Glutes For Her by IFBB Bikini Pro Amy Updike’s Workout

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IFBB Bikini Pro Amy Updike’s latest workout is all about shaping and leaning out your legs, with a focus on the back of your legs. From her years of experience as an IFBB Bikini pro, this NLA for Her-sponsored athlete has created an intense workout that will hit your glutes hard, but also give you a chance to develop that one often-overlooked part of the physique: your calves!

| Ladies’ Lower-Body Muscle-Building Workout |
1. Lateral Band Walk or “Side Step” – 2 sets, 20 steps (in each direction)
2. Barbell Hip Thrust – 4 sets, 12-15 reps
3. Seated Leg Curl – 4 sets, 8-10 reps
4. Sumo Deadlift – 4 sets, 12-15 reps
5. Superset
Wide-Stance Leg Press – 4 sets, 6 reps
Narrow Stance Leg Press – 4 sets, 6 reps
6. Dumbbell Step Ups Perform with a box. – 4 sets, 20 reps
7. One-Arm Kettlebell Swings Or performs with both arms. – 3 sets, 12-15 reps (last set to failure)
8. Calf Press – 4 sets, 12-15 reps

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