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AT HOME GLUTE AND ABS PROGRAM
Rating: 4.5 out of 5(12 ratings)
76 students

AT HOME GLUTE AND ABS PROGRAM

GET SUPER FIT FROM THE COMFORT OF YOUR HOME
Created byPamela Ricardo
Last updated 4/2020
English

What you'll learn

  • How To Properly Perform Exercises That Target The Main Muscles In The Glutes: The Gluteus Maximus, Minimus, and Medius
  • How To Activate Your Glutes Before Your Workout For Maximum Results
  • How To Structure Your Workouts For Maximum Results
  • How To Build Strong, Lean Legs That Match Your Growing Buttocks
  • Reps, Sets, And Volume To Grow Glutes
  • How To Eat When Wanting To Grow Your Glutes
  • The Best Type Of Cardio To Do When Building Your Lower Body
  • How To Stretch Before And After Your Workout
  • Learn Proper Form And Avoid Injury
  • Instructional Videos Of Each Workout In Your Program
  • 12 Full Circuit Workouts To Target Your Lower Body
  • Workouts Designed To Help You Build Muscle and Burn Fat

Course content

3 sections • 64 lectures • 43m total length

  • Introduction1:14

    Thank you for joining Body By P.A.M.s At Home Glutes And Abs Program!

  • How Your Workouts Are Structured1:58

    Your workouts will be Circuit Based-which means you will do three different exercises back to back with 0-15 Seconds of rest in between. Each circuit will be done 3 Times and each full workout will consist of 4 Circuits.

  • Progressive Overload2:18

    During your workout circuits you will progressively add more weight and reduce the reps to the exercises that have "progressive overload" next to it on your program pdf.

    Example:

    • Circuit 1

    15 Squats (Progressive Overload)

    10 Side Leg Raises

    Bicycle Crunches (30 Seconds)

    • Circuit 2

    12 Squats (holding 2, 5 lb dumbbells)

    10 Side Leg Raises

    Bicycle Crunches (30 Seconds)

    • Circuit 3

    8 Squats (holding 2, 10lb Dumbbells)

    10 Side Leg Raises

    Bicycles Crunches (30 seconds)

  • Best Cardio For Growing Your Glutes1:22

    Its very important to know the difference between good cardio and bad cardio to do while we are growing our glutes.

  • How To Eat To Maximize Results2:08

    Here is how you should be eating while building muscle. Download PDF for a sample grocery list to use while you are working on your gains.

  • Stretching Routine For Leg Day4:25

    Stretch before AND after your workout to lessen soreness and promote healthy muscle growth and flexibilty.

  • How Is It Going? Leave A Review!0:59
  • YOUR WORKOUTS PDF WITH VIDEO LINKS

Requirements

  • Can Be Accomplished With Body Weight, But For Maximum Results Have 3 Different Weights Of Dumbbells.
  • Dumbbells: 5-30lbs
  • Resistance Band
  • Yoga Mat
  • Something To Step Up On: Chair, Bench, Steps. Needs To Be Sturdy.
  • Ankle Weights (optional)

Description

My at-home booty and abs program is not only great for beginners but it also is scientifically put together to hit all parts of your glutes without overtraining them, for maximum results. I have transformed my clients as well as myself with these tools. I will teach you my secrets to activating my glutes before my workouts so that your legs don't get all of the work. I am also going to give you my tips to eating right while you are gaining muscle and losing fat! All of your workouts are accompanied by demonstration videos so you will never have to google how to do them! You will get all of my secrets in this program and it is reusable for a lifetime! Lets Grow!!

Who this course is for:

  • Anyone Wanting To Grow And Tone Their Lower Body
  • Anyone With Stubborn Glutes
  • Anyone Who Doesn't Know How To Properly Execute Workouts Specifically Designed For Lower Body
  • Anyone Who Is Stuck In A Routine And Needs A New One
  • Anyone Who Doesn't Know How To Structure A Workout Properly
  • Anyone Who Doesn't Understand How Often To Train And/Or, How Many Sets And Reps To Do To Achieve A Great Lower Body And Core.

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