Molly McNamee | Bikini Booty Workout #MFitBikiniBootcamp
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Bikini Booty Workout #MFitBikiniBootcamp

Welcome back to part two of Bikini Bootcamp 2019! If you have already signed up for the Bikini Bootcamp challenge (complete with 2-month workout calendar), then you have already done this workout. If you haven’t signed up yet, be sure to do that and workout with me everyday for the next couple months.

Today’s workout is all about the booty. Whether you are trying to get a bigger, rounder butt or if you care less about appearance and more about strength… this workout is for you. Men, this includes you too. You have to train the glutes if you want stronger legs and a protected lower back.

In this workout, we will use mini bands and a heavy weight. If you don’t have either of these things, check out my Amazon store to purchase your home gym equipment.

I wrote a whole Instagram post about why using resistance bands is preferred to using dumbbells on some of these exercises, but in short, using mini bands engage the muscles differently. When you are holding weights, you feel that resistance the whole time. At no point does the weight feel heavier or lighter. The opposite is true for resistance bands. When the band is stretched, the resistance feels much heavier.

We will be doing some lunging and squatting exercises with the bands today, and you will notice that using bands in place of free weights will help you feel your BUTT muscles more because of when the resistance starts to get tighter.

Try the workout below:

Yoga Warm-Up (shown in video)

Do 3 sets of the following superset:
A. Seated Band Abduction (30 reps)
B. Kettlebell Squat (15 reps)

Do 2 sets of each dropset:
A. Bulgarian Lunges (10-10 reps each side)

Do 2 sets of the following superset:
A. Banded Side to Side Squat (10 reps)
B. Banded Side Shuffle (20 reps)

Do 2 sets of the following superset:
A. Squat Jack (10 reps)
B. Single Leg Skip (10 reps each)

Do 1 set on each leg:
A. Narrow Squat (10 reps)
B. Single Leg Narrow Squat (10 reps)
C. Get-ups (10 reps)
D. Donkey Kicks (15 reps)