LEG-endary Workout for Bigger Butt

LEG-endary Workout for Bigger Butt 

1-Warm up(30s)
-Slow butt kicker
-Slow high knees
-Leg swing
-Squat
-Warrior 2
-Lunges
-Jumping rope


2-HIIT+Strength workout:

Part 1:HIIT
In this workout we're doing an AA BB CC DD format that means ,each exercise for 2 sets ,10 to 20 reps ,with 15 seconds rest .
Let's do it !

A-Jumping lunges 2x (20 reps)
15 seconds rest
B-Jump squat 2x (15 reps)
15 seconds rest
C-Mountain climber 2x (20 reps)
15 seconds rest

D-Burpee 2x (12 reps)

15 seconds rest

-Jumping rope (45 to 1 minute)

A-Jumping lunges 2x (20 reps)
15 seconds rest
B-Jump squat 2x (10 reps)
15 seconds rest
C-Mountain climber 2x (20 reps)
15 seconds rest

D-Burpee 2x (8 reps)

15 seconds rest

-Jumping rope (45 to 1 minute)

That's it for the HIIT ,drink water and,let's move to the weight lifting part !

Part 2:Strength

In this routine we're doing 3 groups of 2 exercises each ,with an AB format ,3 to 4 sets .10 to 15 reps

Let's rock it !

Group 1 (3 to 4 sets):

A-Pistol squat (or modified pistol squat with a chair behind as a butt support)(12 reps)

B-Deadlift 

Note:as you go through the sets ?increase the weight and lower the reps,and if you're an advanced athlete use weight with the pistol squat . 

Group 2 (3 to 4 sets)

A-Bulgarian split squat

B-Ski squat or narrow squat

Group 3 (3 to 4 sets)

A-Weighted glute bridge

B-Dumbbell calve raises

3-Cool down (free form)

-Standing quad stretch

-Toe touch stretch

-Inner thigh stretch

-Deep glut stretch

-Cobra stretch

-Child pose 

-Calve stretch

And we're done guys,good job ,hope you appreciated this routine ,drink lots of water ,eat healthy ,

See you next time .Let's get better together !