Kate Beckinsale is known for kicking butt, but she's equally admired for her own great glutes. Kick @ss in the gym with this Kate-inspired posterior chain workout! Email More by Jimmy Smith Jan 30, 2012 As vampire death-dealer Selene in the Underworld series, Kate Beckinsale kicks so much @ss she might as well buy in bulk. If Costco sold butt, Beckinsale would buy it and kick it. Unlike peers from other vampire franchises, Beckinsale doesn't needlessly opine, pine for lost loves, or shimmer in sunlight. Instead, she dodges bullets, smashes faces, flashes fangs, bites the foolish, and slings death in a skin-tight, all-black leather suit.
As film critic Michelle Alexandria of Eclipse Magazine notes, "She doesn't whine, moan, or sparkle -- she just kicks the butt of anyone who screws her over." That's our kind of girl at Bodybuilding.com.
She looks great doing it, largely due to a strong lower body and a dangerous, feminine physique. Even if you're not an Underworld fan, Beckinsale is a role model for those in the business of building a better booty. Of all the silver-screen queens, she has one of the most powerful posterior chains: sculpted glutes, toned hamstrings and a strong back.
Underworld Awakening - Official TrailerWatch The Video - 1:53
Want your own screen-worthy posterior? Let's hit the gym.
Superior Posterior: PlyometricsOne of the most effective training methods used by movie stars, but often ignored by most, is plyometric jump training. People often cast plyometrics in a bad light, thinking they are specifically for athletes. This is a major misconception. Most muscles in the hamstring and glutes are fast twitch (they respond better to quick, explosive contractions than slow, heavy movements). Don't get me wrong, traditional movements have a place, but they're more effective during a training cycle.
Ignoring the upper back is another common posterior-chain training mistake. A growing body of evidence discusses how fascia, a paper-like substance surrounding muscle tissue, limits or allows muscle growth. The fascia theory connects the hamstrings and glutes to the upper back. Training those areas together stretches the fascia and encourages development. Want a better backside? Then you better train your entire back.
Follow this workout for 4-to-6 weeks to emphasize posterior chain development. You will build a Beckinsale booty, but we can't guarantee that you'll kick immortal ass.
Beckinsale Training ProgramDay 1: Superset:
Box Jump (Multiple Response)3 sets of 8 reps 
Stiff-Legged Dumbbell Deadlift3 sets of 8 reps Superset:
Freehand Jump Squat4 sets of 8 reps 
Split Squat with Dumbbells4 sets of 12 reps Resume normal sets; reps:
Inverted Row3 sets of 20 reps Day 2: 
Sprints:10-15 reps (uphill if possible) with 30-second rest periods Day 3:Superset:
Bent Over Two-Dumbbell Row (single-arm)3 sets of 10 reps 
Lateral Bound 3 sets of 8 reps Superset: 
Dumbbell Rear Lunge to Overhead Shoulder Press3 sets of 10 reps 
Pushups to Rows3 sets of 12 reps Resume normal sets; reps:
Side Bridge With Side Leg Raises3 sets of 15 reps Day 4: Rest Day 5:Superset:
Dumbbell Lunges to Step Ups2 sets of 15 reps 
Jumping Chin-Ups2 sets of 6 reps Superset:
Barbell Side Split Squat4 sets of 10 reps 
Reverse Flyes With External Rotation4 sets of 10 reps Resume normal sets; reps:
Pull Through4 sets of 8 reps Day 6:
Walking, Treadmill20 min, high speed walking on incline Day 7: Rest [ Underworld Awakening Official Site ] Recommended Articles
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Related Articles Butt Building - Fixing Your Flat *ss! Glutes: Exercises, Anatomy And Tips! Get Great Glutes! View All Glutes Articles About The Author Jimmy Smith VIEW AUTHOR PAGE Jimmy Smith is a certified strength and conditioning specialist (CSCS) and is routinely sought after to provide cutting edge, no b.s. advice... 
View All Articles By This Author --> RATE THIS ARTICLE POOR 12345678910 EXCELLENT OVERALL RATING N/A Out of 10
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Rep Power: 10
rep this user swannzstar Looks like a great workout! I'll definitely give it a try...
Article Rated: 0 Jan 31, 2012 9:25am | report BodyStats 5 '2", 135 lbs 24% BF Permalink
Rep Power: 16660
rep this user KemeticRamses I am going to have three girls I know follow this routine.
Article Rated: 0 Jan 31, 2012 1:50pm | report BodyStats 5 '8", 139 lbs 10% BF Permalink
Rep Power: 10
rep this user Amyzhickman I sure want her butt! so im going to give it a try!!!!
Article Rated: 0 Jan 31, 2012 5:45pm | report BodyStats 5 '5", 148 lbs 30% BF Permalink
Rep Power: 10
rep this user bdion3 Awesome work out!!!!!!
Article Rated: 0 Jan 31, 2012 5:56pm | report BodyStats 5 '4", 140 lbs 22% BF Permalink
Rep Power: 10
rep this user milesmuscles cool-bodybuilding
Rep Power: 10
rep this user tommygee1976 She is awesome!!!
Article Rated: 0 Feb 1, 2012 10:55pm | report Permalink
Rep Power: 10
rep this user djembefola Sweet routine!
Article Rated: 0 Feb 2, 2012 3:45am | report Permalink Showing 1 - 7 of 7 Comments Previous 1 Next Previous 1 Next .wicket-modal { padding:5px }.wicket-modal .w_content_1 { background-color:white } Featured Product
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