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A lower-body focused workout can burn calories and help you tone up.
Some magazines tend to focus on the aesthetics of glutes (aka your butt), but I prefer to look at the muscles of the posterior chain from an improved strength and sports performance mindset. The hamstrings, calves and glutes are the powerhouse muscles for running and many other sports. Whatever your personal reason for wanting to strengthen your rear, adding a lower-body focused routine to your schedule a few times a week will help you to get one step closer to accomplishing your goals.
NOTE: For these exercises, you’ll need a step, a weighted bar and a set of dumbbells. If you don’t have these items, you can still do them using your own body weight as resistance. Perform 12 reps of each move and do 2-3 sets for a full workout. You can watch me as I show you how to do these toning exercises.
Choose to add some or all of these moves into your workout, two or three days a week.
If you want to add some running to your lower-body program, remember that running fast or running uphill promotes muscle strength and can help to build up glute muscles, too.
I recommend doing a fast running session once a week in an interval style, alternating at full speed for 15 seconds with a 30-second jog. Repeat this interval a total of 8 times, combined with a warm-up and cool-down for a balanced, glute-blasting workout. If your aim is to build muscle in this area, be sure to combine your workouts with good overall nutrition, paying special attention to your protein consumption.
We all feel better when we’re working toward achieving a body that looks and performs at its best. As you strive to accomplish your body composition and body shape goals, remember that we all have different body types and shape is created by a combination of genetics and lifestyle. Training and eating well can help you to manipulate your shape to some degree. But don’t get disappointed if your genetics prevent you from getting that magazine body. Chances are the image you’re striving for was manipulated, anyway.
Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of exercise as part of a healthy, active life is understood by all. She also helps create, organize and promote employee fitness programs and activities as an integral part of the company’s corporate wellness program.
A native of Liverpool, England, Samantha initially worked as a consultant for Herbalife for two years and led the Herbalife24-Fit program, the company’s first comprehensive fitness training program and DVD series.
Before joining the corporate ranks, Samantha was a professional athlete. She represented Great Britain in the 2000 Sydney Olympics in both the 200m and the 4x100m relay events. Prior to the Olympics, she won two medals in the Olympic AAA trials – a silver medal for the 200m and a bronze for the 100m – as well as a silver medal in the 4x100m relay during the European Junior Championships in 1997. Her personal records include 11.40 seconds in the 100m and 23.02 seconds in the 200m.
Samantha is a personal trainer and group exercise coach through the American Fitness and Aerobics Association (AFAA) and International Sport Science Association (ISSA).