THE 30-DAY GLUTES AND ABS
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D ✓Build Your Glutes
R ✓Define Your Hamstrings
E ✓Get Toned
A ✓Sculpt Your Legs
✓Get Abs
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About Me
I began seriously living a healthy lifestyle about 4 years ago. I began
exercising and eating better and noticed not only changes in my body but
also in my thinking, attitude, and happiness.
Since then, I have been encouraging friends and family members to take
better care of themselves, and now I have the opportunity to help inspire you
to live a healthier lifestyle. I promise you won't regret it!
How to follow my guide:
• 4 workouts per week.
• You can do them in any order you wish.
• Each workout contains al the exercise sets and reps that you need to do;
make sure you complete each workout even though it may be chal enging. If
you don’t cheat, you’l definitely see the results of your hard work.
• Remember: Being healthy is real y your body’s reflection of your mind’s
commitment to living a healthy lifestyle.
Note: Before doing any of the workouts, please be sure to warm up to
avoid any injuries. To warm up, you can stretch, run, do jumping jacks,
squats, or anything else to get your heart rate up and muscles working.
Andrea Holyhouse is not a qualified trainer and does not guarantee any
specific results from using this guide. She is also not liable for any injuries,
losses, or damages due to using this guide. Make sure you have spoken to
your doctor or other health professional to ensure these exercises are
appropriate for your specific situation. This guide is for inspirational
purposes only.
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Areas Focused In My Guide Abdominals: Ab Wheel Exercise, Standing,
Lying Hip Swing , Leg Lifts, Crunches, Mountain Climber, Hip Flexes,
Medicine Bal Crunches, One Leg Booty Blaster.
Glutes: Hip Flexes, One Leg Booty Blaster, Standard Squats, Squeeze Out,
Rear Leg Lifts, Straight Back Dumbbel Lift, Step down Lunge, Glute Kick,
Hamstring Curls, Crab Walk, Step Up, Side Kick, Wide Stance Dumbbel
Squat.
Hamstrings: One Leg Booty Blaster, Standard Squats, Glute Kick,
Hamstrings Curls, Crab Walk, Step Up, Wide Stance Dumbbel Squat.
Hip Flexors: Lying Hip Swing, Leg Lifts.
Inner/Outer Thighs: Abductors.
Lower Back: Straight Back Dumbbel Lifts.
Obliques: Standing, Standing Side Crunches, Mountain Climber.
Quadriceps: Standard Squats, Step Down Lunge, Crab Walk, Step Up,
Wide Stance Dumbbel Squat.
Shoulders: Ab Wheel Exercise, Medicine Bal Crunches.
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How To Use My Guide
Here is example, what I would recommend how to use my guide. Each
workout is designed to be done for one week, so you should do Workout 1
during week 1, Workout 2 during week 2, etc.
You wil find the workouts on the next 4 pages. The explanations of how to
properly perform each exercise is contained in the rest of the guide.
Keep in mind, if you want to trim down, you decrease weights and increase
reps to build up, you increase weights and decrease reps. You can decide
which body part you want to build up and which to trim down by applying
this concept.
Additional y, please pay attention to your body's messages to you. While it is
good to push yourself to a certain degree, you should not feel any pain
during any of these exercises. You are likely to be sore a day or two after
performing them, and that's typical y a sign that you pushed yourself. Should
you have any concern about how you feel during any of these exercises, stop
and talk to your physician about it.
Final y, the most common excuses I hear from people as to why they don't
exercise are "I'm too busy"
or "I'm just too exhausted at the end of the day." What I would suggest is
that you fix in your mind that you don't have to "feel like exercising" to go
do it. You just go do it. "Feeling like doing it" is irrelevant.
I don't ever "feel like" sitting in the gym for an hour, lifting weights up and
down. I want the results. I want to feel strong and healthy. I want to avoid
injuries doing everyday things like carrying in groceries from the car. I want
to feel good when I put on form-fitting clothes. Don't worry about feeling
like doing it. Just make it a new part of your life and never stop. This isn't a
diet or a "quick fix." This is a new, healthier lifestyle. Your body, mind, and
spirit wil al thank you for it and you'l increase your quality of life by making
exercise part of it.
I'm excited for the potential life change you're about to experience.
Good luck, and let me know how you're doing!
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WORKOUT 1
Exercises
Sets
Reps
Time
Cardio Treadmill
Rest 30 seconds
10
12-15
Sprints
between sets
Rest 30 seconds
Standard Squats
4
12-15
between sets
Rest 30 seconds
Rear Leg Lifts
4
12-15
between sets
Rest 30 seconds
Glute Kicks
4
12-15
between sets
Rest 30 seconds
Crab Walk
4
8-12
between sets
Medicine Ball
4
Rest 30 seconds
Crunches
12-15
between sets
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WORKOUT 2
Exercises
Sets
Reps
Time
Wide Stance
4
Rest 30 seconds
12-15
Dumbbell Squat
between sets
One Leg Booty
4
Rest 30 seconds
12-15
Blast
between sets
Rest 30 seconds
Core
4
12-15
between sets
Rest 30 seconds
Side Kick
4
12-15
between sets
Rest 30 seconds
Hip Flexes
4
12-15
between sets
Rest 30 seconds
Cardio - Stepper
between sets
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WORKOUT 3
Exercises
Sets
Reps
Time
Standard Squat
Rest 30 seconds
4
12-15
between sets
Step Down Lunge
Rest 30 seconds
4
12-15
between sets
Rest 30 seconds
Step Up
4
12-15
between sets
12-15
Rest 30 seconds
Side Kick
4
between sets
Rest 30 seconds
Mountain Climber
4
12-15
between sets
Rest 30 seconds
Lying Hip Swing
4
12-15
between sets
20-30 Minutes keep
Cardio - Bike
the incline high pace
slow
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WORKOUT 4
Exercises
Sets
Reps
Time
Cardio Treadmill
10
Rest 30 seconds
Sprints
between sets
Rest 30 seconds
Standard Squats
4
12-15
between sets
Rest 30 seconds
Crab Walk
4
12-15
between sets
Standing High Knee
Rest 30 seconds
4
12-15
Twist
between sets
Rest 30 seconds
Leg Lifts
4
12-15
between sets
Rest 30 seconds
Side Crunches
4
12-15
between sets
Rest 30 seconds
Crunches
4
12-15
between sets
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Crab Walk
Equipment Needed: Dumbbell or Elastic Band 1. Select a weight that is
comfortable for you to hold, and stand in a squat position with back
straight, feet shoulder width apart, knees bent at 90 degrees, and
holding the dumbbell with both hands just under your chin.
2. Step to your right, taking small steps and remaining in the squat
position.
3. Once you’ve taken the 8-12 steps, repeat the process to your left.
4. Stand and rest, if necessary, but for no longer than 30 seconds. Repeat
steps 1-3 above are each set.
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Crunches
Equipment Needed: Mat
1. Lie on your back with your legs up and knees bent approximately 90
degrees. Cross your ankles and
lightly touch your head behind each ear.
2. Contract your stomach muscles and exhale, bringing your chest
forward and your knees slightly back. Be
careful not to pull your head forward with your hands. Finish at the top
be expelling all of your air and holding that position for 2 seconds.
3. Inhale as your return to the starting position.
4. Repeat steps 1-3 above for each set.
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Glute Kick
Equipment Needed: Cable Weight Equipment or Resistance Bands 1.
Select weight (or resistance band) that is comfortable but also
challenging enough to maximize your workout. Start with your leg
aligned with your body and at a resting position.
2. Exhale as you extend the leg back and up as far as you can, squeezing
the glutes at the top before bringing it back to the staring position.
3. Repeat steps 1-2 for the desired reps with each leg to perform each
set.
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Hamstring Curls
Equipment Needed: Leg Curl/Extension Equipment 1. Select a weight
that is comfortable for you to curl without undue strain.
Adjust the pads to be just above
your knee and below your calves.
2. Hold the bottom of the seat or the handles of the machine, and
exhale as you squeeze your legs
back towards your butt. Hold for 1
second.
3. Exhale as you slowly allow your legs to extend to the starting
position.
4. Repeat steps 1-3 for the desired reps perform each set.
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Hip Flexes
Equipment Needed: Mat
1. Lie on your back with your
knees bent and back slightly
arched and buttocks slightly off
the floor.
2. Exhale as you extend your hips up and contract your stomach and
glute muscles.
3. Hold this top position for 2
seconds, then inhale as you come
back down to starting position.
4. Repeat steps for the desired reps to perform each set.
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Leg Lifts
Equipment Needed: Mat
1. Lie on your back with your hands slightly under your buttocks. Keep
your legs straight and with your toes pointed, lift them slightly off the
floor.
2. Tighten your stomach muscles and lift your legs until they are
perpendicular to the floor, exhaling as you go. With your legs still lifted,
inhale until your lungs are full.
3. Exhale as you contract your stomach muscles again and slowly return
your feet to the starting position.
4. Repeat for the desired reps to perform each set.
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Lying Hip Swing
Equipment Needed: Mat
1. Lie on your back with your feet extended, legs together, and toes
slightly pointed. Lift your feet
slightly off the ground.
2. Holding your arms slightly out and against the floor to balance
yourself, exhale as you bring your legs to the left until they are at a 90
degree angle with your torso.
(Hold for 1 second as you inhale).
3. Exhale as you slowly bring your legs around to the opposite side and
at a 90
degree angle with your torso. Again, inhale as you hold for 1 second.
4. Repeat steps for the desired reps to perform each set.
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Medicine Ball Crunches
Equipment Needed: Medicine Ball
1. Lie on your back with your knees bent and the medicine ball held
above your head.
2. Simultaneously bring the medicine ball forward as you do a sit up,
exhaling as you come up.
3. Roll back to a lying position, exhaling as you go, and bring the ball
back over your head into starting position.
4. Repeat steps for the desired reps with to perform each set.
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Mountain Climber
Equipment Needed: Mat
1. Start in an extended push up
position, on your toes, with your hands flat on the floor and your back
straight.
2. Bring the knee of your left leg forward and toward your right arm.
Return to the starting position and do the same with your right knee,
bringing it toward your left arm.
(Once you have brought both knees forward, you have completed 1 rep.)
3. Repeat steps for the desired reps to perform each set.
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One Leg Booty Blaster
Equipment Needed: Bench, weight (optional) 1. Place your shoulders
and head on the bench and hold the weight (optional) in a comfortable
position on your stomach.
2. Place your right foot squarely on the floor with your knee at
approximately a 90-degree angle. Extend your left leg straight out and
tighten your abs.
3. Drop your hips and butt almost to the floor, exhaling as you go. Hold
for 1
second. Push your hips back up to the starting position, and squeeze
your glutes at the top. Hold for 2 seconds.
4. Push your hips back up to the starting position, and squeeze your
glutes at the top. Hold for 2 seconds.
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Rear Leg Lifts
Equipment Needed: Bench
1. Place your knees on the bench and hold with both hands to maintain
your balance. Repeat steps for each leg.
2. Extend your right leg back and up and hold 1 second, squeezing your
right gluteus muscle at the top.
3. Slowly bring your right leg over your left leg, then bring your right
leg back into the starting position.
4. Repeat steps 1-3 for the desired reps with each leg to perform each
set.
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Standard Squats Exercise
Equipment Needed: Barbell and weights 1. Place your feet shoulder
width apart and the bar evenly across your shoulders.
2. Bend both knees until they are at a 90 degree angle and your thighs
are parallel with the floor and Squeeze your glutes, hamstrings, and
quadriceps to stand back up.
3. At the top of the exercise, squeeze your glutes for 2 seconds.
4. Repeat steps 1-3 for the desired reps to perform each set.
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Standing High Knee Twist
Equipment Needed: None
1. Stand with your fingers lightly touching your head behind your ears
with your elbows pointing out, and point your right foot with your toe
lightly touching the floor.
2. Exhale as you contract your stomach muscles and bring your right
knee and your left elbow together.
3. Inhale as you return to the starting position.
4. Repeat the desired reps for each leg to perform each set.
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Side Crunches
Equipment Needed: Mat
1. Lie on the floor, feet together, and prop yourself up on your right
arm. With your left hand, touch your left ear and point your elbow up.
2. Exhale as you lift your hips up as far as you can. Hold for 2 seconds.
3. Inhale as you return to the starting position.
4. Repeat steps on both sides to perform each set.
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Side Kick
Equipment Needed: Cable Weight Equipment or Resistance Bands.
1. Select a weight that is comfortable for you, and fasten the ankle cuff
securely. Steady yourself by holding onto the machine, and plant your
left foot firmly on the ground.
2. Exhale as you extend your right leg straight out to the side, and try to
hold it out for 1 second.
3. Exhale as you slowly let your leg come back down to the starting
position.
4. Repeat steps 1-3 above for your desired reps and for each leg to
complete each set.
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Step up
Equipment Needed: Dumbbell and elevated platform or step 1. Select
weights that are comfortable for you to hold, and stand in front of the
step with feet shoulder width apart.
2. Place your right foot squarely on the step.
3. Step up into the position. Step back down into the starting position.
4. Repeat steps 1-3 above for your desired reps and for each leg to
complete each set.
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Step Down Lunge
Equipment Needed: Step or other level, elevated surface 1. Select
dumbbell weights that are comfortable for you to hold, and stand
straight, feet shoulder width apart, right leg back and on the step, with
dumbbells held to your side with fingers facing your body.
2. Inhale as you bend your left knee to almost a 90-degree angle, hold
for 1
second.
3. Exhale and squeeze your glutes to stand back up into the starting
position.
4. Repeat steps 1-3 for the desired reps with each leg to perform each
set.
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Straight Back Dumbbell Lifts
Equipment Needed: Dumbbells
1. Select dumbbell weights that are comfortable for you to hold, and
stand straight, feet shoulder width apart, with dumbbells held in front
of your thighs with fingers facing your quads.
2. Inhale as you bend forward at the waist, keeping your knees slightly
bent, until your back is parallel with the floor. Exhale as you squeeze
your gluteus muscles to bring your body back to the starting position,
and give your glutes an extra squeeze at the top for 1
second.
3. Exhale as you squeeze your gluteus muscles to bring your body back
to the starting position, and give your glutes an extra squeeze at the top
for 1 second.
4. Repeat steps 1-3 for the desired reps with each leg to perform each
set. Remember to focus on squeezing your glutes as you stand straight
up again in order to get the maximum benefit from this exercise
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The Squeeze Out
Equipment Needed: Inner/Outer Thigh Machine 1. Place your feet on
the machine and hold them shoulder width apart.
2. Hold the back of the chair as you press your knees outward while
performing a stand squat simultaneously.
3. Squeeze your glutes, hamstrings, and quadriceps to stand back up to
your starting position.
4. Repeat steps 1-3 for the desired reps to perform each set.
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Wide Stance Dumbbell Squat
Equipment Needed: Dumbbell
1. Hold the dumbbell with both
hands just below your navel.
Place your feet in a wide stance
with your toes pointing slightly
outward.
2. Bend both knees until they are at a 90 degree angle and your thighs
are parallel with the floor. Squeeze your glutes, hamstrings, and
quadriceps to stand back up.
3. At the top of the exercise, squeeze your glutes for 1 second.
4. Repeat steps 1-3 for the desired reps to perform each set.
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BONUS EXERCISE: AB WHEEL
Equipment Needed: Ab Wheel
1. With your knees on the floor
and ankles crossed, grip each
side of the wheel.
2. Exhale as you roll the wheel forward far enough to feel your
abdominals working.
3. Continue exhaling as you roll the wheel back to the starting position.
Inhale at the starting position before starting again.
4. Repeat steps 1-3 above to complete each set.
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Thank you for completing my 30 day Challenge for your Glutes & Abs!
Please share your progress with me on Instagram
@missandreaholyhouse. If you have questions about any of the
workouts, please contact me.
#30dayglutesandabs
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