Advanced booty plan

Citation preview

YOU DON'T HAVE TO BE GREAT TO START BUT YOU HAVE TO START TO BE GREAT

THE ADVANCED BOOTY PLAN Chiara Pugliesi IG: @chiara_pugliesi

Welcome to my Advanced Booty Plan Well done for deciding to join my fit famiglia. You are now part of a community of strong, determined and positive women who lift each other up and work hard to achieve their goals.   If you work hard and are willing to put in the work, then I know you will be successful!   Before you start, make sure you read the following recommendation page and don’t skip any writing as I carefully explain how the guide works so that you can achieve your goals faster.   You will find a meal plan and an 8 week glute workout plan. Make sure you don’t skip any leg day as it will impact your progress. Every day of the meal plan has been strategically written to match your training patterns. If you decide to change a training day (e.g. from Monday to Tuesday), then make sure you follow the right food intake explained in the diet plan as well.   I cannot wait to see your progress. Nothing makes me more proud than seeing my girls (or guys) achieving their dream body.   Lots of love,

Chiara xx

Recommendations:  

TAKE PROGRESS PHOTOS! Take them before you start the guide and from

-

then on, every 1-4 weeks. Take the photos in the same place, position, lighting and time of day to ensure you get the most reliable progress reviews! -I want to see your progress! Tag

@chiara_pugliesi on Instagram and let me

know how you are getting on. Send me all your progress pictures!

-Pay attention to your form and don’t be afraid to ask for help from a trainer at your gym!

Remember that looks, and gym and how big your bum looks is not everything! You are so much more than what you look like and for this reason I included a

self love section at the bottom. Learn to love yourself first and

work on your self esteem as well as going to the gym.

Disclaimers

1. Please, note that I am not a qualified personal trainer. However, you can notice that my body has achieved results that not even many PTs have achieved in their life. Please, note that I will only be coaching you online meaning that I am not responsible for any injuries as I will not be physically present at the gym with you. Please be aware that the plan is not refundable for the amount of work it required me to write.   2. I am not liable for any injury or harm that may come from using this guide.   3. Resale or sharing of this guide is illegal, and unfair and will be prosecuted as such. Please acknowledge the effort and time that has gone into creating this guide, and respect the intellectual properties of the creator

Introduction to the Glutes anatomy

The gluteus maximus covers the largest part of the buttocks. On the side, you have your gluteus medius which overlaps the gluteus minimus Glutes are composed of 3 different muscle.

as well. These last two muscle groups are responsible for giving you that hourglass shape (hips and side booty as they are commonly called). In order to achieve a three-dimensional shape and a better result, it is essential to target all of the three muscles. I have included exercises which target all the sides of the glutes in this program. In my own experience, I found all the information from extensive research and glutes motion papers. My biggest source has particularly been Bret Contreras, a famous glutes building scientist.   How do muscles grow?   After you workout, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils.   These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth). Muscle growth occurs whenever the rate of muscle

protein synthesis is greater than

the rate of muscle protein breakdown.  This adaption, however, does not happen while you actually lift the weights. Instead, it occurs while you rest. Therefore, muscle growth happens during your rest days. For this reason it is essential not to workout the same muscle group when it is still VERY sore.   I personally recommend working your glutes twice a week with at least 2 days break in between.   Nutrition is very important as well, if anything , it is the most important factor which affects muscle growth. Every individual has a daily calorie intake based on their body composition and other factors.

The Meal Plan I strongly recommend meal prepping your food on a Sunday especially if you are in work all day or have a busy schedule during the week. Or you can prepare your meals the night before depending on your lifestyle. You can freeze your food up to 5 days!

You can also add any spices and herbs to your meals, just to add some flavourings etc. WATER is crucial during a weight loss plan! Aim to drink 3 litres per day as your body will flush out fat faster when you drink more water.

The Meal Plan

Healthy Food Ideas: Breakfast ideas:

Scramble 4 eggs in a pan with

Mash 1 avocado and spread it

1 cup of oats

olive oil and seasonings ( 1

over 2 toasted pieces of

1 cup of milk

yolk, 3 whites)

bread

1 handful of raisins

Toast 2 wholewheat pieces of

1 or 2 poached eggs

1 squirt of honey or

bread

1 handful of spinach or kale

maple syrup

Add 2 handfuls of raw or

Chilli flakes and season it to

cinammon

precooked spinach

taste

chia seed

Add pepper to finish and a

fruit of choice to

pinch of pink salt

complete drink 1 protein shake with it for protein

Snack ideas:

Slice a whole low fat

Use a glass like in the picture

mozzrella (you can find it in

Add a layer of oats or roasted granola

any big supermarket) Slice up a whole tomato Guarnish with olive oil Pepper and pink salt

1 layer of Greek yogurt 1 layer of cinnamon continue unitl you reach the top Guarnish with fruit of choice Leave it in the freezer for 10 minutes and enjoy it cool

Supplement recommendation: Whey Gold Standard Protein. You purchase this from Amazon If you are looking for a cheaper protein powder you can check the Protein Works or My Protein. The consistency of these protein powders are a bit thicker than the Gold Standard one but they are cheaper :) Multivitamins, Magnesium and Omega 3

Lunch & Dinner ideas:

This is one of my signature and

1 fillet of salmon

Pre roast in the oven 1 cupof

Add 1 squirt of honey, soy

broccoli, 1 sliced onion, 2

pasta

sauce, olive oil and season it

potatoes and 1 chicken breast

put some olive oil in a non

to taste. Add lemon juice and

(100g) and salt it to taste

stick pan

wrap it with foil paper

Place everything on a tray,

Add 150g of smoked salmon, a

Bake it for 25 minutes and

add seasonings, olive oil, and

squirt of honey, italian herb

serve with some salad and

low fat cheese and sprinkle

seasonings, pepper, garlic

roasted potatoes

some breadcrumbs on top

favourite meals:

my salmon

powder and coriander

Bake it for 15 minutes

Once it becomes pink and cooked, add some tomato pasta sauce of choice Boil 120g of penne pasta separately and once cooked add into the pan Turn the heat down and let it simmer for a few minutes

Chop 100g chicken breast

Pre boil some couscous or rice

1 onion

Wash bell peppers and remove

cherry tomatoes or other

the inside of them

vegetables like bellpeppers

Stuff them with the cous cous

Salt and seasonings

and add seasonings and low

Lemon juice

fat cheese on top

Olive oil

Bake them in th oven until

Bake it or fry it with some

crispy

garlic

Serve them with some chicken or any other protein source

Week 1- Glute Workout 1: Resistance band fire hydrants  with weights Add a weight and lock it in between your legs as you can see on the picture. First set do 20 reps with only the resistance band. Second set do 15k reps with a 5kg dumbell. Last set do 15 reps with a 7kg dumbell and the resistance band on

Light hip thrust  with resistance band-  (gluteus maximus activation) 3x10 This is the exercise that helped me grow my glutes the most. They are scientifically proven to give you a peak activation up to 150%!!

Glute warm up/activation

POsition the band in between tw0 heavy weights like you cans see in the image and use its resistance to hip thrust. They burn when you really squeeze your glutes at the top!!

Smith Machine Kickbacks 4x15 Tie a long reistance band on the smith machine bar and get inside the loop. Test it first to make sure it is ready to go and kick the bar up like you can see in the picture. Increase weight at every set but make sure you start very light or with no weight at the beginning if you are not used to them as you do not want to damage your knees

Smith machine squats with 3 seconds pause at the bottom with moderate weight 3x10    tip: step forward and lean on the bar while you position your feet at a wide stance pointing outwards and squeeze at the top(This will target the glutes more)

N.B make sure your knees don't go past

your toes

Heavy hip thrust with abduction 4x15 Use a plyo box for the hip thrusts. If you are very tall you can go for a regular bench insted. As you progress in weight, the weight of the bar will start hurting your hips. You can fold 3 gym mats underneath instead of using the pad.

The exercise is like a regular hip thrust but when you reach the top, squeeze your glutes and do an abduction with your legs as you can see demonstrated. Do 4 sets of 15 reps and increase weight at every set

Single leg Hip abductor machine 4x10 Perform this exercise by doing one leg at the time. Notice how I hold onto the machine with both of the hands. This exercise feels harder than the regular hip abduction movement and you should really feel

. Again increase weight at every

it in your glutes

set

Hip Abduction 3x15 Superset the privious exercise with this one *no rest after you finished the exercise above, do this straight away*

Stair master 20 minutes- Cardio needs to be

twice a week at the end of your glute session or on a

separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk). Skip this step if you do not need to lose weight.

Week 1- Glute Workout 2: Start warming up with the same glute activation as the one above (hip thrusts, fire hydrants, kickbacks)

Single leg press on Smith Machine 4x15 Use a bosu ball where you can put your resting foot on and push with your other leg. Spine remains neutral and tight, do not curve as you do not want to cause any injuries. Start with a light weight until you get used to these, then progress with the weight over time (every 3 weeks possibly)

Superset this with the one above. 3x10 Again, keep your spine neutral and push through your heels. Add more weight plates at every set. You can alternate the sets by placing your feet close together (Like shown in the picture) and taking a wider stance too

Heavy hip thrust with abduction 4x15 Use a plyo box for the hip thrusts. If you are very tall you can go for a regular bench insted. As you progress in weight, the weight of the bar will start hurting your hips. You can fold 3 gym mats underneath instead of using the pad.

The exercise is like a regular hip thrust but when you reach the top, squeeze your glutes and do an abduction with your legs as you can see demonstrated. Do 4 sets of 15 reps and increase weight at every set

4x15 - Using a cable machine, this exercise will also help you round your glutes as it works the side booty. As we mentioned at the beginning of the plan, we need to target all areas of the booty. You will have to start with a light weight as it will be rather challenging, main thing here is to keep your form, so the lifting leg needs to be straight, straight back and solely push with your side glutes. I want you to really think about your glutes when you do your exercise (mind muscle connection)

Stair master 20 minutes- Cardio needs to be

twice a week at the end of your glute session or on a

separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk). Leave this out if you do not need to lose weight

Week 2- Glute Workout 1: Start warming up with the same glute activation as the one above (hip thrusts, fire hydrants, kickbacks)

Deadlift with resisance band 3x10 tips: if you are new to it, begin with a light weight as it targets your glutes as well as your lower back. Use a long resistance band and put in under a bench. Keep your back straight and do not curve it, push with your glutes not with your arms. Arms and back remain nice and straight. P.S. Notice how I grab the bar and my hand position and how I SQUEEZE at the top

Heavy hip thrust with abduction 4x15 Use a plyo box for the hip thrusts. If you are very tall you can go for a regular bench insted. As you progress in weight, the weight of the bar will start hurting your hips. You can fold 3 gym mats underneath instead of using the pad.

The exercise is like a regular hip thrust but when you reach the top, squeeze your glutes and do an abduction with your legs as you can see demonstrated. Do 4 sets of 15 reps and increase weight at every set

Isometric hold with abduction Hold on the shown position for 15 seconds as wide as you can with a resistance band, squeeze your glutes as hard as you can during this time. Notice how I am pointing my foot downward and slightly tilting it.

Repeat four times

Clams on cable machine 4x15 Use a strap for your thighs and a bench to elevate your body to allow a greater movement. Increase weight at every set and do one leg at a time to really feel the burn

Stair master 20 minutes- Cardio needs to be

twice a week at the end of your glute session or on a

separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk). Leave this out if you do not need to lose weight

Week 2- Glute Workout 2: Start warming up with the same glute activation as the one above (hip thrusts, fire hydrants, kickbacks). You might wonder why I keep the same glute activation. This is because this is just a warm up and does not need to be changed all the time like your actual workout. I always do the same activation every time and have been doing it for years as it always works :)

Half elevated squats 3x20 Don’t underestimate these by the name. Use the two benches for a deeper movement and keep a constant movement. These 20 reps need to be done without pausing at the top whilst you keep squeezing your glutes. These will give you an instant burn!

Cable Machine Variation 4x15 Notice how I place my hands on the cable bar to begin with. Use one of the handle grips that you usually use for arms exercises and get your foot inside it as shown in the picture. Simply kick back and kick as high as you can. Really squeeze your glutes at the topand keep your back straight. It is all glute work so do not curve your spine and really think about your bum while you do it and you will feel this burning.Start with a light weight until you get used to these

Heavy hip thrust with abduction 4x15 Use a plyo box for the hip thrusts. If you are very tall you can go for a regular bench insted. As you progress in weight, the weight of the bar will start hurting your hips. You can fold 3 gym mats underneath instead of using the pad.

The exercise is like a regular hip thrust but when you reach the top, squeeze your glutes and do an abduction with your legs as you can see demonstrated. Do 4 sets of 15 reps and increase weight at every set

Heavy squats 3x10 When you do a heavy squat you still need to be able to complete a full Range of Motion (ROM) so go as low as you can like you can see on the image maintaining your toes pointed out, knees not going past your toes and keeping a straight and tight back. If you cannot keep the form, lower the weight. FORM OVER WEIGHT always as you don’t want to get injured

Stair master 20 minutes- Cardio needs to be twice a week at the end of your glute session or on a separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk).

Week 3- Glute Workout 1: Start warming up with the same glute activation as the one above (hip thrusts, fire hydrants, kickbacks)

Smith machine squats with 3 seconds hold at the bottom with moderate weight 4x10   tip: step forward and lean on the bar while you position your feet at a wide stance pointing outwards (This will target the glutes more) Same principle applies, increase weight unitl the 3rd rep. Fourth rep do a burn out with a light weight for 20 reps

Leg press 3x10. This time switch machine and use this type of leg press. Make sure you get as close as your chest as possible and hold 2 seconds and slowly push with your heels at the top N.B Do not lock your knees at the top but maintain a slight bent position to avoid any damage in your knees.

Heavy hip thrust with abduction Use a plyo box for the hip thrusts. If you are very tall you can go for a regular bench insted. The exercise is like a regular hip thrust but when you reach the top, squeeze your glutes and do an abduction with your legs as you can see demonstrated. Start the first set with the heaviest weight you can do and do 10 full reps. Repeat again for the second set. Third set drop 10kg and do 15 reps Fourth set drop 10 morekg and do 20 reps. Good luck with the burn :)

Single leg Hip abductor machine 4x10 Perform this exercise by doing one leg at the time. Notice how I hold onto the machine with both of the hands. This exercise feels harder than the regular hip abduction movement and you should really feel

. Again increase weight at every

it in your glutes

set

Stair master 20 minutes- Cardio needs to be

twice a week at the end of your glute session or on a

separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk).

Week 3- Glute Workout 2: Start warming up with the same glute activation as the one above (hip thrusts, fire hydrants, kickbacks)

Free squats on rack - 3x10- Do a weight you think is challenging enough, remember that the bar alone weights 20kg so load up accordingly. You will use a bench underneath where you will pause for 3 seconds and then use your glute strength to come back up and squeeze at the top! Keep your back nice and straight, neutral spine and knees wide without going past your toes to avoid any injuries

Clams on cable machine 4x15 Use a strap for your thighs and a bench to elevate your body to allow a greater movement. Increase weight at every set and do one leg at a time to really feel the burn

Heavy hip thrust with abduction Use a plyo box for the hip thrusts. If you are very tall you can go for a regular bench insted. The exercise is like a regular hip thrust but when you reach the top, squeeze your glutes and do an abduction with your legs as you can see demonstrated. Start the first set with the heaviest weight you can do and do 10 full reps. Repeat again for the second set. Third set drop 10kg and do 15 reps Fourth set drop 10 morekg and do 20 reps. Good luck with the burn :)

Single leg Hip abductor machine 4x10 Perform this exercise by doing one leg at the time. Notice how I hold onto the machine with both of the hands. This exercise feels harder than the regular hip abduction movement and you should really feel it in

. Again increase weight at every set

your glutes

Single leg lateral kick 4x15 Use a strap on your thigh and and perform an abduction movement. Increase weight at every set.

Stair master 20 minutes- Cardio needs to be twice a week at the end of your glute session or on a separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk).

Week 4- Glute Workout 1:

Start warming up with the same glute activation as the one above (hip thrusts, fire hydrants, kickbacks)

Side leg leg press - 4x10- the side leg press helps you sculpt your side booty. Start with no weight at all until you master the correct form! Usually the leg press weights about 50kg on its own with no plates so start with no weight and do not lock your knees at the top

Elevated Split Squats 4x15 These will be your glute best friends. They are hard but yet so effective. Use a bosu ball where you will place your back leg and use a 2.5kg or a small weight plate where you will place the tip of your front foot (So that all the weight is on your heel). Increase weight at every set and go as low as you can forming a 90 degree angle. Keep your back straight when you do these and think about your glutes for

.

maximum engagement

Heavy hip thrust with abduction Use a plyo box for the hip thrusts. If you are very tall you can go for a regular bench insted. The exercise is like a regular hip thrust but when you reach the top, squeeze your glutes and do an abduction with your legs as you can see demonstrated. Start the first set with the heaviest weight you can do and do 10 full reps. Repeat again for the second set. Third set drop 10kg and do 15 reps Fourth set drop 10 morekg and do 20 reps. Good luck with the burn :)

Single leg push down - 4x10- increase weight at every set (Go heavy). Keep your back nice and tight and slowly come back up with a challenging weight. Your leg pushing the machine needs to form a 90 degree angle at the top and hold for 2 seconds.

Back extension on 45 degree angle 3x15 Notice how I am slighly curving my upper back in the picture. I use a resistance band for greater glute engagement. Slightly point your feet outward. You can hold a plate for progression

Stair master 20 minutes- Cardio needs to be twice a week at the end of your glute session or on a separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk).

Week 4- Glute Workout 2: Start warming up with the same glute activation as the one above (hip thrusts, fire hydrants, kickbacks)

Landmine deadlifts 4x15 - These are a variation of the conventional deadlifts and are very good for your glutes. The bar will force you to engage your glutes more. Remember to keep your back and spine neutral and use the mind muscle connection to your glutes for maximum engagement. Squeeze your glutes at the top but never arch your lower back. You use your glutes to squeeze at the top not your back.

Kettlebell swings 3x15 - If you are doing these correctly you will feel them right in your bum. Try a 15kg kettle bell but go heavier if you can! No pausing between each swing (rep). Keep your back straight and let me know if you feel it on your lower back. If you feel pain in your lower back stop the exercise as it means your form is not correct! Mind muscle connection to get those glutes on fire

Heavy hip thrust with abduction Use a plyo box for the hip thrusts. If you are very tall you can go for a regular bench insted. The exercise is like a regular hip thrust but when you reach the top, squeeze your glutes and do an abduction with your legs as you can see demonstrated. Start the first set with the heaviest weight you can do and do 10 full reps. Repeat again for the second set. Third set drop 10kg and do 15 reps Fourth set drop 10 morekg and do 20 reps. Good luck with the burn :)

Cable Machine Variation 4x15 Notice how I place my hands on the cable bar to begin with. Use one of the handle grips that you usually use for arms exercises and get your foot inside it as shown in the picture. Simply kick back and kick as high as you can. Really squeeze your glutes at the topand keep your back straight. It is all glute work so do not curve your spine and really think about your bum while you do it and you will feel this burning.Start with a light weight until you get used to these

Stair master 20 minutes- Cardio needs to be twice a week at the end of your glute session or on a separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk).

Week 5- Glute Workout 1: Start warming up with the same glute activation as the one above (hip thrusts, fire hydrants, kickbacks)

Use a bench to perform this exercise and place it on a 45 degree angle like you can see in the picture. You can also add a 5kg or 10kg  plate to hold onto your lifting leg for progression. Repeat 3x20 each leg

Single leg press on Smith Machine 4x15 Use a bosu ball where you can put your resting foot on and push with your other leg. Spine remains neutral and tight, do not curve as you do not want to cause any injuries. Start with a light weight until you get used to these, then progress with the weight over time (every 3 weeks possibly)

Elevated Split Squats 4x15 These will be your glute best friends and I want you to do them at least once a week and you need to get strong in these as they are so so good for your bum! They are hard but yet so effective. Use a bosu ball where you will place your back leg and use a 2.5kg or a small weight plate where you will place the tip of your front foot (So that all the weight is on your heel). Increase weight at every set and go as low as you can forming a 90 degree angle. Keep your back straight when you do these and think about your

.

glutes for maximum engagement

Abduction machine variation 3x15 This is a great burn out exercise that will target your hip dips or side booty if done correctly! Make sure you keep your spine neutral and tight and push with your glutes. Start with a lighter weight until you get used to these. It took me a while to get used to them as the movement is challenging but keep practising them until you get comfortable. They are a great exercise!

Single leg Hip abductor machine 4x10 Perform this exercise by doing one leg at the time. Notice how I hold onto the machine with both of the hands. This exercise feels harder than the regular hip abduction movement and you should really feel it in

. Again increase weight at every set

your glutes

Stair master 20 minutes- Cardio needs to be twice a week at the end of your glute session or on a separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk).

Week 5- Glute Workout 2: Start warming up with the same glute activation as the one above (hip thrusts, fire hydrants, kickbacks)

Smith Machine Kneeling squats 3x15 Add a small box and some mats like you see in the picture to allow extra depth. It is exactly like performing a squat on your knees. This will allow a bigger activation on your glutes. Make sure you don’t arch your back and keep it neutral and you do a big glute squeeze at the top. Increase weight at every set

Deadlift with resisance band 3x10 You can also do this with an olympic bar you don't have to choose the smith machine if you prefer it. Use a long resistance band and put in under a bench. Keep your back straight and do not curve it, push with your glutes not with your arms. Arms and back remain nice and straight. P.S. Notice how I grab the bar and my hand position and how I SQUEEZE at the top

Isometric hold with abduction Hold on the shown position for 15 seconds as wide as you can with a resistance band, squeeze your glutes as hard as you can during this time. Notice how I am pointing my foot downward and slightly tilting it.

Repeat four times

Heavy hip thrust with abduction Use a plyo box for the hip thrusts. If you are very tall you can go for a regular bench insted. The exercise is like a regular hip thrust but when you reach the top, squeeze your glutes and do an abduction with your legs as you can see demonstrated. Start the first set with the heaviest weight you can do and do 10 full reps. Repeat again for the second set. Third set drop 10kg and do 15 reps Fourth set drop 10 morekg and do 20 reps. Good luck with the burn :)

Fire hydrants on cables 4x15 Use a gym mat underneath for comfort. Use a thigh strap and lift your leg up just like you see in the picture. Increase weight at every set and squeeze your glutes at the top. These will make you feel the burn

Stair master 20 minutes- Cardio needs to be twice a week at the end of your glute session or on a separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk).

Week 6- Glute Workout 1: Start warming up with the same glute activation as the one above (hip thrusts, fire hydrants, kickbacks) Single leg press on Smith Machine 4x15 Use a bosu ball where you can put your resting foot on and push with your other leg. Spine remains neutral and tight, do not curve as you do not want to cause any injuries. Start with a light weight until you get used to these, then progress with the weight over time (every 3 weeks possibly)

Elevated Split Squats 4x15 These will be your glute best friends and I want you to do them at least once a week and you need to get strong in these as they are so so good for your bum! They are hard but yet so effective. Use a bosu ball where you will place your back leg and use a 2.5kg or a small weight plate where you will place the tip of your front foot (So that all the weight is on your heel). Increase weight at every set and go as low as you can forming a 90 degree angle. Keep your back straight when you do these and think about your

.

glutes for maximum engagement

Free squats on rack - 3x15- Do a weight you think is challenging enough, remember that the bar alone weights 20kg so load up accordingly. You will use a bench underneath where you will pause for 3 seconds and then use your glute strength to come back up and squeeze at the top! Keep your back nice and straight, neutral spine and knees wide without going past your toes to avoid any injuries

Leg press 5x10. This time switch machine and use this type of leg press. Make sure you get as close as your chest as possible and hold 2 seconds and slowly push with your heels at the top N.B Do not lock your knees at the top but maintain a slight bent position to avoid any damage in your knees.

Stair master 20 minutes- Cardio needs to be twice a week at the end of your glute session or on a separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk).

Week 6- Glute Workout 2: Start warming up with the same glute activation as the one above (hip thrusts, fire hydrants, kickbacks)

Single leg push down - 4x10- increase weight at every set (Go heavy). Keep your back nice and tight and slowly come back up with a challenging weight. Your leg pushing the machine needs to form a 90 degree angle at the top and hold for 2 seconds.

Back extension on 45 degree angle 3x15 Notice how I am slighly curving my upper back in the picture. I use a resistance band for greater glute engagement. Slightly point your feet outward. You can hold a plate for progression

Heavy hip thrust with abduction Use a plyo box for the hip thrusts. If you are very tall you can go for a regular bench insted. The exercise is like a regular hip thrust but when you reach the top, squeeze your glutes and do an abduction with your legs as you can see demonstrated. Start the first set with the heaviest weight you can do and do 10 full reps. Repeat again for the second set. Third set drop 10kg and do 15 reps Fourth set drop 10 more kg and do 20 reps. Good luck with the burn :)

Cable Machine Variation 4x15 Notice how I place my hands on the cable bar to begin with. Use one of the handle grips that you usually use for arms exercises and get your foot inside it as shown in the picture. Simply kick back and kick as high as you can. Really squeeze your glutes at the topand keep your back straight. It is all glute work so do not curve your spine and really think about your bum while you do it and you will feel this burning.Start with a light weight until you get used to these

Single leg Hip abductor machine 4x10 You can also switch this up by using both of the legs. This exercise feels harder than the regular hip abduction movement and you should really feel it in

. Again increase weight at every set

your glutes

Stair master 20 minutes- Cardio needs to be twice a week at the end of your glute session or on a separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk).

Week 7- Glute Workout 1: Start warming up with the same glute activation as the one above (hip thrusts, fire hydrants, kickbacks)

Plièè squats 4x10 Place a 10kg plate under your toes to focus all the weight on your heels. Feet together and pointing outwards, squat down. Again, start with lighter weight until you get used to these

Elevated Split Squats 4x15 These will be your glute best friends and I want you to do them at least once a week and you need to get strong in these as they are so so good for your bum! They are hard but yet so effective. Use a bosu ball where you will place your back leg and use a 2.5kg or a small weight plate where you will place the tip of your front foot (So that all the weight is on your heel). Increase weight at every set and go as low as you can forming a 90 degree angle. Keep your back straight when you do these and think about your

.

glutes for maximum engagement

Deadlift with resisance band 3x10 You can also do this with an olympic bar you don't have to choose the smith machine if you prefer it. Use a long resistance band and put in under a bench. Keep your back straight and do not curve it, push with your glutes not with your arms. Arms and back remain nice and straight. P.S. Notice how I grab the bar and my hand position and how I SQUEEZE at the top

Heavy hip thrust with abduction Use a plyo box for the hip thrusts. If you are very tall you can go for a regular bench insted. The exercise is like a regular hip thrust but when you reach the top, squeeze your glutes and do an abduction with your legs as you can see demonstrated. Start the first set with the heaviest weight you can do and do 10 full reps. Repeat again for the second set. Third set drop 10kg and do 15 reps Fourth set drop 10 more kg and do 20 reps. Good luck with the burn :)

Stair master 20 minutes- Cardio needs to be twice a week at the end of your glute session or on a separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk).

Week 7- Glute Workout 2: Start warming up with the same glute activation as the one above (hip thrusts, fire hydrants, kickbacks) Deadlift with resisance band 3x10 Time to increase the weight here, you need to be aiming at getting stronger with these exercises over time that is the secret of building a big butt. Up the weight and make sure you always push yoursefl. You can also do this with an olympic bar you don't have to choose the smith machine if you prefer it. Use a long resistance band and put in under a bench. Keep your back straight and do not curve it, push with your glutes not with your arms. Arms and back remain nice and straight. P.S. Notice how I grab the bar and my hand position and how I SQUEEZE at the top

Clams on cable machine 4x15 Use a strap for your thighs and a bench to elevate your body to allow a greater movement. Increase weight at every set and do one leg at a time to really feel the burn

Fire hydrants on cables 4x15 Use a gym mat underneath for comfort. Use a thigh strap and lift your leg up just like you see in the picture. Increase weight at every set and squeeze your glutes at the top. These will make you feel the burn

Heavy hip thrust with abduction Use a plyo box for the hip thrusts. If you are very tall you can go for a regular bench insted. The exercise is like a regular hip thrust but when you reach the top, squeeze your glutes and do an abduction with your legs as you can see demonstrated. Start the first set with the heaviest weight you can do and do 10 full reps. Repeat again for the second set. Third set drop 10kg and do 15 reps Fourth set drop 10 morekg and do 20 reps. Good luck with the burn :)

Elevated hip abduction 4x15 with 10 secs hold at the end Prepare yourself for the burn because you will feel these! Add a resistance band and elevate your glutes slightly off the seat like you can see on the picture. Really think about your glutes and squeeze them throughout every set. When you get to the last rep (15th) hold for 10 seconds with your wide leg position and squeeze to have an isometric resistance

Stair master 20 minutes- Cardio needs to be twice a week at the end of your glute session or on a separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk).

Week 8- Glute Workout 1: Start warming up with the same glute activation as the one above (hip thrusts, fire hydrants, kickbacks)

Smith Machine Kneeling squats 3x15 Add a small box and some mats like you see in the picture to allow extra depth. It is exactly like performing a squat on your knees. This will allow a bigger activation on your glutes. Make sure you don’t arch your back and keep it neutral and you do a big glute squeeze at the top. Increase weight at every set

Elevated Split Squats 4x15 These will be your glute best friends and I want you to do them at least once a week and you need to get strong in these as they are so so good for your bum! They are hard but yet so effective. Use a bosu ball where you will place your back leg and use a 2.5kg or a small weight plate where you will place the tip of your front foot (So that all the weight is on your heel). Increase weight at every set and go as low as you can forming a 90 degree angle. Keep your back straight when you do these and think about your

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glutes for maximum engagement

Heavy hip thrust with abduction Use a plyo box for the hip thrusts. If you are very tall you can go for a regular bench insted. The exercise is like a regular hip thrust but when you reach the top, squeeze your glutes and do an abduction with your legs as you can see demonstrated. Start the first set with the heaviest weight you can do and do 10 full reps. Repeat again for the second set. Third set drop 10kg and do 15 reps Fourth set drop 10 morekg and do 20 reps. Good luck with the burn :)

Abduction machine variation 3x15 This is a great burn out exercise that will target your hip dips or side booty if done correctly! Make sure you keep your spine neutral and tight and push with your glutes. Start with a lighter weight until you get used to these. It took me a while to get used to them as the movement is challenging but keep practising them until you get comfortable. They are a great exercise!

Stair master 20 minutes- Cardio needs to be twice a week at the end of your glute session or on a separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk).

Week 8- Glute Workout 2: Start warming up with the same glute activation as the one above (hip thrusts, fire hydrants, kickbacks)

Isometric hold with abduction Hold on the shown position for 15 seconds as wide as you can with a resistance band, squeeze your glutes as hard as you can during this time. Notice how I am pointing my foot downward and slightly tilting it.

Repeat four times

Single leg press on Smith Machine 4x15 Use a bosu ball where you can put your resting foot on and push with your other leg. Spine remains neutral and tight, do not curve as you do not want to cause any injuries. Start with a light weight until you get used to these, then progress with the weight over time (every 3 weeks possibly)

Plièè squats 4x10 Place a 10kg plate under your toes to focus all the weight on your heels. Feet together and pointing outwards, squat down. Again, start with lighter weight until you get used to these

Heavy hip thrust with abduction Use a plyo box for the hip thrusts. If you are very tall you can go for a regular bench insted. The exercise is like a regular hip thrust but when you reach the top, squeeze your glutes and do an abduction with your legs as you can see demonstrated. Start the first set with the heaviest weight you can do and do 10 full reps. Repeat again for the second set. Third set drop 10kg and do 15 reps Fourth set drop 10 morekg and do 20 reps. Good luck with the burn :)

Single leg Hip abductor machine 4x10 You can also switch this up by using both of the legs. This exercise feels harder than the regular hip abduction movement and you should really feel it in

. Again increase weight at every set

your glutes

Stair master 20 minutes- Cardio needs to be twice a week at the end of your glute session or on a separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk).

Love yourself simply because you deserve it In my experience I learned the importance of loving your body and appreciating what you have right now. It is important to understand that you are going to do this for none else but yourself. I suffered from anorexia and had financial issues in the past as well as having to deal with many other problems that you wouldn’t want to know. Life can be tough sometimes but the truth is that one else can help you be happy but you.   When you start practicing

self-love you will notice that your life will be sweeter and you will attract

happiness and love. You need to be willing to put that extra effort for yourself, do it because you deserve it.   The things that personally help me to practise self love are the following:   Have a

mantra to repeat to yourself every morning when you wake up. Go in front of the mirror and tell

yourself that you are the most important person in your life and that you deserve to achieve your dreams. At the beginning, it will sound stupid but the more you practise it the more you will start believing in it.   Also, find the time to write down a list of things that you are grateful for. They might be the most simple things like waking up in the morning, the love of your family and friends or just the things you own. It’s okay if you find it hard at the beginning, just keep doing it until you get used to it.  

Finally, have a vision, a goal. Print off an image of what you really want to achieve and make sure you look at it every morning to remind yourself why you are doing this......   I have done this for the past years and there were times when I felt stupid doing that, but now I can really appreciate the benefits of it. Find the time to look after yourself, you are the most important person and you deserve care. Practise self love everyday and you will start attracting positive things in your life.   Links that have kept me motivated:   https://www.youtube.com/watch?v=7XXbyvdLgVM   https://www.youtube.com/watch?v=jwjGw3BCryI   https://www.youtube.com/watch?v=_Udlctgpi-U