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Can I get an encore?
Apparently you’re into amazing butt workouts! Given the success of our “Booty Pop” workout we decided to look at it again, mix it up with some new exercises, intensify the heck out of it, and spit it out in an all-now 15-minute butt barrage that shall heretofore be called “Booty Pop #2”!! If you’re looking to shape, sculpt, tone, tighten, and ultimately perkify your backside – you’ve come to the right place. Let’s do this!
Your money maker with “Booty Pop #2” is going to be intensity. The first 30 seconds of the exercise is a normal, comfortable pace (one rep every 3-4 seconds). The second 30 seconds is as hard as you can go – kick the intensity up to one rep every 1-2 seconds. Give it all you’ve got – trust me, the jeans will make it all worth it.
The Workout
1. Bench/stair lunge with leg lift
Lunging onto an elevated surface is a great way to get the glutes fired up! As you lunge up onto the stair/box with your left leg lift your right leg up towards the ceiling. This adds a contraction to the right glutes as well as the left during the lunge.
30 seconds normal intensity (one rep every 3-4 seconds)
30 seconds high intensity (one rep every 1-2 seconds)
2. Plie Squats
Externally rotating the hips is a great way to activate the deeper glute muscles. Hold a weight if you need some added resistance.
30 seconds normal intensity (one rep every 3-4 seconds)
30 seconds high intensity (one rep every 1-2 seconds)
Single leg bridge
Concentrate on smashing the butt throughout the whole motion – all the way up and all the way down.
15 seconds on each leg at normal intensity (one rep every 3-4 seconds)
15 seconds on each leg at high intensity (one rep every 1-2 seconds)
Single leg bridge pulses
Tap it out! Just like your single leg bridges but now we’re just doing very small pulses as high towards the ceiling as you can go (your hip/butt should never touch the ground).
15 seconds on each leg at normal intensity (one rep every 3-4 seconds)
15 seconds on each leg at high intensity (one rep every 1-2 seconds)
Rest
But don’t get too comfortable – you only get 60 seconds
Repeat three times and you’re well on your way to an ostentatious derrière!!
“Pin It” if your butt feels amazing!
I love hearing from our readers! If you have a question or comment leave it below or email me at ToneandTightenFitness@gmail.com
Make it happen,
Jared
By Jared Beckstrand
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Have a great day!
Jared