Bikini Butt Workout

Brazilian Butt Workout

Circuit 1: Warmup/Abs

  1. Overhead dumbbell or cable side bend (low weight) (20 each side)

side bend (If using a cable, hold the handle above your head and bend sideways, using your obliques)

2. Cable crunches (30)

cable crunch

3. Lying heel touch (20 each side)

heel touch

Rest 45 seconds. Repeat 3x total.

Circuit 2:

1. Wide stance sumo squat (15)

Variation 1: With barbell:

wide stance

Or Variation 2: With kettleball or dumbbell (heavier weight):

wide stance2

2. Single leg deadlift (15 each side) (10-15lb dumbbells)

single leg deadlift

3. Weighted split squats (15 each side) (Use a Smith machine for better balance. Make sure your front leg and glute muscle are the only ones working.)

split squat2

4. Jumping jacks (100).

jumping-jacks1

Rest 45 seconds. Repeat 3x total.

Circuit 3:

  1. Step up + leg lift (15 each side. Use 10-15 lb dumbbells or a 20 lb barbell if you can. Unlike the picture, make sure you lift that back leg parallel to the floor.)

step up leg lift

2. Lying hamstring curl (12. Use the heaviest weight you can do 12 of.)

legcurl legcurl2

Or if you don’t have that machine, hamstring stability ball curls are also good! (Do 20)

lying ball

3. Hip extension with weight in knee (20 each side)

donkey kick

Follow the picture above, but hold 5lb dumbbell behind knee as shown below:

donkey kick weight

4. Squat jumps (40)

(You can use your arms for momentum, or keep them wherever feels comfortable for you. Aim to get really low and achieve maximum air for these!)

squat jumps

Rest 45 seconds. Repeat 3x total.

Cool down! Make sure you stretch and walk those muscles out so you’re not too sore the next day.

Great job! This is one of the days that I recommend a pre-workout, or some coffee beforehand, along with a solid meal of carbs and proteins an hour before the workout.

Tips:

When I first started doing a program that involved not using machines 100% of the time, I felt kind of awkward at the gym, and sometimes I would skip exercises that I felt would be too weird to do with everyone there. DON’T DO THAT. As soon as I got the guts to just do it and ignore everyone else, I noticed much better results in my fitness level, as well as more confidence in the gym! People at the gym come up to me all the time now and say I look like I really know what I’m doing, or they ask for suggestions for new exercises that they can do too. Usually the weird, conspicuous exercises are the ones that work the best! So don’t be afraid to make a little corner of the gym yours, put everything you need for one circuit there, and just do your thing.

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