Great Bum workout!

For a great bum workout you need to ensure that all exercises are 

compound movements to maximise the muscles being used with high levels of CV work to.

Bum/tum programme:                                              

Activity Sets Reps Tempo Intensity

Deadlift – dumbbells 3 15 2:2 High

Basic squat 3 15 3:1 High

Chest press 3 15 2:2 High

Clean and jerk 3 15 2:2 High

Lunge – forward 3 15 3:1 High

There are a number of ways the routine can be progressed. You can change the sets, reps, tempo or rest period to create a new stimulus. One of my favourite things to do is perform the exercises using a heavy weight first, then cut the rest period out and complete the workout in a cardio style. I’ve found clients enjoy this type of training – tough as it is and get create results!

I recommend performing this workout on a Monday and then it can be repeated later in the week. If you feel sore or tight in a specific area, give yourself a extra days rest

Here are some alternatives to the exercises listed:

Deadlift – dumbbell deadlift, transverse deadlift, single arm deadlift, single leg deadlift.

Squats – split squats, boss squats, single leg squats, BOSU single leg squat.

Chest press – dumbbell chest press, single arm chest press, Swiss ball chest press, Swiss ball dumbbell chest press, Swiss ball single arm chest press.

Clean and jerk – clean and jerk with dumbbells, single arm clean and jerk.

Lunge – lunge with dumbbells, lunge with Olympic bar, lunge onto BOSU, BOSU lunge with dumbbells, BOSU lunge with Olympic bar.

If you’re wondering what any of these exercise are a great resource is www.ptonthenet.com, for more information.

I hope this is useful to you all, let me know how you get on!

For more information on personal training see www.feelgoodpt.co.uk