Follow this Great Butt Workout to define your glutes and shape your legs and abs.

Great Butt Workout



Y'know, one of the main questions that I am mostly asked apart from how do I create rock hard abs is, "How can I shape my butt and give it some definition.?"

Well help is at hand!

Follow my Great Butt Workout and you could realise your goals in defining this area of your body. You will not only get a great workout for your butt, you will also be getting a fab leg and abs workout too.

Before completing the following butt workout do a warm up. This could consist of doing about 5-7 minutes on any piece of cardio equipment, for example the treadmill, and then having a short stretch concentrating on the glutes, quads, hamstrings and calves. Take a look HERE for examples of stretches.

Then follow the exercises in a circuit style workout, do all exercises after one another with minimal rest in between exercises, then complete another circuit, simple! You will raise your heart rate and get a fantastic sexy butt. By following this workout you will be getting cardio and fat burning all rolled into one great butt exercise workout.

Great Butt Workout

Exercise		Manual-Notes (if any)
Dumbbell Step Up 1. Stand facing the box. Place right foot on top of box. 2. Raise body using the right foot only until leg is extended 3. Lower to start position. Repeat with other leg according to exercise prescription. Trainer's comments:	Sets Reps Weight/ Resistance 1 12-15    2 12-15
Single Leg Kickbacks 1. Start in a four point position with your hands and knees on the ground. 2. Proceed to kick your leg back and up until you reach full extension. 3. Squeeze your glute muscle while performing this movement. 4. Repeat with the other leg. 5. For a more advanced movement you can attach an ankle weight around your leg. Trainer's comments:	Sets Reps Weight/ Resistance 1 12-15    2 12-15
Walking Lunge with Dumbbell 1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand. 2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3. Push body up and move the back foot beside the front foot. Alternate feet and repeat. 4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. Trainer's comments:	Sets Reps Weight/ Resistance 1 12-15    2 12-15
Tuck Jump 1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides. 2. Jump up bringing knees up to chest. 3. Land on balls of feet and repeat immediately. 4. Remember to reduce ground contact time by landing soft on feet and springing into air. Trainer's comments:	Sets Reps Weight/ Resistance 1 10    2 10
Reverse Lunge w/ DB 1) Start position: Stand with feet hip width apart. 2) Step backward 2-3 feet and lower body forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. 6) To increase intensity, grasp DB’s in each hand (weight prescribed by trainer). Trainer's comments:	Sets Reps Weight/ Resistance 1 12-15    2 12-15
Supine Bridge and Hold 1. Lie on your back and your knees bent with your feet flat on the floor. 2. Press your heels into the ground so that your hips come up off the ground. 3. Hold this position for the suggested number of seconds and then return to the starting position. 4. Repeat for the required repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 12-15    2 12-15
DB Lunge 1) Start position: Stand with feet hip width apart. Grasp DB’s hang arms down at sides. 2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. Trainer's comments:	Sets Reps Weight/ Resistance 1 12-15    2 12-15
Alternating Split Squat Jump 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. 2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. 4) Switch feet in the air so that the back foot lands forward and vice versa. 5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics. Trainer's comments:	Sets Reps Weight/ Resistance 1 15    2 15