For the Ladies

http://videos.bodybuilding.com/watch/69452/video-article-amanda-latonas-pro-bikini-glute-workout

Hi Girls,

I have something new for you this week. Above is a great video on glute training and I would like for you to do the Leg press, just as Amanda describes it, feet up high on the platform and shins in line with the knee. Do 3x15 reps. Amanda then does lunges, which I don't want you to do unless your knees are good. If you knees are good do 3x12 on each leg, just like she does them, accept use Db's in each hand,. Try 15 lbs. to start. The glute busters are next. Amanda does these on a machine, if your gym has the machine do the  machine, if you don't have access to a machine no biggy, use exercise bands. Tie the exercise band to a pole or a machine and then your set. Do the reps just like she does them. Do 3x15 on each leg. Then the abduction, if you have a machine, great! Do 3x12.  If not no big deal.

So here is your new work out. Do this 2-3 times a week along with 20-30 mins of cardo twice a week.
Leg press- 3x15
Lunges with db's 3x12, or do Step Ups on a small box with Db's (15-20 lbs in each hand) 3x12
Glute busters- 3x15
Calf raises- 3x15
Push ups off your knees (make sure your butt is not sticking in the air- it should be flat.) Do 3x8-10
Tricep push downs- (keep the elbows close to your body) 3x15
Lat pull downs- 3x10
Denise Austin abs. If the abs are starting to get easier add reps.

Try this workout for a couple of weeks and then we'll do something else. Have fun!

George

Ps any questions just post a comment or send me a e-mail (powerhousepastor@sbcglobal.net)