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The glutes are your body's largest and most powerful muscle group. Might I add they are also isually appealing when they're firmed up. They contract to move your hips in every direction, powering you up, down, forward, backward, and side-to-side. And since they're big, working them can increase your metabolism.

Spending so much time parked on you butt sitting is causing a pancake ass epidemic! They're becoming weak if left undertrained.

It's time to wake up Dat ASS before people start wondering how your pants stay up. The following moves will get you a more functional or should I say tighter butt.

And if you want a fitness plan that not only hits your glutes, but builds lean muscle all over, Reach out to Sweat Nation. In 6 weeks you will have a firm butt and tighter body.


1. Stepup


The stepup is one of the best butt-building exercises in butt b...

Saturday February 13 you're going to need to go shopping. Because of this I thought to myself, Let me do the most convinient thing ever for the citizens of sweat nation and do a clinic at the reebok at the sawgrass mills mall. Now you can get some quality movement in and then go get something for the person you love. I know you have somebody in your life you love right? If you don't we will work on that on my other website


Sawgrass Mills is located at

 12801 W Sunrise Blvd, Sunrise, FL 33323



Reebok is located in the Oasis outdoor part of the mall.


Let's get after it,after all WE ARE SWEAT NATION #PhysicallyInfinite






  • Jog or jump rope 5-15 minutes

  • 10 burpees

Main set

  • Run 1/4 mile

  • 2 x 5-15 laying or hanging leg raises

  • 30-second plank

  • Recover 30 seconds

  • Run 1/4 mile

  • 2 x 10- 30 mountain climbers

  • 30-second plank

  • Recover 30 seconds

Repeat main set 1-4 times depending on your ability.

Cool Down: Stretch


Shopping, pageants, parties, family gatherings, and food, food, food. The holiday season is filled with good things, making it the holly-est, jolly-est time of year. And it's easy to get caught up in the tinsel, lights, eggnog, and chocolate and forget about barbells and running shoes. This is why people gain an average of one pound (overweight folks gain even more) during the winter holiday months. You may not think a pound is that big of a deal, but pack them on year after year and they add up. 

While a pound is the average, who wants to be average? Beat the statistics and avoid holiday weight gain by fitting in exercise this year. Here’s how.

A New Tradition

Along with stockings, trees, and carols, why not create new family traditions that include exercise? After your big family meals, plan to take a walk, go on a hike, or ride bikes together to burn off the ext...

Target heart rates, what are they? What are you supposed to do with it? Target heart rate is defined as the minimum number of heartbeats in a given amount of time in order to reach the level of exertion necessary for cardiovascular fitness, specific to a person's age, gender, or physical fitness. An example of a target heart rate is 150 bpm to burn fat for a woman in her 30s. The general "rule of thumb" is that you're supposed to take 220 minus your age and that should be your maximum heart rate(mhr). Now for the Zones.

"fat burning zone" is 60-70% of your mhr.

"endurance zone" is 70-80% of your mhr.

"Performance(anaerobic) zone" is 80-90% of your mhr.

"Red line zone" 90-100% of your mhr.

These are the generalizations. I'm not a huge prescriber to the target heart rate generalizations. I didn't say that there is no benefit to knowing your heart rate and how...

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