Booty Camp: 14 Moves for a Bangin’ Booty

If you are just like the hundreds of thousands who seek a better shaped and suppler butt, you are in for a treat. Finally, there is a workout that can give you that bangin’ booty you have always wanted, after years of having an unshapely and just plain unattractive bum.

But as awesome as it sounds, you can be sure that it won’t be easy at all. Getting the best Ass-ets possible takes a lot of hard work and hard sweat. To turn a soft, lumpy mess into a firm and developed work of art, you need to let go of your tame and flat-out useless plans, and adhere to a strict Booty Camp!

Booty Camp Rules

Following are the absolute necessities for Booty Camp, that need to be followed at all costs, if you are to make the workout effective in the long term, and get lasting results.

Don’t Lose your Grip

Many of the exercises in the program have a lot of grip involvement. To that end, it is important to have a good grip, one that does not let go under pressure. The injury potential during exercises that involve the glutes and lower torso, is generally higher than that for the rest of the body, which is why you should use wrist straps if you need to.

Don’t Give Up

Lower body workouts in general are more difficult to perform, especially towards the shoulders and arms that have to hold the weights in place while the legs can get the good work. But no matter how much it hurts towards the start, remember to not give up.

Finish Strong Always!

Keeping the intensity up throughout the session will yield much better results in general, and with glutes in particular. Keep going and finish with a bang!

The Booty Camp Workout

There are 2 phases to the complete Booty Camp Workout, the first one focusing more on definition, and the second on development and firmness. Each of the workouts mentioned below have to be performed for 3-4 sets, at 18-20 reps.

  • Barbell Deadlift
  • Overhead Squat
  • Plie Dumbbell Squat
  • Smith Machine Squat
  • Smith Machine Leg Press
  • Barbell Lunge
  • Donkey Calf Raises
  • Barbell Glute Bridge

For the second phase, all workouts will need to be performed for 2-3 sets of 10-12 reps each.

  • Barbell Full Squat
  • Plie Dumbbell Squat
  • Dumbbell Lunges
  • One-Legged Cable Kickback
  • Leg Extensions
  • Dumbbell Rear Lunge