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NASTASSIA HOME GUIDE

INFORMATION WHAT IS INCLUDED IN THE GUIDE

What’s Included in my at home guide In the 8 week at-home booty guide, you will be training 5 times a week with Thursday’s and Sunday’s being your rest days. Expect Monday’s and Friday’s to be the most challenging days following with mobility work on Saturday’s for active recovery. Each week the sets, reps, and intensity of the workouts increase to produce a progressive overload that is ideal for growing the glutes. This entire program is designed for a hypertrophy style of training meaning high reps, many supersets, and a small amount of rest time in between sets. There will also be a few Saturday active recovery days where you will do cardio. I believe that cardio days should be incorporated in anyone’s fitness plans to improve health and the cardiovascular system.

A hypertrophy style of training is the fastest muscle growth technique. If you follow and stay consistent with all of the workouts, then of course you will experience changes. It is completely okay if you feel that the rest times is not enough time for you, just take your needed rest. The goal is to feel the burn every time you workout. On the other hand, if you feel that the rest times are too long, then shorten them! You can play with the program, just do not give mediocre effort. Scientifically speaking, the muscle SRA process (stimulus, recovery, and adaptation) needs to fully be completed in order for your glutes to grow. When you work out, that is the stimulus part or the part when you are stimulating/ activating the glutes. Recovery is when you rest and when the muscle rebuilding process happens. Then, adaptation is when your glutes grow from the rebuilding process because they became stronger.

1

INFORMATION WHAT IS INCLUDED IN THE GUIDE

Why I have added Resistant Bands, you must buy! Resistance bands will completely change your glute day life. I use them almost everyday to activate my glutes, perform high rep burnout sets, and to engage my glutes more in almost every glute building exercise. Since you are not required to use any weight during these 8 weeks, bands will help you in building strength and endurance. It adds more tension to the glutes and activates the gluteus medius (side booty) during certain exercises. They are an essential in my Gym Guide and especially this At-Home guide. I recommend to buy them from Amazon or Ebay; I have been to stores such as Big Five and have bought resistance bands from there, and I could barely feel their "heaviest" band. Make sure to look at the reviews! Additionally, you can use them anywhere and for anything, so they will benefit you for a long time.

Growing the Glutes: Consistency is key. If you stay consistent with your 8 week training period and have a healthy and balanced diet, you’ll achieve results that your friends will be jealous for. When I began doing working out, I worked out in my old room that had mirror sliding doors for three months. In those three months, I have performed over thousands of reps. Working out without weights is difficult if you want progression, and therefore I developed this guide with every week gradually increasing in sets, reps, and intensity. All of the glute isolation exercises like the glute bridges or donkey kicks will be done in very high reps. The 12-15 basic high rep range will be excused for many of the workouts and instead will be performed from the rep range of 20-40 depending what week you are on.

2

MEAL PLAN

Meal Plan Suggestions: As you all may know, having a healthy and balanced diet impacts a person’s daily life significantly. We become more energized, our bodies feel happier, and we are more content with ourselves. Therefore, it is important for you to be balanced; decreasing the amount of sugary, processed, and high carb foods you intake a day will make your hard work from this guide pay off faster. Conserving healthy fats and carbs while being consistent with your workouts will result in those calories going to all of the right places instead of the wrong ones with an unhealthy diet. The good thing is that you do not have to go on a caloric deficit and deprive yourself, you can actually eat at a maintainable level or at a surplus! Just choose carefully what you put in your body. Here are examples of what I eat on my good days. Key word: good days Breakfast: •

2 scrambled eggs + 1 egg white + fruits and berries


•

Oatmeal with sliced bananas on top and berries + 2 scrambled eggs


•

Homemade pancakes + 2 scrambled eggs + some fruits and berries

Lunch:

•

Salad: spinach leaves, sliced tomatoes, sliced avocado, carrots, and sometimes I

add a choice of meat like baked salmon, cutlets, or other fish and meat. Go-to dressing: Extra virgin olive oil, sprinkle of salt, and a squeeze of lemon.

Pre-workout Gym Meal: •

Chicken/salmon/cutlets + pasta or buckwheat




3

MEAL PLAN

Healthy Snack Ideas: •

Boom Chicka Pop (light kettle corn)


•

PowerCrunch Bar (delicious protein wafer bars)


•

Rice Cakes (flavored or just lightly salted)


•

Fruits and berries!!

Dinner: I mostly eat the same preworkout gym meal as my dinner or whatever my mom plans to make. •

Chicken/salmon/cutlets + pasta or buckwheat


•

Salad


•

Any choice of lean meat + potatoes


•

Any choice of lean meat + rice





4

WEEK 1 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE DAY 1 Exercise

Sets

Stretch

Glute Bridges

Reps/Time

Notes

5 minutes

Improves your mobility and warms up your muscles

2

20

SQUEEZE buttcheeks at the top (pretend like you are holding a penny in between your butt) Knees should be shoulder length apart, chest up, weight on heels, don't let knees cave in, and squeeze at the top

Squats

2

15

Glute Bridges

1

20

One Legged Glute Bridges

Donkey Kicks

Straight Legged Kickbacks

Squat Jumps

2

2

2

2

12 (each leg)

Leg that is on the ground is the glute that is being worked. Squeeze at top rep

15

Do not move your back. Keep it stable and tight. Activate glute at the top by squeezing it

15

Go on your elbows, straigthen out leg, and kick from one side to the other

10

Do a regular squat and then explode up. Mind focus on the glutes When in position, use your lower back and glutes to bring your thighs off the ground

Grasshopper Lifts

1

12

One Legged Glute Bridges

1

12 (each leg)

Squats

1

15

5

SQUEEZE glutes at the top

WEEK 1 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE DAY 2 Focus is gluteus medius (side booty) along with gluteus maximus Exercise

Sets

Reps/Time

Stretch

5 minutes

Glute Bridges

1

25

Fire Hydrants

2

20

Frog Pumps

2

20

Lying Hip Abduction

2

20

Step-Ups

1

12 each leg

Frog Pumps

1

20

Step-Ups

1

12 each leg

Glute Bridges

1

15

Step-Ups

1

10 each leg

Notes Improves your mobility and warms up your muscles

Lay on one side and bring leg up Find something stable that is hip leveled. Push through heels

DAY 3 (Mobility) Exercise

Sets

Reps/Time

Notes

5 minutes

Improves your mobility and warms up your muscles

Lateral Lunge

2

8 each leg

Take lateral step to the right, chest up, glutes out, weight on heel

Glute Bridges

2

20

Stretch

Bulgarian Split Squats

2

12 each leg

Frog Pumps

2

20

Squats

2

15 6

Step out long, Chest Up, neutral spine, bend knee, squeeze glute at top

Squeeze glutes at the top

WEEK 1 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE DAY 4 Rest!! You earned it! Friday is going to be KILLER!

DAY 5 (hardest day out of week) Exercise

Sets

Reps/Time

Stretch

5 minutes

Frog Pumps

1

SUPERSET: One legged glute bridges (one leg first)

1

40

Frog Pumps

1

15

SUPERSET: One legged glute bridges (other leg)

1

30

Frog Pumps

1

15

Grasshopper Lifts

3

20

Fire Hydrants

2

12

Donkey Kicks

2

25

Crossover Kickbacks

2

20

Squats

1

15

7

Notes Improves your mobility and warms up your muscles

KEEP PUSHING!

WEEK 1 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE

DAY 6 (Mobility) Exercise

Sets

Reps/Time

Stretch

5 minutes

Squats

1

15

Bulgarian Splits Squats

2

10 each leg

Glute Bridges

2

20

Step-Ups

2

10 (each leg)

Lying Hip Abduction

2

20

DAY 7 Rest and drink plenty of water. Get ready for Week 2!

8

Notes Improves your mobility and warms up your muscles

WEEK 2 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE DAY 1 Exercise

Sets

Stretch

Reps/Time

Notes

5 minutes

Improves your mobility and warms up your muscles

Frog Pumps

2

15

SUPERSET: Curtsy Lunges

1

30

Donkey Kicks (one leg first)

2

12

SUPERSET: Bulgarian Split Squats (same leg)

1

25

Donkey Kicks

1

15

SUPERSET: Bulgarian Split Squats (same leg)

1

25

Squat Jumps

1

25

Grasshopper Lifts

1

25

Chest up, move back leg back and put all the weight on the forward leg's heel

DAY 2

Exercise

Sets

Reps/Time

Stretch

5 minutes

Lateral Lunge

1

12 each leg

Fire Hydrants

3

20

Lying Hip Abduction

2

25

Crossover Kickback

3

20

Step Ups

3

10 (each leg)

9

Notes Improves your mobility and warms up your muscles

WEEK 2 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE DAY 3 (mobility work) Exercise

Sets

Reps/Time

Stretch

5 minutes

Squats

2

15

Squat Jumps

2

12

Elevated Glute Bridges

2

30

Step Up Kickback

2

8 each leg

Notes Improves your mobility and warms up your muscles

Find a couch or something stable and put your heels on it. If you feel too much hamstrings, move body forwardvcloser to heels.

DAY 4 Rest DAY 5 (Hardest day out of week - Drink lots of water.) Exercise

Sets

Reps/Time

Stretch

5 minutes

Squats (to warm up legs)

1

20

Glute Bridges

1

AMRAP (as many reps as possible)

Rest

1

60s

Donkey Kicks

2

25

Fire Hydrants

2

25

Frog Pumps

1

30

Lying Hip Abduction

2

20

Grasshopper Lifts

2

15 10

Notes Improves your mobility and warms up your muscles

DO NOT GIVE UP! Keep squezzing. stretch glutes if needed

WEEK 2 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE DAY 6 Cardio (track workout) If you completed yesterday's workout, then I am so proud!! So you must be very sore. Ever do cardio? Let's do some! (Yes, I hate it too) But cardio is important for your cardiovascular system and general health. Exercise

Sets

Reps/Time

Notes

STRETCH especially before running! Jog 400m (one lap around the track) 1 mile (1600m or 4 laps around the track)

2

12

DAY 7 Rest

11

Run the straights and jog the curves. So in one lap, you will sprint 2 straights and jog 2 curves.

WEEK 3 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE (NEED BANDS OTHERWISE CAN'T DO WORKOUT) DAY 1 Exercise

Sets

Stretch Frog Pumps

Bounce Squat

Reps/Time

Notes

5 minutes

Improves your mobility and warms up your muscles

2

25

1

15

Downward movement is the same except when at the bottom, bounce up and down 4 times, and then come back up. This will count for 1 rep. Purpose is to keep tension when the glute muscle is lengthend.

Elevated Glute Bridge

3

20

Find a couch or a stable surface where you can put your heels on to elevate yourself on.

Lying Side Hip Abduction

3

20

each leg is 20 reps 8 steps each foot. Place band near ankles (if too hard place on top of knees) and do step by step lateral movements. Should activate side booty.

Lateral Band Side Walks

3

16

Grasshopper Lifts

2

20

Frog Pumps

1

40

12

WEEK 3 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE (NEED BANDS OTHERWISE CAN'T DO WORKOUT) DAY 2

Exercise

Sets

Reps/Time

Stretch

5 minutes

Donkey Kicks

2

Banded Glute Bridges

Notes Improves your mobility and warms up your muscles

12 (each leg)

2

20

Put band around top of knees, make sure your knees don't cave in, keep them out to activate abductors (gluteus medius)

When you lunge, make a big step 30 degrees outward, keep chest up and spine neutral.

30 degree Walking Lunges

3

8 (each leg)

Fire Hydrants

3

15 (each leg)

Banded Glute Bridges

2

20

DAY 3 (mobility work) Exercise

Sets

Reps/Time

Stretch

Standing Kickbacks

5 minutes

2

12 (each leg)

Slowly kick your leg laterally to engage abductors

2

12 (each leg)

Donkey Kicks

2

12 (each leg)

Fire Hydrants

2

12 (each leg)

Rest 13

Improves your mobility and warms up your muscles Place your hand(s) on the wall for balance and normally kickback your leg to engage glutes

Lateral Kickbacks

DAY 4

Notes

WEEK 3 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE (NEED BANDS OTHERWISE CAN'T DO WORKOUT) DAY 5 (hardest day) Exercise

Sets

Reps/Time

Stretch

5 minutes

Squats

1

15

Banded Frog Pumps

2

20

One Legged Glue Bridges (one leg)

1

15

Banded Frog Pumps

1

25

One Legged Glue Bridges (other leg)

1

15

Grasshopper Lifts

2

20

Notes Improves your mobility and warms up your muscles Just to warm up lower body

Only ONE leg first

High Step Ups

2

(8 each leg)

Find something stable that comes up to your pelvic area where you can perform a high step up. Bring not used leg up to chest and squeeze glutes.

Banded Donkey Kicks

3

15 (each leg)

Put the resistance band on top of knee and underneath the leg that is planted.

SUPERSET: Crossover Kickback

1

20 (each leg)

Perform this exercise right after last set of banded donkey kicks.

Elevated Glute Bridges

1

15

Banded Glute Bridges

1

20

14

WEEK 3 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE (NEED BANDS OTHERWISE CAN'T DO WORKOUT) DAY 6 (Mobility Work) Exercise

Sets

Reps/Time

Stretch

5 minutes

Squats

1

15

Lateral Kickbacks

2

12 (each leg)

Standing Kickbacks

2

12 (each leg)

Bulgarian Split Squats

2

12 (each leg)

Squat Jumps

2

15 (each leg)

DAY 7 Rest

15

Notes Improves your mobility and warms up your muscles

WEEK 4 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE (Chill week before new things introduced in week 5) DAY 1 Exercise

Sets

Reps/Time

Stretch

Notes

5 minutes

Banded Frog Pumps

3

SUPERSET: Bounce Squat

Improves your mobility and warms up your muscles

30

3

12

Rest

Perform this after each set of Frog Pumps (bounce 4 times up and down at bottom for 1 rep)

60s

Lateral Lunges

2

10 (each leg)

Elevated Banded Glute Bridges

2

25

Curtsy Lunges

2

10 (each leg)

Fire Hydrants

2

20 (each leg)

30 Degree Walking Lunges

2

10 (each leg)

DAY 2

Exercise

Sets

Reps/Time

Stretch

5 minutes

Squats

2

12

Grasshopper Lifts

3

12

Lying Side Hip Abduction

2

20 (each leg)

4-3-1 Squats

3

6

Bulgarian Split Squats (w/o weights)

2

20 (each leg)

16

Notes Improves your mobility and warms up your muscles

4 second steady lowering of weight, 3 second squat pause, 1 second to come to starting position

WEEK 4 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE DAY 3 Exercise

Sets

Stretch

Reps/Time

Notes

5 minutes

Improves your mobility and warms up your muscles

Lying Side Hip Abduction

2

20

Lateral Lunges

1

15 (each leg)

Frog Pumps

2

20

Single Legged Glute Bridges

2

15 (each leg)

DAY 4 Rest DAY 5 (hardest day) Exercise

Sets

Reps/Time

Stretch

5 minutes

Frog Pumps

2

30

Banded Glute Bridges

2

25

Rest

60s

Banded Donkey Kicks (one leg)

1

15

SUPERSET: Crossover Kickback (same leg)

1

15

Banded Donkey Kicks (other leg)

1

15

SUPERSET: Crossover Kickbacks (same leg)

1

15

Rest

60s

Curtsy Lunges

2

8 (each leg)

Grasshopper Lifts

2

15

Lying Side Hip Abduction

1

30 (each leg)

Bulgarian Split Squat

2

8 (each leg) 17

Notes

WEEK 4 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE DAY 6 (mobility work) Exercise

Sets

Stretch

Reps/Time

Notes

5 minutes

Improves your mobility and warms up your muscles

Squats

1

15

Regular Kickbacks

1

15 (each leg)

Squat Jumps

1

15

Bounce Squat

1

8

DAY 7 Rest (Hardest week coming)

18

Perform this after each set of Frog Pumps (bounce 4 times up and down at bottom for 1 rep)

WEEK 5 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE (Introducing pyramid sets) DAY 1

Exercise

Sets

Reps/Time

Stretch

5 minutes

Squats

1

PYRAMID SET: Banded Glute Bridges

15

1 big set

15,12,10,8,8,10,12,15

High Step Ups

2

8 (each leg)

Donkey Kicks

1

30 (each leg)

One Legged Glute Bridges

1

25 (each leg)

Notes Improves your mobility and warms up your muscles To warm up glutes First start with 15 reps, relax for 15 seconds, do 12 reps, relax for 15 seconds, do 10 reps etc. When you get to 8 reps rest for 45 seconds and go back up.

DAY 2

Exercise

Sets

Reps/Time

Stretch

5 minutes

Squat

1

15

Banded Frog Pumps

2

20

30 Degree Walking Lunges

2

12 (each leg)

Fire Hydrants

2

15

19

Notes Improves your mobility and warms up your muscles

WEEK 5 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE (Introducing pyramid sets) DAY 3 (mobility work) Exercise

Sets

Reps/Time

Stretch

5 minutes

Squats

1

20

Standing Kickbacks

1

20

Lateral Kickbacks

1

20

Donkey Kick into Fire Hydrant

2

12

DAY 4 Rest

20

Notes Improves your mobility and warms up your muscles

After you perform a donkey kick, immediately go into a fire hydrant. This counts as one rep.

WEEK 5 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE (Introducing pyramid sets) DAY 5 (hardest day) Exercise

Sets

Reps/Time

Stretch

5 minutes

Elevated Glute Bridges

1

25

Fire Hydrants

1

35 (each leg)

Donkey Kick into Fire Hydrant

2

20

Rest

1

60s

PYRAMID SET: Banded Frog Pumps

1

15,12,10,8,8,10,12,15

Cursty Lunges

2

12 (each leg)

Banded Donkey Kicks

3

20 (each leg)

One Legged Glute Bridges

2

12 (each leg)

21

Notes Improves your mobility and warms up your muscles To warm up glutes

First start with 15 reps, relax for 15 seconds, do 12 reps, relax for 15 seconds, do 10 reps etc. When you get to 8 reps rest for 45 seconds and go back up.

WEEK 5 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE (Introducing pyramid sets) DAY 6 Track Cardio + Eat HEALTHY today + Drink lots of water Exercise

Sets

Reps/Time

Stretch

5 minutes

Notes Improves your mobility and warms up your muscles

Jog 400m

One lap

Sprint 100m

1/4 of a lap

Rest

30s

Squats Rest

30s

Sprint 100m

Rest

catch you breath

Squat Jumps Jog 400m Rest

60s

Jog 400m BUT on last 100m, sprint! Rest

60s

Walk 400m for a cooldown

DAY 7 Rest

22

WEEK 6 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE DAY 1

Exercise

Sets

Reps/Time

Stretch

5 minutes

Frog Pumps

3

25

Banded Donkey Kicks (one leg)

1

25

One Legged Glute Bridges (same leg)

1

15

Banded Donkey Kicks (other leg)

1

25

One Legged Glute Bridges (same leg)

1

15

Elevated Glute Bridges

2

25

Curtsy Lunges

2

10 (each leg)

Crossover Kickback

2

20 (each leg)

Lateral Band Side Walks

Resistance Band Fire Hydrants

2

2

23

Notes Improves your mobility and warms up your muscles To warm up glutes

10 steps

10 lateral steps to the right, 10 lateral steps to the left, always keep the tension

15 (each leg)

Put resistance band on top of knee, perform same action as you were to do w/o band

WEEK 6 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE DAY 2 (mobility work) Exercise

Sets

Reps/Time

Stretch

5 minutes

Squats

1

20

Lying Hip Abduction

2

30

Resistance Band Glute Bridges

1

20

Sumo Squat

2

Notes Improves your mobility and warms up your muscles

15

Distance your feet further than shoulder length apart and point your toes a bit outward, keep your chest up, don't lean over Get on all 4's, elbows on the ground, perform a regular straight legged kickback except crossover every time

Kickback Crossover

2

20

Bulgarian Split Squat

2

15 (each leg)

DAY 3 (mobility work) Exercise

Sets

Reps/Time

Stretch

5 minutes

Lateral Lunges

2

8 (each leg)

Squat Jumps

2

12

Elevated Glute Bridges

2

20

4-3-1 Dumbbell Sumo Squat

3

6

High Step Ups

2

6 (each leg)

DAY 4 24

Rest

Notes Improves your mobility and warms up your muscles

WEEK 6 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE DAY 5 (Hardest day) Exercise

Sets

Reps/Time

Stretch

5 minutes

Banded Frog Pumps

2

25

Banded Fire Hydrants

1

20 (each leg)

Lying Side Hip Abduction

1

30

Banded Donkey Kicks (other leg)

1

15

Rest

1

60s

Glute Bridges

1

AMRAP

Rest

Notes Improves your mobility and warms up your muscles

As many reps as possible

90s

Grasshopper Lifts

2

15

Resistance Band Walks

2

10 (each leg)

One Legged Glute Bridges

2

15 (each leg)

DAY 6 (mobility work) Exercise

Sets

Reps/Time

Stretch

5 minutes

Squats

1

15

Standing Kickbacks

2

12 (each leg)

Standing Lateral Kicks

2

12 (each leg)

High Step-Ups

3

8 (each leg)

Bounce Squat

2

12 (each leg)

DAY 7 Rest 25

Notes Improves your mobility and warms up your muscles

WEEK 7 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE DAY 1

Exercise

Sets

Reps/Time

Stretch

5 minutes

Banded Frog Pumps

3

25

One Legged Glute Bridges

1

25 (each leg)

Kickback Crossover

2

30 (each leg)

Squats

2

20

Elevated Glute Bridges

2

25

Squat Jumps

1

15

PYRAMID SET: Resistance Band Glute Bridges

1

15, 12, 10, 8, 8, 10, 12, 15

4-3-1 Dumbbell Sumo Squat

3

6

Notes Improves your mobility and warms up your muscles

DAY 2

Exercise

Sets

Reps/Time

Stretch

5 minutes

Squats

1

20

Curtsy Lunges

2

8 (each leg)

Crossover Kickbacks

2

15 (each leg)

Bulgarian Split Squats

2

12 (each leg)

26

Notes Improves your mobility and warms up your muscles

WEEK 7 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE DAY 3 (mobility work) Exercise

Sets

Reps/Time

Stretch

5 minutes

Resistance Band Frog Pumps

1

20

Resistance Band Fire Hydrants

2

15 (each leg)

Lying Hip Abduction

2

20

Curtsy Lunges

2

8 (each leg)

Notes Improves your mobility and warms up your muscles

DAY 4 Rest DAY 5 HARDEST DAY Exercise

Sets

Reps/Time

Stretch

5 minutes

Squats

1

15

Banded Donkey Kicks (one leg)

1

25-30

One Legged Glute Bridge (same leg)

1

15

Banded Donkey Kicks (other leg)

1

25-30

One Legged Glute Bridge (same leg)

1

15

Rest

60s

Fire Hydrants

1

20 (each leg)

Lateral Side Band Walks

2

10 (each leg)

30 Degree Walking Lunges

2

10 (each leg)

Frog Pumps

2

30

High Step Ups

2 27

10 (each leg)

Notes Improves your mobility and warms up your muscles

Try for 30

WEEK 7 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE DAY 6 (mobility work) Exercise

Sets

Reps/Time

Stretch

5 minutes

Squats

1

20

Regular Kickbacks

2

15 (each leg)

Lateral Kickbacks

2

15 (each leg)

Grasshopper Lifts

2

20

Bulgarian Split Squats

1

15 (each leg)

Resistance Band Glute Bridges

1

20

DAY 7 Rest

28

Notes Improves your mobility and warms up your muscles

WEEK 8 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE (LAST WEEK) DAY 1

Exercise

Sets

Reps/Time

Stretch

5 minutes

Glute Bridges

3

25

Resistance Band Frog Pumps

1

15, 12, 10, 8, 6, 6, 8, 10, 12, 15

Rest

2

90s

Donkey Kick to Fire Hydrant

2

30 (each leg)

Rest

2

60s

Banded Donkey Kicks

1

15 (each leg)

Curtsy Lunges

1

12 (each leg)

Lateral Side Band Walks

3

10 (each leg)

Notes Improves your mobility and warms up your muscles

Yes, added another "set of 6"

DAY 2

Exercise

Sets

Reps/Time

Stretch

5 minutes

Lateral Lunges

2

8 (each leg)

Resistance Band Fire Hydrants

2

20 (each leg)

Elevated Resistance Band Glute Bridges

1

25

Kickback Crossover

1

20 (each leg)

Bounce Squats

2

8

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Notes Improves your mobility and warms up your muscles

WEEK 8 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE (LAST WEEK) DAY 3 (mobility work) Exercise

Sets

Reps/Time

Stretch

5 minutes

Resistance Band Frog Pumps

1

12

30 Degree Walking Lunges

2

8 (each leg)

Banded Regular Kickbacks

1

10 (each leg)

Lateral Banded Kicks

1

10 (each leg)

Squats

1

10

Notes Improves your mobility and warms up your muscles

DAY 4 Rest DAY 5 Hardest Day Exercise

Sets

Reps/Time

Stretch

5 minutes

Resistance Band Glute Bridges

1

50

Kickback Crossover

1

40 (each leg)

Resistance Band Frog Pumps

1

30

Rest

60s

Banded Fire Hydrants

2

20 (each leg)

Lying Hip Abduction

1

30 (each leg)

Lateral Band Walks

2

12 (each leg)

Resistance Band Glute Bridges

1

35

One Legged Glute Bridges

2

15 (each leg)

Grasshopper Lifts

1

20 30

Notes Improves your mobility and warms up your muscles

WEEK 8 REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE (LAST WEEK) DAY 6 (mobility work) Exercise

Sets

Reps/Time

Stretch

5 minutes

Squats

1

20

Bulgarian Split Squats

2

12 (each leg)

High Step Ups

2

10 (each leg)

Resistance Band Frog Pumps

2

15

Squat Holds

2

8

Banded Donkey Kicks

2

15 (each leg)

DAY 7 Rest

31

Notes Improves your mobility and warms up your muscles

YOU HAVE NOW COMPLETED MY 8 WEEK AT HOME GUIDE! THANK YOU SO MUCH FOR YOUR SUPPORT! I will film a video on my Youtube channel (Beautyprincesss04) discussing how the guides work and what you need to achieve the best results. Additionally, I will add workouts from the guides onto my Instagram page (Nponomagainster) where I will fully in-depth cover where and how these workouts work.

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