Perk up your glutes!

Here's a workout that targets the glutes and back of your legs.  Remember to keep form, even if that means dropping the weight down.  Form is key for sculpting!!

• SL deadlifts on smith machine- 3x15 (if you don't have a smith machine you can use a heavier dumbbell)
• Closed legged fast squats-3x30 (no weight, go for speed)
•  Adductor resistance lifts-3x20 (need a partner for this one)
• For adductor resistance lifts, one of you will be in the position below (flat back though, don't hunch), and you will lift your leg at a 90 degree angle with knee bent.  Your partner will then try to push your leg back down and you will resist for a 2-3 second count.  Repeat 20 times on each side.  If done correctly this will BURN!!!



make sure back is flat.  I will expain this one in depth at the bottom of the page

• Heavy SL step ups- 3x12 each leg (use AT LEAST 15lb. dumbbells!)
• Heavy hamstring curls- 3x10 (Try to go as heavy as you can)
• Lunge hops- 3x10 each leg (no weight)

• Squats on treadmill-3x25 (no weight)-these are super low squats, make sure your bottom touches the treadmill
• Donkey kicks with plate-3x15 each leg (partner exercise)

(if you don't have a partner you can do smith machine donkey kicks)


smith machine

• Hip lifts with plate on ball-3x20 (use a 45lb plate)

lay a 45lb plate on your thigs and hold it there as you lift your bum up and down

•  3-way calves-3x15 each way holding a 25lb plate
• Fig 8 band shuffles-3x20 each way
• Mountain climbers with feet on a treadmill (treadmill is off, you push the belt with your feet to make it move) 3x45 seconds