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[WOTM, 3/2013] The Ass Up, Bubble Butt Blaster Workout

[WOTM, 3/2013] The Ass Up, Bubble Butt Blaster Workout

Get PUMPED – you’ve just about survived the dreary, depressing, workout-deterrent Winter months and Summer is officially under 4 months out. That means it’s go-time for your full-body Summer shape up, checkpoint one: the butt department.

Outside of a ripped six-pack, what’s arguably better than strutting around the beach, sporting a tight, perky, bubbilicious booty? Besides looking phenomenal and instilling confidence from the back-side up, a strong butt connects the lower and upper body and constructs a foundation for pristine posture, a strong lower back, and powerful legs. That’s unbelievably beneficial across all ends of the fitness spectrum, both genders included.

Our WOTM for March – The Ass Up, Butt Blaster Workout – combines 8 killer leg exercises into one butt-blasting circuit that hypertargets the hamstrings, glutes, quads, and lower back. The final result? You’ll lift, tone, and accentuate your butt, transforming it into one compact, voluptuous package, while simultaneously eviscerating fat along the way.

And if you’re a guy this is absolutely, 100%, no-questions-asked applicable to your fitness goals as well. Shred up any reservations and don’t shy away – this is an insanely intense leg workout comprised of MASSIVE movements, which help jack up testosterone and hGH production. THAT ultimately benefits the chest, biceps, back, et al. in a bigger way than bicep curls could ever fathom.


 

[WOTM, 3/2013] The Ass Up, Butt Blaster Workout


perkier-butt

Want a better butt? Do the Ass Up, Bubble Butt Blaster Workout

*Complete all exercises in the order below for the prescribed number of sets and reps. Once you’re able to complete a set with X weight for the number of reps listed (e.g. a 15 rep set), increase the weight by the next available increment during your next set – this ensures that you constantly challenge your body, grow, and build new muscle. 

Pop-up video demos are available for every movement by clicking on the exercise name.

 

Warm-Up:


This warm-up is mandatory, as it’ll help you limber up and prepare your legs for the assault to-come. You’ll be more flexible, resistant to injury, and ultimately derive significantly more power (which drives growth and improvement).

  • Stationary Bike – 5 minutes, low resistance. Feel free to use the elliptical or walk as an alternative.
  • Mountain Climbers  – 45 reps
  • Jumping Jacks  – 60 reps

How To:


Mountain Climbers

Mountain Climbers

Jumping Jacks

Jumping Jacks

 

1. Goblet Squats


3 Sets, 15 Reps

Stand upright and hold a dumbbell with two hands so that it’s in line with your collarbone (A). Keep it at this height throughout the movement to maintain strong posture and simultaneously hit the shouldersbiceps, and triceps.

With your chest puffed out and your abs tight, slowly drop down until your quads are BELOW parallel (B) and explode upwards by contracting your glutes, hamstrings and quads.

Repeat for 15 reps.

Demo:


Goblet Squat

Goblet Squat

 

2. Romanian Deadlifts


3 Sets, 12 Reps

Stand upright and hold a barbell in front of your body at thigh height. Place a slight bend in your knees, maintain a flat back, bend at the waist, and slowly slide the weight along the front of your legs until it reaches your shins. Hold the stretch for 1 second and the bottom, powerfully contract your butt, and accelerate back up into starting position.

Unlike a traditional deadlift, your hips/butt don’t move vertically – keep them stationary and emphasize the stretch during the downward part of the motion.

Repeat for 12 reps.

Demo:


Romanian Deadlift

Romanian Deadlift

 

3. Wide Stance Barbell Squats


3 Sets, 12 Reps

Load a barbell and spread your feet so that they’re approximately 1 step further apart than shoulder-width. This wide stance helps pinpoint the butt and hamstrings. Like a traditional squat, puff out your chest, tighten your abs, and pinch your lower back, and slowly descend until your thighs are parallel with the floor. DO NOT arch your back – keep it strong and straight throughout the entire squat.

Hold for .5 seconds at the bottom and powerfully ascend back to start. Repeat for 12 reps.

Demo:


Wide Stance Barbell Squat

Wide Stance Barbell Squat

 

4. Barbell Lunges


3 Sets, 10 Reps per Leg

Please refer to our full how-to write up here – UberExercise: Barbell Lunge.

Complete 10 reps per leg, per set.

Demo:


Barbell Lunges

Barbell Lunges

 

5. Kettlebell Swings


2 Sets, 15 Reps

The kettlebell swing squat is a high intensity, fast-paced movement that epitomizes full-body fat incineration. The butt initiates and dominates the bottom half of the motion; the shoulders — in particularly the front deltoid — and arms provide the closing power to reach the top.

Start in a low, wide squat position with kettlebell in between your feet (A). With your chest puffed out, abs tight, and lower back pinched, powerfully contract your glutes and swing the kettlebell upwards with two handss until it’s in-line with your face. Under control, lower the weight back to the ground, stick out your butt, and immediately complete the next rep.

Pause for .5 seconds at the bottom of each rep to avoid using momentum. Repeat for 15 reps.

Demo:


Kettlebell Swing

Kettlebell Swing

 

6. Swiss Ball Butt Curls


3 Sets, 15 Reps

Lie on your back with your heels on top of a Swiss ball (A). Press your heels into the ball and lift your butt off the floor to form a straight bridge with your body (B). Powerfully contract your butt and hamstrings and curl the ball inwards towards your torso until your knees form a right angle (slightly further than C).

Hold the contraction for 1 second, roll the ball back out to full bridge (B) and repeat for 15 reps. If this is too easy you can amp up the intensity by completing each curl with one leg (while keeping the second leg elevated in the air – 2:00 mark in this video demo).

Demo:


Swiss Ball Butt Curls

Swiss Ball Butt Curls

 

7. Wall Sits


2 Sets, 1 Minute

With your back against a wall, squat down until your quads are parallel with the floor and your knees form a right angle. Hold this position for 1 minute or until failure, if you can’t reach 1 minute on both sets. If you’re able to, amp up the intensity by holding a weight in your hands throughout the duration of the hold.

Immediately after your second set of wall sits complete set 7A – plyometric box marches – to finish your workout strong.

Demo:


Wall Sits

Wall Sits

 

7a. Plyometric Box Marches


[Superset] 1 Set, 45 Reps – complete immediately after your second set of wall sits

Immediately after your second set of wall sits complete 45 plyometric box marches. Start with a platform that’s roughly knee height and gradually raise the size to increase the difficulty. Finish strong and power through the pain – this is your last set.

Demo:






 

Page 1 | Page 2 (Printable Recap)

 

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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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