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6 week Booty Guide PDF

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Preview 6 week Booty Guide

Danimunozfit 6 week guide Hello  ladies  and  welcome  to  my  6  week  booty  growing  program!
I  have   worked  extremely  hard  to  get  this  up  and  going  because  as  you’ve  seen   I’ve  made  extreme  changes  to  my  physique,  in  between  the  two   pictures  that  caught  your  attention  there  has  been  influx  in  weight,  I’ve   had  highs  and  lows  but  finding  the  gym  and  weight  lifting  was  the  best   thing  that  happened  to  me.  This  work  out  plan  is  a  3  day  split,  I  made  it   Monday,  Wednesday,  Friday  and  I  highly  recommend  you  putting  in   some  upper  body  excercises  in  between  those  days!  I  hope  this  guide   helps  you  in  your  fitness  journey!
I  accept  emails  24/7  if  you  have  any   questions  about  a  workout,  or  your  diet,  I  will  make  sure  to  help  you   with  meal  ideas  and  tips  that  have  helped  me  change  my  body  and   keep  it  fit  and  toned.
Thank  You  for  purchasing  my  program,  let’s  kill  it! Xo,  DaniM. Danimunozfit  6  Week  Booty  Guide     Week  1&3   Monday-­‐  Legs                    *Monster  walks  to  activate  glutes   •   Barbell  Squats  3x15x12x10                               •   Split  Squats  4x10     •   Pistol  Squats  4x10-­‐12     •   Leg  Extensions  4x12-­‐15       •   Curtsy  Pulse  Lunges  4x12  each  leg  =  24  per  set     •   Calf  Raises  4x10 Wednesday  -­‐  Glutes,  Core     •   Adductor  3x12     •   Abductor  3x12     •   Stiff  Leg  Deadlift3x12     •   Sumo  Squats  with  Kickbacks  4x10     •   Barbell  Hip  Thrust  4x10-­‐15     Friday  -­‐  Legs,  Conditioning     •   Glute  kick  backs  with  weight  3x10     •   Side  lunges  3x12       •   Knee  to  squat  jump  3x15   You’re  going  to  start  on  your  knees,  go  into  a  squat  and  jump  at  the  top   then  go  back  down  and  repeat     •   Jump  Squats  3x20 •   Jump  Lunges  3x20   Danimunozfit  6  WEEK  BOOTY  GUIDE     Week  2&4   Monday-­‐  Legs,  Calves,  Core   •   Squat  Triple-­‐  3x30     Wide  Squat  3x10   Close  Squat  3x10   Regular  Squat  3x10   •   Leg  Extensions  3x10-­‐12   •   Lunge  walks  and  kick  backs  3x20   •   Calve  raises  3x15   Core  Superset  –  repeat  4x15   •   Leg  raises     •   Russian  twist   •   Ball  Crunch   •   Mountain  Climbers     Wednesday-­‐  Glutes,  Conditioning   •   Pulse  squats  on  rack  3x10   Hold  at  the  bottom  for  5seconds   •   Side  leg  press  3x10 •   Single  leg  press  3x10   •   Static  lunges  3x30   15  on  each  leg**   •   Side  step  ups  3x10     Conditioning  –  repeat  3  times   Jump  Squats  3x20   Burpees  3x15   Power  side-­‐jumps  3x15  (curtsy  lunge  and  pop  your   leg  up)   •   Frog  jumps  3x15     Friday  –  Legs,  Core   •     Goblet  Squat  3x  15,12,10 •     Stiff  leg  Dead  Lift  with  dumbbells  3x12 •     Walking  Lunges  3x15 •     Hamstring  Curls  3x12 •   Hyperextensions  3x15  (If  you  don’t  have  the  hyper   extension  machine  you  can  use  a  bench,  lay  on  your     stomach  and  kick  both  legs  back) Core  Superset  –  repeat  4x15   •   Leg  raises     •   Russian  twist   •   Ball  Crunch •     Mountain  Climbers         Danimunozfit  6  WEEK  BOOTY  GUIDE       Week  5&6     Monday-­‐  Glutes,  Calves,  Core   •   Side  lunges  with  dumbbell  3x20   •   Overhead  pulse  squats  3x20   •   One  leg  bench  cross  overs  3x12   •   One  legged  glute  bridge  3x12   •   Calves  raises,  in  and  out  3x12   Core  superset-­‐  repeat  4  times   •   Ball  crunch   •   Russian  twist   •   Plank  1  minute   •   Plank  up  and  downs  30  seconds     Wednesday-­‐  Legs,  Conditioning   **warm  up  with  glute  activators   •   Smith  Machine  low  squat  3x10 •   Single  leg  bench  hit  thrust  3x10   •   Single  Leg  deadlift  3x10   •   Hamstring  curl  3x12   Conditioning-­‐  Sprints   You  are  going  to  be  doing  6-­‐10  rounds  of  sprints,  30  seconds  on   30  seconds  off  on  the  treadmill       Friday  -­‐  Glutes,  Conditioning     •   Glute  kick  backs  with  weight  3x10   **use  cable  machine,  put  your  foot  in  the  handle  and  kick  back   •   Side  lunges  3x12   •   Knee  to  squat  jump  3x15   You’re  going  to  start  on  your  knees,  go  into  a  squat  and  jump  at  the  top   then  go  back  down  and  repeat   •   Jump  Squats  3x20   •   Jump  Lunges  3x20 Danimunozfit  6  WEEK  WORKOUT  PLAN   SHOPPING LIST ***MEAL PLAN DEPENDS ON THE GROCERIES YOU BUY*** PROTEIN Lean ground beef   •   Turkey breast   •   Ground turkey   •   NY strip   •   Sirloin steak   •   Chicken   •   Salmon   •   Chicken   •   Tuna   •   Tilapia   •   Swaii fish   •   Greek Yogurt   •   Vegetables Red peppers   •   Garlic   •   Green peppers   •   Onions   •   Cilantro   •   Lettuce   •   Spinach   •   ASPARAGUS   •   Broccoli   •   Squash   • Carbs Whole-wheat potato bread   •   Whole wheat bread   •   Oatmeal – old fashion   •   Brown rice   •   Whole-wheat pasta   •   Sweet potatoes   •   Red potatoes (after workouts)   •   Fruits Pineapple   •   Strawberry   •   Grapefruit   •   Blue berries   •   Cantaloupe   •   Seasonings ( No Adobo or any seasoning that has sodium ) Mrs. Dash (all of them)   •   Minded garlic   •   Black pepper   •   Garlic powder   •   Onion powder   •   Cayenne pepper   •   Olive oil or coconut oil   •   Cinnamon   •   Raw honey   •   Balsamic glazed.   •   Drinks Infuse fruit water   •   Lots of water   •   Green tea   •   Almond milk   •   Snacks Rice cake   •   Almond butter   •   Almonds   • Cashes   •   Any Unsalted nuts   •   Cottage cheese   •   Popcorn with no salt or butter   •

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