Workout Diaries #3 | How to Get a Better Butt

Here is a another 20/20/20 workout for those of you who want a 1)better workout and a 2)tighter, firmer butt.  This is the same 20/20/20 format I described in my last post (Workout Diaries #2) wherein you begin with 20 minutes on the treadmill, continue to the resistance training portion for 20 minutes, and end with 20 minutes on the stairs.  Last time, we used the med ball for the middle portion of the workout.  This time, you’ll grab a straight bar instead.  So, here you go.

Start with 20 minutes of jogging on the treadmill.  You can pick your speed while remembering that the goal is to warm up and start sweating.  I usually run at a 7.0-7.5 pace during this 20 minute interval.

Run, jog, or do springs for 20 minutes. I run about 2.5 miles to warm up and get myself motivated.

Once you finish, get a straight bar weighing between 20 and 60 pounds.  I usually pick 60 pounds for a great workout, though some friends would laugh at my “light” weight here.  Pick what works for you!

You will do approximately 5 rounds of the following, or whatever you can do in 20 minutes.  Work fast and don’t take a break-the mountain climbers are your “rest.”  Yes, for real.

Don’t panic if you don’t know how to do these moves!  I included a quick video demonstration to illustrate these lifts.  If you are a beginner, pick a very light weight to begin while learning the movement.

  1.  10 Thrusters
  2. 30 Mountain Climbers
  3. 20 Deadlifts
  4. 20 Front Rack Lunges

I demonstrated these movements in two videos below:

Thruster Workout (mountain climbers, and deadlifts)

Front Rack Lunges

Your glutes will be burning on these lunges!  Once the 20 minute mark hits, drop the weight and go to the stairs.  You can step for 20 minutes around Level 7-10 depending on level of fatigue.  If you don’t have access to a stair mill, you can row, cycle, or even jog again.  The goal is to sweat while being able to hold a conversation.

That’s all for today, folks.  You’ll feel these lunges tomorrow-you’re welcome.  If you don’t, increase your weight next time.  Have you heard of Instacart?  If not, you should check it out.  LIFESAVER.  I grocery shop on my phone and have my groceries delivered to the front door.  No joke.  It saves me thousands of minutes and gallons of gas in the long haul!  CIAO for now.  Next time, I’ll show you the Bear Complex.