Women Butt Workout

Squat for abig butt

What Every Women Should Know About The Squat

Trying to workout in a gym on monday is the worse day ever. Especially the dumbbell area it’s total chaos. Guys working chest and arms fighting over the mirror. Most of them big upper bodies and no legs. The sad thing is if you check the leg section it’s always empty. But things are changing girls are squatting more than guys. What every women should know about the squat is that it’s the most complete exercise if you do it right.

What  Every Women Should Know About The Squat

I shot this tutorial video with JamCore girl Brooke Mora to give you an insight on how to squat properly to get a great butt.

There is many ways to squat, but the best one if you looking to improve your butt is to be able to isolate your butt to do the work.

First and foremost you need to know that different stance will work different parts of the legs and butt. I’m going to make this as simple as possible for you to understand.

Stance one:  Hip Width

Overall this stance will work your legs and your butt at a percentage of 50/50

Stance two: Wide Stance toes pointing out:

This is what you looking for girls if you want to target your butt as well as your inner thigh. But make sure you go slightly below parallel.

Close Stance:

Will target mainly your front thigh.

Sets and reps scheme:

Well honestly from all the trials we did, medium to heavy weight at 12-15 even sometimes 20 reps will do the trick. As far as sets 4- 5 sets is plenty.

Whats important is not the weight as a matter fact, but the ability to isolate and work slow and focus. Also super setting 4 exercises or so will truly get you great results.

Below is the Video I shot with Brooke More to give you a deeper insight on how to squat like a queen.

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’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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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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Best Fat Loss Exercise

Lose Fat Fast With This Exercise

By Jamo Nezzar

Lose Fat Fast With This Exercise 

Before I show you this special exercise, I find it kind of amusing when people often send me emails with one of the most common question out there….How can I lose fat fast without doing much work? So basically, Jamo give us your secret to get more results with less work.

My answer will always be that everything is possible if you do the grinding work.You need to take 12 weeks and dedicate them to nothing but total focus towards your goals.

Meaning you need 2 things:

1- The Perfect Training Program.

In my personal experience of working with thousands of people, I’ve discovered that the best program to burn fat the fastest, is to super set 9 -10 exercises in circuit format ( 3 total) for 20-30 minutes non-stop but if you are a beginner take 30- 60 sec rest.

Just make sure that the exercises are well structured and a mix of Plyometric functional weight training.

If you manage to do this 3-4 times a week you are definitely on the right track.

2 – A Very Balanced Nutrition 

I constantly hear about all of these crazy dieting and eating crazes like the Paleo Diet, Intermittent fasting, Raw food, Juicing etc….All I can say is God hasn’t given us all these blessed food for nothing. if we go back in time and study what humans consumed, you will find that they consumed anything they could get their hands on because they were programmed to do so.

The problem we have now a days is that everything that lands on our tables is tampered with. We add hormones additives like chemicals and colorants, that the human body can’t tolerate or absorb. That’s why we have all these health issues.

Now, I know what all of you are thinking… what do I do Jamo? Everything organic is so expensive!

Well, the answer I have for you is… try to eat as healthy as possible and for one month and try to budget your hard earned money. You will be very surprised how much money you saved.

Eat 5 small meals daily remove SUGAR, DAIRY Completely and STARCHY CARBS at night, of course if your goal is to lose fat and look toned.

If your Goal is to put on weight, increase your carbs, but make sure you eat enough to sustain your training regime.

NOW HERE IS THE EXERCISE I WAS TELLING YOU ABOUT! 

I have experimented with many exercises, and this one I’m introducing to you with my good friend Fitness Professional Lauren McBride is one of the best I’ve put together. If you take this exercise and add A Glute Bridge, an Ab Crunch, and do The W-A-S (Warm up Activation Section) we do as well as move quickly while following a sound eating plan, I guarantee you will lose fat!


So, give it a try and let me know what you think!

Jamo :)
About The Author: Jamo Nezzar is the Ceo of JamCore Training and creator of the popular New Me System Women Program. His passion and belief in helping women get in great shape exceed the norm as he found that women are the best students ever.

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