Need to firm fanny!

[run4fun]

Hello everyone. I have a few questions. First of all, my problem is my rear end. I am also a cardio junkie and have a hard time even fitting weights in twice a week. Well, I set a goal to get in weights at least three times a week, with high concentration on legs. I would like to know what you guys think of my rotation.

Sunday: Run 6.5 miles to 8.5 miles (my long run day)
Monday: Circuit Max
Tuesday: Run 5.5 miles
Wednesday: CTX Step Intervals and Leaner Legs
Thursday: Run 5.5 miles
Friday: CTX Step Circuit
Sat: Another run


Do you think this will be enough legs to get started. At the most all the leg work I was getting in before was from Circuit Max. I love that tape. Another goal is to stick with a rotation. I am very sporadic. Any advice on how to do this. How long on my rotation? The way it sounds on the forums that rotations really show results!! What are some of your opinions??
I have a hard time doing a rest day. I know this is important, but I only do it about once a month.
I really want a tight tush. My upper body is lean and toned. I just want to keep it that way. To drop five pounds would be nice too, but that is not a priority right now. I just love sweets. I concentrate on a healthy diet every day though.

Any comments or suggestions would be greatly appreciated.
Tapes I have.
PS series
Circuit Max
Cardio Kicks
CTX series
Interval Max
MIS
MIC
Power Max
Intense Moves
Mindy's new interval one with the weights. (can't remember the name)
Tae Boe

 

[mogambo]

Well, I'll say you need a rest day, even if you don't do it. You need to rest the muscles a little so they can grow. And I think Step Intervals and Leaner Legs on the same day is too much. How about Leaner Legs, followed by the chest work of Step Intervals? And maybe the day after that would be a good rest day because your legs will have been worked so hard that it would be a good day to leave them alone. Otherwise, it looks good for cardio, but certainly not enough weights for upper body firmness. Could you maybe do the upper body section only of MIS instead of run the day after Leaner Legs, just so you can rest your legs and get a complete upper body workout in?

 

[cinza]

starlight6, debbieH and i gave ourselves a challenge several months ago with our backsides in mind.

we did alot of stepping up with weights on a tall bench... 12-14 inches... My most recent discovery is that if you keep the free leg straight as wood you really use the working leg the way you need to .

you might do a forum search for "bottom uppers" or "picking up the bottom of the bottom" or look for "cinza" several months ago to locate the thread also.
See what we wrote we posted a lot on this.

i like the tamilee webb tape "i want those buns" it has two simple but good workouts. the tougher workout does alot of single leg support in a bit of a squat....

 

[competition bound]

Ok, first you need to take one rest day a week at least!! Second, I agree that CTX SNI and LL are too much together. I like the suggestion of doing the chest work following LL though.
Now, I had the same problem with my butt. What worked the most for me was PS SLA!! No other tape has lifted my butt so much!! LL is good too, but I have found that due to the higher reps and lighter weights, I can maintain what I earned doing PS. I used fairly heavy weight for the step ups in SLA. 15-20lbs. Maybe doing SLA instead of LL on that day. Or do one one week and the other the next?? Also don't forget to maintain that upper body definition you like so much!! An upper body workout one day in there should be added too. Maybe after a short run? Good Luck!!


Aimee

 

[kathryn]

Flat and flabby to firm

My fanny has definitely gone through some changes, depending on my workout (or lack o :-( ). I've found it's not the amount of workI do for my butt, but rather the type and quality of the movement. When I do too much kickboxing and not enough weight work, my butt flattens out! I also have to be sure to get in enough FIRM workouts to keep the rear in gear. In my experience, those tall step presses (which others have mentioned) just can't be beat for lifting and firming the glutes. I don't keep my back leg straight when doing them (I don't see how I could and still get the depth at the bottom), but I've found that if I lift the toe of the foot that's on the stool right before I push up, it really helps me focus the movement in the glutes and back of the leg. Lunges are also great, but again are most useful with correct form. I've found the best results when I concentrate on pushing up through the heel of the front leg (which is often how the move is cued, but I've done more of a "weight equally distributed between front and back leg" push up in the past).
I've also had good results using Weights III by Francesca Gern (which was listed as a favorite "non-Cathe" tape by several people on the forum). Several of the leg movements, done at a nice speed, more slowly than many videos, are good for the glutes. I especially like (and hate!) the 4-count slow squats, and the stationary lunges, which she starts with the back knee on the mat, then pushing up to the lunge position. This little change (starting down) really engages my glutes.