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Old 08-26-12, 01:00 AM  
yahoo205
 
Join Date: Apr 2002
Quote:
Originally Posted by bee1forfitness View Post
Split lunges, Walking lunges (if you've got room and good knee strength) Romania elevated lunge, forward backward lunges, Jump Switch Lunges. I do these after whatever my workout is be it cardio or strength. I don't use weights just body weight when doing freestyle training....note when using the freestyle method you don't have to just do lunges you can also do squats and other lower body exercises examples: the Clams, Kick backs and Fire hydrate etc. Do this program for 4-6 weeks in addition to your regular workouts and or course a healthy eating plan and you'll be very pleased with the results. I'm very happy with how my lower body looks now. Good Luck YMMV
would you mind giving me a sample week or 2?

do you alternate strength and cardio days and do freestyle for lower body every day?

does freestyle count as your lower body strength or do you do it on top of strength. DO you do split upper/lower body strength or total body strength. I happen to prefer total body strength 2-3x/week.

do people do freestyle for upper body too?

also, would you mind telling me how long the advanced lunge sequence takes you. I'm thinking about doing the lunge sequence w/ slides.
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Old 08-26-12, 01:38 AM  
bee1forfitness
 
Join Date: Apr 2009
Location: San Francisco Bay Area
Quote:
Originally Posted by yahoo205 View Post
would you mind giving me a sample week or 2?

do you alternate strength and cardio days and do freestyle for lower body every day? Yes exactly,whatever your workout routine is, whether it's kettlebells, barre, Metcon training, running whatever you normal workout routine is, after your main workout you would add lower body freestyle training afterward.

do people do freestyle for upper body too?
I'll PM you with a sample workout. No you can not do freestyle training for the upper body...however that question get asked a lot. Freestyle training works the larger muscles of the lower body, whereas upper body would mostly be over worked/trained (smaller muscles than in the lower body) if you did it everyday as you would in the lower body. It's definitely challenging you'll have to do it at least 4 weeks, but I think you love the results... I do it ever so often if I feel I need a Butt and thigh firm up. Goggle it there's lots of information out there. especially on the Cathe.com forum
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Old 08-26-12, 01:41 AM  
yahoo205
 
Join Date: Apr 2002
Quote:
Originally Posted by bee1forfitness View Post
I'll PM you with a sample. No you can not do freestyle training for the upper body...however that question get asked a lot. Freestyle training works the larger muscles of the lower body, whereas upper body would mostly be over worked/trained (smaller muscles than in the lower body) if you did it everyday as you would in the lower body.
thank you! i hope this helps w fat loss too. i have bigger lower body muscles but there is a good amount of fat over it (especially inner thighs).

Do you alternate standing and floor freestyle or do it all at once?

also, do you do 20 reps of each lunge type for each leg (20 forward lunge, 20 reverse lunge, 20 curtsy lunge, 20 inner thigh lunge, 20 elevated lunge ALL on the Right leg followed by all on the left leg)? or is it 20 forward lunge right leg, 20 forward lunge left leg; 20 reverse lunge right, 20 reverse lunge left; etc?

I wonder if it's worth doing glute activation exercises first?

I would really like to do 2-3 total full body traditional strength and then add on freestyle training, though that would take a while. I really prefer full body weights rather than splits.

Thanks
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Old 09-01-12, 11:47 AM  
Amazon
 
Join Date: May 2005
Yahoo, check out Nick Tumminello. He just posted a great bodyweight butt workout with video demo of proper form by figure competitor Stacey Schaedler.

http://nicktumminello.com/2012/08/bo...aster-circuit/
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Old 09-01-12, 05:42 PM  
tamib
 
Join Date: Nov 2001
Here's a link to some of Bret Contreras (the Glute Guy) work with fitness models, I would love to train with him but I can't imagine lifting as heavy as these girls do.
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Old 09-01-12, 09:09 PM  
KellyMarie65
 
Join Date: Jan 2011
Location: Massachusetts
Will the second brazil butt workouts have less cardio? If I remember correctly, they had jumping around?
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