Exercise & Training,  PFIT TIPS,  Uncategorized

SUPER BUNS 2012: Get your NFL Fit Fanny

Body Parts that Count: Part 2 – Glutes & Hams

In this 3-part blog series I address the most important body part to train for a woman. Part 1 was all about the shoulders and why women need train them. Today, I’m giving you Part 2 – and we’re talking about the glutes and hamstrings. Besides, what better time to talk about the fanny than Super Bowl day! Everyone knows football players have great bottoms – and I personally think we could learn a few things from them.

I’m not really one to look at some random guys’ butt as they walk by – BUT (pun unintentional but totally keeping it) I do remember being intrigued with those tight little bottoms in the infamous stretchy pants, only football players can pull off and still look tough in, when I was in high school.

One reason I was probably intrigued was it was the only time I actually saw the outline of someone’s bottom in such detail. The other reason I probably was captivated by their derrieres was because all the players bottoms were all so tight and fit looking.

Train Like a Football Player:
“Strong enough for a woman, made for a man?”

So why can’t women train like a football player? Of course they can! What do you think makes football player’s butt so tight, compact and perky? It’s their training. There’s no reason a girl can have a bottom just as tight, compact and perky too!

Don’t get me wrong, there’s a BIG difference between training like a football player and eating like one, but how their fanny looks is primarily due to their training. As long as you don’ bulk up your calories, you’ll get all the positive benefits of the training without looking like a linebacker.

12 Super Buns Exercises 

They squat. They basically start each play in a squat, the 3-point stance – just like these girls are doing here. The need to get low is important, but that’s not all. There’s all the blocking and pushing. That power requires strong legs – as they basically push their bodies into their opponent, and leg press them out of the way. That’s why weight training is an absolute must.

1. Barbell Squat
2. Leg Press
3. Barbell Deadlift

They plyo. Since the players have to explode out of their starting stance as soon as the play begins, their glutes, quads and hamstrings need to be powerful and quick. Plyometrics is a key training component in order for these guys to dodge their opponent, leap over a downed opponent, jump to catch a ball, and powerfully pop up quickly after being hit.

4. Crisscross Squat
5. Ski Jump
7. Mary Catherines
8. Burpee
9. Plyo Squat Jump
10. Squat Thrust
11. Heismans

They sprint. You probably don’t want to look like a linebacker, but the guys you see running the field – they have got it going on! They didn’t get that position for being fat and bulky – they got it because they are quick and agile. Sprinting and agility drills are a must for these guys – and it pays off both on the field and in a pair of jeans!

12. Sprints

They cross train. It’s not enough to be fast, and it’s not enough to be strong. Football players need to be fast and strong. You won’t see football players solely concentrating on their bench press in the gym. No way! They’re doing a little bit of everything – they’re lifting weights, running, doing agility drills, conditioning exercises – and they putting it all to the test on the field. To truly be fit, you can’t isolate one type of workout or one body part. That’s why I like functional training with an emphasis on a body part.

For instance, you can blast your glutes and legs – but why not get your heart rate up to and work your entire body at the same time? Here are 5 functional workouts that will build strength and stamina while training your legs and glutes too:

1. Dead Legs

2. T.L.J. (thrust/lunge/jump)

3. The Crap Sandwich

4. SSS – Skater/squat/shuffle

5. The Bomb

Subscribe to this blog for the rest of this series: Body Parts that Count!

Owner of Lift Vero and motivational "pfitness, pfood and pfaith" blogger in Vero Beach, Florida.


  • Lauren

    Hey Bonnie!
    I have a question about diet which really doesn’t apply to this post, but I wanted to put this question somewhere where you would see it. You say we should shoot for around 1200 calories a day–does that mean we should eat 1200 calories a day, or our total calories (calories eaten minus calories burned exercising) should equal 1200?

    • Bonnie Pfiester

      it just depends on how much you want to lose. If you want to lose 2lbs a week, you need to be in a 7,000 calorie deficit per week – that means you should be burning 1,000 calories more than you are eating. Normally speaking, people are trying to eat 1200 calories a day so the deficit is the greatest. 1200 calories is normally plenty of calories to get everything you need (nutrients-wise) if you are eating right. 🙂

  • Tina

    Oooh, I’ll be taking a closer look at this later to prep for my leg day at the gym tomorrow. Looking forward to feeling the burn. Thanks!

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