• Author / Uploaded
• Alfonsina Pisano

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[email protected] 11 Jan 2017

LET'S GET THIS PARTY STARTED!

[email protected] 11 Jan 2017

Hello gorgeous! Im so happy you decided to get this program!Hopefully this is the beginning of a new, improved YOU. Together we will create magic. First of all, this program is divided into 5 different sessions that you'll perform during one week. I would suggest that you start on a Monday, but that's completely up to you! Once you've made it through one week, you'll start all over again with session 1 and keep going for 12 full weeks. Even after these 12 weeks you can continue with the routine if you want to - because it's awesome! I highly recommend that you get my e-book and read it before starting this 12-week program. This is because of the important information about diet, exercise and fatburn vs calorieburn I share in my e-book. This information will be important for you during these 12-weeks if you want to get the best results you possibly can! If you keep your diet clean but high in complete protein and time your carbs to after your sessions this program will tone your body and slowly even build your butt!

Get my ebook here!

MY SUGGESTION MONDAY: Session 1 TUESDAY: Session 2 WEDNESDAY: Rest THURSDAY: Session 3 FRIDAY: Session4 SATURDAY: Rest SUNDAY: Session 5

[email protected] 11 Jan 2017

12 WEEK FIT PROGRAM (FOCUS GLUTES) - SESSION 1 Exercise

# of Sets

# of Reps

Comments

Cardio | Exercising on the Elliptical Crosstrainer

Normal

10-15 min

Use both arms and legs to get your body properly warmed up. This is also the time where you think about your workout and try to mentally prepare for a successful one. Take your time!

Glutes & Thighs | Squat (Gym Equipment)

4

12

If your gym does not have this machine you can do a regular squat or use the laying leg press instead!

Glutes & Thighs | Hack Squat - Wide-Stance

3

10

Go as low as you possibly can! Use a barbell like in the pictures or use the machine called Hack Squat.

Glutes | Hip Abduction (Gym Equipment) - Seated

5

15

Lean forward! Use your hands as help to keep your balance by holding on to the weight stack.

Glutes | Hip Thrust

3

12

First session you can go along using no extra weight. Second session, add weight on your hips using a barbell. Don't be afraid of using heavy weights in this exercise. Your glutes are strong! Put them to work!

Stretching Exercises

The last pages in this PDF contains detailed exercise information so you'll know which muscle you're trying to target but also how to perform every single exercise the correct way.

[email protected] 11 Jan 2017

12 WEEK FIT PROGRAM (FOCUS GLUTES) - SESSION 2 Exercise

# of Sets

# of Reps Comments

Cardio | Climbing the Stairmaster

Normal

30min

Start climbing darling! If your gym does not have this machine you can go on the crosstrainer and add resistance or you can use the treadmill but with full uphill-mode.

Abs | Crunch - Arms Extended If you want to challenge yourself, grab a medicine ball with your hands! 3

15

Abs | Leg Raise (Dip Stand) - Side

3

15

If you can, keep your legs straight in this exercise. Otherwise, do as demonstrated in the picture.

Abs | Leg Raise - Weighted

3

15

Legs to the roof baby! When you are completely exhausted, do 2 more reps, I know you can! :) Use your bodyweight or go hardcore by adding adumbbell between your feet!

Thighs | Swing Through (Dumbbells)

2

15

Last one for this session! Don't stop until you're really really tired! Keep going, I know you can! Push yourself!

Stretching Exercises

You know what I always say, right?

SWEAT NOW - SHINE LATER!

[email protected] 11 Jan 2017

12 WEEK FIT PROGRAM (Focus GLUTES) - SESSION 3 Exercise

# of Sets

# of Reps

Comments

Cardio | Exercising on the Elliptical Crosstrainer Above Normal

25.0

You can choose yourself if you want to do your cardio in the beginning of your session or at the very end. If you choose to do your cardio at the end, remember you still need to warm-up! Put your crosstrainer on FatBurn and start!

12

Want to challenge yourself? Try pause in your top position for as long as possible by squeezing your glutes! Add a weight on your back or ask a friend to slightly push your back slowly down while you're pushing yourself up!

Back | Hyperextension

4

Back | Pulldown - Front; Pronation Grip

3

10

Wide grip! Keep your movement slow and controlled. Don't be afraid of adding some heavy weights!

Biceps | Biceps Curl (Dumbbells) - Standing

3

10

Regular Dumbbell Curls. You can sit down if you prefer to do seated curls. Great exercise!

Biceps | Biceps Curl (Dumbbells) - Standing; Hammer Grip

3

10

Thumbs first! You can also use a cable machine with a rope and superset this with your Bicep Curls (Regular grip). Try!

Shoulders | Shoulder Press - Standing; Pronation Grip

3

10

Don't lock out your elbows completely. Keep them slightly bent even in top position. If you prefer to sit down during this exercise it's ok!

Cardio | Climbing the Stairmaster Just to cool down! Go slow. Normal

10.0 Some of my own progress JUST TO get you motivated!

[email protected] 11 Jan 2017

12 WEEK FIT PROGRAM (Focus GLUTES) - SESSION 4 Exercise

# of Sets

# of Reps

Comments

Cardio | Exercising on the Elliptical Crosstrainer

Normal

10-15min

Use both arms and legs to get your body properly warmed up. This is also the time where you think about your workout and try to mentally prepare for a successful workout.Take your time!

Calves | Calf Raise (Dumbbells) - Standing Pause in your top position for 3 sec! Slow and controlled movements. 3

15

Glutes | Hip Abduction (Gym Equipment) - Seated

4

12

Lean forward! Use your hands as help to keep your balance by holding on to the weight stack.

Glutes & Thighs | Squat (Dumbbells)

3

12

Squeeze your glutes hard in the top, standing position! Go as deep as possible.

Glutes & Thighs | Front Lunge (Dumbbells)

3

10

Try keeping the weight as close to the muscle you want to target. In this case your glutes.

Cardio | Exercising on the Elliptical Crosstrainer

Hard

Stretching Exercises

10 min

Use tough recistance/uphill the first 7 minutes. Come on! You got this!! Cool down the last 3 minutes.

[email protected] 11 Jan 2017

12 WEEK FIT PROGRAM (FOCUS GLUTES) - SESSION 5 Exercise

# of Sets

# of Reps

Comments

Cardio | Climbing the Stairmaster Let's do this! Last time this week. Give it your all! Normal

20.0

Abs | Crunch - Legs Elevated Feet up high! You know up there, where the stars are! 3

15

Abs | Crunch (Gym Equipment)

3

12

If your gym does not have this machine you can do regular crunches on a pilates ball or do cable crunches using a cable machine (cable cross)

Abs | Side Crunch - Inclined; Feet Attached

3

10

This exercise is a bitch, trust me, I know! Think about those obliques. This will make them POP!

Abs | Leg Pull-In - Low

3

15

Last exercise for this week! Give it your ALL. I know you have it in you. Stretch and pull your legs using the power of your abs!

Well done! You're a freaking superstar! Be proud of yourself.

[email protected] 11 Jan 2017

Detailed Strength Training Exercise Information

Copyright, Blisslogik Inc.

Thighs | Squat (Gym Equipment) Secondary Muscles Buttocks, Quadriceps Starting Position Lie down on the bench, position the pads against your shoulders and position your knees at 90 degree angles. Motion Push yourself out until your legs are close to being fully extended and let the structure slowly swing back after a short pause. Tips/Caution Breathe out while pushing and breathe in while letting the structure swing back. Thighs | Hack Squat - Wide-Stance Secondary Muscles Inner Thigh, Buttocks, Quadriceps Starting Position Crouch down and hold a barbell below your buttocks, arms extended. Motion Push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause. Tips/Caution Keep your back straight throughout. Thighs | Hip Abduction (Gym Equipment A) - Seated Secondary Muscles Hips Starting Position Sit down on the bench, place your legs straight in front, leg pads against the exterior of your legs and grab the provided handles with your hands. Motion Push your legs apart from one another as far as you comfortably can and let the pads slowly swing back after a short pause. Tips/Caution Keep your back straight throughout. Thighs | Bridging Secondary Muscles Hamstrings, Buttocks, Abs Starting Position Lie on the floor, knees at 90 degree angles and place your hands flat on the floor, arms extended. Motion Raise your buttocks from the floor as high as you comfortably can and lower it back down after a short pause. Tips/Caution Your feet and hands should not move throughout. Abs | Crunch - Arms Extended Secondary Muscles Upper Abdominals Starting Position Lie down on your back, knees bent at 90 degree angles and extend your arms until they are parallel to your thighs. Motion Roll your shoulder blades up from the floor until your hands reach above your knees and lower yourself back down after a short pause. Tips/Caution To avoid pulling with your neck, look straight up instead of looking at your knees. Abs | Leg Raise (Dip Stand) - Side Secondary Muscles Hips, Obliques Starting Position Climb up onto the structure by positioning your arms against the arm pads, elbows locked at 90 degree angles. Motion Raise your knees to one side until your thighs are parallel to the ground and lower them back after a short pause. Tips/Caution Breathe out while contracting your ab muscles and breathe in while returning to starting position. Abs | Leg Raise - Weighted Secondary Muscles Hips, Quadriceps, Lower Abdominals Starting Position Lie down on your back on the bench, hands gripping the sides of it and hold a dumbbell between your feet. Motion Raise your legs up until they are perpendicular to the floor and lower them back after a short pause. Tips/Caution Keep your legs extended throughout.

[email protected] 11 Jan 2017

Thighs | Swing Through (Dumbbells) Secondary Muscles Back, Buttocks, Shoulders, Quadriceps Starting Position Hold one dumbbell with both hands between your legs and crouch down until your knees are at 90 degree angles. Motion Lift yourself to a standing position while bringing the dumbbell up above your head and slowly return to starting position after a short pause. Tips/Caution Keep your back straight throughout. Back | Hyperextension Secondary Muscles Hamstrings, Buttocks, Lower Back Starting Position Lie prone on the bench (feet stabilized) and place your hands behing your head. Motion Raise your upper body up until it is parallel to the floor and lower it back after a short pause. Tips/Caution Breathe out while raising yourself and breathe in while lowering yourself back. Back | Pulldown - Front; Pronation Grip Secondary Muscles Biceps, Lats, Rear Deltoids Starting Position Sit on the bench and grab the handlebar with both hands, palms facing the structure. Motion Pull the handle down until it is in front of your chest and let it slowly swing back after a short pause. Tips/Caution Try to keep your back straight throughout. Biceps | Biceps Curl (Dumbbells) - Standing Secondary Muscles Inner Biceps, Inside Forearms Starting Position Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other. Motion Raise both dumbbells towards your shoulders and slowly lower them back down after a short pause. Tips/Caution Keep your back and upper arms still throughout. Biceps | Biceps Curl (Dumbbells) - Standing; Hammer Grip Secondary Muscles Forearms Starting Position Grab one dumbbell in each hand along the sides of your body, palms facing your body. Motion Raise both dumbbells towards your shoulders and slowly lower them back down after a short pause. Tips/Caution Keep your back and upper arms still throughout. Shoulders | Shoulder Press - Standing; Pronation Grip Secondary Muscles Triceps, Front Deltoids, Outer Deltoids, Trapezius Starting Position Stand up and hold two dumbbells close to your shoulders, palms facing forward. Motion Push the dumbbells straight up until your elbows come close to locking and lower them back after a short pause. Tips/Caution Be careful not to jerk your back in an effort to help you raise the dumbbells. Calves | Calf Raise (Dumbbells) - Standing Secondary Muscles Calves Starting Position Stand up and hold one dumbbell with each hand against the sides of your body, palms facing each other. Motion Lift your heels from the ground by standing on your toes and lower yourself back down after a short pause. Tips/Caution Make sure that only the calf muscles are exercising.

[email protected] 11 Jan 2017

Thighs | Squat (Dumbbells) Secondary Muscles Buttocks, Quadriceps Starting Position Crouch down and hold one dumbbell with both hands between your knees. Motion Push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause. Tips/Caution Keep your back straight and arms extended throughout. Thighs | Front Lunge (Dumbbells) Secondary Muscles Buttocks, Quadriceps Starting Position Stand up and hold one dumbbell with each hand against the side of your body, palms facing each other. Motion Take a wide step forward so that your knee shows a 90 degree angle and slowly bring yourself back up after a short pause. Alternate feet between repetitions. Tips/Caution Keep your back straight throughout. Abs | Crunch - Legs Elevated Secondary Muscles Upper Abdominals Starting Position Lie down on your back, feet against the wall, hands behind your ears. Motion Roll your shoulder blades up from the floor until your elbows touch your knees (or close to it) and lower yourself back down after a short pause. Tips/Caution To avoid pulling your neck with your hands, look straight up instead of looking at your knees. Abs | Crunch (Gym Equipment) Secondary Muscles Upper Abdominals Starting Position Sit down on the machine's bench and hold the pad with both hands in front of your chest. Motion Tilt your upper body forward and let it slowly swing back after a short pause. Tips/Caution Breathe out while contracting your ab muscles and breathe in while returning to starting position. Abs | Side Crunch - Inclined; Feet Attached Secondary Muscles Obliques Starting Position Lie down on the bench on one side, feet stabilized by the foot pads and place your hands behind your ears. Motion Raise your upper body up from the bench and lower yourself back down after a short pause. Alternate sides after your set is completed. Tips/Caution Breathe out while contracting your ab muscles and breathe in while returning to starting position. Abs | Leg Pull-In - Low Secondary Muscles Hips, Lower Abdominals Starting Position Sit on one end of a bench, hands gripping its sides and extend your legs so that your feet are slightly below the height of the bench. Motion Bring your legs towards your upper body until your knees are at a 90 degree angle and extend them back after a short pause. Tips/Caution Breathe out while extending your legs and breathe in while bringing them back.