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Kettlebell Legs & Glutes Workout

 
 

Hi Love!

Lately, I have been absolutely loving leg day. I've been enjoying pushing HARD and lifting as heavy as I can to really make my quads and hammies pop. 

I'm so excited to bring you this workout because it includes a lot of my all time favorite legs and glutes exercises. This workout is super versatile. You can perform these lifts with dumbbells or a kettlebell and it can be done at the gym or at home. 

Tips for Growing the Legs & Glutes

1. Slow down that negative, girl! 

This goes for all workouts. I see so many gym goers just dropping the weight versus controlling the entire lift. What do I mean by this? Take a squat, for example. You'll see people very quickly lower into the squat.

However, in order to maximize the effectiveness of this lower body lift, they should be feeling the burn on the way down (the negative portion of the lift) just as much as on the way up! Slow down the descent into the squat. You should be decelerating and...

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20 Minute AMRAP Workout for Glutes

 
 

Hi Babycakes!

One of the things I am constantly asked about in regards to building muscle, is building the glutes. I get it... every woman wants a nice perky butt. When it comes to booty muscles, it's important to incorporate a lot of glute isolation movements.

Squats are great, but they're not enough. It's also extremely important to vary rep ranges. Meaning, some days you're hitting 15-20 reps. Some days, you're hitting 8-12 reps. Some days you're hitting 3-5 reps. Your body adapts to rep ranges before it adapts to the exercises themselves. 

Today's booty workout is lighter weight, higher reps. We're going to hit 20 reps of each movement, as many rounds as possible before 20 minutes is up.

All you need is a resistance band and a set of lightweight dumbbells you can use for squat to presses. 

Get ready to feel the booty BURN!

Don't forget to pin this post so you can pull up the video when you're at the gym! (Pin is at the bottom of this post.) 

The...

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Glutes Dumbbell Workout

dumbbells glutes workouts Oct 18, 2019
 
 

 

Contrary to popular belief, when you want to build the glutes, squats are actually NOT your best friend. Glute activation during the squat is much lower than during other glute focused exercises. 

Another thing women get wrong is believing they need to lift super heavy 24/7 to build the booty. 

While heavy lifts are important, you want to vary your weight and rep ranges to prevent plateaus in progress. 

In this workout, we're incorporating much lighter weight and higher reps. The advantage here is that you can really focus on that mind muscle connection and ensure the glutes are pulling the weight.

Often as we go heavier with lower body exercises, the quads and hamstrings are recruited to pull the heavier load. When we go light, we can ensure the glutes are getting as much out of each movement as possible. Really pay attention to the glute contraction throughout the whole workout. 

Training Instructions

This workout is made up of...

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Beginner Friendly Glute Workout

glutes workouts Jul 27, 2019
 

 

As a national level bikini competitor, glutes are a huge focus of my workouts! I don't know a single woman that doesn't want a round, perky set of glutes SO. That being said, I just HAD to share this workout with you! 

I used to think squats were the answer to all the booty problems. 

But over the years, I've learned the power of isolation exercises, lighter lifting, and resistance bands! 

You might have seen lighter lifting and thought, WHAT? Lighter?? 

Let me explain. 

Most people have weak, under active glute muscles. Add to that the fact that most women are quad dominant. 

This means that when the booty is weak, the quads take over to make the movement happen! Your body wants to find the path of least resistance to make the movement happen - whatever movement your brain is commanding it to do. 

So even if you're doing a glute focused movement like hip thrusts, if the weight is too heavy for the glutes, the quads come to the...

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4 Best Resistance Band Exercises for Glutes

glutes workouts Jun 30, 2019
 
 

These exercises use resistance bands to achieve round, full glutes. If transforming your glutes is your main goal, it's important to incorporate high volume each week to really stimulate these muscles. 

Anatomy of the Glutes

The glutes are made up of three muscles.

The gluteus Maximus is the largest gluteal muscle and is mainly used for hip extension. For example, it's the muscle used to rise from a squat or deadlift and perform a glute kickback.

The gluteus medius and minimus are the smaller upper and outer portion of your glutes. You use them for thigh abduction, thigh internal rotation when the hips are flexed, and thigh external rotation when the hips are extended.

In order to achieve rounded glutes, you need to be working all three of these muscles so understanding how they work and the function of each of them is important. 

The Squat Myth

If you're a woman focused on building the booty, chances are you've encountered the "do your squats" advice. Many...

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