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Booty Blaster Workout

Published March 5, 2024

The glutes are the main extensor of the hip, and one of the most important body parts for Bikini competitors. So never skip booty day! We put together a quick booty blaster workout for you booty specialists.

Booty Blaster Training Program:

Warm-up (5-10 minutes):

  • Jumping jacks
  • High knees
  • Leg swings
  • Hip circles

Day 1: Glute Activation

  1. Glute Bridges: 3 sets of 15 reps
    • Lie on your back, bend your knees, and lift your hips towards the ceiling.
  2. Banded Lateral Walks: 3 sets of 20 steps each side
    • Place a resistance band just above your knees and take lateral steps.
  3. Clamshells: 3 sets of 15 reps each side
    • Lie on your side with knees bent, open and close your top knee.

Day 2: Strength Training

  1. Barbell Hip Thrusts: 4 sets of 12 reps
    • Use a bench or elevated surface for support, place a barbell across your hips, and lift.
  2. Dumbbell Romanian Deadlifts: 3 sets of 12 reps
    • Hold dumbbells in front of your thighs and hinge at the hips, keeping a slight bend in the knees.
  3. Walking Lunges: 3 sets of 20 steps
    • Hold dumbbells in each hand and lunge forward, alternating legs.

Day 3: Plyometrics for Power

  1. Box Jumps: 3 sets of 10 reps
    • Jump onto a sturdy box or platform, landing softly.
  2. Jumping Lunges: 3 sets of 15 reps each leg
    • Perform lunges with explosive jumps, alternating legs.
  3. Squat Jumps: 3 sets of 15 reps
    • Perform a squat and explode into a jump, landing softly.

Day 4: Active Recovery

  • Light cardio, yoga, or stretching to aid recovery and flexibility.

Day 5: Glute Isolation

  1. Single-Leg Romanian Deadlifts: 3 sets of 12 reps each leg
    • Hold a dumbbell in one hand, hinge at the hips while lifting one leg behind you.
  2. Cable Pull-Throughs: 3 sets of 15 reps
    • Use a cable machine with a rope attachment, pull the rope through your legs while keeping a slight bend in your knees.
  3. Side-Lying Leg Lifts: 3 sets of 15 reps each leg
    • Lie on your side and lift the top leg towards the ceiling.

Day 6: High-Intensity Interval Training (HIIT)

  • Choose any cardio activity (running, cycling, jumping rope) and perform intervals of high intensity (30 seconds) followed by rest (30 seconds) for 20 minutes.

Day 7: Rest or Active Recovery

Remember to progressively increase the intensity and weights as your strength improves. Listen to your body, stay hydrated, and ensure proper nutrition for optimal results. Adjust the program based on your fitness level and goals.

Remember to talk to your doctor before beginning any exercise program.

booty blaster workout