Glutes For Her | IFBB Bikini Pro Amy Updike’s Lower Body Workout

Who doesn’t want sculpted glutes and legs? Here’s a workout from IFBB Bikini Pro Amy Updike that will shape your lower half into top form.
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Glutes For Her | IFBB Bikini Pro Amy Updike’s Lower Body Workout ►

IFBB Bikini Pro Amy Updike’s latest workout is all about shaping and leaning out your legs, with a focus on the back of your legs. From her years of experience as an IFBB Bikini pro, this NLA for Her-sponsored athlete has created an intense workout that will hit your glutes hard, but also give you a chance to develop that one often-overlooked part of the physique: your calves!

| Ladies’ Lower-Body Muscle-Building Workout |
1. Lateral Band Walk or “Side Step” – 2 sets, 20 steps (in each direction)
2. Barbell Hip Thrust – 4 sets, 12-15 reps
3. Seated Leg Curl – 4 sets, 8-10 reps
4. Sumo Deadlift – 4 sets, 12-15 reps
5. Superset
Wide-Stance Leg Press – 4 sets, 6 reps
Narrow Stance Leg Press – 4 sets, 6 reps
6. Dumbbell Step Ups Perform with a box. – 4 sets, 20 reps
7. One-Arm Kettlebell Swings Or perform with both arms. – 3 sets, 12-15 reps (last set to failure)
8. Calf Press – 4 sets, 12-15 reps


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32 Responses

  1. Premium Fitness Plans ►
    Shop NLA for Her Supplements ►
    Glutes For Her | IFBB Bikini Pro Amy Updike's Lower Body Workout ►

  2. matikas 19 says:

    im always ready for you., 😀😀😀

  3. Cabe565 says:

    9 exercises? Sheesh. Atleast a 1.5 hour workout.

  4. Love love this workout HAPPY NEW YEAR

  5. I think I am converting into a cannibal I would literally like to bite those glutes hamstrings and quads :))

  6. Lightning says:

    these band sidesteps look like me when im trying to search for toiletpaper after ive taken a shit.

  7. Ozgur Kaynar says:

    getting her make up ON when she is doing bodybuilding.

  8. Lilla Cook says:

    ❤️ her!! Amy is awesome!!!!

  9. Mango Man says:

    What the use of making an ass when you don't wash it properly with water after shitting. She probably uses tissue paper and this makes her ass stinking

  10. I did this work out today.🤗🤗 Was really great!!!

  11. FitSnap says:

    She has nice legs and not too big glutes which is nice. Chicks think there is no other muscles to train than ass

  12. D Lish says:

    Two 45-pound plates on the leg press? Do I really press the same weight as Amy Updike? Wow

  13. Cheryl 21 says:

    I do most of these on my heavy leg day but I include squats.

  14. Excellent training!👍 thank you!!

  15. J C says:

    I would like to know what the brand name is on the resistance band. Thank you. Great workout

  16. Very Good Workout Routine, Amy! Looking Good Girl! 😉

  17. Dave Moore says:

    What a disgusting tattoo! YUK!

  18. The chick with no ass is teaching a glute workout..?? Lol

  19. Deadlifts looked more like RDLs but grate workout, even I will tried it as a man

  20. Can she do a work out for arms?!? Her arms are nice 💪

  21. It smells like updike in here!

  22. Amy is awesome, just need to learn how to properly do a KB swing.

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