The Brazilian Butt Workout Plan Preview - Fitwirr by fitwirr.com

PREVIEW 1

Build a Brazilian Butt

6-Week Butt Lift Workouts

Log Your Success

Exercise Index

2 Your Ultimate Brazilian Butt 5 Why Your Butt Is Flat 8 Get To Know Your Butt

13 Foam Rolling 16 Flexibility & Warm-up 21 Brazilian Butt Lift Workouts

30 Success Planner 31 6 Week Workout Calendar 32 Workout Logs

39 Butt Exercises on The Chart 44 Flexibility & Warm up Exercises 48 Other Exercises

WELCOME to the ultimate guide to a perfectly shaped Brazilian Butt

Brazilian women are known for their sculpted, curvaceous perky backside. While often thought to be purely a genetic gift, this anatomical marvel isn’t solely about genes. The secret to their perfectly shaped pair of cheeks is simple: their butt workouts. You see, in Brazil, it’s all about the firm, lifted Brazilian butt, and it isn’t uncommon for these women to devote entire workout sessions to building their butt and nothing else. So it’s not surprising their booty is sculpted and rounded the way it is. Leandro Carvalho popularized the Brazilian Butt Lift Workout many years ago, and his signature moves were thought to be the ultimate path to sculpting the behind of his supermodel clients. But the truth of the matter is, it isn’t just his signature moves that matter. The frequency and volume of butt workouts make the largest difference, and that is what’s lacking in the vast majority of butt workout programs designed for women. What’s also missing in many women’s butt

BRAZILIAN BUTT WORKOUT SECRETS

SECRET NO.

1 2 3 4 BEST BUTT ACTIVA-‐ TION EXERCISES

SECRET NO.

WORKOUT FRE-‐ QUENCY

WORKOUT INTENSITY

SECRET NO.

PROGRESSION WITH LOADED EXERCISES

workout programs, including the one from Leandro Carvalho Brazilian, is progression. If you have ever watched Leandro Carvalho Brazilian Workout Videos, you would notice the exercises are purely bodyweight. This is all good and well, but some critical elements lacking in the Brazilian Butt-Lift Workout are weights, and strength for progressive overload. Not to mention focusing on the best butt activation exercises. Strength creates curves, and you can only get so far when you are using only bodyweight as loads. For example, a bodyweight exercise such as the glute bridge activates the butt muscles at between thirteen to thirty percent of their maximal ability [1]. To get real results, you need much higher muscle activation percentages than that. Body weight exercises are completely fine for beginners, but when your body begins to adapt to the load of your bodyweight, you need external resistance to overload the muscles so they can keep progressing. For this reason, loaded exercises give you an advantage over bodyweight exercises. This added tension placed on muscles is what builds a sexy, shaped butt. To sum up, it is imperative to keep challenging your butt muscles so they continue growing over time. This program addresses all the necessary elements in your workout. You will train your butt multiple times a week (frequency) with varying volume and load in addition to using the best exercises in order to build the perkiest, curviest butt possible. There is also a great side benefit to following the butt exercises in this book. The workouts in this book effectively raise your metabolism, which means your entire body will lean out,

BODY SLIM DOWN One great thing about working your bu1 is you are working other body parts without inten5on-‐ ally targe5ng them. So don’t be surprised when you see your abs get 5ghter, thighs get toner, hips get ﬁrmer and calves get slimmer all from working your poste-‐ riors. All these body parts are connected to glutes (bu1 muscles) and get the side beneﬁts of slimming down and toning up! 5 Body Parts You’ll Slim Down with Butt Workouts 1. Abs 2. Thighs 3. Hamstrings 4. Hips

[1] Contreras, Bret, and Kellie Davis. Strong Curves: A Woman's Guide to Building a Better Butt and Body. N.p.: n.p., n.d. Print.

5. Calves

iii

slim down and gain definition, especially in the midsection where core muscles get a good load of engagement. As you can imagine, a smaller waist means a curvier body that accentuates your perkier butt!

for, and we are really happy that you are here and about to give your buns the makeover they deserve! Before we get started on the program, let’s talk about why your butt is flat.

There is also another benefit worth noting. Because you can’t single out the butt muscles from the rest of your lower body, you’ll end up working your hips, hamstrings, thighs and calves, too, which often leads to thigh fat reduction, slimmer and slender legs and more toned hips. This is truly the wholesome, wellrounded program you’ve been waiting iv

Butt Talk There is some truth to the saying, “You don’t get the butt by sitting on it”. Your glutes are stubborn muscles, and they won’t grow unless your encourage them to. And by encouraging, we mean doing exercises that put them to work! Not only are they stubborn, butt muscles are also lazy; together, this is the perfect formula for flabbiness and flatness.

tract. However, when the workload increases and slow-twitch fibers get fatigued, fast-twitch fibers take over. Because fast-twitch fibers burn considerably more energy in less time and can result in more muscle gains, your butt needs to be worked in a way that triggers the activation of fast-twitch fibers.

The reason typical butt workouts fail to give you a rounder, more lifted butt, is beThe problem is, butt muscles are made cause they don’t trigger fast-twitch musof a higher proportion of slow-twitch muscle fiber contractions. cle fibers that fire more slowly to prevent For example: an average bodyweight being easily fatigued. They help enable low intensity, higher endurance activities squat only contracts seven percent of mid-butt muscles [1]. This low rate indisuch as distance running, cycling and cates that the largest part of your butt is swimming. not worked at a high enough intensity to Fast-twitch muscle fibers, on the other trigger the fast-twitch fibers that burn hand, generate short burst of strength and build muscles. From this low glute for explosive movement which means activation level, it’s easy to see why bodythey fatigue much faster than slow-twitch weight squats alone have a difficult time muscle fibers. During low-intensity activities, slow-twitch fibers are the first to convi

fully shaping butt muscles to the degree you might like. The easiest way to get fast-twitch muscle fibers to take over is to add external resistance to require strength, power and explosiveness from the butt muscles. This is the exact reason why you rarely see female distance runners with perky butt cheeks, but find a box full of Cross Fit women with perfectly rounded posteriors. The bottom line is, you just can’t build the perfect Brazilian butt without paying sufficient attention to your glutes (butt). Most daily activities keep the quads (front of thighs) active and strong, but neglect using the glutes (butt) in a way that burns energy and firms the muscles. This is why your butt is flat. In the next chapter, we’ll introduce workouts that contract fast-twitch fibers and shape up your butt once and for all.

vii

viii

ALL ABOUT

GLUTES Before dashing to the ultimate Brazilian butt workouts, knowing a little bit of “why” goes a long way. By understanding a bit more about what’s under the hood, you can start to learn why certain exercises are more effective than others, why they are worth your time, and how they can help your butt to be rounder, firmer and perkier. At the end of this program, we want you to walk away not just with your perfect Brazilian cheeky buns, but also with the knowledge and wisdom to carry you for-

ward and help maintain your glorious achievement. Just as your arms are made up of two muscles: biceps and triceps, your butt is made of three muscles: 1.Gluteus Maximus 2.Gluteus Medius 3.Gluteus Minimus. The Gluteus Maximus is the largest of the three and the strongest muscle in the human body. (Red area in the diagram). Gluteus Medius is the second largest, and Gluteus Minimus is the smallest of all three. Creating the perfectly shaped

butt requires activation of all three muscles.

can transform your backside into the type of fuller, rounder Brazilian butt you want and always dreamed of having.

By targeting all these muscles from different angles and with a slightly different This book contains six Brazilian butt emphasis, you can sculpt a roundness workouts to perform in the next six that resists all gravity. weeks. They are solely made up of butt enhancing exercises proven to work Although most butt exercises engage all your butt like the hardest, high performglutes, not all contract them equally, as ing ones (highlighted) in the chart. This you can see in the chart on page 10. means you won’t see bodyweight donkey kicks (hip extension) in our main Some activate the glutes as whole at a workouts at all (thank goodness!). greater contraction level while some target the lower more than the upper or midWhat you will see are exercises such as dle areas. Some don’t work any part of the front plank with hip extension, side the butt enough to call it effective. plank abduction, side lying clam, single leg deadlifts and others that are on top The truth is, most exercises women do of the glutes activation test. fall into the “not effective” category and are just waste of time. Let’s take a popular butt exercise you do all the time, bodyweight donkey kicks. Out of over a dozen bodyweight butt exercises tested, it performed the worst in overall score. On average, it only activates 34 % of your glutes medius and 40 % of glutes maximus. That’s poor, isn’t it? Especially when you can be performing an exercise that works your butt 400 percent harder. There are at least a dozen or two better butt exercises you could be doing that

Another way to ensure you walk away with a lifted and rounded butt is to mix exercises that work different areas of your butt. As you see in the glutes diagram on the previous page, there are top, middle and bottom parts to your butt. By working your lower butt, your booty will be lifted. The roundness and fullness will come from working the upper and middle parts of your posteriors. It’s the full coverage approach that sculpts your backside and makes it the perfect shape you see in Brazilian girls. x

Aside from building cheeky buns, building a stronger butt is good for your physical health. A strong glutes (butt) muscle can help prevent slouching posture and lower body syndrome that can lead to back pain. It also protects you from hamstring and groin strains, and sacroiliac joint pain that can cause low back pain and other lower body issues. A better and stronger butt muscles will even make you a better runner, help you walk better, and improve just about every aspect of your active life. All exercises are visually displayed in Chapter 4: Exercise Index.

Gluteus Activation Chart Exercise

Gluteus Maximus %

Gluteus Medius %

Front Plank with Hip Extension

106.22

+404%

75.13

+241%

Gluteal Squeeze

80.72

+2843%

43.72

+98%

Side Plank AbducNon

71.92

+237%

95.97

+369%

Single Leg Squat

70.74

+236%

82.36

+274%

Thanks so much for checking out this FREE PREVIEW of The Brazilian Bu< Workout Plan! To see the complete list of exercises, Get the Full Version Here. Skater Squat

66.18

+215%

59.84

+172%

Lateral Step-‐up

63.83

+203%

59.87

+172%

Single Leg DeadliT

58.84

+180%

56.08

+155%

Step-‐up

54.67

+160%

54.62

+148%

Single Leg Bridge, stable

54.24

+158%

54.99

+149%

Clamshell

53.10

+153%

47.23

+249%

Side-‐lying AbducNon

51.13

+143%

62.91

+186%

Single Leg Bridge, unstable

49.35

+135%

47.29

+115%

Hip Extension

40.37

34.35

6 7 8 9 10 11

Data reference: Boren, Kristen, DPT, Cara Conrey, DPT, Jennifer Le Coguic, DPT, Lindsey Paprocki, DPT, Michael Voight, PT, DHSc, SCS, OCS, ATC, CSCS, and T. Kevin Robinson, PT, DSc, OCS. ORIGINAL RESEARCH ELECTROMYOGRAPHIC ANALYSIS OF GLUTEUS MEDIUS AND GLUTEUS MAXIMUS DURING REHABILITATION EXERCISES. Nashville, TN: Belmont University, Sept. 2011. PDF.

BEFORE YOU START

Disclaimer: This information presented in this work is no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Please consult with your primary physician and care provider before beginning any new exercise plan and discuss your health, fitness limitations, conditions and needs to assess if workouts presented in this Brazilian Butt Workout Plan are right for you. If you choose not to obtain the consent of your physician and or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. The information is designed to help individuals progress towards their health and fitness goals. This resource is not individually tailored to suit any injuries, health problems or any other problems that could be aggravated with low, moderate or high intensity physical activities. If you are an individual with such problems, please seek the advice of your physician or health and fitness professional.

FOAM ROLLING A.K.A.

MUSCLE MASSAGE

4 BENEFITS OF FOAM ROLLING

1 2 3 4

Improved blood circula5on

If you are like many other women wearing heels day in day out, sitting all day or facing a computer screen most of your waking hours, the chance is, your muscles are tight and sore. Spending just a few minutes before and after workout rolling out the knots can improve your muscle tissue quality, loosen tight muscles, improve blood circulation and reduce your risk of getting injured during your workout.

The entire sequence shouldn’t take more than 10 minutes. You’ll hit all six knot-prone areas from your butt to Relieves sore spots and loosens your calves, loosening the muscles and prepping them for the activities ahead. Aim to spend about 20 seconds 5ght muscles rolling each spot, or more, if you find a tender spot. Improves ﬂexibil-‐ ity and range of mo5on

Glutes

20 secs/side

Hip Flexor

20 secs

Quads

20 secs

IT-‐Band

20 secs/side

Hamstrings 20 secs/side Lengthening of 5 Calves 20 secs/side short (5ght) 6 muscles, tendons, Don’t skip foam rolling. It’s an essential part of warm-up and ligaments. and cool-down and affects the quality of your butt workout and the results you get from the exercises. When xiv

your quads and IT bands are tight, you canâ&#x20AC;&#x2122;t squat deep enough to fully activate and engage your glutes muscles in a way that stimulates circulation of the blood and nutrients that help them grow into the shape you want. By spending just 10 minutes rolling your knots away and loosening tight muscles, you can amplify the efforts you put into your workouts. Plus, it feels so good to get your muscles massaged that youâ&#x20AC;&#x2122;ll soon find yourself on a roller more than you want to admit!

FOAM ROLLING ROUTINE 1.

Glutes

Hip Flexor

Quads

IT-Band

Hamstring

Calves

Sit Sit wwith ith roight ne glute on the roller, crossing tyhat our right leg and leg raesNng nd resNng your yfoot our ofoot n the on oypposite our leT knee. Lean slightly on that glute, roll from the bo^om of your hip bone to the top of your knees. Repeat on the opposite glute. Lie facedown on the ground, supporNng your weight on your elbows, with a foam roll under one thigh. Roll along the front of your upper thigh to your hip. Repeat on the opposite leg.

Lie facedown with the foam roller under your right thigh, just above the kneecap. Use your arms for balance. Roll up and down from the boôm of the hip to the top of your knee. Lie on one side. Extend your boôm leg straight out. Cross your top leg over your boôm leg. Place the foam roller just above the joint of your boôm knee. Using your boôm elbow to move your body, roll up and down your outer thigh from below to your hip bone to just above your knee. Sit with the roller under your right thigh. Place your palms on the ground. SupporNng your body weight with your hands, roll up and down from the boôm of your hip bone to the top of your knee. Sit with the roller under your right calf. Place the palms of your hands on the ground. Keep your chest up and your spine in good alignment. Keep your leT food off the ground by stacking your feet on top of each other. Roll up and down along your calf. Switch legs.

FLEXIBILITY & WARM UP

3 BENEFITS OF A WARM-UP

1 2 3

Increases the heart rate

Raises the core temperature

While many women head straight to the main workout without prepping their body first, it’s a big mistake. Warming up the target body parts and working on flexibility is essential to a successful workout. Perform one set of flexibility and one set of warm-up before starting your workout. These flexibility and dynamic exercises are meant to increase your core temperature, increase blood flow and wake up the butt muscles for the strengthening exercises in the program. As opposed to a traditional warm-up, these prep exercises are meant to make your body feel stronger and help gain flexibility in the hips and glutes. You’ll also actively elongate your muscles and help improve balance, mobility and stability.

Improves blood ﬂow to working muscles

Your warm-up session may feel like a workout itself in the beginning, but it will prepare your body for the vigorous booty-sculpting workout to follow. xvii

Directions Perform one set of flexibility and one set of warm-up before you begin your workout.

Flexibility & Warm Up Session

Flexibility Reps: 5-‐6 Set : 1

Warm-‐Up

Reps: 10 *unless noted Set: 1

xviii

Flexibility

FORWARD HAND ELBOW INSTEP

HAND WALKS

INVERTED HAMSTRINGS

LATERAL LUNGE

KNEE HUGS

SUMO SQUAT TO STAND

Warm Up

RESISTANCE BAND CLAM SHELL

BUTT BRIDGE

BAND FIRE HYDRANT

REVERSE BAND WALK

Warm Up

THANKS SO MUCH FOR CHECKING OUT THIS FREE PREVIEW OF OUR BRAZILIAN BUTT WORKOUT PLAN! GET THE FULL VERSION HERE TO UNLOCK ALL EXERCISE PLANS.

BRAZILIAN BUTT WORKOUTS

A perky, perfectly shape Brazilian butt is powerful. It makes a bikini statement and grabs attention even in yoga pants. Having an awesome booty also signifies hard work, discipline and commitment. It shows you take good care of yourself, and to men, that’s sexy. The six workouts in this section are dedicated to creating a butt women dream about and men obsess over. There is no magical pill or diet to get you that booty. But the workout in this book, combined with sweat and determination, can help you get you buns you are proud to show off. This section contains some of the greatest workouts available; ones that will shed unwanted fat off your backside and sculpt your butt to the perfect shape using exercises that work your butt muscles the hardest, and leaving out the ones that don’t. You will also learn

4 Secrets of Brazilian Butt Workouts RIGHT EXERCISES

WORKOUT INTENSITY

WORKOUT FREQUENCY

SMART PROGRESSION

xxii

how to advance your workout every week to keep the necessary progression in check and continue to challenge and activate your glutes in a way that all three-butt muscles get the maximum workout. (If you skipped Butt Talk and All about Glutes, go read now.) The result? A road map to getting the Brazilian booty you’ve always dreamed of.

Directions Perform 3 sets of a designated workout for 3 times a week.

Brazilian Butt Workout Schedule WEEK

MON

TUE

Bu1 Sculp5ng Workout

Abs & Arms

Ul5mate Booty Abs & Arms Workout

WED

THUR

FRI

SAT & SUN

Ul5mate Booty Abs & Arms Workout

Bu1 Sculp5ng Workout

Oﬀ

Bu1 Sculp5ng Workout

Abs & Arms

Ul5mate Booty Workout

Oﬀ

Brazilian Bu1 Workout

Abs & Arms

Flat to Full Challenge

Abs & Arms

Brazilian Bu1 Workout

Oﬀ

Flat to Full Challenge

Abs & Arms

Brazilian Bu1 Workout

Abs & Arms

Flat to Full Challenge

Oﬀ

Bubble Bu1 Workout

Abs & Arms

Best Bu1 LiX Workout

Abs & Arms

Bubble Bu1 Workout

Oﬀ

Best Bu1 LiX Workout

Abs & Arms

Bubble Bu1 Workout

Abs & Arms

Best Bu1 LiX Workout

Oﬀ

xxiii

BUTT SCULPTING WORKOUT Week Hold Rest 1 30 sec 30 sec

(This is just a preview) 2

45 sec 30 sec

Week Reps Rest 1 10 30 sec 2

30 sec

SEE THE FULL

Week Reps Rest 1 12 30 sec 2

VERSION HERE

30 sec

Week Hold Rest 1 30 sec 30 sec 2

45 sec 30 sec

ULTIMATE BOOTY WORKOUT Week Reps Rest 1 10 30 sec

(This is just a preview) 2

30 sec

Week Reps Rest 1 10 30 sec 2

UPGRADE TO THE FULL VERSION HERE TO START BUILDING Week Reps Rest 1 10 30 sec 2

30 sec

Week Reps Rest 1 10 30 sec 2

YOUR ASSET.

30 sec

BRAZILIAN BUTT WORKOUT Week Reps Rest 3 10 30 sec

(This is just a preview) 4

30 sec

KEEP FLIPPING... A LITTLE SURPRISE FOR YOU AT THE END! Week Reps Rest 3 10 30 sec 4

30 sec

Week Reps Rest 3 10 30 sec 4

30 sec

Week Time Rest 3 30 sec 30 sec 4

45 sec 30 sec

FLAT TO FULL CHALLENGE Week Reps Rest 3 10 30 sec

(This is just a preview) 4

30 sec

Week Reps Rest 3 10 30 sec 4

Did you know that you can ONLY build your booty by working it? YUP! It’s True. Week Reps Rest 3 10 30 sec 4

30 sec

Week Reps Rest 3 10 30 sec 4

30 sec

BUBBLE BUTT WORKOUT Week Reps Rest 5 10 30 sec

Week Reps Rest 5 10 30 sec 6

(This is just a preview) 6

30 sec

DREAM Week Reps Rest 5 10 30 sec

Week Reps Rest 5 10 30 sec

BELIEVE 6

30 sec

ACHIEVE

30 sec

BEST BUTT LIFT WORKOUT Week Reps Rest 5 10 30 sec

(This is just a preview) 6

30 sec

Week Reps Rest 5 10 30 sec 6

JUST WANTED TO SAY THANKS FOR CHECKING OUT THIS PREVIEW. YOU ROCK! Week Reps Rest 5 10 30 sec 6

30 sec

Week Reps Rest 5 10 30 sec 6

30 sec

SUCCESS PLANNER “It’s not always easy, but it’s always worth it.” START DATE:

ACHIEVE BY:

GOAL:

TOP THREE LIFESTYLE COMMITMENTS: ☐

REWARD:

☐ ☐

BEFORE

AFTER

xxxi

6 WEEK WORKOUT CALENDAR

WEEK 1

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Bu^ SculpNng Workout

Abs & Arms

UlNmate Booty Workout

Abs & Arms

Bu^ SculpNng Workout

Oﬀ

Your

Oﬀ

☐

WEEK 2

UlNmate Booty Workout

☐ Abs & Arms

☐

WEEK 3

Brazilian Bu^ Workout

WEEK 4

Abs & Arms

WEEK 5

Abs & Arms

WEEK 6

☐

Abs & Arms

Brazilian Bu^ Workout

Abs & Arms

Best Bu^ LiT Workout

Abs & Arms

Bubble Bu^ Workout

☐

Flat to Full Challenge

☐ Abs & Arms

Brazilian Bu^ Workout

☐

☐ Best Bu^ LiT Workout

Flat to Full Challenge

UlNmate Booty Workout

☐

☐ Bubble Bu^ Workout

Abs & Arms

☐

☐ Flat to Full Challenge

Bu^ SculpNng Workout

☐

Bubble Bu^ Workout

☐ Abs & Arms

Best Bu^ LiT Workout

☐

* Abs & Arms workout is not included in this program. It’s shown to indicate how you can schedule workouts for other body parts while following this Brazilian Bu^ LiT program.

WORKOUT LOGS WEEK 1

Monday

WEEK 1

Wednesday

☐ Bu1 Sculp5ng Workout

☐ Ul5mate Booty Workout

Friday

☐ Bu1 Sculp5ng Workout

Monday: Butt Sculpting Workout Goal

Exercise

1st Set

Weight

30 sec hold

-‐

LOGWall Squat Front Plank Hip EVERY Extension Step-‐Up PROGRESS

-‐

Side Plank Knee Up

30 sec hold

-‐

Weight

Reps

3rd Set

Reps

2nd Set Weight

Reps

Weight

How Did I Do? ☐ Excellent ☐ Good ☐ Fair ☐ Poor

* -‐ indicates no added weight.

Wednesday: Ultimate Booty Workout Exercise 1 2 3 4

DB RDL TRACK DB Step-‐Up EVERY Weighted Bu^ Bridge IMPROVEMENT DB Hip Extension

Goal

1st Set

Reps

Weight

Dumbbells

Plate

Dumbbells

Reps

2nd Set

Weight

Reps

3rd Set

Weight

Reps

Weight

How Did I Do? ☐ Excellent ☐ Good ☐ Fair ☐ Poor

* -‐ indicates no added weight.

Friday: Butt Sculpting Workout Exercise 1 2 3 4

Goal

1st Set

Weight

30 sec hold

-‐

Step-‐Up

-‐

Side Plank Knee Up

30 sec hold

-‐

HERE

* -‐ indicates no added weight.

Weight

Reps

3rd Set

Reps

Wall Squat GET THE Front Plank Hip Extension FULL VERSION

Reps

2nd Set Weight

Reps

Weight

How Did I Do? ☐ Excellent ☐ Good ☐ Fair ☐ Poor

WORKOUT LOGS WEEK 2

Monday

Wednesday

Friday

IN THE FULL VERSION, YOU’LL GET A 6-WEEK BRAZILIAN BUTT WORKOUT PLAN WITH A CALENDAR, SUCCESS PLANNER AND WORKOUT LOGS. WEEK 2

☐ Ul5mate Booty Workout

☐ Bu1 Sculp5ng Workout

☐ Ul5mate Booty Workout

Monday: Ultimate Booty Workout

Exercise

Goal

1st Set

Reps

Weight

DB RDL

Dumbbells

DB Step-‐Up

Dumbbells

Weighted Bu^ Bridge

Plate

DB Hip Extension

Dumbbells

Reps

2nd Set

Weight

Reps

3rd Set

Weight

Reps

Weight

How Did I Do? ☐ Excellent ☐ Good ☐ Fair ☐ Poor

* -‐ indicates no added weight.

Wednesday: Butt Sculpting Workout

Exercise

Goal

1st Set

Reps

Weight

Reps

2nd Set

Weight

Reps

3rd Set

Weight

Reps

Weight

Wall Squat

45 sec hold

-‐

Front Plank Hip Extension

-‐

Step-‐Up

-‐

Side Plank Knee Up

45 sec hold

-‐

How Did I Do? ☐ Excellent ☐ Good ☐ Fair ☐ Poor

* -‐ indicates no added weight.

Friday: Ultimate Booty Workout Goal

1st Set

2nd Set

3rd Set

(Next, we’ll show you our exercise index, so 1 you2 can take a look!) Exercise

Reps

Weight

DB RDL

Dumbbells

DB Step-‐Up

Dumbbells

Weighted Bu^ Bridge

Plate

DB Hip Extension

Dumbbells

Reps

Weight

Reps

Weight

Reps

Weight

How Did I Do? ☐ Excellent ☐ Good ☐ Fair ☐ Poor WANT TO START? START HERE. * -‐ indicates no added weight.

Butt Exercises on the List 1

FRONT PLANK WITH HIP EXTENSION

[1] Get on your elbows in a plank posi5on with trunk, hips, and knees in neutral alignment. [2] LiX one leg oﬀ of the ground and extends the hip past neutral hip alignment by bringing the heel toward the ceiling for one beat and then returns to the star5ng posi5on. Complete one set and repeat on the other side.

OVER 40

EXERCISES INSIDE

[1] Stand with feet shoulder-‐width apart. Squeeze your bu1 muscles as hard as you can for 2 seconds and relax for 2 seconds.

xxxvi

[1] Start in a kneeling side plank posi5on. [2] Balance on the bo1om elbow and knee, raise the top leg into abduc5on for 1-‐2 seconds and then lower the leg. Complete one set and repeat on the other side. [Tips]Keep neutral alignment of trunk, hips and knees during the exercise.

YAY! You made it to the end! Thank you so much for checking out this preview.

Here is the surprise we promised.

[1]Stand on the dominant leg.[2] Slowly lower your bu1ocks as far as you can and pause for 2 seconds at the lowest point. Return to the standing posi5on. Complete one set and repeat on the other side. [Tips] Aim going lower as you progress.

25% OFF CODE: QAWEXFZU

* 25% off applies to our introductory price $24.99. (full retail value $34.99)

[1]Stand on one leg. [2] Perform a squat to a comfortable knee ﬂexion angle for 2 seconds down and 2 seconds up with the other leg extended at the hip and ﬂexed at the knees. Complete one set and repeat on the other side.

GET STARTED ON BUILDING YOUR ULTIMATE BOOTY. START NOW