In my opinion, the most attractive and powerful piece of equipment a person can have is a great a**! Forget ripped 6-packs, a nice SHAPELY BUTT is where it's at!!!
Am I right?!
Here is a FANTASTIC BUTT BLASTER WORKOUT that you can do anywhere...No Excuses!
Warm-up: Get a step, staircase, chair, park bench, street curb
100 Toe taps, rest 30 seconds
100 Up and Over Step
(If you are using equipment ie. staircase that doesn't allow you to go up and over, split the reps and perform 50 side step ups each side)
3 Sets
A) Weighted Step-ups - 15x each side
-Do all of them on your left leg first, keep your left foot on step ( do not remove it during exercise), when at the top of the motion on the step, kick right leg back squeezing your glute, keep that right leg straight, step down!
B) Stationary Alternating Forward Lunges, hold DBs - 15x each side.
C) Straight Leg Deadlifts, take a wide stance with DBs - 15x
*Rest for 45 seconds and go again!
3 Sets - Conditioning Sequence:
A) 50 Feet together Jumps front to Back
B) 20 Pop Squats (Get your butt low!!)
C) 20 Feet Touching Jump Squats
D) 20 Walking Lunges Down, 20 Back
E) Jump Lunges holding DBs - 10x each side
-Land softly to protect your joints and take your time being explosive. Once done, drop weights and do 5 more jump lunges each side.
*Rest for 45 seconds and go again!
Doesn't look too horrendous on paper does it!?
But it is one of those EPIC workouts where you will wake up the next morning in a world of trouble, which i kinda like! Your lower half will be SORE! It will be due to the fact that your glutes were firing on all cylinders, regardless of what exercise you were doing. Keep in mind, that strong glutes aren't just aesthetically pleasing but they prevent a whole array of injuries.
Remember, there is no black or white rule on how an exercise should be done, its important to take the training goal into consideration. In this case, FOCUS on your glutes!
Give me any leg exercise, and i can turn it into a glute-dominant exercise by manipulating my arms or becoming 100% focused on mind-muscle connection. I am sure my clients get tired of hearing me say "glutes, glutes, glutes" "drive through your heels" "squeeze your glutes" "drive your hips forward" "keep your ass and abs tight"! For example, by having a slight forward lean and a more vertical shin while doing a step up you increase the focus on the hip/glutes. When you squat, focus on pushing your heels through the floor and driving your hips forward. Doing a DB lunge, sit back or push back on the back foot (toes), sink down keeping my back straight to maximize the stretch on my glutes.
Sooo, the next time you freak out about having a little 'extra' junk in your trunk, STOP, breathe, and focus on your positive ASSets.
Have a Happy and Healthy Day, Cheers :)