8 week booty building guide PDF
Preview 8 week booty building guide
IG/TWITTER/YOUTUBE: LIVEFITWITHJESS 8 WEEK BOOTY BUILDING GUIDE Jessica Vaszily – Instagram/Twitter/YouTube: @LIVEFITWITHJESS • NEW FEATURE: Not sure what a certain exercise is? Or how proper form should look like? Just go to Instagram and search the hashtag next to the exercise in this program and a video by me will show up! Easy as pie! This is new and I don’t have a video for every exercise yet but it will be finalized soon! • Notes: REMEMBER TO STRETCH BEFORE AND AFTER EACH WORKOUT. Stretching is one of the most important factors in building muscle that people often overlook. Not only does stretching speed muscle recovery but it increases your ROM (range of motion) allowing work on a larger portion of that muscle which results in muscle growth. It also increases blood flow and reduces knots and cramps! • Light weight: These exercises require low weight because you will be performing AS MANY REPITITIONS AS POSSIBLE (AMRAP) until failure! (Low weight, High rep). • Moderate weight: This refers to a weight on machines or free weights that you can perform the stated amount of reps and sets without having to stop, but also creating fatigue. EXAMPLE: if the program says 10 reps X 3 sets, it should be at a weight that is challenging enough to fatigue you after the 10 reps. Not a weight that is too heavy to perform the 10 reps. • Heavy weight: Heavy weight exercises do NOT mean your maximum weight possible. These exercises will require a heavier weight than light or moderate but fewer repetitions. (High weight, Low rep). • Super Set: This type of workout requires two exercises at a time, rather than one. You will complete one SET of the stated exercise and then one SET of the paired exercise. You will then alternate back and forth between both exercises until you have completed 3 sets for each (6 TOTAL). EXAMPLE: 8 lunges → 8 squats → 8 lunges → 8 squats → 8 lunges → 8 squats. • IF YOUR LEGS ARE STILL TOO SORE TO FOLLOW THE PROGRAM AND CONTINUE ONTO THE NEXT LEG DAY WHEN IT COMES, THEN PUSH EVERYTHING UP ONE DAY AND TAKE A REST DAY AND STRETCH, STRETCH, STRETCH!!! • SEND PROGRESS PICTURES TO ME!!! (will only post with your consent!) IG/TWITTER/YOUTUBE: LIVEFITWITHJESS WEEK 1: Day 1 – Glutes and Hamstrings Intensity – Moderate weight 5 minute warm up on elliptical • Activation: 20 donkey kicks each leg 20 fire hydrant kicks each leg 20 squats • Hip thrusts: 12 reps x 3 sets. You may do these with a barbell, or with the smith machine! Use a mat or barbell pad for your hips! #lfwjhipthrusts (second video in the series) • Sumo deadlifts: 12 reps x 3 sets. Use a barbell or smith machine and add your own weight or a premade barbell. #lfwjsumodeadlift SUPER SET WITH ¯ • Hamstring ball curl: 15 reps x 3 sets. Remember this is a super set! So you would do 12 sumo deadlifts, then 15 hamstring ball curls ® 12 sumo deadlifts ® 15 hamstring ball curls ® 12 sumo deadlifts ® 15 hamstring ball curls. #lfwjballhamcurl • Cable pull through: 10 reps x 3 sets. #lfwjcablepullthrough (first exercise in video) SUPER SET WITH ¯ • Side lunge with deadlift: 8 reps x 3 sets. ONE set = lunge right, deadlift middle, lunge left, deadlift middle!!! #lfwjsidelungewithdeadlift (first video in the series) • Hip abduction machine: 15 reps x 3 sets. After the third set, push out as far as you can and pulse there until failure! #lfwjhipabductorpulse (last video in series) Day 2 – Biceps, back + abs Intensity – Moderate weight 5 minute warm up on any cardio machine • Bicep curls: 10 reps x 3 sets. Alternate the right and left arm! Not 10 reps for each arm, 10 reps total! • Lat pull down: 10 reps x 3 sets • Seated row: 10 reps x 3 sets • Hammer curls: 10 reps x 3 sets • One arm bent over row: 10 reps x 3 sets • Assisted pull up machine: 8 reps x 5 sets ABS Do as many reps as YOU think YOU can do! Do these exercises once in order and then repeat the circuit 3 TIMES! Every time you complete an ab workout, you should be trying to increase the reps each time. So the next time you do this workout (Day 3) try to increase the amount of reps even if it’s only by 2! • Leg raises: 10 reps (if you are more advanced, place hands behind the head ONLY if you can keep your back flat on the ground without it arching each rep) • Crunches with knees bent, feet off the ground: 30-50 reps. Shown below: IG/TWITTER/YOUTUBE: LIVEFITWITHJESS • Reverse crunch: 15 reps. Same starting position as crunch but your hands may be under your butt! (if you are more advanced, place hands behind the head ONLY if you can keep your back flat on the ground without it arching each rep) Bring your knees towards your chin and lift the butt off the ground slightly, then back down and extent the legs. • “High knees”: 20-30 reps. Imagine doing high knees but laying on your back! Again hands should be placed wherever appropriate for your strength level! • Bicycle variation: 20-50 reps. Alternate each elbow to the opposite knee! Shown below: • Plank with shoulder tap: 20/+ reps. Do NOT swing your hips! Try to keep them level and parallel to the ground! Shown below: Day 3 – Triceps, shoulders + abs Intensity: Moderate weight 5 minute warm up on any cardio machine • TRIPLE SET: standing dumbbell frontal raise: 5 reps ® standing dumbbell lateral raise: 5 reps ® standing dumbbell shoulder press: 5 reps. Repeat in the same order but decrease the reps to only 4. Then again and decrease to 3, then 2, then 1. • Tricep rope pull down: 10 reps x 3 sets. ELBOWS ARE GLUED TO YOUR SIDES! They shouldn’t be coming forward or backward. There should be NO shoulder rotation, only ELBOW rotation! • Upright row: 10 reps x 3 sets. Use pre-made barbell or a kettle bell! • Skull crushers: 10 reps x 3 sets. Use 2 dumbbells rather than a barbell. Again, NO shoulder rotation! There should only be pivoting through the elbow! Shown below: IG/TWITTER/YOUTUBE: LIVEFITWITHJESS ABS Do as many reps as YOU think YOU can do! Do these exercises once in order and then repeat the circuit 3 TIMES! (same as day 2 exercises. Try to increase your reps!) • Leg raises: 10 reps (if you are more advanced, place hands behind the head ONLY if you can keep your back flat on the ground without it arching each rep) • Crunches with knees bent, feet off the ground: 30-50 reps. • Reverse crunch: 15 reps. Same starting position as crunch but your hands may be under your butt! (if you are more advanced, place hands behind the head ONLY if you can keep your back flat on the ground without it arching each rep) Bring your knees towards your chin and lift the butt off the ground slightly, then back down and extent the legs. • “High knees”: 20-30 reps. Imagine doing high knees but laying on your back! Again hands should be placed wherever appropriate for your strength level! • Bicycle variation: 20-50 reps. Alternate each elbow to the opposite knee! • Plank with shoulder tap: 20/+ reps. Do NOT swing your hips! Try to keep them level and parallel to the ground! Day 4 – Glutes, quads + calves Intensity: Moderate weight You should be trying to add on more weight for each exercise that was done on Day 1 5 minute warm up on elliptical • Activation: 20 donkey kicks each leg 20 fire hydrant kicks each leg 20 squats • Hip thrusts: 12 reps x 5 sets. After the 5th set, take off half of the weight and do AMRAP (as many reps as possible) UNTIL YOU CAN’T THRUST ANYMOREEE! • Sumo deadlifts: 12 reps x 3 sets. Use a barbell and add your own weight or a premade barbell. #lfwjsumodeadlift SUPER SET WITH ¯ • Weighted lunges: 20 reps x 3 sets. You can hold dumbbells or use a barbell behind the head. Go deep (low) in the lunge to get a greater range of motion. Do NOT push off the back foot, push through the heel in the front foot to get up each time! The back foot is only for balance! You should be lunging low enough that the back knee touches the ground but come UP before you try to go FORWARD. DOWN, UP… THEN FORWARD (next leg). IG/TWITTER/YOUTUBE: LIVEFITWITHJESS • Single leg press: 12 reps x 3 sets. Use the machine shown below with weight that can be changed with a pin not a plate loaded leg press! Foot should be between your hips and your chest. PUSH THROUGH THE HEELS! DO NOT FULLY EXTEND THE KNEE! In the photo below, I am at the end of the rep, I would not extend my leg any further or else it would promote injury by hyperextension! • Cable kickbacks: 12 reps x 3 sets. SUPER SET WITH ¯ • Elevated squat drop set: 8 reps @ EACH weight x 3 sets. Place a 5lbs plate under the heel of each foot. The front half of your foot should be on the ground! Use whatever weight YOU are comfortable with! I use 60lbs for the first 8 reps, then I use 45lbs for the next 8 reps and then 30lbs for the last 8 reps. Each rep should be a pulse rep! You would squat and then pulse in that position for 1 pulse and then go back up. 8 reps @ each weight = 24 reps which is only 1 set! You would repeat this 3 times with the previous exercise (single leg press) in between each set. #lfwjsquatdrop (first video in series) • Calf raises: 12 reps x 3 sets. you can do this on a step while holding dumbbells, on the smith machine with a small elevation under the feet, or on a calf raise machine. Day 5 – Light recovery • 30 minutes on stair master. This is a nice light pace just to get a good sweat and lightly work the lower body after a tough leg day! The worst thing you can do for sore muscles IG/TWITTER/YOUTUBE: LIVEFITWITHJESS is SIT AND DO NOTHING! You need to be stretching before and after ESPECIALLY after leg workouts. Day 6 – Cardio + abs • Sprint intervals: 5 sets. Treadmill incline should be at least at 2 (I do incline 5). Speed should be 85%! This means not your 100% fastest speed but a bit less! Sprint for 30 seconds and rest for 2 minutes. If you are a beginner or do not have great cardio yet, start with 20 second sprints instead of 30 seconds! Do NOT stand on the sides for the whole 2-minute break! Yes, I jump on the sides of the treadmill right after because it’s going too fast to slow down but try and walk for the remainder of the 2 minutes! ABS Do as many reps as YOU think YOU can do! Do these exercises once in order and then repeat the circuit 3 TIMES! (same as day 2 exercises. Try to increase your reps!) • Leg raises: 10 reps (if you are more advanced, place hands behind the head ONLY if you can keep your back flat on the ground without it arching each rep) • Crunches with knees bent, feet off the ground: 30-50 reps. • Reverse crunch: 15 reps. Same starting position as crunch but your hands may be under your butt! (if you are more advanced, place hands behind the head ONLY if you can keep your back flat on the ground without it arching each rep) Bring your knees towards your chin and lift the butt off the ground slightly, then back down and extent the legs. • “High knees”: 20-30 reps. Imagine doing high knees but laying on your back! Again hands should be placed wherever appropriate for your strength level! • Bicycle variation: 20-50 reps. Alternate each elbow to the opposite knee! • Plank with shoulder tap: 20/+ reps. Do NOT swing your hips! Try to keep them level and parallel to the ground! Day 7 – REST DAY • STRETCH STRETCH STRETCH!!! WEEK 2: Day 1 – Glutes and Hamstrings Intensity: Heavy weight Try to add on more weight for each exercise that has been done before 5 minute warm up on elliptical • Activation: 20 jump squats 40 donkey kicks each leg 20 glute bridges • Hip thrusts: 8 reps x 5 sets. After the 5th set, take off half of the weight and do AMRAP (as many reps as possible) UNTIL YOU CAN’T THRUST ANYMOREEE! • Hamstring curl: 8 reps x 3 sets. Do not flex the feet or allow your hips to come off of the platform. SUPER SET WITH ¯ IG/TWITTER/YOUTUBE: LIVEFITWITHJESS • Reverse frog pumps on hamstring curl: 8 reps x 3 sets. You will need to lower the weight about 10-20lbs for this exercise. Don’t try to touch your butt on this one! Once your legs are at about half of the rep, push your feet up to the sky so that the roll on your ankles, rolls down to the back of your knees! Do not hold for any amount of time at the top yet! This will come later! #lfwjhamfrogpumps • Romanian deadlift: 8 reps x 3 sets. I’m using elevation because 45lbs plates are so big that it takes away some of the range of motion. You can try this if you like! Do whatever feels best for YOU. Keep the bar close to your legs at all times. Notice in the video that I NEVER straighten my knees all the way to prevent hyperextension! Instead of letting my knees buckle, I’m THRUSTING forward and squeezing the glutes. #lfwjromdead • Cable pull through: 10 reps x 3 sets. #lfwjcablepullthrough (first exercise in video) SUPER SET WITH ¯ • Side lunge with deadlift: 8 reps x 3 sets. ONE set = lunge right, deadlift middle, lunge left, deadlift middle!!! Wide stance about #lfwjsidelungewithdeadlift (first video in the series) • Hip abduction machine: 15 reps x 3 sets. After the third set, push out as far as you can and pulse there until failure! #lfwjhipabductorpulse (last video in series) Day 2 – Biceps, back + abs Intensity – Moderate weight 5 minute warm up on any cardio machine • Bicep curls: 10 reps x 3 sets. Alternate the right and left arm! Not 10 reps for each arm, 10 reps total! • Lat pull down: 10 reps x 3 sets • Seated row: 10 reps x 3 sets • Hammer curls: 10 reps x 3 sets • One arm bent over row: 10 reps x 3 sets • Assisted pull up machine: 8 reps x 5 sets ABS Do as many reps as YOU think YOU can do! Do these exercises once in order and then repeat the circuit 3 TIMES! (Try to increase your reps again!) • Leg raises: 10 reps (if you are more advanced, place hands behind the head ONLY if you can keep your back flat on the ground without it arching each rep) • Crunches with knees bent, feet off the ground: 30-50 reps. • Reverse crunch: 15 reps. Same starting position as crunch but your hands may be under your butt! (if you are more advanced, place hands behind the head ONLY if you can keep your back flat on the ground without it arching each rep) Bring your knees towards your chin and lift the butt off the ground slightly, then back down and extent the legs. • “High knees”: 20-30 reps. Imagine doing high knees but laying on your back! Again hands should be placed wherever appropriate for your strength level! • Bicycle variation: 20-50 reps. Alternate each elbow to the opposite knee! • Plank with shoulder tap: 20/+ reps. Do NOT swing your hips! Try to keep them level and parallel to the ground! IG/TWITTER/YOUTUBE: LIVEFITWITHJESS Day 3 – Triceps, shoulders + abs Intensity: Moderate weight 5 minute warm up on any cardio machine • TRIPLE SET: standing dumbbell frontal raise: 5 reps ® standing dumbbell lateral raise: 5 reps ® standing dumbbell shoulder press: 5 reps. Repeat in the same order but decrease the reps to only 4. Then again and decrease to 3, then 2, then 1. • Tricep rope pull down: 10 reps x 3 sets. ELBOWS ARE GLUED TO YOUR SIDES! They shouldn’t be coming forward or backward. There should be NO shoulder rotation, only ELBOW rotation! • Upright row: 10 reps x 3 sets. Use pre-made barbell or a kettle bell! • Skull crushers: 10 reps x 3 sets. Use 2 dumbbells rather than a barbell. Again, NO shoulder rotation! There should only be pivoting through the elbow! ABS Do as many reps as YOU think YOU can do! Do these exercises once in order and then repeat the circuit 3 TIMES! • Leg raises: 10 reps. • Crunches with knees bent, feet off the ground: 30-50 reps. • Sit-ups: 15 reps. You can use a plate to put on top of your feet if you need to. • Side plank reach throughs: 10 reps each side. Shown below: • Plank with shoulder tap: 20/+ reps. Do NOT swing your hips! Try to keep them level and parallel to the ground! Day 4 – Glutes, quads + calves Intensity: Moderate weight Try to add on more weight for each exercise that has been done before 5 minute warm up on elliptical • Activation: 20 jump squats 40 donkey kicks each leg 20 glute bridges • Bulgarian split squats: 10 reps x 3 sets. I prefer to use the smith machine for these! Go as low as you can and push through the heel in the front foot to get up! Do not use the IG/TWITTER/YOUTUBE: LIVEFITWITHJESS back foot to push, it is only for balance, notice in my videos how the back foot looks limp. #lfwjbulgariansplit • Triple threat leg extension machine: 10 reps x 15 second rest ® x 8 reps x 15 second rest ® 6 reps x 2 min rest ® x 3 sets. (REPEAT THIS 3 TIMES) keep the same weight the whole time! 1 set = 10 reps, 15 sec rest, 8 reps, 15 sec reps, 6 reps, 2 min rest. • Single leg press: 12 reps x 3 sets each leg. Same as week 1, day 4 single leg press. • Cable kickbacks: 12 reps x 3 sets. SUPER SET WITH ¯ • Elevated squat drop set: 8 reps @ EACH weight x 3 sets. Same as in week 1, day 4. #lfwjsquatdrop (first video in series). Day 5 – Light recovery • 30 minutes on stair master. Day 6 – Cardio + abs • Sprint intervals: 5 sets. Sprint for 30 seconds and rest for 2 minutes. ABS Do as many reps as YOU think YOU can do! Do these exercises once in order and then repeat the circuit 3 TIMES! • Leg raises: 10 reps. • Crunches with knees bent, feet off the ground: 30-50 reps. • Sit-ups: 15 reps. You can use a plate to put on top of your feet if you need to. • Side plank reach throughs: 10 reps each side. Shown on week 2, day 3. • Plank with shoulder tap: 20/+ reps. Do NOT swing your hips! Try to keep them level and parallel to the ground! Day 7 – REST DAY • STRETCH STRETCH STRETCH!!! WEEK 3 Day 1 – Glutes and Hamstrings Intensity – Moderate weight Try to add on more weight for each exercise that has been done before 5 minute warm up on elliptical • Activation 40 donkey kicks each leg 20 clam shells each leg 20 jump squats • Bulgarian split squats: 10 reps x 3 sets. SUPER SET WITH ¯ • Side lunge with deadlift: 8 reps x 3 sets. ONE set = lunge right, deadlift middle, lunge left, deadlift middle!!! #lfwjsidelungewithdeadlift (first video in the series) • Hamstring curl: 8 reps x 3 sets. IG/TWITTER/YOUTUBE: LIVEFITWITHJESS SUPER SET WITH ¯ • Reverse frog pumps on hamstring curl: 8 reps x 3 sets. #lfwjhamfrogpumps • Cable pull through: 10 reps x 3 sets. #lfwjcablepullthrough (first exercise in video) SUPER SET WITH ¯ • Lateral cable kicks: 10 reps x 3 sets each leg. #lfwjlatkick (last video in series) Day 2 – Biceps, back + abs Intensity – Moderate weight 5 minute warm up on any cardio machine • Bicep curls: 10 reps x 3 sets. Alternate the right and left arm! Not 10 reps for each arm, 10 reps total! • Lat pull down: 10 reps x 3 sets • Seated row: 10 reps x 3 sets • Hammer curls: 10 reps x 3 sets • One arm bent over row: 10 reps x 3 sets • Assisted pull up machine: 8 reps x 5 sets ABS Do as many reps as YOU think YOU can do! Do these exercises once in order and then repeat the circuit 3 TIMES! • Leg raises: 10 reps. • Crunches with knees bent, feet off the ground: 30-50 reps. • Sit-ups: 15 reps. You can use a plate to put on top of your feet if you need to. • Side plank reach throughs: 10 reps each side. Shown on week 2, day 3. • Plank with shoulder tap: 20/+ reps. Do NOT swing your hips! Try to keep them level and parallel to the ground! Day 3 – Triceps, shoulders + abs Intensity: Moderate weight 5 minute warm up on any cardio machine • TRIPLE SET: standing dumbbell frontal raise: 5 reps ® standing dumbbell lateral raise: 5 reps ® standing dumbbell shoulder press: 5 reps. Repeat in the same order but decrease the reps to only 4. Then again and decrease to 3, then 2, then 1. • Tricep rope pull down: 10 reps x 3 sets. ELBOWS ARE GLUED TO YOUR SIDES! They shouldn’t be coming forward or backward. There should be NO shoulder rotation, only ELBOW rotation! • Upright row: 10 reps x 3 sets. Use pre-made barbell or a kettle bell! • Skull crushers: 10 reps x 3 sets. Use 2 dumbbells rather than a barbell. Again, NO shoulder rotation! There should only be pivoting through the elbow! ABS Do as many reps as YOU think YOU can do! Do these exercises once in order and then repeat the circuit 3 TIMES! • Sit-ups: 15 reps. You can use a plate to put on top of your feet if you need to. • Crunches with knees bent, feet off the ground: 30-50 reps. • Side plank reach throughs: 10 reps each side. Shown on week 2, day 3.
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