If building a better booty has felt as challenging and frustrating for you as trying to code a computer, well, you’ve come to the right place.
Certified health coach and personal trainer Kelly Von Schleis — who by day customizes software for hospitals as an IT healthcare consultant — has perfected a number of glutes-focused workouts while working with online clients across the fitness spectrum, from newbies to advanced athletes alike.
Here, the Los Angeles-based, fabulously fit computer programmer, who also specializes in Pilates, boxing, HIIT, and gymnastics training, shares one of the best she’s ever developed: a five-move routine that she promises will torch calories while shaping and toning your glutes, quads, hamstrings, and core.
“I personally attain the best glute activation when I add a resistance band just above my knees with these weighted exercises, which adds force and helps isolate the glutes by keeping tension in the band,” Von Schleis explains. “You’ll also get extra benefits from each move by adding isometric holds or pulses on the last rep of each exercise.”
Equipment required: Exercise bands, set of dumbbells
Suggested warm-up: 12 air squats, 20 alternating forward lunges, 20 alternating runner’s lunges to plank, and 12 squat jumps
Workout overview: Do each of the following five exercises back-to-back, circuit style, for three rounds in total. Place a resistance band around your legs so it sits just above the knee and keep it there for the duration of the workout. Pyramid up the weight you use each round. “I see increased benefits for myself and clients when progressively loading the exercise with heavier dumbbells each set, which has resulted in some eye-catching booty development,” Schleis says.
Kelly Von Schleis’ Band & Booty Circuit
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