Glute Shaper Challenge

93 Pages·4.474 MB·English

by  HIITBURN

Copyright 2015
HIITBURN.com
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(cid:1)
DISCLAIMER: The information provided in this guide is for educational
purposes only. I am not a doctor and this is not meant to be taken
as medical advice. The information provided in this guide is based
upon my own experiences as well as my own interpretations of the
current research that is available. The advice and tips given in this
guide are meant for healthy adults only. You should consult your
physician to insure advice and tips given in this guide are appropriate
for your individual circumstances. If you have any health issues or
pre-existing conditions, please consult your physician before
implementing any of the information provided below. This product is
for informational purposes only and the author does not accept any
responsibility for any liabilities or damages, real or perceived, resulting
from the use of this information. All rights reserved. No part of this
publication may be reproduced, transmitted, transcribed, stored in a
retrieval system, or translated into any language, in any form, without
the written permission and signature of the author.

!
Welcome to the HIITBURN Glute Shaper Challenge!

These next 28-days will be transformative for
your fitness and confidence. We can’t wait to see
your amazing transformation!

We have been in the fitness industry a combined
10-years, and have worked with over 11,000
Meet the creators of HIITBURN
people in that time to help build happier, healthier
Dennis and Kelsey Heenan
lives.

We have had the opportunity to work with people from all walks of life, and have
found that before coming to us, many people have struggled for years to get their
desired results, and never seem to fully reach their goals.

That’s why we have created the HIITBURN system. We have poured hours of time,
sweat and love into this program so that we could help you achieve your dream body.

We want you to be happy, healthy and confident…And this is where we come in. We
strive to provide you with top quality programs that bring results and are actually FUN.
This program is designed so(cid:1)you can finally achieve the
body you want through our uniquely designed 28-Day
Glute Shaper Challenge!

We really look forward to working with you in(cid:1)these next
28-days!

-Kelsey & Dennis Heenan!
!
!
The HIITBURN 28-Day Glute Shaper Challenge
includes workouts for each day of the challenge,
as well as an outline of meals for each day. Nutrition

Just follow the outlined workouts and meals.
The HIITBURN Nutrition Guide,
That’s easy enough! will show you exactly, what
and how much to eat for
your body and your
greatest transformation!
Workouts
The HIITBURN Glute
Workouts will target your
butt to lift, shape and sculpt
your glutes for your
greatest transformation!
!
DAY 1�
Today starts the new YOU!
!
The Workouts�
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YOUR !
#HIITBURNBUTT! Day 1 – Part A�
Today’s workout will be a series of exercises where you perform as many reps as you can
within a given time period. You will perform an exercise for 30 seconds and then rest for
15 seconds. You will repeat that exercise 3x for a total of 4 rounds. Rest up to 60 seconds
then move on to the next exercise. Let’s get to it!
1.� The Workout Time Sets
Bodyweight 30 seconds ON – 4
Squat 15 seconds OFF (Do all four sets
then move to the
next exercise)
Bodyweight Squat
The Workout Time Sets
2.� Alternating 30 seconds ON – 4 Alternating Step Ups
Step-Ups 15 seconds OFF (Do all four sets
then move to the
next exercise)
The Workout Time Sets
Glute Bridges
Glute Bridges 30 seconds ON – 4
3.�
15 seconds OFF (Do all four sets
then move to the
next exercise)
Split Squat
The Workout Time Sets
4.�
Split Squat (left 30 seconds ON – 4
leg) 15 seconds OFF (Do all four sets
then move to the
next exercise)
The Workout Time Sets
5.� Split Squat (right 30 seconds ON 4 PRO INSIDER’S TIP:
leg) – 15 seconds (Do all four sets
OFF then move to
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!
The Workouts�
TH…E C2O7 UDNaTyDsO tWil !N!
YOUR !
#HIITBURNBUTT! Day 1 – Part B�
The workout finisher will be a series of exercises where you complete 30-seconds
on each exercise resting only after each set of the three exercises. Repeat two times
for a total of 3 rounds.
1.� The Workout Time
Reverse Alternating 30 seconds
Lunges
Reverse Alternating Lunges
The Workout Time
2.�
High Knees 30 seconds

The Workout Time
3.� Jumping Jacks 30 seconds

High Knees
PRO INSIDER’S TIP:

For High Knees and Jumping Jacks,
your goal is to go
as hard as you comfortably can.
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Jumping Jacks
!
The Eats�
Day 1�
Pro Insider’s Tip:

If you are very active, feel free
to add the following to one or
two meals: HIITBURN Nutrition

•  Sweet potato or regular Breakfast: 3 whole eggs, (cid:2) of an avocado
potato

•  1 cup of rice
Snack: Protein Shake
•  (cid:3) cup of oatmeal

•  (cid:3) cup black beans
! Lunch: 8 ounces chicken, 1 cup broccoli, 1 cup asparagus

Snack: 1 tbsp. almond butter + an apple

Dinner: 8 ounces ground beef, 1 cup broccoli, 2 cups spinach +
1 tbsp. olive oil + 1 tbsp. balsamic vinegar
Vanilla Blueberry Protein Shake
Ingredients
•  (cid:2) cup water Directions
•  a(cid:4)l mcuopn du nmsiwlke etened •  aBnledn ed ninjogyre! dients together
•  1 cup blueberries
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••   (cid:3)1 cteuaps ipcoe on vanilla extract
HIIT BURN Recipes
DAY 2�
!
The Workouts�
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YOUR !
#HIITBURNBUTT! Day 2�
In today’s workout, you will complete 30-seconds on each exercise resting only after
going through 30 seconds of each of the exercises. Repeat three times for a total
of 4 rounds.
1.� The Workout Time
Alternating Step 30 seconds
Ups
2.� The Workout Time
Glute Bridges 30 seconds
Alternating Step Ups
3.� The Workout Time
Fire Hydrant 30 seconds
(right Leg)
4.� The Workout Time
Fire Hydrant (left 30 seconds
leg)
Glute Bridges
Rest 30 seconds, then repeat 3x
for a total of 4 rounds!
PRO INSIDER’S TIP:

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!