The Real Booty POP Workout

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The Real Booty POP Workout

This is another one of the workouts I came out with my trainer and it is my favourite one. I do this once a week to really focus on my butt with another leg workout!

This workout will target every area in your butt as well as working thighs your calves at the end (if you are not looking to develop your calves you can skip that part!). 

I suggest, if you can, to workout your legs and butt twice a week, your arms once a week and your shoulders and back twice a week. Throw in a bit of cardio if you'd like to lose more body fat.

Checkout our Workout Database to see more workouts !

Print the "Real Booty POP Workout"

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This workout should burn about 400-650 calories

depending on your weight and how hard you are pushing!

Real Booty POP Workout Breakdown

This is a 100% gym workout. You can do the "Ripped Legs And Abs Killer Workout" as an alternative if you do not have access to a gym.

Real Booty POP Workout Instructions

  • You can do this workout 2-3 times a week;
  • Warm up with 5-10 minutes of cardio of your choice;
  • Lift heavy enough to struggle but light enough to keep the form (bad form is useless);
  • For each exercise, do the prescribed reps and sets before switching to next exercise;
  • Take 1-2 minutes rest between sets;
  • Stretch with a foam roll at the end of the workout.

Real Booty POP Workout * Video Instructions *

1. Hack Squats (Deep)

Using the machine will allow you to go deep while keeping your form under control!

(3 sets of 10 reps)

2. Leg Extensions

Make sure you count 2 sec to go up, keep it 1 sec, take 2 sec to go down for max results!

(4 sets of 10-12 reps)

3. Squats

(3 sets of 12 reps)

Squeeze your butt once get up!

4. Lying Leg Curl

(3 sets of 10 reps)

Make sure you count 2 sec to go down, keep it 1 sec, take 2 sec to up down for max results!

5. Seated Leg Curl

This one will aim straigt that the hamstring where most girls get their cellulite first!

(3 set of 10 reps)

6. Standing Butt Machine

(3 sets of 12 reps each leg)

That one hits right on the spot! Go girl!!! Get that butt!

7. Butt Kick Back

(3 sets of 12 reps each leg)

Your gym might carry different variations of the butt machine, you can use any of them and try to use different ones from time to time so you target slightly different areas.

8. Standing Calves *Superset with Calf Extensions*

(3 sets of 12 reps)

9. Calf Extensions *Superset with Standing Calves*

(3 sets of 12 reps)

Supplements :

For better results, I take these supplements.

They are totally optional, click on the link to learn more about each one.

Fish Oil : 4 a day

Calcium : 1 a day

Vitamin C : 2000 mg per day

Vitamin D3 : 4000 mg in the morning

BCAA 5000 : Morning and during workout

Glutamine : Before and after workout, before bed

Multi-Vitamine : 1 a day

CLA : 4 a day



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Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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