Today marks the end of week 2 of following the Brazil Butt Lift program in an effort to see what kind of results I can get out of it.
I’ll be reviewing the ‘High & Tight’ workout in this post – one of my absolute favorites from Brazil Butt Lift exercise DVD set so far!
‘High & Tight’ Workout Review
Time: 40 minutes
Equipment: Reistance Band, Ankle Weights
Areas Worked: Outer thighs, Inner thighs, Hamstrings, Butt, Abs (indirect)
Style: Resistance/weighted exercise workout, focusing on the thighs and butt and designed to build and tone muscle by working the butt from different angles.
‘High & Tight’ is a resistance based workout designed to build muscle that specifically targets the gluteus muscle groups from multiple angles from the Brazil Butt Lift program by Beachbody. I’ve classed it as an beginner difficulty level as the moves are suitable for beginners, although the difficulty can and should be stepped up with the use of weights and resistance bands as you progress.
There are approximately 20 different moves in the High & Tight workout.
Again, variations are used: generally this means performing the movement over 2 counts (pausing halfway between the full range of motion on count 1), then performed at ‘tempo’ over one count, then doing ‘shorts’, which are tiny pulses.
Of course, by this time your muscles are on fire, which I like – because that’s how you know it’s really working :).
The main moves in High & Tight are:
1, 2, 3 together
Balance & pulse
Leg push back
Push the air
Squat – side leg lifts *
Touch step *
Clam shell *
Inner thigh circles
Inner thigh lift
Kneeling cross kick up *
Kneeling diagonal rainbow *
Kneeling leg lift (a.k.a. donkey kick) *
Leg lifts, inner and outer
On the beach
Straight leg lift *
Straight leg lift – cross *
Suspended clam shell *
*My favorite butt-blasting moves
I really like the sequencing in this workout, it starts with some standing exercises using a resistance band and a tiny bit of cardio and then in the second half of the workout, we move to the floor for what has to be the most targeted butt-blasting moves I’ve ever felt!
The floor routine uses ankle weights and the resistance band again.
If you hate cardio like me, you’ll be relieved to know that there is not much of it in this workout (hurrah!).
But, that doesn’t mean you won’t get a good workout – the moves are performed in an order that is designed to keep your glute muscles fatigued so that you’ll get optimal muscle growth.
There’s a fair amount of focus on first one side and then the other, as most of the exercises only do 1 side of the body at a time.
Stretch breaks are given at appropriate times between the exercises to allow for your muscles to stretch out and recover from the burn, but of course after just a short break then it’s right back into hammering that muscle again!
The Good and the Bad
- Again, you can choose your difficulty level throughout the workout, by using no band, or different levels of resistance bands. For ankle weights a good progression as you get stronger would be: no weight → 1 weight → 2 weights.
- Muscles are worked to fatigue by using the 2 count, tempo and then short-pulse variations on each exercise.
- The exercises in this workout have got to be some of my favorite moves for working the glute muscles, as they are really targeted toward the glutes – unlike some exercises like squats which can allow other muscles like the quads to take over. (I have asterisked my favorite butt-working moves in the list above) .
- It’s possible to do this workout and not feel it in your butt if you don’t get the form right, which can be difficult in some of the floor routine moves
- The 1,2,3-together move can be difficult to perform with the resistance band around your feet, so I find that I don’t get much out of this move
- This is not really bad, but you absolutely need to use the associated equipment – you simply won’t get as good a result from this workout if you don’t use ankle weights and resistance bands
The first time I did this workout, let me tell you – it was intense!
My favorite part is the kneeling leg lift series of exercises that work your butt from all angles, and are done one after another so that your butt muscle is absolutely smashed, and then Leandro still calls you up for another set!
I found them a bit awkward to start with but kept practicing without weights and now I have the hang of the movement.
I’m pretty sure that this workout is the main one out of the series that’s going to be responsible for transforming your butt to into a rounder and higher version of its former self.
The touch-step move with a resistance band is amazing for targeting the gluteus medius muscle and filling out the sides of your butt, and the kneeling leg lifts are seriously ‘the bomb’.
My only issue so far is that I’m now increasing resistance by using ankle weights and it can tend to throw my form off a little bit.
If you don’t really hold your abs tight (and I mean really tight!) during the kneeling leg lift series, you can lose the amount that it targets your glutes, as the movement will come from arching your back instead.
If your back is arching, then you’re doing it wrong, and you simply won’t feel it in your butt as much.
You can refer to the ‘Booty Basics’ video in the Brazil Butt Lift program if you need a refresher on how to perform the exercises with the correct form.
It is really important to visualize squeezing the glutes during the exercises so that you target the right muscles and get them working. I also felt the kneeling leg lift moves in my hamstrings, so to avoid them from taking over the show, I find that I have to really concentrate on actively recruiting the glute muscles to work during the movement.
If you haven’t already noticed, I cannot recommend this workout highly enough. It’s designed to help you build your glute muscles to even out the shape of your butt.
I seriously love the moves in this workout for targeting the butt in isolation, because (well, for me anyway) I don’t seem to get the same amount of targeted glute activation when doing other compound exercises like squats or lunges.
Working the butt from different angles is another genius idea that Leandro has come up with, that really works. Love it.
If you enjoyed my review of the High & Tight workout, you might also like my review of the Bum Bum workout.
Or, check out my full review of the overall Brazil Butt Lift workout program to get a feel for it.
As always, if you have any questions, please feel free to drop me a comment below and I will be sure to respond to you. If you’ve done the High & Tight workout, what did you think? Do you love it as much as I do?