Sara Tomko's Booty Workout That Will Make You Want to Quit Your Gym!

Yulia Chive

3 min read

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17-01-2025

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Sara Tomko's Booty Workout: Ditch the Gym, Own Your Gains

Forget expensive gym memberships and crowded weight rooms. Sara Tomko's killer booty workout is designed to sculpt and tone your glutes from the comfort of your own home, leaving you so sore you might actually want to skip the gym. This isn't your grandma's workout; prepare for a serious burn.

Why This Workout Works:

Sara Tomko, a renowned fitness influencer known for her effective and challenging routines, has crafted this workout to target all three gluteal muscles: the gluteus maximus (the biggest and most superficial), gluteus medius (on the side of your hip), and gluteus minimus (deepest muscle). This comprehensive approach ensures complete glute activation and development, leading to a rounder, firmer, and stronger backside. The workout emphasizes bodyweight exercises and minimal equipment, making it accessible for all fitness levels.

The Killer Routine: (Remember to consult your doctor before starting any new workout routine.)

(Warm-up: 5 minutes of light cardio, like jumping jacks or high knees)

Round 1:

• Glute Bridges (3 sets of 15-20 reps): Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top. Focus on the controlled movement and the burn in your glutes.
• Donkey Kicks (3 sets of 15-20 reps per leg): Start on your hands and knees. Extend one leg straight back, keeping your knee slightly bent and squeezing your glutes at the top. Maintain a straight back to avoid injury.
• Fire Hydrants (3 sets of 15-20 reps per leg): Start on your hands and knees. Lift one leg out to the side, keeping your knee bent at a 90-degree angle and squeezing your glutes. Focus on controlled movement and maintaining stability.

Round 2:

• Sumo Squats (3 sets of 15-20 reps): Stand with your feet wider than shoulder-width apart, toes slightly pointed outwards. Lower your hips as if sitting in a chair, keeping your back straight and chest up. Squeeze your glutes as you return to the starting position.
• Walking Lunges (3 sets of 10-12 reps per leg): Step forward with one leg, bending both knees to 90 degrees. Push off with your front foot to return to the starting position and repeat with the other leg. Maintain good posture throughout.
• Curtsy Lunges (3 sets of 10-12 reps per leg): Step one leg behind the other, crossing it behind your body like you’re curtseying. Bend both knees to 90 degrees. Push off with your front foot to return to the starting position and repeat with the other leg.

Round 3: (Optional, for the truly dedicated!)

• Glute Bridge with Band (3 sets of 15-20 reps): Place a resistance band around your thighs just above your knees and perform glute bridges as described above. The band will add extra resistance and intensify the burn.
• Banded Hip Abduction (3 sets of 15-20 reps per leg): Lie on your side with a resistance band around your thighs. Lift your top leg, keeping your knee slightly bent, and squeeze your glutes. This isolates the gluteus medius and minimus.

(Cool-down: 5 minutes of stretching, focusing on your glutes and hamstrings)

Tips for Success:

• Proper Form: Focus on controlled movements and proper form to maximize results and avoid injury. Watch videos demonstrating correct technique if needed.
• Progressive Overload: Gradually increase the number of reps, sets, or resistance as you get stronger. Challenge yourself to push your limits!
• Consistency: Aim for 3-4 workouts per week for optimal results. Consistency is key to seeing progress.
• Nutrition: Support your workouts with a healthy diet rich in protein to aid muscle growth and recovery.

This workout isn't a walk in the park. Prepare for intense muscle engagement and a satisfying soreness that will let you know you've worked hard. So ditch the gym, grab your mat, and get ready to sculpt the booty of your dreams with Sara Tomko's challenging, yet highly rewarding, routine.