Drop it Like a SQUAT! Booty Work!

Do you hate working legs? This girl right here hates leg day passionately (pointing at myself)! Can I plan some dope leg workouts! YUP! Do I hate doing them? YUP! Do I do them anyway and give it my all? SURE DO! Do I secretly love it? Shhhhhh you caught me.

8 Week Challenge! LEG DAY BABY! Check out how to build some FAB GLUTES!

Leg day for me, is when I transform into a creepy psycho masochistic freak! Yep, it’s a thing. It is truly a love-hate relationship that I crave. Like that bad high school boyfriend who’s a complete A-hole but you stay with him anyway…Everyone has had one of those right? Or girlfriend! Girls are jerks too!

The last three months of pregnancy, I had to really dial back on my exercise intensity. While I was consistent with hitting the gym five days a week all the way up until the delivery of my sweet little handsome boy, I really needed to be aware of how my body and heart was responding to each workout. Some things felt great, while others had to be ditched because it wasn’t feeling right for me. And if it wasn’t feeling right for me, it wasn’t feeling right for baby. Long story short, I couldn’t get my heart rate very high and couldn’t lift weights at full capacity. Modification became my middle name. Basically, I was VERY pregnant but still trying to do it all.

So getting back to the gym for leg day yesterday was EPIC! I went in with a solid plan of what I wanted to tackle but also was realistic with what my body could accomplish two weeks after having a baby. Walking into a full gym of people in the evening is like watching nursing puppies fight and crawl over one another to get to mama to eat. Everyone wants a squat rack! Everyone wants the benches! And everyone is fighting for the leg machines! What’s a girl to do when Plan A doesn’t work out? IMPROVISE BABY! The beauty of being a personal trainer is the ability to improvise and throw a program together last minute and make it effective! Winning!

This workout will take you about 50-60 minutes from the start of your warm up to the end of your cardio. You will be performing Super Sets, so you can keep my heart rate up and exhaust the targeted muscle group with two different movements. All you need to do is choose a weight that challenges those last couple reps to the point of true muscle fatigue.

Need more info on Super Sets so you know what the heck I’m talking about? Check it out HERE for the full run-down!

Glute Activation Warm Up: 3 Sets total

Equipment needed: BEST HIP CIRCLES EVER! Amazon has the best price. Check them out!

Check it out HERE and add it to your leg day if you really want to start seeing a change in those lazy glutes! Yes, your glutes are lazy, no one is exempt, unfortunately.

SUPER SET 1: Full Leg Activation with heavy glute focus

  • Angled Wide Leg Press 15 reps
  • Dumbbell Lateral Lunges 20 total reps
  • 3 SETS

SUPER SET 2: Posterior Activation in hamstrings, low back and heavy glute focus

  • Cable Kickbacks 12 per side
  • Barbell Deadlifts 20 reps
  • 3 SETS

SUPER SET 3: Full Leg Activation with heavy glute focus

  • Dumbbell Plie Squat 15 reps
  • Step Down with Toe Tap SLOW (no relief of foot on floor) 10 per side
  • 3 SETS

CARDIO BOOTY BURNER: Treadmill work at 3.0 – 3.5 mph 

This cardio routine is heavy glute focused as well! After working on strengthening your legs and glutes, it’s so important to challenge them with cardio right after.

Hint: If you are looking for a better booty, start thinking hard about power walking those inclines on the treadmill. When climbing hills, your posterior kinetic chain is constantly working! Translation: You’ll develop a great ass with strong hamstrings to match!

  • 2 minutes warm up walk at 9% incline
  • At 2 minutes, increase incline to the highest it can possibly go (mine has a max incline of 30%, which is ideal for this particular workout). Climb for 20 seconds before hitting 9% incline to return to your starting incline. Essentially, you are constantly working hard with a 9% incline but you are hitting some high hill intervals every couple minutes to really hit that booty work.

It breaks down like this….

  • 0:00 – 2:00 Walk at 9% incline
  • 2:00 – 2:20 Ascend highest incline (may not get to the top, that’s ok!)
  • 2:20 – 2:40 Return back to 9% incline.
  • 2:40 – 4:00 Active Recovery at 9% incline
  • 4:00 – 4:20 Ascend highest incline
  • 4:20 – 4:40 Return back to 9% incline.
  • 4:40 – 6:00 Active Recovery at 9% incline
    • Continue this pattern until you get to 18:00!
  • 18:00 – 20:00 Cool Down at 1% incline and 2.5 mph

DONE!

It feels incredible to get back into the gym and really sweat! I am thrilled to share these workouts with you to challenge your fitness journey as well. While we may not be at the same place with our journeys, we can cheer each other on as we make strides every day. Please follow me and share this blog. My dream and passion is to help as many individuals as I can! Your support is greatly appreciated!

If you have topics you want to hear about, ask me! I would love to hear from you!

Hugs and Support!

Honestly Kelsey

2 thoughts on “Drop it Like a SQUAT! Booty Work!

    • HonestlyKelsey

      Hi Diena! Find a step that feels right for you. I like one that is knee height for this exercise. Standing on top of the step, slowly lower one foot down to try to tap the floor with your toe. If you can’t reach, that’s ok! Just go as slow and as low as you can before returning to starting position at the top of the step.

Leave a Reply