Comments on: Booty-Making Home Workout | Kettlebell & Body Weight Glute Training

By: Marianne

Marianne — Thu, 21 Sep 2017 11:44:30 +0000

In reply to glowie.

It depends on what weight allows you to perform the reps or time with good form. A weight that’s too heavy may reduce your ability to move at the best tempo.

Is 12kg the usual weight you’d use? Is it challenging?

By: glowie

glowie — Wed, 20 Sep 2017 07:02:11 +0000

hi… do I use heavy kettlebells for faster results?.. planning on using 12kg

By: cr

cr — Mon, 30 Jun 2014 22:46:22 +0000

Hey!
Thanks for the exercises! I get scared just by thinking but I really wanna give it a try!
But I kinda need some help here…
In section 1, do you rest between each round of each couplet, or between couplets, or do you not rest at all untill you finish all the couplets?
If we workout, say, 3 times a week, would you recomend doing the section 1 on the first day then rest 1 day (or so), do the section 2, rest another day, and finally do the section 1 again?
Thank you so much!

By: Marianne

Marianne — Fri, 28 Jun 2013 15:20:17 +0000

In reply to juju.

Juju, sorry for the delay.

A mix of rep ranges is best for the glutes and a variety of exercises. You need to do a squat or lunge, a hip hinge exercise, a bridging exercise and a glute accessory exercise (like X-band walks or seat band abduction). You need to work with some days going heavier with less reps and other days going the opposite. I personally find that I will go heavier on squats and lunges, but lighter in bridges and this works well for me 🙂

By: juju

juju — Sat, 22 Jun 2013 06:17:34 +0000

Hi Marianne,

I have a hard time building my glute muscles and I’m always confused about the rep range!

Is lower reps actually better than higher reps in terms of actually shaping your body?

I do 15 reps- 3 sets usually on any exercise with a low weight of 3-5 kgs that I’m hoping to increase gradually..

Looking forward to your reply!

By: Marianne

Marianne — Mon, 13 May 2013 20:42:24 +0000

In reply to Erica. Erica, Honestly, I think you are doing WAY too much to ever build a booty. In order to build glutes, you need to focus your training on progressive overload and maximising recovery. You are doing too much training and too much cardio. You need to prioritise strength training and lifting progressively heavier weights, along with a little conditioning. A good system is to have 3 full body strength workouts per week and 1 or 2 SHORT (like 15mins) conditioning workouts. My other site, Get Glutes would be perfect for you! It's $19.95 per month and you get a full program every months with videos, and loads of information and help from the 3 coaches (me, Bret Contreras and Kellie Davis). Have a look at the site and think about it.

By: Erica

Erica — Thu, 09 May 2013 00:50:06 +0000

In reply to Marianne. The second video showing all the sequences should be performed how many times per week? I already do high - intensity interval training 2 x per weeek, Run 2 x per week.TRX 2 x per week. And weight lift 4-5 x per week. I really want a bigger butt. Mine looks just like your in the first before picture.Please help!

By: Susy

Susy — Tue, 19 Feb 2013 18:44:59 +0000

In reply to Marianne. Thank you Marianne! you rock! :-D

By: Marianne

Marianne — Tue, 19 Feb 2013 18:41:09 +0000

In reply to Susy.

Hi Susy, yes, I have LOADS! 😀 Go to the workout tab and select either the “conditioning” list or the “Mix N Match”. Plenty to choose from 🙂

By: Sarah

Sarah — Tue, 19 Feb 2013 13:04:43 +0000

In reply to Marianne.

Hi Marianne,

great advice and very interesting and informative reply, as usual!

Cheers
Sarah