FITNESS: Booty Goals

By on June 6, 2017

Hey my sweaty bunnies its me your tiny trainer ready to kick some butt. We are going to get those quads burning and those glutes twerking.

Let’s get startd with standing leg curls; 3 sets of 15. Keep the tempo slow; up slow 3 count then down slow for a 3 count. Superset with long stride lunges, also 15 reps. After you are done find a stepper (the long grey ones you can stack). Time for side step overs with a nice squat down. Let’s do 3 sets of 20 on each leg. Now, let’s test your balance! Place the stepper long ways and put one foot in the middle. The other foot is going to be crossed over behind you (you will look like you’re in a curtsy lunge). Apply weight to the front leg and lift the back leg straight up and over the stepper. You should feel this exercise in your quadriceps and glute. Please do 3 sets of 15 each leg and keep that back leg as straight as possible when crossing cover. Also, try not to bounce.

How are you guys doing? Grab some water if needed. Time to squat like it’s hot. Grab a barbell because we will be doing front squats. If you can lift heavy head to the squat rack. Ok, you will be crossing your arms (parallel to the shoulder) with the bar on top of your front deltoid (shoulder). Face feet forward and a little wider than shoulder width apart. Head up, back straight and chest up. Concentrate on lowering with control then squeezing the glutes when standing back up. Time to do 3 sets of 15 with a superset of 10 pulses. Last exercise is a back lunge touching the ground with a knee up hop following. Finish up with 3 sets of 20.

You are finished my toned up beauties. Get some amino and protein in. If you did this fasted then get a meal down. Don’t forget to take the neccessary supplements to repair, replenish and refuel the body.

Subscribe to my online training app for exercises and nutrition at

Yours Truly,
Your Tiny Trainer

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