BOOTIE – BLAST CIRCUIT program:
- Leg Press (close stance, heels together, toes pointed outward) - 15 reps
- Dumbbell hamstring deadlifts wide stance - 15 reps
- Plie deadlift w/ dumbbell - 15 reps
- Stationary forward lunges, dumbbells, one leg first, then the other - 25 reps per leg
- Walking lunges - 20 steps each leg with bodyweight only, squeezing butt non-stop x 3 full cycles
1. Step-up with back lunge (and knee lift) 10 lb dumbbells in each hand - 10, 12, 15, 15 reps per leg
2. “Meriza lunges” with a knee up, 10lb dumbbells in each hand - 10, 12, 15, 15 reps per leg
Perform 4 superset of this cycle, non-stop, with reps increasing with each superset as indicated.
Choose weights carefully, to provide a challenging, but safe workout experience. Remember, you gotta build muscle back there to build shape! Don’t be afraid to push hard!
Nutrition for a Fit and Lean Backside:
As you can imagine, I get all kinds of questions about nutrition, on a daily basis. I think one of the most common mistakes that athletes make, especially females, is to under-estimate their protein needs. It’s my experience that too many ladies do not get enough protein to sustain lean tissue, especially when dieting to lose fat. Protein is the tissue-building nutrient and is critical to help maintain muscle and therefore, metabolism, strength, and shape. Be sure to consume enough protein. I suggest starting at 20-25 grams per meal, as a minimum!
I often get asked, “Should I use BCAA’s?” Many female athletes are unsure about their supplement needs. My response is, “Absolutely!” BCAA’s help me keep a tighter, leaner look, especially when I am pushing hard with diet and cardio. BCAA’s help protect lean muscle and also help your body make more energy, especially when carbs are low, such as during competition dieting. BCAA’s can also help burn fat, so I always incorporate them into my meal plan, several times each day.
I use my BCAA’s before any exercise activity (cardio or weight training) to fuel a hard workout and help keep muscles primed, protected and strong. The last thing any of us ladies want is soft, flabby, over-dieted bodies, right? I refer to that look as “skinny-fat”…so be sure to get enough protein, and take your BCAA’s! When I’m contest-dieting, I’ll also use an additional dose after each training session, to ensure muscle protein is protected.
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