Ok so I HAVE to post the workout I just did because it literally makes your booty shake without your consent.. Earthquake! Haha if you can't tell I LOVE a good glutes n hams workout  

You will be doing each exercise one after the other in the form of a circuit. To boost fat blasting power, after each circuit run on the treadmill for 5 min. You will do this circuit/run 4 times and finish off with 30min of post cardio (I did 15min walking on a very slight incline and then 15min on the elliptical)

Notice that the first 2 circuits are exactly the same and the last 2 are slightly different. The point of that was to shock my muscles a little and also to tend to my self diagnosed ADD

First I will explain what every exercise is and how to do it, then I'll give you the workout. I will start off by saying that with every exercise you ever do, your knees should never go beyond your toes, back should be straight, and chest should be tall. Always have good posture! I know most of you know that, but as a trainer I have to say it!

Single leg deadlifts- Performed on the smith machine while standing on a bench. Doing this on the Smith is to help you stabilize and really target the glutes. Stand on one leg keeping your hip directly over your ankle (your hip will want lean out to the side, don't let it!) On your working leg, keep your knee slightly bent and stretch as far to the floor as you can while keeping your back straight, shoulders back, and your chest tall. Drive though your heel and activate your hamstring to stand back up straight.

Out and in squat jumps- Jump from a sumo squat to a feet together squat. Every time you are "out" is 1 rep. Keep your back straight, chest high, get low on every "out" and keep your weight on your heels. 

Leg press- Put your feet on the platform keeping your knees in line with your ankles. Drive through your heels to ensure glute activation. In this workout you will be doing partial reps (go all the way down and halfway up). 

Single leg press- Same positioning of feet, only reduce the weight and use 1 leg at a time. This time you will be doing full range reps.

Single leg squats- Looks like a lunge but your back foot is on a bench. Straight back, chest tall, knee directly above ankle, and weight on your front heel. Try to get your front leg parallel to the floor on every rep. The deeper range, the more you target the glute.

Hip abduction machine- Self explanatory.. I like to lean slightly forward on this one.

I always like to warm up with a 5 min walk on treadmill to contemplate and set my intent for the workout. I also did 30 sumo squat jumps to warm up my legs and hips. 

Circuit 1&2

Single leg deadlift- 20 in circuit 1 to get a feel for the movement. Increase the weight and do 10 on the 2nd circuit

Out and in squat jumps-30

Leg press half reps- 20

Single leg press- 10

Hip abduction- 30 

Circuit 3- Booty should be shaking involuntarily after this circuit!

Single leg deadlift- 10 

Out and in squat jumps- 30 **This time add in a plyo box with 2 risers. Your "in" jump will land on top of the box. 

Leg press half reps- 20

Single leg press- 10

Hip abduction- 30 

Circuit 4 -TOAST

Single leg squats- 20 

Out and ins w/box-30 

Single leg press- 10 (notice the change of order)

Leg press half reps- 20 (um ouch)

Hip abduction- 30  (last set!! YES)

Yes you still have to do your 5 min run before you start your 30min cardio. I find it helpful to save your favorite song on your iPod for this last push! Use the 30min post cardio to feel like a total badass and facebook me on how you feel! www.facebook.com/LabenderProbikini

Thanks for reading! Have a great day and train hard!!