The Exact Workouts Raquel Rosa Used To Transform Her Booty!

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Raquel Rosa is a mother of two from America who admits she wasn’t “the mom who bounced back after having kids” and she ate for two during both of her pregnancies.

After focusing on her children and everybody else in her life, she realised that she hadn’t been properly caring for herself and wanted to change that by getting fit and sculpting her body.

Raquel shared some of her favourite leg and booty workouts that helped her transform her lower body into one that inspires her 22,000 followers. Be sure to check out her social media below!

Be Sure To Follow Raquel On Her Instagram Here” @RaquelRosa.

Glute Day Warm Up

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I don’t do any cardio for my warmups, it leaves me feeling too fatigued to give my best during my lifts. I start out with 2×20 of body weight exercises instead 🙂 give these a try next #legday!

1. Supine band hip abduction

2. Banded frog pumps

3. Sumo stance glute bridge

4. Single leg glute bridge ⠀

Glute Day

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“Add in some of these single leg exercises on your next leg day day to build yourself a nice, rounded butt.”
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1. Single leg reverse hyper ⠀⠀⠀
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2. B-stance hip thrusts ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Bulgarian split squats using a kettle bell & band resistance ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4. Hip abduction leaning back with your bum on the edge & bent forward, 15 reps each: use this as an accessory at the end of your leg day to target some side buttcheek

Legs Day

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A simple/effective workout if you’re short on time or if, like me, you haven’t been to the gym in awhile and don’t want to overwork your muscles!”
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1. Dumbbell Romanian deadlifts super set w/ wide stance/feet inclined glute bridges – 3 sets, 15 reps ⠀⠀⠀
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2. V-Squat pause squats – 3 sets, 15 reps ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Glute Burnout Finisher

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Kettlebell deficit squats (x8 reps) into kb deadlifts (x8 reps). Repeat. That’s one set. I used to be able to do 3 sets but I can only do 2 right now without dying. I think the kettlebell I used is about 35lbs.” ⠀⠀⠀⠀⠀
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“I looooove adding these to the end of my leg days as a finisher, leaves me feeling like I have noodles for legs by the time I’m done & the glute pump isn’t too bad, either.”

Leg Workout #2

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1. Pause Bulgarian split squats — filmed this on my last set but *try* to hold for 2-3 seconds
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2. Rear foot elevated single leg Romanian Deadlifts (what a mouthful) — awesome at targeting hamstrings. I added a plate under my main foot to help me get an extra stretch in my hamstrings ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

3. V-Squats – I can go heaviest on this which somewhat carries over to my back squat
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4. Bodyweight calf raises — 5 reps toes outward, 5 reps feet straight, 5 reps toes pointed inward
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I like to finish my leg days with these, 5 sets will kill ya.

Leg Workout #3

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1. Hip thrusts @ 275 & holding the last rep… “don’t slam the weight”
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2. Super set the #hipthrusts with Bulgarian split squats w/ 20lb DBs ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

3. Stiff legged DB deadlifts with a hip circle to really get my hamstrings poppin’ & to just fml UP #nomsayin? Plates under my toes to help me get a better stretch, toes pointed forward…
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4. Drop set leg extension 8x8x8, pick a weight you’ll struggle with the last two reps, then move down in weight and do another 8, and so on

Diet And Cardio

119lbs in the photo on the left, 131lbs on the right“⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

“3 months and a little over 10lbs of a difference. Nothing wrong with how I looked on the left photo, but after catching the flu twice this past winter, I had unintentionally lost more weight than I was comfortable with.”
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“So, for the past few months I’ve been consistently lifting heavy, and eating my heart out. I’ve never counted macros and I don’t intend on it, but I do get a lot of questions about my diet. I’m not eating clean by any means, but I’m also not junking out at every meal, or every day for that matter. I’m just making sure that each meal I eat has a ton of protein, and I’m not worrying about carbs or calories(the more the better tbh).” ⠀⠀⠀⠀⠀⠀⠀⠀
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Haven’t been doing any cardio, though I might start adding in 30min a few times a week so I don’t get tooo fluffy. Genetically, I gain mostly in my lower body and on the lower part of my stomach. Everyone is different, #trusttheprocess and put every calorie/carb to good use during your workouts!! Don’t be afraid to eat, FOOD IS FUEL!”

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