Health&Fitness Talk

Supporting Healthy Life Styles

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

picture of kendi Charlz

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.

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