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 .
Band side steps using hip circle 30 seconds
Barbell Glute bridges HEAVY slow with hip circle above knees. Keep glutes activated 10 reps
Banded Cable squats 2 counts down 1 count up 10 reps
Banded stiff leg cable deads 10
Bulgarian split squat with barbell 10 /10
Stationary lunges 10/10 with barbell
Barbell Squat pulses 10
Cable hip extension 100/100
45 degree hypers with weight 3×12
I’m competing Halloween weekend this year. I am determined to get my legs hard and my glutes are always my trouble spot.
I was looking at my training pics from 2012 and I have been able to get some gains in that area but you know.. it’s a never ending pursuit. Let’s just say, I’m hitting them harder than ever . I actually want them to be hard this year because I’m no longer bikini.
I like unilateral leg work, every other week or so. I try to mix it up. The single leg press is one I can really feel . However, this sled is too heavy for me to get a full range of motion.
My legs are long so it’s already a struggle to get my knee close to my chest. Today, I was able to get my reps in by balancing the toes of my other leg on the sled. This allowed me to get a little assist at the bottom of the lift. It doesn’t look like I’m going very deep but on the push up, I’m feeling it like mad in my glute.
I did 90 minutes of legs today with focus on the glutes/hamies and 30 min of cardio.
So here was another version of single leg press if your machine would allow you to hit this angle. I have some interesting food angles on this one.
I train A LOT of brides! Like a bikini competitor, there is NO margin for error on getting your look right.
You need to be camera ready and one area women struggle with is the “bat wing.”
Bat wing: That jingle jangle part of the arm that NO one wants. I’m very sure some snarky man named it that but I assure you that in MY studio, my clients do not rock a bat wing. EVER.
Ok.. we have to do a full body workout and our symmetry has to be correct. Lots of tricep, back, guns but this one is a finisher that really pretties up the back of the arm. Plus it hits that lat nicely so you can rest assured your strapless dress will lay flat. Your whole upper body will thank you.
Keep your chest lifted and your core tight as you press down. I use a weight that is heavy enough to load the muscle but I do not want to see my clients struggling to press the bar down using their back. I am almost moving too much in my video.
Focus on feeling the work in the back of the arm and squeeze. Don’t just go through the motions “I wish I were somewhere else.” Put the focus into those muscles!
This is one finisher we use and feel free to hold it for a few seconds at the bottom for some extra burn.
Oh.. you won’t get to see that gorgeous, lean physique if your food isn’t spot on! So hit those macros!!
This is a Kettle bell pass through, plus twist. This is a huge move and pretty tough if you are not used to using kettle bells. Start in a squat position and pass the bell under your leg and around, you are going to have to use some big force to get it back up high enough so it is level. You want to “high five” the bottom of the bell; Keeping it level as you twist. I’m using a 30 pound bell here. I did this for 5 rounds of 30 seconds. It’s crazy. I don’t think it ‘looks’ nearly as hard as it is. I was sweating filming clips!
http://sleekbodymethod.com Online training.
Glute builder burnout. My set was 10×10 so I did about 65 reps with full range of motion. Then I raised my weight and did this burn out for 35 reps. I did small sets of only 5 because my glutes were on fire.
As you bring your knees into your chest, you are at the bottom of the lift. Use your heels to do 5 tiny presses so you only feel it in your glute, then press up to the top. That is one rep.
You will be burning! Keep your feet up high and close together.
Press through the heels to hit that glute hard.
5 tiny presses and push to the top equals 1 rep. I did 35 of these to finish my glutes for the day.
Your weight can be as heavy as YOU like. I did my first 65 reps of leg presses at 290. Feet up high and narrow stance. So I was already feeling my glutes. Don’t lose focus, make sure you are pushing that weight and feeling your glutes! I’m totally serious! 🙂 xoxo
Today is my check in day with my coach. I’m about to get new food and
workouts. I’m starting my first track workout on Sunday.
One reason I’m blogging everything about my prep, is to keep a timeline
of how I’m changing. A few things are making me feel really positive.
I am actually only 4 pounds from my last stage weight. I have worked hard to put on muscle this last full year, so hopefully that’s the reason. But, my rib cage is already 1.5 inches smaller than it was the day of my show.
This morning I got up to get my bikini pics together for MJ and on a whim I put on my competition bikini from last year. It totally fit me. WHAT? We got it last year and that puppy didn’t fit me until 3 days from the show. Still miles and miles to go in the next 2 months, but I’m certainly happy for that!
Today’s workout was Plyo for 30 minutes. I did 55 get-ups plus tuck jumps.
I had a giant dose of C4 and got the whole series done. I did one hour of Pilates Springs and will head back to the gym to finish my back workout.
Today I rocked my Speeds for Plyo. I’m pretty addicted to them.
My studio gets warm so these are going to be great for summer.
Yes, I changed clothes. After two hours of training, had to.
I went for my Flow and Go tank in antidote and my Pace Rival
skirt. That tank is dorbs but it’s not for plyo. I have to lock it down.
This outfit is easy so I could hit errands after the gym.
Stopped for coffee… and…
I stopped at Lululemon and got a sweet top for my photoshoot.
I have to be honest with you. It’s pretty saucy. On the Lulu models, I rarely love
their tanks. I’m pretty boob-a-licious so everything looks really different.
This top is Photoshoot only! There is zero support so there’s that.
Don’t judge it by this pic. It’s odd looking on the model.
Tried on a pair of the new Groove Shorts Full on Luxtreme Regular. I would have to size up in those! It was not hot! 😦 Those shorts are compression city!
Get on your workout and let me know how you’re doing!
So in our Wednesday workouts at Sleek, we added a cool metabolic circuit. These girls in the video have completed almost a full 3 months of hard training in our Bikini Challenge. We are pushing it hard in the last 2 weeks. The drills are set for 20/10 and we did 2 8 minute rounds. We followed up with leg finishers. This workout combines plyo, and believe me, it’s hard. I really liked it. It’s not too mind numbing. I have a little Exercise ADD so moving stations is great.
1. Burpee to dead with the curl bar. Make sure you stabilze yourself before you hit that burpee. The hardest part of this drill is the instability. Core city. Definitely an advanced move.
2. Med Ball knee hits. Hold that ball and hit it with each knee. If your back is talking to you.. stop! These are super hard.
3. KettleBell swings. I used less weight because I added a speed component. Some of the clients slowed it down to keep form in check.
4. RIP60 plyo jumps . I did double hops over the sandbags. Some of the girls did single leg up and overs.
5. RIP60 flying scissors: Bust them hard and fast.
6. Side approach double wave then shuffle: Two ropes for the price of one. Shuffle fast!
7. Mt. Climbers: who doesn’t love those.
I did about 500 calories for the hour. My additional workout at the gym and just demonstrating for this class brought me up to 1200 calories burned before noon.
Looks like I need to eat eat!! Have a great day!
I’m finishing my meal plan for week 9. I am 9 weeks from my challenge goal date of December 23. No show on that day, this is when our bikini challenge at my studio ends..
So actually this is 21 days into my program. I am eating over 140 carbs a day-more on my leg days. Right now, I don’t see myself cutting carbs at all. My goal is to eat as many clean carbs as I can and still continue to see results.
I have had at least 1 cheat meal each week. I have had cupcakes 2 weeks in a row.
I didn’t this past weekend for my cheat meal. I was not feeling well after I had one at my cheat meal day 15. I’m not craving, jonesing, tweaking, twerking or anything for crappy food right now. That’s a great place for me, since I’m a closet binger. I am sooo much more focused when I have accountability and a goal.
I have stayed on my meal plan spot on this week except for 2 days when I did not get all my protein in. One of my days I did not get all my water in. I’m aiming for 100 ounces daily. Supplement changes
I am loading creatine right now and had a few days where I felt some bloat, but today, I actually didn’t feel bloated at all! Hopefully I won’t have a big issue with it overall.. When I started prepping for my June show back in January 2013, my coach put me on Kre-Alkalyn Efx. I had great results with it. Since I have 27 weeks until the show, I wanted to try AlphaCreHD. I’m taking 1 scoop before my workout with 1/2 scoop of C4. One scoop of AlphaCreHd 8 hours later. So far, I’m really feeling good in my workouts and liking the results.
I’m documenting my supplements (all of them.. so many.. sooooo many!! ) and referencing them with my weekly meal plan changes and selfies. I’m the queen of over thinking, but that’s how I learn.
Workouts are the same as my clients thus far.
Wednesday: Plyo (sometimes plus Quads/calves) This week was straight plyo for 30 minutes and nothing else.
Friday: Pilates I did three hours of pilates today. Two hours on the springboards and 1 hour on the mat.
I do not recommend 3 hours of pilates but that’s my job. Clients who came, got 1 hour.
Saturday/Sunday: Rest for me this week.
So far, feeling good. Cheat meal on Saturday night. whoo hoo.
Tell me how your program is going!!