Just to prepare you, there’s not much to see in this post. Last week was a tough week. Mexico was a bit of a failure after getting horrific food poisoning in Tulum that was more painful than I’ve ever experienced food poisoning in the past. Then as soon as I got home, I had to drive to Nebraska for a family emergency. That drive is 8 hours there, 8 hours back. So not only was the body put through physical and mental stress, but it was forced to be pretty sedentary for a while. It was a realllll bummer.
But all that rest definitely got me excited to workout as soon as I got back, and that’s what I did the minute I could. I spent both Saturday and Sunday in the gym, taking care of my body and putting it through some tough workouts. I’m going through this stage right now of wanting to build a bigger butt and since 7 years of CrossFit hasn’t really done it, I’m changing it up a bit. Yesterday I did some hip thrusters and I plan to add some glute specific movements to my weekly routine on top of my CrossFit workouts. After yesterday, doing sumo deadlifts and hip thrusters, my butt is SO SORE and I’m loving it! Squats just don’t do it for me since I’m not very strong, so I’m hoping these new movements do the trick. Excited to see what happens!
Is there any workouts or movements you’re loving lately?? I’m a little over Orange Theory lately so I’ve just been going to CrossFit mostly, but I’m excited to add movements to my own routine. Let me know what you’re loving lately!
Sunday – Normal Rest Day
Monday – Rest Day because of lovely food poisoning
Tuesday – Rest Day because of lovely food poisoning + Travel Day back to Colorado
Wednesday – CrossFit Broadway Class
Every 90 sec for 15 mins:
2 x Power Cleans + 1 Split Jerk. All sets at 80% of 1 Rep C &J
I used 115#
Then 4 Rounds For Time Of: (10 min time cap) – see video here
20 Wall Ball
64′ HS Walk / 5 Wall Walks
I got through 2 rounds + 20 wall balls and 1/2 the wall walks
Thursday – Rest Day because of a family emergency
Friday – Rest Day because of driving 8 hours back to Colorado and hating life
Saturday – CrossFit Broadway Class
25 minute Partner AMRAP:
20 power snatch (135/95)
20 burpees over the bar
20 overhead squats (135/95)
20 burpees over the bar
470m run
We finished 3 rounds
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Free Travel Workout:
12 min AMRAP:
10 toes to bar
15 jumping squats
20 side skater jumps
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Praying for your family! Go get that butt!
thank you kelli!
I’m super excited to see what workouts you do to build a bigger booty because that is totally my goal right now. I’m currently in the process of going from a runners body (7 years of half marathons and one year of Orange Theory) to a strength/muscle training body (more lifting less cardio) and working on my booty is a must. Running so much took away the little bit that nature gave me so now I need to build it back up 😉
woot woot!! booty gains all day errrrrday!
Bret Contreras for glutes. He has a book- with three workouts. I was a quad dominant squatter, did his workouts, and now everything comes from the glutes. It does take a little time/focus to change how that dynamic works, but once it does everything starts hitting your glutes. I imagine you could do Crossfit+ his program and not be overdoing it.
i just started following him yesterday and i’m obsessed! his stuff looks amazing at first glance!
I just felt the need to reiterate this. Yes yes yes, Bret is the guy to follow!
Personally I get tired of heavy hip thrusts and split squats pretty quickly and when that happens I really love just doing high rep work with either body weight or banded movements. Some of my go-to’s are seated banded hip abductions, side-lying hip abductions, back extensions, and reverse hypers. Have fun building that booty!!
Also, hope the family is doing alright.
thanks for the kind words, alli! and i’m definitely excited to try his stuff out!
Sorry to hear you were so sick in Tulum and I really hope everything is ok with your family now. Yes, hip thrusters are the best!! I’ve had great results in my butt from doing them and try to include some variation of hip thrusters in my workouts most weeks. One of the reasons I don’t do crossfit is I like to focus on working the areas I want to see results in. So have been doing strength and conditioning by myself and with a trainer 3 days per week (including some short metcons), 1 light weight / high rep definitions class per week and 1 HIIT class at a crossfit gym per week. Loving this combination at the moment and it’s giving me the results and challenges I want.
i feel the same way! excited to add new stuff to my routine!
I don’t have the strongest squat either but also want a rounder booty and a lot of accessory work sure makes me feel it.
Here are some of my favs!
Heavy leg press pushing through the heels
Banded hip thrusters (banded anything really)
sumo squat
sump deadleft
walking lunges
frog leg lifts
i’ve never tried frog leg lifts!!
I’m currently loving boxing as a workout. The class is half conditioning and half boxing. It’s fast paced and I feel pretty great by the end of it.
the best!
Did you just say, ” I’m not that strong”? Hmmm, for some reason I doubt that. Refreshing for someone to want a bigger behind!
i’m definitely not compared to my crossfit competition days!
Rear-leg elevated split squats make my butt want to cry. Hold a kettlebell in a front rack.
the best!
I love doing a morning glory into a squat combo. I don’t realize how much my butt hurts until after I stop since you are going from one movement directly to the next. I’ve also found for me personally that a narrow squat works better for activating my glutes and will do a deep squat followed by 3 pulse squats at a medium weight for 1 minute. Also love banded side steps and banded hip thrusters as well. Hope this helps!
i love those!! we do those in warmups a lot but i rarely ever add them into a workout
I’ve still barely got a booty but heavy hip thrusters + sumo deadlifts + bulgarian split lunges have helped. Also using a weight that you can do 8-12 reps, since that will build volume more than strength (which I’m sure you know). Booty bands also make me sore AF every time I use them, they seem to hit areas of my glutes that lifting misses. Hope your family is ok!
love it!!