Butt Workout

The Top 5 Leg Exercises You are not doing

The Top 5 Leg Exercises You are NOT doing

There is many outdoor leg exercises to chose from, but in my opinion if you had to chose any these ones I shot with Miss Jacquelyn Umof in Venice Beach are the top 5 leg exercises you are not doing.

Why makes these great then? Let analyze the whole routine and go from there.

Exercise 1: Reverse Lunge To A Kick : 20 – 30 sec or 12 – 15 reps

I love this exercise because it works the back of the leg as well as the butt. The kick adds so much to the movement because you working on your balance too.

Exercise 2: Lateral Lunge To A Kick: 20 – 30 sec or 12 – 15 reps

Again we changing the working angle, instead of straight forward we going to the side exercise like this one make a huge difference in your training. This exercise targets the inner thigh Glutes AKA Butt.

Exercise 3: Walking Lunges: 30 – 60 sec or 20 – 30 reps

This exercise is done by everyone, it targets the front of the leg back and the butt. But what makes this one even more beneficial in this routine is the positioning with the routine as a third movement.

Exercise 4: Deep Forward Walking Lunges Kick: 30 – 60 sec or 20 – 30 reps

After a basic walk lunge, if you switch to a deep forward lunge to a kick you will certainly make your routine much more challenging.

Exercise 5: 2 Hopes Squat Jumps: 20 – 30 sec or 12 – 15 reps

The last exercise is a Plyometric movement, which is the 2 hopes Squat jump a great finisher to raise your heart rate for a cardio activity.

Here is the Video Full Workout enjoy.

About Me: My name is Jamo Nezzar I’m the Ceo of JamCore Training and creator of the popular New Me System Women’s Program. I’m here to help you get in the best shape of your life by providing you with the right tools that teaches you how to do it. 

Please Click here to subscribe to my mailing list for all future updates

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Fit and Sexy in 15 minutes

Fit and Sexy With A 15 Minutes Workout

Fit and Sexy With A 15 Minutes Workout

 

 

Girls do you really think you can get fit and sexy with a 15 minutes workout.Well depending on your goals the answer is yes you can, if you follow a healthy lifestyle and are consistent with your training and eating.

The key to do so is to set goals and go for them. Remember this is a life style not a short term solution. If you commit you need to stick and earn what you dreaming about, because at the end of the day once you achieved you goal you will feel like a million dollars.

Today JamCore girl Andrea Lowell has put together a great workout that can help you reach your goal and look great doing it only three times a week.

The great thing about this workout is that you can do it anywhere. You won’t need a gym or a machine. All you need is heart determination and a pair of dumbbells.

Here is the workout

Overhead Dumbbell Shoulder Press: 3 – 4 sets x 10 – 12 reps or 30 sec on / 30 sec off

2 Arms Dumbbell Row: 3 – 4 sets x 10 – 12 reps or 30 sec on / 30 sec off

Reverse Lunge / Side Squat: 3 – 4 sets x 10 – 12 reps or 30 sec on / 30 sec off

Leg Tucks: 3 – 4 sets x 20 – 50 reps or 30 sec on / 30 sec off

Click on video below and make sure you pay attention to all the coaching points.

 

Enjoy the workout and make sure you keep your form. In the mean time please share this blog with your friends and if you have any questions feel free to email me at jamo@jamcoretraining.com

About Me: My name is Jamo Nezzar I’m the Ceo of JamCore Training and creator of the popular New Me System Women Program. I’m here to help you get in the best shape of your life by providing you with the right tools that teaches you how to do it. 

Please Click here to subscribe to my mailing list for all future updates

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Your Legs Butt and Biceps In One Movement

How To Do a Lunge For A Better Butt and Legs

How To Do a Lunges For A Better Butt and Legs

The first thing i learned the past 25 years I spent training people, is that short cuts gets you nowhere. It takes a lot of hard work and dedication to achieve what you looking for especially if you are a woman and your goal is to learn how to do a lunge for a better butt and legs.

You see when working out most people tend to rush and not do the exercise properly. If everyone took their time and did everything right no one will have issues achieving their goals.

I truly believe the ability to learn emanate from our childhood of course. If you take a kid and try to make him do something you never told him before he won’t do it. But if you spend time teaching him or her how to start from zero… he or she will do things right and it will become second nature to them to perform anything they are asked to do.

My point here is we all at some point in our lives won’t told properly or didn’t pay attention. But it’s never late because the brain is amazing. We can always reprogram everything to do right again.

I myself still struggle with some issues here and there but i told myself slowly to bypass all these hurdles by reprogramming my mind to do things right.

One of the thing i always tell my clients when they come and train with me for the first time, that’s of course if i see bad form during their training is to forget everything they learned from before and to start from zero with letting me teach them everyone all over again.

In this video i teach how to do a proper lunge to help you get that nice butt and legs you looking for. Watch it and please share this article with friends who need help with learning properly how to train.

About Me: My name is Jamo Nezzar I’m the Ceo of JamCore Training and creator of the popular New Me System Women’s Program. I’m here to help you get in the best shape of your life by providing you with the right tools that teaches you how to do it. 

Please Click here to subscribe to my mailing list for all future updates

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TOP 10 EXERCISES

The Top 10 Best Leg and Butt Summer Bikini Exercises

Hello girls

NOTE: Don’t forget to grab my free BOOTY Workout at the end of this post. Click Here to Download the Free Video and learn the top 4 booty exercises you missing out on to get a great butt (This video will make a total difference in your butt workout)

I spent the whole week end shooting Fitness professional Andrea Lowell. Together we put together what we think are the top 10 best leg and butt summer bikini exercises.

When training legs and butt experimenting these top 10 movements make sure that your form is perfect as it’s very crucial that you get the exercises right…something we make sure our followers always stick to prevent injuries.

The positioning of the exercises is a personal choice but if I was you I will stick to the order we shot them to.

Some of the exercises that you see here are part of the New Me System Women 6 weeks program that many of our followers are doing to get in shape.

How many times a week you should do the workout to get results?

I will suggest once every five days increasing your reps or adding weight ( meaning using dumbbells)

Here is a an example:

Beginners

3 Circuits x 5 – 10 reps of each movements

Intermediates

4 circuits x 10- 12 reps of each movements (Use Light Dumbbells 12 lbs – 15 lbs)

Advanced

5 circuits x 15- 20 reps (use Dumbbells 15lbs – 20 lbs)

Circuits mean moving from one exercise to the next.

Any questions email me on jamo@jamcoretraining.com

Please Share with your friends

Thank you Jamo

Here is the Video

You free BOOTY Workout is waiting for you. Click Here to Download it and learn some unique tips about BOOTY training (This video will make a total difference in your BOOTY training)

How deep can you lunge

How Deep Can You Lunge

By Jamo Nezzar

How deep can you lunge? Finally I get the question. Most people always or more often rush to finish a lunge as it is one of the most tedious exercise to do.

How deep can you lunge

With the rushing comes bad form and also a lack of performance doing the exercise properly. I always get the usual emails with questions regarding eating and training. But an email like this one made me go out there and shoot a video about it. So whoever sent this email you know who you are a big thank you to you keep them coming.

Lunges are one of the best movement out there.They target the front and the back of the thigh as well as the glutes which is your butt. Especially if you do a reverse lunge using and inclined platform.

Most lunges that you see on youtube end up being butchered by whoever is doing them. I have seen fitness professional doing lunges wrong.

You have two ways of doing a lunge, the one where you keep a 90 degrees angle from the knee to the hip and ankle ( Picture attached) or you can do them by slightly reaching forward like on the video I have shot with Melissa Naulin where you can put much more emphasis on the Butt. So to answer your question how deep can you lunge even more, click on the video below and watch Melissa Naulin and I going through the tutorial.

About Me: My name is Jamo Nezzar I’m the Ceo of JamCore Training and creator of the popular New Me System Women’s Program. I’m here to help you get in the best shape of your life by providing you with the right tools that teaches you how to do it. 

Please Click here to subscribe to my mailing list for all future updates

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Home-Butt_exercises

Best Home Butt Exercises

By Jamo Nezzar

Yes you read it the best home butt exercises…Many times I come across exercises that are really great for Butt development but sometimes there will be one or two that will stand out as one of the best home butt exercises.

While working on the New Me System Program, I knew I had to come out with nine home exercises for the girls do in a circuit fashion. First the challenge for them was to do the routine three time non stop within 20 minutes. Second challenge for me was to make sure I target some of the crucial body parts like butt and legs and do it within a  full body workout for maximum benefit. This is where i came out with the best home butt exercises.

You must have heard me many times through my youtube video tutorials, putting a lot of emphasis on the importance of the exercise positioning within a routine.

A reverse lunge followed by a stiff leg dead lift is the best way to combine these two movements to get the best results. Especially if you doing a full body workout and your goal is to target every body part during your workout session.

So for these two best home butt exercises the recommended number of reps and sets is usually 4 sets of each between 15- 20 reps.

But for better results try to increase the reps and the weight slightly without sacrificing your form during the movement.

So here I am with fitness Professional Brooke Mora showing you how to do both exercise. Pay close attention as she performs the movements that’s the best way to really understand the movement pattern.

Have fun doing the exercise please feel free to email me with any questions at jamo@jamcoretraining.com

About Me: My name is Jamo Nezzar I’m the Ceo of JamCore Training and creator of the popular New Me System Women’s Program. I’m here to help you get in the best shape of your life by providing you with the right tools that teaches you how to do it. 

Please Click here to subscribe to my mailing list for all future updates

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brooke 3

Best Bubble Butt Exercises

By Jamo Nezzar

Combining exercises to get the best butt workout has always been a challenge for everyone. Especially if you looking for the best bubble butt exercises.Today I’m going to show you one of the best combo you can do as far as legs and butt movements are concerned.

IFBB Bikini Pro Brooke Mora is one of the smartest trainer I worked with, and you can see that through her from doing the movements on the video.

Best -Bubble- Butt -Exercises

When we filmed this segment we wanted to show you two movements that really get everything and that’s including hamstring and the bubble butt look. So we picked the Stability Ball leg curl and the Reverse lunge and this is why….

Exercise 1: Stability Ball Lying Leg Curl

This exercise is one of the best you can do out there without the need of the machine leg curl all you need is a stability ball. It targets your hamstring so well and it gives your core a good workout too. What I like about this movement is the fact that you can really focus on the contraction at the top with full control.

Exercise 2 : Reverse lunge

The reverse lunge unlike the forward lunge is a better choice for you to do if your goal is to target your booty. The forward lunge is s great exercise but if you want to really get that round bubbly booty I really suggest the reverse version.

What I also suggest is the combo of the these two movement non stop for 5 sets each between 15- 20 reps going up in weight of course on the reverse lunges.

Here is the video

Give it a try and let me know what you think please.

About Me: My name is Jamo Nezzar I’m the Ceo of JamCore Training and creator of the popular New Me System Women’s Program. I’m here to help you get in the best shape of your life by providing you with the right tools that teaches you how to do it. 

Please Click here to subscribe to my mailing list for all future updates

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Screen Shot 2014-03-24 at 11.55.20 AM

Your Legs Butt and Biceps In One Movement

By Jamo Nezzar

Ladies from now on I will be sharing with the work shop I film behind close door at the JamCore gym facility and today I have a great exercise I shot recently with Fitness professional and WBFF Bikini Pro Jeannie Marshall.

Today’s exercise can be done anywhere and it targets your biceps, butt and legs.

Click on the video below

The best advice I can give you when it comes to exercises like this is you need to do them within a full body workout routine.

Make sure that you really take your time with the movement and that you master all those coaching points.

About Me: My name is Jamo Nezzar I’m the Ceo of JamCore Training and creator of the popular New Me System Women’s Program. I’m here to help you get in the best shape of your life by providing you with the right tools that teaches you how to do it. 

Please Click here to subscribe to my mailing list for all future updates

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How often You Should Train Your Booty ?

The Weekly Video Blog question:

I have started these great Video Blogs That I would Like to share with you ladies.Today question comes from a member of the Facebook New Me System support group which i would love you join As soon as possible to connect with everyone share ideas and make friends. There is many misleading information about Butt training and how often you should work your butt, in this video blog I discuss it and explain exactly what you should be done about training your butt.

Join The Facebook New Me System Group below

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Watch the video

While here make sure you check our 12 week body transformation home program by clicking on the banner below.

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” 5 Exercises YOU MUST DO to Get a Great BUTT “

By Jamo Nezzar

The more videos I shoot the more I keep getting emails about more Butt and leg workouts.

Here is great workout that you can try at home, it doesn’t need much equipments or a gym membership.

Have fun with and share it with your girl friends, sisters mothers you name it but make sure you have them join our mailing list for the newsletter where they can get 7 free videos on how to make their workout safe.

WORKOUT DETAILS :
Tool used : Dumbbells / Stability Ball
Weight used :
Courtsey : 12.5 lbs – 15 – 20 lbs ( 5 – 6 – 10 Kg )

WORKOUT :
1 – CURTSY KNEE UP X 15 – 20 REPS EACH SIDE
2 – BALL LEG CURL X 15 – 20 REPS
3 – DONKEY KICKS X 20 – 25 REPS
4 – MOUNTAIN CLIMBERS X 20 – 40 REPS
5 – REVERSE LUNGE SIDE SQUATS X 15 – 20 REPS
AIM IS TO FINISH 3 circuits WITHIN 20 MINUTES as soon as it gets easy challenge yourself to do 4 circuits.
If you have any question regarding feel free to email me at jamo@jamcoretraining.com

Also make sure you check our 12 week body transformation home program by clicking on the banner below.

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