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The Bootylicious Workout

January 8, 2015 | 0 Comments
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The world really has gone booty crazy, so, ladies, you have been asking for it and we have delivered! MassiveJoes.com presents The Bootylicious Workout inspired by the 2014 IFBB Olympia Bikini Champion Ashley Kaltwasser.

Attaining those perfectly round buns of steel will take some time, but here’s a workout to get you feeling that bum-blasting burn in no time at all. So let’s get started!

Exercise 1: Low Cable Kick Backs – Pre-Exhaustion

Using a pre-exhaust exercise at the start of the workout is one of the single most effective techniques for forcing reluctant muscles to respond to training. The idea behind it is pretty simple, you first use an exercise that works only the target muscle, then on the second exercise, and throughout the rest of the workout, you are pushing the already pre-exhausted target muscle even harder!

Attach the ankle strap to your leg, stand facing the cable machine and at an arms reach away, extend your leg straight back behind you, turning your toes outwards slightly and squeezing your glutes at the top.

Sets 1 – 3: Working sets. Pick a weight that will cause you to fail between 15 – 20 reps per leg. As we are aiming to pre-exhaust our glutes. Once you complete the 15-20 reps with both legs, go straight back to your next working set with that first leg.

*no rest between sets*

Exercise 2: Barbell Squats

Make them ASS TO GRASS PEOPLE! Why? Well studies have shown that the gluteus maximus is over 25 percent more engaged during deep squats than when squatting to only parallel. So, as long as you’re not prone to injury from this type of thing, GET LOW! Place your feet a little wider than shoulder width, point your toes out slightly, keep your head up and look straight ahead. On your way back up, push through your heels to really engage those butt muscles.

Set 1: Warm up set with a light weight for 20 reps

Set 2: Warm up set with a light weight for 15 reps

Set 3: First working set. Use enough weight to cause failure between 10 – 12 reps

Set 4: Second working set. Use enough weight to cause failure between 8 – 10 reps

Set 5: Final working set. Use enough weight to cause failure between 6 – 8 reps

*rest for 60 – 90 seconds between sets*

Exercise 3: Bench Barbell Hip Thrusts

Alright now we’re going to seriously isolate your glutes. Before you load up, master your body weight first. Then start adding resistance. Control yourself through the whole range of motion.

Rest the back of your shoulders/upper back on a bench, place your feet in front of your around shoulder width apart so that when your raise your glutes, your legs make a 90 degree angle at your knees. When you feel you’re ready to start loading weight, use a bar pad – your hip bones will thank you for it. Keep your back flat, not arched, and remember to fully extend your hips at the top of the movement.

Set 1: Warm up set with body weight for 20 reps

Set 2: First working set. Using body weight OR add weight if you feel you can; aim to cause failure between 12 – 15 reps

Set 3: Second working set. Using body weight OR add weight if you feel you can; aim to cause failure between 10 – 12 reps

Set 4: Final working set. Using body weight OR add weight if you feel you can; aim to cause failure between 10 – 12 reps

*rest for 45 – 60 seconds between sets*

Exercise 4: Bulgarian Split Squats

To finish off this workout we’re going to do these as an alternative to walking lunges. Walking lunges are great if you’ve got the space to do them, but sometimes it’s hard to find the room in a crowded gym to perform them.

Similar to a lunge, place one leg on a bench behind you, and with a barbell on your upper back (or dumbbells in your hands) squat down with your front leg, keeping the rear leg stationary on the bench. Repeat on the other leg. NOTE – leaning your torso slightly forward when you drop down, this will help you better activate your glutes.

Set 1: Warm up set with body weight for 20 reps per leg

Set 2: First working set. Using body weight OR add weight if you feel you can; aim to cause failure between 12 – 15 reps per leg

Set 3: Second working set. Using body weight OR add weight if you feel you can; aim to cause failure between 10 – 12 reps per leg

Set 4: Final working set. Using body weight OR add weight if you feel you can; aim to cause failure between 8 – 10 reps per leg

*rest for 45 – 60 seconds between sets*

…and thats it, you’re done. Nice work!

Just try to think about how nice your booty will look when you cant sit down comfortably for the next few days.

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