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Summary: Buns, buns and more buns.....
Comment: This 40 minute workout is led by Tamilee Webb, who has led most of the "Steel" workouts. This one is super advanced for buns and lower body. Half of the routine is done standing and the other half on the floor. Equipment that is used in this workout are a step or box, light dumbells (1-5lb) and a mat if you do not have carpet. Of course if you do not have a step you can still do the moves without it.
You start with a brief warmup and move right into the standing work. You pick up your weights and start with forward lunges on the step, first you will alternate legs while doing side lateral raises, then you will lunge on the right leg only while adding bicep curls, then you go back to alternation, then you work the left leg only, then back to alternation one last time. Then you will work the right leg again, but this time you will be in static lunge position and do tiny pulses, you will do the same on the left leg with another set of alternating lunges in between. All of these lunges are done onto the step. Next you will stand on top of the step and repeat the entire sequence but doing back (reverse) lunges this time. This time you do front shoulder raises along with the lunges. Tamilee is good at reminding you of form pointers and to take out the arms if you get tired and politely tells you that you can smile while you workout and that she is feeling it too.
After all those lunges, you will move into one legged squats, first starting on the left leg. You will start with a slower count (2-2) then go to tempo, then you will hold for an isometric contraction then do tiny pulses. Then you repeat this on the right leg. To complete the standing work you will do lateral squats, no weights are used for this segment. You will place on leg on the step, squat and pulse for 8 counts then move over to the other side, repeating a few times, then you will do the same but in 4 counts to finish out.
The last half of the workout is done on the floor starting with pelvic tilts with one leg on the step, heels down and toes up in the air, the other leg raised up in the air. Your weights go on your hips and you will raise up for 2 counts then tempo. Then you will do some brief oblique work, then repeat on the other side. Next you will do more pelvic tilts but with both heels on the step, again you will start with a 2-2 count, then move to tempo while adding inner thigh squeezes. Then it's time for inner thigh lifts, weights are placed on the working leg and you do lifts with various tempos. The nonworking leg is placed on the step, of course it can be done without the step. You repeat this on the other leg. Finally you do some ab work, traditional crunches with varying tempo holds, then you will do lower abs with some pelvic tilts/crunches, then you combine the two together.
If you like high reps and low weight this would be a good choice. The reps seem endless here, mainly for the standing portion of the workout though it's only 20 minutes. Tamilee does a good job instructing and emphasizing good form and technique, plus she is very pleasant. She is exercising alone and in the same setting as all of the "Steel" videos. The music is okay, it's all keyboard music similar sounding to some of the other videos. Cheaper budget aside, this one will get you on your way to Buns of Steel.
