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Here’s a routine to help tone and sculpt your booty. It’s a great routine if you’re looking to loose weight or cut bc I’ve included a low intensity cardio workout at the end!
💪🏻 Warm Up:
— Start with this dynamic lower body warm up
💪🏻 Exercise 1️⃣: Hip Thursts
⚪️ Focus: Overall Glutes + some legs
🥵 Difficulty Level: Hard
📍 How-to:
— For set up and form using the booty builder machine, check out this post I did!
— Start with a warm up set or two to slowly build up to your working set weight.
— For warm up weight, I’d do about half to 10kg less of my working weight. For reps, 10 reps
— Follow up with 4 sets of 8-10 reps for your working weight
💡 Form Tips:
— Tuck your chin in, keep your gaze forward, and engage your core when performing the exercise.
— Use muscle to mind connection to try to engage only the glutes, while relaxing the rest of the legs so you get maximum glute engagement!
🔄 Reps/Sets: 1-2 sets of warmups, then 4 sets of 8-10 reps
💪🏻 Exercise 2️⃣: Adductor and Abductor Superset
⚪️ Focus: Inner thighs, hips and glutes
🥵 Difficulty Level: Easy
📍 How-to:
— Superset = 2 exercises back to back (no rest. Only rest once the 2 exercises are done)
— Check out this post for set up and form guide
— Do 8-10 reps of adductors and 8-10 reps of abductors or vice versa.
💡 Form Tips:
— Sit straight and close to the back rest for adductors.
— Sit forward and lean forward for abductors. If you need to, you can grab hold of the front of the machine for extra support/stabilisation
🔄 Reps/Sets: 4 supersets, 8-10 reps per muscle group
💪🏻 Exercise 3️⃣: Cable Kickbacks
⚪️ Focus: Upper glutes
🥵 Difficulty Level: Medium
📍 How-to:
— See this post for a detailed guide on set up and form
— Use a 5/10kg plate for your non-working leg to step on so that you are elevated and your working leg doesn’t brush against the floor as you exercise.
— Place the height of the cable machine to around your knee
💡 Form Tips:
— Keep your upper body leaned slightly forward
— Use the handles on the cable machine for support. If there aren’t any handles, holding on to the frame of the machine should help!
— Don’t let your lower back arch as you kick your leg back. This will activate your lower back instead of your glutes.
— You don’t have to kick back very high. Just high enough to feel some glute activation.
— Kick out at a 45 degree angle and not directly to the back!
🔄 Reps/Sets: 4 sets (each set includes both right and left leg), 8-10 reps per side
💪🏻 Exercise 4️⃣: Stair Master (or treadmill)
⚪️ Focus: Glutes, overall legs + fat burn 🔥
🥵 Difficulty Level: Medium
📍 How-to:
— Personally I love doing stair master cus the burn is greater 🤪 but a lighter and more approachable alternative is doing the hot girl walk on the treadmill! Just as effective. (Click the link to find out how to do it!)
— Press “Quick Start” button on the machine. The machine will start moving extremely slowly! If you’re new to the machine, let it run at that pace for a few steps to get used to the motion (:
— Bring up the level of the machine (can be found on the top left of the display board) to level 7.
— “Level” can be found when you click on the 3 dots button (⋮) until it sets to “Level”. The button toggles between “Level”, “Total Steps” and “Floors”
— I find level 7 to be a good moderate pace for me that’s steady but challenging. You can play around with the levels and see what works for you!
💡 Form Tips:
— Keep your body upright and hands by your side. Avoid resting your hands on the handrails
— Focus on using your legs to push you up. Avoid engaging the upper body. You should feel some engagement in your glutes!
🔄 Reps/Sets: Walk for 30mins (adjust accordingly! You can do a quick one for 10mins, or go hard for 45mins to an hour if you really want to challenge yourself)
💪🏻 Cool down:
— End off the workout with some cool down stretches to avoid muscle aches the next few days
🍑 That’s it!! This is a pretty simple and quick routine. Feel free to switch out some exercises to find a routine that works for you (:
Feel free to also drop a comment if you have any questions! And check out my page for more gym and fitness content 💞
#Fitness #Gym #gymworkout #workoutroutine #wellness #AdultingWoes #AfterHours