Monday, May 12, 2014

Building a Booty!

Anyone else participate in leg day Monday today? 

And tomorrow will be leg day Tuesday, followed by leg day Wednesday…. just kidding although it seems that way sometimes. As you all know I've really been focusing on building my glutes and for the first time ever my butt can be seen from my side view haha, no kidding! 


It's definitely been a slow process and I didn't really start focusing on this until a couple months ago, so I haven't really been eating at a surplus except on leg day which is probably slowing the process down. Trying to walk the line between building a booty and staying lean for summer is a little tricky but so far so good, although I have a long way to go.  Last time I talked about this I got lots of questions as to what I was specifically doing-- basically I work legs/glutes out at least twice a week, most weeks 3 times. I'll do one heavier day and two lighter high rep days. Today was a heavy day and actually the same workout I did last week that left my glutes sore for like 4 days… 

Walking lunges with 40lbs 3 x 15 (Take long steps and focus on pushing up with the front leg instead of pushing off with the back leg)
Leg press- 4 x 12-15, 2 sets wide 2 sets close 
Hack squat- 3 x 12 
Leg extension 4 x 12-15 
Glute kickback on lying leg curl machine- 4 x 15

Give it a shot and let me know what you think! 

5 comments:

  1. Walking lunger - Two 20lb dumbbells or two 40 lbs dumbells?

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  2. I'm trying to do the same.. I want to stay lean but grow my booty lol

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  3. Any tips on how to shrink a booty?! It's always interesting to me the variety of goals that people come to the table with. My booty is my curse and my blessing at the same time. I lift heavy so it's high, but still big! I'm staring to think it's nicer to be flat back there and that working hard to build a bubble butt might be easier than reducing one :(
    Your back side looks very cute BTW!

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  4. For the lunges, is it 15 total, or 15 on each leg? Thanks!

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