Booty Builder Workout

I finally found time to post my booty building workout! Do the first three exercises 2-3 times a week and you’re booty will grow in no time! Whenever I work legs or glutes, I make sure to get the first three exercises in along with the warm up. The rest I switch up with other various leg and glute exercises.

Remember, the weights I have listed may be too light or too heavy for you. Make sure you’re lifting weights that fit your comfort level but are still challenging enough. 

Warm Up on Stairmaster
Minutes // Level
2 // 7
1 // 4 with glute kick backs
2 // 7
1 // 4 with glute kick backs
2 // 7
1 // 4 with glute kick backs

Squats w/ Barbell
Warm up with just bar no weights – 10 reps
85lbs – 10 reps
95lbs – 8 reps
115lbs 5 reps

Romanian Deadlifts w/ Dumbbells
25lbs each arm – 10 reps
30lbs each arm – 10 reps
35lbs each arm – 10 reps
35lbs each arm – 8 reps

Lunges w/ Dumbbells
Warm up no weights – 10 reps each leg
10lbs each hand – 10 reps each leg
12lbs each hand – 10 reps
15lbs each hand – 10 reps

The next exercises I switch up on different days of doing the booty builder workout.

Glute Kickbacks on Machine
50lbs – 10 reps each leg
60lbs – 10 reps each leg
70lbs – 10 reps each leg

Hip Thrusts on mat w/ Medicine Ball
No Weights – 20 reps
10lbs – 20 reps
12lbs – 15 reps
15lbs – 10 reps

Try this out for a couple weeks and watch your booty grow! Tell me how it goes and don’t forget to take those progress pics!

For a quick video of the exercises listed above, check out the video on my instagram here.

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HIIT Cardio Workout: Treadmill & Stairmaster

This is the first time I’ve done HIIT on the stair master and thought I’d post my workout for all of you to try! It’s the same structure as the HIIT workouts I do on the treadmill. Enjoy but be ready to sweat a waterfall!

Warm Up:
Swing your legs around (Not joking!)

Treadmill:
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 5.0 / 1
13 / 2.8 / 2
13 / 5.2 / 1
10 / 3.0 / 2
10 / 5.4 / 1
8 / 3.0 / 2
8 / 5.8 / 1
6 / 2.8 / 2
6 / 6.0 / 1
Cool Down

Stair Master:
For the stair master I alternated between level 5 and 10 for 2 minutes and then 1 minute. I’ll write it down below to visualize.
Level/Speed // Minutes
5 // 2
10 // 1
5 // 2
10 // 1
5 // 2
10 // 1
5 // 2
10 // 1
5 // 2
10 // 1
5 // 2
10 // 1
5 // 2

Let me know if you try this workout out and definitely let me know what you thought of it! It was tough but put me in the best of moods after a miserable day!

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Follow my fitness journey where I post about my healthy fitness routines @fitwithtania

Changes in Body & Physique

I’ve been feeling low about my physique lately because I’m not where I used to be. Not to mention the added stress and anxiety from the small but irritating health issues that have been randomly popping up for me this year. But then a friend helped me realize that you don’t look the same year round. Your body is constantly changing and changes throughout the year. It’s almost impossible for the average person to look the same year round. I was extremely motivated before summer to look my best for the beach and pool parties! During summer I was out and about eating and drinking all the delicious summer foods while vacationing and taking advantage of the good weather. Now that summer’s come to and end, I’ve noticed I’ve lost my tone and gained a little more fat in a few areas. BUT THAT’S OKAY. IT HAPPENS. Most of us are not body builders or bikini competitors who track their macros year round! Your body changes like the seasons and sometimes changes alongside the seasons!! I thank my friend for helping me realize this. 

Aside from the obvious factors that contribute to your body changing like physical activity and diet, there are other reasons your body changes that people tend to forget. I’ve listed a couple or them below.

  1. Hormone Fluctuations
  2. Injuries 
  3. Stress & Anxiety
  4. Genetics 
  5. Health 
  6. Weather & Environment 
  7. Vacations & Studying Abroad 

So if you find yourself wishing that you look and feel like a time in the past.. don’t sweat and don’t be so hard on yourself! You most definitely can get back there if you stay focused and work hard! The important thing is to stay happy and view everything in an optimistic light. If you were there before, you can get there again. Having something to work towards is exciting! 

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Follow my fitness journey on instagram @fitwithtania

5 Circuit Killer HIIT Workout

Today I completed a killer 5 circuit workout when normally I only do 4 circuits! Half way through I felt like throwing up, but I kept pushing because I was so motivated to finish! I definitely don’t recommend doing workouts so intense they make you feel like or actually throw up, but I was so into this one I had to finish!

Circuit 1: Treadmill
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 5.0 / 1
12 / 3.0 / 2
12 / 5.0 / 1
0 / 2.8 / 2

Circuit 2: Legs & Abs (7 minutes nonstop)
Squat and Press w/ 8lbs (x12)
Leg Lifts (x20)
Knee Up with Lounges (x12 each leg)
Bicycle Crunches (x40)
1 Minute Rest

Circuit 3: Arms & Abs (7 minutes nonstop)
Push ups (x12)
X Crunches (x30 total)
Tricep Dips (x12)
Regular Crunches (x40)
1 Minute Rest

Circuit 4: Legs & Abs (7 minutes nonstop)
Cross Over Steps w/ Stepping Stool (x40 total)
Heel Touches (x40)
Jump Squats (x20)
Russian Twists w/ 8 lbs (x40)
Step Ups w/ 6lbs each hand (x12 each leg)
1 Minute Rest

Circuit 5: Arms & Shoulders (7 minutes nonstop)
Overhead Tricep Extension w/ 6lbs (x12)
Jumping Jacks (x50)
Bicep Curls w/ 5lbs (x12 each arm)
Shoulder Press w/ 5lb Dumbbells (x10)

Don’t forget to follow me on facebook and instagram!

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Not Sweating When Working Out?

Not sweating when working out is a common issue a lot of people come across, even when they know they are working their body and muscles hard! There could be a number of reasons why you’re not sweating when weight lifting or completing cardio, and sometimes it can vary depending on your what you ate/drink that day or how crowded the gym is (waiting to use machines + gym traffic). I’ve come up with a few tips based on my personal experience and knowledge on this topic!

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  1. Increase the Difficulty Level
    If you’re not challenging yourself enough, you won’t sweat enough! For weight training, try lifting a little heavier to make your body work hard. For cardio, try adding resistance like inclines or increase the speed. 
  2. Take Shorter Rests
    If your rests in between sets are too long even if you lift heavy, you probably won’t sweat as much. In order to sweat, you need to keep your heart rate up, so do more reps with a shorter rest/break period. 
  3. Change the Order
    If gym traffic is high, switch the order or your exercises to prevent long breaks and waiting around for a machine. I know some people get frustrated when they need to switch their order, but hey… gotta do what you gotta do to keep your heart rate up! 
  4. Switch It Up
    If you complete the same exercises every time you go to the gym, you’re body will eventually get used to the workout and difficulty level. You need to constantly be introducing your body to new exercises and new challenges to maintain a high metabolism that’ll get you sweating each time! 
  5. Drink More Fluids
    Drink more fluids before, during, and after you workout. If you don’t drink enough water or other liquids, you’re body won’t have any fluids to sweat off! 
  6. Wear More Layers
    Sometimes to sweat a little more, I wear more layers of clothing when I workout. This makes me hot when I workout causing me to sweat more!

I hope these tips help you get your sweat on! Let me know if any of them worked for you or and please share your tips on what makes you sweat more during your workouts! Also don’t forget to follow me on my fitness instagram and facebook page!