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• Aqeela Syakira

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A N N A B E L L E H AY E S F I T N E S S

A N N A B E L L E H AY E S F I T N E S S

GLUTE BUILDING PROGR AM

A N N A B E L L E H AY E S F I T N E S S

ASPIRE. APPLY. ACHIEVE

A N N A B E L L E H AY E S F I T N E S S

CONTENTS TABLE

OF

1 2 3 4 5 6 7 8 9

DISCLAIMER ABOUT THIS PROGRAM HOW TO USE THIS PROGRAM GUIDE UNDERSTANDING YOUR GLUTES DIET & SUPPLEMENT GUIDELINES HOW TO STAY MOTIVATED WORKOUT TIPS PROGRAM SCHEDULE CARDIO GUIDE

A N N A B E L L E H AY E S F I T N E S S

DISCLAIMER Annabelle Hayes is a certified fitness coach and personal trainer and the information provided in each program is based on practical application. I strongly advise that you read thoroughly and consult your physician or other health care professional before beginning this or any fitness program. Annabelle Hayes has no medical experience and cannot suggest exercises that will work for a specific individual. If you are pregnant, have a history of high blood pressure, heart disease, any form of injury or pain do not start any of the programs. Do not start any of the programs if your physician or health care consultant advises against it. If you experience any form of pain, shortness of breath, dizziness, etc. At any time while exercising you should stop immediately. You should be in good physical condition and be able to participate in the exercise. This site offers health, fitness and nutritional information that is designed for educational purposes only and should not be used as a substitute for professional medical advice. By purchasing these programs you understand and accept that when you are involved in physical activity, there is a possibility of physical injury. If you engage or use these programs, you also have agreed that you are at your own risk, assume all risk of injury to yourself and voluntarily participating in these activities. Finally you have also agreed to release and discharge Annabelle Hayes from any and all claims or causes of action, known or unknown, arising out of Annabelle Hayes negligence. Nutritional or the meal plans provided by Annabelle Hayes may contain ingredients that may cause allergic reaction in some individuals. These recipes are suggestions that Annabelle Hayes takes and you should not make a recipe that contains ingredients that you are allergic to. If you are unsure about potential allergic reactions please consult your family physician. If you would like some advice, meal replacements and any other inquiries, Please email me at [email protected]

A N N A B E L L E H AY E S F I T N E S S

ABOUT THIS PROGRAM I created this program guide for individuals who want to grow their glutes or booty. This program is gym based and involves weight lifting; you cannot grow your glutes without heavy lifting! The gluteus maximus muscle is located in the buttocks and is regarded as one of the strongest muscles in the human body. The gluteal muscles are a group of three muscles that make up the buttocks: • The gluteus maximus • The gluteus medius • The gluteus minimus This program contains my favorite glute building exercises. In order to get the results you want, you must follow these exercises and the proper eating tips I have provided. Make sure to go through and read all the tips before starting the program and once you finish you may begin or restart the program as much as you’d like. As your trainer, I will help you reach your goal and help you get the confidence you deserve. It will not be easy and you may feel like giving up but it is very important you follow the schedule and guideline properly so you can achieve your goals!

A N N A B E L L E H AY E S F I T N E S S

HOW TO USE THIS PROGRAM Please read through everything before starting your schedule. It’s very important to understand your body and the factors that play into your results. I created this program guide for individuals who want to grow their glutes or booty. This program is gym based and involves weight lifting; you cannot grow your glutes without heavy lifting! The gluteus maximus muscle is located in the buttocks and is regarded as one of the strongest muscles in the human body. This program contains my favorite glute building exercises. In order to get the results you want, you must follow these exercises and the proper eating tips I have provided. Make sure to go through and read all the tips before starting the program and once you finish you may begin or restart the program as much as you’d like. I am so glad you chose me to help you with your fitness journey! I am here through out your journey so don’t ever feel alone. Push through and get the results you’ve been wanting. We may be in different countries or provinces but I am most definitely here to support you and help you to achieve your goals! For any further questions, support or any other fitness inquiries you can contact me at [email protected]

A N N A B E L L E H AY E S F I T N E S S

UNDERSTANDING YOUR GLUTES

GLUTEUS MEDIUS The gluteus medius a muscle a thick and radiating muscle, situated on the outer surface of the pelvis and can also be found directly beside the gluteus maximus. It’s located at the back of the ilium, below its crest and stretches downwards to the greater trochanter of the femur. Functions: • The anterior part helps to flex and internally rotate the hip. • The posterior part helps to extend and externally rotate the hip. • The anterior and posterior parts working together abduct the hip and stabilize the pelvis in the coronal plane. GLUTEUS MAXIMUS The gluteus maximus is the largest, strongest, wide and thickest muscle at the surface of the buttocks. It stretches across and attaches to the iliotibial tract, a band of fibrous tissue extending from the ilium to the tibia (shinbone), and to the upper portion of the femur (thighbone).

A N N A B E L L E H AY E S F I T N E S S

Functions: • Is responsible for movement of the hip and thigh. • It’s major action is extension of the thigh, as in rising from a sitting or standing position, running, or climbing. GLUTEUS MINIMUS The gluteus minimus is the smallest of the glute muscles lies directly under the gluteus medius (the under booty). Its from the outer surface of the ilium, between the anterior and inferior gluteal lines, and behind, from the margin of the greater sciatic notch. Functions: • Aids movement away from the midline of the body. • Helps in the rotation of the thigh at the hip. • It stabilizes the hip and pelvis when the opposite leg is raised from the ground.

A N N A B E L L E H AY E S F I T N E S S

DIET & SUPPLEMENT GUIDELINES

DESCRIPTION: Diet is the most important factor in successfully bringing those abdominal muscles to the surface. I suggest a general diet consisting of low fat intake, low carbohydrate consumption, and relatively high amounts of protein. Ideally you want to also avoid foods that regularly cause you to overly bloat. To get ripped abs, your dietary choices will make up about 80-90% of your overall effort. STOP DRINKING CARBONATED DRINKS: Carbonated soft drinks or pops cause the stomach to bloat and extend, which is a serious precondition for developing distended stomach, since the drinks stay uncomfortably in the stomach for a long period of time. DRINK LOTS OF WATER: WATER is the main to only thing should be drinking. You can drink calorie free drinks now and then but ideally you want to be drinking. The body is about 60% water and we are constantly losing water from our bodies like sweating, urinating, etc. There are many different opinions on how much water we should be drinking every day. The health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon. COFFEE DRINKER? If you are a coffee drinker don’t worry you can still have ripped abs. You just make sure not to add too much sugar or other things into it. If you want to stop drinking coffee and replace it with a healthier option you can with green tea, lemon infused water or smoothies.

A N N A B E L L E H AY E S F I T N E S S

ALCOHOL: Alcohol can impair your body’s ability to digest, absorb, and store the valuable nutrients from the food you’re eating. It also stimulates your appetite and lowers your inhibitions, which can lead to overeating. You can drink every now and then or a drink or two but you can’t be drinking everyday or weekend and expect to have a lean core. It’s not worth it. SUPPLEMENTS RECOMMENDATIONS:

Gold Standard Whey Protein Powder • 24 Grams of protein • 5.5 Grams of BCAA’s • 4 Grams of glutamine & glutamic acid

LeanMode • Fat burning • Appetite control • Metabolism • Energy • Gluten free

A N N A B E L L E H AY E S F I T N E S S

Eating healthy can drastically improve your physical fitness, allow you to feel better about yourself and will do so many great things for you health. Healthy eating doesn’t mean eat only healthy meals, or give up foods you love. You just got to find healthy meal plans or recipes that may be just as good!

TOP VEGETABLES

TOP LEAN PROTEINS

TOP FRUITS

Broccoli

Egg whites

Grapefruit

Asparagus

Whey or Casein protein

Apples

Spinach

Chicken Breast

Blueberries

Salad greens

Salmon

Avocado

Tomatoes

Turkey Breast

Oranges

Capsicum

Top round steak

Bananas

Onions

Tina in Spring Water

Peaches

Mushrooms

Lean Ground Beef

Grapes

Cucumbers

Chicken Liver

Strawberries

Horseradish or Radish

Low fat ricotta cheese

Pineapple

A N N A B E L L E H AY E S F I T N E S S

HOW TO STAY MOTIVATED SET A GOAL/GOALS: Start with small, simple goals and then progress to longer-range goals. Remember to make your goals realistic and achievable. It’s easy to get frustrated and give up if your goals are too ambitious. There will be times where you feel like giving up but remember why you started and stay strong enough to push trough! LEARN TO LOVE IT: You cannot do or achieve something if you are not passionate about it. This lifestyle requires dedication and wanting to be in the gym in order to reach your goal. Make it fun by going with friends who will motivate you or sports that you love and can incorporate your workouts into. Remember, exercise doesn’t have to be boring, and you’re more likely to stick with a fitness program if you’re having fun. MAKE TIME TO STAY ACTIVE: A lot of peoples excuse is that they don’t have time but it’s not true. You can take 5 minutes out of your day to do a quick abs session in your bedroom. Start making fitness your daily routine. You can do so by taking the stairs than an elevator, take a walk during lunch break, etc. Sitting for long periods of time will negatively affect your health, even if you get the recommended amount of weekly activity. If you sit for several hours a day at work, aim to take regular breaks during the day to move, such as walking to the water fountain to get a drink of water or standing during phone conversations. GET A PARTNER: Find yourself someone who will motivate you times you are feeling lazy. You can workout with a friend, family member, friend of a friend, etc. Remember that you both will have the same goal, which is to get fit and healthy. For Example; I have girls who message me all the time to workout with me and I will go to the gym with them because its great interaction and motivation. Just try not to get too dependent because once they don’t feel like going one day, then you will have an excuse not to go.

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REWARD YOURSELF: If pushing yourself to workout or reach your goal. It can be an external or internal reward such as new pair of workout gear, a trip to the spa, etc. After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. BE FEARLESS: A few people struggle with not working out because they are afraid of what people will say but remember that other people’s opinions don’t matter. You are in the gym for YOU. You are there to work on yourself. Everybody starts somewhere so don’t get discouraged by a look or comment you someone else makes. Instead use that as motivation to get to goals even more. Prove to them and yourself that you can do it and reach the goal you want because you will! LOVE YOURSELF: Health is not only about physically working out, it’s also about mentally training your mind. Train your mind and your body will follow. Be patient with yourself and understand that you are the best project you can work on. Love your body and yourself because you are beautiful. CHANGE YOUR ENVIRONMENT: Sometimes, to stay motivated, we need to just change our environment. We’re all creatures of habit, but picking up and going to a place where we can be more productive is helpful at times. Find a gym that is you’re favourite and start from there. The energy of where you decide to work on yourself is very important. SCHEDULE Set yourself up for success by using daily planners, calendars, and reminders in your cell phone to stay organized throughout your day. Working out requires a good amount of energy. Make sure you are sleeping properly and never go to the gym with less than 8 hours of sleep!!!! Injury is not worth it.

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WORKOUT TIPS POSTURE & PROPER FORM: One of the most important things whiles working out is to maintain proper form during weight lifting. If not, this could potentially result to serious injuries! When we lift heavy our body becomes misaligned which causes strains and tears in our muscles, joints and tendons. LIFT EVERY OTHER DAY: Working out 6 times a day is bad! Our muscles grow when we are resting and not using those muscle groups. I recommend having at least 2 days of recovery and relaxing. During this time, you can focus on feeding your body the right things to aid in muscle growth MIND TO MUSCLE CONNECTION: When working out, all your movements are controlled by the brain. I always tell people to take their time and focus when lifting because it will aid in building stronger muscles. When you do this, you are specifically targeting the muscles you want to contact. STRETCH BEFORE & AFTER WORKOUTS: Stretching before and after workouts decrease your changes of injury, raises your body temperature so they can be ready before your workout and stretching after will stretch out any muscle tensions to make room for more muscle to grow. FOCUS ON YOUR BREATHING: When we are exercising, proper breathing is essential and our body needs to exhale carbon dioxide which builds up in our exhausted muscles. Breathe slowly during working out, through your nose and mouth to provide more energy and remove carbon dioxide.

A N N A B E L L E H AY E S F I T N E S S

GLUTE PROGRAM SCHEDULE DAY 1 EXERCISE

SETS

REPS

WEIGHT

Smith Machine Squats (Warm up)

3

15

Low / Medium

Barbell Squats

3-4

15-20

Heavy

Hip Abduction Machine

4

15-25

Low & Heavy

Hip Thrusts

3-4

15-20

Heavy

Deadlifts

3

15-20

Medium

Leg Curls

2

10

Medium

One-Legged Cable Kickbacks

4

15 (Each Leg)

Medium

Hamstring Curls

3

10-15

Low

Hyperextension

3

20

Low

DAY 2 EXERCISE

SETS

REPS

WEIGHT

Cable Pull Throughs

4

15-20

Medium & Heavy

Dumbbell Sumo Deadlifts

3

15

Heavy

Hip Abduction Machine

4

20

Medium

Dumbbell Walking Lunges

3-4

10

Medium

Hip Thrusts

3

20

Heavy

Barbell Squats

3

10-15

Low

One-Legged Cable Kickbacks

3

15 (Each Leg)

Medium

Step Ups

3

10

Heavy

Single Legged Deadlifts

4

15

Low

A N N A B E L L E H AY E S F I T N E S S

DAY 3 EXERCISE

SETS

REPS

WEIGHT

Cable Pull Throughs

4

15-20

Heavy

Hip Thrusts

3-4

15-20

Medium

Hip Abduction Machine

4

15

Medium

Dumbbell Sumo Deadlifts

3-4

15

Heavy

Deadlifts

4

15-20

Medium

Hamstring Curls

3

10-15

Medium

Leg Curls

4

15

Medium

DAY 4 EXERCISE

SETS

REPS

WEIGHT

Hip Thrusts

3

10

Medium

Deadlifts

2

15-20

Low

Deadlifts

3

5

Heavy

Dumbbell Walking Lunges

2

10

Medium

Hamstring Curls

3

10

Medium

Smith Machine Squats

2

15

Low

Smith Machine Squats

2

20

Medium

One-Legged Cable Kickbacks

3

15 (Each Leg)

Medium

Hip Abduction Machine

4

15-25

Medium & Heavy

Single Legged Deadlifts

4

15

Low

DAY 5 EXERCISE

SETS

REPS

WEIGHT

Dumbbell Sumo Deadlifts

4

15

Medium

Barbell Squats

3

20

Low

Hip Abduction Machine

4

25

Medium & Heavy

Hip Thrusts

3-4

15-20

Heavy

Deadlifts

3

15-20

Medium

Leg Curls

2-3

10

Medium

One-Legged Cable Kickbacks

4

15 (Each Leg)

Medium

Single Legged Deadlifts

3-4

15-20

Low & Medium

A N N A B E L L E H AY E S F I T N E S S

CARDIO GUIDE WHAT TO DO: HIIT cardio is the best form of activity an individual can do if your goal is to gain muscle while burning fat. It also allows you to stay lean and improves your anaerobic and aerobic endurance. If you are trying to build your glutes and lose some fat i recommend doing 2-3 sessions of HIIT cardio and at least 15-20 minutes. BEST CARDIO EXERCISES / MACHINES FOR HIIT: • Knee Highs • Burpees • Treadmill • Stair Master • Row Machine • Climbing Ladder • Eliptical • Spin Bike