Its funny how sometimes during trainings were doing a certain exercises like lunges. Everyone is doing great but the moment I say the farther you step and the deeper you lunge the better the butt, EVERYONE goes deeper. Its like extra motivation.

I asked someone one day after camp why they took it from 100mph to 150mph after I mentioned that. Their answer was they wanted a butt like Jessica Biel’s.

So butts are pretty important. Men and women can benefit from having a strong backside. Men if you think only women have to train the butt your dead wrong. Most athletes have to have a strong backside in order to compete at their sport. A lineman has to have a strong butt to be able to drive and push forward, an MMA fighter has to have a strong butt to be able to kick hard and throw off an opponent when pinned on the floor. A while back I had the GLUTE KING stop by and do a guest post all about the backside. Here it is in cased you missed it CLICK HERE

Theres a formula to get the butt you want. These are some of the pieces to the formula

Goblet Squats   – Squats are great for overall lower body development but if done right they can be especially great for the butt. Im not talking about half “assed” squats im talking about deep squats. To take it a step further The Goblet Squat. The goblet squat is one of my favorite because it teaches you to squat correctly and it allows you to squat deeper to get the butt more involved.

Hip extentsion- These are great because they can be done with bodyweight only or with some added weight. Doing one leg at a time is great way to crank up the intensity without adding any extra weight.

Both feet hip ext

One leg hip extension

Weighted hip extension

Stiff leg deadlifts- To get the total package backside you have to take care of the “foundation”. By that I mean the surrounding areas that work with the glutes. Hamstrings and lower back are the main two. This exercise hits all 3 areas. Doing one leg at a time is another great way to take it a step further.

I was recently introduced to different version by Bret which I like since your able to go heavier than regular one legs because you have a bit more stability.Theyre called rear leg abducted single leg deadlift (yeah its long). You can finally take the exercise to its full potential without losing balance and form.

Stiff Leg Deadlift

Single leg deadlift

Rear leg abducted single leg deadlift

Jump lunges- Jump lunges are great because they add some explosive work , recruit different muscle fibers, burn more calories, etc.

Sprints- Sprints are some of my favorite forms of conditioning. Im not a big fan of long slow boring cardio. Sprints are more efficient for fat loss and are done in less time. Training smarter instead of harder. Check out what a backside that uses sprints looks like.

Lateral lunges- Keeping up with the lunges theme these are some of my favorites because its main targets are butt and inner and outer thighs.

In the “end” nothing will get you a firmer stronger tush if you dont eat right. You cant out train a bad diet.

Heres how I would pair a workout

Warmup

Goblet squat-4 sets of 8-10

Lateral lunges- 3 sets of 15

Stiff leg Deadlift- 3 sets of  12

Hip ext- 3 sets of 15

Jump lunges- 2 sets of 20 total

Switch the jump lunges to the beginning for a pre exhaust if its hard to “feel” the butt working.

When it comes to conditioning exercises there is one that is hated by many and loved by few.  Its conditioning king!

Everytime I mention it most people cringe and whenever I mention it at camp I feel like im gonna be stoned (rock stoned not pot stoned).

It has a bunch of names. Up downs, killer burps, total body thrusts, or my favorite BURPEE! I think they call it that because if you eat too close to your workout or dont eat at all thats what your gonna end up doing.

Stop by any military branch, school, or prison and youll see this bad boy put to good use.

Ill be honest its a love/hate type thing for me like most people. But at the end of the day I know its worth it.

So im gonna try to clear up its bad rep with some reasons why its good for ya. Maybe next time you do them youll know why theyre good for ya.

          -Burpees are a total body exercise using compound moves like pushups and squats.

          -Burpees also mimic other exercises like squat thrusts and planks

          -Because theyre easy (by easy I mean technique wise) theyre great for any rep range. Either do 10 or 100 you decide.

          -Burpees are a great conditioning tool and especially great for fat burning!

Theres different ways to do it, lets start with beginner level.

If burpees are too hard in the beginning then you can start with the basic head shoulder knees and toes way. Just like in elementary school you start standing up, then reach and touch your toes, then up and touch your hips, then up to your shoulders.

I like this starting progression because it mimics the actual action of burpees.

The next progression is the squat thrust. Basically its the first part of the burpee. Start by holding up a pushup position then tucking both your legs in before thrusting your legs back out to the pushup position.

The final phase is the actual burpee itself. Start by standing, then squat, from the squat you go into the pushup position, then go back up to the squat postion before standing up again.

Easy right.

Now for the die hards that love burpees here are some extra progressions.

Push up burpee- Same thing as a regular burpee just add a pushup at the bottom.

Old school burpee- same thing as a regular burpee but you actually add a pushup at the bottom and a squat jump at the top.

Frog burpee- Same thing as a regular burpee but instead of a jump squat at the end you jump forward as far as you can. Like a leap frog.

box jump burpee- Same thing as a regular burpee but you jump onto a box at the end.

One arm burpee-(one of my favorites) Same thing as a regular burpee but on one hand.

One sided burpee-(The toughest in my opinion) Same thing as a regular burpee but with only one hand and one leg. Same arm same leg or opposite arm opposite leg.

Pull up burpee- Same thing as a regular burpee but when you get back up you do a pull up.

Double up burpee- Double up and any piece of the burpee to make it harder. Do 2 pushups instead of one, do 2 jump squats instead of one, do 2 squat thrusts instead of one, etc.

Jump jack burpee- Do a regular burpee but at the pushup position do a jump jack on the floor before coming back up.

Burpees are a great way to add some extra conditioning. Especially adding them at the end of a workout as a finisher.

So before throwing burpees away or hating them completely try them out to put your fat loss into over drive.

Ok great.

Now how many of you want a stronger tighter core without tons of crunches?

Perfect!

It seems like everytime you change the channel there’s a new ab machine or some kinda ab device. I know some people who have almost every kinda crap they sell on tv. Does it work?  Majority of the time NO!

Getting a stronger and tighter core doesn’t mean you need the latest and greatest machine. Sometimes all you have to do is raise your hand. YUP, I’m not joking when I say raise your hand for a stronger tighter core.

Take these 2 exercises for instance. For a while they were some of my SECRETS. I would use them for my one on one clients as well as with my bootcamp. But ill share them with you today.

OVERHEAD DUMBELL REVERSE LUNGE:

Grab a pair of 10lb dumbells and raise them overhead. Keep your core nice and tight and do a reverse lunge while keeping the dumbells up high the whole time. Shoot for 10 to 12 each leg.

BONUS TIP: For some variety do just one arm instead. Just make sure to do the opposite leg. Say your doing 12 reverse lunges with your right leg, then hold the dumbell up with your right arm.

OVERHEAD DUMBELL SQUAT:

The name sais it all. Basically the same as the lunge, just in a squat format. Now you can do this one with a barbell or dumbells. I usually prefer dumbells because they add extra stress and work extra muscles. Make sure you keep your back straight and don’t lean to far forward, otherwise your gonna end up with a face full of dirt and blame it on me. If you’re new to these exercises, start light.

BONUS TIP: The same way as the lunges, use one dumbell. Use a good 10lb or 15lb dumbell, raise it over your head with whichever arm you like and squat as low as you comfortably can while keeping your back straight. Shoot for 12-15 each arm.

Add these 2 exercises to your workouts and see a tighter core in no time!

Nutrition plays a big rule (90% of any goal), so remember YOU CAN’T OUT TRAIN A BAD DIET!

I hope these 2 exercises help change up your workouts a bit, and help get you outta that rut.

I’d love to hear how these exercises helped you out below.

P.S. We’re putting the finishing touches on a project 3 months in the making. Were only doing it for the first 20 people. If you can’t make our BOOTCAMPS and still want crazy results then you should definately check this out.