Skip to main content

Booty Booster Workout: Part II

Now that you've mastered Booty Booster Part I, it's time to move onto more moves to target those glutes, calves, hamstrings and thighs. Progression is the only way to keep those muscles stimulated and continuously challenged.

Here is Booty Booster Part II to help further tone and strengthen your lower body giving you those curves and definition you want without surgery or suffering.

Prone Leg Lifts:
- Start out lying on your stomach (prone)
- Rest head on your arms
- Keep legs straight and contracted
- Lift legs up off the ground together slowly
- Hold for a second
- Lower legs to the ground together slowly
1. Lay on Stomach (Prone).
2. Lift Legs Off Ground Together Slowly.
3. Lower Legs to Ground Slowly.
4. Repeat Lift Again.


Diamond Leg Lifts:
- Start out lying on your stomach (prone)
- Rest head on your arms
- Keep heels together and bend knees 90 degrees
- Keep legs contracted
- Lift legs up off the ground together slowly
- Hold for a second
- Lower legs to the ground together slowly
1. Lay on Stomach (Prone).

2. Bend Knees 90 Degrees and Lift Legs Together Slowly.
3. Lower Legs to Ground Slowly and Repeat the Move.


Dead-lifts:
- Stand with your feet shoulder-width apart
- Rest body bar on your thighs
- Keep slight bend in the knees
- Move hips back, chest forward and drop bar just below knees
- Slowly contract glutes, hamstrings and calves while raising bar
- Return to starting position
1. Rest Bar on Thighs.
2.
Move Hips Back, Chest Forward and Drop Bar Just Below Knees.


3. C
ontract Glutes, Hamstrings and Calves While Lifting Bar.


Mat Push:
- Use towel or mat folded up
- Crouch down low with abs contracted
- Keep slight bend in your arms
- Push off back leg slowly and crawl along floor

1. Fold Towel/Mat, Crouch Down with Slight Bend in Arms.
2. Push Off Back Leg Slowly.

3. Slowly Crawl Along Floor.

Scissor Leg Kicks:
- Start out lying on your stomach (prone)
- Rest head on your arms
- Keep legs straight and contracted

- Lift right leg up off the ground slowly
- Hold for a second then lower
- Alternate and lift left off the ground slowly
1. Lay on Stomach (prone).
2. Lift Right Leg Slowly.
3. Lower Right Leg while Lifting Left Leg.
4. Continue Alternating.

High Kick Outs:
- Start out on your hands and knees (quadruped)
- Lift right leg up off floor
- Kick up and out while contracting glutes, calves and hamstrings
- Lower the leg while contracting the abs
- Alternate legs and repeat
1. Start on Hands and Knees.
2. Left Right Leg Off the Floor.

3. Kick Up and Out, Contracting Glutes, Calves & Hamstrings.
4. Alternate Legs.

5.
Kick Up and Out, Contracting Glutes, Calves & Hamstrings.



Booty Booster Workout Part III coming soon!
Labels:

Comments

Post a Comment

Popular posts from this blog

Healthy Recipe - Jello Pudding Pops

Need a healthy substitute for ice cream or sugary frozen treats? - Try JELL-O Pudding Pops RECIPE: 1 package JELL-O Chocolate Sugar-Free Pudding 2 cups Fat-Free Milk 1 cup Sugar-Free Cool Whip 1. Beat pudding mix & milk in medium bowl with whisk for about 2min. 2. Stir in Sugar-Free Cool Whip. 3. Spoon mix into small paper/plastic cups. 4. Insert wooden sticks into the middle of each. 5. Freeze for 4 hours or until firm. - To remove from cups, run under warm water.
7 comments
Read more

AFAA Personal Training Certification *Part #1*

Well this past weekend I attended a 3 day workshop hosted by UCF for AFAA's Personal Training v3 Certification, presented by Dr. Dorette Nysewander. For those of you interested in pursuing your personal training certification, I highly recommend AFAA's 3day workshop. I found it a little nerve wracking not knowing exactly what to expect for the test and the 3 days so I wanted to share the experience with others looking to pursue their certification. Registration: Definitely do not wait until the last minute to register. If you are new to the fitness world (Anatomy, Physiology, Kinesiology) you should register 5-10 months in advance based on your availability to study and your study habits. For your registration, you can register online with AFAA or call them directly (1-877-968-7263). I called in my registration as I wanted to speak to a representative about the test and study materials. Study Materials: AFAA offers several study packages for your convenience depending on your ...
9 comments
Read more

Body Fat 101

The word FAT tends to be overused and incorrectly described for some individuals. Let's explore the word FAT. In medical terms, the word fat is used to describe adipose tissue. This adipose tissue is stored for future use or over extended periods of time. The location of where this tissue is stored is not going to be the same for every individual. The deposit locations of adipose tissue depend on several different factors. These factors include genetics, areas of the body not readily accompanied with muscle or other body parts that aren't heavily engaged in activities of daily living. For example, for someone who is a web designer and spends 8-14hrs/day sitting in front of a computer may tend to have larger deposits of adipose tissue in their thighs and glutes than an individual who works on an assembly line at a factory. So how do we know what is really fat vs. muscle? This is where Fitness Assements come into play. These assessments help to analyze an individual's body fa...
Post a Comment
Read more