Sometimes you need to throw your body a curveball to break out of a rut and supercharge your results. That goes for glute training, too. If you’ve been focused on traditional weight-training moves to shape your glutes and the results have started to sag (literally and figuratively), why not turn up the heat by adding a burst of cardio?
“This workout will fire up your metabolism and your rear, torching calories and stimulating lean muscle gains in your glutes, hams and quads,” says Kelly Von Schleis, certified health coach, personal trainer, and information technology health-care consultant.
The session combines six movements into three superset pairings with a focus on engaging the hips during each exercise to maximize results. “The hips are often a forgotten area of emphasis when you exercise, but the benefits of getting the hips fully involved can be astonishing,” Von Schleis explains. “You can slim down, tone up, and firm your outer thighs and butt. Say goodbye to your ‘hip dip’ and say hello to your new curvy silhouette!”
Equipment required: Exercise band. (Kelly recommends Booty Bands dumbbells and bands. Shoppers who use the link provided will get a 10-percent discount.) Ankle weights are optional but also highly recommended for added toning benefits. (Kelly recommends Bala Bangles ankle weights. Use code KELLYSCHE20 to get 15 percent off all products on the site.)
Suggested warm-up: Do the following circuit of bodyweight moves with no equipment: 10 slow air squats, 10 side-to-side lunges, 30 jumping jacks and 20 standing alternating toe touches (opposite arm to opposite ankle).
Workout overview: Perform each two-exercise superset three times through before moving on to the next pairing. You’ll do each movement within the superset for 45 seconds, as hard as you can go, and rest only 15 to 20 seconds between each superset.
“Each of these circuits starts with a banded hip-focused movement alternated with an intense 45-second cardio burst,” Von Schleis explains. “Keep the hip-toning movements slow and steady, focusing on your form and breathing, and as you shift to the cardio bursts, empty out the tank using all your effort.”
To increase your energy output, you can wear ankle weights during the workout or add dumbbells to each of the hip-toning exercises. All exercises will require the band placement just above the knees for the entire sequence, with the exception of the plank jack, in which the band is best positioned around your ankles.
Kelly Von Schleis’ Booty-Blast Workout
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