TRAINING PROGRAMMES |
Bum Workout - Week 4
A pert posterior can be yours with this cheek-clenching workout. Just three sessions a week (we recommend that you alternate them with cardio sessions or rest every other day) for five weeks, and you may not recognise your sofa bum!
Reminders
1. Always do a warm-up session before your workout, and follow with a cool-down session.
2. Keep your workouts balanced and varied by including cardio sessions and exercising different muscle groups.
3. Remember to rest – don’t exercise the same muscle group twice within 24 to 48 hours.
*DB = dumbbell
*BB = barbell
*SB = straight bar
Session 1
Side Lunges
» 2x8-12 |
Back Extension
» 2x8-12 |
Standing Leg Curl
» 2x8-12 |
Session 2
Superman
» 2x8-12 |
SB Bridge
» 2x8-12 |
DB Squat
to Bench
» 2x8-12 |
Session 3
Bridge
» 2x8-12 |
One Leg Cable
Kickback
» 2x8-12 |
Stiff Legged BB
Good Morning
» 2x8-12 |
Other Butt Workouts
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