The home booty plan

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

THE HOME BOOTY PLAN Chiara Pugliesi IG: @chiara_pugliesi

Welcome To My Home Booty Plan Well done for deciding to join my fit famiglia. I created this  home guide with the intention of helping you to get used to the most common glute exercises and help those who could not afford a gym membership or have little time to train. Really hope you can take something out of this guide and cannot wait to see your progress already. You can decide to keep repeating the workouts as many times as you like! 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. I am always happy to help you if you have any questions, feel free to email me or dm me and I will do my best to reply ❤   If you work hard and are willing to put in the work, then I know you will be successful!     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 if you need any further explanation 

Remember that looks, and gym and how big your bum looks is not everything! Learn to love yourself first and work on your self esteem as well as looking after your physical body.

Disclaimers

1. Please, note that I am not a qualified personal trainer. However, I have transformed many poeple and managed to transform my body as well. If you have any particular injury, make sure you check with your doctor if you are able to follow the plan first.

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

WELCOME Welcome to my 'Home Booty Plan'. This guide will help you get a basic understanding of the key exercises that target your glutes.  Investing in some good resistance bands will help you get the most ouf of this guide. Later on, once you get used to all the exercises, it is good you progress up and start adding some weights to keep growing your muscles. I have included an exclusive link on YouTube that explains how this guide works, so make sure you give it a watch. If you have any questions at all feel free to get in touch with me as my main priority is help you achieve your fitness goals. Remember to take transformation pictures to keep track of your progress. I am already so proud of you xx

JOIN THE FOLLOWING FACEBOOK GROUP FOR EXTRA SUPPORT  click or copy and paste link below

https://www.facebook.com/gro ups/311163453188151/

This is a new addition which I decided to to implement to motivate and encourage each other every day. I will make sure I post there to check how everyone is doing and check your progress . You can post and share your questions there too.  

PLEASE WATCH THE FOLLOWING INTRO VIDEO:

click or copy and paste link below

https://youtu.be/5oUx8F27TQM

The link above explains how this guide works and there are some tenchinque tips you do not want to miss out in order to master the exercises in this guide. It is an addition I added to this guide only so hope you guys appreciate this little extra I made for you ❤

WORKOUT SPLIT Booty workouts per week ( targeting side booty aka Gluteus Medius and Minimus & Gluteus Maximus aka middle/upper and under-booty). Ab circuit per week - However, You can decide to repeat that same ab workout multiple times in a week depending on how busy your schedule is

The main thing is is that when you train legs you leave your muscles to rest at least 48 hours before your next leg session. Make sure your muscles are not too sore when you do your next session. If they are, avoid training until you fully recover

Every Booty/Leg Session will include 5 exercises per day. Considering I am giving you a 3 booty days workout split per week, you do not need more than 5 exercises per session.

In terms of the ab workouts, you can decide to repeat those more times during the week depending on your own lifestyle as everyone has different needs, the minimum you should do is 1 ab session per week but if you want to repeat it a few more times during the week, feel free to do so.

EASILY REPLACE THE INGREDIENTS OF THE MEAL PLAN WITH WHAT YOU LIKE If you dont like some of the ingredients I use in the recipes of the meal plan you can easily swap them with what you like!

E.g. if you don't eat normal milk you can use almond or oat milk if you don't eat beef you can use chicken or turkey If you don't like fish, try tofu or again chicken

This is all about

YOU ENJOYING YOUR

FOOD. Let's make this jouney fun and tasty :)

N.B IF YOU have any food allergies please check with your dietitian or doctor as I am not responsible for any allergies or intolerance as this plan should only be used as a reference. I am not a nutritionist but this is what it has worked for me and my clients.

By reading and using this guide you agree to the terms above.

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.

BREAKFAST MEALS Protein Porridge CALORIES : 406

PROTEIN: 34

CARBS: 56

FAT: 5

Oats (57g) 1 Handful of frozen berries Cinnamon 1 squirt of honey 1 scoop of vanilla protein powder or any other flavour of choice

Granola Bowl CALORIES : 470

PROTEIN: 38

CARBS: 66

Granola 1.5 cup 1 cup of skim milk Cinnamon 1 cup of berries of choice Protein shake to drink aside with 1 scoop of protein

FAT: 8

Protein Pancakes CALORIES : 765

PROTEIN: 65

CARBS: 72

FAT: 16

1 ripe banana - mash this with a fork first 2 eggs - add these on the mashed banana mix 1/4 cup of oats - mix with the above Pinch of salt and cinnamon & 1 scoop of protein powder Fry on non-stick pan & serve with dark chocolate & fruit of choice

Superfood smoothie CALORIES : 440

PROTEIN: 32

CARBS: 71

FAT: 5

1 frozen banana- chopped 1/2 cup of blueberry or vanilla yogurt 1/2 of blueberries 1 cup or spinach or kale 1 cup of vanilla protein powder 1 cup of almond milk Throw all ingredients in a blender and mix until thick

Eggs on toasts CALORIES : 256

PROTEIN: 31

CARBS: 31

3 egg whites, 1 yolk 2 slices of wholegrain bread 1/3 of 50% reduced fat cheese 2 handful of spinach 1 pinch of pepper

FAT: 8

Avocado & Egg Toast CALORIES : 422

PROTEIN: 23

CARBS: 41

FAT: 27

2 egg whites 1 avocado 1 squirt of lemon 1 poached egg on top 2 slices of wholegrain bread 1 handful of spinach or Kale Top it up with chilli flakes or any other seasoning of choice

English Breakfast CALORIES : 444

PROTEIN: 23

CARBS: 47

FAT: 20

1 fried egg 3 slices of turkey/pork bacon 1 cup of beans cherry tomatoes  mushrooms of choice You can add 2 slices of bread too

LUNCH & DINNER MEALS Pasta with prawns & veggies (recommend this high carb meal before your leg workout) CALORIES : 450

PROTEIN: 32

CARBS: 71

FAT: 4

100g of wholewheat pasta 100g of frozen or fresh prawns 1 bell pepper 1 cup of broccoli cherry tomatoes

2 Homemade burritos CALORIES : 647

PROTEIN: 39

CARBS: 4

FAT: 30

150g of steak fillet sliced 1 whole tomato 2 wraps  fresh onions salad of choice

Oven bake (again I would recommend high carby food before leg day) CALORIES : 755

PROTEIN: 42

CARBS: 133

FAT: 10

2 large potatoes 1 cup of broccoli 1 salmon fillet 1 red onion Bake in the oven for 35 mins Add low fat cheese and breadcrumbs & bake for other 5 minutes

Tortellini CALORIES : 521

PROTEIN: 32

CARBS: 60

FAT: 14

150g of spinach & ricotta tortellini or any other flavour of choice 100g of minced turkey meat Tomato sauce of choice Basil & pinch of pepper for flavour

Linguine with clams or mussels CALORIES : 720

PROTEIN: 40

CARBS: 109

FAT: 9

150g of linguine 150g of mussels or clams garlic sauce seasoning of choice Basil Add rocket salad on the side

Salmon fillet with salad CALORIES : 448

PROTEIN: 28

CARBS: 44

100g of salmon or 1 salmon fillet 2 potatoes 1 cup of spinach 1 fresh tomato 1/2 red onion Lemon juice to taste

FAT: 18

Stuffed peppers CALORIES : 431

PROTEIN: 49

CARBS: 50

FAT: 7

Use 1.5 peppers for this 150g of cous cous 100g of chicken breast Top them up with bread crums and 50% reduced fat cheese Boil cous cous separately and once ready stuff peppers and bake in the oven.

Chicken Kebabs CALORIES : 301

(I recommend having low calorie meals on your rest days) 

PROTEIN: 30

CARBS: 38

FAT: 1

100g of chicken breast or turkey 1 onion 3 cherry tomatoes  Lemon juice You can add some couscous on the side as this will be a very low calorie meal + 150g of couscous- Pan fry or bake

Salmon Pasta CALORIES : 616

PROTEIN: 37

CARBS: 90

150g of penne pasta 100g of smoked salmon 1/2 onion Fresh basil Tomato sauce to taste

FAT: 12

Omelette CALORIES : 272

PROTEIN: 30

CARBS: 10

FAT: 11

3 egg whites, 2 whole eggs (Large) 1 cup of broccoli or spinach 1 onion Tomato Parmesan cheese to taste

Salmon bagel x 2 CALORIES : 746

PROTEIN: 50

CARBS: 97

FAT: 16

2 bagels 150g of smoked salmon Low fat cream cheese Pepper and seasoning of choice Fresh spring onion to taste

Stuffed aubergines CALORIES : 550

PROTEIN: 39

CARBS: 37

FAT: 34

1 big aubergine/eggplant 1 cup of feta cheese Pomegranate- optional 50g chicken deli slices or chicken breast

Cut aubergine in half and with a spoon carve out the insides. Stuff it with the ingredients above and add the rest of the aubergine on top. Bake for 20-30 mins depending on your oven. Add raw pomegranate on top once ready

SNACKS Peanut butter rice cake x 2 CALORIES : 431

PROTEIN: 11

CARBS: 76

FAT: 17

2 rice cakes 2 tablespoons of peanut butter  1 banana 1 handful of blueberries Cinammon on top

Grenade bar or any other protein bar CALORIES : 220

PROTEIN: 23

CARBS: 20

FAT: 8

Grenade bars can be find almost in any UK stores but if you don't have those in your country you can easily get any other protein bar :)

Parfait with Yogurt CALORIES : 325

PROTEIN: 15

100g Greek Yogurt 0.5 cup of granola Fruit of choice to garnish  Enjoy cold or freeze it :)

CARBS: 54

FAT: 8

SNACKS Mozzarella "Caprese" style CALORIES : 431

PROTEIN: 11

CARBS: 76

FAT: 17

CARBS: 8

FAT: 16

1 mozzarella light 1 tomato Chilli oil or normal olive oil Pepper and fresh basil to garnish (optional)

Peanut butter banana sandwich CALORIES : 295

PROTEIN: 7

Cut a banana into pieces. Grab some peanut putter and add it on top. Then add another piece of banana and voila', you got some healthy mini snacks. You could even dip them in Greek yogurt and freeze them to increase protein levels

Nuts- Almonds CALORIES : 276

PROTEIN: 10.1

CARBS: 10.3

FAT: 23

One handful of nuts as a snack. You can choose any of your favourite. I personally prefer alomonds and I usually roast them in the oven for 5 minutes and they taste SO MUCH NICER

WEEK ONE - LET'S GET THIS!!!

'The body achieves what the mind believes' - Anonymous 

Week 1- Day 1: EXERCISE 1: Jumping Lunges 

3x20 Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles Explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips. As you jump into the air, bring your feet quickly together and switch positions as you begin to land. As you land, maintain a balanced foot position. Have your knees facing the same direction at your toes. Don't lock your knees.

4x15

EXERCISE 2: Banded Deadlift

You could even decide to use one resistance band but I like to add two to feel more tension/resistance throughtout the movement Keep your spine neutral as you go down Hinge back with your glutes to ahieve a full stretch When you come back up, do not hyperextend your back forward but limit yousefl to squeezing your glutes If you have some weights e.g. barbells, you can replace the long resistance band with 2 dumbbells

EXERCISE 3: Single-leg Deadlift

4x15 If you do not have a good balance you can hold onto your wall as it might be easier and you can then focus on your glutes more Use a resistance band Lean forward in your hips, shifting your weight onto one leg while your other leg engages and starts to extend straight behind you Keep a slight bend in your standing leg. Slowly bring in your extended leg and return to starting position. Repeat with the other leg Again, if you have weights, hold a dumbbell bring your arms straight down with the weight

4x15

EXERCISE 4: Banded Fire Hydrant

Lean on one elbow for greater glute recruitment, keeping the other arm slightly bent Use a resistance band Open your leg as wide as you can fully stretching your muscles Return to initial position If you have a dumbbell you can add it to your workout by placing it behind your knees

EXERCISE 5: Banded Kickbacks

4x15 Get one of the extremities of the resistance band inside one of the foot of the sofa or use something heavy to hold your weight Hold onto the sofa to prevent it from sliding towards you Get one foot inside the opposite extremity of the loop and kick back Make sure you lean forward and do not arch your back when you do this exercise Repeat 15 times x4

Week 1- Day 3: EXERCISE 1: Shoulder Taps 

3x25 Start in a plank position lift one palm to the top of your opposite shoulder and pause for one second before returning to start Repeat the same thing with the opposite arm Make sure you engage your core throughout the movement keeping it nice and tight

4x30

EXERCISE 2: Weighted Crunches

You can use a dumbbell for this exercise or if you haven't got one use a water bottle to add weight With your feet planted on the floor, crunch and lift the weight up Make sure you don't add too much pressure to your spine when you come up, you want to train and engage your core not your spine Repeat 30 times

EXERCISE 3: Russian Twist

3x25 Sit on the floor and bring your legs out straight. Lean back slightly so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core. Balancing here, twist your torso from side to side without moving your legs. Move slowly and breathe Keep your core engaged throughout the whole exercise

4x15

EXERCISE 4: Cocoons

Use a small dumbbell or a water bottle for this exercise Lift your legs up and form a 90 degree angle Pass it across your legs and place the bottle on top of your ankles Get back to the initial position and keep crunching forward to pass the bottle up

Week 1- Day 4: 3x20

EXERCISE 1: Side Lying Hip Abduction

Lay on one side of your body, resting on the sofa Slightly tilt the foot of the working leg downward Raise your leg all the way up Then bring it back down Repeat 20 times

4x20

EXERCISE 2: Single-leg Hip Thrusts

Place your back against the sofa, with one knee bent and that foot flat on the floor. Raise your other leg and bend your knee so that your hip and knee form 90-degree angles. Place the back of your elbows against the sofa. Add a resistance band Pushing your knees out, squeeze your glutes and raise your hips until they’re in line with your torso. repeat x 20

3x20

EXERCISE 3: Side Lying Hip Abduction

Lay on one side of your body, resting on the sofa Slightly tilt the foot of the working leg downward Raise your leg all the way up Then bring it back down Repeat 20 times

4x20

EXERCISE 4: Single-leg Hip Thrusts

Place your back against the sofa, with one knee bent and that foot flat on the floor. Raise your other leg and bend your knee so that your hip and knee form 90-degree angles. Place the back of your elbows against the sofa. Add a resistance band Pushing your knees out, squeeze your glutes and raise your hips until they’re in line with your torso. repeat x 20

4x20

EXERCISE 5: Single-leg Squats

Use your right leg to step on the sofa  Maintain a neutral spine throughout the movement Knees always aligned to your feet do not let them cave in or cave out Slowly come down from the sofa taking your time and fully engaging your glute muscles This exercise is challenging so make sure you perform it slowly

Week 1- Day 6: 3x20

EXERCISE 1: Side Leg Press

Lay on one side of your body, resting on the floor Use a long resistance band and get inside it like shown in the picture Raise your leg all the way up in a form of a side kick Repeat 20 times

4x20

EXERCISE 2: Banded Clams

Lie on your side, with legs stacked and knees bent at a 45-degree angle. Open your leg forming a clam shape, whilst keeping the feet together throughout  the whole movement Keep core tight during the exercise Repeat 20 times

3x20

EXERCISE 3: Banded Kickbacks

Get into all fours, with a straight spine,  contracting your core muscles Extend your right leg back and up Contract your glute at the top of the move and hold Return to your starting position without touching your knee to the ground and repeat.

4x25

EXERCISE 4: Single-leg Hip Thrusts

Place your back against the sofa, with one knee bent and that foot flat on the floor. Raise your other leg and bend your knee so that your hip and knee form 90-degree angles. Place the back of your elbows against the sofa. Add a resistance band Pushing your knees out, squeeze your glutes and raise your hips until they’re in line with your torso. repeat x 20

4x25

EXERCISE 5: Banded Lateral Kick

Tie the resistance band around your sofa or anything that is heavy enough to support your weight Get the furthest foot inside the loop Bend forward on a 45 degree angle Hold onto the sofa for more stability if you need to Kick to the side engaging your top and side glutes Repeat 25 times x4

WEEK 1 COMPLETE! Home Booty Plan

Booty Gains

Favourite exercise of the week:

Biggest achievement this week:

Improvements I need to make:

Share your progress with me Tag me on

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your stories & posts

WEEK TWO - TIME FOR GAINS!!

Fitness is not about being better than someone else, it's about being better than who you used to be!

Week 2- Day 1: EXERCISE 1: Hip Thrusts

4x20 Place your back against the sofa, shoulder blades level Keep your chin tucked in, eyes looking forward Feet wide apart with toes pointing outward In the top position, your knees should be bent at 90° and your shoulders should be near the top of the sofa, with your body forming a straight line between them. Pause at the top of the lift and squeeze your glutes, then lower your hips slowly as close to the floor as possible, without touching the floor with your glutes

EXERCISE 2: Split Squats

4x12 Plant your front food flat on the floor Back foot comfortably placed on the sofa 'Squat' down as deep as you can, maintaining a straight back, you could lean slightly forward to engage your glutes more As you come up squeeze your glutes Go slowly back down really focusing on that mind muscle connection with your glutes, then come back up

3x20

EXERCISE 3: Kneeling Squats

Use a long resistance band to increase the level of difficulty Place the resistance band below your knees  Hinge backward with your glutes, fulling stretching the muscle (until your glutes touch your heels) Keep your spine neutral Come back up and squeeze your glutes

4x20

EXERCISE 4: Single-leg Hip Thrusts

Place your back against the sofa, with one knee bent and that foot flat on the floor. Raise your other leg and bend your knee so that your hip and knee form 90-degree angles. Place the back of your elbows against the sofa. Add a resistance band Pushing your knees out, squeeze your glutes and raise your hips until they’re in line with your torso. repeat x 20

4x30

EXERCISE 5: Dynamic Reverse Lunge

Stand upright and take a large step backward with your left foot Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90degree angle and pointing toward the floor with your left heel lifted When you come up, bring the working leg all the way up allowing a deep stretch and repeat

Week 2- Day 3: EXERCISE 1: Heel Taps

4x35 Lay down on the floor with your head and shoulders raised looking between your legs. Knees should be bent with your feet planted on the floor Alternate touching each ankle with your hands by moving from side to side keeping your head and shoulders raised off the floor. Keep your core engaged thoughout the workout

EXERCISE 2: Russian Twist

3x30 Sit on the floor and bring your legs out straight. Lean back slightly so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core. Balancing here, twist your torso from side to side without moving your legs. Move slowly and breathe Keep your core engaged throughout the whole exercise

4x20

EXERCISE 3: Dynamic V-Sit Holds

Keep your weight on your glutes, lifting your upper back and legs Arms parallel to the floor Bring your legs as close to your chest as possible whilst maintaing your form Return to the initial postion without letting your feet touch the floor Keep tensing your abs and repeat 20 times x4

EXERCISE 4: Shoulder Taps 

3x25 Start in a plank position lift one palm to the top of your opposite shoulder and pause for one second before returning to start Repeat the same thing with the opposite arm Make sure you engage your core throughout the movement keeping it nice and tight

Week 2- Day 4: EXERCISE 1: Glute Bridges

4x20 Lie on the floor, with your knees bent and heels flat on the ground with your toes up, this allows you to focus more on your glutes. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Hold your bridged position for a couple of seconds before easing back down When you come back down, do not touch the floor but get as close to it as possible for maximum tension

EXERCISE 2: Split Squats

4x12 Plant your front food flat on the floor Back foot comfortably placed on the sofa 'Squat' down as deep as you can, maintaining a straight back, you could lean slightly forward to engage your glutes more As you come up squeeze your glutes

Go slowly back down really focusing on that mind muscle connection with your glutes, then come back up

4x10

EXERCISE 3: Side Squats

Place on foot on the sofa Squat down with the working leg, maintaing a slight bent knee Squeeze as you come back up Play with your foot stance to find a position that is comfortable to yout height

EXERCISE 4: Single-leg Elevated Hip Thrusts

4x20 Same principle as the Single Leg Hip Thrust, but this time place your foot on the sofa Make sure you keep your neck tucked in to avoid any injuries Use a resistance band to add more tension Go as low as you can without touching the floor

EXERCISE 5: Jump Squats

3x15 Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control. Get a resistance band just above your knees but don't ket your knees cave in when you come down

Week 2- Day 6: 4x20

EXERCISE 1: Standing Kickbacks

Hold onto the wall for better stability Slightly lean forward Lift one leg and kick back using a resistance band to add further tension Repeat 20 times

EXERCISE 2: Curtsey Lunge w/ Side Kick

4x15 Stand with your feet hip-width apart Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. When you come back home lift your right leg to the side to engage your side glute muscles Repeat x15

3x20

EXERCISE 3: Side Lying Hip Raises

Rest on one side of your body Lift your hips up as well as the leg parallel to the floor, keeping one of your elbows on the floor This exercise requires practice as it is tough but it will really target your glutes and hips

4x25

EXERCISE 4: Lying Abduction

Back against the floor, maintaining your spine neutral Place a resistacne band between your legs Perform an abduction by opening your legs as wide as you can go Return to the initial 90 degree angle position Repeat x25

4x20

EXERCISE 5: Banded Single Leg RDLs

Step on the loop while holding the other extremity with your hand Other leg standing back and both of the legs slightly bent Bend forward pushing your hips back Then come back up still holding onto the resistance band

WEEK 2 COMPLETE! Home Booty Plan

Booty Gains

Favourite exercise of the week:

Biggest achievement this week:

Improvements I need to make:

Share your progress with me Tag me on

Screenshot page

Fill Form

your stories & posts

WEEK THREE - SMASHING IT! :)

'Take care of your body, it is the only place you have to live' - Jim Rohn

Week 3- Day 1: EXERCISE 1: In & Out Jump Squats

4x20 Feet close together, squat down until you form a 90 degree angle with your legs Jump up  Land on you feet on a wider stance Jump up and return to the intial position Repeat 20 times Make sure you do not add pressure on your knees

All the pressure should be on your glutues medius and Maximus

EXERCISE 2: Weighted Split Squats

4x12 Hold a weight or if you do not have any, use a bottle of water Plant your front food flat on the floor Back foot comfortably placed on the sofa 'Squat' down as deep as you can, maintaining a straight back, you could lean slightly forward to engage your glutes more As you come up squeeze your glutes Go slowly back down really focusing on that mind muscle connection with your glutes, then come back up

4x20

EXERCISE 3: Squats with Side Kick

Same technique as for the squay apply Squat down and lift your right foot to the side Squat down again Lift your left foot to the side Toes always pointing outward Repeat 4 times

4x20

EXERCISE 4: Single-leg Hip Thrusts

Place your back against the sofa, with one knee bent and that foot flat on the floor. Raise your other leg and bend your knee so that your hip and knee form 90-degree angles. Place the back of your elbows against the sofa. Add a resistance band Pushing your knees out, squeeze your glutes and raise your hips until they’re in line with your torso. repeat x 20

4x35

EXERCISE 5: Banded Seated Abduction

Sit on the sofa with your back leaning slightly forward Band around your knees Leaning forward (this is essential as it will allow you to engage your glutes more) Open your legs as wide as you can Return to the initial position and repeat with little rest in between

Week 3- Day 3: EXERCISE 1: 360 Leg Rotations

4x25 Start with your back flat on the floor Get your legs together and lift them up Draw a circle with your legs and keep your palms flat on the mat to prevent you from sliding down Maintain your back and shoulders flat thoughout the movement, only body part moving should be your legs

4x25

EXERCISE 2: Modified Leg Crunches

Place a bottle or any other object in front of you to use as an obstacle for your leg crunches Sit up and extend your legs as far as your can whilst keeping your core nice and tight Retract your legs back with your feet close together Repeat 20 times

4x40

EXERCISE 3: Mountain Climbers

Get into a plank position, making sure to distribute your weight evenly between your hands and your toes. Pull your right knee into your chest as far as you can. Then switch, pulling that knee out and bringing the other knee in. Keeping your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.

3x10

EXERCISE 4: Side Plank

Lie on your right side, legs extended and stacked from hip to feet. Make sure your head is directly in line with your spine. Your left arm can be aligned along the left side of your body. Engage your ab muscles Lift your hips and knees from the mat while exhaling. After several breaths, inhale and return to the starting position. The goal should be to hold for 60 seconds. Change sides and repeat.

Week 3- Day 4: EXERCISE 1: Weighted Kneeling

4x20 Add weight to progress, or a bottle of water N.B heavier weights in the future can be better as you progress Use a long resistance band to increase the level of difficulty Place the resistance band below your knees  Hinge backward with your glutes, fulling stretching the muscle (until your glutes touch your heels) Keep your spine neutral Come back up and squeeze your glutes

3x20

EXERCISE 2: Side Lying Hip Abduction

Lay on one side of your body, resting on the sofa Slightly tilt the foot of the working leg downward Raise your leg all the way up Then bring it back down Repeat 20 times

EXERCISE 3: Single-leg Elevated Hip EXERCISE 3: Side Squats Thrusts

4x20 4x10 Same as the the sofa Single Leg Hip Thrust, Placeprinciple on foot on

but this down time place your foot onleg, themaintaing sofa Squat with the working Make sure youknee keep your neck tucked in to a slight bent avoid any injuries Squeeze as you come back up

Use a with resistance band to add more tension Play your foot stance to find a position Go asislow as you can without touching the that comfortable to yout height floor

EXERCISE 4: Side Squats

4x10 Place on foot on the sofa Squat down with the working leg, maintaing a slight bent knee Squeeze as you come back up Play with your foot stance to find a position that is comfortable to yout height

EXERCISE 5: Box Squats

4x25 Place on foot on the sofa Squat down with the working leg, maintaing a slight bent knee Squeeze as you come back up Play with your foot stance to find a position that is comfortable to yout height

Week 3- Day 6: EXERCISE 1: 360 degree leg rotations

3x20 This is similar to the fire hyrdrants but it will involve a 360 leg rotation instead Lift your working leg up and 'draw' a circle

in the air, this will help engage all your glute muscles on a 360 degree level One arm is slightly bent while the other one rests on the elbow

EXERCISE 2: Weighted Split Squats

4x12 Hold a weight or if you do not have any, use a bottle of water Plant your front food flat on the floor Back foot comfortably placed on the sofa 'Squat' down as deep as you can, maintaining a straight back, you could lean slightly forward to engage your glutes more As you come up squeeze your glutes Go slowly back down really focusing on that mind muscle connection with your glutes, then come back up

4x15

EXERCISE 3: Banded Deadlift

You could even decide to use one resistance band but I like to add two to feel more tension/resistance throughtout the movement Keep your spine neutral as you go down Hinge back with your glutes to ahieve a full stretch When you come back up, do not hyperextedn your back forward but limit yousefl to squeezing your glutes If you have some weights e.g. barbells, you can replace the long resistance band with 2 dumbbells

4x25

EXERCISE 4: Single-leg Hip Thrusts

Place your back against the sofa, with one knee bent and that foot flat on the floor. Raise your other leg and bend your knee so that your hip and knee form 90-degree angles. Place the back of your elbows against the sofa. Add a resistance band Pushing your knees out, squeeze your glutes and raise your hips until they’re in line with your torso. repeat x 20

4x10

EXERCISE 5: Squats with ISO hold

Perform a normal squat but when you come down you stay down for 5 seconds and really squeeze your glutes as hard as you can while pausing down and not moving This technique is called isometric training and it is really effective as it really targets your glutes when done properly repeat 10 times

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WEEK FOUR - HALF THE WAY THERE

In two weeks, you will feel it. In four weeks, you will see it. In 8 weeks you will hear it!

Week 4- Day 1: EXERCISE 1: Weighted Glute Bridges

3x20 Add weight Lie on the floor, with your knees bent and heels flat on the ground with your toes up, this allows you to focus more on your glutes. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Hold your bridged position for a couple of seconds before easing back down When you come back down, do not touch the floor but get as close to it as possible for maximum tension

EXERCISE 2: Weighted Split Squats

4x12 Hold a weight or if you do not have any, use a bottle of water Plant your front food flat on the floor Back foot comfortably placed on the sofa 'Squat' down as deep as you can, maintaining a straight back, you could lean slightly forward to engage your glutes more As you come up squeeze your glutes Go slowly back down really focusing on that mind muscle connection with your glutes, then come back up

EXERCISE 3: Weighted Kneeling

4x20 Add weight to progress, or a bottle of water N.B heavier weights in the future can be better as you progress Use a long resistance band to increase the level of difficulty Place the resistance band below your knees  Hinge backward with your glutes, fulling stretching the muscle (until your glutes touch your heels) Keep your spine neutral Come back up and squeeze your glutes

EXERCISE 4: Jumping Lunges 

3x20 Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles Explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips. As you jump into the air, bring your feet quickly together and switch positions as you begin to land. As you land, maintain a balanced foot position. Have your knees facing the same direction at your toes. Don't lock your knees.

EXERCISE 5: Squat Step Ups

3x20 Start standing upright Place one foot on the sofa, then the second one and squat while being on the sofa Step back down with one foot at the time Squat again Repeat Take yout time when doing these as they require balance

Week 4- Day 3: EXERCISE 1: V-Sit Holds

3x12 Lift your arms, shoulders and legs off the ground  Hold this lifted position by contracting your abdominals. Reach you arms straight toward your shins while maintaining a strong spine Hold for 30 seconds if you are a beginner, 60/60 seconds plus if you are more advanced

4x15

EXERCISE 2: Cocoons

Use a small dumbbell or a water bottle for this exercise Lift your legs up and form a 90 degree angle Pass it across your legs and place the bottle on top of your ankles Get back to the initial position and keep crunching forward to pass the bottle up

EXERCISE 3: Heel Taps Lay down on the floor with your head and shoulders raised looking between your legs. Knees should be bent with your feet planted on the floor Alternate touching each ankle with your hands by moving from side to side keeping your head and shoulders raised off the floor. Keep your core engaged thoughout the workout

EXERCISE 4: Side to Side Planks 

3x25 With your arms straight get in a plank position Move your legs from one side to the other, maintaining your back straight and head aligned to the back Tense/squeeze your abs while doing this exercise to engage them as much as possible

Week 4- Day 4: EXERCISE 1: Single-leg Deadlift

4x15 If you do not have a good balance you can hold onto your wall as it might be easier and you can then focus on your glutes more Use a resistance band Lean forward in your hips, shifting your weight onto one leg while your other leg engages and starts to extend straight behind you Keep a slight bend in your standing leg. Slowly bring in your extended leg and return to starting position. Repeat with the other leg Again, if you have weights, hold a dumbbell bring your arms straight down with the weight

3x20

EXERCISE 2: Side Lying Hip Abduction

Lay on one side of your body, resting on the sofa Slightly tilt the foot of the working leg downward Raise your leg all the way up Then bring it back down Repeat 20 times

EXERCISE 3: Single-leg Elevated Hip EXERCISE 3: Side Squats Thrusts

4x20 4x10 Same as the the sofa Single Leg Hip Thrust, Placeprinciple on foot on but this down time place your foot onleg, themaintaing sofa Squat with the working Make sure youknee keep your neck tucked in to a slight bent avoid any injuries Squeeze as you come back up Use a with resistance band to add more tension Play your foot stance to find a position Go asislow as you can without touching the that comfortable to yout height floor

4x20

EXERCISE 4: Single-leg Hip Thrusts

Place your back against the sofa, with one knee bent and that foot flat on the floor. Raise your other leg and bend your knee so that your hip and knee form 90-degree angles. Place the back of your elbows against the sofa. Add a resistance band Pushing your knees out, squeeze your glutes and raise your hips until they’re in line with your torso. repeat x 20

EXERCISE 5: Banded Kickbacks

4x15 Get one of the extremities of the resistance band inside one of the foot of the sofa or use something heavy to hold your weight Hold onto the sofa to prevent it from sliding towards you Get one foot inside the opposite extremity of the loop and kick back Make sure you lean forward and do not arch your back when you do this exercise Repeat 15 times x4

Week 4- Day 6: EXERCISE 1: Lateral Side Kicks

3x20 Same Starting position as for the fire hydrants

Extend the leg all the way back crossing the resting leg Then kick to the opposite direction Core remains nice and tight This exercise will target your side and under booty

4x25

EXERCISE 2: Standing Hip Abduction

Place a resistance band just above your knees One hand on your hips Slightly lean forward Abduct laterally with one leg whilst maintaining the other one on the floor Hold onto a wall if you require extra balance Repeat for each leg x25

4x20 3x20

EXERCISE 3: Banded Kickbacks

Get into all fours, with a straight spine,  contracting your core muscles Extend your right leg back and up Contract your glute at the top of the move and hold Return to your starting position without touching your knee to the ground and repeat.

EXERCISE 4: Hip Thrusts

4x20 Place your back against the sofa, shoulder blades level Keep your chin tucked in, eyes looking forward Feet wide apart with toes pointing outward In the top position, your knees should be bent at 90° and your shoulders should be near the top of the sofa, with your body forming a straight line between them. Pause at the top of the lift and squeeze your glutes, then lower your hips slowly as close to the floor as possible, without touching the floor with your glutes

4x30

EXERCISE 5: Dynamic Reverse Lunge

Stand upright and take a large step backward with your left foot Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90degree angle and pointing toward the floor with your left heel lifted When you come up, bring the working leg all the way up allowing a deep stretch and repeat

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WEEK FIVE - BELIEVE IN YOURSELF

'You have to believe in yourself when none else does - that makes you a winner right there' - Venus Williams

Week 5- Day 1: EXERCISE 1: Chair Step ups

4x15 Step up with the right foot, pressing through the heel to straighten your right leg. Bring the left foot to meet your right foot on top of the step. Bend your right knee and step down with the left foot. If you haven't got a good balance feel free to hold onto the wall for stability As you progress with the exercise, if you got any free weights at home, you could even do these holding some dumbbells

3x20

EXERCISE 2: Squats with back kick

If you haven't got a dumbbell at home, you can just use your bodyweight Squat down just below your knees When you come up, squeeze and then kick back with one leg Squat down and when yuo come up kick back with the second leg Repeat 20 times

EXERCISE Pumps EXERCISE3:3:Frog Side Squats

4x10 4x25 Sit withon your knees on sofa the floor pointing Place foot on the outwards andwith yourthe feet together. Your legs Squat down working leg, maintaing should make diamond shape a slight bentaknee Lie back on the floor as back you would for glute Squeeze as you come up bridges Play with your foot stance to find a position Squeezing your glutes lift your hips so that is comfortable tohard, yout height that your body makes a straight line to your knees. Lower your glutes back down without touching the floor, and repeat

4x25

EXERCISE 4: Lying Abduction

Back against the floor, maintaining your spine neutral Place a resistacne band between your legs Perform an abduction by opening your legs as wide as you can go Return to the initial 90 degree angle position Repeat x25

4x25

EXERCISE 5: Banded Lateral Kick

Tie the resistance band around your sofa or anything that is heavy enough to support your weight Get the furthest foot inside the loop Bend forward on a 45 degree angle Hold onto the sofa for more stability if you need to Kick to the side engaging your top and side glutes Repeat 25 times x4

Week 5- Day 3: 3x25

EXERCISE 1: Wood Choppers

You could do this exercise either standing up or on your knees Hold a weight or if you haven't got any, hold a water bottle Without twisting your tose too much move the weight from one bottom side to the diagonal opposite Do the same for the other side and repeat 25 times

EXERCISE 2: Flutter Kicks

3x50 Keeping your legs straight and together start lowering one leg. Raise your lowered leg and lower the other, focusing on keeping your core engaged. You can hold onto the mat with your hands for more stability too to prevent you from sliding down the matt

EXERCISE 3: Russian Twist

3x30 Sit on the floor and bring your legs out straight. Lean back slightly so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core. Balancing here, twist your torso from side to side without moving your legs. Move slowly and breathe Keep your core engaged throughout the whole exercise

4x40

EXERCISE 4: Mountain Climbers

Get into a plank position, making sure to distribute your weight evenly between your hands and your toes. Pull your right knee into your chest as far as you can. Then switch, pulling that knee out and bringing the other knee in. Keeping your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.

Week 5- Day 4: EXERCISE 1: Side Lying Hip Abduction

3x30 Lay on one side of your body Place a short resistance band around your ankles Lift your leg up as high as you can go in order to engage your side glute muscles Reps are higher here in order to help you pump your muscles

EXERCISE 2: Weighted Split Squats

3x20 Hold a weight or if you do not have any, use a bottle of water Plant your front food flat on the floor Back foot comfortably placed on the sofa 'Squat' down as deep as you can, maintaining a straight back, you could lean slightly forward to engage your glutes more As you come up squeeze your glutes Go slowly back down really focusing on that mind muscle connection with your glutes, then come back up

EXERCISE 3: Banded Deadlift

4x20 You could even decide to use one resistance band but I like to add two to feel more tension/resistance throughtout the movement Keep your spine neutral as you go down Hinge back with your glutes to ahieve a full stretch When you come back up, do not hyperextedn your back forward but limit yousefl to squeezing your glutes If you have some weights e.g. barbells, you can replace the long resistance band with 2 dumbbells

EXERCISE 4: Hip Thrusts

4x25 Place your back against the sofa, shoulder blades level Keep your chin tucked in, eyes looking forward Feet wide apart with toes pointing outward In the top position, your knees should be bent at 90° and your shoulders should be near the top of the sofa, with your body forming a straight line between them. Pause at the top of the lift and squeeze your glutes, then lower your hips slowly as close to the floor as possible, without touching the floor with your glutes

EXERCISE 5: Box Squats

4x25 Place on foot on the sofa Squat down with the working leg, maintaing a slight bent knee Squeeze as you come back up Play with your foot stance to find a position that is comfortable to yout height

Week 5- Day 6: EXERCISE 1: Banded Kneeling

3x20 Another version of banded kneeling squats Tie the other extremity of the resistance band on something that can hold your weight such as the sofa or something heavier Sit up and push your glutes as you come up, Sit back down allowing a full glute stretch Repeat 20 times

4x25

EXERCISE 2: Standing Hip Abduction

Place a resistance band just above your knees One hand on your hips Slightly lean forward Abduct laterally with one leg whilst maintaining the other one on the floor Hold onto a wall if you require extra balance Repeat for each leg x25

EXERCISE 3: 360 degree leg rotations

4x20 This is similar to the fire hyrdrants but it will involve a 360 leg rotation instead Lift your working leg up and 'draw' a circle

in the air, this will help engage all your glute muscles on a 360 degree level One arm is slightly bent while the other one rests on the elbow

3x25

EXERCISE 4: Side Lying Hip Abduction

Lay on one side of your body, resting on the sofa Slightly tilt the foot of the working leg downward Raise your leg all the way up Then bring it back down Repeat 20 times

4x20 3x30

EXERCISE 5: Banded Kickbacks

Get into all fours, with a straight spine,  contracting your core muscles Extend your right leg back and up Contract your glute at the top of the move and hold Return to your starting position without touching your knee to the ground and repeat.

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WEEK SIX - GREAT JOB

Definition of a really good workout: when you hate doing it but you love finishing it

Week 6- Day 1: EXERCISE 1: Banded Sumo Walk

4x30 Place a small resistance band oround your ankles Slightly lean forward with yout back Make sure you keep your knees out while you perform the exercise Shift your weight from one leg to the other Repeat 4x30

EXERCISE 2: Chair Step ups

4x20 Step up with the right foot, pressing through the heel to straighten your right leg. Bring the left foot to meet your right foot on top of the step. Bend your right knee and step down with the left foot. If you haven't got a good balance feel free to hold onto the wall for stability As you progress with the exercise, if you got any free weights at home, you could even do these holding some dumbbells

EXERCISE 3: Lateral Side Kicks

3x20 Same Starting position as for the fire hydrants

Extend the leg all the way back crossing the resting leg Then kick to the opposite direction Core remains nice and tight This exercise will target your side and under booty

EXERCISE 4: Weighted Glute Bridges

3x20 Add weight Lie on the floor, with your knees bent and heels flat on the ground with your toes up, this allows you to focus more on your glutes. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Hold your bridged position for a couple of seconds before easing back down When you come back down, do not touch the floor but get as close to it as possible for maximum tension

EXERCISE 5: Squat Step Ups

3x25 Start standing upright Place one foot on the sofa, then the second one and squat while being on the sofa Step back down with one foot at the time Squat again Repeat Take yout time when doing these as they require balance

Week 6- Day 3: EXERCISE 1: Half Burpees

3x25 Start in a plank position Bring both of your legs as close to your chest as possible Jump back to the initial position  Repeat 25 times as fast as you can go engaging your abs thoghout the whole movement

3x30

EXERCISE 2: Leg raises

Lie on your back, legs straight and together. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor. Slowly lower your legs back down till they're just above the floor. Hold for a moment. Raise your legs back up. Repeat.

EXERCISE 3: Side to Side Leg Crunches

3x25

Place a bottle or any other object in front of you to use as an obstacle for your crunches Lift your shoulders and head up as well as your legs, balancing all the weight on your glutes Shift your legs from one side of the bottle, bring them close together to your chest and then shift them to the other side of the bottle Repeat 25 times

3x10

EXERCISE 4: Side Plank

Lie on your right side, legs extended and stacked from hip to feet. Make sure your head is directly in line with your spine. Your left arm can be aligned along the left side of your body. Engage your ab muscles Lift your hips and knees from the mat while exhaling. After several breaths, inhale and return to the starting position. The goal should be to hold for 60 seconds. Change sides and repeat.

Week 6- Day 4: EXERCISE 1: Single Leg Glute bridges

3x30 Same initial position as to perform a glute bridge Add a resistance band just above your knees Lift one leg up while putting all the weight on the resting leg (always on the heel) When you come down, go as low as you can without touching the floor Keep your chin tucked in thoughout the whole movement

3x25

EXERCISE 2: Squats with back kick

If you haven't got a dumbbell at home, you can just use your bodyweight Squat down just below your knees When you come up, squeeze and then kick back with one leg Squat down and when yuo come up kick back with the second leg Repeat 20 times

EXERCISE 3: Banded Deadlift

4x20 You could even decide to use one resistance band but I like to add two to feel more tension/resistance throughtout the movement Keep your spine neutral as you go down Hinge back with your glutes to ahieve a full stretch When you come back up, do not hyperextedn your back forward but limit yousefl to squeezing your glutes If you have some weights e.g. barbells, you can replace the long resistance band with 2 dumbbells

EXERCISE 4: Single-leg Deadlift

4x15 If you do not have a good balance you can hold onto your wall as it might be easier and you can then focus on your glutes more Use a resistance band Lean forward in your hips, shifting your weight onto one leg while your other leg engages and starts to extend straight behind you Keep a slight bend in your standing leg.

Slowly bring in your extended leg and return to starting position. Repeat with the other leg Again, if you have weights, hold a dumbbell bring your arms straight down with the weight

4x10

EXERCISE 5: Squats with ISO hold

Perform a normal squat but when you come down you stay down for 5 seconds and really squeeze your glutes as hard as you can while pausing down and not moving This technique is called isometric training and it is really effective as it really targets your glutes when done properly repeat 10 times

Week 6- Day 6: 4x20 3x25

EXERCISE 1: Banded Kickbacks

Get into all fours, with a straight spine,  contracting your core muscles Extend your right leg back and up Contract your glute at the top of the move and hold Return to your starting position without touching your knee to the ground and repeat.

4x20

EXERCISE 2: Banded Kickbacks

Lie on all fours, place your hands on top of one of the extremities of a long resistance band Get one foot inside the loop Kickback extending your working leg all the way out Repeat 20 times

EXERCISE Pumps EXERCISE3:3:Frog Side Squats

4x10 4x25 Sit Place with on your foot knees on the onsofa the floor pointing outwards Squat down andwith yourthe feet working together. leg,Your maintaing legs should a slight make bent a knee diamond shape Lie Squeeze back on asthe youfloor come asback you would up for glute bridges Play with your foot stance to find a position Squeezing that is comfortable your glutes to hard, yout height lift your hips so that your body makes a straight line to your knees. Lower your glutes back down without touching the floor, and repeat

4x20

EXERCISE 4: Banded Clams

Lie on your side, with legs stacked and knees bent at a 45-degree angle. Open your leg forming a clam shape, whilst keeping the feet together throughout  the whole movement Keep core tight during the exercise Repeat 20 times

4x35

EXERCISE 5: Banded Seated Abduction

Sit on the sofa with your back leaning slightly forward Band around your knees Leaning forward (this is essential as it will allow you to engage your glutes more) Open your legs as wide as you can Return to the initial position and repeat with little rest in between

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WEEK SEVEN - HUSTLE FOR THE MUSCLE

Make fitness and looking after your mind & body your favourite habit

Week 7- Day 1: EXERCISE 1: In & Out Jump Squats

4x20 Feet close together, squat down until you form a 90 degree angle with your legs Jump up  Land on you feet on a wider stance Jump up and return to the intial position Repeat 20 times Make sure you do not add pressure on your knees

All the pressure should be on your glutues medius and Maximus

EXERCISE 2: Standing Kickbacks

4x30 Hold onto the wall for better stability Slightly lean forward Lift one leg and kick back using a resistance band to add further tension Repeat 20 times

4x10

EXERCISE 3: Side Squats

Place on foot on the sofa Squat down with the working leg, maintaing a slight bent knee Squeeze as you come back up Play with your foot stance to find a position that is comfortable to yout height

EXERCISE 4: Weighted Glute Bridges

3x20 Add weight Lie on the floor, with your knees bent and heels flat on the ground with your toes up,

this allows you to focus more on your glutes

Keep your arms at your side with your palms down.

Lift your hips off the ground until your knees hips and shoulders form a straight line. Hold your bridged position for a couple of seconds before easing back down When you come back down, do not touch the floor but get as close to it as possible for maximum tension

EXERCISE 5: Side Lying Hip Abduction

3x30 Lay on one side of your body Place a short resistance band around your ankles Lift your leg up as high as you can go in order to engage your side glute muscles Reps are higher here in order to help you pump your muscles

Week 7- Day 3: 3x30

EXERCISE 1: Weighted Flutter Kicks

Hold a weight with your arms Maintain your back, head and shoulders flat on the mat Lift one leg at the time When you bring it back down get as close as you can to the floor without touching it Repeat the same thing with the other leg Tense your core to keep your abs engaged during the movement

EXERCISE 2: Leg raises

Lie on your back, legs straight and together. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor. Slowly lower your legs back down till they're just above the floor. Hold for a moment. Raise your legs back up. Repeat.

4x40

EXERCISE 3: Mountain Climbers

Get into a plank position, making sure to distribute your weight evenly between your hands and your toes. Pull your right knee into your chest as far as you can. Then switch, pulling that knee out and bringing the other knee in. Keeping your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.

EXERCISE 4: 360 Leg Rotations

4x25 Start with your back flat on the floor Get your legs together and lift them up Draw a circle with your legs and keep your palms flat on the mat to prevent you from sliding down Maintain your back and shoulders flat thoughout the movement, only body part moving should be your legs

Week 7- Day 4: 3x20

EXERCISE 1: Side Lying Hip Raises

Rest on one side of your body Lift your hips up as well as the leg parallel to the floor, keeping one of your elbows on the floor This exercise requires practice as it is tough but it will really target your glutes and hips

EXERCISE 2: Weighted Kneeling

4x20

Add weight to progress, or a bottle of water N.B heavier weights in the future can be better as you progress Use a long resistance band to increase the level of difficulty Place the resistance band below your knees  Hinge backward with your glutes, fulling stretching the muscle (until your glutes touch your heels) Keep your spine neutral Come back up and squeeze your glutes

4x20

EXERCISE 3: Banded Clams

Lie on your side, with legs stacked and knees bent at a 45-degree angle. Open your leg forming a clam shape, whilst keeping the feet together throughout  the whole movement Keep core tight during the exercise Repeat 20 times

4x30

EXERCISE 4: Banded Sumo Walk

Place a small resistance band oround your ankles Slightly lean forward with yout back Make sure you keep your knees out while you perform the exercise Shift your weight from one leg to the other Repeat 4x30

EXERCISE 5: Box Squats

4x25 Place on foot on the sofa Squat down with the working leg, maintaing a slight bent knee Squeeze as you come back up Play with your foot stance to find a position that is comfortable to yout height

Week 7- Day 6: 4x35

EXERCISE 1: Knee Banded Hip Abduction

Place a short resistance band just above your knees Shift your body weight from one leg to the other This exercise will engage your top

glutes/shelf and it requires you to perform a lot of reps in order to really feel its effectiveness Seems really simple but it really targets your glutes

EXERCISE 2: Hip Thrusts

4x20 Place your back against the sofa, shoulder blades level Keep your chin tucked in, eyes looking forward Feet wide apart with toes pointing outward In the top position, your knees should be bent at 90° and your shoulders should be near the top of the sofa, with your body forming a straight line between them. Pause at the top of the lift and squeeze your glutes, then lower your hips slowly as close to the floor as possible, without touching the floor with your glutes

3x25

EXERCISE 3: Side Lying Hip Abduction

Lay on one side of your body, resting on the sofa Slightly tilt the foot of the working leg downward Raise your leg all the way up Then bring it back down Repeat 20 times

EXERCISE 4: Weighted Kneeling

4x25 Add weight to progress, or a bottle of water N.B heavier weights in the future can be better as you progress Use a long resistance band to increase the level of difficulty Place the resistance band below your knees  Hinge backward with your glutes, fulling stretching the muscle (until your glutes touch your heels) Keep your spine neutral Come back up and squeeze your glutes

4x20

EXERCISE 5: Banded Kickbacks

Lie on all fours, place your hands on top of one of the extremities of a long resistance band Get one foot inside the loop Kickback extending your working leg all the way out Repeat 20 times

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WEEK EIGHT - ALMOST DONE!

'If you have the courage to start, you have the courage to suceed' - Mel Robbins

Week 8- Day 1: 4x15

EXERCISE 1: Banded Fire Hydrant

Lean on one elbow for greater glute recruitment, keeping the other arm slightly bent Use a resistance band Open your leg as wide as you can fully stretching your muscles Return to initial position If you have a dumbbell you can add it to your workout by placing it behind your knees

3x20

EXERCISE 2: Side Leg Press

Lay on one side of your body, resting on the floor Use a long resistance band and get inside it like shown in the picture Raise your leg all the way up in a form of a side kick Repeat 20 times

4x20

EXERCISE 3: Banded Kickbacks

Lie on all fours, place your hands on top of one of the extremities of a long resistance band Get one foot inside the loop Kickback extending your working leg all the way out Repeat 20 times

4x30

EXERCISE 4: Banded Sumo Walk

Place a small resistance band oround your ankles Slightly lean forward with yout back Make sure you keep your knees out while you perform the exercise Shift your weight from one leg to the other Repeat 4x30

EXERCISE 5: Banded Kickbacks

4x15 Get one of the extremities of the resistance band inside one of the foot of the sofa or use something heavy to hold your weight Hold onto the sofa to prevent it from sliding towards you Get one foot inside the opposite extremity of the loop and kick back Make sure you lean forward and do not arch your back when you do this exercise Repeat 15 times x4

Week 8- Day 3: EXERCISE 1: 360 torso rotation

4x25 Hold a weight and keep your arms relatively straight Draw a circle with the weight you are holding starting from the right side, lifting it all the way up and taking it right to the left side Tense your abs thoughout the whole movement

3x25

EXERCISE 2: Wood Choppers

You could do this exercise either standing up or on your knees Hold a weight or if you haven't got any, hold a water bottle Without twisting your tose too much move the weight from one bottom side to the diagonal opposite Do the same for the other side and repeat 25 times

EXERCISE 3: Single Leg Raises

4x25 Keep your back flat on the floor Lift the weight up keeping your arms straight Lift one leg at a time towards the bottle/weight Bring your leg down and lift the other one up Repeat 25 times x 4

4x30

EXERCISE 4: Bicycle Crunches

Start by lying on the ground, with your lower back pressed flat into the floor and your head and shoulders raised slightly above it. Place your hands lightly on the sides of your head Lift one leg just off the ground and extend it out.Lift the other leg and bend your knee towards your chest. As you do so twist through your core so the opposite arm comes towards the raised knee. You don’t need to touch elbow to knee, instead focus on moving through your core as you turn your torso.

Week 8- Day 3: EXERCISE 1: Banded Deadlift

4x20 You could even decide to use one resistance band but I like to add two to feel more tension/resistance throughtout the movement Keep your spine neutral as you go down Hinge back with your glutes to ahieve a full stretch When you come back up, do not hyperextedn your back forward but limit yousefl to squeezing your glutes If you have some weights e.g. barbells, you can replace the long resistance band with 2 dumbbells

3x25

EXERCISE 2: Squats with back kick

If you haven't got a dumbbell at home, you can just use your bodyweight Squat down just below your knees When you come up, squeeze and then kick back with one leg Squat down and when yuo come up kick back with the second leg Repeat 20 times

EXERCISE 3: Chair Step ups

4x20 Step up with the right foot, pressing through the heel to straighten your right leg. Bring the left foot to meet your right foot on top of the step. Bend your right knee and step down with the left foot. If you haven't got a good balance feel free to hold onto the wall for stability As you progress with the exercise, if you got any free weights at home, you could even do these holding some dumbbells

EXERCISE 4: Weighted Glute Bridges

3x20 Add weight Lie on the floor, with your knees bent and heels flat on the ground with your toes up, this allows you to focus more on your glutes. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Hold your bridged position for a couple of seconds before easing back down When you come back down, do not touch the floor but get as close to it as possible for maximum tension

EXERCISE 5: Squat Step Ups

3x25 Start standing upright Place one foot on the sofa, then the second one and squat while being on the sofa Step back down with one foot at the time Squat again Repeat Take yout time when doing these as they require balance

Week 8- Day 4: 4x20

EXERCISE 1: Squats with Side Kick

Same technique as for the squay apply Squat down and lift your right foot to the side Squat down again Lift your left foot to the side Toes always pointing outward Repeat 4 times

EXERCISE 2: Banded Kneeling

3x20 Another version of banded kneeling squats Tie the other extremity of the resistance band on something that can hold your weight such as the sofa or something heavier

Sit up and push your glutes as you come up, Sit back down allowing a full glute stretch Repeat 20 times

EXERCISE 3: Jumping Lunges 

3x20 Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles Explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips. As you jump into the air, bring your feet quickly together and switch positions as you begin to land. As you land, maintain a balanced foot position. Have your knees facing the same direction at your toes. Don't lock your knees.

EXERCISE 4: 360 degree leg rotations

4x20 This is similar to the fire hyrdrants but it will involve a 360 leg rotation instead Lift your working leg up and 'draw' a circle

in the air, this will help engage all your glute muscles on a 360 degree level One arm is slightly bent while the other one rests on the elbow

Week 8- Day 6: EXERCISE 1: In & Out Jump Squats

4x20 Feet close together, squat down until you form a 90 degree angle with your legs Jump up  Land on you feet on a wider stance Jump up and return to the intial position Repeat 20 times Make sure you do not add pressure on your knees

All the pressure should be on your glutues medius and Maximus

EXERCISE Pumps EXERCISE2:3:Frog Side Squats

4x10 4x25 Sit withon your knees on sofa the floor pointing Place foot on the outwards andwith yourthe feet together. Your legs Squat down working leg, maintaing should make diamond shape a slight bentaknee Lie back on the floor as back you would for glute Squeeze as you come up bridges Play with your foot stance to find a position Squeezing your glutes lift your hips so that is comfortable tohard, yout height that your body makes a straight line to your knees. Lower your glutes back down without touching the floor, and repeat

EXERCISE 3: Hip Thrusts

4x30 Place your back against the sofa, shoulder blades level Keep your chin tucked in, eyes looking forward Feet wide apart with toes pointing outward In the top position, your knees should be bent at 90° and your shoulders should be near the top of the sofa, with your body forming a straight line between them. Pause at the top of the lift and squeeze your glutes, then lower your hips slowly as close to the floor as possible, without touching the floor with your glutes

3x25

EXERCISE 4: Side Lying Hip Raises

Rest on one side of your body Lift your hips up as well as the leg parallel to the floor, keeping one of your elbows on the floor This exercise requires practice as it is tough but it will really target your glutes and hips

4x10

EXERCISE 5: Squats with ISO hold

Perform a normal squat but when you come down you stay down for 5 seconds and really squeeze your glutes as hard as you can while pausing down and not moving This technique is called isometric training and it is really effective as it really targets your glutes when done properly repeat 10 times

YOU DID IT, WELL DONE!  Booty Gains

100% 

This was just a taster of what your routine should look like. As mentioned before, you need to be able to challenge your body with real weights and progress with new weights over time in order to really see some noticeable changes! So I hope this guide has given you the confidence to join a gym soon. Really wish you the best with your training!  Feel free to tag me on Instagram or post on the Facebook group so I can see what you are up to with this guide and I can show you some love

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