This pyramid style workout will challenge every part of your behind, giving you YOUR BEST BUTT :)
Who doesn't like the sound of that!?
A pyramid workout starts at a number and counts down in reps-
for this we are going to start at 10 which means you will do 10 reps of each exercise,
then 9.. then 8.. all the way to 1 rep per exercise.
(This is a total of 55 reps per exercise)
There are three groups of exercises and here's how the workout is going to go:
never lock your knees out, keep them slightly bent
You should rotate through each exercise in the group, completing 10 reps for each exercise
(#1- Right and left curtsy lunges, #2- straight kick backs & #3- straight side kicks)
and then start back at the beginning (right/left curtsy lunges), completing 9 reps of each exercise...
and then 8, and 7...6...
continue through the rotation counting down in reps until you get to 1 rep per exercise.
Not to make this more confusing-
but on the last rep of each exercise you will hold in the contracted position* (See below for contracted position for each exercise) for the number of seconds of the rep count you are on
EXAMPLE: If you are on 10 reps, you will hold the last one for 10 seconds,
if you on 5 reps, you will hold the last one for 5 seconds
The second group is done on 'all fours'
You are on your hands and knees, keeping your back flat (not arched), hands on the floor in line with your shoulders
You will follow the same pattern as group 1- rotating through each exercise counting down in reps and holding the last rep.
Same goes for group 3 exercises. Rotate through the three exercises starting with 10 reps and holding the position on the last rep.
*What is the contracted position?
Curtsy Lunges- In the squatted cursty,
Straight Kick Backs- When your leg is behind you, pinching your glutes - thats where you will hold
Straight Side Kicks- when you leg is out to the side
90 Degree Pulses- At the top, when you feel the pinch in your glutes
Bent side lifts- When your leg is lifted out to the side
Straight leg tap side/side- Leg straight out behind you, or holding to the right or to the left
Regular Bridge- At the top
Pulses at the top- Hold position when knees are touching
Single Leg Lift Bridge- Hold when leg is out in front
This workout will absolutely challenge your muscles, lifting and toning your butt!
You can do these exercises every other day-
I would increase the reps every few weeks to keep it challenging.
Time to get your glutes working :)
If you do not know how to do any of the exercises, comment below and I will explain!!