30-Mins To A Flab-Free Butt!

By: Jon-Erik Kawamoto
Photo: Paul Buceta
Model: Kim Chartrand

Pairing strength exercises with plyo moves is a foolproof way to spark extreme changes in your body.

 

One of the goals when you hit the gym (besides a taut, firm booty) is not to make things too complicated, with the ‘KISS’ principle – you know, ‘keep it simple, silly’ – being quite appropriate the thing is, ‘more isn’t always better’ can be hard to sell.

 

But what if we told you that a method called “complex training” can actually take you to new levels of strength, power and fat loss – especially in your gluteal area – all in one workout? That instead of numerous sessions devoted to each of these training goals, you could net the same results in a fraction of the time? That’s exactly what we have planned for you: a demanding but doable, science-backed program that will whip that butt of yours into shape, fast.

 

Complex training, uncomplicated

Complex training pairs a strength exercise with a plyometric or explosive move

that utilises similar muscles. For example, in this glutes-building workout you’ll see a squat variation paired with a squat jump variation. Athletes utilise this method of training to improve strength and power, as it elicits a phenomenon known as post-activation potentiation, or PAP for short. If this term leaves you scratching your head, we’ve got your back (or in this case,

your behind): simply put, the strength exercise has a positive effect on the explosive exercise that follows it, allowing for superior gains in power production compared to when the exercises are performed independently. Increased power output is the combination of strength and speed – that is, how fast you can move a certain load – and it can help you stay safe and injury-free during exercise while – bonus – improving sprint performance. (That’s great news when it comes to your calorie-burning interval sessions on the treadmill.)

 

Your workout

The concepts of complex training and fat-loss training have been combined here to create a full-body workout to blast your

fat while lifting and firming your glutes. This challenging workout is perfect for powering through plateaus or for adding some variety to your training regimen. Your program consists of four supersets, each indicated by a letter, with a special stability-ball hamstring and glutes blaster at the end to round out the routine. And here’s your bonus: the breaks have been shortened to max out your intensity, along with your calorie burn. As you tackle this workout once per week – any more frequently and you may become fatigued – remember that the only competitor you truly have in life is yourself, so show ’em what you’re made of!

 

Goblet squat

TARGET MUSCLES: quadriceps, hamstrings, glutes

 

SET-UP: Hold a moderately heavy dumbbell vertically in front of your chest. Your elbows should be pointing downward and your feet shoulder-width apart.

 

ACTION: Squat down, allowing your knees to flare out slightly; they should not be directly over your ankles, but slightly in front of them. Descent until your elbows touch the insides of your knees. Stay strong through your core as you return to the standing position

 

Tip: Imagine spreading the floor apart with your feet; this will keep the knees from moving inward. Also, lift your chest to prevent yourself from falling forward.

 

Dumbbell jump squat

TARGET MUSCLES: quadriceps, hamstrings, glutes, calves

 

SET-UP: Hold relatively light dumbbells in each hand at your sides, and stand with your feet shoulder-width apart.

 

ACTION: Squat down [A], then explode upward from the bottom position as fast as possible [B]. Land lightly as you descend into the next repetition.

 

 

For the rest of this article, contact us at admin@muscleupmedia.com.au to purchase the 2013 Women's Workout Annual or you can click here to subscribe.