In the previous article, I explain how to do one of the best butt exercises for women: the box squat.
In this article, I teach you how to tone your butt, hamstrings, calves, back, and abs with one simple movement: the Deadlift. Then, I show you how to put it all together into a fun workout routine that will burn over 700 calories in just one hour.
How to do the deadlift
This exercise is not as technical as the squat, but it is still very important to keep proper form. This will ensure you use your glutes, hamstrings, quads, lower back and abs together in a way that is safe and extremely beneficial. The dead lift uses more muscle and burns more calories per lift than any other exercise on the planet.
To start, grab a pair of 15 – 20 pound dumbbells (or a weighted bar, between 30 – 40 pounds), and place the weight on the ground about 4 – 6 inches in front of your shins. Bend your legs slightly and throw your chest out to get a nice tight arch in your back. Now bend down KEEPING YOUR CHEST UP and grab the weight.
To lift the weight take a breath, rock back on your heals, LOOK FORWARD (not up) and drag the bar (or dumbbells) up your legs — I always tell women to pretend like they’re “shaving their legs with the bar”. In other words, don’t let the bar get away from you! At the top of the “pull” lift your chest and pull your shoulders back. Watch the video of the dead lift HERE.
Now that you know how to do a deadlift, let’s take a look at how to incorporate it into a fat-blasting, body-toning workout you can try today!
| EXERCISE | REPS | SETS |
|---|---|---|
| CARDIO WARMUP | ~10 MINUTES | Easy pace, break a sweat |
| Mobility Warmup | 10 MINUTES | Relaxed Pace |
| Box Squat | 15 | x 4 sets |
| Squat Jumps | 10 | x 4 sets |
| Regular Deadlift | 15 | x 4 sets |
| 1 minute rest | ||
| DB Step-ups | 10 (each leg) | |
| Straight-leg Deadlift | 15 | x 2 sets SLOW |
| 1 minute rest | ||
| Bench Push-ups | 10 | x 3 sets |
| Jumping Lunges | 15 | |
| 1 minute rest | ||
| 45-Degree Back Raises | 15 | x 2 sets |
| Incline Sit-ups | 10 | x 2 sets |
Incorporate this workout into your routine two times per week, and watch your body turn into a fat-burning machine! The above workout burns approximately 700 calories, but your body will continue to burn additional calories for HOURS after you finish.
To get more fun and fat-burning workouts for women, click one of the links below to get a complete workout and nutrition guide. You can try the free 2-week guide first, or if you’re ready to take your routine to the next level, you can jump right into the 14-week complete program!
