My Booty Builder Workout

Over the past year, a constant fitness goal of mine has been to increase the muscle mass in my booty and get tighter, more toned hamstrings and glutes and  I can happily and proudly say that I now have what may usually be called a Bubble Butt! This is something I have only recently started to notice after months of training and hundreds of squats later.Ladies, if you want to get a tight toned booty, start squatting!

Jessica Stevens - 3 years of weight training and lots of squats later!

 I usually do one leg session a week but throughout my other workouts there will usually be Plyometrics and full body movements included in the workouts somewhere. I also try and do one session of hill sprints and stair runs a week which is fantastic for building strength and muscle in the legs.

Jessica Stevens - Gold Coast - Guy Tadman Photography

Friday is the day that I usually train my legs/booty at the gym... Unfortunately for me,  this means that I can barely walk properly by the time the weekend comes around. Today's workout mainly focused on Hamstrings and Glutes and OUCH was it a painful and sweaty workout! Seeing as my butt(Glutes) routine would have to be one of the most asked questions I get, I have decided that I should share one of my workouts with you.

Jessica Stevens - Gold Coast - Guy Tadman Photography

 It was a hot and painful workout and by the end of it my hammys and glutes were on fire! It incorporates mostly super-setting but if you are beginner please feel free to split the workout apart and do each exercise individually.  I also finished off with some ab exercises just to top off an already intense little workout.

Jessica Stevens, Gold Coast - Guy Tadman Photography

Jessica's Killer Butt and Legs Workout 
Note: Heavy weights was used where I was failing at around12 reps.

Warm Up: 5 minutes on treadmill

Workout :
Legs - 8-12 reps /  3 Sets of each of the following exercises: 

1.Super-Set the following 2 exercises:
 Incline Leg Press (Foot placement shoulder width apart) & Dumbbell Goblet Squat

2. Super-Set the following 2 exercises:
Dumbbell Bulgarian Split Squat ( In lunge position with one leg on a box about 30cm tall) & Box Jump Squats (Stand with feet either side of the box, jump up quickly onto the box and then jump back down into a squat position. This is one rep)

3. Super-Set the following 2 exercises:
Dumbbell Reverse Lunges & Dumbbell Step Ups (12 each leg of each exercise)

4. Super-Set the following 2 exercises:
Stiff Legged Deadlifts x Dumbbell Walking Lunges

5. Super-Set the following 2 exercises:
Seated Hamstring Curl & Laying Down Hamstring Curl

Abs - Perform 3 sets of the following -  20 reps of each exercise.
6. Incline Ab Crunch with Weight & Medicine Ball Pikes & Dumbbell Side Bend

Stretch out legs, especially hamstrings and hip flexors.

That's my workout for you folks!! Hope you enjoy it! I would LOVE to hear from you after you have performed this workout. Did you find it easy? Was it hard? Did it HURT? Can you walk the day after? Did you learn any new exercises? Email me at jess@jessicastevens.com.au letting me know how you went!

Jessica Stevens, Gold Coast - Guy Tadman Photography

Thank you for reading and I hope you try this workout for yourself!

Jess xxxx