Having a nice look to your body (btw - it’s about how you feel about yourself, not what a bunch of construction workers think of you as you pass by a jobsite) takes a lot of discipline and dedication. My approach to this is practical, as are my programs. What I want for you is body confidence and a stronger body. The ‘look’ is a result, but it is not the goal.
Here’s how my program works: Foundation – Fundamental – Practical – Weight Training
After you have balanced out your body with foundation training and worked on a strong base of training knowledge with fundamental training, you move into more advanced workouts that focus on burning fat and building endurance and cardiovascular health. That’s practical training.
Here is your Practical booty building total body workout straight from my program. In this workout, it is all high intensity (HIIT), in an A/B format. You will do the first four exercises (Set A) in four circuits, 20 seconds each followed by 10 seconds of rest. Then you get a minute of rest and start again with Set B in the same format. It needs to me INTENSE. So, challenge yourself to work outside of your comfort zone and make it a little hard to talk while you are working out. Focus on your breathing and the motions throughout the workouts. Make sure to do all of the “appropriate” things for each movement – core tight, back straight, head neutral, etc. Don’t forget to warm up with my G7 exercises, which is like, seven minutes. You will do four circuits of all of these exercises and cool down for 5 – 10 minutes, so the total time from start to finish is less than one hour.
Lunge Knee Hop (alternating circuits Right and Left)
Begin in a natural position and step backwards until you have a slight stretch in the top of your leg and through your core. Lunging is an up-down motion, so lower down, bending both knees to approximately 90 degrees. Get your arms involved as well bringing the arm up for the leg that is behind, and back for the forward leg (opposites). When you come up out of the lunge, bring the back leg up and lift your knee as high as you can towards your chest at the top of the motion. Bring your opposite foot off the ground and hop off the ball of your foot and land soft. Continue with this fluid movement and repeat on the other side.
Push-Ups with Shoulder Taps (push ups in a booty workout?)
Yes! Push-ups are great for full-body strengthening. Think about the position and holding the plank and what’s working when you raise and lower your body. Your core is very involved and because you are keeping good form and squeezing your core, you are also working your glutes and legs. It’s total body.
Starting in plank position, core tight, back straight/flat, head is neutral, toes/balls of feet in contact with the ground and everything else is off the ground. Your arms are shoulder width and palms are on the ground (so, not a push up variation with closed fists or anything like that).
Lower yourself at a moderate speed to the ground until your nose and chest are just off the floor and then push back up, raising the back and squeezing just slightly at the top of the motion. When you reach the top, bring one hand up to touch your opposite shoulder and then the other before returning down. Be sure to sway a little as possible when you tap your shoulder on each side.
Dips in Crab Position Toe Cross Touch
Plant your feet on the ground and place your arms behind you palms down and hands facing towards your feet. Make a ‘V’ shape and keep your booty off the ground. Lower yourself by bending your elbows one quarter to one half bend while continuing to keep your booty from touching the floor. Return back to arms straightened and squeeze through your triceps at the top. Do not round your back, keep it straight and keep your head up versus tucking it in. Before going back down, lift your leg and reach your opposite arm to tap your foot for both sides. Try your best not to pivot to one side or the other when you bring your arms and legs off the ground.
Because you are keeping your booty off the ground and stretching through your glutes to keep the ‘V’ shape as you move, you are working…your…booty. I promise. Total body strengthening and stretching is great for your glutes and you will notice overall strength and mobility developing in just a few workouts.
Dips with One Leg Raised (alternating circuits Right and Left)
Plant your feet on the ground and place your arms behind you palms down and hands facing towards your feet. Make a ‘V’ shape and keep your booty off the ground. Lower yourself by bending your elbows one quarter to one half bend while continuing to keep your booty from touching the floor. Raise one leg off the ground as you go. Return back to arms straightened and squeeze through your triceps at the top. Do not round your back, keep it straight and keep your head up versus tucking it in.
Burpee Push Ups
Of course, there are burpees! They DO work your booty. Get into the plank position.
Put your hands in front of you on the mat (or floor) and hop back with both feet. Remember how you got there because you will have to do the reverse coming up. Keep your core strong and your back and hips straight. Add the push up at the bottom of the movement. Push down and back up, full push up position, versus on your knees. Remember to breath – exhale when you stand.
When you come out of the plank and bring your feet back, you want to be in a squat position. Watch out here not to push your knees forward when you go into the squat. Add a hop at the top of the burpee and raise your arms overhead.
Almost done. You made it through Burpees, but we’re not done building that strong, sexy booty just yet. For this move, first squat down halfway and shuffle to one side while in the squat. Step as wide as you comfortably can and have room for. Keep your arms tucked and raised with your shoulders bent. Bring your feet together and jump up with your arms raised overhead. Return to the squat as you move to the opposite direction and repeat.
As part of my full program, wokrout three times each week with HIIT for practical fat burning and strength building to create booty gains and start to feel great. Of course, with my online program I'll be walking you through how to combine this with nutrition and your regular activities to improve your wellness and quality of life. No matter where you are with your fitness, my program gives you all the tools you need to loose fat and stay healthy. Let's work together to change your mind about fitness and build a strong and permanent base of fitness in your lifestyle.
Stay Active and Be Happy!
By Minsoo Go