Secrets of the Peachy Bum
Glute exercises have always been an important part of most women’s workout regimen and importantly so!.
However most think that endless running and high intensity workouts are whats need to develop those peachy beach bums.
But while some cardiovascular work is a good for your health, it won’t earn you the desired plump and firm buttocks you so dearly want.
Since I believe hard work with big lifts makes the best type of training for developed, toned glutes.
Below is a simple workout designed and developed to build those glutes. It consists of 2 workouts which include deadlifts, squats and other compound exercises targeting the glutes. The goal is to alternate between these two workouts every 5 days if you are a beginner or 3 days if you are more advanced.
In other words if your advanced, first complete workout 1 on day 1, then you do workout 2 on day 3. on day 4 rest. Day 5 you will go back to workout 1, then workout 2 on day 8, resting again on day 9. Follow this plan for 4-6 weeks trying to better your weight each time you complete an exercise, remember progression means development.
A: Wide Stance Squat – 5 Sets of 6-10 Reps @ 40X0 Tempo. Rest 2-3 Minutes between sets.
B: 45º Leg Press – 3 Sets of 10-12 Reps @ 40X2 Tempo. Rest 1 Minutes between sets.
C: Reverse Hyper Extension – 3 Sets of 10-12 Reps @ 20X2 Tempo. Rest 2 Minutes between sets.
D. 45º Back Extensions – 2 Sets of 20-15 Reps @ 10X0 Tempo. Rest 1 Minutes between sets
A: Paused Half Deadlifts in Rack – 5 Sets x 6-8 Reps @ 22X0 Tempo. Rest 3 Minutes between sets
B. Drop Lunges – 3 Sets x 8-10 Reps @ 20X0 Tempo. Rest 2 Minutes between sets
C: Romanian Deadlifts – 3 Sets x 12-15 Reps @ 30X0 Tempo. Rest 90 Seconds between sets
D: Kneeling Hamstring Curl – 3 Sets x 12-15 Reps @ 30X0 Tempo. Rest 90 Seconds between sets
Please remember to warm up thoroughly before attempting any of the above exercises.
Try this fantastic 5 min warm up drill.
If you are unsure of any exercise please ask a member of the Fitness Coach Team and we’re be more than happy to help 😀