Pauline Nordin, Founder of Fighter Diet, is back with another workout to whip our butts into shape! Like her “Butt of Steel” Workout, the Butt Bible Blast focuses on strengthening, lifting and shaping the glutes. However, since this program includes compound moves, your quads, inner thighs and hamstrings will get some work too!
This program’s short rest intervals and high volume make it seriously intense. From Pauline’s experience, glutes respond best with more time under tension, so she incorporates “lots of sets and different variations of the old school mass builders (like squats) combined with some isolation moves.”
How often should you perform this program? Pauline recommends two times per week. However, you can switch between this Butt Bible Blast and the Butt of Steel workout, as variety helps to keep your body progressing. “No workout is efficient for eternity–altering workout design is necessary to stimulate new muscle growth,” explains Pauline. She adds, “It doesn’t have to be a complete change of exercises, simply changing the order, rep range and stance, for example, are great ways to go about the task.”
To see results, Pauline reminds us to challenge ourselves each workout to progressively lift more weight while completing all the reps outlined. Pushing for progress during your training sessions is critical to reaching your aesthetic goals!
Exercise Descriptions & Tips
Split Squat
With a barbell positioned across your traps or holding dumbbells, get into a lunge position and shift your weight forward into the front leg. Descend to your lowest comfortable position (strive for your back knee lightly touching the ground). Drive through the front heel to return to starting position. Complete all reps on one side before moving on to the next. You can also elevate the back foot on a bench to further emphasize the glutes. No rest between the left and right leg.
Pauline’s Tip: Avoid letting your knee travel forward beyond the toes of the working leg.
Barbell Lunge
Beginning with your feet together and a barbell resting on your traps, take a big step forward with right leg. Descend to your lowest comfortable lunge position (strive for your back knee lightly touching the ground). Push through your front foot to return to the starting position. Complete all reps on the right leg then move on to the left leg. No rest between the left and right leg.
Pauline’s Tip: Avoid letting your front knee travel beyond your toes.
Bilateral Leg Press
Sit on the machine with your back supported on the bench. Place the feet high on the platform. Grasp the handles and push the platform away by extending knees. Lower platform to starting position and repeat.
Pauline’s Tip: If you don’t get deep on your machine, put a pad behind your back so your knees hit your chest.
Barbell Walking Lunge
Beginning with your feet together and a barbell resting on your traps, take a big step forward with right leg. Descend to your lowest comfortable lunge position. Pushing through your front heel straighten the front leg and bring the left leg forward to meeting the right leg. Then, repeat movement leading with the left leg. Continue alternating until you complete 15 reps per leg.
Pauline’s Tip: Make sure these lunges are deep–your rear knee should touch the ground each rep.
Wide Legged Squat
With a barbell positioned across your traps, take an extra wide stance and turn toes out slightly. Keeping your abs tight and torso upright, lower down until your thighs are parallel to the floor. Focus on pushing through your heels as you drive upward toward the starting position.
Pauline’s Tip: Keep your head looking straight ahead throughout the set.
MORE PAULINE NORDIN
Pauline Nordin, founder of the gutsy fat loss system Fighter Diet, is known for her no nonsense approach to training and nutrition. Pauline was a coach for the Nordic version of “The Biggest Loser,” where she led her team to victory. She is also the star/creator of “The Butt Bible” by NBC/Universal, a workout video that will beat any backside into shape. Born in Sweden, Pauline moved to the United States to pursue her dreams.
For more from Pauline Nordin, check out her Bootcamp Workout and Ask The Fighter Diet Girl Videos.
For more Pauline Nordin, visit the following links: