Bootycall 101: How to Develop a Firm Booty in no Time
Sir Mixalot you had it wrong, I don’t like big butts, and I cannot lie. I like a firm booty and if you do too, then this routine is for you. Want to develop Beyonce’s booty without all the attitude? Does your butt`s shape resemble the Great China Wall? Want to turn those saggy baggys into buns of steel? Here is a great twenty minute glute specialization routine that will have people saying “heyyyy baby’s got back!”. Here is the video:
To summarize the workout:
Workout
Kettle Bell Swing (or Dumbbell) 1 min
A1 Glute Bridge activation 3 sets x 10 reps per side, hold one sec top
A2 Sumo Deadlift 3 sets x 8 reps, rest 60 seconds, repeat
B1 Alternating Reverse Lunge from Deficit 3 sets x 8 per side
B2 Pull Through 3 sets x 15 reps, 60 seconds rest, repeat
C Supine Hip Lift With Plate 3 sets x 8 reps per side, hold one sec at top 60 seconds rest
Tempo, control the lowering portion, explode and squeeze at top
Use a weight that you feel comfortable using. Gradually attempt to increase the intensity by increasing both weight and volume. Perform three times per week, after your normal workout. Do this for four weeks. WARNING: Omar Isuf is not to be blamed for you receiving a dramatic increase in cat calls (or any other forms of sexual harassment).
How’d this routine treat your buns? Let me know below!
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