Curvy Butt

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)

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6 Easy Steps to Look Good in a Bikini Fast

6 easy steps to look good in a bikini fast

Summer is here and gyms are full of women chasing that flat stomach tight butt and toned legs to look good wearing bikinis. Before I show you the 6 easy steps to look good in a bikini fast I would like to share a little secret with you ladies

Each time you see a bikini girl with a nice body, you can be sure she is doing what I’m writing below because I use to train many of them and this is the best way to get in that bikini fast and look great for summer.

So here they are..

Step One: Organize your workouts in a fashion where you always do them fast and in circuit format. If you have issues with what to do check the New Me System Workouts by clicking here they are perfect for what you looking for.

Step 2: Do full body workouts and make sure you include plyometric exercises, they are a great fat burner and they can help you a lot with your cardio vascular especially for that bikini look.

Step 3 : Dedicate a full session just for the legs and butt, if you looking for a great workout to try click here and find out how i train all the pro bikini girls.

Step 4: If you do your ab workouts after your cardio sessions you will get better results considering you eat right of course.

If you looking for a great FREE ab workout here is a great one I did with JamCore Girl Melissa Naulin.


Step 5: Another very important step to look in a bikini fast is getting your nutrition right! Eating clean is much more easy when you keep things simple. People over analyze their nutrition and always get confused.

Focus on the following…get rid of dairy products gluten and any sugar and processed food. Make sure you eat clean and keep your starchy form of carbohydrates to a minimum. The best way to consume your carbohydrate is on your breakfast and lunch and the rest of the day stick to veggies and lean protein.

Step 6: Drink a lot of water and nothing but water, water is the main component that will get you lean and mean and look good in a bikini fast.

Here you have it, hope I helped if you have any questions feel free to email 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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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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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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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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” 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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