I am Bad Kitty Coach Tracy! I am the IIFYM Bikini Boss! My blog is about fitness, Macros/IIFYM and all my competition secrets!
I haven't posted a good booty workout for a minute!! I did this one today. It's my second leg day and I focused on glute activation. I did about 45 min of this plus the finishers. Good luck Goal is 3-4 rounds with purpose. Glute activation and zero slacking! Warm Up: be sweaty and ready... Continue Reading →
Plyometrics: What kind of fresh hell is this!? Plyo has great benefits. It's good for your heart, it builds lean, sexy muscle. I for sure use it for prep! This series is pretty freaking tough. Start with 30 seconds air squats then go right into 30 seconds jump squats. Follow that with 30 seconds of... Continue Reading →
I'm 10 weeks out. I'm feeling freaking awesome. I was sick one day last week but got back to it. My workouts are pretty rough now. I'm switching gears. This workout was called Dirty 30. Yeah. my video is 90 seconds long but I want you to see my heart rate at the end. Cardio... Continue Reading →
It's pretty simple. Twelve week prep is time to push even harder. I add Track to my workouts this week. My plyo series this week was a hard one. I am using the Urban Rebounder and the Bosu for a lot of my plyo this season. I am once again fighting with Tennis Elbow in... Continue Reading →
https://www.youtube.com/watch?v=uYXXmz7RNGU This is my special secret weapon the round booty blaster. This move is guaranteed to give you a burn on your glute like no other. We say "booty in the back seat, chest on the dashboard". That means, push your hips to the back wall as far as you can and your chest presses... Continue Reading →
Gym time! I used my heavy duty giant rubber band from Dick's Sporting goods for this one. You can hook your band around the dead lift bars in the cage or squat rack at your gym. Grab a bench and start thrusting. Stay in your heels and pull your toes up to really keep the... Continue Reading →
Need a glute centric workout that has no weights necessary? Try this one and be sure to push hard. Engage those glutes by adding a fire band to our squats and bridges! Air Squats-1 minute (go fast, sit back .. way back) Donkey kicks 1 minute each side (on your elbows or hands and knees, lift that... Continue Reading →
This is your Christmas week, Monday Challenge. You've been working so hard. Let's see what you are made of! This is a timed workout. You will need a timer app for sure. There is NO rest, but as always, take one if you need to. Because this is a volume workout, you will lighten your... Continue Reading →
If you are traveling or can't get to the gym, this workout will get it done. Push hard!
https://www.youtube.com/watch?v=D4L_ygBw5Xw This is my favorite HIIT workout for my gluts. I combine low intensity work with glut centric high intensity workout. I start out slow and steady because I am working on proper form. If you chose to go really fast on the single leg step ups, be mindful of your form and execute safely.... Continue Reading →
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