight, pause for a few seconds, lower and repeat
Walking Lunges:
Duration: 30 sets or 15 per leg.
Training Tip: As you drop your back knee to the floor, maintain force though the front heal. Push off that heal as you step forward with the back leg. Both legs should form a 90-degree angle as you sink to the floor.
Circuit 2: Complete 3 times in this order
Lying Hamstring Curl
Duration: 20, 15, 12, adding weight on each set as repetitions decrease.
Training Tip: Keep your hips pressed down on the machine as you lift and curl your legs up and back. As you lower you legs, elongate and lengthen you hamstrings before you curl you legs up again.
One-Legged Weighted Deadlifts with Dumbbells
Duration: 15 per leg
Training Tip: As you balance on one leg and bend the other behind, tip from your hip and slightly bend your grounded leg, pause, push your grounded heal into the floor and exhale and lift.
Split Squat Plyometric Jumps
Duration: 20 repititions or 10 per leg.
Training Tip: Make sure you jump long and strong, so you maintain at least a 90-degree flexion in both knees. Exhale and you push off the floor and use your core for balance.
Circuit 3: Repeat 2 times in this order
Weighted Step-Ups with a Knee Lift
Duration: 30 each leg
Training Tip: Push your hips forward and up as you stand and press your heel into the riser.
Back Extensions:
Duration: 30 repetitions
Training Tip: As you exhale and lift your upper trunk to the ceiling, squeeze and tighten your glutes so they burn. Lower, relax your upper body and repeat with momentum.
Cardio Finale:
Step Mill, 30-minute session, skipping every other step on level 6-8.
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