Shoulders, Butt and healthy snack

I ♥♥♥♥♥ Shoulder day :) and when I pair it with glutes, im working two big muscle groups and they are excellent for super setting. I added in some calves too for good measure and becasue I need to trim them.

Starting to see more definition in my arms... awesome, and less jiggle in the tush.. awesomer :)

Warm up on the elliptical 5min then 60sec fast forward, 60 seconds fast backwards..jump off and perform one of the following exercises..10-20reps depending on your fitness level:

Burpees
Mountain climbers
Pushups
Body weight squats
Jump in jacks

Then back on and repeat the 60/60 until you go through the list.  Cool down.

Workout:
Lateral raises **pic
Cable kickbacks
Reverse flys
Calf machine**pic
Shoulder press **pic
Standing calf raises
Step ups
Chest raises
Hip raises

Again, remember that I superset so pic a couple exercises in opposite muscle groups and perform back to back without rest. This keeps the heart rate up and gets you in and out of the gym in record time.  Stretch muscles between groups.

**if you are unsure of theses exercises..a quick google and you will find great descriptions,  videos and pics to help you out.. ive included some below too :)

Also included a great healthy protein rich snack option, awesome post workout for muscle recovery. .and super filling!

-1/2c unsweetened plain Greek yogurt (preferably organic)
-2scoops Arbonne protein powder (vanilla)
-handful of fresh organic berries..these are from my house and I stewd them a little to release their juices.
**mix and top with some sliced raw almonds

Baby got Back (_!_)

A**, booty, bum, keister, tush, badonkadonk, behind, booty, caboose, derriere,  unit, duff, funny, moneymaker, rear, rump, trunk, hiney, arse, butt, bottom, glutes, shelf

They all mean the same thing...  your gluteus maximus is a major player when it comes to building muscle and losing fat.

Your bum is the largest muscle in your body and so..the more calories it will make your body burn.  You cannot shape fat but you can work on building muscle to give you that round booty.

Genetics does play a role in muscle development but remember, super skinny can still have a flabby butt!

Also.. have a strong gluteus can help with hip and back problems. Weak glutes really impact your entire muscular system.

Women tend to be more in tune with the look of their bum.. i guess partly because men are as well :/ . It is a very sexy part of a womens body and for better or worse , it will be pinched, slapped, and stared at for eternity. Men, on the other hand tend to workout the things they see in the mirror..namely chest and biceps....

Leg day is a pretty long workout butt (ha!) worth the work to build a balanced figure, round, strong booty, and solid core.

Here's what today's workout looked like:

Warm up - recumbent bike 20min

All exercises are super set - 3x sets of 15 reps unless noted

Sumo squats (inner thigh) with kettle ball
Outer thigh leg lifts

Body weight squats
Bridge extensions with plate (22lbs)

Walking lunges 25reps
Calf raises 25 reps

Hamstring curl machine (50lbs)
Leg extension machine (no weight yet :( working on it :) )

Glute kick back machine (50lbs)
Leg press (110lbs)

Finished up with a big compound exercise using the easy curl bar
-dead lift→row x3 then dead lift →row→shoulder press repeating each set of 4 moves 4ish times to count as one set.. rest repeat for 4sets.. Wheff!!!

Finished with some crunches and lots of stretching... may not be able to sit on the toilet seat tomorrow...always a sign of a good leg day ;) .

Keep pushing, keep shining!!! Xoxox
Kara