There is nothing sexier than a tight and toned bum which is why we have put together this two-dimensional training program which is designed to build and lift your derrière so that you can proudly show off your booty in a bikini this summer season.


Because the glutes are a particularly “sleepy” muscle group, we are going to start off with two body weight glute exercises which will not only excite your central nervous system but which will also awaken your glutes so that they are primed and ready for some serious booty-blasting work. Once the glutes are rearing and ready to go, we are going to move on to four weighted exercises which will help to build and lift that booty while boosting metabolic rate.

Before we get into the workout, let us briefly run through each exercise so that you have a full understanding of how to perform them correctly and to get the most out of each exercise.




1. GLUTE BRIDGE


Lie on your back with your knees bent and your feet on the floor (roughly 30-40 cm from your butt. From here, brace your core and activate your glutes to press your hips upwards through your heels. Hold the position at the top of the movement for 2 seconds and really squeeze your glutes. From here slowly return to the start position.


2. PRONE LEG RAISE


Lie face down on the floor with crossed-arms under your head for support and your legs roughly shoulder-width apart. From here, activate your glutes to lift your legs upwards as far as possible (roughly 30 cm) and bring them together at the top. Hold the movement at the top for a second and slowly lower your legs back to the start position while still keeping your glutes activated.


3. PLIE SQUAT


Plie squats are performed very similarly to a traditional squat but with your feet shoulder-width apart and turned outward at a 45-degree angle. With a barbell across your shoulders, bend your knee and drop your hips backward until your thighs are parallel to the floor. Keep your chest upright and your core tight throughout the movement. Pause for a second at the bottom of the movement and then drive the weight back up through your heels while activating your glutes.


4. WALKING LUNGE


Stand with a barbell across your shoulders and your feet together. From here, step forward with your left leg into a lunge position with both legs bent at a 90-degree angle. Pressing through your left heel push upward and forward back up into a standing position. Repeat the movement now with your right leg leading the way.


5. STRAIGHT-LEG HIP EXTENSION


Stand facing a low cable machine with an ankle strap around your left ankle and holding the machine lightly for support. Stand with your weight on your right leg and then squeeze your glutes and extend your left leg out straight behind you as far as possible. Hold in the extended position for 2 seconds and then return to the start. Complete 15 reps before switching the strap to the right leg.


6. STEP-UP


Stand with a barbell across your shoulders in front of a stable bench. Place your left foot on top of the bench and brace your core. From here, drive your body upwards through your heels while activating your glutes. Step back down with your right leg to the floor and repeat the movement. Complete all reps before switching to the opposite leg.


THE WORKOUT



GLUTE BRIDGE


  • 3 Sets
  • 20 Reps
  • 30 Sec
  •  

PRONE LEG RAISE


  • 3 Sets
  • 15 each side
  • 30 Sec
  •  

PLIE SQUAT


  • 3 Sets
  • 12 Reps
  • 60 Sec
  •  

WALKING LUNGE


  • 3 Sets
  • 10 each leg
  • 60 Sec
  •  

STRAIGHT-LEG HIP EXTENSION


  • 3 Sets
  • 15 each side
  • 60 Sec
  •  

STEP-UP


  • 3 Sets
  • 20 each leg
  • 60 Sec
  •  




PERFORM THIS WORKOUT TWO TO THREE TIMES PER WEEK FOR OPTIMAL RESULTS.





SUGGESTED SUPPLEMENTS


Chronicle Nutrition Scorch X7

We have combined 7 of the most hardcore, fat-shredding ingredients currently available to SCORCH body-fat away, and expose your hard-earned lean muscle. Along with the combination of Caffeine, Green Tea, and Cayenne Pepper, is the addition of Raspberry Ketones and L-Carnitine.








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