Butt-Busting Workout

Maybe you're tired of your current workout, or you got a late start on that New Years Resolution that everybody else has been bragging about. Either way, we have the perfect muscle toning, fat blasting workout for you. Combine cardio with a variety of strength training exercises, and you have got yourself ready to feel better from the inside out, at least eventually...after the burning sensation subsides that is.

This workout is designed for men and women who are already in decent shape. If you've never ran a mile or picked up a weight, we'd suggest you ease into it by doing walk-run combos or trying out our total body transformation program first.

Here is the plan. Read it over and download the program at the end of this post.
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Week One
Tuesday:

• Shoulder Presses: 3 x 10
• Curls: 3 x 10
• Crunches: 3 x 20
• Calf Raises: 3 x 15
• Plank: 60 seconds, repeat three times
• Squats: 3 x 10
• Push ups: 2 x 10
• Lunges: 3 x 10
• Single Arm Row: 3 x 15
• Run 2 miles

 
Wednesday:

• Run: 3 miles easy
• 25 squats
• 50 crunches
• 30 shoulder presses
• 25 curls
• 45 calf raises

Thursday:

• Take a 30 min walk or hike

Friday:

• Squats: 3 X 10
• Shoulder Press: 3 x 10
• Push ups: 3 x 12
• Crunches: 3 x 10
• Bent-over Row: 3 x 10
• Dips: 3 x 8
• Run: 2 miles

Saturday:

• Run: 4 miles easy
• 25 squats
• 25 lunges
• 25 sit ups
• 15 push ups
• 45 calf raises
• 25 kickbacks

Week Two
Tuesday:

• Shoulder Presses: 3 x 12
• Curls: 3 x 12
• Crunches: 3 x 20
• Calf Raises: 3 x 15
• Plank: 60 seconds, repeat three times
• Squats: 3 x 12
• Push ups: 2 x 12
• Lunges: 3 x 15
• Single Arm Row: 3 x 15
• Run 1 mile + Sprint for 20 seconds, repeat 4 times

Wednesday:

• Run: 2 miles easy
• 25 squats
• 50 crunches
• 30 shoulder presses
• 25 curls
• 45 calf raises

Thursday:

• Rest

Friday:

• Squats: 3 X 15
• Shoulder Press: 3 x 15
• Push ups: 3 x 12
• Crunches: 3 x 20
• Bent-over Row: 3 x 10
• Dips: 3 x 12
• Run: 2 miles, sprinting at the end of each mile for 20 seconds

Saturday:

• Run: 2 miles easy
• 25 squats
• 25 lunges
• 25 sit ups
• 15 push ups
• 45 calf raises
• 25 kickbacks

 
Week Three
Tuesday:

• Shoulder Presses: 3 x 15
• Curls: 3 x 15
• Crunches: 3 x 20
• Calf Raises: 3 x 20
• Plank: 60 seconds, repeat three times
• Squats: 3 x 10
• Push ups: 2 x 10
• Lunges: 3 x 10
• Single Arm Row: 3 x 15
• Run 3 miles

Wednesday:

• Run: 3 miles easy
• 20 squats
• 50 crunches
• 35 shoulder presses
• 25 curls
• 50 calf raises

Thursday:

• Take a 1 hour walk or hike

Friday:

• Squats: 4 X 10
• Shoulder Press: 4 x 10
• Push ups: 4 x 12
• Crunches: 4 x 10
• Bent-over Row: 4 x 10
• Dips: 4 x 8
• Run: 1 mile

Saturday:

• Run: 5 miles easy

 
Week Four
Tuesday:

• Shoulder Presses: 4 x 10
• Curls: 4 x 10
• Crunches: 4 x 20
• Calf Raises: 4 x 15
• Plank: 60 seconds, repeat three times
• Squats: 4 x 10
• Push ups: 4 x 10
• Lunges: 4 x 10
• Single Arm Row: 4 x 15
• Run 2 miles

Wednesday:

• Run: 2 miles easy
• 25 squats
• 50 crunches
• 30 shoulder presses
• 25 curls
• 45 calf raises

Thursday:

• Rest

Friday:

• Squats: 3 X 20
• Shoulder Press: 3 x 15
• Push ups: 3 x 15
• Crunches: 3 x 15
• Bent-over Row: 3 x 10
• Dips: 3 x 12
• Run: 2 miles

Saturday:

• Run: 4 miles easy
• 25 squats
• 25 lunges
• 25 sit ups
• 15 push ups
• 45 calf raises
• 25 kickbacks
  
  

​If you’ve never ran before (more than a mile), then we suggest that you cut the mileage in half for the first week. After that, if the mileage is too much for you, then run/walk. A good ratio is 2:1. Run 20 minutes and walk 10 minutes. But hey, if you find yourself walking more than running, just remember that the only person who knows what you are up to is you.
 
Also, if you’ve never lifted weights before, please watch a few videos over at bodybuilding.com to understand proper form. Form is the difference between sore muscles and strained muscles. If you have little muscle mass, start with a low weight (5 pounds) and add in and extra 3-5 pounds each week. If you feel strained, go back down to the lower weight.
 
For all users, please consult with a doctor before beginning a new training regimen to make sure you can tolerate it. This workout can hurt.

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Download the Plan

butt_blasting_workout.pdf
File Size:	253 kb
File Type:	pdf

Download File

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