You know those workouts that seem to accomplish every goal – they get you sweaty, you burn tons of calories, and you can feel how hard your muscles are working?
And not only that, they are NOT boring?
That summed up my latest butt workout. I thought I would share it with you.
Butt Workouts You Must Do
When to comes to sculpting your butt, there are two kinds of workouts that you must deploy if you’re going after a lean, defined physique.
Each workout should be done once a week, preferably with at least two days between them. So, for instance, you could do one on Monday, and the other on Thursday.
The first type of workout requires conventional, heavy leg training: squats, Romanian deadlifts, leg press, heavy lunges, and more.
By “heavy,” I mean weights that are truly challenging but that you can still handle with good form for between 8 to 10 repetitions.
And sometimes, once you get strong enough and your body is used to heavy training, the weight should be heavy enough so that you can only do 4 to 6 reps.
That heavy workout is generally my go-to choice for Mondays, as I am fresh after taking a rest day from training. I’m able to hit that workout harder and get the most out of it.
The second form of workout is the opposite, but it’s just as challenging.
Sweaty, Fat-Blasting Workouts
This is my later-in-the-week choice. It’s great for blasting fat but also it’s a tremendous stress buster, too (perfect for the end of the workweek!).
For this style of workout, the focus is on higher repetitions, lighter – but still challenging – weights, and plyometrics, which is a kind of training that involves explosive movements such as jumping, and a “de-loading” time from the landing of the jump. That de-load is hugely beneficial, as it causes your muscles to fire in different ways, attacking different muscle fibers.
The muscles of the hamstrings and glutes really love that kind of training.
And, as you might guess, the workout I did the other day was this style of workout.
What I ended up doing was changing up slightly one of my all-time Hall of Fame butt workouts – nicknamed Booty Call! – and I think I made it even better.
Systematically Attacking the Glutes
One of the things I really like to do with my higher-rep workouts is to sequence the exercises in such a way that the biggest muscles are pre-fatigued in a systematic fashion, which means the the final exercise is really able to target the muscle I’m trying to work.
I play around with this sequencing in almost every one of my own personal workouts. It keeps things fun and interesting.
This was the finisher I decided to use the other day, and I have to say: it was pretty awesome.
I want to thank Renee Butler for agreeing to be my model on this one, as she had just finished her own workout before I nabbed her in the gym. The video quality isn’t great but you’ll be able to see how to do each of the exercises in the finisher.
Booty Call Final Circuit:
15 step-ups on the right foot,
20 X-band tube walks on the right side,
15 one-leg glute bridges on the right side
That routine will attack your right glute from almost every angle.
And then you’d repeat it on the left side.
I did that circuit three times through, nonstop, on each leg. By the end of the first time through, I knew it was blog-worthy!
Especially after the first three circuits I’d done before, which you can download below.
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