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Achieving your Summer Body | Episode #2 Gut & Butt🍑 Blaster

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Achieving your Summer Body | Episode #2 Gut & Butt🍑 Blaster

This is Episode #2 of “Achieving Your Summer Body Series” Gut & Butt🍑 Blaster

In this Episode we go over exercise movements that will help you get Closer to your Summer Body goals with Gut and Butt Blaster workouts!

Below is the Breakdown for the Workout in the Episode:

  • Alternation Lunge | 3 Sets, 20 Reps ( 10 per leg)

The lunge is an amazing exercise that targets the muscles of your butt, thighs, and hips. Putting one foot out in front of the other, lower your body toward the ground, keeping your abs tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. For an increased workout, hold dumbbells in each hand.

  • Body Bridge | 3 Sets, 15 Reps

A great exercise to work your glute muscles is the hip lift. To do this exercise, lie your shoulder blades on a bench, knees bent, and feet resting on the ground. While keeping your arms rested on the bar bell or weight to hold in place, lift your body to a complete body bridge Hold for a few seconds, and then slowly lower yourself. Repeat.

To work your muscles even more, add more weight as you get used to it. Repeat while holding the bridge, then complete ten hip thrusts and continue.

  • Single-Leg Bridges | 3 Sets, 12 Reps Per Leg

This exercise is a burner for sure, using your glute muscles for the lift and abs for stability. To do this exercise, lie on the ground, knees bent, Place one foot on the bar and the other foot resting on the ground. While keeping your arms rested on the oor to a brace, lift your body to a com- plete body bridge while pressing the bar upward. Hold for a few seconds, and then slowly lower yourself. Repeat.

To work your muscles even more, add more weight as you get used to it. Repeat while holding the bridge, then complete ten hip thrusts and continue.

  • Kneeling Good-Mornings | 3 Sets, 20 Reps

This one is one of my favorites to isolate the glutes and lower back. Using the smith machine, get in a kneeling position under the bar. Lift weight with bar o the rest and open your hips to a full extension and squeeze your glutes and hole for 2 seconds. Then you will drive your hips/butt back towards you ankles slowly. Repeat all reps slow and controlled.

  • BarBell Squats | 3 Sets, 10 Reps

The good old-fashion bar bell squats. We have all used these while growing up through out years, and is still one of the best exercises to build and tighten your booty. When performing this exercise, start with a weight suitable to your tness levels. When you begin your squat, drive all the weight into your heels of your feet. The rst action that should happen is that your hips drive backwards and your chest and chin stay upward when performing the down- ward squat. Once you get the the bottom of the squat, drive upward while placing all the weight into the heels of your feet and keeping your knee in a strait position.

Lets get into the AB Exercises!

  • Hanging Leg Raises | 3 Sets, 10 Reps

his exercise targets lower abs, the troubled area that most people have. The hanging leg lift will active the lower portion on your abdominal wall. When preforming this exercise, the most important tip is to make sure you are not swinging you legs with momentum. You need to raise and lower your legs, slow and controlled

  • Side Plank with Hip Dips | 3 Sets, 10 Reps (Per Side)

While planking is an amazing exercise for building your core and abs, it is also a advance exercise. When performing this workout you will place you arm at 90 degrees and elbow directly under your shoulder socket, while stacking both feet on top of each other. Touch your hip to oor and raise up slow and controlled for one repetition.

  • Stability Ball Crunch | 3 Sets, 10 Reps

Sometimes the most simple exercises can be the most e ective. The stability ball crunch is a very simple movement and can really burn (in a good way) if done cor- rectly. While performing this exercise, place mid back on the stability ball and arch your entire back while stretching and opening your abs with your back across the whole ball. then slowing raise for a crunch (not a sit up) just raising your shoulder blades o the ball and hold for 2 seconds and relax all the way back down to the starting position.

Join our 30 Day Summer Body Results Challenge FOR FREE (NO strings attached)

CLICK HERE TO REGISTER FOR FREE (For the First 100 People)

Stephanie and I love helping others and also share a passion for it. so we created a Program for FREE to everyone to join in and achieve there summer body with us in 30 DAYS!!

Click HERE to sign up and start your journey!

 

Remember, as i always say..

“J.A.M.O.D.I. Just A Matter Of Do It”

Turner Cavender

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