My Gym Booty Blaster Workout!
Activating and Growing Your Glutes
Welcome back to my blog, it’s been a minute – i know! It’s been so hard for me to blog since I’m constantly posting on IG stories and get my message out that way, but thinking it’s time to bring back some written content!
This weeks YouTube video features on on my booty building workouts in the gym! I do 100% truly know and believe that the only way you’re going to GROW an ass is to lift weights, and lift them heavy! Yes, you might be saying – “well Sam, you have a free at-home booty building plan that you gave to us, what gives?!” And yes, I do give you that, because that’s going to be the foundation of the beginning of your booty building journey! The at-home guide will teach you to focus on isolating your glutes, which is 100% key when it comes to lifting for booty gains in the gym. It took me a while to realize this, years ago I’d have bulky thighs and hamstrings wondering why my butt was never getting bigger and started to stray away from squats and leg machines because I hated the way it made me look bigger all over vs lean and toned legs with a nice ass!
Then I learned about Glute isolation and focus – well damn, I finally realized I was lifting weights the wrong way! Once I started focusing on squeezing my glutes my whole body changed!
In this workout i show you a quick few rep run through of each exercise, here’s the list in order shown in my workout video:
*Remember* SQUEEZE AND FOCUS ON CONTRACTING YOUR ASS THROUGH THIS ENTIRE WORKOUT! At any point if you are too tired, lighten up the weight, do not use yours thighs and hamstrings as he primary to lift weight – does that make sense?! 🙂
*Weights* Your weight should be challenging enough, but not so it does not compromise your form. So if you can’t make it to 15 reps, lighten the weight enough to do all the reps with proper form.
*Foot Placement* Every BODY is different, for me, pointing my toes out a little bit in squats helps me target my glutes more then if my toes pointed forward. With that being said, move your feet around to make sure you’re targeting your glutes.
After you have warmed up and stretched on your own go into this workout:
- Band work – if you don’t have a band; invest in one!
- Lateral Side Leg Raises 3 sets x 12 reps each leg
- Diagonal Leg Raises 3 sets x 12 reps each leg
- Hamstring Curls Both Feet Together 3 sets of 12-15 reps
- Hamstring Curls One Leg At A Time 1 sets of 12-15 reps each leg
- Pulse Squats 4 sets of 12-15 reps
- Romanian Dead Lifts 4 sets of 12-15 reps
- Stationary Lunges (Split Squat Lunges) 4 sets of 12-15 reps
- Cable Pull throughs 4 sets of 12-15 reps
- Leg Press 4 sets of 12-exhaustion
- Push the press up fast
- Release back down on a 4 count
- Push the press up fast
- Thats one rep
- On a treadmill that is TURNED OFF
- Walk/Jog to push the treadmill tread to move for 60 seconds
- Sprint the tread to move for 20 seconds
- Repeat for 10 minutes
You’re legs are going to be on FIRE. You can do it! You are strong and beautiful! Enjoy! 🙂
Also, as I mentioned in the video, if you’re looking for a great pair of music wireless headphones – I 100% stand behind Erato Life! I’ve been using them for almost a year, and recently reached out to them to get a discount code because I want you guys to try them and love them as much as I do!
My gym booty workout program is coming soon! Putting the finishing touches on it so stay tuned!