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    Grow Your Glutes at Home - Ig - Com - Mybestmess

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    Katniss Snow
    This document provides tips and a 4-week workout plan for growing glutes at home. The key tips are to rest muscles between workouts to allow for growth, eat in a calorie surplus, incorporate weights for resistance, and focus on glute activation exercises. The 4-week plan alternates between heavy glute days and higher repetition pump workouts. It includes exercises like squats, lunges, bridges and kicks with the goal of building booty gains over the month.

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    Grow Your Glutes at Home - Ig - Com - Mybestmess

    Uploaded by

    Katniss Snow
    76 views3 pages
    This document provides tips and a 4-week workout plan for growing glutes at home. The key tips are to rest muscles between workouts to allow for growth, eat in a calorie surplus, incorporate weights for resistance, and focus on glute activation exercises. The 4-week plan alternates between heavy glute days and higher repetition pump workouts. It includes exercises like squats, lunges, bridges and kicks with the goal of building booty gains over the month.

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    Grow Your Glutes at Home -Ig.com__mybestmess

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    This document provides tips and a 4-week workout plan for growing glutes at home. The key tips are to rest muscles between workouts to allow for growth, eat in a calorie surplus, incorporate weights for resistance, and focus on glute activation exercises. The 4-week plan alternates between heavy glute days and higher repetition pump workouts. It includes exercises like squats, lunges, bridges and kicks with the goal of building booty gains over the month.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    76 views3 pages

    Grow Your Glutes at Home - Ig - Com - Mybestmess

    Uploaded by

    Katniss Snow
    This document provides tips and a 4-week workout plan for growing glutes at home. The key tips are to rest muscles between workouts to allow for growth, eat in a calorie surplus, incorporate weights for resistance, and focus on glute activation exercises. The 4-week plan alternates between heavy glute days and higher repetition pump workouts. It includes exercises like squats, lunges, bridges and kicks with the goal of building booty gains over the month.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    The key takeaways are focusing on glute activation exercises, eating in a calorie surplus, getting enough protein, and allowing for rest days between workouts.

    Some exercises recommended for growing glutes include donkey kicks, side lunges, standing side leg lifts, curtsey lunges, sumo squats, hip thrusts, fire hydrants, and kickbacks.

    The recommended sets and reps are 3 sets of 10-15 reps for each exercise, focusing on squeezing the glutes and connecting with the mind-muscle connection.

    GROW YOUR

    GLUTES AT HOME
    Add me on ig! I will be sharing more tips on diet, and training.
    instagram.com/_mybestmess
    My personal favorite workouts, that have helped me grow my booty.

    MY TIPS :
    Þ Working out every single day = no gains.
    Þ Make sure that you give your glutes ENOUG of REST!
    This is the key.. your muscles need to rest to grow.
    Þ I drink 2 protein shakes to make sure I have enough of protein in my diet.
    Þ You need to eat enough calories; your glutes won’t grow on 500 cals a day.
    Þ You need to be in calorie surplus! Not eating enough = no booty gains
    Þ You need to add some weights like: resistance bands, dumbbells, kettlebells,
    ankle weights or a backpack with books, water bottles ...
    Þ I personally use just a resistance band and 10 kg dumbbell.
    Þ The main change that helped me is GLUTE ACTIVATION!
    Þ I do 3 exercises, no weights, mind - muscles connected to feel it in the glutes!
    Þ SQUEEEEZE them!
    Þ My go to: donkey kicks, side lunges and standing side leg lifts. 3x10 reps
    Þ Make sure to stretch after every single workout
    Þ Dring enough of water.
    Þ Sleep at least 8 h a day
    Þ If your body stores fat around your stomach, arms tights – u need to be active
    on rest days – I personally do hiit abs and arms 1 – 2 times a week
    o 40 s on 20 of – you can download a hiit timer on Appstore
    o jumping jacks, high knees, mountin climbers, push ups, tricep dips,
    sprints on spot, burpees, bicycle crunches – TWO CIRCUTS – will
    take you about 15 minutes

    I know that workout plans can be expensive af and not that good enough, so I made this little
    ebook with my workout split for you guys, this helped my boodygains like A LOT - in 4
    months I went from 92 cm to 101 cm J
    Printable workout plan <3

    WEEK ONE

    DAY ONE, DAY THREE – heavy glute day, rest in-between for 30-60 seconds.

    ☀curtsey lunges 3-4 sets x15 reps each leg


    ☀sumo squat pulse 4sets x 20 reps
    ☀hip trust (back on chair) 4 sets x 20 reps
    ☀side lunges 3 sets x 20 reps
    ☀fire hydrant 3 sets x 15 reps each leg

    DAY TWO, DAY FOUR – booty pump, little rests as possible

    ☀lunge with knee up 3 x 15 each leg


    ☀glute bridge with 2 seconds hold 4 x 15
    ☀kickback pulses 4 x 20 each leg
    ☀frog pumps 4 x 20
    ☀leg raises pulses 30-50 on each leg to end this

    WEEK TWO

    DAY ONE
    ☀split squats 3 x15 each leg
    ☀frog pumps 4 x 20
    ☀squat puls, squat jump 3x16
    ☀hip abduction 3 x 20
    ☀50 squat jump for extra burn, u can do 20, rest, 15, rest and last 15

    DAY TWO
    ☀glute bridges 3 x 15 reps
    ☀glute brigde pulses 2 x 25 reps
    ☀step back lunges 3 x 12 reps each leg
    ☀deadlift 3x 12 reps
    ☀sitting hip abductions 3x 15 reps

    DAY THREE
    ☀squat 3 x 20 reps
    ☀dumbbell swing and squuze 3 x 15 reps
    ☀curtsy lunge 3 x 12 reps each leg
    ☀side lunges steps 3 x 15 reps each leg
    Just to make sure that you know exacly how and when to workout I will make a recap.

    1. week – 4 workouts

    M – week one workout number one


    T – rest or hiit
    W – wek one workout number two
    T – rest
    F – week one workout number one
    S – rest or hiit
    S – week one workout number two

    2. week – 3 workouts

    M – rest
    T – week two workout number one
    W – rest or hiit
    T – week two workout number two
    F – rest
    S – week two workout number three
    S – rest or hiit

    3. week – 4 workouts

    M – week one workout number one


    T – rest
    W – wek one workout number two
    T – rest
    F – week one workout number one
    S – rest
    S – week one workout number two

    4. week – 3 workouts

    M – rest
    T – week two workout number one
    W – rest
    T – week two workout number two
    F – rest
    S – week two workout number three
    S – rest

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