Glam Booty Workout
Hello My Darlings,
I have an amazing lower body workout for you today, this workout is going to make it to my top favorite routines list. The best thing about this workout is that you won’t need to do any cardio afterwards, it’s all included. It took me 36 minutes to complete this routine, but I repeated part 1 twice, at the beginning and at the end of this workout. If you only do part one at the beginning then this workout will take you 33 minutes to complete.
So many of you guys are doing my workouts now, and I would like to say a few words for the newbies. Every day I still get a lot of questions about how many days a week is best to workout. A lot of you guys are writing me that you are so used to working out 5-6 days a week doing full body routines and that it’s hard for you to break those habits.
In order for you to break these habits you have to think using logic and common sense. If you are working out 5-6 days a week using the same muscle groups, when do you think your body will have time to recover? How about your joints, do you think it’s healthy to constantly overwork your joints?
I would like for you to consider a few things:
- A – Your body doesn’t develop during training, training only stimulates your muscle.
- B – Your can only develop and grow muscle while at rest. No rest no muscle.
- C – When it comes to training and getting the best results, more is NOT better. Beginners have a hard time understanding that, but if you have been working out for a while and still don’t’ have the fitness level and the body of your dreams, haven’t you ever thought that you are doing something wrong?
If you are new to my site I recommend for you to read these two very important articles, they will help you understand how training works and I believe it will help you to break that habit of 5-6 days a week of full body workouts. First article is ” How To Train For Best Results ” and second article is ” and ” Recovery Week and Active Rest “.
Now back to today’s workout. Make sure to always warm-up, follow me along in my basic warm-up video, and of course always remember: Proper Form AKA Quality ( is what will bring you the real results and prevent you from
injuries ) Vs Speed and Quantity.
Please watch the workout recap part of the video to know the proper explanation of each exercise, cause video is very deceiving.
In this routine I was using my Gymboss timer, my 40 lbs versafit bag, and half of My Pink Toy Lebert . I used Lebert because the height of it was perfect for the exercise I was doing, but you can use a regular chair. The idea is for you to repeat each rep the same as last and not just swing your leg around.
His workout is broken down into 2 parts. First part is only 3 minutes long and consists of only 1 exercise, and second part is Interval Training. At the end of the second part I repeated the first part, but you don’t have to, it’s all up to you.
Do not shorted your intervals, not the max interval or the break interval. I created these specific intervals for a reason considering the exercise I was using and the amount of break you need in between them. Every exercise goes in specific order and with these specific intervals, so don’t be lazy – push your self!
Set your timer for one interval of 3 minutes to count down. There is only one exercise and you will be alternating sides each time.
- Weighted 4 pulse diagonal back lunge
Set your timer for 2 intervals, 15 sec ( break interval ) and 1 minute ( max effort interval ), for the total of 24 rounds. There is 6 exercises in this part, but two of them are done on each side. You will go through the following sequence for 3 rounds total.
- Weighted Swing Lunge-Squat Right Leg
- One Leg Squat & Jump-Up Right Leg
- Weighted Swing Lunge-Squat Left Leg
- One Leg Squat & Jump-Up Left Leg
- Three Count Superman Hold
- Weighted Plie Squat ( watch my tempo in the video )
- Switch Bridge on a medicine ball
- Double Tuck Jump
After I finished the interval training part, I repeated the 1st part one more time.
First time – 27, second time 26 ( I counted one side at a time )
1) – 12, 11, 9
2) – 8, 7, 7
3) – 13, 11, 10
4) – 8, 7, 7
5) – 11, 10, 10
6) – 13, 12, 12
7) 20, 18, 17 ( Had to update this, thank you Susu for pointing it out )
8) – 12, 13, 12
Since it’s the end of the week, I did my usual Full Body Stretching routine.
Have a wonderful weekend Darlings!
PS – Check out my this week’s article for EvilCyber.com – ” Workout Tips For Six Pack Abs ”