NPC Bikini Booty Circuit


One of my goals is to achieve a nice firm butt, similar to what you see at the NPC bikini competitions. I am over the jello-like consistency of my own behind and am trading it in for a rock solid, perky a**.

In an effort to achieve this goal, I have been training my lower body 2x a week. One of the days I focus on targeting the glutes and hamstrings. Strengthening your hamstrings will help give you a more round/lifted appearance. Below is the circuit I have been using lately to target these muscles. I like to switch up my exercises/routine every 4 weeks.

The great thing about this routine is that you can do it in the comfort of you own home if you don’t have a gym membership. If you don’t have dumbbells at home, you can use water bottles or a backpack/gym bag filled books or your own body weight. Get creative, there are no excuses!

Dumbbell straight leg deadlifts 20 reps

Dumbbell step ups 30 reps each leg

Hip raises with legs on a bench or chair 20 reps

-Lateral dumbbell step ups 20 reps each leg

***Repeat the circuit 2 more times for a total of 3 rounds***

Remember, this is a circuit so you want to move quickly between each exercise, with no rest in between. You can rest for 1 minute before starting the circuit all over again.

Let me know if you tried it and how you liked it. Did you find it challenging? I’ll tell you my hamstrings are always on fire the next day.


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