Before I get into anything, I have to ask……how does your butt feel after 250 glute squeezes?
I was really feeling it in the lower part of my butt yesterday, but only a little – which is perfect because today is all about working the glute muscles through a mix of heavier weight, lower reps, lighter weight and a little higher for reps.
It’s a good one! And you’re gonna feel so strong after, I promise!!
The workout took me about 30 minutes. As always, I have limited time when I go to the gym so I have to keep moving and bust as much ass as I possibly can…..because I’m never going to get the butt I want by sitting on it, right? ( If I only had a dime for every time I’ve heard that one! ) Love it though, cause it’s so TRUE!
I did this workout at the gym, and if you can, you should too. Because of the weight stacked I used, I’m not giving at home alternatives today because this type of workout can only be done at home if you have the equipment along with the heavier weights to do the exercises.
You could modify the weights used, but then the whole workout should be changed, because even if you take a look at the first exercise, who’s going to do 8 reps using the leg press with light weight?
Nobody that wants results.
So get ready for the gym and go get those muscles on FIRE!!
LEG PRESS – a guideline where I’m sharing the weight I used as an example of how I increased the weight after each set. Then for the final set, which is until failure, I used a medium-light weight. Use a weight that is right for you.
1 warm up set of 25 reps with 100lbs.
1 set x15 reps at 135lbs
1 set x12 reps at 170lbs
1 set x10 reps at 205lbs
1 set x10 reps at 235lbs
1 set x8 reps at 265lbs
1 set x8 reps at 300lbs
( resting about 45 seconds after each set )
+ ( drop the weight – I did to 170lbs) and do 1 set until failure.
barbell REVERSE LUNGE ( alternating legs ) x20 reps total
overhead SINGLE LEG REVERSE LUNGE x10 reps – I used a 14kg kettlebell
reverse HYPEREXTENSIONS with a PULSE + PAUSE at the top! x12 reps
Complete the full triset without any rest.
After all 3 exercises are completed, rest up to 60 seconds.
Complete a total of 4 sets.
GLUTE EXTENSION MACHINE – because this is where the muscle burn is!
Using the glute extension machine, work each leg for the following reps, switching legs after each rep group is complete and there’s NO REST until all reps are done!
lushiousTIP: Use a weight that you won’t have to change. I used 45lbs.
Yeah Baby! That’s an awesome 107 reps PER LEG!!! That’s an awesome booty burn right thurrrrrr!
Goes PERFECT with the Sunday BumDay (high rep) Challenge! 🙂
Lately, there’s been a ton of booty burning around here, so I’m thinking it’s about time to get into a different muscle area for a change. 😉 Which means, tomorrow is going to be arm day!
SIGN UP to get the workout by email. 🙂
Get ready for it!