Hope you have been enjoying my GNC Summer Series of workouts. Today, I am sharing a glute-focused workout.
This workout includes 5 moves for 20 reps each. 3 total sets.
- Sumo squats
- Skiers
- Bridge walks
- Side lunge with knee tuck
- Split squat jumps
If 3 sets becomes too much, then work your way up to that. Just get moving! Try to incorporate this workout or the lean legs workout at least 2 times/week.
Pre-Workout Fuel: GenetixHD Pro-Sculpt. This post tells you when & how I use this product.
Post-Workout Fuel: Total Lean 25 Chocolate Peanut Butter shake with 2 CLA capsules.
Coach has begun incorporating the Mega Men’s Sport Vitapak into his routine.
He takes the vitapack with either breakfast or lunch and recently discovered pairing them with nuun helps get the pills down.
They have a bit of an aftertaste, so make sure you consume them with plenty of water and some food.
I take the Women’s Ultra Mega Active vitapak (that’s a mouthful, huh?) and have to do the same, making sure to consume them with a meal.
And, in true Cooper style, make sure you take time to #ENJOY this summer! Even if that is trying to doggy-paddle in 8″ deep water!
What vitamins or supplements do you feel are crucial to your performance (ex: glucosamine, fish oil, Vit D, etc)?
I’m a big fan of flaxseed oil (I try to be meat-free so I avoid fish oil) and vegetarian glucosamine caplets to keep my knees happy and healthy.
That GNC Lean Shake looks interesting…how does it taste?
Beth, you sound like you have your diet down! The Total Lean 25 line tastes really good-no chalkiness. I really don’t need to blend the protein even!
When you do squats do your knees burn? Because after doing leg workouts, especially squats my knees are on fire! Is that a bad thing?
No, they don’t usually. Sometimes your knees can get too far forward…think about sliding your butt, back towards the back wall and pushing through your heels as you stand. Though your quads are doing a majority of the work, your glutes should be picking up the rest!
That picture totally looks like the Kaua’i Marriott! And this looks like a great workout… I’ve been looking for more butt exercises.
I’m still trying to figure out what my body needs in terms of vitamins and supplements. I haven’t treated my body well, so now we’re still trying to work things out.
Booom! You got it! That was from our trip to kauai in Dec 2010. LOVED it! Let me know if you have questions on supps!
Fish oil, a b vitamin complex, and chelated magnesium are musts for me. I cycle on and off melatonin and gaba before bed. These have been lifesavers with my recent long days and heavy training volume.
Addi, I know your routine is on point girl! I saw you in action today–you are fit!!
I wanna hear more about the chelated magnesium…this is new to me!
Magnesium is essential for hundreds of processes in the body, and is hard to get enough of from food for various reasons – largely because of depleted soils producing less nutrient-dense food. The chelated form is more easily absorbed by the body. Lots of good info here: http://chriskresser.com/9-steps-to-perfect-health-4-supplement-wisely
I’ve noticed better muscle recovery and sleep quality. I’ve been lucky and not had much trouble with muscle cramps or headaches in the past, but I know people who have seen significant improvements there, too.
You are a plethora of info Addi! Thank you for sharing–I’m tweeting this now!!
hawt dang that looks like a good workout! will i get your legs by doing it?
ha ha! I think yours are pretty freaking outstanding!
I’m loving this summer workout series! I take a ton of different things but my liquid fish oil is probably the most important. Helps with so many different aspects of both health and performance.
Gah! Yes, I failed to mention my fish oil. Do you store yours in the refrigerator? I find it counts down the fishy aftertaste!
youre now MISS GNC!! and I adore it.
Ha ha! THAT would be a crown I would wear!
I take glucosamine and fish oil. I have a hard time remembering to take my vitamins. Great workout!
I need a pill organizer!
I take fish oil, and vitamin D. I try to take a multivitamin but I forget more often than I remember
I always have my vitapaks in my purse so if all else fails, I’m ready!
I take a multi, fish oil, flaxseed oil, B12 complex, and Glucosamine Chondroitin because I’ve had three knee surgeries (including 2 ACLs) and want to be able to walk when I get older!
Leticia, you have your act together! I just got some glucosamine and fish oil and will incorporate those as my joints will thank me for years to come!
I take the active vitapacks plus a krill oil and protein shakes. YUM….save for the vites…blech.
That fish totes wanted you.
I know–the vits are a lil tricky, right?!!
Good call-fishy like me!
Love this workout! I’m loving this whole summer series, awesome job! I take a variety of different ones, but especially calcium, vitamin D, and liquid fish oil (which I despise, but I probably need it most)
WOW! I do the fish oil capsules, but straight up liquid–you are hard core!
I always like a new booty workout! haha
Ha ha! Booty up yeah!!
great workout! like usual!
Thanks Amy
LOVE this workout lady! You go!! Legs are my fav!
ProSculpt is now officially in my “must have” supplements along w/ a multi, omegas, and protein powder!
WE heart our genetixHD so much. I had 2 servings of ProSculpt today–I needed it!
Our dog definitely needs a pool like that!!!
I take the GNC Green Woman Vitapak. I actually take half in the morning and then the other half of the pack in the evening
I find it better to take the green vitamins in the evening hours (they seem to really help get your morning bathroom routine going, ha ha!) We have extra fish oil and calcium supplements and some times I will just take them. If I’ve had a really good day of eating and feel I got really good nutrients from whole food, then I skip a day on Vitapak and just take individual supps where I may have missed an area (like Calcium). I do have to say, I really like the Vitapaks – they are great for travel!
I just got the Green vitapaks and like the way you split them up! Also, good info to know! ha ha! And, they are joining me on my trip this week for sure!
Doggone-it, I need to get Kayla one of those pools! I say that every summer, and I know for a fact that I said it last year to you after seeing Coop in one.
I love love love that you’re still doing videos!
Oh yes Tiff! Kayla was shower you with sloppy kisses–great for the pups in this heat and in TX is way warmer!
Completed a Tough Mudder on Saturday in Snow Valley, CA and then tackled the Butt Blaster yesterday. Keep them coming!
Looking forward to hearing more about your experiences at your new box.
Great! Thanks for trying them out CB!
Oh my! I found your blog on Pinterest. I am a very novice fitness gal trying to add some tone after having my first baby. (Who’s more of a toddler now) I am LOVING your GNC summer videos. I am so grateful for your modeling of all of the moves and you are seriously kicking my butt! Thank you so much for the guidance. I am loving it!!!!
I will keep them coming! I’m so glad they are of value to you! Keep working hard girl!!