Want to improve the shape and increase the size of your bum? Perform this glute-focused workout 1-2x a week (in addition to your current total body routine or your well balanced split routine) and you will see the results!!

A few tips to start:

 > If you can perform more than 12 reps of any of these exercises than the weight is too light for you and you will    
    not be stimulating the muscle to grow, so go heavier with the weight!
 

 > Keep movements slow and controlled, exhaling to exert force at the "top" or peak of       the movement as you squeeze the glutes.
 

 > Whether performing 8, 10, or 12 reps, you should be lifting heavy enough to be        
    struggling to finish the last couple of reps of each set.
 

 > Rest 30-60 seconds between each set to give your muscles time to rest. This allows   
    you to continue lifting heavy with good form.
 

 > In each exercise, SQUEEZE your glutes at the peak of the movement - mind to muscle
    connection is everything!! Hold that squeeze 1-2 seconds before releasing.

Warm up with 5-10 minutes of cardio to get the blood flowing and then perform the following glute activation exercises to "wake" the glutes up before the workout. By doing this, you will make it easier to contract the glutes during the workout.

 > Dynamic Stretching Leg Swings forward 1x20 to the side 1x20
 

 > Lateral band walks w/band below knees, keep resistance entire time 1x12-20 each side
    depending on difficulty - (wakes up the outer area of the glutes)
 

 > Deficit Reverse Lunges 1x10-12 each leg (foot of front leg is elevated on a small
    stepper) (squeeze glute of front leg in order to raise back up to start position)

Workout:

(Exercises 1, 2, 4, & 5 can be done using the squat rack, the smith machine, or a pre-weighted barbell)

1.)   Barbell Back Squats 

     3-4 sets 

     8-12 reps

2.)   Stationary Lunges (perform all 10-12 reps on one leg before moving to the next leg)
      3-4 sets
      10-12 reps

3.)   Curtsy Lunges (using barbell, pre-weighted barbell, or dumbbells - not smith
      machine)
      3-4 sets
      10-12 reps 

4.)    Barbell Hip Thrusts
      3-4 sets of 8-12 reps (place bench against a pillar or a wall to keep it from moving -
      use folded mat or barbell pad to provide cushion for hip bones)

5.)    "American Deadlifts" aka Romanian Deadlifts, with a glute-squeeze at the top of the
      movement (using a pre-weighted barbell or regular barbell-keep barbell touching  
      thighs until you get to the shin right below the knee, exhale to come up keeping bar
      touching the entire time and squeeze the glutes forward when you raise back up to
      the top. Keep a flat back the entire time!)
      3-4 sets
     10-12 reps

6.)   Bulgarian Split Squats with one dumbbell (back foot elevated on a bench, hold a
      dumbbell on the side of the FRONT leg to place the emphasis on the glute on that leg,
      taking it off of the quad of the back leg)
      3-4 sets
      10-12 reps 

7.)    Cable Lateral Leg Raise (abduction for outer glutes)
      3-4 sets
      10-12 reps

8.)   Cable Glute Kickbacks
       3-4 sets
       10-12 reps

Your glutes will be sore after this workout! To speed up recovery, keep up with your foam rolling, stretching, and consume something with high-protein (20-40g) after your workout. Fuel up before performing this glute-Routine by eating a high-carb meal (around 40g) 2-4 hours before your workout. Now, go build that booty!

The Body Fat test truck will again make a stop at Ballard Health Club on Sunday, November 6th from 8am-1pm.

If you've ever wanted to get started on a plan to make real progress, or want to get back on track, getting your body fat tested in a hydrostatic tank is a great way to precisely benchmark your fitness. Getting dunked takes just 10 minutes, and afterward, you'll get a detailed report to keep, showing:

• Your fat and fat-free body mass, as percentages and in actual weight
• How much fat, if any, you need to lose to achieve your desired body composition
• How many calories per day you burn without exercising-unique to you
• How many calories you burn from different exercises-again, specifically for your body
• Where you are on a scale of ideal body fat for your age and gender
• Your history, if you've been tested before

The Body Fat Test truck will be at Ballard Health Club Sunday, May 1st. Call us at 206-760-4882 or stop by the front desk to make an appointment. This is for both members and non-members. $49 for initial test. $35 for re-test. Pay at time of testing.  

Questions about the Body Fat Test >check here

Last month we wrote about what we had planned to work on during September. This month I'm happy to share the news about all those accomplishments!.

Newly Rebuilt Men's Sauna

The sauna ended up needing a complete rebuild of the structure housing the sauna.  We also added all new cedar, a fire bricked heater area and a new floor.  Our contractors did a fantastic job in the new construction and in the carpentry work as well.  All of the cedar came from Limback Lumber down the street. A new cedar door is being created for us and as soon as it's ready we will get it installed.

Refinished Studio X Floor

The Studio X floor was sanded down and 2 coats of finish applied over Labor Day Weekend.

New Paint in the Lower Stretching Room

The lower stretching room has been completely repainted and now has a dark grey color to cover the lower area.  This new color will do a better job of blending in with shoe scuff marks that tend to get on the walls in this room.  We are now reviewing updated posters to be installed on the walls in the room.

Looking to try a new class? How about BodyPump or INSANITY? Two great classes but which one is for you? They are both formatted classes that are choreographed and designed to make you sweat. BodyPump uses weights to hit all your target muscles with lots of repetition, giving you a total body workout. You'll leave the class feeling challenged and motivated, ready to come back for more. According to Les Mills, the governing body behind BodyPump, during one class you will burn up to 540 calories.

INSANITY is max interval training that uses body weight for resistance. The idea is to increase your aerobic fitness level while burning fat. Max interval training has you work as hard as you can for 3-minute intervals, with 30-second periods of rest in between. According to the Insanity web site, exercising at this extreme intensity level will help you burn up to 1,000 calories an hour.

There are different theories out there about what is best. My belief is that what gets you motivated is best for you. I don't lock into calorie burn as much as I do about enjoyment and sweat. I think workouts are relative to body type and lifestyle. It's different for all of us, we are all here to be healthy. I like the repetition of Body Pump as well as working with weights. And I like the cardio aspect of INSANITY. So I do both. It's up to you and your schedule to find what works for you, we offer both classes.

Our class instructor, Tina, instructs both BodyPump and INSANITY classes (BodyPump at 11:00am Mon, Wed and Fri.  INSANITY at 7:45pm Mon and 7:30pm Wed). Invite her into the conversation and checkout what works for you. 

I hope to see you there in class.