NO Equipment needed, so NO EXCUSES!
There are PLENTY of good reasons (year round) to get your BOOTY into the gym. But as BEACH + BIKINI season creeps closer, it’s likely you’re stressing over just one…that’s right, the clothes + cover-ups are about to COME OFF!!
The KEY to toning + lifting your BACK SIDE is finding exercises that isolate + TARGET the gluteal complex in the right way!
Exercises that extend the hip (move your leg backward) will better target your glutes. Glute extensions on the Butt Blaster or cable kickbacks (don’t worry if you don’t know what those are…) will minimize the use of other nearby muscles, allowing you to ISOLATE THE GLUTES.
Lunges, squats and step-ups are some of the best COMPOUND MOVES for glutes (= works that area a LOT + burns a LOT of calories + body fat in the process). The key during all of these highly targeted exercises is to make sure you’re moving through a full range of motion. You should feel a good STRETCH in your backside for example when you go down on your SQUATS – that’s the proof that you’re activating lots of muscle fibers back there!
OH + DON’T FORGET TO EAT…
YES, you DO technically have to cut calories to lose weight, but you still need to stoke your body with ENOUGH CARBS to FUEL YOUR TRAINING, + plenty of PROTEIN to help you build your muscles. (Muscles will not make you look “manly” girls, they are what PERK that BOOTY UP!!!)
For long-lasting energy, eat a good mixture of protein, carbs + healthy fats to serve your goals. Stock up on lean proteins such as chicken, turkey, fish + use protein powders for quick + convenient meal replacements / snacks. Stay away from refined sugars as much as possible. Instead, opt for for slower digesting carbs (such as oats, brown rice or quinoa) + more fibrous green veggies. Make sure to get your healthy fats from sources like nut butters, almonds, olive oil, + coconut oil.
OH-KAY LET’S WORKOUT NOW…
Here’s how this works:
Get out your stopwatch (most of us have a stopwatch on our phones…)
Each of these exercises is performed for 30 SECONDS with 15 SECONDS of REST.
1 round takes 6 minutes.
Cycle through this routine 2-4 times, keeping the rest periods STRICT so your body stays in MAX FAT BURNING MODE!!
READY…GO!
[Now REPEAT this cycle 2-4 times.]