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Guess What Day It Is...

Yep, it's Wednesday.

A.K.A. "Hump Day"

A.K.A. "Work-your-humps-at-the-gym Day"

And on this Wednesday, I am here to get you 'belfie' ready with this glute firing workout!

Lace up those sneakers, put on your best pair of booty-flattering-Lulus, and let's do this.


Hump-Day Hump Workers!

Warm-up: Glute activation shown and explained here

and a quick note on the importance of it below...

Exercise 1: 3-way-lying leg curls

Reps: 15 (5 with toes pointed inwards, 5 with toes pointed outwards, 5 with toes forward -neutral-)

Sets: 3

Video demonstration: second part of this clip

Exercise 2: Hips-over-heels squat

Reps: 8

Sets: 3

Video demonstration: found here

Exercise 3: Cable pull-throughs

Reps: 12

Sets: 3

Exercise 4: Glute/ham raise

Reps: 20

Sets: 3

Video demonstration: found second to last exercise of this clip

Exercise 5: Dumbbell deadlifts

Reps: 12

Sets: 3

Cool-down: Static stretches for hamstrings, glutes, hip flexors, quads, and lower back similar to ones found here


For more booty-building tips/exercises, and other general fit-tips and exercise ideas/demonstrations, be sure to follow me on Instagram @forzaprofitness

And for personalized full-body or lower-body specific workout plans, check out available packages on the Forza Pro Fitness tab at the top of the page!

Happy Hump Day!




Set goals! Set both long and short-range goals to keep yourself motivated. Be sure that the short-range goals will eventually lead you to your big-picture, long-range ones. Consider them stepping stones on the path towards something bigger.



Do what you like to do. Don't just start doing something because everyone else is; find what you truly enjoy and do that. In the end, if you don't have a genuine interest in your workouts and lifestyle, you're going to hinder your progress.



Switch things up! I know this may sound kind of funny after just reading #2, but as humans, we can get bored of doing the same thing over and over. As well, our muscles can get "bored" and we can plateau. Do not be afraid to try new things and incorporate change to keep you entertained and your muscles guessing!

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