AT HOME GLUTE AND ABS PROGRAM

Name: AT HOME GLUTE AND ABS PROGRAM
Rating: 4.5 (12 reviews)

GET SUPER FIT FROM THE COMFORT OF YOUR HOME

Created byPamela Ricardo

Last updated 4/2020

English

English [Auto],

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

Glute Activation Exercises1:06
Choose 3 Glute Activation Exercises Before Your Workout. Perform For 45 Seconds Each And Do This For 3 Rounds.
Glute Activation Exercises
SQUATS0:38
STANDARD LUNGE0:26
Engage core, thighs, glutes, and hamstrings with standard lunges by driving up from a stable heel, keeping chest up and core tight, and guiding the knee over the front foot.
TRIPLE LUNGE0:40
SUMO SQUATS0:24
STEP UPS0:24
SQUAT TO CALF RAISES0:34
SQUAT WITH STANDING OBLIQUE TWIST0:21
Perform a squat with an oblique twist using a dumbbell, lower to ankle level and twist to the opposite shoulder, while keeping the core tight to engage glutes and abs.
SQUAT SIDE LEG RAISES0:24
Perform squats with side leg raises by pushing off your heels and lifting the leg as you rise. Keep the heel leading, core tight, and chest up.
SQUAT PULSES0:19
Perform squat pulses with feet shoulder-width apart, clasped hands, pulsing six inches, then drop into a full squat and squeeze, and repeat.
SQUAT JUMPS0:24
SKATER LUNGES0:20
SINGLE LEG ROMANIAN DEADLIFT0:59
SIDE STEP UPS0:16
Perform side step ups from an elevated platform, press off base, tap your foot on floor with a slight squat, and thrust up to drive knee toward ceiling.
ELEVATED GLUTE BRIDGE0:17
SINGLE LEG GLUTE BRIDGE0:34
SIDE LYING LEG RAISES0:27
SIDE LYING HIP RAISES0:38
Side lying hip raises target the gluteus medius by keeping the glutes squeezed as you lift and lower. Switch sides and brace on your elbow, squeezing at the top.
SIDE LUNGES0:20
Perform a side lunge to target hamstrings, quads, glutes, and inner and outer thighs; sync your hip with lunging leg and push into it, keeping knee from crossing toes.
SEATED LEG EXTENSIONS0:20
SEATED HIP ABDUCTIONS0:22
Perform seated hip abductors with a resistance band above or below the knees to pulse and engage the outer glutes, with forward and backward leans to target different areas.
IN AND OUT SQUATS0:27
ISOLATED REVERSE LUNGES0:26
HIGH TO LOW SIDE LUNGES0:34
perform high to low side lunges with a wide stance and toes forward, shifting your weight from side to side to target the side glutes and hamstrings.
GOOD MORNINGS0:35
PLIE SQUAT0:40
Perform a dumbbell plie squat with hands between the legs, lower straight down and rise while keeping knees aligned with ankles, and push knees outward for resistance.
GOBLET TO PLIE SQUAT0:36
GOBLET SQUATS0:31
FROG PUMPS0:24
GLUTE BRIDGE WITH HIP ABDUCTIONS0:36
FIRE HYDRANTS0:16
Engage core in a fire hydrant move on hands and knees, look down, keep shoulders over hands, hips over knees, and lift leg to 45 degrees with a 90-degree knee.
ELEVATED SINGLE LEG GLUTE BRIDGE0:16
DONKEY KICKS0:18
CURTSY LUNGE0:44
CHAIR SQUATS0:17
Perform chair squats to activate the glutes, pausing on the chair for 1–2 seconds, then drive up and squeeze the glutes at the top.
BULGARIAN SPLIT SQUATS0:23
Perform Bulgarian split squats with the rear foot elevated, drive the knee down, keep the leg going straight down, and align the knee with the toes.
BANDED SIDE LEG RAISES0:33
ALTERNATING REVERSE LUNGES0:27

AB CRUNCHES0:26
DUMBBELL SWINGS0:23
JUMPING JACKS0:15
STANDING OBLIQUE CRUNCH0:33
FLUTTER KICKS0:27
STANDING ALTERNATING TOE TOUCH0:24
Perform standing alternating toe touches to build core stability while keeping arms out, chest up, and guiding your toes toward your hands.
STANDING OBLIQUE KNEE RAISES0:16
BIRDDOGS0:29
UP AND DOWN PLANK0:27
RUSSIAN TWISTS0:29
IN AND OUT CRUNCHES0:26
BICYCLE CRUNCHES0:21
MOUNTAIN CLIMBERS0:19
PLANK JACKS0:21
LEG LIFTS0:28
SIDE PLANK WITH REACH UNDERS0:23
ELEVATED FRONT PLANK0:22
SIDE PLANK0:17
SIDE PLANK DIPS0:21
Engage your glutes and abs with side plank dips from a left side elbow plank, heels stacked, lower the pelvis to hover, exhale, and lift back into the side plank.

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.

AT HOME GLUTE AND ABS PROGRAM

What you'll learn

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Course content

HOW THIS WORKS:7 lectures • 14min

GLUTES38 lectures • 18min

ABS/CARDIO19 lectures • 7min

Requirements

Description

Who this course is for: