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6 MOVES TO A SEXY BUTT!

August 19, 2014 2 min read

Hi BodyRockers! I put another Butt workout together for you! I hope you like it. It's a fast paced 12 minute workout designed to really target your glutes and hamstrings. Working the posterior chain of the body  including the gluteus maximus, hamstrings, and calves all contribute to a having a strong core and having a strong core is the foundation for a strong, sexy and functionally fit body. Being disciplined and relentless in your glute training is the only way you'll see results so be sure to get 2-3 workouts in a week, depending on your fitness level. If you are new to training your legs, start slow because you will likely be sore the next day. If you have been at it for awhile it's good to mix things up with varied sequences and training methods. I've added some plyometric training in this mix which really helps to build the gluteus muscles and strengthens and conditions the legs. I've also added some inner thigh work to tighten, tone and strengthen the inner thigh area. This is a fun workout that is going to burn a lot of calories and give you an after burn effect as well, which is AWESOME for fat loss!! THE WORKOUT : Set your timers 12 rounds of 30 seconds of work and 10 seconds of rest. I recommend you go through it twice without any rest. Then break and repeat last two rounds. So you will complete 4 sets in total. I counted my reps and I 14-15 reps in the squat jumps so even though it's 30 seconds you are still getting a good number of reps in. EXERCISES: 1. Skipping - great way to train and build those calves! 2. DB Glute Bridges - Hitting the glutes first before we hit it again in the next exercises really helps to condition the muscle. 3. Deadlifts - Slight bend in knees. You really need to feel the stretch in your hamstrings before initiating and squeezing up. 4. DB or Kettlebell swings - Great butt burner!! 5. Deep squat jumps 5 times + Burpee with push up. Shift the weight into heels and explode up. Great butt builder and leg strengthener. 6. DB overhead scissor kicks - Targeting the inner thighs and challenging the core muscles as well. If you find it too difficult rest your hands behind you or lay down with hands under your butt. My 8 WEEK TRANSFORMATION (January 2014 - March 2014) mybutttrans    

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