Monica's Routine

[cwcollins]

So, I've gotten in a routine, & I thought I'd share - keep in mind, I work out at home - I really have very opportunity to go the gym, but hopefully when my job changes I will be able to!

I work out daily for an hour:

butt lifts / scrunches - 100
pilates & yoga core conditoning = 30 minutes
scrunches with an 8 pd wieght for resistance - 100
squats with 2 wieghts - 50
wieghts for my arms 3-5 reps/ 15 at a time
unsure what they may be called, but I throw my legs over my head & lift up & down - works my gluts & lower abs (football players do them?) - 100

I trying to tone my gluts, I always want tight abs, so I continue to focus on them - any suggestions?

[narcsarge]

Since you don't state specifically what your ultimate goal is I will assume that it is to be trim and toned. Glutes can be hit with squats, weighted or with body weight only. Try wall sits to blast the quads. If you have some ankle weights, use them for leg raises. From a kneeling position with your hands also on the floor, raise you leg straight back. Do this for both legs 3 to 4 sets of 15. Then raise your knee out to the side. Again both legs for 3 to 4 sets of 15. Leg raises (6", hold for a count of 10, verticle, 6", hold for a count of 10) do as many as you can for 3 sets. Sounds like you have 90% of this managed! Also, diet is the key component to being "trim"!

[Poobah]

Not sure what your goals are monica.. but 100 reps, and 50 reps sets is not what's going to shape your body..

to shape your body you need to loose fat, and build muscle...

Loose fat = cardio

Build muscle = good routine lifting in rep ranges of 4-15 in general and lifting to failure or near failure within those rep ranges. And of course good nutrition designed to supply what you body needs to grow (muscle) while keeping the fat off.

HIgh rep routines like your's won't build muscle at all.. they will help you with endurance, and they will burn calories, since more or less it just becomes on long cardio session.

also there is no such thing as toning.. and it's impossible to focus there.. all you can do is work them regularly like you would any part of your body.. and loose fat via cardio and a reduced calorie diet to burn the fat off until you can see abs, that's all you can really do.

[cwcollins]

I am 120lbs - 5'6 - I know I do not need to lose any weight & my eating habits are in good shape!

my goal= to put it bluntly: a tight ass!

everything else I am happy with, but my rear is I what I want to be more tone & bigger boobs - but thats not an option!

my pic is in the ass thread - on the road to perfection..................

[Poobah]

lunges are booty makers.

[TRAZ]

Ass-to-grass squats have really started to fill things out for me back there...And I had nothing in that department for a long time!

[narcsarge]

Originally Posted by Poobah

lunges are booty makers.

Exactly. Now you also have to consider genetics too! You can do lunges, squats, leg lifts, until the cows come home. If you do not have the <insert desired butt description> genetics it will tough to get. You can tighten what you have. Add muscle to what you have but it will be adding and tightening all over. Not just your tush! But then again what's wrong with that?