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Wednesday, May 08, 2013

Lift & Tone That Derriere

I didn't realize how hard it was to write about a butt until I decided to write this post...

Alright. In high school and even college, I believed I had decent glutes and while browsing through old swim suit photos last night, I realized that the glutes I thought were nice are actually nothing compared to how my glutes are now. My derriere has lifted, tightened and grown tremendously in the past four years since I started lifting. So.... I'm going to share a couple of my booty routines with you!

The key to muscle growth is the correct amount of rep ranges to produce muscle fatigue, timed appropriately with how much protein you're feeding yourself AND your rest intervals. Crazy, right? Who knew there was so much work to getting a MUSCLE to grow. I'll provide a "beginning" booty workout and an "advanced" booty workout. I assure you, both will fatigue your glutes and help them tone up!

Beginners                            
Exercise
Sets
Reps
Tempo
Rest
Prisoner Squats
3
12
Medium
0s
Walking lunges
3
10 each side
Medium
0s
Step ups w/ reverse lunges
3
12 each side
Medium
0s
Single leg deadlift
3
12 each side
Medium
1-2 minutes


Advanced
*I lift as heavy as I can while still maintaining proper form for these exercises. As the reps get lower, I add more weight. Otherwise known as a "Pyramid Set"

Exercise
Sets
Reps
Tempo
Rest
Back squat
3
12, 10, 8, 6
Slow
0s
BW Tabatta squats
3
12
Fast
60s
Romanian Deadlift
3
12, 10, 8, 6
Slow
0s
Iron Mikes
3
12
Fast
60s
Weighted Glute Bridges
3
12, 10, 8, 6
Slow
0s
Stiff leg deadlift
3
12, 10, 8, 6
Slow
60s


Happy booty growing! 
xoxo

1 comment :

  1. Awesome workout!! Coming from a previous flat booty girl. Yay for lifting!! -kim_bee_lee

    ReplyDelete

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