Building a bodacious booty

Fitness Kendi Charls May 11, 2012 admin

Some of us were blessed with a booty and others of us have to work everyday just to try and "build" one. I...

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.