January 23, 2013
Anyone who knows me even just a little bit knows that I’m a complete Barry’s Bootcamp addict and it all started thanks to Patrick Frost. Patrick taught one of the first classes I took there and we immediately hit it off. He not only has an awesome personality, but his classes are guaranteed to give you a fantastic workout (I’m talking like burning 1000000000 zillion calories, while you’re on a total high because he’s just THAT awesome…no exaggeration I swear!). I take one of his classes almost every day and while no two workouts are ever the same, he does have some signature moves including a butt-sculpting one called “the J. Lo.” So, I asked Patrick to share with us his tips for getting a perfectly sculpted backside. Here’s what he had to say:
1) Split lunges: position your right leg forward and your left leg back, drive through the heel of your right foot. You want your body going up and down not forward and back. If you have a hard time focusing the weight on your heel, lift your big toe to the ceiling as you go down. I recommend doing three sets of at least 15 reps).
2) Put that mind in your booty as well. Think about what your feeling. It should be that little space where you booty and hamstring meet. Focusing on this will help create more motor units and increase the quality of your form and workout.
3) If you’re advanced, elevate the back leg. Right foot forward left foot back on a step and repeat the above. Adding a dumbbell to this movement is ideal, but you can advance it to a Smith Machine for more weight (8-12 reps 4 sets)
Patrick also adds that you should “enjoy your new ass-shelf. Remember, with great power comes great responsibility.” 
Image: Zimbio
