I've gotten so many questions about my workout routine. Here it goes, I like to change it up here and there so I don't get bored of the same reps/exercises every time. If you want to build and maintain your booty, you'll want to do at least 3-4 exercises that will hit the glutes each session. This is one of the few booty building routines: Warm Up: I like to start off with 20 min of stair master for my cardio to get my heart rate up and good circulation going. After Cardio: Squats on the Smith or Barbell: 3 sets of 10-15. Smith machine might be easier for beginners so you don't lose your balance! Leg press: Keep your feet close together at the top (targets the glutes more this way) 3 sets of 10-15, or until failure if you dare. Kick Backs: 3 sets of 10-15 using an ankle strap. **You can find them near the equipment area of your gym or purchase your own. They are about $6-8 on Amazon or Ebay. Just search, "Ankle strap for cable machines." Here is the link below: CLICK HERE TO PURCHASE ABS: I always finish off with an ab workout. (My friends say this one is always a killer) One set includes: 1. 20 seated plate twists (I use 10lbs.) 2. 10 Kick ups, keep your palms facing down, beneath your bum. Keep your legs vertical & hips high,then squeeze at the top and come down slowly to feel the core tightening. 3. Flutter Kicks for 10 seconds 4. Crisscross for 10 seconds Repeat 3 times!
This song is one of my favorites! It keeps you pumped throughout the sets.
I'll try to get a video up as soon as I can! In the mean time, here is my workout list.
