In this video, we'll be doing a full booty workout solely on the Smith Machine. The full workout written down below & make sure to take screenshots of the diagram at the very end of this video that give you pictures of the exercises along with the number of reps and sets for each.
Don't forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.
Remember to use weights that are challenging for you but that you can also work with while keeping proper form.
WORKOUT: 1) Squats w/ a Pulse | 4x12 (add a resistance band for a greater challenge, one squat + one pulse = 1 rep) 2) Kneeling Squats | 4x15 3) Split Squats w/ Elevated Toe | 4x12/leg 4) Step Ups | 4x12/leg (use a platform/stool that is about knee-height)
#naomikongfitness#buttworkout#bootyworkout *This video and description contains affiliate links. This helps support the channel and allows me to continue creating more content for you. Thank you for your support!
hey guys today we'll be doing a booty
workout solely on the smith machine i do
want to point out that i think there are
a lot of other great exercises for your
booty that can be done on other
equipment besides a smooth machine but
if you're on a time crunch you need
something quick and efficient the smith
machine only booty workout is perfect
for you and as always watch till the
very end so that you can take a
screenshot of their workout diagram so
you can take that with you to the gym to
have pictures of every exercise and the
entire workout written for you let's get
started
[Music]
first up we'll be doing squats with a
pulse at the bottom for 4 sets of 12
reps for a greater challenge place a
resistance band right above your knees
the one i'm using is from mark bell's
slingshot and i'll link it down below
prior to this i do recommend roaming up
like i do in my other beauty workout
that i'll link down below
if you're unfamiliar with how to squat
on the smith machine please refer to my
how to squat on a smith machine video
that i'll link down below remember to
place a bar on top or behind your
shoulders not on your neck inhale
contract your core right before going
down into the squat and exhale and
squeeze your glutes at the bottom of the
squat to bring yourself back up to
starting position
use weights that are challenging for you
but don't compromise your form between
every set and this workout i'd recommend
resting for one to two minutes
[Music]
next up we'll be doing kneeling squats
with 4 sets of 15 reps make sure to use
some padding on the floor so you don't
hurt your knees like with the squats we
just did make sure to position the bar
on top or behind your shoulders and not
on your neck inhale as you go down and
exhale as you squeeze your glutes to
return back to starting position
your glutes should be the main driving
factor that pushes your hips forward to
the top of the squat so make sure to
concentrate on using all the power you
have in your glutes to propel each rub
in case you're wondering my outfit is
from alpha elite size extra small top
and bottom shoes are bands canvas skate
high and my headphones are bows
[Music]
the third exercise you'll be doing in
this workout are split squats with our
front toe elevated for four sets of 12
reps on each leg i'm just using a plate
to elevate my front toe and this helps
to make it more glute and hamstring
dominant
when i go down into the split squat my
knee in front comes right on top or just
right behind my heel that heel is where
all the power in this movement is coming
from i place all my weight on that heel
and push through it to return from the
squat back to starting position the foot
and leg in the back are there to help
keep me stable but they are not
responsible for pushing and doing any of
the work inhale as you go down and
exhale as you come back up
[Music]
lastly we will be doing step ups for
four sets at 12 reps per leg i would
typically use a bench or stool to step
on but neither of those were available
to me at the time so i just stacked a
few plates and improvised
doesn't matter which foot you start with
like with the split squats only the heel
of the foot on the platform will be
doing any work the leg in midair simply
touches the ground but it does not help
to push off the floor use all the power
you have and the heel of the foot on the
platform to push up once the foot and
mid air touches the floor inhale as you
go down exhale as you go back up
[Music]
[Music]
if you like this workout make sure to
give it a thumbs up and if you haven't
already make sure to subscribe to my
channel and for daily fitness and
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follow me on instagram i'll see you guys
all again next week
