Booty Blaster

Happy Hump day!

Since it is Wednesday this post is super appropriate since I am including my glute workout from Monday evening. I have never done a glute workout where I collapsed afterwards. Well I didn’t really collapse, but I sat on the locker room bench for a good 10 minutes before I could move.

I also REALLY liked my top that day at the gym. A little provocative I guess, but if you got it, flaunt it right? That’s what G-Mama says. This was on clearance at Victoria’s Secret for $9! It’s from the PINK line.

SO my workout? Attempt if you dare!

• SUPERSET #1- back to back exercises (no breaks), 4 sets of each!

1. Good Mornings, 50 lb bar, 12 reps
2. Plie squats, 50 lb bar, 12 reps

• Bulgarian Split Squats (aka the devils squat), holding 15 lb weights, 10 reps x 3 sets each leg
• Barbell hip thrust, 50 lb bar, flat on bench with weight below hips. Thrust up and down squeezing glutes, 10 reps x 3 sets

• SUPERSET #2- 4 sets of each

1. Narrow deep squats holding 15 lb weights, 10 reps
2. Leg lifts. Upper body on long bench in plank position (neutral spine), lift and lower leg keeping it straight, 12 reps each side

• SUPERSET #3- 4 sets of each

1. Cable Leg Lifts, 30-40 lbs, 12 reps each leg
2. Cable leg abduction, 30 lbs, 12 reps each leg

• Cable Donkey Kicks, 40-50 lbs, 12 reps x 3 sets each leg

25 minutes of step mill including 5- 1 minute sprints as fast as you can!

• Box leg lifts, 30 lb barbell. Lift and lower leg (toes pointed) behind you focusing on the glutes. 12 reps x 3 sets each leg with 8 pulses each side
• Box inner thigh leg lift with 30 lb barbell. Cross one leg behind the other and lift up and down. 12 reps x 3 sets each leg. Note: for both of these exercises you are on top of the box the entire time.
• Box step ups, 30 lb barbell, with alternating leg lifts. 16 reps x 2 sets

DON’T FORGET TO STRETCH!

I promise this one is good and you will be super sore. Plus buns of steel!

Tuesday was not a good day for me AT ALL. From beginning to end it was one giant mess. The best part? When I made this little creation.

So what is this delectable dessert?

I call it a chocolate cream wrap. I used those Paleo Wraps I showed you guys a few days ago. My body was craving something sweet, but I didn’t want to bomb my day, so I created this.

• 1 Paleo Wrap (link on my side bar)- they are made out of coconut
• 2 Tablespoons of cocoa PB2
• 2 Tablespoons of low fat Wallaby greek yogurt
• sprinkle of cinnamon

Easy and delicious! This is 120 calories, 6 grams of fat, 13 grams of carbs, 7 grams of protein. Remember it’s good fats from coconut 🙂

Hopefully I will be back tomorrow if work doesn’t kill me first!

Have a perfect hump day.

XOXO With a Cherry On Top,

-Minnie