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| Mal and her hubby take bum workouts very seriously. You can tell by the sweat. Haha. |
One of the things I like to workout most when I’m at the gym is my butt. I’ve always been impressed when I see girls or guys with nice glutes. Those things don’t get like that on their own. (I probably sound like a perv/creeper right now, but I promise I’m not). It takes a lot of work to build and maintain a nice booty. Sorry people but running on the treadmill every day is not going to build you a nice butt. In fact, it’s probably going to get kind of loose and flat if that’s all you’re doing. Here is one of my favorite glute workouts that will ensure you don’t get stuck with that flabby bum. ☺
Buns of Steel
Warm Up:
5 min on stair master (I go at an 8 to warm up usually)
5 min easy jog on the treadmill (about 6.0 speed)
Work Out:
(Try and go a little heavier with each set)
3 sets of 15 goblet squats
3 sets of 12 deadlifts
3 sets of 12 wide stance squats with dumbbell
3 sets of 20 barbell lunges
3 sets of 15 kettlebell blast off swings
3 sets of 15 stability ball hamstring curls
2 supersets of 1 min wall sit and 50 box switches
If you are completely confused with some of the lingo here are some definitions and explanations:
-When I say “sets” I am implying straight sets. That means you stick with that movement until you are finished with it. For example, you do 15 squats, rest a couple minutes, another 15 squats, rest, finish with 15 squats and move on to the next exercise.
-A super set is going back and forth between two movements.
-Goblet squat: Using both hands like a bowl (fingers up), grab an end of the dumbbell and hold it right in front of your chest. Keep the dumbbell at your chest as you squat below parallel and come back up. Make sure your chest is up and back is flat. If you don’t, you’re in for an injury.
-Deadlift: Come up to the bar with your feet hip width apart. As you bend your knees to pick up the bar, keep your head up and make sure your back is super flat (think about sticking your butt out). I like to keep one palm forward and one palm back. Grab the bar and pull it upwards so you are standing straight up. Keep the bar as close to your shins as possible and don’t forget about keeping your back super flat. Instead of thinking of your back doing all the work, think of pushing your feet into the ground and using your butt to straighten your body out. As you come back down, keep the bar to your shins and keep your back FLAT (I can’t say it enough)!
-Wide stance squats with dumbbell: This is a great one for your inner thighs as well as your butt. Your toes should be turned out and your legs should be wider than they are in a normal squat. Grab a dumbbell by the end (fingers down this time) and simply bend your knees and tap the dumbbell to the ground and come back up.
-Barbell lunges: Take a barbell and rest it on the meaty part your traps. Make sure you don’t put the bar on your neck. That can cause back/neck problems. Take a big step forward with one foot, tapping your back knee to the ground. Repeat on the other leg.
-Kettlebell blast off swings: Rest the kettlebell down between your legs, then swing it up to eye level, and control it on the way back down. Once again, make sure you are keeping your back nice and flat.
-Stability ball hamstring curls: Lay flat on your back with your feet up on a stability ball. Lift your hips and pull your heels in to your butt rolling the ball closer to you. Keep your hips up as you roll the ball back up and repeat.
-Wall sit: Find a wall, put your back flat against it, and bend your knees so your thighs are parallel to the floor.
-Box switches: Find a platform about 12-18 inches off the ground. Stand on the platform and tap one foot down to the ground and back up. Repeat with the other foot.
Your bums will love you for this workout, I promise.
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