If you want that shapely, lifted, and toned booty like I do, you are going to love this mini series! Here's the first of three workouts. I encourage you to complete this twice per week until you get the next one!

The benefits of working out the muscles in your bum go well beyond appearances. As you strengthen this area you help improve posture, relieve knee/back pain, prevent injury and improve overall athletic performance. It's worth the extra effort!

 To start, print the workout log and watch the exercise video tutorials. This is a circuit-style workout and it's going to be fun! Don't forget to warm-up beforehand and stretch afterward. For more information on the "how's" and why's" of a good warm-up, read my Health Tip #3 on the blog.

I want to ask you a favor too. Would you take a Booty Builder workout selfie and post it on social media so I can hear from you, see who's working on that booty and, of course, so I can say "heyyyy!" @carlymcooley I love sharing what you all are accomplishing and I'm excited to see your progress!

You're set to go!

 

STANDARD SQUAT
4 sets of 15 reps
Complete one set per round with no rest as you transition to the next exercise.

BARBELL GLUTE BRIDGE
4 sets of 15 reps
Complete one set per round with no rest as you transition to the next exercise.

STRAIGHT-LEG DEADLIFT

4 sets of 15 reps
Complete one set per round with no rest as you transition to the next exercise.

MONSTER WALK (banded optional)
4 sets of 10 reps each side (E.S.)
Complete one set per round with no rest as you transition to the next exercise.

Hip Abduction
May also be done with a cable or seated on a selectorized machine.
4 sets of 15 reps E.S.
Complete one set per round with no rest as you transition to the next exercise.

Standing Calf Raises
You can use a hold dumbbells or use a selectorized machine too.
4 sets of 20 reps
2-3 minutes rest then repeat the circuit 2-3 more times.

Click here for PRINTABLE WORKOUT LOG

 

Prepare your muscles for optimal recovery by stretching. Spend 5-10 minutes at the end of each workout stretching the body parts that were used. This can help reduce muscle soreness later, improve flexibility and pave the way for recovery. If you're really sore the day after a workout, go for a walk. Light cardio can help remove muscle 'waste' and alleviate muscle soreness. Another avenue for improving flexibility and helping your body stretch is yoga.

Don't forget to fuel your muscles appropriately too! Within 60 minutes pre- and post-workout, grab a snack with healthy protein (at least 15 g) and carbs (about 15 g) in it, depending on your tolerance, preferences, and lifestyle/schedule. This is only a general recommendation, for specific recommendations tailored to your needs schedule a nutrition consultation with me.