Booty Building 101

Booty Building 101

By Dr Daniel Rocha, DN LMT CPT, CNS

Women tend to hold body fat in the glutes and back of the thighs, which can cause cellulite and a wrinkly look. Ladies, this is normal, as your body was designed to have babies. Recognize that a healthy body fat for women is 20-24%, so embrace your curves and know that some body fat is normal. Now, excess body fat can be controlled by eating healthy and training correctly. Next article, I will write on hormones and cellulite, so look out for that. 

That being said, your leg and glute workouts don’t have to be lengthy or dramatically intense, especially since most of us have full-time jobs while going to school and raising a couple of kids. I design my training programs to fit everyone's lifestyle.  The intensity changes for each person and the level of fitness.  But let me tell you that the program below will work for all ages, sizes, and fitness levels 

Enjoy the workout, post your pic by collaborating with our club IG page (@syroc_cbm_), comment on how you enjoyed it, ask questions, and strive to be better than yesterday. You can do this program in the gym or at home. 

Legs 

Superset 10 sets 10 reps 

A1: Hack squat (Any squat will work)

A2: Top Shelf Deadlift 

Superset 3 sets 20 reps 

B1: Lunges 

B2: Hip Thrust   

Can’t get to the gym? No stepmill at home? But you want to work your booty. Here is your simple yet effective home workout. 

Booty Builder 

Hip Thrusts 10 sets 10 reps 

Bulgarian Split Squats 3 sets 10 reps 

Calves: standing calf 2 min 

Note: Use a band around the knees for extra intensity 

Summertime is here, and Albuquerque is scorching. Bust out the shorts, wear that bikini, and feel confident that your lower half is better now than ever. Still have questions? Send me a DM or reply to this email for a consultation

Model and Photographer: Kristin Maruska