Get ready to be sore!
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If you can get through this workout and still walk out of the gym.... you deserve a medal. BUT you have to do them the way I describe them.
This is series of exercises designed to target the glutes. In the videos below, bikini champion Kerry is getting ready for Nationals - she focuses a lot on having a tight butt. This is how she trains her glutes.

When working the glutes there are a few things to remember:
  • focus on pushing with your HEELS, this puts the stress on the glutes - if the pressure is on the balls of the feet, the stress is on the quads and knees
  • the lower you go down, the more stress there will be on your glute muscles
  • but... only go down as far as it's comfortable for your knees
Step ups and split squats:
In this video she is working the same leg back-to-back with both exercises and then she switches and focuses on the other legs (ex. perform a split squat with the left leg and immediately perform a step-up with the same leg). This one will get you sore the next day!
  • Perform 5 cycles (1 cycle is complete after you've done step-ups and split squats with both legs)
  • 15 reps each leg
Duck squats + Frog Jumps:

If you can perform 2 cycles of this without resting you are in great shape (but you have to do it with your legs bent the entire time -  no standing straight up.... in other words - try to keep your knees bent the entire time you do these cycles). Your legs and glutes will be burning
  • Perform 5 cycles nonstop.... remember keep those knees bent the entire time (you won't be able to do it... nobody can!)
  • 15 reps each leg
Duck squats + Spy squats
Spy squats are killer.... but when you combine them with duck squats it's even worse. The key is to stay low and keep your knees bent the entire time!
  • Perform 5 cycles nonstop.... again, you won't be able to do it!
  • 15 Duck squats + 30 Spy squats (15 each leg)
Kerry performs the spy squats from 2 different angles so you can get a better view
 


Comments

Ebony
06/01/2011 02:05

Why do you call them spy squats?

Reply
maureen
06/01/2011 08:42

I am going to give this a try next leg day. Enjoy your videos and website. Thanks for the info.

Reply
Karen
06/02/2011 10:42

Great Workout. Definitely felt the burn and so sore today...Love it!!

Reply
Jill
06/05/2011 23:27

I did all three of these combos as a circuit last week and it was a GREAT workout! I added them as a cardio/conditioning circuit on one of leg days and it was awesome! Thank you!

Reply
Gina
07/05/2011 13:06

I can't wait to try these exercise combos. They look very effective. I am so excited!
Thank you!

Reply



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