6 week Booty Guide PDF
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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