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Booty Booty Booty Booty Rockin' Everywhere

June 24, 2013 2 min read

The Black-Eyed Peas did it with “My Humps”. Beyonce made her tribute with “Bootylicious”. Freakin’ Queen rocked about the backside in “Fat Bottomed Girls” and even country music took its turn when Trace Adkins brought out that absurd song “Honky Tonk Badonkadonk”. It’s pretty clear we are a society who loves a perfectly sculpted posterior and this eye-turning body part is one that people rant and rave about over any other.

Even my anaconda don’t want none unless you got buns, hun.

Someone once told me, “A high ass is a sign of an athlete”. This, of course, is referring to a toosh that sits high on a person’s backside and doesn’t sag like a dirty diaper. And the quote certainly makes sense. Stop reading this blog for a second and Google images for “athletic butts”. DISCLAIMER: I’m not responsible for what pops up on your Google search if your filters are not turned on, thank you. Anyway, you see these butts are round, muscular and undeniably delicious. Simply stated, in order to get the butt of an athlete-- you need to TRAIN like an athlete.

I meet with some men and women interested in getting into shape who blame genetics for their saggy hindquarters. Sure, as you age, your body changes, but as soon as I ask them when the last time they did jump squats, weighted walking lunges, hill sprints, stairs, etc., they peer at me with a stupid stare and reply with something like “well I walk with my neighbor every morning” or “but I jog a couple miles a day”. Sweet. Keep doing just that and continue to watch nothing but your cellulite count grow. Nonetheless, my point stands that you must combine strength training of your lower body with explosive training in order to get the best possible ravishing round rump.

So now, get up and go to a mirror. Stand sideways and look at your rump. Keep looking. Now, turn fully around and check out both cheeks. Continue to stare. Not happy? Do these exercises:


Jump squats

Split lunge jumps

Y Jumps

Weighted overhead lunge walks

Box jumps (add a burpee if you can)

Weighted burpee jumps

Sandbag burpee hops

Front squats (GET LOW!)

Back squats (GET LOW!)

Heavy ball slams

Wall ball squat and high toss


Hill sprints

Explosive stair runs (skipping a step)

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