A traditional leg day workout featuring my signature glute activation followed by a lower body weight training workout. If you want to activate the glute muscles, it’s very important to warm them up.
In this workout, you will see we do 3 exercises with body weight/light weight resistance and high reps to engage the glute muscles. The lower body workout will utilize weights to work the leg and butt muscles. Be sure to go heavy and challenge yourself with weight in that lower body workout.
WORKOUTS TO COMPLETE:
[ ] Blog Workout: legs
-TODAY’S BLOG POST-
Freezer dump meals are my new thing! You literally prep for a few mins, freeze and dump into a crockpot for a delicious meal. This pot roast is perfect for the cooler weather.
Welcome to your very first Fitmas Challenge workout. I wanted today’s workout to be one that really pushed you… muscle burning and cardiovascular-ly challenging. Keep those rest times short for one intense lower body workout.
I’m talking about the 3 best tips I have to see great results during this Fitmas Challenge (no, it’s not the typical “set your workout clothes out the night prior type of tips hehe). I hope these really help you!
You’ve seen this workout structure before because it guarantees a booty burn! 20 squat jumps between all the leg exercises is what we’ve got going today.
( SCROLL DOWN FOR TODAY’S WORKOUT )
(GLUTE ACCESSORY WORKOUT FOUND IN THE GLUTE GUIDE AS PART OF THE PREMIUM CHALLENGE PACK)
My Training Recommendation: complete the glute guide workout and omit today’s blog workout
Complete each exercise 3x through before moving on
Complete 1 set of 30 reps of squat jumps in between each exercise
Intensity Increase Option: complete 2 sets of 20 reps of squat jumps
SMILE MORE DAILY PHOTO CHALLENGE:
MORNING VIEW – an ordinary view has all the power to make us smile; it’s just our perspective. What morning view are you seeing that is putting a smile on your face? #LGFallChallenge #LGSmileMore
-TODAY’S BLOG POST-
Sassy Post Week continues. It’s Day 2 and I’m dishing on what I really think about sponsored posts! Plus, I am sharing on how it all works… how Instagram accounts set up sponsored posts, what you can really make from it, etc.
This week’s leg workout intensity comes from 4 supersets. A superset is a technique I incorporate to ensure muscle fatigue. One of the ways I like to include supersets is by combining a weighted exercise with one that also challenges us cardiovasularly.
These types of workouts leave my legs burning and my entire body sweating. Soooo, after the workout you’ll be needing the dry shampoo I’m product reviewing in today’s blog post haha #NotSponsoredJustReallyLoveIt
I hope you can handle this after yesterday’s 800 rep challenge workout. I’m so sorry for that but I promise you it will all be worth it!
( SCROLL DOWN FOR TODAY’S WORKOUT )
(LOWER BODY STRENGTH WORKOUT FOUND IN THE GLUTE GUIDE AS PART OF THE PREMIUM CHALLENGE PACK)
My Training Recommendation: complete the glute guide workout instead of today’s blog workout; focus on increasing strength this week
This workout consists of 4 supersets; a superset is 2 movements completed back to back with no rest in between
For all unilateral movements (ex: single leg deadlifts), the suggested rep range is to be completed on each side (ex: 10 reps on the left, 10 reps on the right)
Intensity Increase Option: add an addition 3-5 reps of pulses at the end of each set
SMILE MORE DAILY PHOTO CHALLENGE:
AN OLD PHOTO/MEMORY THAT MAKES YOU SMILE – looking back on fond memories always puts a smile on my face. What’s one that makes you grin? Share it with us! #LGFallChallenge
-TODAY’S BLOG POST-
Hands down the best dry shampoo I’ve found + my 2 minute messy bun tutorial!
If you’re following the Calendar Fitness Plan, here’s today’s workout! I wanted to keep with the training style of the calendar in combining weights with cardio. Today’s circuit will challenge your endurance and muscles!
Y’all… this Wisconsin girl turned Texan is going through her first hurricane. What a hurricane to experience! Hurricane Harvey is absolutely devastating south.
We live in a suburb about 1 hour north of Houston. We had plenty of time to prepare, stocking up on food, water and supplies (which we did! Thankfully!). We knew our obstacle wouldn’t be the hurricane itself, rather the tropical storm and flooding in the days following Harvey making landfall.
We are currently safe and dry. We have no suggestions to evacuate, rather advice to stay put and inside. The land and roads around our neighborhood are flooded as the creeks are at maximum capacity and spilling over. I get knots in my stomach watching the water slowly creep across the roads and towards the homes, especially hearing we are to get another 20+ inches of rain.
Our impact is nothing compared to so many others! I’ve been glued to the television news coverage. One thing is for sure… it’s amazing how people are coming out to help complete strangers. Even our neighbors are all checking on one another, giving updates via social media and helping with small needs.
I really appreciate all your thoughts and messages. We are doing well and are praying for those who aren’t as lucky as we are!
1. Download the Calendar – click the download here link (don’t just save the picture; the PDF will provide a clearer image)
2. Save – I suggest saving a copy to your phone (I like to copy it to iBooks) and printing another (I’m old school and love a hard copy lol, anyone else?!)
3. Have Your Plans Ready – the calendar uses both the LG Sisters Get Strong & 30×30 Fat Loss Shred plans with a few new workouts I’ll post on the blog. Break out those plans if you already have them and if not, snag them while they’re on sale!
4. Follow Along Day by Day – each day, check the calendar and do the suggested workout from either the ebook guides or the new workout right here on the blog. It’s that easy! Well, that easy to follow along… the workouts are another story lol.
Whatever you want to call it… we seem to be all about it and today’s post is dedicated to help you target and sculpt your glute muscles.
Targeting my glutes has always been a top goal (and probably forever will be). Over the years, I’ve found what movements really work, which ones are so so, and the ones that just plain stink… other than making for a “cool” Instagram video haha (you know which ones I’m talking about!)
GLUTES VS. LEGS
We can’t talk about training the glutes without mentioning the leg muscles. Glutes are the muscles that are in the buttocks region. It is plural because there is actually more than one glute muscle: 3 to be exact… gluteus maximus, gluteus medius and gluteus minimum. While one would think you could isolate these glute muscles, every muscle that works the butt also incorporates assistance from the leg muscles. In fact, many “glute exercises” actually primarily work the leg muscles and recruit the glutes as a secondary.
The leg muscles I’m referring to most are the quadriceps (front of the legs) and hamstrings (back of the legs). Here’s a little secret that took me far too long to learn myself… the best way to train your glutes is to focus on training your legs and strategically add in glute-focused movements.
For this reason, I am sharing not just 3 of the best butt exercises but 6 in total: 3 less common, isolated movements that I suggest adding in at the very beginning or end of a leg workout to emphasize the glutes as well as 3 common, compound movements. Compound movements are those that will recruit both the leg and glute muscles.
GLUTE TRAINING MUSTS
PRE-EXHAUST: if you’ve trained with me for some time and followed my plans or challenges, you know this is one of my signature training techniques. We almost always start a gluts-focused workout off with a pre-exhaust. This is simply a few isolated glute exercises completed with little to no weight at the beginning of a leg workout. Starting the workout off this way will cause the glutes to fatigue early on, creating a deeper muscle breakdown (a good thing!) thought the workout =glute progress
BURN OUT/DROP SETS: because the glutes are often harder to fatigue because the leg muscles will take over, I like to add in burn out sets and drop sets. I complete burn out sets at the end of my leg workout by performing movements (with little to no weight again) to failure (or almost failure). For example, I’ll do as many jump squats as possible. I also like to complete drop sets in which with every set, I’ll decrease the weight and complete as many sets until I fatigue.
HEAVY WEIGHT: the reason I mention we should focus on training legs is for this point! During a leg workout, we must progressively train by increasing the weight as we can from week to week. This does wonders for the glutes. All lower body exercises will target both the legs and glutes, so going heavy/pushing yourself on leg day is some of the best booty training we can do.
HIGH REPS: when I complete the less common, isolated movements, I like to train with higher rep ranges. This compliments the slightly lower rep ranges and heavier weight used for more common, compound exercises.
TOP 3 LESS COMMON, ISOLATED MOVEMENTS:
These 3 exercises are common but “less commonly” associated with being the “best butt workouts.” I find these 3 to be highly effective at targeting and sculpting the backside.
1. HYPEREXTENSIONS + REVERSE HYPEREXTENSIONS: these are commonly thought of as lower back exercises, but they also target the “top” region of the glutes, which is why I love them. Be careful not to overextend with both of these movements. I also find this exercise is most effective using just body weight and working through the move very slowly.
2. GLUTE BRIDGES: glute bridges are an incredibly versatile workout with so many variations. You can elevate your upper body on a bench/ball. You can elevate your feet on a bench/step. You can complete it flat on the floor. You can use your body weight, a barbell, a plate, a kettle bell or dumbbells for resistance. All of these variations are why I think it’s one of the best butt movements because often the “best” movement has to do with your body mechanics and how a movement feels. All of these tweaks give you the opportunity to see which allows you you to feel the movement most.
3. CABLE KICKBACKS: I like to perform this movement on a cable machine at the gym. If you’re working out at home, you can easily substitute in a resistance band. I sometimes stand more upright, sometimes lean forward more, sometimes bend in the knee more, sometimes keep my leg stiffer. Lots of great variations here too!
ToP 3 COMMON, COMPOUND MOVEMENTS:
I couldn’t complete this post without mentioning these 3 compound movements. I can’t stress enough that the best butt workouts are those that are traditional weight training leg movements like those listed below.
1. SPLIT SQUATS: I feel this more in the glutes more than any other movement, which is why I had to add it to the list. I complete this movement in two ways: slow and controlled like a traditional rep and pulsing the movement completing partial reps.
2. WALKING LUNGES: we all know about walking lunges but I have one tip that turns this exercise into a glute-focused movement. When you’re in the lunge position and about to push up to step forward with your back foot, lean slightly forward instead of keeping your upper body completely upright. As you do so, push though the heel and feel that glute engage.
3. DEADLIFTS: deadlifts of any variation are great for the glutes, but my personal favorite is the sumo deadlift. Not only does a sumo deadlift work the entire body and butt, but it’s also really great at targeting those stubborn inner thighs.
WHY NOT SQUATS?
Oh, squats are great too! They’re definitely a staple, but in my opinion, they get so much attention that we often forget about other great movements too This was simply my attempt to highlight other (non squat) exercises that are great for the glutes!
I always love a switch up, so today that’s what I’m sharing with you. The scheduled workout of the day is legs as part of the Weight Training Plan 2.o/Summer Challenge. Buttt, if you’re looking for a little something different, I have an alternative workout you can try today!
My sweet little Leo turned 1 month old on Friday (half of my heart wants him to stay little forever and the other half loves watching him grow). I decided this is the week that I am going to ease back into workouts.
My husband, Anthony and I are celebrating 2 years of marriage today, so my mom came over to watch the baby and we headed out for our day date… brunch at our favorite place and a workout outside. I had Anthony record clips of my workout so that I could share it with you.
3 sets, 30 reps – Step Up Hops (30 reps each side)
3 sets, 20 reps – Calf Raises
*Personally, I tried to take as little rest in between sets as possible
EXERCISE DESCRIPTIONS + TIPS:
Kettlebell Swings: begin with your legs wider than shoulder width apart and your knees bent, sitting slightly back into the start of a squat position. Reach down with both hands to grab a dumbbell and let it hang straight down in front of you. Use your glutes (important!) to fuel this movement. Squeeze your butt and thrust your hips forward as you move the kettlebell from down in front of you to straight out at shoulder level. Keep your chest high.
Elevated Split Squats + Kickback: place your front foot slightly elevated on some sort of step. Transfer your weight to that front foot as your back leg comes up into a glute kickback. Don’t use momentum… preform this movement slow and controlled allowing that glute to do the work in the kickback. Bring that back leg down to the ground, dropping into a lunge/split squat position and repeat.
Stair Squat Hops: on a series of steps, sit back and down into a squat. Slowly and carefully hop up to the next step staying in that squat position. If you only have a few steps (like I do), briskly jog down the steps to repeat.
KB Walking Lunges:perform walking lunges as you normally would but to increase the challenge, with every lunge, transfer the kettlebell from your right hand to your left hand (and vice versa). Make this kettelbell transfer between your legs as you lunge forward.
Step Up Hops:Place one foot on a step and very quickly, drive the knee on the opposite leg up as you hop off of the step. Repeat. I find it’s key with this movement to develop a rhythm and use your arms to drive yourself up.
Calf Raises: Find a step or if you don’t have one, you can perform this movement on a flat surface but a step will increase the challenge. Stand only with the balls of your feet on the step and raise to your tippy toes. My personal tip is that I like to hold this movement for one to two seconds at the top to really engage the calves and then slowly lower down.
BOOTY! BOOTY! BOOTY! The booty or more properly known as the “glutes” are the muscles that make up our butt. It seems that we are all focusing on our glutes these days. Some of us are interested in growing the glutes. Other of us want to shrink our glutes. And, many of us are focused on lifting and sculpting the glutes.
Whatever your glute goals are, I’m here to help! Read on for more on how to get your glutes to where you want them to be hehe!
MY GLUTE JOURNEY
I real quickly want to share my glute journey, so you understand how I know how to achieve each one of the goals below. When I was a teenager, I was tall and skinny. Don’t confuse skinny with lean because while I was skinny, I wasn’t lean; I had body fat and very little muscle mass/muscle definition. I also had a complete pancake booty.
At first, I wanted my butt even smaller. I found ways to train that targeted my glutes but not in a way that increased muscle mass. Then, big glutes became the thing (are they ever not?!) lol. I wanted my butt so big that I even tried training it nearly every day. Now, I’ve settled somewhere in between, I like to keep my backside tight, lifted and sculpted.
Bottom line… no matter what your glute goals are, I’ve been there too. Below, I will share each goal and what I’ve found to work best to reach that goal.
HOW TO GROW YOUR GLUTES
Growing your glutes is a challenge, but one that is possible, especially through weight training. Just like with any other muscle group, we must focus on muscle hypertrophy in order to increase muscle mass on that backside. Here’s what I’ve found to work.
GLUTE PRE-EXHAUST: you know this is one of my signature training styles and something I include in the new Weight Training Plan 2.0 because it ignites those glutes. The idea of a glute pre-exhaust is that you begin your workout with a few glute isolated exercises like cable kickbacks or donkey kicks or glute bridges. The exact exercises aren’t as important as is feeling the movement and getting those glutes fired up. Then, you begin your regular leg workout. Because the glutes are already “exhausted” they are forced to work even harder in the leg workout. I find this very effective for making a leg day glute focused.
TRADITIONAL POWERLIFTING EXERCISES: this one came through a lot of trial and error in my personal journey. If you want to grow your glutes, stick to the staples like squats and deadlifts! For a long time, I did all sorts of step ups, curtsy lunges and cool-looking glute exercises I saw on Instagram (those are great but have their time and place!). The traditional powerlifting exercises are ones that target the legs and glutes so intensely that other exercises don’t seem to compare. For this reason, when I’m focused on growing my glutes, I always include squats and deadlifts (or some variation) in every leg workout.
HEAVIER LIFTING: especially with those traditional powerlifting exercises, challenge yourself with weight. The idea here is that we are always progressively training to see results. Progressive training is about doing something just a little bit “more” than the previous workout. While there are many ways to progressively train, in this example, we would be increasing the weight just a little bit week to week. This extra challenge helps grow those glutes.
HOW TO STRINK YOUR GLUTES
So, you want to shrink those glutes… I’ve got it! I’ve been there too! I have a few techniques both in and out of the gym that will help you here, but I want to stress as many times as I can that you will achieve this goal quickest if you focus on the food you’re eating! Check out the Eat Your Way Lean Meal Plan if you need extra help there… it will teach you how to see these physical results through food.
FOCUS ON OVERALL BODY FAT REDUCTION: okay, so spot targeting is a complete fitness myth (despite what magazines/marketing attempt to “teach” us – grrrr). Spot targeting is the idea that we can pick and choose where we lose body fat. For example, ab exercises will NOT decrease belly fat. Exercise can only increase muscle mass not directly decrease fat. So, we can’t do a particular butt exercise to shrink the glutes.
What we can do, however, is focus on decreasing overall body fat to eventually blast fat on that booty. We do this through healthy eating and exercise. If this is your goal, stick to your healthy lifestyle in the gym and in the kitchen. I will share that from personal experience… this goal is reached much more effectively through the work you do with nutrition.
HIGHER REP TRAINING: as far as in the gym, stick to a slightly higher rep range if you’re working to shrink the size of your backside. When performing exercises, aim for a rep range around 15-20+ for your leg/glute exercises. This will work those glutes without making muscle mass the main goal.
CARDIO/RUNNING: this is another personal tip from my training. I don’t know the science behind this (or if there even is any), but when I add in cardio… more specifically running into my routine, my butt seems to look its best. I’m not a huge runner so don’t overwhelm yourself here. A light jog or even a run/walk mixture will make for a great addition to your regimen.
HOW TO LIFT + SCULPT YOUR GLUTES
Personally, this is mostly where I fall with my glute goals. I always like to add a bit of a plump to the backside haha but I mostly focus on keeping my glutes tight, sculpted and lifted. Here’s what I do for that.
TRADITIONAL WEIGHT TRAINING: what I mean by this is a healthy balance of weight training for all muscle groups with a variety of exercises. Typically, this includes 1-2 leg/glute days per week as well as other glute work mixed in through cardio. For traditional weight training, I focus on including some powerlifting exercises (like squats and deadlifts) with a mix of other lower body movements… you see these types of workouts all over my blog and in my plans. I also focus on my entire body to keep everything in balance.
MODERATE REP RANGE: I stick to a rep range around 12-15 reps. Sometimes it’s a little more. Sometimes it’s a little less. I find this rep range to be good for muscle hypertrophy as well as keeping the body tight.
Plyometrics + HIIT: plyometrics or explosive jump exercises such as squat jumps, alternating jumping lunges, box jumps, etc. as well as HIIT cardio like sprints are things I like to add in the mix. I find these movements help to work my glute muscles while keeping my body conditioned for that overall fit and lean look.
Don’t forget that your glutes are great just as they are. When I was in my “I want a bigger butt” stage, I was so annoyed that my glutes wouldn’t grow overnight. I became obsessed with this goal and it wasn’t very healthy for my mindset. I slowly learned to embrace my body and sculpt my curves made of muscle in the best way I could.
Just don’t forget that achieving your glute goals won’t make you any happier, prettier or better than you are right now. These goals are fun to set and work on, but your bootyful as you are!
It’s the last weighted workout of the ConfidenceKini Challenge! So, of course, I wanted to end with a combination I love… shoulders and glutes. Sculpted shoulders give the entire arm that strong fit look, and who doesn’t love some glute work?! I upped the reps today to continue focusing on progression.
Also, be sure to swing by the blog on Sunday for your next week of workouts (because it’s never really over when it’s over!).
(SCROLL DOWN FOR TODAY’S WORKOUT)
Today’s workout consists of 5 weighted exercises with cardio blasts in between
Complete 3 sets of each exercise before moving into the cardio blast
The workout looks like: 3 sets of 20 reps- shoulder press, 1 set of 20 reps- squat jumps, 3 sets of 20 reps- sumo squats and so on
DAILY PHOTO CHALLENGE:
“FRIEND THANK YOU” How about sharing some love and gratitude with an LG Sister who has been a great friend to you throughout this challenge! #LGTeamKini
What better way to begin the week than with an intense leg and butt workout. Today’s workout is especially challenging with supersets that combine heavy lifting and plyometrics. This combination not only works the muscles but also challenges your cardiovascular endurance.. sculpting legs and burning serious calories! As always, focus on using challenging weight with the weighted movements!
(SCROLL DOWN FOR TODAY’S WORKOUT)
(AB WORKOUT FOUND IN AB PLAN 2.0 AS PART OF THE PREMIUM CHALLENGE PACKS)
Today’s workout consists of 4 supersets; a superset is when 2 exercises are performed back to back with no rest in between
Perform 3 rounds or sets of each superset before moving onto the next one
You can always substitute a set of dumbbells for a barbell to work with the equipment you have
If you’re up for an added challenge, add moves from THIS workout video I posted to the end of today’s workout
DAILY PHOTO CHALLENGE:
“WORK FLOW” I love getting to know each other in different ways, so today, share what a day of work looks like for you whether that’s killing’ it at the office or bustin’ your booty at home with the kids #LGTeamKini
*Note: the Premium Challenge Bundle is for those who don’t yet have the Meal Plan but would like to join at a discounted price; if you already are a meal plan member, opt for the Premium Challenge Pack.