Saturday, February 23, 2008

Get a Butt Like a Cover Model

Ladies, many women seek to get that Jessica Alba Butt, “totally awesome”. While you might not be able to replicate it exactly, you can get very close. If you do the right things, no matter how out of shape you may be, follow this workout and stick to you, Funk can get you there.

To start you will have to do weight training, cardio and start eating smart. If you work out in the gym start with basics such as squats, leg presses, leg extensions and leg curls. You must learn good form so I suggest you start with no or low weight. Always warm up and always train heavy for 3-5 reps for 8-20 reps.


If you train at home start with this routine

Dumbbell/Kettlebell Squats (hold then in your hands 3 sets - 15-20 reps
Kettelbell Meet the Queens 3 sets – 10 reps
Dumbbell/Kettlebell Lunge 3 sets – 15-20 reps
Stiff Legged Dumbbell Deadlift 3 sets – 15 – 20 reps

I suggest doing these 2 days per week (Tuesday and Friday)
For more get your kettlebell e-manual and videos at Kettlebell Pros

If you are a gym rat, here is a 2 day per week workout that is used by some fitness professionals. To look like the best you have to train like the best.

Workout #1
Lying Leg Curls 3 sets – 15 reps
Stiff Legged Deadlift's 3 sets – 15 reps
Hack Squats (Machine) 3 sets – 8-15 reps
Leg Presses 3 sets – 8 – 15
Leg Extensions 3 sets – 15 reps

Workout #2
Squats 3 sets – 10 reps
Lunges 3 sets - 20 reps
Leg Press 3 sets - 10 reps
Step ups 3 sets – 10 reps
Lying Leg Curls 3 sets – 10-15 reps

1. Keep you glutes tensed through the range of motion
2. When you leg press, push through your heels not your toes
3. Descend slowly on all exercises
4. Ensure that your muscles are close to failure 2-3 reps before you complete each set

Make sure you are doing a cardiovascular exercise 3 times per week. Again push your self to the limits.

Try 30 -45 minute sessions and change up the exercise so your bottom does not get used to it.

Eat small helping of proteins at a small helping of quality proteins every 3-4 hours throughout the day. These should consist of high quality powders, turkey, skim milk, chicken, fish or low fat cottage cheese. Eat 5-6 small meals per day. Take a good protein powder 1-2 times per day. Eat within an hour of waking in the morning. To get lean, mean and lose fat go very easy on the fats, especially saturated and trans-fats) and also light to moderate on the carbs. Avoid starches and sweets and eat vegetables, oatmeal, yams and some fruit. Eat carbs in the morning, not evening

Do the above along with upper body training and you will have an Alba Butt in no time

Funk Roberts
Don’t Rush the Beat!

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Excerpts from Oxygen


  1. Hey,
    Great article! We've just featured it over on our website here:
    Kettlebell news from

    Keep 'em coming!

  2. Great article, more pictures needed though :)

    That's a good way to feature kettlebells in a new way, thank!