Never skip butt day.
Time: 45-60 minutes
Type of Workout: Strength
Sh*t You Need: Kettlebell, dumbbell, resistance cable, smith machine, hamstring curl machine, glute kickback machine, yoga or foam mat
Body Target: Hamstrings and glutes
First, warm up. Stretch/foam roll for 5 min, then complete 10 min of light cardio on a Stairmaster or stationary bike. Now, get to the strength moves... - Bodyweight single-leg side squat: 3 sets of 15 reps, each leg - Single leg side squats, with 15 lb. dumbbell: 2 sets of 12 reps, each leg (Make sure you get really low! Try and squat so that your thigh is below parallel to the ground.) - Cable kickbacks using moderate weight: 3 sets of 10-12 reps, each leg - Kneeling squats with the foam mat under your knees, use moderate-heavy weight: 4 sets of 10-12 reps (squeeze/engage your glutes at the top!) - Hip thrusts on hamstring machine, use moderate-heavy weight: 4 sets of 10-12 reps (squeeze your glutes at the top!) - Kick back machine, moderate weight: 3 sets of 10-12 reps, each leg (keep these slow and controlled) - Hamstring curls, use moderate-heavy weight: 3 sets of 10-12 reps Finish by completing this glute/hamstring muscle burnout: Single leg kettlebell deadlifts, using a kettlebell of 10-15 lbs.: (keeping your legs straight with a slight bend in your knee) 3 sets of 15 reps, each leg
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