Training

Glorious Glutes

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Photography by Carlos DeSouza.

This workout is designed to target key areas of the glutes. We call this one Glorious Glutes because it can be done pretty much anywhere to achieve a strong bikini bum!  Note: All exercises can be performed with dumbbells, barbells, or simply with your own body weight.

1) Side Lunge

4 Sets / 20 Reps each.

How-To

a) Stand with your feet shoulder-width apart.
b) Take a large step to your right, keeping your left leg planted on the ground, and straight.
c) With your back straight, bend your right knee and lower your hips parallel with the floor.
d) Push off with your right heel and return to the initial standing position.

Side Lunge

2)  Glute Bridge

4 sets / 20 reps each.

How-To

a) Lay on your back with legs bent.
b) Raise hips and squeeze.
c) Return hips to floor slowly.

Great_Glutes-Glute_Bridge

3) Curtsy Lunge

4 sets / 20 reps each

How-To

a) Stand with feet shoulder-width apart.
b) Use right leg to take a big step behind and to the left, bending both knees in the process.
c) Bend at the knees until your right knee touches the floor.
d) Reverse the move to arrive back at the original standing position.

Great_Glutes-Curtsy_Lunge

4) Glute Kickbacks

4 sets / 20 reps each.

a) Start on your hands and knees.
c) Slowly kick back one leg, lifting the foot until the thigh is roughly parallel to the floor.
d) Reverse the movement slowly to arrive back at the start position.

Great_Glutes-Glute_Kicks

5) Glute Raises

4 sets / 20 reps each.

a) Start on your hands and knees with one leg extended straight.
b) Lift your extended leg as high as you are able, while keeping leg straight.
c) Lower the extended leg back to the floor slowly.

Great_Glutes-Glute_Raises

6) Jump Squats

4 sets / 20 reps each.

a) Stand with your feet shoulder-width apart.
b) Start by doing a regular squat, then engage your core and jump up explosively.
c) When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

Great_Glutes-Plyo_Squat

Originally from Baton Rouge, Ashley recently relocated to Dallas, pursuing her dreams which include helping others achieve their own. A happily-married mother of two, Ashley got into fitness by way of a personal challenge from her husband. After just three short months of training, Ashley took six 1st place finishes, including two overall wins in the Bikini class of the NPC. All of this accomplished in a single season. "Anyone can inspire, but to have a physical impact on someone's life and change the course of their health for the better is a true blessing."

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