Contents Contents..................................................................................... 1 Intro................................................................................................ 2 Disclaimers & How to Use this Guide........... 4 Exercise Dictionary.......................................................... 7 Glute Activation.................................................................. 17 Glute Burnouts.................................................................... 26 Home Glute Workouts................................................. 35 Gym-Based Booty Exercises................................... 41 Key Resources...................................................................... 42 Acknowledgements....................................................... 43 1 Welcome to your brand new GFG Booty Burners! Well done for deciding to continue your journey to a stronger, fitter and more confident you. If you’re willing to put in the work, then I KNOW you’ll go far. Before you dive in, make sure you read the following recommendations pages. I know it’s easy to skip a load of writing, but by reading them you can make sure you’re doing exactly the right thing, helping you to reach your goals faster. This is a supplementary at home booty and leg workout collection that is intended to be used in addition to a regular workout split, such as the Grace Fit Guide. Remember, practice makes perfect – work these circuits into your routine and you will start to see both strength and booty gains in no time! And most importantly, welcome to the GFG family – a community of kind, determined and likeminded people who want to lift each other up and support each other on this journey. I can’t wait for you to get started! Tag @gracefitguide @gracefituk #GFG #GraceFitGuide #GFGBB on social media for a chance to be featured on my pages! 2 My Social Media Pages: I post a variety of different things on each of my social medias. Make sure you’re following along for everything from workouts to selfies, vlogs to photos of dogs and much more! Instagram: @gracefituk Twitter: @gracefituk YouTube: Search ‘Grace Fit UK’ or type http://www.youtube.com/GraceFitUKTube into the search bar Depop: @gracefituk – for all clothes from brand new activewear to fancy dresses, with 20% of profits going to charity! 3 Recommendations Before You Dive In - TAKE PROGRESS PHOTOS! Take them before you start the guide and from then on, every 1-4 weeks. Take the photos in the same place, position, lighting and time of day to ensure you get the most reliable progress reviews! - I want to see your progress! Tag @gracefitguide @gracefituk #GFG #GraceFitGuide #GFGBB on social media for a chance to be featured on my pages! - Use the hashtags #GFG #GraceFitGuide #GFGBB on social media to stay in contact with other girls doing the guides. Comment on each other’s photos and encourage each other’s progress! - Join the #GFG Facebook group! We have an incredible community of girls over there just waiting to get you motivated. - If you feel like you need an extra rest day, TAKE IT. If you want to work out another day instead of resting, go ahead! - Pay attention to your form and don’t be afraid to ask for help from a trainer at your gym! - Remember that looks, the gym and fitness aren’t everything. You are so much more than what you look like, what you weigh and/or how big your muscles are. If you take one thing away from this guide, I really hope this is it. Disclaimers 1. I am not a qualified personal trainer. This guide is a collection of workouts that I have written and have used to achieve the progress which I have achieved. By using this guide, you are acknowledging that I am not a qualified personal trainer, and that all workouts are performed at your own risk. 4 2. I am not liable for any injury or harm that may come from using this guide. 3. Resale or sharing of this guide is illegal, and unfair and will be prosecuted as such. Please acknowledge the effort and time that has gone into creating this guide, and respect the intellectual properties of the creator. How to Use this Guide This eBook is intended to be used in addition to a full workout split. #GFGBB consists of 3 main sections: o Glute Activation o Glute Burnouts o Home Glute Workouts - All of the sections are intended to be performed with resistance bands alone, so you can perform them at home, in the gym, on the beach, or just about anywhere you want! Feel free to add weights for an extra burn. - On page 41 you will find a list of gym-based recommended glute exercises. I have achieved the progress you have seen on my social media pages through lifting weights. I recommend that in addition to the collection of glute circuits in this guide, you train glutes using heavy weights around twice a week. - Each section consists of 16 workouts – that’s enough for 8 weeks of workouts, if you were to change every week! I use the same workouts for 4 weeks before moving onto a new split, so these workouts could last you for up to 8 months! 5 - The glute activation and glute burnout sections contain 12 resistance band circuits and 4 circuits with no resistance bands, so if you forget your resistance band at home, you have no excuse! - Make sure to read the instructions at the top of each section to understand how best to use each workout. Burnometer Each circuit is rated with a burnometer demonstrating its difficulty. : Moderate : OK ouch : WHY DID YOU DO THIS GRACE WHY ARE YOU LIKE THIS MY GLUTES ARE ON FIRE 6 Exercises With Resistance Band Keep your feet together. Clams Fire Hydrants 7 Get low! Crab Walks Tilt your hips forward and squeeze your glutes at the top! Glute Bridges 8 Bodyweight Hip Thrusts Bodyweight Squats 9 Banded Seated Hip Abduction Bodyweight 3-Pulse Squats 10 Ass to grass! Bodyweight 1 ¾ Squats RB Jump Squats 11 No Resistance Band Reverse Hyperextensions Donkey Kicks 12 Squeeeeze yo’ glutes! Frog Pumps (full credits to Bret Contretas) Tuck your chin in and keep the soles of your feet together! Posterior Plank 13 Bird Dogs Single Leg Glutes Bridges 14 Single Leg Hip Thrusts Dig your heels into the ground Bodyweight Split Squats 15 Jump Lunges 3-Pulse Lunges 16 Glute Activation Choose one of these activation circuits to do at the beginning of every leg or glute related workout, or even just to get a quick burn in the morning! Perform the exercises in a circuit as follows: Exercise A Exercise B Exercise C Rest for 30 seconds. Repeat the circuit x2, and you’ll be warmed up, activated and ready to go! TIP: Don’t be afraid to activate your glutes again mid-workout if you find they’re not properly turned on. Repeat your chosen activation circuit once or twice to get them fired up! Resistance Band Circuits 1. A. Bodyweight Hip Thrusts x20 Rest for 30 seconds. X2 C. Crab Walks x10 each way 17 B. RB Seated Hip Abduction x30 2. A. Fire Hydrants x20 per leg Rest for 30 seconds. X2 B. Bodyweight Hip Thrusts x20 C. Bodyweight 1 ¾ Squats x10 3. A. Clams x20 each side Rest for 30 seconds. X2 C. Fire Hydrants x20 per leg 18 B. Glute Bridges x20 4. A. Bodyweight Squats x20 Rest for 30 seconds. X2 B. Crab Walks x10 each way C. Glute Bridges x20 5. A. Bodyweight 3-Pulse Squats x10 Rest for 30 seconds. X2 C. Clams x20 per side 19 B. Glute Bridges x20 (weight on heels) 6. A. Fire Hydrants x20 per leg Rest for 30 seconds. X2 B. Bodyweight Squats x20 C. Banded Seated Hip Abduction x30 7. A. Fire Hydrants x20 per leg Rest for 30 seconds. X2 C. Crab Walks x10 20 B. Bodyweight 3-Pulse Squats x10 8. A. Bodyweight 1 ¾ Squats x10 Rest for 30 seconds. X2 B. Crab Walks x10 C. Clams x20 per side 9. A. Banded Seated Hip Abduction x30 Rest for 30 seconds. X2 C. Bodyweight 3-Pulse Squats x10 21 B. Clams x20 per side 10. A. Bodyweight 3-Pulse Squats x10 Rest for 30 seconds. X2 B. Glute Bridges x20 C. Bodyweight 1 ¾ Squats x10 11. A. Fire Hydrants x20 per leg Rest for 30 seconds. X2 C. Bodyweight 3-Pulse Squats x10 22 B. Glute Bridges x20 12. A. Bodyweight Squats x20 Rest for 30 seconds. X2 C. Bodyweight 1 ¾ Squats x10 23 B. Crab Walks x10 each way No Resistance Band Circuits 1. A. Single Leg Glute Bridges x10 per leg Rest for 30 seconds. X2 B. Posterior Plank x12 C. Bird Dogs x10 per leg 2. A. Reverse Hyperextensions x20 Rest for 30 seconds. X2 C. Posterior Plank x12 24 B. Single Leg Glute Bridges x10 per leg A. Donkey Kicks x30 per leg 3. Rest for 30 seconds. X2 B. Frog Pumps x10 C. Bird Dogs x10 per leg 4. A. Single Leg Hip Thrusts x10 per leg Rest for 30 seconds. X2 C. Frog Pumps x10 25 B. Reverse Hyperextensions x20 Glute Burnouts Choose one of these burnout circuits to do at the end of every leg or glute related workout, or even just to get a quick burn after cardio! Perform the burnouts with multiple exercises in a circuit as follows: Exercise A Exercise B Exercise C Rest for 30 seconds. Repeat the circuit x3, and your glutes will be sufficiently burnt out! Resistance Band Circuits 1. A. Clams x20 each side Rest for 30 seconds. X3 C. Crab Walks x10 each way 26 B. Fire Hydrants x20 per leg 2. A. Clams x20 each side Rest for 30 seconds. X3 B. Bodyweight Hip Thrusts x20 C. Bodyweight 1 ¾ Squats x10 3. A. Bodyweight 3-Pulse Squats x10 Rest for 30 seconds. X3 C. Bodyweight 1 ¾ Squats x10 27 B. Glute Bridges x20 4. A. Clams x20 each side Rest for 30 seconds. X3 B. Crab Walks x10 each way C. Bodyweight Squats x20 5. A. Fire Hydrants x20 per leg Rest for 30 seconds. X3 B. Bodyweight 3-Pulse Squats x10 28 B. Glute Bridges x20 6. A. Crab Walks x10 each way Rest for 30 seconds. X3 B. Banded Seated Hip Abduction x30 C. Fire Hydrants x20 per leg 7. A. Glute Bridges x20 Rest for 30 seconds. X3 C. Bodyweight 3-Pulse Squats x10 29 B. Bodyweight Hip Thrusts x20 8. A. RB Jump Squats x20 X3 B. Bodyweight 3-Pulse Squats x10 Rest for 30 seconds. 9. A. Clams x20 each side Rest for 30 seconds. X3 C. Bodyweight 1 ¾ Squats x10 30 B. Glute Bridges x20 10. A. Banded Seated Hip Abduction x30 Rest for 30 seconds. X3 B. Crab Walks x10 each way B. Bodyweight 3-Pulse Squats x10 11. X3 A. RB Jump Squats x40 Rest for 30 seconds. 31 12. A. Bodyweight 3-Pulse Squats x10 X3 B. Bodyweight 1 ¾ Squats x10 Rest for 30 seconds. 32 No Resistance Band Circuits 1. A. Single Leg Glute Bridges x10 per leg Rest for 30 seconds. X3 B. Single Leg Hip Thrusts x10 per leg B. Posterior Plank x12 2. A. Jump Lunges x15 per leg X3 B. 3-Pulse Lunges x10 per leg Rest for 30 seconds. 33 3. X3 Bodyweight Split Squats 2x50 per leg Rest for 30 seconds. 4. X3 Rest for 30 seconds. Frog Pumps x50 34 Home Glute Workouts Here are 16 Home Glute Workouts using only resistance bands! Feel free to add weights for an extra burn. Perform the first circuit x3, then move on to the second circuit. Perform the burnouts with multiple exercises in a circuit as follows: Exercise A Exercise B Exercise C Rest for 30 seconds. Resistance Band Circuits 1. A. Glute Bridges x20 Rest for 30 seconds. X3 A. Reverse Hyperextensions x20 B. Bodyweight Rest for 30 seconds. Squats x20 C. Bodyweight Hip Thrusts x20 X3 C. Single Leg Hip Thrusts x10 per leg 35 B. Jump Lunges x12 per leg 2. A. Reverse Hyperextensions x20 Rest for 30 seconds. X3 A. Clams x20 each side B. Bodyweight Rest for 30 seconds. Squats x20 C. Donkey Kicks x30 per leg X3 B. Bodyweight 3-Pulse Squats x10 C. Fire Hydrants x20 per leg 3. A. Bodyweight Hip Thrusts x20 A. Bird Dogs x10 per leg Rest for 30 seconds. X3 B. RB Jump Rest for 30 seconds. Squats x20 X3 C. Banded Seated Hip Abduction x30 C. Donkey Kicks x30 per leg A. Donkey Kicks x30 per leg A. Clams x20 each side B. Bodyweight 3-Pulse Squats x10 4. Rest for 30 seconds. X3 B. RB Jump Rest for 30 seconds. Squats x20 X3 C. Posterior Plank x12 C. Frog Pumps x10 36 B. Bodyweight 3-Pulse Squats x10 5. A. Single Leg Glute Bridges x10 per leg A. Fire Hydrants x20 per leg Rest for 30 seconds. X3 B. Bodyweight Rest for 30 seconds. 1 ¾ Squats x10 C. Bird Dogs x10 per leg X3 B. RB Jump Squats x20 C. Crab Walks x10 6. A. 3-Pulse A. Single Leg Hip Thrusts x10 per leg Lunges x10 per leg Rest for 30 seconds. X3 B. Bodyweight Rest for 30 seconds. Squats x20 X3 C. Glute Bridges x20 C. Clams x20 each side A. Bodyweight A. Reverse Hyperextensions x20 B. Bodyweight 1 ¾ Squats x10 7. Hip Thrusts x20 Rest for 30 seconds. X3 B. Bodyweight Rest for 30 seconds. Squats x20 C. Bodyweight Split Squats x15 per leg X3 C. Banded Seated Hip Abduction x30 37 B. RB Jump Squats x20 8. A. Frog Pumps x10 Rest for 30 seconds. X3 A. Donkey Kicks x30 per leg B. RB Jump Rest for 30 seconds. Squats x20 C. Bird Dogs x10 per leg X3 B. Bodyweight 1 ¾ Squats x10 C. Fire Hydrants x20 per leg 9. A. Banded Seated A. 3-Pulse Lunges x10 per leg Hip Abduction x30 Rest for 30 seconds. X3 B. Bodyweight Squats x20 Rest for 30 seconds. C. Bodyweight Split Squats x15 per leg X3 B. Bodyweight 3-Pulse Squats x10 C. Posterior Plank x12 10. A. Bodyweight A. Frog Pumps x10 Hip Thrusts x20 Rest for 30 seconds. X3 B. RB Jump Rest for 30 seconds. Squats x20 C. Single Leg Hip Thrusts x10 per leg X3 C. Posterior Plank x12 38 B. Bodyweight 3-Pulse Squats x10 11. A. Bodyweight Split Squats x15 per leg A. Bird Dogs x10 per leg Rest for 30 seconds. X3 B. Jump Lunges x12 per leg Rest for 30 seconds. C. Crab Walks x10 each way X3 B. Bodyweight 1 ¾ Squats x10 C. Glute Bridges x20 12. A. 3-Pulse Lunges x10 per leg A. Single Leg Glute Bridges x10 per leg Rest for 30 seconds. X3 B. Bodyweight Rest for 30 seconds. 1 ¾ Squats x10 X3 C. Banded Seated Hip Abduction x30 C. Bodyweight Hip Thrusts x20 A. Reverse Hyperextensions x20 A. Fire Hydrants x20 per leg B. Jump Lunges x12 per leg 13. Rest for 30 seconds. X3 B. Bodyweight Rest for 30 seconds. 3-Pulse Squats x10 X3 C. Crab Walks x10 each way C. Frog Pumps x10 39 B. RB Jump Squats x20 14. A. Bodyweight Split Squats x15 per leg A. Posterior Plank x12 Rest for 30 seconds. X3 B. Bodyweight Rest for 30 seconds. 1 ¾ Squats x10 C. Single Leg Glute Bridges x10 per leg X3 B. Jump Lunges x12 per leg C. 3-Pulse Lunges x10 per leg 15. A. Single Leg Hip A. Donkey Kicks x30 per leg Thrust x10 per leg Rest for 30 seconds. X3 B. Jump Lunges x12 per leg Rest for 30 seconds. X3 C. Crab Walks x10 each way C. Single Leg Glute Bridges x10 per leg A. Clams x20 each side A. Single Leg Hip Thrusts x10 per leg B. Bodyweight Squats x20 16. Rest for 30 seconds. X3 B. Bodyweight 3-Pulse Squats x10 Rest for 30 seconds. C. Posterior Plank x12 X3 C. Frog Pumps x10 40 B. Jump Lunges x12 per leg Gym-Based Booty Exercises Here are some of my favourite booty growing exercises I do at the gym. For photos, videos, reps and sets make sure to get the Grace Fit Guide or subscribe to my YouTube channel for free workouts! - Leg Press (try with a resistance band for extra burn!) - Single-Leg Leg Press - Step Ups - Kettlebell Swings - Barbell Squats - Front Squats - Lying Leg Curl - Seated Leg Curl - Cable Squats - Hip Thrusts - Cable Kickbacks - Walking Lunges - Bulgarian Split Squats - Cable Glute Pull-Throughs - Sumo Deadlifts - Romanian Deadlifts - Stiff-Leg Deadlifts - Goblet Squats - Single Leg Deadlifts - Barbell Glute Bridges 41 Key Resources Knowledge is power! I have never, nor will I ever claim I am an expert in anything. I love to learn and a load of the progress I have made it due to my research and education I do in my own time. Don’t just trust everyone you see on your Instagram and YouTube feeds – hit up your good old friend google and get reading! Here are a few of my favourite resources for glute knowledge: ๏ Bret Contreras AKA. The Glute Guy: Practically everything Bret has ever written will help you in some way to understand the glutes more. He has considered and evaluated almost every single study ever performed on the glutes and come up with his own research and results. Instagram: @bretcontreras1 Website: bretcontreras.com ๏ www.bodybuilding.com: for workouts, articles and loads more! ๏ gracefitguide.com: Um yes I may be plugging my own guide in my own guide but yeah, the Grace Fit Guide includes both glute activation circuit and finishers, as well as full gym-based glute, legs, arms, shoulders, back, chest, abs and cardio workouts. ๏ Shona Vertue: Shona taught me so much about glutes and the little things you can do to enhance your workouts. I strongly recommend both her social media pages and her book! Instagram: @shona_vertue Website: www.shonavertue.com ๏ Abby Carpenter: Abby was my first ever coach, and the only coach that I learnt a great deal from. She still has the ability to absolutely murder my glutes (and any muscle group she chooses). Instagram: @gains4girls 42 Acknowledgements I just want to say thank you to each and every one of you who has purchases of any of my #GFG products. Thank you for your unwavering support and thank you for believing in me. I wake up every day to the most incredible #GFG family with some even more incredible goals, and it is my privilege to help you reach them. Make sure you share your journey with me on social media! Tag @gracefitguide #GFG #GraceFitGuide #GFGBB 43
