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Hi Everyone!
Today’s workout has two parts (be sure to scroll all the way down below the photo tutorial for the second workout)! The first workout is focused on strengthening and shaping your backside. In this routine you will work your butt from multiple angles, which will help strengthen and sculpt your glutes.
I have done a lot of research on the best glute exercises. I am sure you have heard that if you want a better butt you have to squat. That is part of the equation. Squating is actually NOT the best exercise for your butt! You may have also heard “Heavier weights, low reps are the only way to sculpt your butt.” That is also not true.
So what is the truth? Your butt is a series of muscles. To effectively work and strengthen these muscles you need to exercise them in several different planes of motion. They are made up of fast and slow twitch fibers. These muscles respond to both lower rep and higher rep exercises.
GASP! You mean both sides of this argument are correct? I sure do!
Over and over again research has shown that there are positive benefits from incorporating a variety of different movements and styles into workouts.
For more information on Glute Training Myths check out this article from FitnessRX: 6 Glute Training Myths. I love the articles in FitnessRx because they are backed by Peer Reviewed Scientific Studies. If you scroll to the bottom of the article they have links to all of the articles referenced.
Today’s workout incorporates plyometric movements, static movements, single leg movements, and moves your body through multiple planes to target all of the muscles that make up your backside.
I also posted 15-Minute Cardio HIIT video below for an added cardio/fat burn. You can do 1-2 Rounds per video, or choose to focus on just one workout today. Listen to your body, and select the option that is best for your plan. Total workout time should be between 30-60 minutes.
I hope you enjoy today’s workout combo!
Melissa
PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.
PPS This workout outfit is from Affitnity. www.affitnity.com and you can get 15% off your total purchase with the code BenderFitness at checkout.
Equipment: Gymboss Interval Timer set for 15 rounds of 10/50 and two dumbbells.
*I used two 20 lb dumbbells. Choose a weight that is appropriate for you.
1. Sumo Squat Hop
2. Crossing Hip Thrust (right)
3. Crossing Hip Thrust (left)
4. Romanian Deadlift (weighted)
5. Goddess Squat (static)
6. Pendulum Squat Hop
7. Leg Series (right)
8. Leg Series (left)
9. Warrior Dead Lift (alternating) (weighted)
10. Table Top (static)
11. Surfer
12. Hip Thrust (right)
13. Hip Thrust (left)
14. Lunge Twist (weighted)
15. Chair Pose (static)
Repeat 1-3X
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| Sumo Squat Part 1: Squat with chest lifted, butt reaching back behind you. Don’t let the knees collapse in. Video Tutorial: http://instagram.com/p/vL-0RFGHuG/?modal=true |
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| Sumo Squat Part 2: Immediately Return to Part 1 and Hop Directly into the air. Video Tutorial: http://instagram.com/p/vL-0RFGHuG/?modal=true |
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| Crossing Hip Thrust Complete all reps right, and then all reps left. Video Tutorial: http://instagram.com/p/vL9-zQkjbc/?modal=true |
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| Romanian Deadlift Weight of choice. Focus on keeping the back flat. Butt reaches back with weight in the heels. Squeeze through the glutes and hamstrings to return to standing. |
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| Goddess Squat Hold this position. Thighs lower to parallel or as close as you can with knees pressing outward. Do not allow the knees to collapse inward. For increased shoulder ROM extend arms as pictured. Hands can also be placed in prayer position. |
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| Pendulum Squat Hop Start with both legs together in a close leg squat. Kick the right leg out to the side with the knee facing forward. Return to Squat. Repeat Left. From your starting position hop up, driving your hands toward the ceiling. Repeat. |
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| Leg Series Start as pictured above. Keep the hips lifted throughout the movement. Core and glutes strong and engaged. Raise the extended leg toward the ceiling. Lower the hips toward the floor. Immediately press hips and foot back up. Lower leg to starting position. Repeat. Complete reps on both sides. |
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| Warrior/Single Leg Deadlift Focus on keeping the back flat throughout the movement. Weights stay close to your body. Back leg extends, knee facing the floor. Return to standing between each movement. Complete all reps on both sides. |
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| Table Top Pose This is a static pose. Keep the hips lifted. Straight line from knees, to hips, to shoulders. Core and glutes strong and engaged. Finger tips point toward the heels. Hands directly below your shoulders. *If you have decreased shoulder ROM you may not be able to form a straight line with your body. Flexibility increases with time and practice. Do not force it. |
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| Surfer Keep the back straight. Hips press back and lower your thighs toward parallel. Jump into the air and rotate your body 180 degrees. As you land focus on keeping the back straight and pressing the hips back. |
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| Single Leg Hip Thrust Press your extended leg up and toward the ceiling. Try to lift to a single leg table top position. Bring the hips back toward the hands and repeat the movement. Complete all reps and repeat on the other side. |
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| Weighted Lunge Twist Start in standing position with arms bent at the elbows, weight at shoulder level. Step back toward the corner of the room. Turn toward the hip of the forward leg. Bring the weight to the outside of your hip. Return to start. Repeat on the other side, alternating. |
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| Chair Pose Core tight, extend the hips back and bend at the knees. Hands can reach over head or hold at prayer position. Hold this pose. |
Equipment:
Gymboss Interval Timer set for 15 rounds of 10/501. High Knees
2. Jump Squat
3. Mountain Climber
4. Ropeless Jump
5. Lunge Jump
6. Frogger
7. High Knees
8. Side Lunge Hop
9. Russian Kicks
10. Ropeless Jump
11. Warrior 3 Hop
12. Pop-up
13. High Knees
14. V-Up Hop
15. Burpee
Gymboss Interval Timer set for 15 rounds of 10/501. High Knees
2. Jump Squat
3. Mountain Climber
4. Ropeless Jump
5. Lunge Jump
6. Frogger
7. High Knees
8. Side Lunge Hop
9. Russian Kicks
10. Ropeless Jump
11. Warrior 3 Hop
12. Pop-up
13. High Knees
14. V-Up Hop
15. Burpee
Repeat 1-3X
Both workouts are great. Love these double workouts!!!! Thank you for helping us all stay fit!!!!
Wow! I did this cardio routine for the first time, the moves are so fun. I’m not even close to doing a V-up hop hands free, I love the challenge. Thank you Melissa.
And Dam you are strong to do those V-ups hands free, is it abdominals that do must of the work in getting up hands free?
It is the abdominals doing most of the work. Keep practicing and you will get there.
Melissa I have a question for you about Ninja Jumps (not relevant to this workout but I didn’t know how else to send you a message about it). I have been doing your workouts for awhile and I am strong enough to do all your other moves but somehow I can’t even come close to managing a Ninja Jump. I looked at your Instagram tutorial but it didn’t help. I don’t understand where you get the momentum to be able to come from resting on your knees/tops of your feet to a squatting position – what are you really pushing off against and what muscles take you there?? I try to swing my arms but that doesn’t make my feet come forward and up. If I roll onto the balls of my feet I can roll back into a squat and stand from there, but I don’t think that is what the move is supposed to be. Can you help?? Thanks
Hi Shauna,
You are using a lot of core muscles to get into the right position. The modification for this exercise is to start in the kneeling position, step one foot forward, the other foot forward (into a low squat position), lift to stand, and squeeze the glutes. At the 5-Minute point in this video I demonstrate the modification: https://www.benderfitness.com/2015/05/bodyrock-bootcamp-week-6.html
I hope that helps!
Nice booty workout! I’m looking forward to be sore tomorrow. 🙂