Booty Blast

By Naperville Magazine
Appears in the March 2020 issue.

By Art Roman

Illustrations by Ievgenii Volyk

The largest and strongest muscle groups in your body, the glutes and hamstrings, work together to extend, rotate, and abduct the hip. They also stabilize the pelvis when walking, running, and climbing. So a well-trained rear isn’t just nice to look at—a strong backside can improve posture; alleviate lower back, hip, and knee pain; increase athletic performance; reduce bone density loss; and eliminate the abdominal pooch.

GOAL

There are two ways you can do this program, adding weight to increase intensity.

For Time

Set your interval timer app for 40 seconds work, 20 seconds rest, and do as many reps as you can within the 40-second time with good form.

For Reps

Do 3 rounds, going through 15 reps of each exercise with good form. If it’s a unilateral movement (one side at a time, like lunges or leg lifts, do 15 reps per side) and rest for 20 to 30 seconds between exercises.

EQUIPMENT

Kettlebell, exercise mat, exercise band

[table id=Move0320-1 /]