Booty Building and Circuit Training

circuit training

Circuit training is a great tool for every booty builder to have in her arsenal. It can be used if you are pressed for time but have to get a workout in, it can be great for fat loss or just for increasing your cardio.

If you are pressed for time but still want to show your booty some love go to the gym and do a booty building circuit training session. For booty building we want to keep the weights quite heavy and exercises that will give you the most bang for the time you spend. So for a circuit for building muscle a good example would be to do:

Circuit

Squats: 10 reps

Rest 20 seconds

Stiff leg deadlifts: 10 reps

Rest 20 seconds

Band resistance sidewalk: for as long as you can

Rest 1-2 minutes

You can repeat the circuit as many times as you want but for muscle building use weights that you can do for four to five circuits and use as much weight you can while still making all reps, it’s okay to drop the weight the more circuits you do. If you have time you can finish off with one more circuit with different exercises or just one lift you still want to put some extra focus on, after this circuit hip thrusts would be perfect.

circuit training

Related: Booty Building and Deadlifts

For fat loss we want to do it a little different, we want to keep up the heart rate but still lift enough weight to maintain muscle while we lose the weight. Here doing at least 2 different circuits would be ideal. One heavier like the one mentioned above to maintain or build some muscle. We also want one that is lighter but more reps that lasts longer to keep heart rate and fat burning high for a longer time.

Circuit 1

Squats: 10 reps

Rest 20 seconds

Hip thrusts: 10 reps

Rest 20 seconds

Lunges (use weight if you can): 10 reps

Rest 1-2 min

Do circuit 1 for 3 rounds. This is enough to stimulate all the important muscles but you don’t want to be dead when you get to the higher reps which are the most important for fat loss.

Circuit 2

Air Squats: 20 reps

Rest 10 seconds

Glute bridge: 20 reps

Rest 10 seconds

Lunges: 20 reps

Rest 10 seconds

Step Ups: 20 reps on both legs

Rest 2-3mins

Do this for 3 rounds the first time and always try to improve the next session with either more rounds or more reps. If you can’t do all reps the first time, that is okay. Just focus on always improving and you will get there and beyond!

circuit training

Related: Booty Building and Squats

Circuits for increasing cardio is quite similar to the above workout for fat loss but we are going to incorporate even more time when you are working out and taking away the heavy circuit completely. This type of workout is done with the sole purpose of increasing your cardiovascular capacity, and should be done on a day where you don’t lift weights. Running or biking will have similar results as this, but this gives more variety if you don’t like the other types of cardio. We will do 1 circuit.

Circuit 1

Rowing machine: 5 minutes

Rest 1 minute

Air Squats: as many as you can

Rest 1 minute

Battle Ropes: as long as you can take it

Rest 1 minute

Exercise bike: 5 minutes

This workout trains your cardio and uses your whole body, everything from the arms during the battle ropes to your legs in the squats and back during the rowing. Try doing it for one round the first time as it is way harder than it looks on paper if you really go after it. The great thing about this workout is that if you are pressed for time you can go at it hard and one round will give you a lot and if you want you can slow down a bit but do multiple rounds. It is great to change things up so try both.

Now go out and try the circuit training for your specific goal, and take your booty and physique to the next level!

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