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Buns of Steel
By: Craig Ballantyne, CTT Certified Turbulence Trainer
www.TurbulenceTraining.com
Here are my top 5 exercises for building buns of steel that you can do at home or at the gym, and with nothing more than your bodyweight or a set of dumbbells. You'll build your butt fast with these moves. No wasting time. Do 1 circuit every other day, doing 10 repetitions for each exercise. Don't
rest between exercises.
1 - Squats
Stand with your feet shoulder width apart. Keep your chest up, push your hips back, and squat to parallel. Squeeze your butt and push back up to the start position.
2 - Split Squats
Take a step forward with one leg, bend the front knee, and keep your torso upright. Keep your front foot flat on the floor, but rise up onto the ball of your back foot. Drop your hips straight down and push through the front leg to return to the standing position. Stay in the "split" position for the entire exercise.
3 - Forward Lunges
Take a step forward with one leg, bend the front knee, and keep your torso upright. Keep your front foot flat on the floor, but rise up onto the ball of your back foot. Drop your hips straight down and push through the front leg to return to the start position where both feet are together again.
4 - Step-ups
Stand in front of a bench. Place one foot on the bench. Use that leg to pull yourself up onto the bench. Slowly lower yourself back to the floor.
5 - 1-Leg Hip Extensions
Lie on the ground with your knees bent. Point one leg straight up in the air. Squeeze your butt on the opposite side, and bridge your hips up to the ceiling so that your body is in a straight line. Slowly lower your hips back down, keeping them one inch off the ground at the bottom position.
Sincerely,
Craig Ballantyne,
Author, Turbulence Training - The Fastest Fat Burning Workout Routines
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
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WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.
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MEN: Click here to learn about the short workouts you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life.
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