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This is my glute workout that helped me achieved my dumptruck ๐ฅน
I do this once a week with increasing weights/reps each week or with better form.
Give this a try to get an elevated shelf๐
Level: BEGINNERS
What you need: Dumbbells and a Bench
Time: 30-40 minutes
๐Hip Thrusts (8 reps x 4 sets)
โญ๏ธ have your back lean against a bench (end of your shoulder blade lean on the bench)
โญ๏ธ legs should be at 90 degrees
โญ๏ธ rest your dumbbell on your hip
โญ๏ธ thrust up, with your chin tucked in
note: after getting the form right, try to go heavier. 10 kg is a good start. Youโll be surprised at how strong our legs are :)
๐ Glute Biased Romanian Deadlifts (8 reps x 4 sets)
โญ๏ธ a leg day necessity
โญ๏ธ hold the dumbbells very close to your legs
โญ๏ธ push your bum BACK, while maintaining a straight back
โญ๏ธ a cue to help is imagine closing a half opened door with your bum lol
โญ๏ธ your legs are slightly more bent than a regular rdl for it to be glute biased
note: take a lot of videos to see your form. Iโve also made a video HERE to help with the basics of an RDL
๐ Bulgarian Split Squat (8 reps x 4 sets)
โญ๏ธ rest your back foot toe on the bench
โญ๏ธ push with your front foot
โญ๏ธ hinge your hips back just like rdl and stand up straight at the end
note: a humbling workout but a big booty guarantee ๐ฎ
๐ Reverse Deficit Lunges (8 reps x4 sets)
โญ๏ธ just like reverse lunges except youโll be on a platform
โญ๏ธ youโre only pushing with your front foot ! The back foot is only for support
โญ๏ธ hold dumbbells both side or just hold one (working leg dumbbell)
note: I made an extensive how to HERE
with videos to help
๐ฎโ๐จ๐ฎโ๐จ๐ฎโ๐จ at the end of this glute workout you should feel exhausted af hahaha
what are your big booty guarantee workouts I should give a try?? ๐