Butt Blast Cardio Workout

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IFBB Pro Karina Nascimento's Butt Blast Cardio Workout

VERTICAL PRESS: No weight, but if you’re advanced, put plate of 25 to 45 lbs on each side. Bring the knees all the way down to the chest. Get full extension to work your gluteus muscles better. 30 reps

WALKING LUNGES: Keep upper body straight. If advanced, use a 15 lb weight. 3 sets at 10 reps


HI-STEP UP: On bench, alternating legs. 30 reps

ABDUCTOR MACHINE: 60 lbs, then go to 80 then 120 lbs. 30 reps Rest for 15 to 20 seconds between each exercise.

Finish with TREADMILL: at 1.3 speed, hold on to bar. Walking lunges for 5 minutes. Then another 5 minutes with incline at 12.0 and 2.6 speed with no holding on to bar. On each step, keep your gluteus muscles tight. Another 5 minutes with incline at 15.0 and speed at 3.0. Finish for 5 minutes then turn back the incline to zero. Go to 1.3 speed and hold on to bar for walking lunges.

For the advanced, increase your time to 10 minutes each, and increase the speed 3 times more on each change. I recommend doing this 4 times a week on alternating days. As you progress, each step should go up every 5. The goal is reaching 100 repetitions.