The Best [GYM] Butt Workout EVER ✅Lift ✅Tone ✅Build A Bubble Butt W/instructions From A CPT👌 #tipit by Jenn W - Musely
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The Best [GYM] Butt Workout EVER ✅Lift ✅Tone ✅Build A Bubble Butt W/instructions From A CPT👌 #tipit

posted in Health & Fitness
07/10/2015
  • This workout is typical of what I personally do to keep my butt nice and round, and also I have my clients do it to sculpt and add sizes to their butts. The weights in this are similar to what I would have a beginner use (but someone that's been doing restistance training regularly).
    This workout is typical of what I personally do to keep my butt nice and round, and also I have my clients do it to sculpt and add sizes to their butts. The weights in this are similar to what I would have a beginner use (but someone that's been doing restistance training regularly).
  • If these exercises seem much more difficult than what you've been doing, only do one set the first time. The workout is set up in pairs of two exercises (for the convenience of using the same equipment and not jumping around). Do the two exercises (in the first set) back to back, then rest a minute, and repeat for three sets total. Then start the second two exercises, and repeat the same way until you finish all three sets of two. If you have questions leave a comment! 👍

  • SET 1⃣ goblet squat ➕ deadlift
    Do the 12 goblet squats, then when you're done do the 12 deadlifts. Rest a minute and repeat for 3 sets of each.
    Make sure to keep your abs tight, back straight, shoulders locked back ('proud chest'), and push through the heels. Use a 20lb kettle bell or dumbbell (heavier if you're conditioned).

  • GOBLET SQUAT: these babies really hit the butt as well as the abs. Support the weight in a cupped position with the hands (hence the name goblet) with it close to the body, and squat low, making sure to
push through the heels when coming up. 12 reps total (too easy? Use heavier weights!!)
    GOBLET SQUAT: these babies really hit the butt as well as the abs. Support the weight in a cupped position with the hands (hence the name goblet) with it close to the body, and squat low, making sure to
    push through the heels when coming up. 12 reps total (too easy? Use heavier weights!!)
  • DEADLIFT: bringing the weight to the floor (lowing from the hips, NOT the arms/shoulders), and using the legs to bring it back up. Begin by reaching the hips back and leaning forward slightly to bring the weight down (BACK STRAIGHT), until there's a 90 degree angle is in the knees, then stand up.
    DEADLIFT: bringing the weight to the floor (lowing from the hips, NOT the arms/shoulders), and using the legs to bring it back up. Begin by reaching the hips back and leaning forward slightly to bring the weight down (BACK STRAIGHT), until there's a 90 degree angle is in the knees, then stand up.
  • SET 2⃣ weighted step-up ➕ weighted lunge
    Keep most of your weight on the foot you're stepping up on/the front leg, particularly on the heel. Pick a high surface for the step ups, but if it's to high/hard with weights, use body weight only. For the lunges, if your balance is poor, hold the weights and pulse the lunges, straight up and down on one leg for 10 reps (instead of walking), and then switch. Use at least 10lb dumbbells.

  • WEIGHTED STEP-UP: seriously 100x better than stairs. Plant your foot on either a plyo box, bench, or stackable steppers (at least 3 high) and step up using only the top foot (don't push off with the bottom one!). Come down SLOWLY without dropping yourself. Do 10, then switch legs (20 total).
    WEIGHTED STEP-UP: seriously 100x better than stairs. Plant your foot on either a plyo box, bench, or stackable steppers (at least 3 high) and step up using only the top foot (don't push off with the bottom one!). Come down SLOWLY without dropping yourself. Do 10, then switch legs (20 total).
  • WEIGHTED LUNGES: the next step if you've been lunging. Step into, or pulse, a lunge keeping most of the weight on the front heel, making sure not to be up on the toes. Alternate for 20 total if walking or stepping out, or pulse ten on each leg up and down
    WEIGHTED LUNGES: the next step if you've been lunging. Step into, or pulse, a lunge keeping most of the weight on the front heel, making sure not to be up on the toes. Alternate for 20 total if walking or stepping out, or pulse ten on each leg up and down
  • SET 3⃣: sumo leg press ➕ single leg press
    The perfect twist on a classic to build that bubble! Do them last since you won't need your stabilizers and you don't want to tire them out for the other exercises. Focus on placing the feet so that in the down position, the knee is bent at a 90 degree angle (or slightly lower is better), and the knee is OVER the ankle, not toes. Also: (super important!) focus on pushing through the heel and keep the weight more toward the outside of the foot so your knees don't buckle in and your arches don't drop.

  • With the feet wide (to were its comfortable), slowly and with control, come down into a squat at a 90 degree angle in the knees, and push back out. DON'T lock your knees at all the entire time!!! Do 12 reps with a DIFFICULT weight (if you can keep going past 15 add more).
    With the feet wide (to were its comfortable), slowly and with control, come down into a squat at a 90 degree angle in the knees, and push back out. DON'T lock your knees at all the entire time!!! Do 12 reps with a DIFFICULT weight (if you can keep going past 15 add more).
  • SINGLE LEG PRESS: put your foot on the plate where it's alights with the hip and lower yourself down with control until your knee is at 90 degrees. Push back out and repeat 10 times without locking the knees! Pick a lighter weight than the sumo press (but still hard!). 10 each leg
    SINGLE LEG PRESS: put your foot on the plate where it's alights with the hip and lower yourself down with control until your knee is at 90 degrees. Push back out and repeat 10 times without locking the knees! Pick a lighter weight than the sumo press (but still hard!). 10 each leg
  • I guarantee this workout will add ass. Just take a day or two off between doing it and add a few pounds of resistance every week. Enjoy!

  • I'm a certified personal trainer, have a bachelors degree in exercise science, and am currently in medical school while also pursuing my master's degree in public health.

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