A N N A B E L L E H AY E S F I T N E S S
A N N A B E L L E H AY E S F I T N E S S
GLUTE BUILDING PROGR AM
A N N A B E L L E H AY E S F I T N E S S
ASPIRE. APPLY. ACHIEVE
A N N A B E L L E H AY E S F I T N E S S
CONTENTS
TABLE
OF
1
2
3
4
5
6
7
8
9
DISCLAIMER
ABOUT THIS PROGRAM
HOW TO USE THIS PROGRAM GUIDE
UNDERSTANDING YOUR GLUTES
DIET & SUPPLEMENT GUIDELINES
HOW TO STAY MOTIVATED
WORKOUT TIPS
PROGRAM SCHEDULE
CARDIO GUIDE
A N N A B E L L E H AY E S F I T N E S S
DISCLAIMER
Annabelle Hayes is a certified fitness coach and personal trainer and the
information provided in each program is based on practical application.
I strongly advise that you read thoroughly and consult your physician
or other health care professional before beginning this or any fitness
program. Annabelle Hayes has no medical experience and cannot suggest
exercises that will work for a specific individual. If you are pregnant, have
a history of high blood pressure, heart disease, any form of injury or pain
do not start any of the programs. Do not start any of the programs if your
physician or health care consultant advises against it. If you experience
any form of pain, shortness of breath, dizziness, etc. At any time while
exercising you should stop immediately. You should be in good physical
condition and be able to participate in the exercise.
This site offers health, fitness and nutritional information that is designed
for educational purposes only and should not be used as a substitute for
professional medical advice. By purchasing these programs you understand
and accept that when you are involved in physical activity, there is a
possibility of physical injury. If you engage or use these programs, you
also have agreed that you are at your own risk, assume all risk of injury to
yourself and voluntarily participating in these activities. Finally you have
also agreed to release and discharge Annabelle Hayes from any and all
claims or causes of action, known or unknown, arising out of Annabelle
Hayes negligence.
Nutritional or the meal plans provided by Annabelle Hayes may contain
ingredients that may cause allergic reaction in some individuals. These
recipes are suggestions that Annabelle Hayes takes and you should not
make a recipe that contains ingredients that you are allergic to. If you
are unsure about potential allergic reactions please consult your family
physician.
If you would like some advice, meal replacements and any other inquiries,
Please email me at annabellehayesfitness@gmail.com
A N N A B E L L E H AY E S F I T N E S S
ABOUT THIS PROGRAM
I created this program guide for individuals who want to grow their
glutes or booty. This program is gym based and involves weight
lifting; you cannot grow your glutes without heavy lifting! The gluteus
maximus muscle is located in the buttocks and is regarded as one of
the strongest muscles in the human body.
The gluteal muscles are a group of three muscles that make up the
buttocks:
• The gluteus maximus
• The gluteus medius
• The gluteus minimus
This program contains my favorite glute building exercises. In order
to get the results you want, you must follow these exercises and the
proper eating tips I have provided. Make sure to go through and read
all the tips before starting the program and once you finish you may
begin or restart the program as much as you’d like.
As your trainer, I will help you reach your goal and help you get the
confidence you deserve. It will not be easy and you may feel like giving
up but it is very important you follow the schedule and guideline
properly so you can achieve your goals!
A N N A B E L L E H AY E S F I T N E S S
HOW TO USE THIS PROGRAM
Please read through everything before starting your schedule. It’s very
important to understand your body and the factors that play into your
results. I created this program guide for individuals who want to grow
their glutes or booty. This program is gym based and involves weight
lifting; you cannot grow your glutes without heavy lifting! The gluteus
maximus muscle is located in the buttocks and is regarded as one of
the strongest muscles in the human body.
This program contains my favorite glute building exercises. In order
to get the results you want, you must follow these exercises and the
proper eating tips I have provided. Make sure to go through and read
all the tips before starting the program and once you finish you may
begin or restart the program as much as you’d like.
I am so glad you chose me to help you with your fitness journey! I am
here through out your journey so don’t ever feel alone. Push through
and get the results you’ve been wanting. We may be in different
countries or provinces but I am most definitely here to support you
and help you to achieve your goals!
For any further questions, support or any other fitness inquiries you
can contact me at annabellehayesfitness@gmail.com
A N N A B E L L E H AY E S F I T N E S S
UNDERSTANDING YOUR GLUTES
GLUTEUS MEDIUS
The gluteus medius a muscle a thick and radiating muscle, situated on
the outer surface of the pelvis and can also be found directly beside the
gluteus maximus. It’s located at the back of the ilium, below its crest and
stretches downwards to the greater trochanter of the femur.
Functions:
• The anterior part helps to flex and internally rotate the hip.
• The posterior part helps to extend and externally rotate the hip.
• The anterior and posterior parts working together abduct the hip and
stabilize the pelvis in the coronal plane.
GLUTEUS MAXIMUS
The gluteus maximus is the largest, strongest, wide and thickest muscle
at the surface of the buttocks. It stretches across and attaches to the
iliotibial tract, a band of fibrous tissue extending from the ilium to the
tibia (shinbone), and to the upper portion of the femur (thighbone).
A N N A B E L L E H AY E S F I T N E S S
Functions:
• Is responsible for movement of the hip and thigh.
• It’s major action is extension of the thigh, as in rising from a sitting or
standing position, running, or climbing.
GLUTEUS MINIMUS
The gluteus minimus is the smallest of the glute muscles lies directly
under the gluteus medius (the under booty). Its from the outer surface
of the ilium, between the anterior and inferior gluteal lines, and behind,
from the margin of the greater sciatic notch.
Functions:
• Aids movement away from the midline of the body.
• Helps in the rotation of the thigh at the hip.
• It stabilizes the hip and pelvis when the opposite leg is raised from
the ground.
A N N A B E L L E H AY E S F I T N E S S
DIET & SUPPLEMENT GUIDELINES
DESCRIPTION:
Diet is the most important factor in successfully bringing those
abdominal muscles to the surface. I suggest a general diet consisting
of low fat intake, low carbohydrate consumption, and relatively high
amounts of protein. Ideally you want to also avoid foods that regularly
cause you to overly bloat. To get ripped abs, your dietary choices will
make up about 80-90% of your overall effort.
STOP DRINKING CARBONATED DRINKS:
Carbonated soft drinks or pops cause the stomach to bloat and extend,
which is a serious precondition for developing distended stomach,
since the drinks stay uncomfortably in the stomach for a long period
of time.
DRINK LOTS OF WATER:
WATER is the main to only thing should be drinking. You can drink
calorie free drinks now and then but ideally you want to be drinking.
The body is about 60% water and we are constantly losing water from
our bodies like sweating, urinating, etc. There are many different
opinions on how much water we should be drinking every day. The
health authorities commonly recommend eight 8-ounce glasses, which
equals about 2 liters, or half a gallon.
COFFEE DRINKER?
If you are a coffee drinker don’t worry you can still have ripped abs.
You just make sure not to add too much sugar or other things into it. If
you want to stop drinking coffee and replace it with a healthier option
you can with green tea, lemon infused water or smoothies.
A N N A B E L L E H AY E S F I T N E S S
ALCOHOL:
Alcohol can impair your body’s ability to digest, absorb, and store the
valuable nutrients from the food you’re eating. It also stimulates your
appetite and lowers your inhibitions, which can lead to overeating.
You can drink every now and then or a drink or two but you can’t be
drinking everyday or weekend and expect to have a lean core. It’s not
worth it.
SUPPLEMENTS RECOMMENDATIONS:
Gold Standard Whey Protein Powder
• 24 Grams of protein
• 5.5 Grams of BCAA’s
• 4 Grams of glutamine & glutamic acid
LeanMode
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Fat burning
Appetite control
Metabolism
Energy
Gluten free
A N N A B E L L E H AY E S F I T N E S S
Eating healthy can drastically improve your physical fitness, allow you
to feel better about yourself and will do so many great things for you
health. Healthy eating doesn’t mean eat only healthy meals, or give up
foods you love. You just got to find healthy meal plans or recipes that
may be just as good!
TOP VEGETABLES
TOP LEAN PROTEINS
TOP FRUITS
Broccoli
Egg whites
Grapefruit
Asparagus
Whey or Casein protein
Apples
Spinach
Chicken Breast
Blueberries
Salad greens
Salmon
Avocado
Tomatoes
Turkey Breast
Oranges
Capsicum
Top round steak
Bananas
Onions
Tina in Spring Water
Peaches
Mushrooms
Lean Ground Beef
Grapes
Cucumbers
Chicken Liver
Strawberries
Horseradish or Radish
Low fat ricotta cheese
Pineapple
A N N A B E L L E H AY E S F I T N E S S
HOW TO STAY MOTIVATED
SET A GOAL/GOALS:
Start with small, simple goals and then progress to longer-range goals.
Remember to make your goals realistic and achievable. It’s easy to get
frustrated and give up if your goals are too ambitious. There will be
times where you feel like giving up but remember why you started and
stay strong enough to push trough!
LEARN TO LOVE IT:
You cannot do or achieve something if you are not passionate about
it. This lifestyle requires dedication and wanting to be in the gym in
order to reach your goal. Make it fun by going with friends who will
motivate you or sports that you love and can incorporate your workouts
into. Remember, exercise doesn’t have to be boring, and you’re more
likely to stick with a fitness program if you’re having fun.
MAKE TIME TO STAY ACTIVE:
A lot of peoples excuse is that they don’t have time but it’s not true.
You can take 5 minutes out of your day to do a quick abs session in
your bedroom. Start making fitness your daily routine. You can do so
by taking the stairs than an elevator, take a walk during lunch break,
etc. Sitting for long periods of time will negatively affect your health,
even if you get the recommended amount of weekly activity. If you sit
for several hours a day at work, aim to take regular breaks during the
day to move, such as walking to the water fountain to get a drink of
water or standing during phone conversations.
GET A PARTNER:
Find yourself someone who will motivate you times you are feeling
lazy. You can workout with a friend, family member, friend of a friend,
etc. Remember that you both will have the same goal, which is to get
fit and healthy. For Example; I have girls who message me all the time
to workout with me and I will go to the gym with them because its
great interaction and motivation. Just try not to get too dependent
because once they don’t feel like going one day, then you will have an
excuse not to go.
A N N A B E L L E H AY E S F I T N E S S
REWARD YOURSELF:
If pushing yourself to workout or reach your goal. It can be an external
or internal reward such as new pair of workout gear, a trip to the spa,
etc. After each exercise session, take a few minutes to savor the good
feelings that exercise gives you. This type of internal reward can help
you make a long-term commitment to regular exercise.
BE FEARLESS:
A few people struggle with not working out because they are afraid of
what people will say but remember that other people’s opinions don’t
matter. You are in the gym for YOU. You are there to work on yourself.
Everybody starts somewhere so don’t get discouraged by a look or
comment you someone else makes. Instead use that as motivation to
get to goals even more. Prove to them and yourself that you can do it
and reach the goal you want because you will!
LOVE YOURSELF:
Health is not only about physically working out, it’s also about mentally
training your mind. Train your mind and your body will follow. Be patient
with yourself and understand that you are the best project you can
work on. Love your body and yourself because you are beautiful.
CHANGE YOUR ENVIRONMENT:
Sometimes, to stay motivated, we need to just change our environment.
We’re all creatures of habit, but picking up and going to a place where
we can be more productive is helpful at times. Find a gym that is
you’re favourite and start from there. The energy of where you decide
to work on yourself is very important.
SCHEDULE
Set yourself up for success by using daily planners, calendars, and
reminders in your cell phone to stay organized throughout your day.
Working out requires a good amount of energy. Make sure you are
sleeping properly and never go to the gym with less than 8 hours of
sleep!!!! Injury is not worth it.
A N N A B E L L E H AY E S F I T N E S S
WORKOUT TIPS
POSTURE & PROPER FORM:
One of the most important things whiles working out is to maintain
proper form during weight lifting. If not, this could potentially result
to serious injuries! When we lift heavy our body becomes misaligned
which causes strains and tears in our muscles, joints and tendons.
LIFT EVERY OTHER DAY:
Working out 6 times a day is bad! Our muscles grow when we are
resting and not using those muscle groups. I recommend having at
least 2 days of recovery and relaxing. During this time, you can focus
on feeding your body the right things to aid in muscle growth
MIND TO MUSCLE CONNECTION:
When working out, all your movements are controlled by the brain. I
always tell people to take their time and focus when lifting because
it will aid in building stronger muscles. When you do this, you are
specifically targeting the muscles you want to contact.
STRETCH BEFORE & AFTER WORKOUTS:
Stretching before and after workouts decrease your changes of injury,
raises your body temperature so they can be ready before your workout
and stretching after will stretch out any muscle tensions to make room
for more muscle to grow.
FOCUS ON YOUR BREATHING:
When we are exercising, proper breathing is essential and our body
needs to exhale carbon dioxide which builds up in our exhausted
muscles. Breathe slowly during working out, through your nose and
mouth to provide more energy and remove carbon dioxide.
A N N A B E L L E H AY E S F I T N E S S
GLUTE PROGRAM SCHEDULE
DAY 1
EXERCISE
SETS
REPS
WEIGHT
Smith Machine Squats (Warm up)
3
15
Low / Medium
Barbell Squats
3-4
15-20
Heavy
Hip Abduction Machine
4
15-25
Low & Heavy
Hip Thrusts
3-4
15-20
Heavy
Deadlifts
3
15-20
Medium
Leg Curls
2
10
Medium
One-Legged Cable Kickbacks
4
15 (Each Leg)
Medium
Hamstring Curls
3
10-15
Low
Hyperextension
3
20
Low
DAY 2
EXERCISE
SETS
REPS
WEIGHT
Cable Pull Throughs
4
15-20
Medium & Heavy
Dumbbell Sumo Deadlifts
3
15
Heavy
Hip Abduction Machine
4
20
Medium
Dumbbell Walking Lunges
3-4
10
Medium
Hip Thrusts
3
20
Heavy
Barbell Squats
3
10-15
Low
One-Legged Cable Kickbacks
3
15 (Each Leg)
Medium
Step Ups
3
10
Heavy
Single Legged Deadlifts
4
15
Low
A N N A B E L L E H AY E S F I T N E S S
DAY 3
EXERCISE
SETS
REPS
WEIGHT
Cable Pull Throughs
4
15-20
Heavy
Hip Thrusts
3-4
15-20
Medium
Hip Abduction Machine
4
15
Medium
Dumbbell Sumo Deadlifts
3-4
15
Heavy
Deadlifts
4
15-20
Medium
Hamstring Curls
3
10-15
Medium
Leg Curls
4
15
Medium
DAY 4
EXERCISE
SETS
REPS
WEIGHT
Hip Thrusts
3
10
Medium
Deadlifts
2
15-20
Low
Deadlifts
3
5
Heavy
Dumbbell Walking Lunges
2
10
Medium
Hamstring Curls
3
10
Medium
Smith Machine Squats
2
15
Low
Smith Machine Squats
2
20
Medium
One-Legged Cable Kickbacks
3
15 (Each Leg)
Medium
Hip Abduction Machine
4
15-25
Medium & Heavy
Single Legged Deadlifts
4
15
Low
DAY 5
EXERCISE
SETS
REPS
WEIGHT
Dumbbell Sumo Deadlifts
4
15
Medium
Barbell Squats
3
20
Low
Hip Abduction Machine
4
25
Medium & Heavy
Hip Thrusts
3-4
15-20
Heavy
Deadlifts
3
15-20
Medium
Leg Curls
2-3
10
Medium
One-Legged Cable Kickbacks
4
15 (Each Leg)
Medium
Single Legged Deadlifts
3-4
15-20
Low & Medium
A N N A B E L L E H AY E S F I T N E S S
CARDIO GUIDE
WHAT TO DO:
HIIT cardio is the best form of activity an individual can do if your goal
is to gain muscle while burning fat. It also allows you to stay lean and
improves your anaerobic and aerobic endurance. If you are trying to
build your glutes and lose some fat i recommend doing 2-3 sessions
of HIIT cardio and at least 15-20 minutes.
BEST CARDIO EXERCISES / MACHINES FOR HIIT:
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Knee Highs
Burpees
Treadmill
Stair Master
Row Machine
Climbing Ladder
Eliptical
Spin Bike