Women's Butt Blaster Do's And Don'ts, 4
A quick note: after age 30, a woman can lose 5 pounds or more of muscle per decade if she is sedentary....this means that any weight gain you had would be fat...and your bone health would be on the decline....just more reasons to keep regular exercise a part of your life.
I had a question from a client who said, "can I combine my cardio and butt blaster strength workout into the same workout?" Of course, and it would give you an even better workout. Adding cardio blasts to any strength workout makes it a better (and tougher) workout!
Its pretty simple to do. It would go something like this:
Between each butt blaster exercise set (like step ups, prisoner squats or deadlifts), do 30-45 seconds of an exercise like jump rope, mountain climbers, butt kickers or squat jumps full speed. It's just that simple and that tough! Try to do the whole 30-45 minute workout without any rest between exercises. Rest 2-3 minutes after completing the circuit and repeat the circuit 1 or 2 more times.
One more note....when you blast your lower body this hard, make sure to stretch after workouts. Static stretches are important like:
1. piriformis stretch
2. kneeling hip flexor
3. hamstring stretch
4. quadriceps stretch
5. adductors stretch (you can use side lunges for this)
6. calves/peroneals/Achilles tendon
7. foot circles (for shin conditioning)
8. Bottom of foot roll on tennis ball
9. low back stretches
Foam rolling (self massage) is also great and something you can do anytime.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Program and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
I had a question from a client who said, "can I combine my cardio and butt blaster strength workout into the same workout?" Of course, and it would give you an even better workout. Adding cardio blasts to any strength workout makes it a better (and tougher) workout!
Its pretty simple to do. It would go something like this:
Between each butt blaster exercise set (like step ups, prisoner squats or deadlifts), do 30-45 seconds of an exercise like jump rope, mountain climbers, butt kickers or squat jumps full speed. It's just that simple and that tough! Try to do the whole 30-45 minute workout without any rest between exercises. Rest 2-3 minutes after completing the circuit and repeat the circuit 1 or 2 more times.
One more note....when you blast your lower body this hard, make sure to stretch after workouts. Static stretches are important like:
1. piriformis stretch
2. kneeling hip flexor
3. hamstring stretch
4. quadriceps stretch
5. adductors stretch (you can use side lunges for this)
6. calves/peroneals/Achilles tendon
7. foot circles (for shin conditioning)
8. Bottom of foot roll on tennis ball
9. low back stretches
Foam rolling (self massage) is also great and something you can do anytime.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Program and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
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