[Music]
hi everyone thank you for clicking on
this video so today
hi baby what today's video is going to
be something that was requested from you
guys and it is a beginner's guide to
building your booty and then also I'm
gonna give you guys my three favorite
easy meals to make and you guys know I
make the same stuff so it's not going to
be anything like super different and I'm
gonna try a different style of this
video today we're just gonna get right
to the point and yes so I hope you guys
enjoy this video comment down below what
ideas you guys want to see what content
and make sure you're following me on all
social medias cuz I post there every day
so yeah thank you guys for watching this
video and hopefully you enjoy it alright
guys so for my breakfast I'm just having
my usual morning shake I posted the
recipe on Instagram and on my video so
if you're interested you could go check
that out I'm also gonna be having some
ground beef I'm not sure how many ounces
this is if I had to guess I'd say five
or six maybe a little bit more this is
the salt that I use honestly I'm not a
big fan of it cuz you have for you a lot
of it to have flavor and I'm just gonna
have my water and then that's it forever
this is pretty simple
this isn't something that I would
usually eat so I don't suggest having
this all the time but honestly I just
wasn't feeling ground turkey or ground
beef or steak again for lunch so I just
decided to have a PB&J sandwich
I wouldn't even necessarily call this a
meal I would just call it a snack so
yeah I just listen to my body and you
know sometimes that's just what you got
to do alright guys so I already
stretched and I'm gonna head right into
my warmup so right now I'm just doing
some jump squats
this burns the COTS this burns the
glutes it's an absolute burner
I do this for about I'd say three sets
of 20 reps it just depends how I'm
feeling how warmed up I'm feeling
[Music]
I do all of these in a superset so
usually I start off with the jump squats
then I do these jumping lunges and then
I go to burpees
[Music]
charmed up and I'm activated you should
activate my glutes with this band which
is my brand or the hip abduction machine
I'm gonna go right into squats keep in
mind this is for beginners usually I do
start off with some way even when I'm
warming off just because I've been
squatting for so long but I like to just
use the bar just to warm up my whole
body warm up my legs my glutes using
less weight in general is better for
your glutes because our legs are
stronger than our glutes
[Music]
after that war-whoop set I'm going to go
right into heavy weight right now I'm
using 135 pounds that's 2 45 pound
plates
[Music]
with nine reps just for the sake of the
video but usually I would do with my
working weight about 18 to 20 reps and
then I would move on to a heavier weight
if it was a heavy day if there was a
lighter day I would usually just stay at
this weight and then go down in weight
and if it's a heavy day then I would do
this weight and go up from there also
guys I want to apologize for the weird
angles and the butt sweat that you're
about to see right now today already see
it ya know that but I'm gonna go right
into a superset keep in mind I love to
start out with compound movements
usually it would be hip thrusts and
squats or deadlifts and squats and then
go right into my booty isolation
workouts this superset is a burn or if
you try it i really suggest you do this
workout specifically is in my booty
guide it is squats into good mornings
into deadlifts and right now i think
this is about 60 pounds keep in mind the
heavier you go the less you're gonna
feel it in your glutes and the lighter
you go the more you're gonna feel it in
your glutes a lot of people always ask
for weight they should use and honestly
it depends on the person I always
suggest starting low and then slowly
working your way up another tip I have
and a reminder is that you're stronger
than you think but don't use a super
heavy weight to where you're gonna screw
up your form start low and then slowly
work your way up I usually like to go up
and wait about every few leg days so if
my leg days Monday then I would usually
go up into Friday it just depends if
it's a heavy day or light day for me but
work your way up don't ruin your phone
and make sure your filling into the
correct spots so instantly after that I
like to go right into a superset of
something super light I think super easy
and this is just Lake kickbacks or
donkey kickbacks whatever you want to
call them and I just alternate between
each leg usually I would do 20 to 25
reps for each leg this is going to burn
especially right after that super set I
always like to do little workouts like
this in between my other workouts
just because light weight builds muscle
- and I didn't know that when I first
started working out so definitely add
this into your routine usually I would
suggest using fans I do sell my own
bands I wouldn't suggest using a fabric
band for this just because a rubberband
you'll be able to move more and just
have a better stretch but this would be
perfect for live events
[Music]
alright guys again sorry for the bad
angles I didn't have anybody to record
me so this is just gonna have to do for
now but these are called straight leg
deadlifts actually I wouldn't even call
them straight like that list I would
just call them
single leg deadlifts because my leg
isn't exactly straight but I love this
workout because I can isolate each glute
so remember during all these workouts
the one thing you're gonna want to think
of is mind to muscle connection and it's
pretty self-explanatory but you're just
gonna want to focus the only thing you
should be focusing on is activating that
glute it's using that glute it's just
feeling it in that muscle and doing the
full range of motion if you're not
feeling it either you didn't activate
your glutes well enough or going too
heavy for me the best way to train is
superset so I'm in the gym non-stop
moving doing super sets and drop sets
and just all of that stuff you could do
three workouts with no breaks in between
and that's really what a superset is all
it is is you take a couple workouts two
or three and instead of having rest
between each workouts you're just going
right into it non-stop
[Music]
now this work it is great for the side
of your booty as well as the gluteus
maximus which is the main part of your
butt and again I really love doing
single leg workouts because I could
really feel it in the exact spot that I
want to feel it in before when I did
this workout I can never feel it in my
glutes and that's because I was going
too heavy and I never really focused I'm
just doing single leg workouts once I
started doing those started getting the
hang of it I really felt a difference
[Music]
another huge tip I have for filling it
in your glutes is to activate your
glutes in the middle of your workouts so
instead of at the beginning you do it in
the beginning and in the middle of your
workout so in between sets I just take
my band do a couple of reps of these or
the ones we are standing up and moving
side to side
anything is fine
[Music]
so after all my dummbell and easy of our
work I like to go to the machines and
this one is probably my absolute
favorite again it's the single leg
workout and those are great for building
your booty I'm not sure the exact name
of this one I think it's just the
kickback machine and for reps I'm going
to leave all that in the description
below just so you guys know exactly what
I'm doing but usually I don't have set
reps I just go until I can't anymore
[Music]
it's what is kind of the same thing as
the last workout it's just a kick back I
really really love this machine and just
doing it standing up really targets
different muscles than the other machine
[Music]
now we have the famous hip abduction and
hip adduction machine usually I would
only do the abduction machine at the
beginning of my workouts but I've been
doing it in the middle just to get that
extra burn and I love to super set the
abduction machine with the band it kind
of has the same effect but obviously you
could use more weight really remember
mind and muscle connection and lately
I've been doing the adduction machine
just because I want to focus on my inner
thighs because I've been neglecting them
my fitness journey so I've been adding
this in about two to three times a week
just to get that definition
[Music]
then I go ahead and put two more plates
on there and I not sure exactly how many
I did I think I went up to 15 10 to 15
reps for this just because it's more of
a mental thing I could obviously do more
but I just want to make sure when I go
super heavy I can do it
so my max I like to go up to 10 to 12
reps for leg press
so I go ahead and put another plate on
there and I forgot exactly how many reps
I'm sorry guys check the description but
yeah I just I think I went up to ten to
twelve reps I put my hands on my knees
just to make sure in my mind that my my
knees aren't gonna like go forward and
that's honestly just a mental thing I'm
not using my arms whatsoever to help
assist me today my max was six plates
and that's the most I did in a long time
I actually stopped going super heavy on
leg press for a while so yes it was my
max and I think I did 10 reps for that
[Music]
and we're here with coach step to our
dry
and finally we have the last workout I
always like to train my cleats in the
beginning of my work out and then do any
leg workouts at the end only because if
I give it at the beginning then I'm
gonna feel all of the glute workouts in
my closet my hamstrings and that's
usually what happens so if you're gonna
train legs on a Greek day definitely do
it at the end of your workout and it's
great just for a burn out so I love love
love this fog machine check the
description below to see exactly what
I'm doing but usually I like to start
off with 40 pounds on each leg I like to
do 20 reps and then I like to go up from
there and after each set I like to go
ahead and do some jumping squats roots
you're gonna see in a second but this
superset burns and the next time when
you go do the next set for the leg for
the leg extension you are going to be
[Music]
hi guys as you can see I'm in my car now
I have a great workout I was at the gym
for a long time I think like two or
three hours just because filming takes a
while especially you know since I want
to work out myself but yeah for the most
part had a great workout I'm just
driving home right now
and after my workout I had a protein bar
a quest bar and I'll show you guys the
exact one that I had talks a little bit
about these in previous videos but this
is my all-time favorite bar this is my
favorite friends and my favourite kind
it's the white chocolate raspberry it's
so good as like little chunks of like
cheesecake or granola or whatever
they're doing it tastes so good I love
quest bars macros are amazing
I also had a protein shake and at my gym
they have kind of like a smoothie bar
area so I just told them to put in two
scoops of protein of banana ice peanut
butter and almond milk and that's my
go-to shake I usually never have it up
at sim but I just needed some food in me
because I were on the phone afterwards
for about 15 to 20 minutes
okay so it's going home a bit about our
total since my workout so I'm going to
go alright guys so I'm going to show you
my meal up to the gym I'm having this is
a smaller meal because I haven't been
that hungry today I'm having tuna this
little can relish and mayo and this I
usually don't eat this kind of stuff
usually my meals just consist of ground
beef ground turkey rice pasta but like I
said I'm not that hungry so this is
gonna have to do a bit bloated recently
so I don't want to put too much in my
body just cuz you know I want to listen
to it so I'm just gonna have smaller
meals for today
[Music]
hi guys I'm editing my video and I
uploaded the rest of my footage and I
forgot to film what I was eating up
having protein pasta with some sauce in
it as well as an apple so so far I
pretty much had two meals I'm gonna have
one later so I had two meals a snack
which was the PB&J and then also a
protein bar in a protein smoothie so
we're pretty good pretty good on track
today not gonna fill my last meal just
because I want to finish this video but
I'm probably going to be having steak
rice and some veggies and then maybe a
protein snack at the end of the day so
yeah I hope you guys enjoyed this video
I had it a different style today I put
some voiceovers in there and I kind of
just got right to the point with
everything so hopefully you guys like
this style comment down below if you
like this or my other videos where I'm
just talking the entire time but yeah
thank you guys so much for watching
thank you guys for supporting me and
follow my social medias Instagram
snapchat all of that because I post
there daily and comment down below what
type of video ideas you guys want to see
and I'll see you in my next video
bye