Aug 09, 2017
It’s summer time and I must say I really have to look at my calendar to believe its actually August right now but that is certainly not gonna stop me from believing that I will have a day on the beach soon. And its certainly not gonna stop me from working on that bikini booty cause who knows, maybe Mr Sun will pay a visit for longer then 5 hours after all.
Summer time also means a bit of a slower pace with work which gives me some more free time to share more trainings and tips. SOOO I decided every other Wednesday I will be posting a full workout focusing on strengthening and growing that beautiful booty of yours with Wednesday Bootybuilding.
I love training the legs and glutes, and finding new combinations and exercises to target every angle of the muscles. For this first Wednesday Bootybuilding I wanted to focus on single leg work to really connect with any disbalances. I am constantly working with my pelvic alignment because of its misbalance and doing single leg work really helps me strengthen my weaker side so when I go into double leg work I have a stronger form.
Check out the full workout here on my YouTube Channel and read the descriptions below for explanation and tips on each exercise. For those who are getting started with glute training, also check out my Bootybuilding 101: Glute Activation video here to start getting even more out of your workouts!
Starting out with some glute activation exercises, find yourself a bench for elevated Donkey Kicks. Support yourself on your elbows for a larger range of motion and better core stability. You’re warming up the muscles, so to wake them up do 3 sets of 20 each leg, and experiment with a flexed or extended foot for the extended leg and keep that pelvis aligned to the bench, no crazy twists please 🙂
I call this one Rainbows, based on the motion of the foot, you are making a rainbow, not a mountain peak. So don’t skip those corners and keep it a round motion to really activate and warm up the glutes and hip rotators. Same as the first, 3 sets of 20 each leg. You can also do these first two exercises alternating so one set of kicks, one set of rainbows and then repeat again twice.
Reversed lunges, you can also do this on flat ground with no elevation but we like to kick it up a notch so find a stepper and start with 3 sets 12 each leg and just body weight to really focus on your form, balance and alignment. Front knee should not be going over the toes in the bend and push into the ground with that heel when coming up.
Same as Exercise 3 but now with some added weight. 12 reps each leg for 3 sets, increasing in weight with each set so first set try starting with 5kg dumbbells, second set 7kg and third set 9kg. This may vary depending on the person but don’t be afraid to challenge yourself!
Single leg cable pull, I love this one because its also a challenger for me. Coordinating your upperbody and lower body with minimal twisting can be a fun challenge. Using the cable machine allows for a good amount of tension to let you go a bit heavy and use it as a counter balance as you bend. Keeping with the pattern 3 sets of 12 each leg.
Probably my favorite one of the workout, Side lunge with rotation. I have my own version of an exercise that is similar to this but then with bands and I love it so I thought why not try it with a little variation. Its just your basic parallel side lunge and then pushing with the heel into the ground you rotate from your hip and knee, and back to parallel and then close. Add the kettleball, I used 10 kgs, and enjoy the burn. This exercise I did with alternating legs as well for a total of 20 (10 each side) and then for 3 sets.
Whether its my own training or a clients training I always like to end with a final burn out of the booty. With the band aboves your knees, and in a plank on the bench, kick backs and side steps till failure aka till you like literally can’t even anymore. Plus its also great for your core!
Ok fit friends, that was this weeks Bootybuilding Workout. Hope your feeling inspired and fired up for your next training now! And you know the drill, feel free to connect or ask any questions…
Love your body, Love the journey