Workout Wednesday – Bombshell Booty Workout

Sets: 3

Rest for 60 seconds between workouts

Wide-Stance Barbell Squat:  x8

Single-Leg Dumbbell Romanian Deadlift:  x15 per leg

Lateral Step Up with 3 Second Hold:  x15

Single Leg Weighted Glute Bridge:  x15

Check out the 2012 Transformation Contest Entries

See Also:

At Home 20 Minute Perfect Butt Workout

Fitness Tip: Preventing Lower Back Pain

Fat Burning Workout Circuit

 







Comments

  1. cari says:

    I’m 52, post menopausal and now have this ring of you know what around my middle. Ugg! Help!

  2. Brenda says:

    Great Workout! Thanks!!

  3. Jennifer says:

    Can’t wait to try this workout! Thanks, Flavia, keep ‘em comin…xo

  4. Aubrielle Lewis says:

    I have a question in related to supplements. I currently have the following supplements: magnesium,bcaa’s, CLA, vitamin D, l-glutamin, creatin, and protein powder, multivitamin, and fish oil …. I am starting my journey of getting fit and toned. I am currently 174 lbs. 25 yrs old, and 5ft 6 1/2 inches. Can you direct me on how and when I should take these supplements to get the best effect. I am wanting to lose weight but also want to look toned. I love your body, that is perfect so I would like to get to something like that. Van you please assist me on the best times and ways to take these supplements? Thank you for all of your inspiration that you give.

    • Anna says:

      Hi Aubrielle,
      Those are great supplements, just remember that food is the primary “supplement.” The time isn’t that important as long as you get them in but here is what Flavia and Vince recommend: Magnesium – citrate post workout and taurate before bed. BCAAs – during your workout or between meals. Vitamin D, and multivitamin – with breakfast or dinner. Fish oil – with your last meal of the day. Protein powder – post workout (or when you don’t have time to eat a real meal) Glutamine – before breakfast and post workout. Creatine – pre and post workout. Great question!

    • Flavia says:

      Hey Aubrielle, I can’t give you specific doses as I am not licensed to do that. I would go with what you see on the bottle. For protein – use 18-25 grams, glutamine use 5-10 grams (I do 5 in the morning and 5 after a workout most days), vitamin D, multi, creatine, mg, BCAA and CLA I use what is recommended on the bottle.

      I would cycle off CLA and use it only for weight loss when you are trying to lose weight (extreme diet or 4-6 week program). I also don’t use creatine unless I am in a “muscle building” phase.

      *zinc is a great one to use with your mg at night. Helps boost your immune system and otherwise you are killing it girl!

  5. Aubrielle Lewis says:

    Excuse the typos above. I must have been typing too fast.

  6. Aubrielle Lewis says:

    Thanks

  7. Carlye says:

    Hi Flavia!
    Recently I was searching for more workouts and I came across a bunch of your You Tube videos which then lead me to your website. I LOVE your workouts and have found them most helpful, especially at a time where I needed to switch it up a bit. I’m curious though, what weight are you using for the majority of your leg workouts? I know thats a bit vague, but say for your hamstring curls, leg extensions, squats, etc. It looks (through the videos) like the weights are not overly loaded, or please correct me if I’m wrong? I just wonder if I’m using too ‘heavy’ of a weight when working mine…?
    Thanks so very much!!!
    Carlye

  8. Anna says:

    Hi Carlye,
    Flavia recommends being in complete control of the weights at all times. You should be focusing on really squeezing the muscle your trying to work, taking it through it’s full range of motion and keeping constant tension on the working muscle. There shouldn’t be any swinging or jerking in any part of the movement, focus on moving the weights with the working muscle. The last few reps should be challenging to complete, but still with good form. :)

    • Carlye says:

      Hi Anna,

      Thank you for your response. That part I do understand, what I’m curious about is the actual weights that Flavia is using?

      • Anna says:

        Your welcome! I’m not sure the exact weights Flavia is using. I know Flavia posted a workout for back and shoulders earlier and I was using similar weights.
        On the single leg romanian deadlift I use 15 lb dumbbells,
        lateral step up – EZ bar with 7 1/2 lbs per side
        single leg weighted glute bridge – 15 lb dumbbell.

        I can’t remember what I use on the wide stance barbell squat as I haven’t done it that way in a little while. I would assume the barbell and 10 – 25 lbs per side.

  9. Megan says:

    My friend and I did this workout this morning and it kicked our butt, literally!!! Thanks for an awesome circuit!

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