The Metabolic Muscle Builder – Booty Builder Workout

Blog, Butt, Workouts

glute workout

Want strong, toned glutes and legs? Then you’ll love this Booty Builder workout from my Macro Hacks program!

When our workouts and diet work together, we can get better results faster. That’s why if you want to lose body fat AND build muscle, you want to make sure you’re creating progressive overload in your workouts and challenging your body with not only heavier weights, but also different tempos.

We often turn to cardio when we want to lose weight or body fat, but actually focusing on BUILDING MUSCLE is oh so key to help us look leaner and keep our metabolism healthy and strong.

And you also want to make sure you’re including movements in multiple planes to also help you develop functional strength and avoid injury.

It’s key too, as we increase our weights and workout intensity, that we do NOT forget the prehab work. Get the correct muscles working and your body warmed up so you can work hard from that first rep of your workout.

Try this Booty Builder and feel those glutes, and legs, working!

The Booty Builder Workout

QUICK WARM UP OPTION:
Complete 1 round through the quick stretching flow below as well as 1-2 rounds of the activation. Complete all 5 moves of the activation on one side before switching sides.
STRETCHING:
5-10 reps per side Runner’s Lunge Flow
ACTIVATION: The Side Lying Series
15-20 reps per side Lying Leg Raises
15-20 reps per side Lying Front Kicks
15-20 reps per side Lying Back Kicks
15-20 reps per side Lying Front to Back Kicks
15-20 reps per side Lying Bicycles

WORKOUT:
Complete 1-4 rounds through the first circuit. Do not rest between moves but rest 90 seconds-3 minutes between rounds so you can try and increase weight while feeling your glutes work. Then rest 2-3 minutes and move into the Triset. Complete 2-3 rounds through the triset resting 45-60 seconds between rounds. Then rest 1-2 minutes and complete 1-2 of the exercise, resting 45 seconds in between rounds. If you’re looking for added calf and core work to target those two stubborn areas (and have time!), include the Calf and Core Burner. Complete 2-3 rounds through, resting only as needed between rounds.

CIRCUIT:
6 reps Dead Stop Pause Barbell Band Hip Thrusters
6 reps Fast Reps Barbell Band Hip Thrusters
6 reps Top Pulses Barbell Band Hip Thrusters
20 reps Top Hold Band Hip Thruster Abductions

TRISET:
8-15 reps per side Step Up to Reverse Lunge
8-15 reps per side Band Hip Rotations
8-15 reps Glute Bridge and Curl

EXERCISE:
20 reps per way 3-Way Seated Band Abductions

CALF AND CORE BURNER:
15-20 reps per side Single Leg Calf Raises
15-20 reps per side Single Leg Seated Calf Raises
15-20 reps Bench Two-Way Leg Lowers

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9 Comments

  1. Terri Mieth

    Want to try this. Do I just follow the links provided to access your website? I know you post often and I follow & use your exercises when I can. I would like a full workout with Cory (and Kiwi)

  2. Cori Lefkowith

    Hi Terri! I’m sorry…try the program or just this workout? Excited to help and so is Kiwi!

  3. Fred

    I just did this booty burner in the Macro Hacks program the other day. The lying side series is so great. I was feeling those leg and hip muscles the next day. Macro Hacks is a super program.

  4. Denyse Laing

    Hi Cory,
    I’d like to try this workout. Is there a description, and or video of the exercises listed here?
    Thank you,
    Denyse Laing

  5. Cori Lefkowith

    Hi Denyse. Yes there is a whole video at the bottom of the article 🙂

  6. Linda Juranich

    Hi Cori, I’m presently paying for the Shift App. I’d like to continue with the 6 Week Macro Hacks program as well. Linda Juranich

  7. Heather

    You must have to be a regular trainer with you to know what everything is, I was expecting a video to show me.

  8. Cori Lefkowith

    Hi Heather. There is a video in the post at the bottom 🙂

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