Free Booty Workout For The Perfect Peach Butt!

By RICARDO FLORES

Free Booty Workout For The Perfect Peach Butt!

Warm up:
- Foam Roll legs for at least 5 minutes. Make sure to hit Hamstrings, Quadriceps, IT Band,
Calves, Glute (booty), and back. Basically front of leg, back of leg, & back
- Stair master for 5-8 minutes (decide at your digression)
- routine is front, back, side to side. Front you will be walking on treadmill making sure to push through with you heals flexing your booty. Back you will be completely turned around on treadmill (at a slow speed) pushing through heels again. Side to side is just facing the right then left to hit your outer booty. It is important to warm up before starting any exercise so you do not hurt yourself.
- Dynamic warm up; you will also be doing a dynamic workout. For this you will be doing knee pulls, walk lunge with thoracic twist while in lunge, high knees, zombie kicks (walking while kicking one leg at a time touching toe with opposite hand), neck twists (left, right, up down, all around both ways), and lastly thoracic twists.

Booty- Workout 1
Barbell Squat- Normal Stance
legs shoulder length apart; add weight every set, very last set you will need to go down to starting weight
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Barbell Squat- Wide Stance
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Deadlift- Stiff Leg
Go up in weight each set, last set go to a weight that is comfortable for you to do 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Leg Press- High Foot Placement
Feet will be placed high on platform shoulder length apart, weight should be heavy enough to want to stop but light
enough that you wont stop ( if that makes sense)
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Leg Extension
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Leg Curl
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Walking Lunges w/ Dumbbells
keep the same weight throughout exercise; keep dumbbells at your side
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
Rest between each set is 30-45 seconds.
Curtsey Lunges
you will need a weighted bar and you step back and to the side, like a curtsey

1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
Rest between each set is 30-45 seconds.
Calf Raises- Standing
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Core Workout:
Side Plank- 30 sec - rest - 45 sec - rest - 1 min x 3 sets
Plank Dips- 4 sets x 20 reps on each side
Heel Taps- 4 sets by 15 reps on each side
Weighted Crunches- 3 sets x 10 reps
Leg Day Burnout: 50 Jump Squats
Post workout: Stair-master for 10 minutes. Stretch 10 Minutes after workout.

Try out our Free Booty killer workout and let us what you think! Here at Rula Fit apparel we just want to bring vaule to our customers and help you reach your goals.