the 30-day glutes and abs

30 Pages·2016·8.13 MB·English

THE 30-DAY GLUTES AND ABS
A
N
D ✓
Build Your Glutes
✓
R Define Your Hamstrings
✓
Get Toned
E
✓
Sculpt Your Legs
A
✓
Get Abs
H
O
L
Y
H
O
U
S
E
1
About Me
I began seriously living a healthy lifestyle about 4 years
ago. I began exercising and eating better and noticed
not only changes in my body but also in my thinking,
attitude, and happiness.
Since then, I have been encouraging friends and family
members to take better care of themselves, and now I
have the opportunity to help inspire you to live a
healthier lifestyle. I promise you won't regret it!
How to follow my guide:
• 4 workouts per week.
• You can do them in any order you wish.
• Each workout contains all the exercise sets and
reps that you need to do; make sure you complete
each workout even though it may be challenging. If
you don’t cheat, you’ll definitely see the results of
your hard work.
• Remember: Being healthy is really your body’s
reflection of your mind’s commitment to living a
healthy lifestyle.


Note: Before doing any of the workouts, please be sure to warm up to avoid any
injuries. To warm up, you can stretch, run, do jumping jacks, squats, or anything else
to get your heart rate up and muscles working.
Andrea Holyhouse is not a qualified trainer and does not guarantee any specific results from using this guide. She
is also not liable for any injuries, losses, or damages due to using this guide. Make sure you have spoken to your
doctor or other health professional to ensure these exercises are appropriate for your specific situation. This guide
is for inspirational purposes only.
2
Areas Focused In My Guide
Abdominals: Ab Wheel Exercise, Standing, Lying Hip Swing , Leg Lifts, Crunches, Mountain
Climber, Hip Flexes, Medicine Ball Crunches, One Leg Booty Blaster.
Glutes: Hip Flexes, One Leg Booty Blaster, Standard Squats, Squeeze Out, Rear Leg Lifts,
Straight Back Dumbbell Lift, Step down Lunge, Glute Kick, Hamstring Curls, Crab Walk, Step
Up, Side Kick, Wide Stance Dumbbell Squat.
Hamstrings: One Leg Booty Blaster, Standard Squats, Glute Kick, Hamstrings Curls, Crab
Walk, Step Up, Wide Stance Dumbbell Squat.
Hip Flexors: Lying Hip Swing, Leg Lifts.
Inner/Outer Thighs: Abductors.
Lower Back: Straight Back Dumbbell Lifts.
Obliques: Standing, Standing Side Crunches, Mountain Climber.
Quadriceps: Standard Squats, Step Down Lunge, Crab Walk, Step Up, Wide Stance
Dumbbell Squat.
Shoulders: Ab Wheel Exercise, Medicine Ball Crunches.
3
How To Use My Guide
Here is example, what I would recommend how to use my guide. Each workout is designed to be
done for one week, so you should do Workout 1 during week 1, Workout 2 during week 2, etc.
You will find the workouts on the next 4 pages. The explanations of how to properly perform each
exercise is contained in the rest of the guide.
Keep in mind, if you want to trim down, you decrease weights and increase reps to build up, you
increase weights and decrease reps. You can decide which body part you want to build up and which
to trim down by applying this concept.
Additionally, please pay attention to your body's messages to you. While it is good to push yourself to
a certain degree, you should not feel any pain during any of these exercises. You are likely to be sore
a day or two after performing them, and that's typically a sign that you pushed yourself. Should you
have any concern about how you feel during any of these exercises, stop and talk to your physician
about it.
Finally, the most common excuses I hear from people as to why they don't exercise are "I'm too busy"
or "I'm just too exhausted at the end of the day." What I would suggest is that you fix in your mind that
you don't have to "feel like exercising" to go do it. You just go do it. "Feeling like doing it" is irrelevant.
I don't ever "feel like" sitting in the gym for an hour, lifting weights up and down. I want the results. I
want to feel strong and healthy. I want to avoid injuries doing everyday things like carrying in groceries
from the car. I want to feel good when I put on form-fitting clothes. Don't worry about feeling like doing
it. Just make it a new part of your life and never stop. This isn't a diet or a "quick fix." This is a new,
healthier lifestyle. Your body, mind, and spirit will all thank you for it and you'll increase your quality of
life by making exercise part of it.
I'm excited for the potential life change you're about to experience. Good luck, and let me
know how you're doing!
4
WORKOUT 1
Exercises Sets Reps Time
Cardio Treadmill Rest 30 seconds
10 12-15
Sprints between sets
Rest 30 seconds
Standard Squats 4 12-15
between sets
Rest 30 seconds
Rear Leg Lifts 4 12-15
between sets
Rest 30 seconds
Glute Kicks 4 12-15
between sets
Rest 30 seconds
Crab Walk 4 8-12
between sets
Medicine Ball
Rest 30 seconds
4 12-15
Crunches
between sets
5
WORKOUT 2
Exercises Sets Reps Time
Wide Stance Rest 30 seconds
4 12-15
Dumbbell Squat between sets
One Leg Booty Rest 30 seconds
4 12-15
Blast between sets
Rest 30 seconds
Core 4 12-15
between sets
Rest 30 seconds
Side Kick 4 12-15
between sets
Rest 30 seconds
Hip Flexes 4 12-15
between sets
Rest 30 seconds
Cardio - Stepper - -
between sets
6
WORKOUT 3
Exercises Sets Reps Time
Rest 30 seconds
Standard Squat 4 12-15
between sets
Rest 30 seconds
Step Down Lunge 4 12-15
between sets
Rest 30 seconds
12-15
Step Up 4
between sets
Rest 30 seconds
12-15
4
Side Kick
between sets
Rest 30 seconds
12-15
4
Mountain Climber
between sets
Rest 30 seconds
12-15
Lying Hip Swing 4
between sets
20-30 Minutes keep
Cardio - Bike - - the incline high pace
slow
7
WORKOUT 4
Exercises Sets Reps Time
Cardio Treadmill Rest 30 seconds
10 -
Sprints between sets
Rest 30 seconds
Standard Squats 4 12-15
between sets
Rest 30 seconds
Crab Walk 4 12-15
between sets
Rest 30 seconds
Standing High Knee
4 12-15
between sets
Twist
Rest 30 seconds
Leg Lifts 4 12-15
between sets
Rest 30 seconds
4
Side Crunches 12-15
between sets
Rest 30 seconds
Crunches 4 12-15
between sets
8
Crab Walk
Equipment Needed: Dumbbell or Elastic Band
1. Select a weight that is comfortable for you to hold,
and stand in a squat position with back straight, feet
shoulder width apart, knees bent at 90 degrees, and
holding the dumbbell with both hands just under your
chin.
2. Step to your right, taking small steps
and remaining in the squat position.
3. Once you’ve taken the 8-12 steps, repeat the
process to your left.
4. Stand and rest, if necessary, but for no longer
than 30 seconds. Repeat steps 1-3 above are each
set.
9
Crunches
Equipment Needed: Mat
1. Lie on your back with your legs up
and knees bent approximately 90
degrees. Cross your ankles and
lightly touch your head behind each
ear.
2. Contract your stomach muscles and
exhale, bringing your chest forward
and your knees slightly back. Be
careful not to pull your head forward
with your hands. Finish at the top be
expelling all of your air and holding
that position for 2 seconds.
3. Inhale as your return to the starting
position.
4. Repeat steps 1-3 above for each set.
10