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Muscle-Building Workout and Diet


[music] Hey, everyone at
Bodybuilding.com. My name is Amanda Latona. I am the 2009 Flex Bikini Model
Search championships winner. I am a Team BSN sponsored
athlete and an IFBB Bikini Pro, as well as a Muscle &
Fitness Hers cover model. I am here today going to show
you a pro bikini glute training workout so you, too, can have
sculpted bikini glutes like a pro. [music] If you’re a beginner at
exercising, don’t worry, don’t be freaked out, I’m gonna walk
you right through everything. Start light. You know, you don’t have to do
the heavy rep range or the heavy weights like I do, or don’t
start with all of the exercises. Say, choose three
instead of five. Although I train every body part
once a week, I actually train glutes twice a week. I do it once on a Monday when
I’m strong, I’m fresh, and I do it again on a Friday. I mean, who doesn’t want
a great butt, right? Yeah. Butts are back. [music] Okay, guys. Here we are on the leg press. Today I’m choosing to do my
favorite positioning, which is feet together. It allows me to lift heavier,
get a little more strength behind me, and also shapes the
outer sleeves, which is a very nice look to have. We’re gonna start heavy on this,
so choose a weight that can allow you to do 10 to 12 reps. If you need a spotter, get one. Safety is first, guys. Gotta keep it safe. So what you want to do is
you don’t want to start down here…’ cause you never want to have
your knees going over your toes. I like to do right
in the middle. Remember, the higher you go up,
the more emphasis you get on the glutes, which is why we’re here. Okay, here we go. Also, when you’re doing this,
remember to press through your heels. Whenever you press through your
heels, basically, I like to be able to lift my toes up, ’cause
that’s how I know that I’m definitely getting–hitting
the glutes. So through the heels,
through the heels. The way I like to finish this
exercise is when, say, I can do 10 reps–say I’m at 10 reps and
I want to do 5 more, I go to the bottom and I just do very short
rep range…1, 2, 3, 4, 5. I like to do that. It’s called partial reps, and
it just really helps burn the glutes out. [music] Whoo. [music] Okay, we’re here at my favorite
exercise, the fabulous lunge. I like to do lunges on a Smith
press as opposed to dumbbell lunges, walking lunges. I just like to be able to go
heavier and not have to worry about lower back hurting, or a
spotter, because I usually train by myself. Just keep it at, like,
10 to 12, and 3 sets. Foot position on this. I kind of vary it, but my
favorite is far forward, and I really like to emphasize on this
the top part of my butt, and that’s what kind of gets it
sitting out like a shelf. Like I said, we’re hitting the
second in our workout, so we’re still lifting heavy… [music] What’s up, guys. We’re back on our next exercise,
and this is the ever-popular, at least to me, butt blaster. I love it. It blasts the butt. Enough said. We’re gonna keep this
at 3 sets, heavy weight. I like to take my rep range
between 10 and 15 as opposed to 10 and 12. I like to do a technique
on this called drop sets. What you do is on your last set,
you stay at your weight that you start at. You do as many reps as you can,
you drop the weight, you do more reps, and you drop the weight
again, and continue to do as many reps until you
just can’t do any more. Just gives a really good burn. It’s a great finishing
way to your last set. What I like to do
is I switch it up. Some days I’ll do all 3 sets in
a row on my right leg, and other times I’ll do right leg, left
leg, right leg, left leg, just a way to, if you want to keep
your heart rate up, then do your right leg, left
leg, back to back. Another advanced technique to
keep the heart rate elevated. Start with your right leg…all
right, what I like to do here, check it out, squeeze,
squeeze, squeeze. Oh, squeeze. I don’t just really
shoot these reps out. I just push, hold, down. Push, squeeze, down. [music] Good squeeze. [music] We are back at the cuff. There it is, folks. Love it when I walk in
the gym and see a cuff. I like to do rep ranges on this
between 12 and 15, sometimes up to 18. Just because you’re getting a
little better squeeze, you can do more with, you
know, lighter weight. You can do drop sets. The main thing about this
is–actually, I can do this two ways. I always stabilize myself. So you can do–the first way to
do it is with standing upright. And I do a little less
weight when I do that. I’m gonna come
back a little bit. Make sure your knee isn’t
locked out on the opposite leg. Hold on, and then basically
just straight up…up, up. Another thing I like to
do is when I go heavier. Push yourself out, lean forward
a little more, and go out further…[laughing] Really important tip, I don’t
go down, never touch bottom. The great thing about cables is
constant tension, so this way, we’re leaving constant tension
on the weight, and this way you’re just really
squeezing that butt. Once again, we talked
about partials. So say this is our last set, our
third set, and say we just did 10 reps, so this will be our
10th rep…10, go here…1, 2, 3, 4, 5. Yes. [music] [music] Okay, guys. We’re here with our last
exercise, and this is called the hip abduction, or the abductor
exercise, what I call it. The thing we’re gonna do about
this is we’re gonna go heavier, and the way to go heavier, I
like to sit more far forward. Instead of doing the traditional
exercise where you’re, you know, back up against the wall, you’re
holding on, you’re squeezing out, I like to sit
really far forward. It just allows me to increase
the weight, as you will see. We’re doing the stack, baby. And take it all the way
out…Another thing I like to do is same thing, at the end of the
last set, the third set, do a squeeze, squeeze, squeeze, and
then just do partial reps of like, say, five… [music] So there you have it. That is my glute
pro bikini workout. I’m Amanda Latona. Thanks for checking me
out on Bodybuilding.com. And make sure to come back
for more content like this. [music] There ain’t a rep
range for that. Amanda out. [music]

100 thoughts on “Amanda Latona Shows How She Gets Those Glutes! – Bodybuilding.com

  1. yep i agree. You are smart if you understand you need to eat right at your age to kill your belly. btw!but ye The surprising part is my friend who is not doing much excercises, maintaining his six pack with this secret food items. have a look here bit.ly/1bzutKV?=qgmll

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  3. yep i agree. You are smart if you understand you need to eat right at your age to kill your belly. btw!but ye The surprising part is my friend who is not doing much excercises, maintaining his six pack with this secret food items. have a look here bit.ly/1bzutKV?=qgmll

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  7. my gym does not have the butt blaster machine. would cable kickbacks replace these? or do you have another recommendation? thanks!!!!!

  8. I really liked your video, its informative and fun. Usually women like you would intimidate me because you guys have like perfect bodies. But you're so likeable. I would feel comfortable working out with you.

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  12. You are correct. even i was very sad since i workout well for abs but nothing was coming.

    And one of my friend working in fitness field suggested me this 7 secret food items to kill our jelly belly.

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  14. woudl fuck her brains out love her look, never forget kids fitness models are made by steroids and surgery to remove fat and do tummy tucks and liposuck, cheek and lip jobs, fake teeth gym and diet yes but 80% roids n lipo/tuk

  15. oh I was guna say, she doesnt look toned enuf for fitness model, ok she bikini chick ok wow interesting, I wode rif as simplants, but mayeb not irish german liek me and her got some booty

  16. Could you please mention breathing techniques for your exercises. You look like you're holding your breath sometimes. Great vids, I've learned form and have been introduced to new gym machines.

  17. You are correct. even i was very sad since i workout well for abs but nothing was coming.

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  18. Yep I agree. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well.

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  22. Have you heard about the weight shedding system that lies hidden in your body. Go Google Fat Blast Factor to bring it out.

  23. So goldenchild has obviously never heard of crossfit, unless he wants us to believe females who join all just happen to have nice glutes and the exercise has nothing to do with it.

  24. plz world…. i want lose weight from glute or legs and butt plz i run and playfootball but nothing change i have big and strong legs !!!!! plz wich exercice i can do plzzzzzzzzzz

  25. Jesus Louise! …This woman is so HOT it is mind-blowing! This would probably be the form "God" would take if "she" (?) felt the need to visit humanity; haha. Wow!!! …I sit in Awe! …Keep up the great work! See Ya!

  26. Like the video it is ashamed most of the comments are from perverted low class scum , show some class when completing a talented lady, She isn't in a porn flick.

  27. Awesome Amanda. I use this workout!!! It really works, especially when you manipulate the tempo and the time under tension techniques! Thanks!

  28. reps how nothing to do with weight..rep is the amount of times you repeat the exercise in a set. the amount of weight you use will depend on what you are trying to achieve 🙂

  29. I've watched dozens of workout videos already and this was my favorite! However, one thing they all fail to state is how many seconds should we rest in between sets.

  30. amanda latona why don't you have a workout program on bodybuilding.com? Love your glute workout!!! keep posting!

  31. Butts are back?? She sounds ridiculous. Butts never left. We've always had them.
    She works her glutes on Mondays and Fridays and STILL doesn't have an ass. Damn

  32. love your video really help women out that don't know what to do in gym when comes to lifting very helpful thanks

  33. MY INSPO, Here in 2017!!! Her butt is tiny in this video compared to it now 6 years later.. THE BOOTY QUEEN! Serious goals!!!!! Killing it! Check her Instagram if you think its small.. yourl soon change your mind. 😉

  34. men work out to get a nice body
    women work out to get big butts
    then they wonder why we view them sexually

  35. People complain when a women has a fake butt and complain when they don't which is it? Best thing is to do you NO matter what people say!!!

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