First of all, I’m gonna tell you guys that this picture above is an oldie from Summer 2015! An oldie that I’m hanging on tight to because I CAN’T EVEN FIT INTO THOSE PANTS ANY MORE! Can I blame it on the tight waistband?
Currently, I’m feeling the post birthday bloat. My belly is full of burgers, fries, fried chicken, pizza, going out for breakfast TWICE which meant lots of bacon, and home fries. Then there was some ice cream and a box of chocolates too!
Oh did I mention fries?
As you guys probably know, eating those foods all the time, aren’t normal for me, but it was my birthday, and when you put a birthday with a long weekend, you get a little mini stay-cation that I will definitely take full advantage of!
Anyway, you guys aren’t here to listen to me talk about how bloated I am, instead of taking fat, let’s talk fit because that’s what we’re all about here!
As a part of the Sunday BumDay Challenge, I have promised you, two glute workouts a week until the challenge ends, and boy-oh-boy do I have an awesome glute/leg workout for you!
This was my first workout after my ( 4 day long ) birthday bash and to be honest, I wanted to skip it altogether and focus on stretching and opening my hips ( they are so sore from this weekend!! ) but NOPE I’m sticking to my Sunday BumDay Challenge plan and working up a glute storm!
I did this workout in the gym, so for you girls who love to sweat at home, I’ll add in some variations for you. But…..
BEWARE this workout was crazy intense for my legs.
But then again, my body was no were near prepared for this workout.
Unless fries counts as muscle fuel?
No, ok then.
Complete the following reps and sets for each exercise/group(s) below.
Work Hard & Put that Mind to Muscle!
WARM UP SET: a real good, nice & full range of motion for the…..
LEG PRESS x25 reps using a LIGHTER weight ( I used 90lbs )
Then get up, stack on some more weight and grab a kettlebell to begin the first….
SUPERSET x3 sets – resting 30 – 45 seconds after each superset is complete.
LEG PRESS x10 reps ( this time using a heavier weight, but still not your heaviest – I used 180lbs )
SINGLE STIFF LEG DEADLIFT x15 reps using a tempo of 4 seconds both ways!! I wasn’t lying when I said this isn’t easy!! ( hold the kettlebell with both hands ) ( I used 14kg )
Remember to use a FULL RANGE OF MOTION for the leg press. No half ass shit! 😉
If you’re at home you could swap the LEG PRESS for….
the barbell PLIE SQUAT ( can also use dumbbells for this )
a double kettlebell FRONT SQUAT ( can also use dumbbells )
the SINGLE STIFF LEG DEADLIFT ( click HERE to see an easier variation )
Now that the legs are burning, it’s time to continue that burn!
TRISET x3 sets – resting 20 – 30 seconds after each superset is complete.
SMITH MACHINE SUMO SQUATS – bringing the butt ALL THE WAY DOWN x10 reps with a heavier weight – but not your heaviest – I used 80lbs )
REVERSE HYPEREXTENSIONS x15 – 20 reps ( I used a bench – you can also see the stability ball variation below )
SINGLE LEG CALF RAISE x20 reps ( per side ) using BODYWEIGHT
If you’re at home, you can swap the smith machine sumo squats for……
front dumbbell SUMO SQUAT ( can also use a kettlebell )
stability ball REVERSE HYPEREXTENSION
stability ball CALF RAISE ( shown using a stability ball, you can also place your hands against the wall )
FINAL BLOWOUT BURNNNNNNNNNNN
x5 sets with NO REST!
bent over GLUTE EXTENSION MACHINE x15 reps ( per side )
Yes! The final blowout was a total booty burn! 🙂
If you’re at home, you can swap the glute extension machine and bust out a whole lot of….
resistance band STANDING GLUTE EXTENSIONS
OR if you don’t have a band, you can always do some of these plank knee tucks + kickback + toe touches. They were fun! 🙂
As you can see, this glute workout is also focused on working the entire legs. I did this today because it’s been over 5 days since I last worked legs. ( Other than my quickie 7 minute booty burn on Sunday, but that doesn’t count! 😉 )
Which is why the squats are down low to really dig deep into the glutes, and the weight isn’t as heavy because I only had 25 minutes to do this workout, and I wanted to obtain the largest amount of muscles worked in that time.
Better bang for you buck this way.
Your welcome. 🙂
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