So, I confess…I put together the workouts for my butt about 2 months ago. I did the workout once…yes ONCE. I didn’t even do the second workout. I was really sore for the next few days and I didn’t do any of the exercises again. My excuses are valid. I was training for my triahlon. I was focused and didn’t make the time for anything outside of my training. Regardless, I know this is an excuse. What can I say? We all do it. We set goals and then we get sidetracked. No use beating ourselves up over it. It’s time to dust myself off and get back to it. So, I did just that. Two days ago, I did a different (and easier) booty workout. I didn’t kill myself. It’s been a long time since I’ve really worked my glutes and I didn’t want to scare myself away from doing the workout again. Two days later my glutes are really sore but good sore. I’m committed. Here is the workout. If you are a beginner, you can make these exercises easier by using less (or no) weight, doing less reps, and/or taking longer breaks. If this regime is too easy for you, you can make it more difficult by adding more weight (less reps is okay), taking less breaks, and/or doing the exercises in intervals (do squats for 30 seconds, rest for 15 seconds, do next exercise for 30 seconds, continue, then repeat cycle 2-3x’s). Anyway, here goes:
20 Barbell squats- (I used a 30 lb barbell), rest for 1-2 minutes, repeat 2 x’s
10/side Dumb bell step ups ( I used 20 lb dumbbells (total of 40 lbs). Stand facing the bench. Step up with right leg, step up with left leg, back down, step up again with right leg. That’s 2. Do 10. Then start with left leg (without breaking if possible). Rest, repeat 2 x’s
20 alternating lunges- (I used the same 30 lb barbell but you can also use dumbbells), rest 1-2 minutes, repeat 2 x’s
Single leg get ups- 10 per side, rest, repeat (sit on a bench, hold one leg up and stand up using only the foot/leg on the ground, sit back down still holding that leg up. repeat)
Hamstring extensions- 20 per side, rest, repeat (lay on your back with your feet on the ground like you are in a sit up position. Raise your booty off of the ground. Hold for one second. Lower, and repeat. If this is easy, then you can hold one foot up in the air while keeping the other foot on the ground.)
Since I like variety, I will probably continue to switch up my booty workouts so I’ll have more exercies/regimes to come. My goal is to work by glutes 2 x’s per week. I already know though that a few weeks are going to be tough due to travel so I am making a committment to do them at least once per week. If I can’t make it in the gym I will do the exercises at home using only my body weight. If I stick with it I will expect to see some results in about 4-6 weeks. Good luck to us both!
To see part 1 of “Getting my booty back”, please click here.