40 Minute Butt Blast
Try this little butt workout
Got 40 min to BLAST those BUNS? *NO BUTTS ABOUT IT!!*
Your body and butt are created from what you eat. Everything you eat matters, to make matters worse, excess fat, especially on your butt, hips, and thighs is a good indicator of your health. Eating Clean will give that S curve you crave. By incorporating these training moves into your workout your butt will be a toned, shapely derriere...
What you need:
- Stairmill or Stair stepper
- Cable Machine
- Leg Press machine
* Warm up on a starmill/stepper cardio machine for about 3-5 minutes.
1) Standing Cable Kickback
Set up: Attach a cable to one ankle. Select a starting weight; one that will help you warm-up y
our glute area (40bs is ideal warm-up weight). Grab part of the machine while standing to
stabilize your balance.
Move: Bring the attached leg back behind you with a controlled movement
(no swinging). Make sure your glutes do the work. Hold. Return to
starting position & Repeat for remaining sets/reps.
(SUPERSET it with 2 min on a starmill/stepper cardio machine)
*Jump on machine and for 1 min go on level 10 and the 2nd minute - 30 seconds
on level 11 and last 30 seconds go level 15-20 and sprint to burn fat.
2) Kneeling Cable Kickback
Setup: Place a bench in front of a weight stack and attach a low cable
to your ankle. Use a moderate starting weight to warm-up your glutes.
Kneel on the bench with your free leg. Bring the attached leg well in
front of you so you can see your foot.
Move: Slowly bring it all the way back and high up behind you.
Switch the ankle cuff to the other side and work it in the same way
as you did your starting side, Repeat for the remaining sets/reps.
(SUPERSET it with 2 min on a starmill/stepper cardio machine)
*Jump on machine and for 1 min go on level 10 and the 2nd minute- 30 seconds
on level 11 and last 30 seconds go level 15-20 and sprint.
3)Leg Press
Set up: Sitting at the machine, place feet on the foot plate
about shoulder-width apart; sitting properly into the seat.
Move: Release the lock and bring the weight toward you. The
closer you bring your knees to your chest, the more you work
the lower backside. Repeat the remaining sets/reps.
(SUPERSET it with 2 min on a starmill/stepper cardio machine)
*Jump on machine and for 1 min go on level 10 and the 2nd minute-
30 seconds on level 11 and last 30 seconds go level 15-20 and sprint
and burn baby burn.
AND YOU ARE DONE!!! :-)
