Some women (or men) are just born with great asses. Their booty genetics are the cream of the crop and they are able to show it off in tight jeans and hot yoga pants… but what if you don’t have awesome booty dna? Then what?
Well then you must work your ass off (pun intended). This is a workout I made for Charlotte over at TheGreatFitnessExperiment, and she will not only be doing the workout, she will be doing it with a couple of her friends and will be taking pictures in the process. How fucking cool is that?Working out with a friend has plenty of advantages, so I suggest you do the same. Also, for those that might be at a beginner stage, or intermediate stage, make sure you visit her blog soon because that’s where the detailed exercise descriptions will be hosted.
Here’s the basic workout:
Golden Rule: Rest 90 seconds between each exercise and 60 seconds between each set.
R = Reps
S = Sets
mx = Maximum Reps (Till failure)
/ = Divides the # of reps you need to do per set
Workout 1: Standing Kickbacks
S = 3 (per leg)
R = 20/20/mx
Workout 2: Deep Hack Squat
S = 3
R = 15/20/mx
Workout 3: Assisted Roundhouse Kick
S = 3 (per leg)
R = 15/20/mx
Workout 4: Hip Abductions
S = 3 (per leg)
R = mx/mx/mx
Workout 5: Barbell Butt Bridge (Or hump the ceiling)
S = 4
R = 20/30/mx/mx
Workout 6: Eat Smart!
S = unlimited
R = forever
One final thing I want you to realize is that just like abs, a great butt will be hiding behind a layer of fat… unless you get rid of it. Doing this workout will surely give you a powerful bum, and will give it the “tightness” it needs to stay firm… but if you really wanan “show it off” then you need to realize that your eating habits are just as crucial. Unleash your spectacular ass by eating right AND doing my workouts… and expect to be complimented and stalked – Every girls dream.
Cheers.
- FitJerk
P.S – Yes, those illustrations are hand-drawn using my mad skills. Though, as awesome as I am, I don’t think I see graphic design in my future.
Also, be sure to check out the brand new Social Fitness Site called Fitmarker!
———–© 2010, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.
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This post was mentioned on Twitter by FitJerk: New Article: The Booty Blast Workout http://flawlessfitnessbook.com/blog/the-booty-blast-workout/…
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