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The Fanny Firmer Workout

Fanny firmerStart this intense glute and leg circuit with the left leg planted, right leg moving. Take NOOOOO REST until you do both legs. Work through the burn – it will pay off big-time!!

16 Step Back Lunges
16 Lunge Kicks
16 Repeater Knees
16 Stomps
16 Jumping In & Out Squats

REPEAT with right leg planted and left leg moving. Again, NO REST until the entire circuit is complete. Rest for 1-2 minutes between rounds. Repeat 3 times. Add to cardio (Circuit + 10 min cardio X 3).

This segment is part of this month’s kickboxing routine led by Steve Pfiester at Max Fitness Club, held on Mondays & Wednesdays at 5:30pm.

Get a FREE WEEK PASS and do this workout at the Max!

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Drop-It-Like-It’s-Hot Butt Workout

buttHere is one of my favorite butt circuits! Give it a try and let me know what you think! Want to add even more punch? Do a heavy lift for thrusters and take things up a few notches. Either way, you will DEFINITELY feel this in your bottom!! AND, if you do it 1-2 weeks, you will surely see (and feel) a difference too!

10 Thrusters
10 Cursties (Left Leg)
10 Knee Repeaters (Left Leg)
10 Stomps (Left Leg)

Follow along with me in the video and then repeat 2 more times!

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My Pink & Yellow Outfit:

Reebok RealFlex Shoes
Reebok CrossFit Board Shorts
DA Active Top
Target Pink Tall Socks

Five Fanny Fixes

Five Fanny Fixes

The “Bottom” Line

Bottoms come in all shapes and sizes. Some are fat, some are flat, some are big, some are wide in the side. Some sag low and some poke out. Some are lumpy and some are bumpy. But one thing they all have in common is they can all improve with a few fit tips.

I searched the web high and low for some popular bottom problems and found 5 backsides to trouble shoot. For each booty, I will address the individual problem and what I’d do to help them fix it.

BUTT WORKOUT: Be sure to try The Glute Killer workout by Steve Pfiester at DualFIT.com!

Five Fanny Fixes

#1: FAT Bottom: We want a PHAT bottom, not a fat bottom!

thong

Problem: Too much body fat, untoned muscle. This person looks like the are completely sedentary and out of shape.

Solution: Decrease caloric intake and start a fitness routine with cardio to burn fat and weight training to tone muscle. I would also suggest a low-calorie protein supplement, like DesignerWhey, to help her increase protein while on her diet. The Total Lean Live Lean and Fit Pack would be a great multi-vitamin pack, which helps boost energy and promote weight loss, would be another great supplement for her to reach her goals. Since she has a lot to lose, she should shed fat pretty quickly if she sticks to a standard 1,200 calorie diet a day. My goal would be for her to lose 2-3lbs a week. I’d guess she has about 30lbs to lose, so it will take approximately 10-12 weeks for her to experience a total make-over.

#2: NO Bottom: Skinny is not always pretty.

bikini-butt

Problem: No muscle or body fat. This person probably doesn’t eat a lot, or get enough protein – which happens as people age. People who are not active can lose up to 3% to 5% of their muscle mass per decade after age 30. I also see this type of muscle deterioration in long-distance runners who burn more than they consume, don’t eat enough protein to maintain muscle mass, or don’t do any resistance training to encourage muscle development.

Solution: Increase caloric intake rich in protein and healthy fats and start a muscle building weight training program. I might even recommend a weight gainer or muscle builder like GNC’s ReGrow to help her increase her calories and protein. Even seniors can gain muscle and totally reshape the body, so it’s never too late. If they are runners, I’d encourage them to cut back in their cardio, even if just a little, and add weight training to their running program.

#3: BIG Bottom: Got muscle AND fat.

Serena Williams

Problem: Has good muscle mass, but just needs to lose body fat.

Solution: I’d have her decrease calories and increase her cardio while maintaining a weight training routine. You can tell she has good muscle under her body fat (see her line in her shoulders). Because she already has good muscle, she will look super fit super fast once we get her to shed that fat. Her skin will smooth out and her muscle will be come more and more defined as she loses weight.

#4: PEAR Bottom: Flat on top, full on bottom.

man thong

Problem: Besides the stretch marks, bumps and the creepy fact this is a man wearing a thong in public, this guy has decent muscle mass. What is missing to me is he is lacking the top shelf of the bottom that makes the butt more round and perky looking. He also has love handles and no definition in his lower back, so that tells me his diet is crappy or he is really just overall deconditioned.

Solution: If he isn’t doing squats, I’d make sure he adds that to his lower body workout routine. And, I’d recommend adding one-leg exercises like lunges, skaters, one-leg romanian deadlifts, one-leg leg press, or curtsies to work the gluteus medius (which is the top gluteal muscle that will change his pear bottom into an apple bottom). I’d also make sure he hits hamstrings hard. He looks like he may be quad dominant – meaning he might be neglecting his hamstrings and glutes, but doing enough activity to develop (or maintain) his thigh muscles. Lastly, I’d have him hit cardio to shed his love handles. He’ll be quick to respond because he doesn’t have a lot to lose and these small changes will show pretty quickly.

#5: SAGGY Bottom: Deflated and saggy bottom.

tara reid butt

Problem: This girl has loose saggy skin, which happens when you lose a lot of weight fast (because you can easily lose muscle too), or if you are just really deconditioned and don’t really do any resistance training.

Solution: Since she doesn’t have a lot of body fat, I would concentrate on a weight program to add muscle mass and tone her up. More muscle will not only give her great curves, but it will fill out the deflated bottom and she’ll lose that sagging line she has under her butt cheeks. She’ll also need to increase her protein, so I’d definitely have her doing protein supplements, like DesignerWhey for her protein shake or  Total Lean 25, which is a meal replacement. After 90 days of weight training and eating clean, she’ll be absolutely amazed how much smoother her skin will look, not to mention her overall body shape. Since she is pretty lean already, she will see improvements very quickly.

Visit NYPost for Celebrity’s Worst Butts and see if you can “name that butt”. 😉

Killer Glute Workout

Here was yesterday’s glute workout if you missed it!

The Glute Killer

CLICK HERE to get the whole written workout. Here is the video to learn all the exercises, see pace, form and get tips to help you make the most of the workout!

The Glute Killer Butt Workout

thongsYou can never have too many butt workouts. Seriously, who doesn’t want a great toosh?! Plus, it’s bikini season, so it’s time to get that butt bikini ready! And men, don’t you think for one second you don’t need this workout. Just because you don’t wear a string bikini (I hope) doesn’t mean you need to neglect your backside! Flat flabby butts are never attractive – no matter who you are!

Try this new workout Steve wrote this workout for DualFit. Many of these exercises are the same exercises he uses to train his bikini and figure competitors to sculpt their perky bottoms.

bikini bottoms

Pictured above: Team Max Bikini Competitors Melissa Wolfe, Kathleen Morgan, Angel Howell, Cristina McDaniel, Nicole Toore, Leslie Hendricks & Ursula Kepferer.

The Glute Killer Workout

Couplet #1

Start on one leg and repeat the couplet on the other leg. No rest between the 2 exercises.
12 Weighted Step Back Lunge
12 Lunge Kick
(repeat on the other leg)

Couplet #2 

Start on one leg and repeat the couplet on the other leg. No rest between the 2 exercises.
12 Weighted Curtsy
12 Stomp
(repeat on the other leg)

Couplet #3

12 Sumo Squat
12 Skater

Repeat Entire Workout 3 Times

Visit DualFit.com for more fitness tips and workouts!

Blast the Backside: Glute & Ham Workout

Blast the Backside WorkoutAnother Great Glute & Ham Workout this week! Here’s what I did. REMEMBER, I’m hitting glutes twice a week. My other Leg day is quads and glutes. 🙂

4 Sets of 18-20 Each:

Finish this workout with doing the stairs, step mill, treadmill on a steep incline or the elliptical on a high resistance setting.

TIPS*

LEG CURLS: Change things up and do single leg curls to hit your legs a little differently. Or, boost your training by doing a few sets of negatives using too heavy of weight to do alone. Have your partner help you push the weight to the fully contracted position. Then you control the weight back down on your own for a great negative exercise.

STOMPS: I always do one exercise (like lunges or stomps) to fire up the quads too, so expect them to be blazing hot! The key to stomps is making sure the heel of the moving foot comes all the way down and touches the ground – not just the toe touching. Then sit on it – meaning, your bottom should drop down low with each step in.

CURTSIES: Be sure to not put ANY weight on the back foot. Use it only for balance. Also, with each bend, you should come ALL the way back up to a stand. It’s the upward motion that works the glutes. So, all the way down, and all the way up. Add a dumbbell in the dropped hand for more resistance.

Have a great workout!!

BLAST THE BACKSIDE WORKOUT

FitFluential LLC compensated me for this post. All thoughts and opinions are my own. 

HOT BUNS: Butt Workout for Home or Gym

Many of you have asked for more butt workouts so here you go!! We designed this workout for FitStudio, powered by Sears – complete with instructional video.  This killer combination of lunges, deadlifts, bridges and knee repeaters can totally reshape your booty just in time for bikini weather!

If you try it, be sure to comment on FitStudio’s workout page, rate it, like it and share it with friends. We’d love your feedback!!

CLICK HERE to get your HOT BUNS and view the entire workout on FitStudio.

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