{"id":278,"date":"2011-11-04T15:23:27","date_gmt":"2011-11-04T05:23:27","guid":{"rendered":"http:\/\/www.katemartin.overhaulhealth.com\/?p=278"},"modified":"2011-11-04T15:23:27","modified_gmt":"2011-11-04T05:23:27","slug":"glute-butt-and-back-muscles-anyone","status":"publish","type":"post","link":"https:\/\/www.katemartinmentor.com\/fatloss\/2011\/11\/04\/glute-butt-and-back-muscles-anyone\/","title":{"rendered":"Glute (butt) and Back muscles anyone?"},"content":{"rendered":"<p>For amazing fat burning results perform the following exercises with perfect technique and create great glutes, toned legs, arms, back and shoulders.<br \/>\nTry to aim for the suggested amount of repetitions possible with a heavy weight. If you reach the suggested maximum range eg. 12-14 = max then next time make it heavier!<\/p>\n<h5>The Static Lunge:<\/h5>\n<p>Holding heavy dumbells by your side or a barbell on your back, perform 12-14 repetitions on one leg before changing to the other. Take 4 seconds to go almost to the floor with the back knee, explode up. Repeat. Rest 60 seconds, the perform the pullups below rest 60-90 seconds then return to the lunges for another round. Repeat 3-4 rounds depending upon experience.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-279\" src=\"http:\/\/www.katemartin.overhaulhealth.com\/wp-content\/uploads\/2014\/05\/630022238.jpg\" alt=\"630022238\" width=\"91\" height=\"147\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-280\" src=\"http:\/\/www.katemartin.overhaulhealth.com\/wp-content\/uploads\/2014\/05\/949310342.jpg\" alt=\"949310342\" width=\"101\" height=\"141\" \/><\/p>\n<h5>The pull up:<\/h5>\n<p>For this exercise you will need a bar in a squat rack or something similar to hang off. Take your chest to the bar in the count of 1 second (try NOT to use your legs), lowering yourself take 3 seconds. Repeat 8-10 times. The lower the bar the harder it will be. Rest 60-90 seconds return to the lunges and repeat as mentioned above.<\/p>\n<p>Let me know how you go..<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-281\" src=\"http:\/\/www.katemartin.overhaulhealth.com\/wp-content\/uploads\/2014\/05\/131017044.jpg\" alt=\"131017044\" width=\"192\" height=\"157\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-282\" src=\"http:\/\/www.katemartin.overhaulhealth.com\/wp-content\/uploads\/2014\/05\/681660145.jpg\" alt=\"681660145\" width=\"191\" height=\"157\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Get in touch with Kate:<\/strong><\/p>\n<ul>\n<li><a title=\"Contact Kate\" href=\"http:\/\/www.katemartinmentor.com\/fatloss\/contact-kate\/\">Click here for a free fat loss coaching call from Kate<\/a><\/li>\n<li><a title=\"Subscribe to Kate\u2019s Mailing List\" href=\"http:\/\/www.katemartinmentor.com\/fatloss\/subscribe\/\">Subscribe to Kate&#8217;s newsletter<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>For amazing fat burning results perform the following exercises with perfect technique and create great glutes, toned legs, arms, back and shoulders. Try to aim for the suggested amount of repetitions possible with a heavy weight. If you reach the suggested maximum range eg. 12-14 = max then next time make it heavier! The Static [&hellip;]<!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-278","post","type-post","status-publish","format-standard","hentry","category-exercise"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Glute (butt) and Back muscles anyone? - Kate Martin<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.katemartinmentor.com\/fatloss\/2011\/11\/04\/glute-butt-and-back-muscles-anyone\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Glute (butt) and Back muscles anyone? - Kate Martin\" \/>\n<meta property=\"og:description\" content=\"For amazing fat burning results perform the following exercises with perfect technique and create great glutes, toned legs, arms, back and shoulders. 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