To start, a squat is a basic lower-body exercise. Due to the activation of more than one joint and muscle, this exercise is classified as a compound exercise. When factored into a weight training program, squats give you fast gains in size and strength. When incorporating them into your training routine, there are a number of squat variations to consider based on your individualized goals—front and back squats, overhead squat, jump squat, single-leg squat, goblet squat and sumo squat (just to name a few). A sumo squat, also known as a plie squat is a variation on a standard squat and differs in two main ways—foot positioning and muscle emphasis. Read more
Here is a clip from my most recent Glute Training Circuit! This one is great for people who want serious results but have knee problems and cannot handle all the squats and lunges shown in my previous posts. Feel free to modify your sets and reps to your fitness level, and most importantly… Have fun!
It’s Fitness Friday!! If you’re heading to the gym to get your pump in, try this circuit for a little extra booty work! Do each exercise with reps of 10 or 15, and then circle back around to see how many sets you can do. Shoot for 5 sets and get silly with it!! Fitness doesn’t have to be work! 😉
There must be something in the air because lately, everywhere I go I’m hearing women discussing the topic of shaping up their derrieres! Some have approached me to inquire about what they should be doing, why they just can’t get that thing lifted, what are my favorite glute exercises, etc. Frankly, I can’t think of a better topic to discuss! The idea of a firm, lifted, tight butt seems to be the object of every woman’s desires and I’m no exception! To answer these questions, I think we need to take a trip back in time to high school anatomy class and get back to basics. Read more
Now here’s some booty work that will definitely have you walking funny the next day! Enjoy! 🙂
10 Jump Squats
20 Jump Lunges (10 per leg)
30 Side Lunges (15 per leg)
50 Fire Hydrants (25 per leg)
60 Single Leg Bridges (30 per leg)
70 Inner Thigh Leg Lifts (35 per leg)
80 Outer Thigh Leg Lifts (40 per leg)
90 Donkey Kicks (45 per leg)
100 Donkey Leg Raises (50 per leg)
*Note: if you find your hips shifting to one side or the other in your single leg bridges, do them with both legs down until you strengthen those muscles. You’ll get a better workout when you don’t compromise your form for difficulty.