[WOTM, 3/2013] The Ass Up, Bubble Butt Blaster Workout

Warm-Up:

This warm-up is mandatory, as it’ll help you limber up and prepare your legs for the assault to-come. You’ll be more flexible, resistant to injury, and ultimately derive significantly more power (which drives growth and improvement).

1. Goblet Squats

3 Sets, 15 Reps

Stand upright and hold a dumbbell with two hands so that it’s in line with your collarbone (A). Keep it at this height throughout the movement to maintain strong posture and simultaneously hit the shoulders, biceps, and triceps.

With your chest puffed out and your abs tight, slowly drop down until your quads are BELOW parallel (B) and explode upwards by contracting your glutes, hamstrings and quads.

Repeat for 15 reps.

2. Romanian Deadlifts

3 Sets, 12 Reps

Stand upright and hold a barbell in front of your body at thigh height. Place a slight bend in your knees, maintain a flat back, bend at the waist, and slowly slide the weight along the front of your legs until it reaches your shins. Hold the stretch for 1 second and the bottom, powerfully contract your butt, and accelerate back up into starting position.

Unlike a traditional deadlift, your hips/butt don’t move vertically – keep them stationary and emphasize the stretch during the downward part of the motion.

Repeat for 12 reps.

3. Wide Stance Barbell Squats

3 Sets, 12 Reps

Load a barbell and spread your feet so that they’re approximately 1 step further apart than shoulder-width. This wide stance helps pinpoint the butt and hamstrings. Like a traditional squat, puff out your chest, tighten your abs, and pinch your lower back, and slowly descend until your thighs are parallel with the floor. DO NOT arch your back – keep it strong and straight throughout the entire squat.

Hold for .5 seconds at the bottom and powerfully ascend back to start. Repeat for 12 reps.

4. Barbell Lunges

3 Sets, 10 Reps per Leg

Please refer to our full how-to write up here – UberExercise: Barbell Lunge.

Complete 10 reps per leg, per set.

5. Kettlebell Swings

2 Sets, 15 Reps

The kettlebell swing squat is a high intensity, fast-paced movement that epitomizes full-body fat incineration. The butt initiates and dominates the bottom half of the motion; the shoulders — in particularly the front deltoid — and arms provide the closing power to reach the top.

Start in a low, wide squat position with kettlebell in between your feet (A). With your chest puffed out, abs tight, and lower back pinched, powerfully contract your glutes and swing the kettlebell upwards with two handss until it’s in-line with your face. Under control, lower the weight back to the ground, stick out your butt, and immediately complete the next rep.

Pause for .5 seconds at the bottom of each rep to avoid using momentum. Repeat for 15 reps.

6. Swiss Ball Butt Curls

3 Sets, 15 Reps

Lie on your back with your heels on top of a Swiss ball (A). Press your heels into the ball and lift your butt off the floor to form a straight bridge with your body (B). Powerfully contract your butt and hamstrings and curl the ball inwards towards your torso until your knees form a right angle (slightly further than C).

Hold the contraction for 1 second, roll the ball back out to full bridge (B) and repeat for 15 reps. If this is too easy you can amp up the intensity by completing each curl with one leg (while keeping the second leg elevated in the air – 2:00 mark in this video demo).

7. Wall Sits

2 Sets, 1 Minute

With your back against a wall, squat down until your quads are parallel with the floor and your knees form a right angle. Hold this position for 1 minute or until failure, if you can’t reach 1 minute on both sets. If you’re able to, amp up the intensity by holding a weight in your hands throughout the duration of the hold.

Immediately after your second set of wall sits complete set 7A – plyometric box marches – to finish your workout strong.

7a. Plyometric Box Marches

[Superset] 1 Set, 45 Reps – complete immediately after your second set of wall sits

Immediately after your second set of wall sits complete 45 plyometric box marches. Start with a platform that’s roughly knee height and gradually raise the size to increase the difficulty. Finish strong and power through the pain – this is your last set.