I’ve got great news babe… You don’t need a gym membership to tone and firm your bum!
Knowing the proper QUALITY workouts that will best target your glutes along with CONSISTENCY throughout the week are two keys factors for developing a rounder, more defined booty.
Nutrition also plays a major role as well, but for today we will only discuss the quality exercises to get you started!
[Follow my Instagram page @tianajoelle for more workout ideas and inspo! Visit www.tianajoelle.com for full gym & home workout programs and easy-to-follow meal plans for your specific goals.]
Okay let’s jump right into it…
Perform the following exercises for the repetitions (reps) and number of rounds (sets) listed below. The amount of time to rest is provided as well. Complete all reps and sets for each exercise before moving on to the next one.
EQUIPMENT NEEDED: 1 small loop band (medium resistance level)
1: ELEVATED SINGLE LEG BRIDGE WITH 3-SEC HOLD
Reps: 15 each leg
Sets: 3
Rest Time: 30 sec after both legs, each set
2: WIDE STANCE BRIDGE (slow tempo)
Reps: 20Sets: 4
Rest Time: 30 sec
3: 4-POINT PRONE DONKEY KICKS
Reps: 12 each leg
Sets: 3
Rest Time: 45 sec after both legs, each set
4: SUMO SQUAT PULSES
Reps: 30 seconds
Sets: 4
Rest Time: 45 sec
Remember, it’s all about having the right exercises that specific hit your target areas in order to effectively and efficiently reach your goals. Train smarter!
If you are not sure how to attack your specific goals and would like a professional advice, please reach out to me via Instagram DM’s (@tianajoelle) or email me [email protected] and I will keep an eye on my inbox for you. I’m here to help you become the best version of YOU.
In the meantime, Happy Booty Building babes!
By Tiana Joelle
