Welcome back. Today we are going to talk about working the butt area. As I have aged over forty, the workout God's above have some cruel joke going on with gravity. Anyway, you have to keep working those glutes. Do leg work once or twice a week depending on availability, and the results your striving to achieve.
Some of the most effective, at home exercises for glutes are, 1. lunges; stepping forward with one leg, bending down into a bent knee, the other leg extended straight behind you, then switch legs. You can step into them 1.) in a stationary place or 2.) lunge while moving in a line or circle. 2. Squats. Stand with feet shoulder width apart, hold dumbbell by the weighted end with both hands, keeping back straight, squat down ( like your sitting onto a bench) until your quads are almost parallel. Do 3 sets of 12-15. 3. Standing low cable kickback. You can do this at a gym, or you can do it at home if you have a tube with an under-door catch. Stand with good posture, and kick your straight , but not locked, leg behind you. Do 3 sets of 12.
A good butt often signifies being in great shape. It makes you feel young and spunky. So work hard, be consistent, and enjoy how well those 'skinny jeans' feel!
Wednesday 7/22 Workout:
Recumbent bike- 30 minutes
Strength train- triceps; at home/ gym
Lying triceps extension- 26lb
Standing one arm overhead- 1 tube
Standing triceps push down- 2 tubes
Triceps kickback- 10 lb.
Gym: Standing triceps extension- 20 lb.
triceps pushdown-20lb.
Low row- 40 lb.
Pulley- 40 lb.
Wednesday 7/22 Food Diary:
Breakfast-
1/3 cup non fat cottage cheese, 1/2 cup non fat yogurt, 1/2 cup Kashi Go Lean cereal (120 cal.)
1/4 cup blueberries, 1 peach(135 cal.)
A.M. Snack-
apple with 2 tbls. organic almond butter (220 cal.)
Lunch-
5 oz chicken breast (250 cal.)
Salad- 2 cups spinach, 5 spears asparagus, 1/2 cup broccoli, dried edamame (140 cal.)
P.M. Snack-
Grapefruit, peeled ( 40 cal.)
12 roasted unsalted almonds ( 110 cal.)
Dinner-
4 1/2 oz salmon ( 177 cal.)
3/4 cup sauté onion, garlic/zucchini/yellow squash, mushrooms( 60 cal.)
1 tomato-sliced ( 26 cal.)
Dessert-
1/2 cup mixed berries with 1/2 cup non fat vanilla yogurt with 1/4 cup Archer cinnamon protein cereal(120 cal.)
TOTAL CALORIES- 1403
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