February 4, 2017 | Author: Sthefany Almanzar | Category: N/A
Licensed to Aereal Weisner of 1-201 Lougheed Road, Shalalth, BC - V0N 3C0, . Email address:
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INTRODUCTION Doing the same squat routine over and over can be boring. Whether you are fighting pancake butt or trying to firm up the junk in the trunk, this workout will help you feel all sorts of booty-licious and ready to show off a gravity-defying butt. This routine, twice a week, will boost your bum and add tone to your glutes and thighs. Get ready to look even sexier in those skinny jeans and enjoy turning heads while walking down the street.
DESCRIPTION A full-body workout isn’t complete without hitting the glutes. This butt workout is simple and extremely effective. Fifteen minutes of fun moves will have you on your way to showing off that firm booty. This quick routine is designed to tone and lift to the glutes, while tightening the thighs, giving you an allaround stronger base. You can do this routine on its own or combine it with an upper- body session to achieve the full body workout that produces the results you’re looking for.
INSTRUCTIONS The SHREDZ® Butt Workout Guide will quickly help produce maximum results and challenge your mind and body to bring the best out of you. The tailtightening routine is most effective when done consistently and around the same time each day. To help avoid muscle stress and injury, be sure to use proper form as shown in the images. We’ve included a warm-up and stretch, too! Warming up ensures that your muscles know what’s coming, raises your core temperature and loosens up the proper muscles in preparation for the workout. It also improves breathing and increases the heart rate to help send blood to your muscles. Stretching prepares muscles to perform at their peak levels and helps lengthen the muscles and tendons while increasing range of motion, giving you a more intense workout! Perform each warm-up and stretch movement at a medium intensity for 30 seconds followed by 15 seconds of rest to catch your breath and assume your position for the next movement.
WARM UP Perform each exercise for 30 seconds with 15 seconds of rest in between.
01 HIGH KNEES
02 SHOULDER STRETCH
03 COBRA ABDOMINAL STRETCH
04 KNEE-TO-CHEST LOWER BACK 05 CAT BACK STRETCH 06 CHEST STRETCH
07 STANDING QUAD STRETCH
08 STRAIGHT-LEG CALF STRETCH
EXERCISE DESCRIPTIONS
High knees
1. Begin jogging in place, lifting the knees as high as you can. 2. Try to lift your knees up to hip level but keep the core tight to support your back. 3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them. 4. Bring the knees towards your hands instead of reaching the hands to the knees!
SHOULDER STRETCH
1. Stand tall and bring your right arm across your upper body, holding it with your left arm just below or above the elbow. 2. Hold the stretch and then release. 3. Repeat the stretch with the left arm.
EXERCISE DESCRIPTIONS
COBRA ABDOMINAL STRETCH
1. Lie face down with your hands under your shoulders. 2. Point your feet downwards to lengthen your spine. 3. Slowly push your torso up as far as you comfortably can – try to get your hips to rise off the floor slightly. 4. Hold the stretch and then lower down to starting position.
KNEE TO CHEST LOWER BACK
1. Lie on your back on a mat with your legs extended in front of you and the backs of your heels on the floor. 2. Grab hold of your right knee and gently pull it up to your chest until you can feel a slight stretch in your lower back. 3. Try to bring the knee as close to your chest as is comfortable while keeping the left leg relaxed. 4. Hold the stretch and then release the leg to starting position. 5. Repeat with the left leg.
EXERCISE DESCRIPTIONS
CAT BACK STRETCH
1. Kneel on a mat with your hands and knees shoulder-width apart. 2. Pull your abs in, hunch your back up and flex your spine. 3. Hold the stretch and then release to the starting position.
CHEST STRETCH
1. Stand tall and place your hands together with your arms extended straight out in front of you. 2. Keep your arms straight and then move them back as far as you comfortably can. Your palms should face front and you should feel the stretch along your chest. 3. Return the arms to the starting position, extended in front of you.
EXERCISE DESCRIPTIONS
STANDING QUAD STRETCH
1. Stand next to a wall or stationary object to support your balance. 2. Grasp the top of your right ankle or forefoot with your right hand and pull the ankle or foot towards your buttocks. 3. Straighten the right hip by moving your knee slightly backwards and making sure it faces the floor. Don’t let your knee flare out towards the side 4. Hold the stretch and repeat on the left leg.
STRAIGHT LEG CALF STRETCH
1. Stand a few inches away from a wall, facing it and place both hands on the wall with your arms extended. 2. Lean against the wall and bend on leg forward with the other leg extended straight back. Your feet should both be facing forward. 3. Push the rear heal to the floor and bring the hips slightly forward. 4. Hold the stretch and repeat on the other leg.
ROUTINE #1 Complete a full circuit of the below exercises 3 times. Aim to perform 8-12 reps of each movement and rest for 90 seconds between sets.
01 JUMP SQUAT
02 WALL SIT/SQUAT 03 DONKEY KICKS
04 SINGLE LEG GLUTE BRIDGE 05 SIDE LEG/HIP SWING 06 DUMBBELL LUNGES
07 BARBELL DEAD LIFT
08 SEATED MACHINE LEG EXTENSION 09 BARBELL SQUAT
EXERCISE DESCRIPTIONS
JUMP SQUAT
1. Stand with your feet hip-width apart. Your toes should be pointing straight ahead or only slightly outward. 2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head. 3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. 4. Keep your back straight at all times. 5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes. 6. Pause for a count of one. 7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads. 8. At the same time extend our arms out above you. 9. Land with your knees slightly bent to absorb the impact. 10. Repeat.
WALL SIT/SQUAT
1. Stand tall against a wall with your head and back touching the wall. 2. Position your feet so that they are shoulder-width apart and a few inches away from the wall. 3. Rest your arms at your sides. 4. Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position 5. Return to starting position by straightening your knees and standing tall again.
EXERCISE DESCRIPTIONS
DONKEY KICKS
1. Position yourself on all fours on a mat. 2. Position your hands underneath your shoulders and place your knees under your hips. 3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip. 4. Lower the knee without touching the floor and repeat the lift. 5. Once you’ve completed the reps on the right leg, switch legs.
SINGLE LEG GLUTE BRIDGE
1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. 2. Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position. T 3. Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one. 4. Return to the start position by lowering your hip to the floor. 5. Complete all the repetitions for one set before changing legs.
EXERCISE DESCRIPTIONS
side LEG/HIP SWING
1. Stand tall holding onto a pole or stationary object for support. 2. Engage your abs as you swing your one leg as far out in front of you and then back behind you as you comfortably can. 3. Switch sides once you have completed repetitions on the first leg.
DUMBBELL LUNGES
1. Holding a dumbbell in each hand,stand with your feet shoulder width apart. 2. Keep your shoulders back. And your back straight. 3. Take a long stride forward with your right leg. Your right ] foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle. 4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one. 5. Return to the start position by slowly straightening your legs and raising your body back to a standing position. 6. Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.
EXERCISE DESCRIPTIONS
BARBELL DEAD LIFT
1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way. 2. Stand facing the barbell with your legs about 4-6 inches from the bar. 3. Place your feet shoulder- width apart. Your feet can be pointed straight ahead or turned outwards slightly. 4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width. 5. Keep your arms fully extended and stand up with the barbell. 6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight. 7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them. 8. Lower the barbell back to the floor in the same squatting motion you used to lift it.
SEATED MACHINE LEG EXTENSION
1. Sit on a leg extension machine and place your legs legsunder under the pad with your feet pointed forward. The pad should rest on your shins just above your feet and you will need to adjust it to suit. 2. Grip the hand bars (if fitted) firmly. This is the start position. 3. Using only your quadriceps, fully extend your legs exhaling as you do so. Hold for a count of one. 4. Return to the start position in a smooth movement as you inhale. 5. The angle at your knee should not go past 90-degrees. 6. Repeat.
EXERCISE DESCRIPTIONS
BARBELL SQUAT
1. Set up the barbell on the squat rack so that it is at the same height as your upper chest. 2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders. 3. Grip the bar with your hands comfortably wider than your shoulders. 4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward. 5. Stand with your legs shoulder-width apart. 6. Bend your knees forward and allow your hips to bend back as if sitting down,. 7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet. 8. Hold for a count of one. 9. Push up through your heels while straightening your hips and knees, until you are standing in the start position. 10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.
ROUTINE #2 Complete a full circuit of the below exercises 3 times. Aim to perform 8-12 reps of each movement and rest for 90 seconds between sets.
01 FLUTTER KICKS
02 PISTOL SQUATS
03 DUMBBELL LUNGE 04 DUMBBELL SQUAT
05 BUTT SINGLE LEG GLUTE BRIDGE LIFT/BRIDGE 06 BARBELL STEP UP
07 THIGH ADDUCTOR 08 WALL SIT/SQUAT
09 STANDING LEG/HAMSTRING CURL
EXERCISE DESCRIPTIONS
FLUTTER KICKS
1. Lie face down on a flat bench with your hips on the edge of the bench. Fully extend your legs and raise your feet up from the floor so that they are in line with your body. . 2. Place your arms on top of the bench, using them to hold on to the front edge of the bench for stability. 3. Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is the start position. 4. Start the exercise by raising your left leg higher than your right leg. 5. Then lower the left leg as you lift the right leg and so on. 6. Alternate in this manner until untilyou youhave havedone doneallallrepetitions repetitions for each leg.
PISTOL SQUATS
1. Stand straight with your feet hip-width apart, arms fully extended and your hands by your sides. 2. Raise your left foot from the floor, extending your leg out in front of you. 3. As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position. 4. In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair. 5. Continue this downward movement until your right thigh is parallel to the floor. 6. Hold for a count of one. 7. Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so. 8. Repeat.
EXERCISE DESCRIPTIONS
DUMBBELL LUNGE
1. Holding a dumbbell in each hand,stand with your feet shoulder width apart. 2. Keep your shoulders back. And your back straight. 3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90-degree angle. 4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one. 5. Return to the start position by slowly straightening your legs and raising your body back to a standing position. 6. Complete all the repetitions for one set full set, then switch legs, or alternate you can alternate each rep. betweenbetween legs for legs eachfor rep.
Your Workout Title Plié / Sumo Dumbbell Squat / Deadlift
DUMBBELL SQUAT
1. Stand with your feet hip-width apart. Your toes should be pointing straight ahead or only slightly outward. 2. Hold a medium to heavy dumbbell at your waist with both hands (You may also hold one dumbbell in each hand with your arms by your sides). 3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. 4. Keep your back straight at all times. 5. Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes. 6. Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.
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WorkoutLabs.com
EXERCISE DESCRIPTIONS
BUTT LIFT/BRIDGE
1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight. 2. Place your hands out to your sides palms flat for stability. 3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels. 4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one. 5. Return to the start position by lowering your hips back to the floor. 6. Pause then repeat.
BARBELL STEP UP
1. Set up a barbell in a rack at shoulder height. 2. In front of the rack, place an aerobic or exercise step on the floor. 3. Position yourself under the barbell so it is resting across your shoulder. Not on your neck. 4. Stand up straight to lift the barbell from the rack and walk forward to the step. 5. Place one foot on the step and push down through your heel while straightening your leg to lift yourself up onto the step and place your other foot flat on the step.Hold Hold for for aa count of one. 6. Step down with the opposite leg to the one you started the movement.with. 7. Repeat all the repetitions of the set for your chosen lead leg before changing to the other.
EXERCISE DESCRIPTIONS
THIGH ADDUCTOR
1. Set up an abductor machine by selecting an appropriate weight and adjusting the seat and leg pads to a comfortable position. 2. If fitted, grasp the handles on each side of the machine. 3. Keep your entire upper body straight and stationery with your back pressed firmly against the backrest. This is the start position. 4. While exhaling, press against the legs pads of the machine with your legs, by slowly spreading them. 5. When you feel a slight stretching in your abductors, pause for a count of one squeezing them as you do so. 6. In a controlled movement, return to the start position, inhaling as you do so. 7. Repeat.
WALL SIT/SQUAT
1. Stand tall against a wall with your head and back touching the wall. 2. Position your feet so that they are shoulder-width apart and a few inches away from the wall. 3. Rest your arms at your sides. 4. Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position 5. Return to starting position by straightening your knees and standing tall again.
EXERCISE DESCRIPTIONS
STAND LEG/HAMSTRING CURL
1. Begin with a light weight and stand facing the machine. Position one leg for the lift by hooking it under the weight pad. 2. Make sure the pads are in a comfortable position around your ankle in order to involve the heel in the movement. Don’t position the pads too high on the calf. 3. Grab hold of the support handles. 4. Flex your knee and lift the pad upwards as far as you can towards your buttocks as you exhale. 5. Lower the leg to the starting position.
STRETCHING Perform each exercise for 30 seconds with 15 seconds of rest in between.
01 NECK STRETCH
02 SHOULDER STRETCH
03 COBRA ABDOMINAL STRETCH
04 KNEE KNEE-TO-CHEST TO CHEST LOWER LOWERBACK BACK 05 CAT BACK STRETCH 06 CHEST STRETCH
07 STANDING QUAD STRETCH
08 STRAIGHT-LEG CALF STRETCH 09 HAMSTRING STRETCH
EXERCISE DESCRIPTIONS
NECK STRETCH
1. Stand tall with your head facing forward. 2. Lower your left ear to your left shoulder as far as is comfortable. 3. Place your left hand on your head, just above the right ear and gently pull the head a little further to the left side to feel the stretch on the right side of your neck. 4. Release the stretch and repeat on the other side.
SHOULDER STRECH
1. Stand tall and bring your right arm across your upper body, holding it with your left arm just below or above the elbow. 2. Hold the stretch and then release. 3. Repeat the stretch with the left arm.
EXERCISE DESCRIPTIONS
COBRA ABDOMINAL STRETCH
1. Lie face down with your hands under your shoulders. 2. Point your feet downwards to lengthen your spine. 3. Slowly push your torso up as far as you comfortably can ;– try to get your hips to rise off the floor slightly. 4. Hold the stretch and then lower down to starting position.
KNEE TO CHEST LOWER BACK
1. Lie on your back on a mat with your legs extended in front of you and backs of heels on the floor. 2. Grab hold of your right knee and gently pull it up to your chest until you can feel a slight stretch in your lower back. 3. Try to bring the knee as close to your chest as is comfortable while keeping the left leg relaxed. 4. Hold the stretch and then release the leg to starting position. 5. Repeat with the left leg.
EXERCISE DESCRIPTIONS
CAT BACK STRETCH
1. Kneel on a mat with your hands and knees shoulder-width apart. 2. Pull your abs in, hunch your back up and flex your spine. 3. Hold the stretch and then release to the starting position.
CHEST STRETCH
1. Stand tall and place your hands together with your arms extended straight out in front of you. 2. Keep your arms straight and then move them back as far as you comfortably can. Your palms should face front and you should feel the stretch along your chest. 3. Return the arms to the starting position, extended in front of you.
EXERCISE DESCRIPTIONS
STANDING QUAD STRETCH
1. Stand next to a wall or stationary object to support your balance. 2. Grasp the top of your right ankle or forefoot with your right hand and pull the ankle or foot towards your buttocks. 3. Straighten the right hip by moving your knee slightly backwards and making sure it faces the floor. Don’t Don’t let let your knee flare out towards the side 4. Hold the stretch and repeat on the left leg.
STRAIGHT LEG CALF STRETCH
1. Stand a few inches away from a wall, facing it and place both hands on the wall with your arms extended. 2. Lean against the wall and bend on leg forward with the other leg extended straight back. Your feet should both be facing forward. 3. Push the rear heel to the floor and bring the hips slightly forward. 4. Hold the stretch and repeat on the other leg.
EXERCISE DESCRIPTIONS
HAMSTRING STRETCH
1. Sit on a mat and extend your right leg out to the side. 2. Bend your left leg and place the foot against your inner right thigh. 3. Lean forward from the hips and reach for your ankle as comfortably as you can. You should feel a slight pull in the hamstring. 4. Hold the stretch and then repeat on the left leg.
HOW TO BREATH DURING WORKOUTS
REST STANDING UP
TRAINING SAFETY
Holding your breath, breathing too fast or too slow, too deep or too shallow can affect heart rate and perceived intensity of an exercise. Follow these tips:
Get the most out of every second of your workout by standing up while you rest. Walk around during the rest session to keep the heart and muscles going. To improve breathing, interlock your fingers and rest them on the top of your head. This opens the lungs and clears the airways.”
Besides avoiding broken or damaged equipment, make sure you wear the correct workout clothing and shoes to make the most of your sessions. Also:
• When doing cardio (aerobic) exercise, take deeper and longer breaths, maintaining a regular rate and breathing through the stomach rather than your chest. • When doing strength training (lifting), exhale during the exertion (hard phase). • When stretching, take deep and long breaths, inhaling through the nose and exhaling through the mouth.
Sitting between sets will mean that you cool down quickly, your heart rate lowers and muscles start to rest. Remain standing (or stand up) between your sets to keep your muscles warm and loose, blood and oxygen flowing and your muscles active and ready for the next challenge.
• Always lift weights slowly maximize the movement. Aim to lift and lower to a count of 5 seconds in each direction. (Exhale as you lift!) • When you first begin working out, start with lower weights so you can practice the correct form. Once you’ve perfected your form, increase the weights and continue practicing form. Heavy weights with good form give you great results in a shorter amount of time.
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