http://www.bodybuilding.com/fun/10-rules-to-live-eat-and-lift-by.html

http://www.flexonline.com/nutrition/metabolic-modifiers

http://menshumor.com/gym-stereotypes/

http://www.builtlean.com/2013/04/29/cut-down-workout-time/

http://www.builtlean.com/2010/06/04/high-intensity-interval-training-hiit-best-cardio-to-burn-fat/

Booty blast workout 3 rounds of 4 circuits, rest 30 seconds in between rounds

Circuit 1 The 30

30 reps walking lunges (with barbell if you can)
30 reps jump squats
30 reps kettle bell sumo squats

Circuit 2 The box 3 rounds

15 reps bench step ups with weight
20 box jumps
15 reps one legged lunge with foot on box. (Each leg)

Circuit 3 3 rounds

Close stance smith squats 12 reps
Romanian dead lifts 12 reps
Single leg smith reverse lunge 12 reps

Circuit 4

Butt blaster 12 reps each leg
Seated glute extension12 each leg
Curtsey squats 12 reps each leg

Finish with squat holds. Hold squat position for 30 seconds, do 1 squat jump. Perform series up to 10 ( a killer)

Ice ass 🙂

I look absolutely terrible in this video, but I usually do after an hour and a half workout. I smell bad look bad, but feel great. Nothing a shower can’t fix. When you are feeling that the plank isn’t cutting it anymore…. Add some weight. A plate, a small child where ever you can find.