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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

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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  • talentedf

    best i’ve read, and i’m always reading cos i have a small, square butt….but not anymore

    • http://LeanItUP.com/ Bryan DiSanto

      Whoop whoop :). Cheers to big booties.

  • Nicole Barbato

    This is the first full workout with videos and everything to explain. I run alot but it’s not toning my lower half at all and have been looking for something that will get my in shape and build muscle and this looks like it! Will def be giving it a try tomorrow. Thanks!

    • Nicole Barbato

      Also how often do you reccomend doing this routine? I run about 4 days a week and am not looking to lose weight at all jst tone.

      • http://LeanItUP.com/ Bryan DiSanto

        I’d recommend 2 days per week, 3 max, if building strong legs and a nice butt are a priority for you. You can absolutely still run along with it (although you’ll probably be hella sore).

    • http://LeanItUP.com/ Bryan DiSanto

      Hey Nicole, thrilled to hear that ;). If you ever have any other questions, please let me know (or tweet me @LeanItUP).

  • June

    So thrilled to see something I have been searching for, for so long…say hello to some lower abs baybay…how long till it starts showing though?

    • http://LeanItUP.com/ Bryan DiSanto

      That’s hard to say, because it completely depends on where you’re starting from and how consistent/clean you are with your diet, BUT tangible results should begin to show up within a month if you’re consistent with the routine.

      Push hard, keep the fantastic attitude, and you’ll see massive changes as the payoff!

  • Dauphine

    Really happy to see this article, but as someone who recently had a baby ( 2 weeks and 4 days ago), should I start out slower? Like do these exercises one time not repeat 3 times.

    • http://LeanItUP.com/ Bryan DiSanto

      Hey Dauphine, I’d definitely start out slower — with less weight — and gradually work your way back up before you jump right into a plan that’s THIS intense.

      Drop each exercise down to 2 sets, and use a light weight. Really, I’d love to just get the blood pumping, release a little sweat, and emphasize conditioning (as opposed to strength/power). Once your strength begins to come back and your body is fully recovered you can start tacking on more poundage.

  • Bubblebutt

    I’ve been doing all of these exercises, plus more. My butt is getting smaller! I want it to get bigger. Can you recommend something? Will heavier weights help? And diet wise what can I eat that will help build my glute muscles?

    • http://LeanItUP.com/ Bryan DiSanto

      Up the weight and make sure you’re EATING enough! That means a lot of HQ protein, complex carbs, and healthy fats.

      Nope, there aren’t specific “butt foods” lol — you just need to create an environment that’s primed to build muscle. Heavy weights break it down and stimulate new growth; proper diet and ample calories provide the nutrients needed to maximize that growth.

  • Justine

    Sexy bodies and great exercises! Can’t wait for my next workout! Motivated.

  • Yumna

    Hi Bryan
    I did the ass up butt blast workout, was sweating like mad, just want to know how many weeks can you do this workout and can use a sqat bar for the exercises that require a barbell.

    • http://LeanItUP.com/ Bryan DiSanto

      Of course! You can and should. Do it as your leg routine for 4-6 weeks before switching it up.

  • Brandy

    How many times a week can I do this? Or do it daily?

    • http://LeanItUP.com/ Bryan DiSanto

      2-3x per week, with at least 1 day (ideally 2) before doing it again.

      It should really serve as your lower body workout plan — supplement it with something for your upper body + abs/core.

  • Maria

    Hi,
    I am a girl and slightly underweight (48kg and 5’5). I’m wanting to round my butt and increase the size. I don’t wont to bulk up alot though…I just want to shape up and have more curves. How much protein do I need? And how do I increase my butt rather than decrease the size? Would you know how long this workout would take to see results?

    Thank you

    • http://LeanItUP.com/ Bryan DiSanto

      Don’t worry about “bulking” up — it won’t happen. You’ll increase your strength, LOSE body fat, and firm up + round out your butt (which adds curves). That’s the beauty of squat based exercises.

      Shoot for 75g-100g.

      You should start seeing results within a month or two. Like anything else, it takes time. Be patient, work hard, and enjoy the journey.

  • Culjolie

    Can’t wait to start! I’m a pretty fit person already, as in I do a pretty rigorous workout daily, so how long do you think it’ll take for me to get this bubble butt?

    • http://LeanItUP.com/ Bryan DiSanto

      Give it time and don’t rush, but you should start seeing results with a month or two. Obviously that depends on where you’re starting from, though.

  • Jessica

    If I am working from home and do not have a barbell to complete exercise 2, 3, and 4, what would you suggest I do in its place? I have ankle weights and hand held weights but thats it. I would like maintain the same level of intensity to achieve similar results.

  • Diaana

    I’m going to start this awesome workout tomorrow. I don’t have a HUGE booty to start off. My gluteus maximus is starting to show improvement since I’ve been doing a lot of booty exercises BUT I need help in ROUNDING the sides and top of my butt. Also, toning my lower back. any advice? thanks a lot!

    • http://LeanItUP.com/ Bryan DiSanto

      Squat squat squat squat squat! But make sure you’re A) using good form, and B) getting LOW. Both are really key so that you get deep activation across your entire glute region. If you need a few extra squat ideas, check this out: http://www.leanitup.com/9-must-do-squat-variations-torch-fat-demolish-lower-body/

      Romanian deadlifts, along with regular deadlifts, are amazing for building a strong lower back and upper glutes (again, with good form). You can also try lying hyperextensions.

      Otherwise, follow this plan and you should start to see results come in after 1-2 months.

      • Diaana

        thank you I will def. incorporate these into my workout plan. Also, how many times a week do I need to do this in order to see legit improvements?

        • http://LeanItUP.com/ Bryan DiSanto

          Do it 2-3 days per week and complement this plan with a little bit of abs + upper body work.

  • Kristina

    I was wondering if hip adductor/abductors help grow the butt? OR does it make it smaller? I have a small butt already. I want to grow muscle.

    • http://LeanItUP.com/ Bryan DiSanto

      Hip abduction will hit your glutes, but honestly it’s a waste of time to plow away on the machine. Focus your time on different types of squats and lunges and you’ll see MUCH better results; both in terms of muscle development and body fat dropping.

      • Kristina

        will doing incline on treadmill help round my butt or destroy it? lol

        • http://LeanItUP.com/ Bryan DiSanto

          Should help — you’ll get more muscle activation across your glutes and hamstrings. It definitely doesn’t replace resistance training though, and it won’t work alone.

          • Kristina

            No, I meant like incline on the treadmill as a warm up for like 25-30 min. then start doing the lunges/legpress/squats and deadlifts.

            • http://LeanItUP.com/ Bryan DiSanto

              I’d shuffle that a bit. Drop your warm-up down to 5 minutes; then do resistance training; and then stick a medium-length cardio session (or HIIT) last.

              You’ll optimize energy usage so that you’re burning more body fat, plus you’ll conserve your energy for resistance training where it’s most important.

  • Mariana

    Does this help me get a bigger booty. I dont want muscular legs

    • http://LeanItUP.com/ Bryan DiSanto

      Hey Mariana,

      It’s primarily designed to shape, lift, and firm the butt — it’s not focused on building mass or major muscle.

      You’ll tighten up your butt, build definition, and burn off fat + calories (it’s intense).

  • Cindy

    im currently working out 6 days a week and am fairly fit. i really want to tone my butt. i already have a pretty ok booty but of course want a perfect bubble butt. i do regular squats with about 10 to 15 lbs almost every other day. Do you think its possible to achieve? oh And i do want muscular legs.

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