Workout Routines: How to Tone Your Butt

By Blair Lindler

One of my favorite muscles to work is the gluteus maximus. 

Yes ma’am, love working that behind. Why? Well when you have a nice and plump derrière like I do, you want to make sure it’s not just plump because of some extra jiggle.

And you definitely want to make sure it’s a gravity-defying derrière worthy of compliments like the one I got last week from one of my girlfriends:

 “Blair, I don’t mean this in a weird way, but you really have a nice butt. Like…it’s really up there.”

You want to talk about inflating an ego that sorely needed it during her struggle against the muffin top? You woulda thought I was strutting down a runway the rest of the evening.

With that being said, I would like to present you with a sure fire way to fire up that derriere of yours.

 The Booty Buster Workout:

Between each set, complete 10 squat jumps, 1 minute of seated bicycle (targeted core training!), and 10 more squat jumps

This workout should only take 20-30 minutes! That’s IT! That’s all you need ladies, just 20-30minutes to get that burn in those muscles.

tone your butt, squats


What is a Downchain?

A downchain is when you take an exercise and complete multiple sets of it, counting your sets down from 10 to 1. For example, with the deadlift/row, you’ll complete 10 reps, then 9 reps, then 8 reps, then 7 reps…all the way until you reach 1 rep and then you’re done!

What does that add up to? 55 reps performed back to back of one exercise! You want to talk about some targeted work?? Yes ma’am! They are a good thing to get in some extra, targeted physique training!

Just remember! Push until you can’t, rest until you can. Take the rest breaks if and WHEN you need them!


BeyondFit Life members succeed in their fat-loss journeys. It’s hard to see how any of us could fail! We’ve all got each other’s backs…and butts and arms and abs! 


tone your butt