Get Your "QUICKSHOT" Glutes Exercises by Bikini IFFB Pro and Finish With An Awesome Reciepe

Even if your not competing, focus on glute muscle development to achieve strength with balance and stability. Not to forget, every lady wants a good derriere! I really like this video.  This is a great glute rountine and IFBB Pro Callie Bundy explains valuable points that you want to keep in mind when hitting these exercises. She knows her stuff!

Watch video all the way through with a note pad to write down these vauable points and take it to the gym! (Advise: Before beginning any exercise program, consult with your primary care physician.)

note: To challenge yourself increase weight with each set

Circuit 1

Moderate intensity

1) Hip Thrusts 12-15 reps 

2)Smith Machine- Squats 12-15 reps

3) Bulgarian Split Squats 12-15 reps per leg

Circuit 2

Moderate intensity

4 sets

1) Leg press 12-15 reps

2) Romanian Deadlift Stiff leg (RDL) 12-15 reps

3) Dumbell Sumo Squats 12-15 reps

If you need proper instruction, call me (Andrea T.) to set up a complimentary consultation. 760-658-4708 

 

Finishing of your workout with ITALIAN CHICKEN SKEWERS

Marinate the chicken in a quick savory mixture of tomato paste, olive oil, lots of garlic, and fresh parsley for the perfect accompaniment to grilled veggies over a bed of leafy greens. TOTAL TIME: 0:25 PREP: 0:15 LEVEL: EASY YIELD: 8 SKEWERS INGREDIENTS 1 lb. boneless skinless chicken breasts, cut into large cubes kosher salt Freshly ground black pepper 2 tbsp. tomato paste 1/4 c. extra-virgin olive oil, plus more for drizzling 3 garlic cloves, minced 1 tbsp. chopped fresh Italian parsley, plus more leaves for garnish 8 skewers, soaked in water for 20 minutes DIRECTIONS Season chicken with salt and pepper. Make marinade: combine tomato paste, olive oil, garlic cloves, and chopped parsley in large bowl. Add chicken and toss to fully coat. Refrigerate 30 minutes. Preheat grill to medium-high. Skewer chicken and bread. Drizzle with olive oil and season with salt and pepper. Grill, turning occasionally, until chicken is cooked through and bread slightly charred, about 10 minutes. Garnish with parsley. Recipe courtesy of http://www.delish.com/cooking/recipe-ideas/recipes/a43679/italian-chicken-skewers-recipe/

Marinate the chicken in a quick savory mixture of tomato paste, olive oil, lots of garlic, and fresh parsley for the perfect accompaniment to grilled veggies over a bed of leafy greens.

TOTAL TIME: 0:25

PREP: 0:15

LEVEL: EASY

YIELD: 8 SKEWERS

INGREDIENTS

1 lb. boneless skinless chicken breasts, cut into large cubes

kosher salt

Freshly ground black pepper

2 tbsp. tomato paste

1/4 c. extra-virgin olive oil, plus more for drizzling

3 garlic cloves, minced

1 tbsp. chopped fresh Italian parsley, plus more leaves for garnish

8 skewers, soaked in water for 20 minutes

DIRECTIONS

Season chicken with salt and pepper. Make marinade: combine tomato paste, olive oil, garlic cloves, and chopped parsley in large bowl. Add chicken and toss to fully coat. Refrigerate 30 minutes.

Preheat grill to medium-high. Skewer chicken and bread. Drizzle with olive oil and season with salt and pepper.

Grill, turning occasionally, until chicken is cooked through and bread slightly charred, about 10 minutes. Garnish with parsley.

Recipe courtesy of http://www.delish.com/cooking/recipe-ideas/recipes/a43679/italian-chicken-skewers-recipe/