this is perfect
Wanna hear about it?
WEDNESDAY: ASS DAY
Start out with cardio for 20-30 min to warm-up! The Stairmaster is a great way to warm those glutes up!
- Barbell Back Squats! 6 sets of 8-10 reps (use good form and squat deep!)
- Sumo Squats! 6 sets of 12 reps (use a dumbell or kettle to challenge yourself and add weight!)
- Lunges! 6 sets 10 reps (hold dumbells to maintain balance and create a challenge or hold a barbell behind your head)
- Cross Over Lunges! 6 sets 10-12 reps (add dumbells for a challenge!)
- Step-Ups! 3 sets EACH LEG 10-12 reps (once again! use dumbells!)
- Pulsing Leg Lifts! 3 sets EACH LEG x 15-20 pulses
Don’t know how to do some of these exercises? Check out last week’s ass day for for youtube links for instructions/perfect form.
Time to get that ass you want!
Want to get fit? Follow me, a Certified Trainer/Nutritionist for tips and advice and constant motivation! (:
And play around on Tumblr all day like I used to when I was unemployed and healthy.
I can’t wait :))
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