Booty workout with Nikki Blackketter

Booty workout with Nikki Blackketter

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Want a booty like Nikki B? Stupid question really.

This workout shows that growing your glutes doesn’t have to mean barbell squats every time you walk in into the gym! There are loads of booty alternatives out there that are going to spice up your sessions while still giving you a pump.

Check out her killer lower body and abs workout here. 

Workout:

Lower body and abs circuit  

(Using weighted core bag) 

  • Weighted side lunges (15 reps on each leg) 
  • Weighted jumping squats (20 reps) 
  • Reverse lunge into step up (10 reps per leg) 
  • Elevated bench crunches (15 reps) 
  • Russian twists (20 reps) 

REPEAT 3 TIMES 

T-bar exercises

(Using T-bar) 

  • Straight leg deadlift (10-15 reps) 
  • Squat (10-15 reps) 

REPEAT 3 TIMES 

Assisted pull up machine exercises 

(Using assisted pull up machine) 

  • Glute pushdowns (15 reps per leg) 

 REPEAT 3-4 times 

Smith machine exercises

(Using smith machine) 

  • Hack squat (3 sets of 10 reps) 
  • Smith machine lunges (3 sets of 10 reps on each leg) 
  •  Smith machine squat (3 sets of 10 reps)
  • Push-up into resistance band abductors (3 sets of 10-12 reps) 

Cable exercises

(Using cables) 

  • Single leg hamstring curls (3 sets of 10-12 per leg) 

Gymshark Central Top Tips

If you don’t have time for a full workout (apparently this took Nikki a full 3 hours!), then pick the best bits. Nikki uses a lot of different equipment during this workout, so try them out and pick your favourites. 

Read more from Gymshark Central

 

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