Kelli Ramirez Shares Workout Responsible for Her "Immaculate Pump"
Do you want a pumped up booty like Kelli Ramirez (@kelliirosee)? In a new social media post the influencer and fitness expert reveals the booty-busting workout responsible for her famous backside. "I'll let the pump speak for this Glute & Hamstring workout," she cheekily captioned the post. Here is everything you need to know about the workout and all of the other diet and fitness habits responsible for her body.
Here Is the Workout
Kelli suggests starting with an 8 minute warmup before the set. She also suggests increasing weight with every exercise and decreasing reps.
- Body weight walking lunges, 2 rounds, 15 reps
- Walking alternating RDL stretch
- Hip rotations
- Ankle rotation
- Body twists
- Slow RDL to deep squat stretch
- Hip thrusts, 5 sets, 10/10/8/8/6
- Glute biased RDLs, 3 sets, 8/6/4
- Deficit reverse lunges, 3 Sets, 8/8/6
- Glute Medius kickbacks, 3 Sets, 10/8/6
- Hamstring curls, 3 Sets, 8/8/6
Related: 3 Tips That Helped Me Lose Body Fat
Calorie Deficit
"A calorie is simply the measurement of how much energy a food provides. Similar to a car, your body requires fuel to keep it moving. How much fuel it needs depends on a number of factors including height, weight, age, biological sex, muscle mass, lifestyle and so much more. If your goal is to lose weight, you will need to be in a calorie deficit. If you're goal is to gain weight, you will need to be in a calorie surplus," she wrote in a post.
"To lose weight, you must be in a caloric deficit. A deficit is when the amount of calories that you consume is lower than the amount of calories you burn (usually around 300-700 cals). In a caloric deficit, our body mass decreases. The two primary ways of achieving a deficit is reducing how much you eat or increasing how much you exercise, usually by adding cardio. You can still gain muscle while in a deficit."
Her 20-Minute Salmon Recipe
Kelli swears by "20 minute healthy dinners," including this salmon recipe she recently shared.
Ingredients
- 1/3 c. honey
- 1/4 c. low-sodium soy sauce
- 2 tbsp. lime juice
- 1 tsp. red pepper flakes
- 3 tbsp. extra-virgin olive oil, divided
- 4 6-oz. salmon fillets, patted dry with a paper towel
- Kosher salt
- Freshly ground black pepper
- 3 cloves garlic, minced
- 1 lemon, sliced into rounds
Whisk together
- 1/3 c. honey
- 1/4 c. low-sodium soy sauce
- 2 tbsp. lime juice
- 1 tsp. red pepper flakes
Here are the steps to make it: "Season Salmon with salt and pepper. Add salmon to pan and season other side. Cook salmon until golden brown and then flip! Add garlic to skillet & cook for 1 minute. Add honey mixture & sliced lemons. Cook until salmon is 130 F. Garnish and then enjoy! I served mine with White rice and Broccoli! Bon appetite," she wrote.
Discipline
Kelly is all about discipline. "My Goal: outdo me," she wrote in a post. "It's easy to dream, but the real magic happens when you turn those dreams into goals. Wanting something is just the beginning; it's the discipline, dedication, and hard work that transform desires into reality. No one else can walk your path for you, so it's up to you to take the first step and keep moving forward. Embrace the power of discipline and watch everything unfold."
RELATED: Quick Home HIIT Workout Exercises to Get Your Body in Perfect Shape
Her Five Tips to Help You Reach Your Goals
Kelli recently shared "a few essential tips to help you conquer your goals." The first? "Craft a Solid Plan," she said. "Begin with a well-thought-out plan tailored to your goals. A structured approach is the foundation of success."
Second, prioritize nutrition. "Recognize that nutrition plays a massive role in achieving any fitness objective. Fuel your body with proper nutrition to support your workouts and recovery."
The third is tailored training. "Tailor your training regimen to align with your specific goals. Whether it's strength, endurance, or flexibility, your workouts should align with your objectives."
Next up, be consistent. "Consistency is the secret sauce. Stick to your plan and maintain your healthy habits, even when motivation wanes," she says.
Finally, embrace the journey. "Understand that achieving your fitness goals requires effort and determination. It won't always be easy, but the journey is where growth happens. Embrace the challenges and keep pushing forward."
💪🔥Body Booster: If you want to build your glutes, you are going to have to carefully select exercises – like various lunges, squats, and RDLs and increase weight over time.
