Monday, October 14, 2013

Basic Booty Burn Workout

What are glutes?

The gluteus maximus is the largest of the gluteal muscles and one of the strongest muscles in the human body.

My definition:
It's your ass, honey.

Okay so us girls aren't so motivated to get to the gym on 'back' day, but on 'booty' day its GAME TIME! We are all motivated to have a perfect ass. This blog post is so that I can give you guys the knowledge to accomplish that! So get your motivation up and read on...!


"I don't really want to have a nice ass" -said No One Ever.


We ALL want results, but ARE YOU READY TO WORK FOR IT?

Everyone wants a nice round bootylicious booty. I get this question from my followers and clients quite a bit "if you aren't born with a booty can you make one in the gym?". The answer is HELL YES!!!
Of course you can. That's what the gym is all about! Moulding and manipulating your body into exactly what you want to look at in the mirror. Yes genetics play a role in how difficult it will be for you to achieve certain results and changes but with hard work and CONSISTENCY, you can accomplish ANYTHING.

Using myself as an example let me tell you that genetically I have NO BOOTY. This was and remains to be my "trouble area". My booty is still a work in progress. I am working on building it to exactly what I want. My goal is to put more muscle on my booty which in result will make it look more round, toned, and sit higher up. Dream big people! YOLO!!

Stephalicious Bootylicious Glute Burning Workout


***BEFORE YOU START make sure you get rid of all distractions! Put on your headphones, put your phone away and FOCUS. Focus on keeping your back nice and strong and your form (shoulders back and dropped, back arched, knees semi bent, chin up) correct.
**I have written the weight which I use when doing these exercise on the side. If you are looking for a challenge add weight.


WARM UP (10 minutes):
*Stepper Machine (medium to high resistance)
           or
*Treadmill on high incline (medium speed)

Let's get down to business:
(4 Sets) Squats x 20 reps
Make sure your knees don't go over your toes

(4 Sets) Alternating Lunges x 25 reps (each leg) -- **I use a 10kg weight**
Step forward with left foot- go back to original position - step forward with the right foot. *Remember to push through your heels. Repeat.

(4 Sets) Side Lunges x 20 reps -- **I use a 10kg weight**
Step outwards with the left foot - go back to original position - step out with the right foot. Repeat.

(1 Minute) High Knees x 4
Lift right knee up high and then jump onto other foot lifting opposite knee high. Repeat non stop for 1 minute.

(1 Minute) Plyo/Split Lunge x 4
Lunge forward (making sure your knee doesn't go over your toes) and then jump shifting weight from one leg to the other. Repeat non stop for 1 minute.

(1 Minute) Jump Squats x 4
From your squat position push through your heels jumping upwards and land back in the squat position. Repeat non stop for 1 minute.

This is just the beginning girls. Get this basic booty burner down and I will be posting some new bum burning workouts soon!

I hope you guys love this workout and that I can help you reach your booty goals soon!

Steph Costas