I received an email from a beautiful lady named Velie asking to post a week's worth of workouts. I love getting emails because it reminds there is actually some really use for this blog.
Right now, I'm still working on decreasing body fat, so I am on a calorie deficit and I have increased my cardio. [let me also say this, even though I have been on a deficit my glutes have still been improving..firmer, rounder, higher..it looks bigger even though it hasn't grown in inches since I have been on a deficit)
If you are trying to increase booty mass, you need a caloric surplus and I would suggest lifting heavy twice a week (glutes) spaced apart as far as you can.
Include about 15-20 intense cardio like walking lunges, squat jumps, incline sprints etc. These are exercises that will increase your heart rate, but also will work glutes. For example: on treadmill use incline, on elliptical push thru the heels, on stair step push thru the heels and squeeze with every step; squat jumps and lunges (all of their variations) just squeeze with every rep.
Note: I do not have a set workout schedule. I ALWAYS do a heavy leg day at least once per week. This is just an example because on days I have extra time I'll do 1 hour moderate cardio, if I don't have a lot of time I'll do 20 min of intense cardio. No matter what type of cardio I do there is always a focus on glutes.
Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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Heavy Leg Day:
Warm-Up (using dumbbells)
Reverse Lunges [15, 20, then 25 lbs]
*Curtsy Lunge to Side Lunge [body weight]
Single Leg Deadlifts [15, 20, 25 lbs]
Squats (on Smith Machine) [135, 185, 205]
*Lunge (on Smith Machine) [135, 155, 175]
**Hip Hyperextension (on cable machine) [30,40, 50 lbs] **I do this two different ways, leg
straight and with the knee bent
**Hip Thrusts (dumbbells, preferably Olympic bar) [55, 55, 65 lbs]
Deadlifts (curl bar or dumbbells) [weight varies]
Hip Adductor/Abductor Machines [weight varies]
Tips
-Only goes as heavy as your
form will allow
- I usually do about 3 sets of 10; but I might do 2 sets of 6 or 3 sets of 5, or even 3 sets of 12; it depends of how much I'm lifting and more importantly how much my back can handle (i have a bad back)
-If you don’t feel it working in your butt, you are probably just
using your leg muscles
*These exercises are the best at isolating just the glutes,
practice these with and without weight to train your glutes to start
contracting.
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Rest
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Rest Day
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Cardio (1hr)
Incline Walking
Jogging
Jump Rope
Arms/Abs
(I usually do a mix of light weight and body weight exercises)
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HIIT cardio (20 min)
Squat jumps
Plank
Lunge jumps
Burpees
Walking Lunges
Plank
Single Leg Deadlifts
Tips
-Squeeze your glutes with every single rep
-This day could be another heavy leg day, where you could decrease
weights, and increase reps; I’m choosing to do cardio (with glute emphasis)
because I’m trying to lose weight.
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Rest Day
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Cardio (1hr)
Incline Walking
Jogging
Jump Rope
Arms/Abs
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