Email address:
rain_falls_90@hotmail.ca
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 isnt 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 youre 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.
Weve included a warm-up and stretch,
too! Warming up ensures that your
muscles know whats 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
EXERCISE DESCRIPTIONS
High 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
EXERCISE DESCRIPTIONS
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
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
EXERCISE DESCRIPTIONS
JUMP SQUAT
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
EXERCISE DESCRIPTIONS
DUMBBELL LUNGES
EXERCISE DESCRIPTIONS
EXERCISE DESCRIPTIONS
BARBELL SQUAT
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
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
EXERCISE DESCRIPTIONS
DUMBBELL LUNGE
DUMBBELL SQUAT
1/1
WorkoutLabs.com
EXERCISE DESCRIPTIONS
BUTT LIFT/BRIDGE
BARBELL STEP UP
EXERCISE DESCRIPTIONS
THIGH ADDUCTOR
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
STRETCHING
Perform each exercise for 30 seconds with 15 seconds of rest in between.
01 NECK STRETCH
02 SHOULDER STRETCH
04 KNEE
KNEE-TO-CHEST
TO CHEST LOWER
LOWERBACK
BACK
05 CAT BACK STRETCH
06 CHEST STRETCH
EXERCISE DESCRIPTIONS
NECK STRETCH
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
EXERCISE DESCRIPTIONS
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
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
DISCLAIMER
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