• Author / Uploaded
• Margarita Kotova

• Categories
• Pie
• Términos anatómicos de movimiento
• Extremidades (anatomía)
• Anatomía humana
• Sistema musculoesquelético

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WEIGHT GUIDE

BOOTY BUILDING PROGRAM

HEAVY

DAY 1 WEEK 8

MODERATE LIGHT

FOCUS AREA: Upper Body WARM UP | Elliptical | 10-15min

MACHINE SHOULDER PRESS 3 SETS

60 SECONDS REST MODERATE

1. Hold the machine at a width that is most comfortable for you 2. Raise the machine until your arms are fully extended 3. Slowly revert back to the original position

LAT PULLDOWN

3 SETS

Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps

60 SECONDS REST

1. Grip the bar at a width that is most comfortable for you 2. Pull the bar down until it is at chest level, maintaining a straight back throughout 3. Elevate the bar back to the starting position, but maintain constant tension on your engaged muscles

DUMBBELL BICEP CURLS

3 SETS

MODERATE Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps

60 SECONDS REST

1. Begin by holding a dumbbell in each hand, palms facing forwards 2. Hinge from your elbow straight up, until your hands almost touch your shoulders, but keep tension on your bicep throughout the whole movement 3. Slowly lower your hands back to starting position before repeating movement for suggested amount of repetitions

TRICEP PUSHDOWN

3 SETS

3 SETS

your feet instead of knees), ensuring that you are pushing through your shoulders, with 2. Hold this position for the suggested amount of time

GYM PROGRAM

MODERATE Set 1 - 10 Reps Set 2 - 12 Reps Set 3 - 12 Reps

60 SECONDS REST

1. Begin exercise with forearms and knees on the ground (if you feel comfortable, use your core activated, and your glutes squeezed

Set 1 - 10 Reps Set 2 - 12 Reps Set 3 - 12 Reps

60 SECONDS REST

1. Grip the rope on the handles, starting in a position that will require you to begin with tension on both the cable and your tricep 2. While maintaining your elbow position parallel to your body, move the rope down until your tricep and arm are fully extended 3. Slowly move the rope back to the original position

PLANK

MODERATE

BODY WEIGHT Set 1 - 30 Sec Set 2 - 30 Sec Set 3 - 30 Sec

PAGE 1

BOOTY BUILDING PROGRAM

WEIGHT GUIDE HEAVY

DAY 2 WEEK 8

MODERATE LIGHT

FOCUS AREA: Lower Body (Quads/Glutes) WARM UP | Elliptical | 10-15min

SMITH MACHINE SQUAT

3 SETS

60 SECONDS REST

1. Stand underneath the bar, feet shoulder-width apart, with the bar level just below your shoulder height 2. Maintain an upright torso with the bar across the back of your shoulders 3. Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep strong form, and concentrate the weight through your heels 4. Pause at the bottom of the movement, before driving through your heels and returning to the starting position

MACHINE LEG PRESS

4 SETS

1. P  lace both feet on the leg press machine with your back straight against the chair 2. Push through your heels but do not fully extend your legs 3. Lower yourself back to the original position and repeat

LUNGES (DUMBBELLS)

3 SETS

1. Start with your legs shoulder-width apart, with a dumbbell in each hand 2. T  ake a long step forward (lunge) on one leg, stepping so that your opposite knee touches the ground 3. R  eturn to the starting position by pushing through your front heel and stepping back with the front foot

LEG EXTENSION

3 SETS

1. Set the machine to be in a comfortable setting for you 2. W  ithout moving your feet, fully extend your legs out, maintaining constant tension on the muscle 3. Lower the weight back to the original position, repeat

JUMP SQUATS

3 SETS

1. Begin the exercise with your feet slightly wider than hip-width 2. Squat down until your thighs are parallel to the ground 3. Explosively jump as high as possible, fully extending your whole body, whilst maintaining body tension 4. Control your landing whilst maintaining momentum, and repeat

GYM PROGRAM

MODERATE Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 10 Reps

60 SECONDS REST MODERATE Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps Set 4 - 12 Reps

60 SECONDS REST MODERATE Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 10 Reps

60 SECONDS REST MODERATE Set 1 - 10 Reps Set 2 - 12 Reps Set 3 - 12 Reps

60 SECONDS REST BODY WEIGHT Set 1 - 14 Reps Set 2 - 16 Reps Set 3 - 16 Reps

PAGE 2

BOOTY BUILDING PROGRAM

DAY 3 WEEK 8 REST DAY

GYM PROGRAM

PAGE 3

BOOTY BUILDING PROGRAM

DAY 4 WEEK 8

WEIGHT GUIDE HEAVY MODERATE LIGHT

FOCUS AREA: Lower Body WARM UP | Elliptical | 10-15min

KNEELING SQUATS (SMITH MACHINE) 3 SETS 60 SECONDS REST 1. Kneel underneath a smith machine (you can kneel on a mat if that is more comfortable 2. Position the barbell on your shoulders as you would with a regular squat 3. Lift and extend your hips making sure not to fully extend them 4. Pulse through this position

HAMSTRING CURLS

3 SETS

1. Set the machine to a comfortable setting 2. Without moving your foot, fully curl your leg out, maintaining constant tension on the muscle 3. Lower the weight back to the original position, repeating for the other leg after you have completed the required number of repetitions

BOX STEP UPS (DUMBBELL) 3 SETS 1. Begin with one foot on the box, with both feet shoulder-width apart and your body facing forwards 2. With all the weight in your front leg, extend straight up and bring your second foot onto the box 3. Slowly step back to the floor while controlling all your weight with the leg that is still on the box 4. Alternate legs and repeat - this is 1 repetition

CALF RAISES

3 SETS

MODERATE Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps

60 SECONDS REST MODERATE Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps

60 SECONDS REST MODERATE Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps

60 SECONDS REST

1. Stand with your feet pointed straight ahead, stance slightly narrower than hip-width

BODY WEIGHT

2. Push up from the balls of your feet until your ankles are fully extended, making sure

Set 1 - 15 Reps Set 2 - 15 Reps Set 3 - 15 Reps

your ankles extend straight up and don’t flare out 3. Slowly lower heels through your whole range of motion

HYPEREXTENSIONS

3 SETS

1. Begin exercise with your feet secure in the machine, hands together (placed on the back of your head for an extra challenge), and resting pad slightly below hip height 2. Begin by squeezing your glutes and elevating your torso as high as possible - maintain a neutral neck position 3. Pause at the top of the movement before slowly returning to the starting position,

60 SECONDS REST BODY WEIGHT Set 1 - 15 Reps Set 2 - 15 Reps Set 3 - 20 Reps

maintaining muscle contraction through the entire movement

GYM PROGRAM

PAGE 4

WEIGHT GUIDE

BOOTY BUILDING PROGRAM

HEAVY

DAY 5 WEEK 8

MODERATE LIGHT

FOCUS AREA: Upper Body WARM UP | Elliptical | 10-15min

MACHINE SHOULDER PRESS 3 SETS

60 SECONDS REST MODERATE

1. Hold the machine at a width that is most comfortable for you 2. Raise the machine until your arms are fully extended 3. Slowly revert back to the original position

LAT PULLDOWN

3 SETS

Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps

60 SECONDS REST MODERATE

1. Grip the bar at a width that is most comfortable for you 2. Pull the bar down until it is at chest level, maintaining a straight back throughout 3. Elevate the bar back to the starting position, but maintain constant tension on your engaged muscles

DUMBBELL BICEP CURLS

3 SETS

Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps

60 SECONDS REST

1. Begin by holding a dumbbell in each hand, palms facing forwards 2. Hinge from your elbow straight up, until your hands almost touch your shoulders, but keep tension on your bicep throughout the whole movement 3. Slowly lower your hands back to starting position before repeating movement for suggested amount of repetitions

TRICEP PUSHDOWN

3 SETS

3 SETS

your feet instead of knees), ensuring that you are pushing through your shoulders, with 2. Hold this position for the suggested amount of time

GYM PROGRAM

MODERATE Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps

60 SECONDS REST

1. Begin exercise with forearms and knees on the ground (if you feel comfortable, use your core activated, and your glutes squeezed

Set 1 - 15 Reps Set 2 - 15 Reps Set 3 - 15 Reps

60 SECONDS REST

1. Grip the rope on the handles, starting in a position that will require you to begin with tension on both the cable and your tricep 2. While maintaining your elbow position parallel to your body, move the rope down until your tricep and arm are fully extended 3. Slowly move the rope back to the original position

PLANK

MODERATE

BODY WEIGHT Set 1 - 30 Sec Set 2 - 30 Sec Set 3 - 30 Sec

PAGE 5

BOOTY BUILDING PROGRAM

DAY 6 WEEK 8 REST DAY

GYM PROGRAM

PAGE 6

BOOTY BUILDING PROGRAM

WEIGHT GUIDE HEAVY

DAY 7 WEEK 8

MODERATE LIGHT

FOCUS AREA: Lower Body WARM UP | Elliptical | 10-15min

SUMO SQUATS (SMITH MACHINE) 3 SETS 60 SECONDS REST 1. Stand underneath the bar, with the bar level just below your shoulder height 2. Begin the exercise with your feet turned out and positioned slightly wider than hip-width 3. While maintaining an upright torso with the bar across the back of your shoulders, sink down in a squatting position to 90-degrees 4. While descending, actively maintain knee alignment with your middle toes 5. Push through your whole foot to return to the starting position

DONKEY KICKS

3 SETS

MODERATE Set 1 - 8 Reps Set 2 - 8 Reps Set 3 - 8 Reps

60 SECONDS REST

1. Start on your knees with both hands on the ground 2. E  levate the chosen leg vertically, engaging the glutes and squeezing them throughout 3. Reverse the movement back to the starting position and repeat

ADDUCTOR MACHINE

3 SETS

BODY WEIGHT Set 1 - 15 Reps Set 2 - 15 Reps Set 3 - 15 Reps

60 SECONDS REST

1. S  tart the exercise by sitting comfortably on the machine, with your knees at 90 degrees in the foot stirrups 2. A  djust the width of the knee pads to a comfortable, yet challenging setting 3. Squeeze in, making sure the pads touch in the middle - pause briefly before returning to the starting position

LEG EXTENSION

3 SETS

1. Set the machine to be in a comfortable setting for you 2. Without moving your feet, fully extend your legs out, maintaining constant tension on the muscle 3. Lower the weight back to the original position, repeat

MODERATE Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps

KATYA’S PRO TIP

60 SECONDS REST MODERATE Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 10 Reps

CONTINUE YOUR WORKOUT ON THE NEXT PAGE! KATYA’S PRO TIP ADDUCTOR MACHINE WE RARELY TRAIN OUR ADDUCTOR MUSCLES, SO THIS IS GONNA BE A GOOD CHALLENGE! SQUEEZE THE KNEE PADS TOGETHER AND HOLD FOR 2 SECONDS BEFORE SLOWLY LETTING YOUR KNEES COME APART. THIS SHOULD TAKE 4 SECONDS. WE CAN WORK YOUR MUSCLES EVEN MORE BY MAKING THE RETURNING MOVEMENT SLOWER!

GYM PROGRAM

PAGE 7

BOOTY BUILDING PROGRAM

WEIGHT GUIDE HEAVY

DAY 7 WEEK 8

MODERATE LIGHT

FOCUS AREA: Lower Body

PLANK

3 SETS

60 SECONDS REST BODY WEIGHT

1. Begin exercise with forearms and knees on the ground (if you feel comfortable, use your feet instead of knees), ensuring that you are pushing through your shoulders, with your core activated, and your glutes squeezed 2. Hold this position for the suggested amount of time

CRUNCHES

3 SETS

60 SECONDS REST

1. Begin movement with hands behind your head, feet shoulder width apart and your knees at a 45 degree angle 2. Engaging the core, draw your chin to your chest and raise your torso until your shoulder blades are no longer touching the floor 3. Briefly pause at the top of the movement before slowly returning to the starting position

DUMBBELL SIDE BENDS

3 SETS

Set 1 - 30 Sec Set 2 - 30 Sec Set 3 - 30 Sec

BODY WEIGHT Set 1 - 15 Reps Set 2 - 10 Reps Set 3 - 15 Reps

60 SECONDS REST

1. B  egin exercise with both arms at your waist holding dumbbells in each hand 2. W  hile keeping your chest facing forwards, slowly bend to the side, ensuring your hands have constant contact with your leg 3. Slowly return to the starting position, repeating for the opposite side 4. Maintain constant core activation

LIGHT Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 10 Reps

FUN FACT 3-DIMENSIONAL AB TRAINING ONE OF THE REASONS A LOT OF PEOPLE DON’T GET GREAT ABS IS THAT THEY FORGET IT IS 3-DIMENSIONAL! THIS IS WHY WE ARE DOING CRUNCHES, PLANK AND SIDE BENDS - THEY EACH WORK A DIFFERENT PART OF YOUR ABS TO ACHIEVE THAT TONED MIDSECTION LOOK. BY CREATING A BALANCE BETWEEN A HOLD (PLANK), A BEND (CRUNCHES) AND A SIDE BEND, WE TICK ALL THE BOXES WITHOUT DOING MORE THAN WE NEED!

GYM PROGRAM

PAGE 8