HOW TO BUILD A PEACH BOOTY

HOW TO BUILD A PEACH BOOTY

It seems that EVERYONE is talking about “booty gains” at the moment and at ZCF we love training our peach booty’s!

So next time you are at a Booty Blast class in the ZCF HIIT Studio, remember these few tips to maximize your gains each session.

 

-FOCUS, ACTIVATE AND SQUEEZE!

With every exercise it is so important to focus and squeeze that booty in order to activate the muscles.

-THREE PLUS ONE-

This equation is simple – follow it and you will reap the booty rewards.

3 x booty workouts a week + 1 serving of complete protein within 30 minutes + Consistency =  A bootylicious Backside!

-DON’T QUIT 

Be consistent – Muscles respond to stress.  Working the booty a few times a month won’t make a different; you need to target that tooshy at least three times a week. Consistency is KEY

-FEED THE BOOTY

Nutrition is key to building a PERKY PEACH. Diet is 80 percent of the race, training is just 20. If you are eating low calorie or very low carbs you are literally starving your muscles, especially your booty. If you want to build muscle, you need to eat!!! You need to also ensure you aren’t starving your muscles whilst you train.

-GET THE RIGHT GEAR

There is nothing more motivating than some fab new active wear and gym gear to kick your ass into gear. We love getting some fresh new Lorna Jane active wear at the beginning of a new round and some Aura Eve Booty Bands to make those sessions even harder and those booty’s even PEACHIER!

Check out our Booty Workout below for a toned peach butt!! 

20 x squats with side step

20 x squats with knee raise

20 x squat jumps with criss-cross

20 x squats with toe tap

15 x 180 degree squat jumps

15 x 180 degree squat jump pulses

15 x walking lunges (singles)

20 x sumo squat jump pulses

20 x knee step ups 15 x side leg raise (per leg)

15 x curtsy lunges (singles) 20 x squat jump pulses

15 x elevated lunges (per leg)

20 x frog jumps

15 x kick backs with knee in (per leg)

15 x donkey kick backs (per leg)

15 x glute bridge pulses

15 x glute bridge leg raises (per leg)

15 x glute bridge march (singles)

15 x donkey kick backs with side raise (per leg)

20 x decline leg raise on bench (per leg)

Repeat twice for a toned perky butt! Followed by a cool down & stretch.

 

ARTICLE BY ZCF BLOGGER: CLAUDIA ROSATI

 

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