Are you ready to give your abs, glutes, and legs a boost? But are you still searching for the perfect workout routine that will create killer BBBs? Then ProFit Gym is the right place for you. Whether you’re a beginner or an advanced athlete, this training schedule will take your BBB muscles to the next level. This way, you can get the most out of your workouts and achieve your fitness goals!
The best BBB approach
The best approach to training your stomach, buttocks, and legs is to start with the basics. Always begin with a five- to ten-minute warm-up to warm up your body and get it ready for action. Once your body is properly warmed up, you can start the real work. To get off to the best possible start, it is important to understand which muscles you are training with each exercise. That is why the exercises are divided into the categories: abs, glutes, and legs. Let’s do this.
Abs
Planks: Lie on your stomach and push yourself up on your elbows and toes. Keep your body in a straight line and hold this position. Try to hold this for at least 20 seconds and gradually build up to a minute or longer.
Russian twists: Sit on the floor with your knees bent and your feet flat on the floor. Lean back slightly while tightening your abdominal muscles and lift your feet off the floor. Keep your hands in front of your chest and slowly twist to the left, keeping your core tight. Then twist to the right. Repeat this exercise 10 to 15 times on each side. For an extra challenge, hold a weight while performing the exercise.
Burpees: Start in a standing position, then bend your knees while placing your hands on the floor. Jump both feet back, bringing you into a push-up position. Do a push-up, then jump both feet forward, back into the squat position. Finally, jump up from the squat position and stretch your arms above your head. Repeat this exercise 5 to 10 times.
👉 Want to burn extra fat during your BBB workout? Read also: Burn fat at the gym.
Glutes
Glute bridges: Lie on your back with your knees bent and your feet flat on the floor. Lift your buttocks while tightening your abdominal muscles. Hold for a moment and slowly lower your buttocks again. Repeat this exercise 10 to 15 times.
💪 Want to focus more on your glutes? Discover the best exercises for your buttocks for extra strength and shape.
Donkey kicks: Start on your hands and knees and lift one leg up until your thigh is in line with your back and your foot is pointing toward the ceiling. Hold this position while tightening your glutes, then return your leg to the starting position. Repeat this exercise 10 to 15 times per leg.
Sumo squats: Stand with your feet wider than hip-width apart and turn your toes slightly outward. Slowly lower yourself until your knees are bent at a 90-degree angle. Keep your back straight and push yourself up from your heels while tightening your glutes. Repeat this exercise 10 to 15 times. For more of a challenge, you can hold a barbell or dumbbells while performing the exercise.
Leg muscles
Single-leg deadlifts: Stand upright with your feet hip-width apart and hold a dumbbell or barbell in one hand. Lift one leg off the ground and bend forward while lowering the barbell or dumbbell along your leg and keeping your straight leg raised. Keep your back straight and use your other leg and glute muscles to return to the starting position. Repeat this exercise 10 to 15 times per leg.
Want to get even more out of your leg day? Then check out the best exercises for your legs.
Lunges: Stand up straight and step forward with one leg, bending your knees until your rear knee almost touches the ground. Push yourself back up from your front heel and then repeat this exercise with the other leg. Repeat this exercise 10 to 15 times per leg.
Calf raises: Stand with your feet hip-width apart and place your hands on your hips or against the wall for support. Lift your heels off the ground and stand on your toes, tensing your calves. Hold for a moment and slowly lower your heels back to the ground. Repeat this exercise 10 to 15 times. You can also do this exercise with one leg at a time for more of a challenge.
Variation in your BBB workout routine
But let’s be honest, exercises can get boring if you do them every day. So why not play around with different variations? Try a lunge variation where you hold a weight above your head as you step forward. Or a plank variation where you move your elbows outwards and back in again while keeping your body stable. Or how about a push-up variation where you place your hands on a raised surface, such as a bench or a step? This way, you can challenge yourself and keep your workout interesting.
Another way to keep your exercises interesting is to use different types of equipment. Instead of always using the same dumbbells, you can use resistance bands, kettlebells, or medicine balls, for example. Each type of equipment can give your workout a different intensity and focus.
Having trouble staying motivated? Check out our tips on motivation to exercise and stay in the flow.
Key to success
It is important to remember that you should not train your BBB area every day. It is good to give your muscles a day of rest to recover and grow. A schedule of two to three times a week for BBB exercises is a good start. And don’t forget that consistency is the key to success. It takes a while to see results, but if you persevere, you will definitely achieve your desired results.
Do you still need help achieving results? At ProFit Gym, our personal coaches are always there to guide you through your BBB exercises! So what are you waiting for? Start your BBB training today and begin your transformation!
