Intense Booty Booster

This is another one of those “intense booty booster” workouts by my favorite personal trainer and fitness model, Flavia Del Monte. Make sure you properly fuel your body for this training session as you will need all your strength and energy to successfully complete these circuits. Summer is just around the corner so get out there and try this workout!

Booty Booster Workout:

Circuit #1
• Close reverse lunge – 3 sets of 10 reps (back knee by opposite heel)
• Decline push up – 3 sets of 10 reps
• Inverted rows with legs at 90 degrees or legs straight on the bench (use the bar from the Swiss machine). Intermediates can use a towel for grip strength.
• Single hand inverted rows on bar (1 hand up and the other holding a towel around the bar while pulling your-self up).

Circuit #2
• Stability Ball Curl up – 3 sets of 10 reps (feet turn in and out- different angles)
• Push press with calf raise – 3 sets of 10 reps (Barbell overhead then to chest and up again with a calf raise)
• Lying pull over – 3 sets of 10 reps (Lying face up on a bench, hold a curly barbell and up and head towards hips then raise it overhead. Return to starting position and continue until all the reps are completed. This also can be done on a stability ball.)
• Repeat 2x for a total of 3 sets

Circuit #3
• Reverse hip extension – 3 sets of 10 reps (frog like action lying over a bench)
Stability ball preacher curl – 3 sets of 10 reps (use a curly barbell and curl over a stability ball)
• Stability ball skull crusher- 3 sets of 10 reps (make sure you contract, lift and squeeze glutes)

Circuit #4
• Single leg curl – 3 sets of 10 reps (use a medicine ball or towel). You may use both feet if you need to.
• Weighted reverse lunge- 3 sets of 10 reps (Use a ball between the legs and squeeze. Raise it towards the abs.)
• Alternating wide stance plank- 3 sets of 10 reps (Raise right arm straight out and the left leg straight behind you. Switch sides.)
• Every week increase weight or reps.

This intense booty booster will have your booty in shape for those short shorts and itsy-bitsy bathing suits that are right around the corner, along with the warm weather.571

This entry was posted in Fitness, Personal health, Women's health and tagged , , , , , , by Teresa. Bookmark the permalink.
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About Teresa

I was born and raised in Vancouver, BC. You could say I was one of the “originals”. LOL!! Growing up, I watched my mom bake and cook various delicious dishes and wanted in on the action. When I was five I received my very own miniature baking sheet and tart pan. I remember making tiny “Barbie size” buns and mini cinnamon crescents among other delicious goodies. With much anticipation and joy, I watched and waited for them to rise and bake. I was thoroughly ecstatic when I saw the perfectly golden pastries coming out of the oven. Those were humble beginnings and as time went on, they evolved into much more sophisticated culinary fare. One particular thing that was instilled into me at an early age was the need to “revamp” the recipe and make it healthier. My mom was a firm believer in using less sugar and less butter in her baking. She would also add different ingredients to better improve the flavor and health benefits of whatever she was baking. Much of her skills and talent have transferred onto me in which I’m very thankful for. I have also watched many episodes of CityLine and Martha Stewart which further developed my cooking and baking skills. Whenever I bake, I like to use the finest ingredients. These include a wide variety of ancient grains and gluten free flour. I love to experiment with old family classics and marvel at the “fabulicious” outcomes! Yum! Yum! My other passions are fitness and fashion. I am a fitness model who thrives on being healthy, remaining youthful and in optimal shape. I love to train my body hard and incorporate good nutrition and supplementation to go along with it. I have studied many interesting topics on health and nutrition along with diet and exercise plans from some of the top coaches/personal trainers in North America. I love to share my knowledge from what I have learned and pass it on. Remember this: Knowledge is power only when you use it.

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