6 Week Complete Glute Home Guide PDF

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workout plan...

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k e e w 6 e d i u g glute HOME

WORKOUT S

BODIESBYRACHEL.COM.AU

ANKLE STRAPS

B O OT Y B A N D S DUMBBELLS SKIPPING ROPE

ANKLE WEI G HTS

Before you start

1.

I RECOMMEND YOU DOWNLOAD AN INTERVAL TIMER ON YOUR PHONE FOR HIIT DAYS! I use an app called ‘SIIT’, it’s free and really easy to use!

2. 3.

PLEASE DOWNLOAD A PHOTO COLLAGE APP to compare your start images with your final!

4.

PLEASE FOLLOW THE ‘BODIES BY RACHEL’ VIMEO ACCONT BIT.LY/ BBREXERCISEDEMOS as this is where all video demonstrations of each exercise can be found. You will easily be able to find the workouts by clicking the link below your workout.

5.

WE WOULD LOVE TO FOLLOW YOUR JOURNEY so please tag us on Instagram and Facebook #bodiesbyrachel #teambbr #BBR #WTB @racheljdillon @bodiesbyrachel

6.

WE ARE HERE TO SUPPORT AND GUIDE YOU THROUGHOUT THIS CHALLENGE so if you have any questions you can email [email protected]

JOIN THE ‘BODIES BY RACHEL PERSONAL TRAINING FORUM” on Facebook. We have built an amazing community with thousands of girls. The forum is a great place for discussion topics and questions. bit.ly/JOINBBRSQUAD

REFERENCE TA B L E SET NUMBERS (A1, A2, A3 ETC.)

These numbers and letters represent which exercises go together in any one set. For example, A1, A2 and A3 should be completed together before resting.

SETS

How many times you are to complete the exercises. For example, set A (A1, A2 + A3) should each be completed the specified amount of times through (e.g four) before moving onto set B (B1, B2 + B3.)

REPS

The amount of times you complete each specific exercise. For example, you are asked to do 15 squats and 20 Romanian deadlifts.

TIME

The length of time you perform as many reps of an exercise as you can. For example, 30 seconds of squats. You do as many reps of squats as possible in 30 seconds.

TEMPO

HASHTAG

The speed of the movement. For example, 4020. The first number (as in 4020) is the amount of time you should take to perform the eccentric portion, or, the lowering of the weight or exercise. The third number (as in 4020) is the amount of time you should take to perform the concentric portion or the raising of the exercise or weight. The second number (as in 4020) is the amount of time to hold the weight/pause/ pulse at the bottom of the exercise. The fourth number (as in 4020) is the amount of time to hold the weight/pause at the top of the exercise. Each workout video is demonstrated on the BBR Vimeo Workout Library. Simply use the search bar and enter the exercise hashtag listed to view the video. You can access the videos here: http://bit.ly/BBREXERCISEDEMOS.

Abbreviations BB DB KB RB

Barbell Dumbbell Kettlebell Resistance Band

EB Exercise Ball E/W Each Way E/L Each Leg E/A Each Arm

DS Drop Set (Start with a heavy weight, do as many reps as you can. Next set, choose a lighter weight and do as many reps as you can, repeating for the specified amount of sets.)

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THE WORKOUTS IN THIS PROGRAM INCLUDE BOTH PURELY WEIGHTED SESSIONS AND HIIT. WEIGHT TRAINING IS ESSENTIAL FOR MUSCLE GROWTH, AS IT INCREASES OUR METABOLISM AND ABILITY TO BURN FAT POST WORKOUT, AS WELL AS BEING AMAZING FOR HORMONE HEALTH. I’ve included weighted HIIT, cardio and plyometric movements to ensure you tone and sculpt your entire body and stay lean, whilst obtaining growth in the glutes. This type of training protocol elevates your heart rate quickly and then keeps your heart rate up, allowing you to burn more fat in less time. HIIT increases the body’s need for oxygen during the training, creating an oxygen shortage, causing your body to ask for more during your recovery. This after burn effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular training does.

I DO NOT GIVE WEIGHT OUTLINES IN MY PROGRAMS AND THE REASON FOR THIS IS SIMPLE; EVERYONE IS AT A DIFFERENT LEVEL IN THEIR FITNESS JOURNEY AND EVERY PERSON HAS DIFFERENT STRENGTH LEVELS. SO, THE QUESTION IS THEN, HOW DO YOU CHOOSE YOUR WEIGHT? When you choose your weight, I want you to consider two things; Is this weight challenging for the reps and exercise given? Am I still performing good quality reps using this weight? The key is to choose a weight which is challenging for you, but still allows you to perform your reps with the correct form. Never sacrifice form for weight! I would aim to slightly increase your weights each week. If you feel like you are getting stronger and the weight is no longer challenging, you then up your weight. You have to be able to push and challenge yourself. T

THE HOLY GRAIL OF GLUTE ACTIVATION WOULD DEFINITELY BE THE BOOTY BAND! As many of you know, booty bands are my absolute favourite way to activate my glutes prior to a booty or leg session and they equally as fantastic for keeping tension on your glutes during the session itself. Before a leg day, I always suggest that my BBR girls ‘activate’ or fire up their glutes, the reason for this is that in order to grow your glutes, they need to be switched on. Most people cannot develop their glutes effectively because they cannot activate or ‘fire’ their glutes correctly during their training sessions. What this means, is that instead of your glutes doing the work in your lower body sessions, the other parts of your legs are compensating, leading to growth in the hamstrings and quadriceps but not the glutes. Glute activation techniques such as booty band work or ankle weight sessions help us to form a deeper mind to muscle connection between our brains and our booty. This connection allows for an increased burn and blood flow to the working muscle during our training, resulting in more effective glute sessions and increased muscle growth. The burn you feel with these bands are no joke and I can honestly say that since adding band work to my sessions regularly, my glutes have developed like never before!

W H AT I S F A S T E D CA R D I O? Fasted cardio is ‘the cardio completed when your body is no longer processing food and insulin levels are at a low, baseline level’ (legionathletics.com/ fasted-cardio/). For example, going for a walk straight after waking up without consuming any food. Research shows that by doing cardio in a fasted state upon waking, you can burn up to 20% more fat than if you had consumed a meal. By doing this, you increase the rate of both lipolysis (the breaking down of fat cells for energy) and fat oxidation (the burning of this energy by cells). Fasted cardio also helps to reduce ‘stubborn fat’ around the abdominal region by increasing the blood flow in this area.

OP T I ON S F OR FA S T E D CA R D I O (L I S S ) • Stairs or stepper • Elliptical trainer • Incline treadmill walk • Walking outside • Bike Complete 40 – 60 minutes of LISS Cardio.

HIIT TRAINING HIIT increases the body’s need for oxygen during training, creating an oxygen shortage, which causes your body to ask for more during your recovery. This after burn effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular training does.

RECOVERY + R E S T D AY S L E T ’ S TA L K R E COV E R Y A N D R E S T DAY S Resistance training breaks down body tissues and muscles, causing microscopic tears. Rest days give your muscles, nerves, bones, and connective tissues time to recover and rebuild. When you implement excessive amounts of exercise without having a proper rest day and if you don’t have adequate time for recovery, you may experience decreased performance, fatigue, altered hormonal states, poor sleeping patterns and a lowered immune system. The rejuvenation process is so important. This requires adequate amounts water (2.5- 3L if you are doing my guide), proper nutrition, good quality sleep (8 hours), ample amounts of micronutrients (vitamins and minerals) and recovery supplements. These things allow your body to rebuild its tissues letting them grow back stronger. Your rest day and type of rest will depend on how advanced you are and your intensity of training. If you’re just now starting out in the fitness world, your rest day should probably be a real rest day in which case you do not do any activity at all. A more experienced person may choose an “active rest day”. This is where you won’t lift any weight or do anything intense such as HIIT, but you may do an activity like yoga or do some LISS cardio. Throughout this program you will see I have made Sunday your rest day. However, if something comes up and you need to rearrange your rest day, you can do so. What I always tell my clients is this training program is a guide. You need it to fit YOUR lifestyle.

RECOVERY + S T RETC HING L E T ’ S TA L K S T R E TCH I N G HOW OFTEN SHOULD I STRETCH? MY ANSWER IS DAILY! I know when it comes to training, a lot of us tend to neglect or not bother stretching. I know because I am just as guilty as this as you are. However, this year I’m stopping with the excuses and I am making time to stretch DAILY! Think about waking up in the morning. More than likely, one of the first things you do without even thinking about is stretch. Stretching is instinctive, meaning that your body already is leading you to do it. While this type of morning stretching is a great way to get up and going, focusing on more targeted stretching during the day will have the greatest benefit on muscles and joints. Stretching regularly will strengthen your muscles and increase your flexibility. The more flexible you are, the better it is for your joints. Keeping muscles and joints in top condition helps with your day-to-day range of motion and can help guard against injury. Major muscle groups really benefit from stretching. Focus on shoulders and neck, calves and thighs, hips, and lower back. Remember to stretch evenly on both sides. Lastly, remember to breathe. Exhale while going into the stretch; hold the stretch as you inhale. Stretching should not be painful. A mild discomfort means you are getting a good stretch. If you feel pain, you should ease up or stop and consult a doctor. Just like anything there are times when stretching could be a bad thing. For example, if you have an injury it could be made worse by certain types of stretching. If you push it too far, you could injure muscles, ligaments, or nerves just by stretching. Be aware and listen to your body.

HOME

6 week

P R OG R A M

W

1 + 2

Breakdown

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

LOWER BODY WEIGHTED

HIT CARDIO & STABILITY & STRENGTH

LISS CARDIO

LOWER BODY WEIGHTED

LISS CARDIO

LOWER BODY SCULPTING

REST & RECOVERY

M ON D AY : G L U T E A CT I VAT I ON V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

30 seconds on, 10 seconds transition time to move between exercises. 60 seconds rest after each set. EQUIPMENT: BBR BOOTY BANDS

SET

A1

A2

SET S

R EPS/ TIME

E X E R CI S E

3

30 seconds

BANDED ABDUCTORS

3

30 seconds E/W

BANDED CRAB WALKS

D E S CR I P T I ON 1. Stand in a squatting position with a band around your legs. Place it on your lower thighs, just above your knees. 2. Now, bring your knees close together without letting them touch. Then, spread your knees out as far as you can. 3. Make sure your feet do not move from their place and your torso is steady. 1. Bend down to a half squat with a band around your legs. 2. Then, walk sideways by moving one leg away. 3. Make sure your knees are bent to a half squat and your body low the entire time.

L OW E R B OD Y W E I G H T E D V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

Move quickly between exercises in supersets (A1, A2 etc.) and have no longer than 90 seconds’ rest between sets. EQUIPMENT: SET OF DUMBBELLS, BBR COTTON BAND & BBR BOOTY BANDS

SET

A1

A2

B1

B2

C1

C2

SET S

4

4

4

4

4

4

R EPS/ TIME

10 E/L

12

10 E/L

12

10 E/L

40 SECONDS

E X E R CI S E

D E S CR I P T I ON

DUMBBELL WALKING LUNGES

1. Hold the dumbbells by your side and maintain a straight torso. Begin the movement by stepping forward with your left foot. 2. Drop your back right knee towards the floor and keep your left knee bent. Drive yourself up and take a step forward with your right foot. 3. Your left knee will go towards the floor and you’ll bend the right knee. Continue this back and forth pattern.

COTTON BAND DUMBBELL SQUATS

1. First start with placing the cotton band above your knees. 2. Stand with your legs shoulder width apart and hold the dumbbells at your shoulders. 3. Bend your knees forward and allow your hips to bend back as you lower into the squat position. Keep your back upright and chest out. 4. Push up through your heels while straightening your hips and knees, until you are standing in the start position.

DUMBBELL SPLIT SQUATS

1. Hold the dumbbells on your shoulders. 2. Step out with your left foot and lower your back right knee towards the ground. Push up with your front left leg. 3. As you reach the lowest position, get yourself back up using your heels to the starting position. Repeat repetitions in this position before switching legs.

COTTON BAND DUMBBELL HIP THRUSTS

1. Sit on a padded surface with your legs out in front of you and your knees bent. Hold the dumbbells on your hips and place the cotton band around your knees. 2. Focusing the tension on the glutes, raise your hips skyward, moving the dumbbells up with you. 3. Pause at the top of the movement, then slowly lower yourself to the starting position. Repeat.

BANDED KICKBCKS

COTTON BAND JUMP SQUATS

1. Stand with your back straight while putting your weight on one foot. 2. Keep your focus straight ahead and maintain your balance. Place the band just above your knees. 3. For the leg that isn’t supporting your weight, extend it backwards until it is parallel to the floor and bring it back down.

1. First start with placing the cotton band above your knees. 2. Maintain a straight torso and lower yourself into a squat. 3. As you go up, drive through your glutes to jump upwards. Stretch your legs and point your toes as you jump. 4. Keep your chin up and chest out as you jump. Repeat.

T U E S D AY : H I I T CA R D I O + S T R E N G T H V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

Time: 10 minutes. Intervals: 30 seconds on/30 seconds off x 10 sets

SET

A1

SET S

R EPS/ TIME 30 SECONDS ON/30 SECONDS REST

10

E X E R CI S E

SKIPPING

D E S CR I P T I ON 1. Make sure that the length of the rope is adjusted. When you divide it by stepping on it with one foot, it should reach your armpits. 2. Bend your arms with your hands just slightly above your waist. Make sure to swing with your wrist and not your arms or shoulders. 3. Jump on the balls on your feet. Your heels shouldn’t touch the ground.

S TA B I L I T Y & S T R E N G T H W OR K 30 seconds on, 10 seconds transition time to move between exercises. 60 seconds rest after each set.

SET

A1

A2

A3

A4

A5

SET S

R EPS/ TIME

4

30 SECONDS

4

4

4

4

30 SECONDS

30 SECONDS

30 SECONDS

30 SECONDS

E X E R CI S E

VACUUMS

MOUNTAIN CLIMBERS

PLANK

OBLIQUE CRUNCHES (RIGHT)

OBLIQUE CRUNCHES (LEFT)

D E S CR I P T I ON 1. Position yourself on your hands and knees, both at shoulderwidth apart. 2. While maintaining a straight spine, suck your belly button towards your spine. 3. Continue controlled breathing in this position. 1. Place your hands and feet on the floor at shoulder width apart, in a push up position. 2. Bring your left knee to your right arm. Return to starting position, then alternate legs. 3. Repeat this movement, maintaining a straight torso. 1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees. 2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet. 3. Keep your body in a straight line by tightening your abdominal and oblique muscles. 1. Lay on your side, with your left shoulder, knee and foot touching the floor. 2. Place your right hand behind your head and extend your left arm directly in front of you. 3. Engage your core, lifting your right elbow towards your right hip. Return to starting position and repeat. 1. Lay on your side, with your right shoulder, knee and foot touching the floor. 2. Place your left hand behind your head and extend your right arm directly in front of you. 3. Engage your core, lifting your left elbow towards your left hip. Return to starting position and repeat.

A6

A7

A8

A9

A10

4

4

4

4

4

30 SECONDS

30 SECONDS

30 SECONDS

30 SECONDS

30 SECONDS

MODIFIED V SITS

1. Sit with your glutes on the floor, and palms positioned slightly behind your glutes. 2. Place your knees and feet together. Extend your legs outwards as your shift your torso backwards onto your hands. 3. Simultaneously bring both your torso and knees together to meet. Your feet should stay suspended throughout the movement.

CRUNCHES

1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Place your hands lightly on either side of your head. 2. Gently curl your shoulders forward and up off the floor and use your abdominals to raise your torso upwards. 3. Maintain a neutral neck by looking towards the ceiling. Return to start position and repeat.

LEG RAISES

1. Lay flat on your back, with your arms and legs extended, and hands underneath your glutes. 2. With your feet placed together, engage your core to lift your legs until they are above your hips. 3. Slightly raise your lower back at the top of movement and return to start position.

TOE TAPS

SIT UPS

1. Lay flat on your back, with you...