The Bikini Butt Lifter Workout

Kim GerhardtKim Gerhardt recommended a butt firming & upper leg firming to “lift” sagging muscles and skin – and she’s not the only one wanting to boost her bottom. The glutes and thighs are on the top of the list for most women. I don’t think we could ever have too many butt workouts out there for people to try.

While I was deciding who’s workout idea to pic for this week’s Designer Whey workout, Steve told me about his lower body workout he put his bikini competitors through yesterday, designed to firm and lift the glutes and melt the fat! A perfect workout for you Kim!

Killer Treadmill Warm Up

5.0mph, 5% incline for 60 seconds
6.0mph, 6% for 50 sec, 10 sec rest
7.0mph, 7% incline for 45 sec, 15 sec rest
8.0mph, 8% for 40 sec, 20 sec rest
9.0mph, 9% for 35 sec, 25 sec rest

Glute & Leg Workout

butt workout20 Pass Through Lunges
10 Sumo High Lifts
X 6

10 Step Up 1-Arm Shoulder Press
X 3

15 Knee Repeater (each leg)
X 3

12 Hamstring Curl on equipment (or with bands)
12 Straight Leg Dead Lifts
X 3

20 Skaters + 10 Stomps
X 3

Workout Graphic:

Butt Lifter Workout

About Bonnie Pfiester

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Posted on July 16, 2013, in Firm Up the Butt, PFIT TIPS, Workout and tagged , , , , , , , , , , , , . Bookmark the permalink. 1 Comment.

  1. Awesome – one of my favorite body parts to work – I don’t want it sagging as I age!!!

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