#buttbible

Fitness Challenge 2014- Day 6, "Butt Bible" 

Working out your butt? Who knew?

Hey guys! New fitness routine for the month of February!

Total Cardio : Zumba Fitness 2; 45 min

Upper and Lower Body : Butt Bible; 40 min

Abs : variation of Fitness Blender ab workouts

Total duration: 95 minutes 4-5 days a week.

& hana hou tomorrow! :) haha

plus maybe 30dayshred? possibly!

oh also i didnt get to weigh in today so i will be doing that tomorrow morning!!

Abductor Machine:

15 reps 15 reps 15 reps (+9 pts)

15 reps 15 reps 15 reps (+9 pts)

15 reps 15 reps 15 reps (+9 pts)

Lying straight leg hip abduction - no machine

Barbell Lunges:

35 lb 15.9 kg 35 lb x 10 reps 10 reps 10 reps (+38 pts)

35 lb 15.9 kg 35 lb x 10 reps 10 reps 10 reps (+38 pts)

35 lb 15.9 kg 35 lb x 10 reps 10 reps 10 reps (+38 pts)

Sumo Deadlift:

60 lb 27.2 kg 60 lb x 6 reps 6 reps 6 reps (+38 pts)

60 lb 27.2 kg 60 lb x 6 reps 6 reps 6 reps (+38 pts)

60 lb 27.2 kg 60 lb x 6 reps 6 reps 6 reps (+38 pts)

Dumbbell Lunges:

17.5 lb 7.9 kg 17.5 lb x 10 reps 10 reps 10 reps (+41 pts)

17.5 lb 7.9 kg 17.5 lb x 10 reps 10 reps 10 reps (+41 pts)

17.5 lb 7.9 kg 17.5 lb x 10 reps 10 reps 10 reps (+41 pts)

Extreme ROM lunges

Barbell Squat:

65 lb 29.5 kg 65 lb x 6 reps 6 reps 6 reps (+49 pts)

65 lb 29.5 kg 65 lb x 6 reps 6 reps 6 reps (+49 pts)

65 lb 29.5 kg 65 lb x 6 reps 6 reps 6 reps (+49 pts)

Wide stance

Glute Kickback:

15 reps 15 reps 15 reps (+10 pts)

15 reps 15 reps 15 reps (+10 pts)

15 reps 15 reps 15 reps (+10 pts)

Duck butt on bench. Knees together

Stiff-Legged Barbell Deadlift:

60 lb 27.2 kg 60 lb x 12 reps 12 reps 12 reps (+62 pts)

60 lb 27.2 kg 60 lb x 12 reps 12 reps 12 reps (+62 pts)

60 lb 27.2 kg 60 lb x 12 reps 12 reps 12 reps (+62 pts)

Lying Dumbbell Hamstring Curl:

30 lb 13.6 kg 30 lb x 10 reps 10 reps 10 reps (+99 pts)

30 lb 13.6 kg 30 lb x 10 reps 10 reps 10 reps (+99 pts)

30 lb 13.6 kg 30 lb x 10 reps 10 reps 10 reps (+99 pts)

Machine. 5 singles and 5 doubles

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This is my workout from Sunday (yesterday).  I picked up Pauline Nordin's Butt Bible e-book over the weekend and did one of the routines from there.  I also added 2 hamstring exercises per her instructions too.  I had to add some notes since Fitocracy didn't have a lot of the exercises (Pauline's descriptions are different).  Holy!  This was a great workout.  I am definitely really sore in my glutes and hams today.