Scott Gooding ‘This is the week you’ll get a killer butt’

Well done for getting to week 4 – that’s a serious achievement!

This week is a killer with plenty of lower body exercises. The curtsy squat will be working your butt and in particular your glute med, giving you a full rounded behind.

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Squat jumps are one of my favourites, and an exercise I’ve been using for years... and you should see MY butt!

I’ve thrown in a couple of core-based exercises which will certainly work you hard – don’t cut corners with the toe taps. If you don’t tap your toe, it’s not counted as a rep. The key with the core exercises is to maintain control with the mid-section.

Just a reminder to do as many reps as you can in the time you’ve chosen:

5 mins (beginners)
10 mins (low intermediate)
15 mins (high intermediate)
20 mins (advanced)

Have fun!

WEEK 4 WORKOUT

Downward dog toe tap – 10 reps

• Begin in a high plank position with your hands directly underneath your shoulders, flat back and hips square.
• Raise your hips to go into a downward dog position, then reach one hand under and across your body to touch your opposite toe.
• Repeat on the alternate side.
• Return to a high plank position and repeat

Plank with Shoulder tap – 20 reps

• Start in a high plank position with feet shoulder-width part. The wider you go, the easier it is.
• Make sure your mid-section is stable, then adopt a three point balance by lifting your right hand off the ground.
• Ensure your hips remain flat and square (go wider with your feet if you need to) and reach across to tap your opposite shoulder lightly.
• Put your hand back on the ground, then repeat lifting your other hand.

Curtsy squats – 20 reps

• Stand with your feet shoulder-width apart
• Facing forwards, place one foot behind the other as if you’re curtseying.
• Bend the back knee until it touches the ground.
• Return to the start position and repeat on the alternate side.

Squat jumps – 20 reps

• Stand with your feet shoulder-width apart.
• Bend at the hips and knees and place your hands out the front to help stabilise.
• Making sure your weight is over your heels and not your toes, squat as deep as you can before driving upwards into a vertical jump.
• Land softly on the balls of your feet and begin your next rep immediately.

Flutter kicks – 50 reps

• Lay on your back with your legs stretched out in front of you.
• Make a fist with your hands and pop them under your bum to help maintain a backward tilted hip.
• Lift both your heels off the floor and begin to kick using a scissor movement.
• Keep your knees locked to ensure the movement is driven by your hips and keep the kick range small and controlled.

Try this sample day menu:

Breakfast: Turmeric green eggs with sprouted bread
Lunch: Pan-fried swordfish with salad & lemon Aioli
Dinner: Mexican chicken and greens
Snack: Skin Tight Smoothie

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