GREAT GLUTES!!
Greatest Butt Ever
Duration: 60 minutes
Difficulty level: Advanced
Muscles involved: Hamstrings · Quads · Glutes
Focus: Build muscle · Build strength
Overview
Let's be honest: You want to sculpt a tight tush. It looks great in jeans, jeggings, jumpsuits, and, well, you get the idea. But all those machines at the gym or hours on the elliptical won't do the trick. You need resistance training and a few special exercises to work your muscles and curves to bring out the booty that's fit for your body.
How to do this workout?
Perform the following workout 1-2 times per week. Make sure that you never perform these exercises on back-to-back days.
Complete the exercises as straight sets by performing all sets of a given exercise before moving on to the next. Make sure you rest as needed in between before moving on to the next.
Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed
Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.
Superset : Two moves done consecutively (like a circuit) with no rests in between.
Weekly routine
DAY 1 workout DAY 2 rest DAY 3 rest DAY 4 workout DAY 5 rest DAY 6 rest DAY 7 rest
STRENGTH SETS REPS/TIME REST (S)
1 Hip raise
3-4 6-20 60
2 Core control rear lunge
4 12-15@ 60
3 Lunge with arm reach
1 6-10@ 60
4 Step-up
3 10-12 60
5 Prisoner squat
2-4 10 60
6 Hip extension and cross
1 8-12@ 60
7 Alternating jump lunge
1 8-12@ 60
8 Back squat with body bar
2 5 60
9 Standing cable hip a*****ion
1 15-20@ 60
10 Box step squat
1 10 60
11 Bridge with leg extension
8 8 60
12 Single-leg lowering drill
1 8-12@ 0
13 Balancing squat
2-3 20-40 s @ 0
14 Squat
2-3 8-12 0
** - as many as possible; @ - each side
Duration: 60 minutes
Difficulty level: Advanced
Muscles involved: Hamstrings · Quads · Glutes
Focus: Build muscle · Build strength
Overview
Let's be honest: You want to sculpt a tight tush. It looks great in jeans, jeggings, jumpsuits, and, well, you get the idea. But all those machines at the gym or hours on the elliptical won't do the trick. You need resistance training and a few special exercises to work your muscles and curves to bring out the booty that's fit for your body.
How to do this workout?
Perform the following workout 1-2 times per week. Make sure that you never perform these exercises on back-to-back days.
Complete the exercises as straight sets by performing all sets of a given exercise before moving on to the next. Make sure you rest as needed in between before moving on to the next.
Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed
Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.
Superset : Two moves done consecutively (like a circuit) with no rests in between.
Weekly routine
DAY 1 workout DAY 2 rest DAY 3 rest DAY 4 workout DAY 5 rest DAY 6 rest DAY 7 rest
STRENGTH SETS REPS/TIME REST (S)
1 Hip raise
3-4 6-20 60
2 Core control rear lunge
4 12-15@ 60
3 Lunge with arm reach
1 6-10@ 60
4 Step-up
3 10-12 60
5 Prisoner squat
2-4 10 60
6 Hip extension and cross
1 8-12@ 60
7 Alternating jump lunge
1 8-12@ 60
8 Back squat with body bar
2 5 60
9 Standing cable hip a*****ion
1 15-20@ 60
10 Box step squat
1 10 60
11 Bridge with leg extension
8 8 60
12 Single-leg lowering drill
1 8-12@ 0
13 Balancing squat
2-3 20-40 s @ 0
14 Squat
2-3 8-12 0
** - as many as possible; @ - each side
7 年 前