💥 This variant training is very hard, one such a week workout on the buttocks is enough. It is better to spend it after a day of rest. The second let it be not purposefully on the “booty”, and on his feet. You can include 1 exercise on the buttocks, and the rest – the legs with the side inclusion of the buttocks.
- If after this workout you still have strength for even a 10-minute cardio, it means that you fumbled cheat: either you took a little weight, or you took a long rest between sets.
- We take a weight such that the last repetition in the approach is given through “I can’t”, between approaches there is no rest for more than two minutes. Try to fit in a minute. If you relax less, you simply will not pull out this workout.
4 sets of 10 repetitions.
-Squat at least to parallel the hips with the floor. Getting up from the squat, do not be lazy to file the pelvis forward, tightly squeezing the buttocks.
3 sets of 20 steps.
-Do not flush the body forward and here, unlike the previous exercise, try to touch the floor with your knee.
🔥 Hip Raise
3 sets x 10 repeats
-We do without weight or with a weight in the form of a barbell, at a fast pace, at the top point we strongly compress the buttocks, slowly descend and repeat the approach.
KickBack bent leg from standing on all fours.
3 x 20 each leg.
Pace is fast, movement is explosive.
If you consistently include this workout in your weekly split, by the summer your buttocks will be elastic and sexy.