BUTT SCULPTING

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Rating: 3.4/5.0
Created By:
FitClick on January 12, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Abs, Lower Back, Thighs
Description
Only six weeks to re-engineer your rear. Each week, three days are devoted to abs and lower body weight training with machines to firm the muscles under the fat. Cardio training is included each day, mixing walking, running, and various machines to burn fat on top of the muscles.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Reverse Crunches-100
Bicycle Crunches-100
Bench Knee Tucks-100
Lower Back
Back Extension: Ground-max120
Thighs
Angled Leg Press90 lbs.1060
90 lbs.1060
Smith Machine Squats35 lbs.1060
35 lbs.1060
Leg Extensions30 lbs.1060
30 lbs.1060
Lying Leg Curls20 lbs.1060
20 lbs.1060
Hip Adduction Machine25 lbs.1060
25 lbs.1060
Hip Abduction Machine25 lbs.1060
25 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles10-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Easy Run0.000 miles10-
Medium Run0.000 miles10-
Easy Run0.000 miles10-

Workout routine comments

I definately need to try this one!
 
August 15, 2011 at 7:23am
you could do some no weight, single-leg squats and see if your legs can handle it
http://www.fitclick.com/exercises_Single_Leg_Squat?eqID=369

or some no weight squats
http://www.fitclick.com/exercises_Squats_Body_Weight?eqID=525

or maybe try swiss ball squats
http://www.fitclick.com/exercises_Squats_with_Swiss_Ball?eqID=526

body weight thrusters
http://www.fitclick.com/exercises_Thrusters_Body_Weight?eqID=415

or a barbell hip raise
http://www.fitclick.com/exercises_Barbell_Hip_Raise?eqID=3399
 
July 28, 2011 at 10:46am
I have bad knees, I can not do lunges or squats what is the alternitive.
 
July 27, 2011 at 5:44pm

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