STEP-BY-STEP GUIDE TO BUILD THAT BOOTY & TONED THIGHS YOU HAVE ALWAYS DREAMED OF & 30 MINUTE BUTT BLASTER WORKOUT!
This 30 minute butt and thigh workout is sure to give you the inspiration and drive to keep working hard to tone your lower body and start to reshape.
The first thing you will need to know when it comes to training your lower body, is to make sure that each muscle group you are trying to work is “switching on” properly, and each muscle group is responsive so it can be trained as effectively as possible.
This is where a lot of people fall down when trying to work their thighs and glutes.
Step 1- Muscle Activation & Dynamic Warm-Up
Getting the right muscles firing is important when preparing your body to life heavy weights. Your preparation will have either a positive or negative effect on your training depending on how it’s done.
The easiest and most efficient way to warm up for squats, is to do squats. You can’t replicate it with anything else.
The only other thing you should add in would be to do some foam rolling for myofascial release so your muscles will work better and the movement pattern will be a lot smoother, creating a more productive output from muscles and joints.
Foam roll quads, hamstrings, calves and ITB to best activate your legs for the upcoming workout.
Step 2- Building Your Working Weight
Depending on what type of program you are doing, your reps and sets will vary.
Let’s say you’re doing 5 sets of 10 reps for barbell back squats.
The best way to warm up would be to start off with a weight you know you can perform 10-15 reps quite easily at.
Your next set will be to add a little bit extra weight and perform another 10-12 reps as a second warm-up.
After that, now you can either do an extra warm-up set, or you can begin on your working sets of 5 x 10. Stick with the same weight the whole way through it and avoid dropping the weight.
Step 3- Push Hard!
It is important to keep pushing hard through the sets you are doing and give yourself adequate rest in between sets so you don’t have a dip in performance.
Keep up your water intake too.
After your session, you can finish off with some more foam rolling to work out any lactic acid build up and also to help the muscles ‘smooth out’ so you’re not too stiff in the morning.
Some static stretching can also help (but make sure not to do any static stretching pre-workout).
30 MINUTE BUTT BLASTER WORKOUT
A1. BB BACK SQUATS – 3 sets of 15
A2. bb HIP THRUSts – 3 sets of 15
B1. WALKING LUNGES w db – 3 sets of 20
B2. side STEP UPS – 3 sets of 20
C1. SIDE LUNGES – 3 sets of 10 EACH LEG
C2. SINGLE LEG HIP EXTENSIONS ON FLOOR – 3 sets of 10 EACH LEG
D1. band hip thrusts - 3 sets of 40
Note: Rest between A1 & A2 is 15 seconds. Rest between sets is 60 seconds.
Same applies for B, C and D.
This workout is great to do 1-2 times per week, then can continue for around a month before your body gets used to it and you will need to make it harder and progress the exercises, weights, sets and reps. Combine this with a good solid upper body workout, or even on your rest days!
You can always make this workout harder by adding weights for each exercise, or even adding in an extra round to each block.
*Have rest days.
*Drink lots of clean filtered water
*Stretch, do yoga, meditate etc.
*Think positive thoughts
*Surround yourself with positive friends and relationships
*Eat well and enjoy life!
Have fun with this and smash it hard! Post us a photo or tag us on Facebook of you doing your workout!