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BOOTY BUILDER WORKOUT
Fitness is a journey! It looks different for everyone. It is unique to each individual and when setting goals your best inspiration is yourself! Envision how you want to feel, the energy you dream to have, the goals you want to achieve for YOU and you only!
A trainer we know and love at Rockwear is Jessica Stevens. Jess focuses on spreading positivity and motivation via her Instagram account @jessicastevensfitness. We asked Jess what her favourite workout was and like most of us, it’s training the PEACH!!
Come for a scroll, you are going to want to save this workout! We can assure you our team tried it out and the Peach was feeling it the next day! Safe to say no one was taking the stairs.
Hey girls, I’m Jess!
I have been in the fitness industry for nine years through my personal training business. I have also lost 18kg myself and love helping others who are on a similar journey to improve their fitness, strength and overall happiness. I love helping other women achieve their fitness goals while boosting their confidence.
For training, I focus on strength and HIIT workouts that combine both weights and cardio. There are so many benefits to HIIT training that I love. My favourite day of the week is leg day with a specific focus on compound movements with a glute focus.
Today’s workout incorporates some of my favourite weighted exercises combined with bodyweight exercises to form a superset. I love this workout because minimal equipment is needed, and you feel the burn in your legs while also getting your heart rate up. I love supersets for workouts that combine both weighted exercises and body weight movements, with the bodyweight exercise adding in an extra burn at the end of the focus exercise. The selected exercises are great finishing exercises that fatigue your legs and glutes while burning more calories and improving strength in the targeted muscle.
What you will need
- Barbell with weights
- Ball or bench for back support
- Sweat towel
- Water bottle
In this lower body workout, it Is recommended to use a medium – heavy set of weights that will challenge you but still allow you to complete the reps and sets recommended.
Warm up
Warm up for 5 minutes by walking, jogging or cycling followed by 30 seconds each of butt kicks, high knees, leg swings (each side), alternating lunges, squats and lateral lunges.
Workout
This workout uses a superset format which requires two exercises to be completed in a row before having a break before sets.
Superset 1
(complete 3 times)
- 10-12 Barbell Sumo Deadlifts
- 20 Squat Pulses
Superset 2
(complete 3 times)
- 10-12 Barbell Straight Leg Deadlifts
- 15 Jump Squats
- 90 second recovery
Barbell Straight Leg Deadlifts
-Drive through heels
-squeeze your glutes
-Keep your core engaged and shoulders back
-Lower the bar back to the floor slowly while being careful not to round your back.
It’s all about FORM!
Stand with your feet shoulder width apart holding the barbell. Knees should be slightly bent and this should be maintained through the moment.
While keeping your back straight, bend at the hips as you lower the bar down. Keep the bar close to your body and lower the bar until you feel the stretch in your hamstrings before slowly coming back up.
Superset 3
(complete 3 times)
10-12 Barbell Hip Thrusts
20 Crab Walks (10 each side)
90 second recovery
Cool down
5 minutes of either walking, jogging or cycling.
Stretch
Once you have completed the workout, finish the workout with 5-10minutes of lower body
stretches.
Now breathe… the hard part is over and all that is left to do is to feel those endorphins release! Working out is as much for the physical benefits as it is also a great tool for your mental health. If you are not feeling motivated get a friend involved! Go for a walk & get some fresh air.
