Aww girl it’s summertime, which means bikini season! Those bikini bottom glutes are not going to build themselves, so let’s get started! This glute guide won’t be easy, but it will get you results. Remember that to build muscle you must be eating a caloric surplus, so go ahead and throw out that 1200 calorie meal plan if you really want those bikini bottom glutes. This guide is supplemental, which means that it should be used in conjunction with an upper body plan! Let’s get to work!
Download the Bikini Bottom Glute Calendar Here!
Bottoms Up
Don’t be afraid of a little sweat and tears with this one! This bottoms up workout is going to build those bikini bottom glutes while also helping you incinerate fat.
3 sets of 10-12 reps per exercise. Rest 1 minute between sets.
- Lying Leg Curl
- Squat Jumps
- Adductor Machine
- Jump Lunges
- Abductor Machine
- Bodyweight Alternating Side Lunges (10-12 per side)
- Goblet Squat
- Bodyweight Walking Lunges (5 minutes no rest. Just 1 set)
Tush Toner
This one is all about those accessory movements. You won’t be picking up any big weight with this workout, but you will feel a serious amount of burn and sweat. Get ready to tremble!
3 sets of 10-12 reps per exercise. Rest 1 minute between sets.
- Cable Glute Kickbacks (10-12 per side)
- Banded Adductor Walk
- Dumbbell Hip Thrust
- BB Good Morning
- BB Curtsy Lunge
- Rope Pull Throughs
Bum Burner
Dang girl! What have you been doing for workouts? That is the question you will be getting from all your girlfriends once you complete this program. This plyometric burner will get you there.
4 sets of 20 reps per exercise. Rest 1 minute between sets.
- Box Jump
- Jump Lunges
- Squat Jumps
- Depth Jump
- Burpees
- Squat Pulses
Posterior Power
Here comes the big weight! Deadlifts are going to be the order of the day. Make sure you rest at least 2 minutes between sets. You will need it!
5 sets of 4-6 reps per exercise. Rest 2+ minute between sets.
- Traditional Deadlift
- Sumo Deadlift
- Stiff Leg Barbell Deadlift
- Kettlebell Deadlift
Download the Bikini Bottom Glute Calendar Here!
P.S.
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