Ultimate Booty Workouts: Exercises to Build, Lift and Sculpt an Amazing Butt

by Tamara Grand

Overview

BUILD A SEXY BACKSIDE

Rock skinny jeans. Sizzle in a fitted skirt. Work that bikini bottom. The targeted programs in this book will have your booty toned and perky in no time. Plus, your new sculpted, stacked rear end will be more than just nice to look at—its strong glutes and hamstrings will help:

• accelerate fat loss
• improve posture
• decrease back, hip & knee pain
• tighten and flatten abs

Packed with easy-to-follow exercises and step-by-step pictures, as well as nutritional recommendations and tips for beginners, Ultimate Booty Workouts will make it a snap to build muscle, confidence and a killer hourglass figure.

Product Details

ISBN-13:	9781612432786
Publisher:	Ulysses Press
Publication date:	01/14/2014
Pages:	144
Product dimensions:	7.30(w) x 9.00(h) x 0.50(d)

About the Author

Tamara Grand lives in beautiful British Columbia, Canada with her husband, three children, a ginger cat and a large stash of hand-dyed yarn. She works as a BRRPA Certified Personal Trainer and group fitness instructor and enjoys pushing her clients and class participants out of their comfort zones. She is the author of the popular fitness and healthy lifestyle blog, Fitknitchick.com, where she regularly shares free workouts, exercise tricks, clean eating recipes and motivational tips.

Table of Contents

Part 1 Overview 7

Introduction 8

Getting Ready to Move 10

The Muscles Behind the Movement 13

Women and Weight Lilting 16

Nutrition for Strength Training 18

Part 2 The Program 25

How to Use This Book 26

Phase 1 Setting the Foundation 35

Phase 2 Building Muscle (Hypertrophy) 37

Phase 3 Leaning and Cutting 39

You've Finished the Program: Now What? 41

Part 3 The Exercises 43

Squats 44

Ball Squat 45

Plié Ball Squat 46

Bodyweight Squat 47

Goblet Squat 48

Dumbbell Front Squat 49

Barbell Front Squat 50

TRX Squat 51

Barbell Back Squat 52

Bulgarian Split Squat 53

TRX Bulgarian Split Squat 54

Lunges 55

Stationary Lunge 56

Back Lunge 57

Back Lunge Off Step 58

Barbell Walking Lunge 59

Lateral Band Walk 60

Dumbbell Lateral Lunge 61

Hamstring Curls 62

Hamstring Curl on the Ball 63

Single-Leg Hamstring Curl on the Ball 64

TRX Hamstring Curt 65

Dead Lifts 66

Bent-Leg Dumbbell Dead Lift 67

Straight-Leg Dumbbell Dead Lift 68

Single-Leg Bent-Knee Dead Lift 69

Single-Leg Straight-Leg Dead Lift 70

Glute Bridges 71

Basic Glute Bridge 72

Head-Elevated Hip Thrust 73

Hip Swings 74

Double-Arm Hip Swing 75

Planks 76

Forearm Plank on Knees 76

Forearm Plank on Toes 77

Step-Ups 78

Step-Up 79

Hip Extensions 80

Lying Hip Extension 81

Hip Extension 82

Hip Abduction 83

Weighted Lying Leg Raise 84

Standing Cable Hip Abduction 85

Forearm Plank with Hip Abduction 86

Forearm Plank with Weighted Hip Abduction 87

Tabata Options 88

Burpees 88

Squat Jumps 90

Split Squat Jumps 91

Speed Skaters 92

Two-Foot Lateral Hops 93

Side Shuffles 94

Part 4 Warming Up and Cooling Down 95

The Warm-Up 96

Narrow Marches 98

Wide Marches 98

Walk-Out Planks 99

Alternating Knee Hugs 99

Narrow Squats 100

Wide Squats 100

Plié Squats 101

Jumping Jacks 101

Alternating Forward Lunges 102

Alternating Curtsey Lunges 102

Alternating Hamstring Curls 103

Alternating-Leg Lateral Band Walk 103

The Cool-Down 104

Gluteus Maximus 105

Gluteus Medius 105

Hamstrings 106

Quadriceps 106

Calves 107

Stretching 108

Lying Hamstring 110

Seated Hamstring 110

Standing Hamstring 111

Lying Knee Hug 111

Lying Figure Four 112

Seated Spinal Twist 112

Cat Lift-Cow Tuck 113

Child's Pose 114

Straight-Leg Calf 115

Bent-Leg Calf 115

Standing Hip Flexor 116

Side-Lying Single-Leg Hip Flexor 116

Appendix 117

Blank Workout Templates 118

Index 123

Acknowledgments 126

About the Author 128