Tag Archive for great butt

8 Weeks to a Killer Booty

Posted on by

piclab

It almost never fails when I meet women in the gym: everyone wants a nice butt and great legs.

I’ve always been a big fan of leg/glute workouts. There was a running joke at the gym for a long time where everyone basically thought all I did was work my butt and legs.

(Obviously that wasn’t true)

I will admit, though, I LOVE working legs and glutes. Because of this, I’ve experimented a LOT. I’ve learned from the best of the best, and I’ve been practicing for 8 years (officially last month!). As a trainer, I get to experiment with my clients, too! They love (and hate) it. Since I can’t reach all of you, I wanted to put something out there that you could use to build the legs and butt you’ve always wanted.

8 Weeks to a Killer Booty & Gorgeous Legs

The exercises (click on the exercise for a video demonstration):

  1. Deadlifts
  2. Back Squats
  3. Hip Thrusts
  4. Bulgarian Squats

Here’s what to do:

You can do this program for as long as you want, but I’d suggest taking a de-load week every 8-10 weeks (depending on you and what you/your body needs). You’ll work your legs 3 times per week and I would suggest doing upper body 2 times per week. For example, you could perform legs on M/W/F and do upper body on Tuesdays and Saturdays. Choose weights that allow you to perform the recommended reps. If you can get through the set easily, you need to up the weights. If you can’t get to the minimum number of reps, you’ll need to go lighter.

The goal is to increase your weights every week. For example, if on Day 1 of Week 1 you get your deadlifts up to 135lbs, on Day 1 of Week 2 you’ll try to get 140lbs. Do this for each exercise/day.

Day 1:

Deadlifts: Perform 5 sets of 4-6 reps

Back Squats: Perform 3 sets of 10-12 reps

Bulgarian Squats: Perform 3 sets of 12-15 reps

Day 2:

Hip Thrusts: Perform 5 sets of 4-6 reps

Deadlifts: Perform 3 sets of 10-12 reps

Back Squats: Perform 3 sets of 12-15 reps

Day 3:

Back Squats: Perform 5 sets of 4-6 reps

Bulgarian Squats: Perform 3 sets of 10-12 reps

Hip Thrusts: Perform 3 sets of 15-20 reps

You can also add in any of the following at the end of a workout. I recommend picking 2 exercises and doing 2 sets of each for 20-30 reps as a “burn-out”:

–Banded Lateral Walks

–Banded Hip Abduction

-Banded Duck Walks

–45 Hyperextensions (can be done with or without weight)

–Swiss Ball Hip Adduction

–Kneeling Hip Thrusts

 

As always, check with a doctor before beginning any new exercise program. If you have questions, feel free to leave a comment below!

 

Posted in Legs, Workout tagged with , , , , , , ,

Stressful, Crazy Week!

Posted on by

Happy Friday peeps!

This week flew by! I’ll be honest, I was pretty exhausted and grumpy this week. I think it’s a mixture of overtraining, lack of sleep, and some work stress. It’s all good though, overall things aren’t too shabby. Sometimes, I just need to step back a little bit and that’s exactly what I did this week!

Thursday morning I was especially tired. I didn’t sleep well the night before and even my morning coffee didn’t do it for me! I got some work done and then headed home around 12:30pm to eat lunch and just collect myself a bit. This is my “I’m tired and I don’t want to work out face”.

dontwanaworkoutI headed to the gym at around 1:45 to do a leg workout. I did something a little different than usual, and it was fun to change it up.

4 Sets of the following:

-Sumo Deadlift + DB Curtsy Lunge

-Leg Extensions + Supinated Hamstring Curls

-Banded Hip Thrusts

-45* Hypers w/ 25lb Plate

When I finished my workout, I finally tried the new protein powder I told you guys about. The verdict? IT’S AMAZING. If a protein powder is good just mixed with water, IT’S GOOD. Most protein powders that I like and are even good for baking, etc. don’t taste so great on their own. I am completely sold on this stuff. MINIMAL ingredients, sweetened with stevia, and tastes good. Two thumbs up in my book! You can find their products here. (This is not a sponsored post, I just really love the product!)

slapAfterwards, I had a few meetings and also needed to rehearse for a competition I’m demoing on Saturday. The competition is to find Santa Monica’s Best Trainer and two of our personal trainers (Courage & Torri) have been nominated. I just get to be one of the workout dummies for them to train.

10428061_10152329134527540_1196942313145258660_nHere are some of the exercises I’m doing with Torri:

exercisesLOL Don’t worry…I’m not doing this topless. We just have a funny little intro planned and that’s my way of reminding me what to do. 🙂

After rehearsing, and getting a bunch of work done, I headed to a boxing class! Quite the fitness day for me! I better sleep well tonight! I went with my friend Tedi, who’s one of my favorite people to laugh with. We have fun.

metedibox2 metedibox

That’s all I’ve got folks! This weekend is looking to be quite an adventure! I’m sure I’ll be exhausted, but HEY, I’ll sleep when I die. 😀

Question of the Day:

1. What’s your favorite brand of protein powder?

2. What are some things you do to combat stressful & tiresome days/weeks?

 

Posted in random, Workout tagged with , , , , , , , , , , , , , , , , , , ,