Valentine’s Day Booty Blast

Hey hey! It’s vacation! WOOHOO!!!

I hope everyone had a lovely Valentine’s Day!  We celebrated with heart-shaped meatloaf, roasted potatoes, green beans and a lot of wine.

Love Loaf

Love Loaf

Chris and I have spent 8 consecutive V-Day’s at home. In fact, our first celebration together was in college at Chris’ apartment that had no table and no chairs. Since then, we have graduated to a grown-up apartment with a real live table and even four chairs! Such adults.

We also celebrated with a sweat-soaked booty blast workout. What screams romance more than meatloaf and squats? C’mon.

It was crazy crowded at the gym yesterday, so we waited until after the workout to take pictures…hence the crazy hair and sweaty face (ok fine, I looked like that when I got to the gym).

Valentine's Day Booty Blast

  • Difficulty: intermediate
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Complete each super set 3 times with 10-12 reps per exercise (unless noted). Rest 1 full minute between sets.

For more info on supersets see this post.

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This workout is VERY glute-centric. The glutes are “abductor muscles”  (move legs apart from midline), which mean they are super important to strength when you have inward facing knees, a weak low back, or weak core. While rehabing and old hip injury, I learned that being conscious of my knees during compound lower body movements (like squats) really helped me target my glutes and core, which in turn, helped me heal more quickly!

Alignment during exercise can suggest over and under-active muscle groups. For example, if your knees face inward during a squat, it means your adductors, which move legs toward midline, (hamstrings and adductor complex) are over active, and abductors (glutes) are under active. Knees kickin’ out? IT bands and glutes are probably over active and adductor complex and under active. Start thinking about your positioning and where you can implement more strengthening and stretching to improve form, which then increases results! See the NASM form assessment table here.

ALSO! If you’re looking to burn a lot of calories during and after a workout, squats are where it’s at! As some of the largest muscle groups in the body, compound leg exercises will burn the most calories per rep than any other exercise (that includes pure cardio exercises!). Want sick abs? Squat! Engage those abs for the whole exercise and you’ll hit transverse abs (deep abs) harder than any crunch could ever.

My family always referred to me as the “butt-less wonder” due to pancake-like ass and 12 year old boy-like figure. Now, I hit legs at least 1x/week…check out my baby butt here:

squats

I certainly wouldn’t say that’s a twerk-worthy tush yet…but we’re getting there!

So, get out there and squat, bitch!

xo R

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