Friday, January 20, 2012

Brazilian Butt Workout

Girl doing squat with kick-back

A great workout for home or for the gym. If at the gym I use the smith machine or a straight bar like the picture above for Pile Squats. I also like to use free weight for all the exercises listed below just to really push myself. A tighter tush I do 8-10 reps at my max weight.


When I do this from home I put weights in my garage and go for a run. About a mile normally and then come back to go through the routine once. I do walking lunges down the block for 100 steps and run again for 1 more mile. I then go through the routine again two more times and end with 100 walking lunges. It's up to you how far you want to run after this but I like to just run and enjoy myself. Go as far as you want or walk it out. :)

1. Plie
Girl practicing plie
Minutes 0:00-1:00

  • Stand with feet slightly wider than shoulder-width apart, arms at sides, toes turned out.
  • Tuck tailbone under and contract glutes.
  • Lower body into a pliĆ© squat as low as you can go without allowing knees to creep past toes.
  • Simultaneously raise arms to shoulder height in front of body, palms down. Hold for 2 seconds, then return to starting position.
  • After 20 reps, pulse at the bottom for 20 seconds.
2. Touchdown
Minutes 1:00-2:00
  • Stand with feet shoulder-width apart, toes pointed forward.
  • Squat down until knees are bent 90 degrees.
  • Squat down until knees are bent 90 degrees.

Girl squattingGirl doing reverse lunge

  • Step left leg back into a deep reverse lunge, placing right hand along outside of right thigh or touching the floor.
  • Raise left hand in front of face, palm facing out.
  • Return to starting position and repeat, alternating sides.

3. Explosive Lunge

Minutes 2:00-3:00

  • Lunge forward with left leg until knee is bent 90 degrees, directly over ankle, right knee pointing toward floor.

Girl doing lungeMidair during explosive lunge
  • Jump up, pushing off the floor with both feet. Switch legs in midair, landing with right foot forward in a lunge. Continue, alternating sides.

4. Single-Leg Squat with Towel

Minutes 3:00-4:00
Single-leg squat with towel


  • Stand with feet together, toes pointed forward, arms at sides with right foot on top of a small folded towel.




  • Shifting weight to left leg, bend left knee 45 to 90 degrees while sliding right leg and towel slowly out to the side as far as is comfortable for a count of 4.




  • Slowly draw right leg back to start for a count of 4 while straightening left leg.




  • Repeat for 30 seconds; switch sides.



  • 5. Squat with Kick-Back

    Minutes 4:00-5:00
    Girl doing squat with kick-back
    • Stand with legs shoulder-width apart, arms at sides.
    • Sit back into a squat keeping weight on heels, then lift right leg straight behind you, keeping hips pointing forward while extending arms.
    • Return to start and switch sides.
    Originally published in FITNESS magazine, September 2006. http://www.oxygenmag.com/Training/Slideshows/Great-Glutes-in-20-Minutes.aspx

    13 comments:

    1. Do I do each of these moves for the time amount given in minutes or is there a certain amount of reps I should do for each?

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      Replies
      1. Via, good question... When I do the running on this day I stick with 8reps heavy. When I am not going to run I do each exercise for a minute.

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    2. For most of your exercises you run for 1 mile (I would love to do that but I have kids napping) so could I hop on the bike trainer and how long should I go for in between each move? Love your blog!
      -Kendall

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    3. who is the girl in the pic?

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    4. Yeah, I also want to know who's in the pic! shes beautiful and strong, I want to look like her!

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      Replies
      1. i am not sure but i will work on finding out. i want to post her name on my blog.

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    5. Hi everyone! Her name is Amanda Latona. She's a professional fitness competitor. She's awesome and very down-to-Earth!

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    6. Can you overwork your glutes? I want to tighten and lift my glutes but not shrink them. How many times a week should these exercises be done? Thanks so much! Love your blog!

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      Replies
      1. You only over woek a muscle if u work it out on a day its sore. These can be done twice a week as long as u aren't sore.

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    7. all these work outs are great for runners. What about those of us that can not run or do high impact? What do you suggest? Also, above exercise with a towel? I don't get it and I do not see a towel in the illustration. Please advise..thank you

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    8. how many sets??

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