WORK YOUR BUTT OFF: Hammy Over Miami Workout

When you’re over 40, your poor lower body requires quite a beating. Between the spankings I got as a kid and the countless times this clumsy girl has fallen flat on her rump, I’d say this butt is no stranger to a beating though, so it should be able to handle it! 🙂

Truth is though, 41 years has done a number on my toosh. My skin isn’t as tight as it used to be and it is difficult to shape and reshape that area for me. BUT (pun intended) it’s not impossible.

Did you hear me? I SAID, IT’S DIFFICULT BUT NOT IMPOSSIBLE.

Why Women Must Weight Train
Here is a photo of a woman who got butt implants. To me, this is a PERFECT example of what building muscle with a workout (like the one below) can do. It plumps up muscle tissue and gives the bottom shape. The new muscle smooths out the skin and reduces the appearance of cellulite. It even gives the skin a more youthful appearance. And although I’ll never walk around in a thong, a nice bottom and shapely legs improves your overall shape – plus it makes you feel healthy, fit and strong. You can have expensive surgery OR you can workout and get it for practically FREE!

Getting My Butt (and Mind) In Gear
It’s always easy to get discouraged but when you think of the alternative it’s easy to get ENCOURAGED. The fact is, if I don’t do anything I’ll look and feel much worse. If I don’t ever try, I’ll never know what I CAN do. If I don’t keep it up, I’ll never know what it would have been like to stick with it. No matter which way I look at it, NOT trying is simply not an option.

Workouts must be tough and regular. My diet must be tough and regular. I must throw motivation out the window and replace it with determination and discipline. Once that kicks in, and begin seeing results, I’ll pick up a new bit of motivation along the way.

I may not have a perfect body (and likely never will) but I can sure as heck do what I can to make the best with what I have – and so can you!

Hammy Over Miami Lower Body Workout by Steve Pfiester

Click on the links below to view instructional video at FitStudio by Sears. Complete the workout below with little to NO rest between exercises in each circuit. When working the GLUTES in the 2nd circuit, try to remain on one leg through each round for the best results (with little weight on the “resting” leg). 

LOWER BODY CIRCUIT (3 Rounds)

20 Overhead Walking Lunge
30 3-Position Squat
#1 10 Plea Squat (Wide stance)
#2 10 Regular Squat (feet shoulder width apart)
  #3 10 Sissy Squat (Feet close together)
15 Prone Hamstring Curl (Prone = laying face down)
15 Straight Leg Dead Lift (barbell or dumbbells)

(Complete 3 rounds/sets)

GLUTES (3 rounds/ 25 repetitions)

Perform Round 1 all on left food, then do right, and move to round 2, etc.
25 Repeater Knees (lunge position, repeatedly bringing back knee up)
25 Squat Abduction (Squat with alternating outer thigh lift)
25 Romanian Dead Lift (also called One-Leg Dead Lift)
25 Step Ups (use bench or plyo box)
25 Lunge Kicks

(3 rounds on each side, 6 rounds total)

Like what you see? Try our 4-Week BCx Boot Camp program at FitStudio!