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Entries in Glutes (3)

Saturday
Jul192014

How to Get Tight Glutes! Butt - Buttocks - Bottom - Backside - Behind - Bum - Fanny - Derrière - Fanny - Rump - Rear - Ass

This YouTube video is both a Video Request and a Muscle Target Zones video all in one!

The Request came to me via an email from Al.

Al aks:

"Would you consider doing a video on building or firming glutes?  I'm keeping it real here....my wife has pointed out my butt is sagging...I'm almost 50 and do stay in shape, but I was never like you...never did sports or wasn't an athlete during my youth, so building up muscle and staying firm is a task. Would be great if you can address this in one of your videos and provide tips for those of us that require more maintenance in that area. I'm free about walking around nude in my house, but I gotta tell you man, a comment like that sticks with you and self-consciousness kicks in. Any help would be great.

Thanks again for your vids."

So as you can see, it's not just the ladies who are concerned about a tight butt! And I too have been victim to my wife mentioning my lack of bum when last year I was pretty lean and perhaps not working my lower half as much as I should have been? Nothing that some CrossFit leg days and lots of heavy squats can't fix ;)

In this Youtube video, I show you some of the best exercises you can do to firm and shape your glutes, many with or without added weight so really anyone should be able to do most of these at home even if you do not have fitness equipment.

Some of the exercise I show in this YouTube Glutes Video are:

  • Squats
  • Jumping Squats
  • Lunges
  • Elevated Lunges
  • Step-ups
  • Hip Raises
  • Straight Leg Deadlifts

If you have a Video Request question you would like to ask me, I will do my best to give you an answers, just send me an email using this link...

Tuesday
Oct292013

Workout Journal - Squats - 265 Pounds for 6 Reps

Still chipping away at the Squats! We all know Squats build a great but (Glutes) and chiseled Quads ;) Anyways, my last Workout Journal entry for squats was almost exactly a month ago and I did 275 pounds for 2 reps. Today at CrossFit Langley we where working on 5 sets of 5 reps increasing our weight as we went up to achieve a maximum weight 5 rep set. My goal weight was 265 pounds and I hit the 5 reps with a bit of juice still left in the tank so I did one more for good measure.

I'm not sure what my max single rep Squat is but hope to get somewhere just over 300 pounds when we do our next heavy weight Squat workout.

Here are the set weights leading up to the 6 rep 265 pound squat set:

  • 5 x 135 (Warmup)
  • 5 x 185
  • 5 x 205
  • 5 x 225
  • 5 x 245
  • 6 x 265 

We finished up the day with a quick 6 round AMRAP of:

  • 5 squats @ 135 pounds (nice and deep)
  • 6 box step-ups
  • 12 lunges

Video samples taken from (www.crossfit.com)

Monday
Sep092013

CrossFit Style - No Resting - Legs Only Workout

Today's full CrossFit Style (Sort-of) workout focuses entirely on legs, the reason it is CrossFit Style is because I rotate through my exercises with little to no breaks and incorporate elliptical as my extra cardio, so basically the entire workout is all cardio while still getting a complete leg workout in.

I do six rounds in this workout, the first three rounds rotate between squats, calf raises and 1 minute of high intensity elliptical while the last three rounds I switch over to sets of Leg raises and Leg extensions along with my 1 minute of high intensity elliptical again. The entire workout lasted around 25 minutes so I made it a 30 minute workout by finishing up doing my last 5 minutes on the elliptical. This workout was an easy 500 calories burned with my entire lower body getting worked over while also getting a full cardio workout. That's what makes the CrossFit concept (even if not entirely strict) supper awesome!