By Nexus
Jul 08, 2019

Peachy workout

Nexus Health

In the era of Kim Kardashian, having a big booty is well and truly back. Chicks and dudes alike dig a phat ba-donk-a-donk, so eat your carbs, do your squats, have your T-Pain tunes crankin’ and get to work.

Glute activation
Warming up le booty is super important. We’d suggest moves like some slow-paced glute bridges, clams, donkey kicks and crab walks (all of which you may have to google due to a lack of space on this page, soz. Or just go for a hilarious attempt at figuring out what those terms mean).

Recommended track: Ms. New Booty - Bubba Sparxx

Curtsey lunges
From a standing position, step your right leg behind and towards the left, bending your knees as if you were curtseying until your left thigh is parallel with the floor (the knee should hover just above the floor, without touching it). Ensure your back is straight. Return your leg to standing, then switch sides to finish one rep. Repeat 12 times. To make it harder, place a barbell on your shoulders.
Recommended track: Booty Wurk (One Cheek At a Time) - T-Pain, Joey Galaxy

Frog pumps
Lie on the floor with the soles of your feet pressed together, and knees pointing outwards into a diamond shape. Squeeze your arse, then elevate your hips as if you’re making sweet love to the sky until your head, torso and knees form a straight line. Lower, repeat 15 times, and never, ever make eye contact while doing it. Place a weight on your pelvis to level up.

Recommended track: Booty Got Swag - Soulja Boy

Kettlebell swings
Place your feet about shoulder-width apart. Grasp a kettlebell, send it back between your legs for momentum, then drive your hips forward to swing the kettlebell up to shoulder-height in front of you, with a straight back. Allow the kettlebell to return between your legs and repeat 20 times. This is a ‘hinging’ movement, so while your knees will bend slightly, it should be your hips driving the swing.

Recommended track: Don’t Drop That Thun Thun - Finatticz

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