
by Kendi Charls
Some of us were blessed with a booty and others of us have to work everyday just to try and “build” one. I am one of the unlucky ones that is trying to add a little size to my behind. Let’s face it – skinny is out and fit and curvy is in. So next time you turn around and think your butt is too big, think again – maybe it just needs a little toning action.
For building the perfect rump, I’ve found that I am loving my new training split. It’s what I like to call quick and dirty. It’s under an hour, no additional cardio and I push myself to the limits. It’s perfect – it’s not too long, I don’t feel like complete garbage when I’m done and it keeps me anxious for the next leg training day!
On Wednesday, I train legs with a quad emphasis! I currently do no cardio or very little cardio on leg days. Take a peek:
1) pre exhaust leg extension
1 x15
2 x 12 to failure
3 x 12 to failure
4 x 10 to failure
2) Squat rack deep squats OR Hack squats
1 x 12 to failure
2 x 12 to failure
3 x 12 to failure
4 x 10 to failure
3) Leg press
1 x 12 to failure
2 x 12 to failure
3 x 12 to failure
4) Walking forward lunges with BB or DBs
3 x 15 each leg
5) 5 sets calf raises of machine of your choice
On Saturday, I train legs again; alternating between a Leg workout with a hamstring / glute emphasis and a plyo leg routine:
Routine with hamstring emphasis:
1) Sumo BB squat or Reverse hack squat with wide stance toes pointed out
1 x15
2 x 12 to failure
3 x 12 to failure
4 x 10 to failure
2) Reverse BB or smith machine lunges (heavy)
1 x 12 to failure
2 x 12 to failure
3 x 12 to failure
4 x 10 to failure
3) Stiff legged deadlift
1 x 12 to failur
2 x 12 to failure
3 x 12 to failure
4) single leg leg curl
3x 15 each leg
Plyo Emphasis:
1) Box jumps (depth jumps)
3 x 20
2) jumping split lunges
3 x 12 each leg
3) machine or cable leg kick backs (for glutes)
3 x 15 each leg
4) leg curl machine or single leg LEG press machine
3 x 15
5) inner/outer thigh hip machine
3 x15 each direction.Go ahead and give it a try. Remember since you are doing no additional cardio really go hard and heavy. Give it your all! TONE and LIFT baby!
Kendi Charls is a top ranked National Physique Committee competitor and a well-known advocate of healthy living through diet and exercise. She is a life-long athlete in multiple sports such as soccer, basketball, track, softball and volleyball. She is a graduate of the University of Northern Iowa where she received her BA in Fashion Design and played for the school’s volleyball team. You may reach Kendi Charls at kendicharls@gmail.com.