Barbz Build your UnderButt in 10 mins to Nicki🎵🍑✨

🔥 Level 8 - 3/4 mins

🔥🔥 Level 10 - 2/3 mins

🔥🔥🔥 Level - 12 2/3 mins

🔥🔥🔥🔥 Level 14 - 1/2 mins

Honestly this workout sucks if you’ve never done these levels before ✨BUT✨ once you’re done and caught your breath, you’re going to feel great! And when you see how many calories you’ve burned, you’re gonna feel even better.

After about several weeks my body got used to this workout and I started to up my levels even more! This workout went from a dreaded must do, to something that is now a anticipated routine.

On average I burn 80+ every 10 mins doing this workout.

My gym partner burns 100+ calories doing this.

I like this 10 minute burn as a pre-workout warm up to get my body temperature up to help me go right into stretching and start the workout off on a good foot.

However my gym partner prefers this exercise as a gym finisher before we cool down, I don’t because by the time I’m done with my workout I’m too zonked to even attempt this lol.

Let me know what you prefer and what you think of this workout!

I also included a long list of some of my favorite Nicki songs if you want to continue a full Nicki workout!

🔥🍑🔥🍑🔥🍑🔥🍑🔥🍑🔥🍑🔥🍑🔥🍑🔥🍑

Lets now talk about how the StairMaster is an effective tool for working all parts of the glutes—gluteus maximus, gluteus medius, and gluteus minimus—by mimicking the motion of climbing stairs.

Here's how it works these muscles and why a high-intensity 10-minute session can be sufficient for a good glute pump:

How the StairMaster Works the Glutes:

🍑Gluteus Maximus: This is the largest muscle in the buttocks and is primarily responsible for the extension and external rotation of the hip. The repetitive stepping motion of the StairMaster forces the gluteus maximus to engage constantly to push the body upward.

🍑Gluteus Medius: This muscle stabilizes the pelvis and is engaged during the lateral movements of the hips. When using the StairMaster, especially if you incorporate sideways stepping or focus on keeping your hips level, the gluteus medius is activated to maintain balance and stability.

🍑Gluteus Minimus: This smaller muscle works in tandem with the gluteus medius to stabilize the pelvis. It also plays a role in the internal rotation of the hip. The continuous stepping motion helps engage this muscle as you maintain your posture and balance.

✨Benefits of High-Intensity 10-Minute Sessions✨:

✨Intensity Over Duration✨: High-intensity interval training (HIIT) is known for its efficiency in muscle engagement and cardiovascular benefits. By increasing the intensity on the StairMaster, such as by increasing the speed or resistance, you can achieve a high level of muscle activation in a shorter period.

✨Muscle Fatigue and Pump✨: A shorter, high-intensity workout can lead to muscle fatigue more quickly, which is essential for muscle growth and strength. This fatigue results in a "pump," where blood flow to the muscles increases, leading to temporary swelling and a fuller appearance.

✨Time Efficiency✨: For those with limited time, a 10-minute high-intensity session can be as effective as a longer, moderate-intensity workout. It allows you to maximize your workout benefits without needing to spend an extended period on the machine.

✨Variety and Focus✨: By varying your stepping techniques (such as double steps, sideways steps, or deep stepping), you can target different parts of the glutes more effectively within a short time frame. This variation helps ensure a comprehensive workout for all parts of the glutes.

Xo,

Cha

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