integrating nutrition, fitness, sprituality, conscious living, and a little sass


Today is Saturday…or for me, squaterday! I wanted to share this bootie blasting workout with you all because it focuses on my favorite muscle group…HAMSTRINGS…and your ass. Who doesn’t want a nice ass? Try this out to get your toosh ready for summer!

First, warm up for 10-20 minutes…I typically bike or walk on an incline!

Weighted squats on smith machine

  • Warm up with light weight and then do 4 sets of 12 squats with moderate weight. Pause at the bottom on the last rep of each set and come up slowly to really engage your glutes.
  • I like to do squats on the smith machine because it is safer if you don’t have a spotter and you can also go lower and really push into your heels and use your glutes and hamstrings to push yourself up!

Single leg weighted lunges on smith machine

  • Perform 3 sets of 12 reps per leg. On the 12 rep of each set do 10 small pulses at the bottom of the rep.
  • After each set do 20 kick back pulses to tire out the glute.

Leg extensions

  • Perform 2 sets of 12 repetitions. On the last 2 reps of each set hold at the top for 3 seconds to strengthen the muscles around your knee and then slowly release.
  • Perform 2 sets of 10 repetitions at a higher weight

Weighted bench lunges

  • 3 sets of 15 reps per leg
  • This exercise utilizes a bench and really kills your hammies and bootie


FST-7 seated hamstring curls

  • This completely tires out your hamstrings…they will be screaming
  • Do 7 sets of 15 repetitions to burn out your hamstrings. Take a couple of breaths in between each set, but only rest for about 30 seconds.


  • Complete 10 box jumps, then immediately do 10 jumping lunges.
  • Take a 30 second break and repeat this 3 times!
  • Finishers are short and intense…similar to HIIT and give you a short burst of cardio at the end to really tear your muscles down!

One comment on “squaterday

  1. Debra Dee Fry
    February 12, 2014

    Blair, we are home in the snow! Love love love your website keep it going girl! You are working so dam hard on it and I let us know what we can do ! Stay warm and safe! Deb & Doug

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