The Peach Plan: BOOTY & LEGS Meggan Fit Music 8 Week glutes and legs training plan Prime and Grow your glutes Detailed workout plan Important warm-up routine Instructional exercise notes and photos Brief nutrition guide Easy healthy recipes Over 35 pages of information! Join The Peachy Community: http://bit.ly/ThePeachyCommunity The Peach Plan BOOTY & LEGS EDITION WELCOME! Welcome to my first ever workout plan! If you know me, you know how much I love to train my glutes, so of course my first workout plan has got to be booty focused! This plan is a clear step-by-step guide, where I share my top tips and tricks to help you grow your booty to a size you never thought it could grow. It includes all my absolute favourite exercise, which have been the most effective for my transformation. LET’S ALL GROW BIG BUMS AND BE HAPPY. Although this plan is solely glutes-focused, I would strongly advise you to train other areas of your body throughout the week. Use this workout plan on your lower body days! Personally, I aim to work my legs and booty 2-3 times per week, however the amount you choose to do totally depends on the rest of your training regime. The only thing I would say is to avoid training lower body on two consecutive days. Give that booty at least one day of rest in between training it! Those muscles have got to have time to rest and repair, so your booty has the chance to grow bigger! And don’t forget to keep progressing with your training: You should try to increase your weights whenever you feel you can to really push that growth. Also, a lot of these exercises will work the other muscles in your legs as well as your booty, but the key to making sure you work your glutes as much as you can in any legs exercise is GLUTES ACTIVATION. The Peach Plan BOOTY & LEGS EDITION Activation // warm-up routine Activation // Wake up the peach These exercises should be performed before every workout. They are essential in order to WAKE UP YO BOOTY. If you spend a lot of time sitting at a desk, your glutes muscles are rarely activated properly. However, whether or not you have an active job, PLEASE don’t neglect this warm-up routine. ACTIVATION IS KEY to ensure your glutes get as much out of every contraction, in every rep, in every exercise, in every workout as possible! These exercises should be performed before any booty workout. Aim to do at least two of these exercises before every workout in The Peach Plan. I use a resistance band to increase the intensity, but if you don’t have one, it is totally fine without! // WARM-UP ROUTINE The Peach Plan EXERCISE SETS REPS Lying Locust 2 10 - 12 Glute Bridge 2 10 - 12 Kickbacks 2 10 - 12 Squat Walks 2 10 - 12 BOOTY & LEGS EDITION Activation // warm-up routine // WARM-UP ROUTINE Exercises Lying Locust Whether you’re lying on a matt or on a bench, the key to this one is keeping your hips flat on the surface. Raise both your legs whilst SQUEEZING your bum and hold for 3 seconds, before lowering back down. Glute Bridge Lie on a matt for comfort. Keeping your upper-back on the floor, bend your knees to around 90 degrees and keep feet flat on the floor. It is VERY important to keep heels down at all times. Squeeze your glutes and lift your hips. Hold for 3 seconds and then lower. The Peach Plan BOOTY & LEGS EDITION Activation // warm-up routine Kickbacks Get onto your hands and knees and thrust one leg back as though you are kicking but controlling whilst doing so and squeezing your bum. When your leg is fully extended behind you, hold the squeeze for 3 seconds and then lower that leg. Repeat with the other leg, alternating legs each rep. Squat Walks Start in a squat position (bending at the knees) and walk forwards, staying in this position throughout. Exaggerate each step by really pushing back into your glutes whilst walking. The Peach Plan BOOTY & LEGS EDITION PHASE ONE // workout overview Phase One // Primer: weeks 1-3 This is essentially the first layer of your booty growth. Think of the Primer phase as getting to grips with the general movements needed for that peach to plump. Please don’t skip this phase! It is just as effective as Phase Two and is the key to setting you up for growth! This section includes Workouts A, B and C and each workout should be alternated over the first 3 weeks on your lower body workout days. Example: Monday - Workout A Tuesday - Other training or Rest Wednesday - Other training or Rest Thursday - Workout B Friday - Other training or Rest Saturday - Workout C Sunday - Other training or Rest *Rest 30 secs-1 minute between sets. The Peach Plan BOOTY & LEGS EDITION PHASE ONE // workout overview // Workout A EXERCISE SETS REPS Dumbell Squats 4 8 Bulgarian Split Squats 4 12 Dumbell Hip-Thrusts 4 12 Dumbell Kickbaks 4 15 EXERCISE SETS REPS Kettlebell Goblet Squat 4 8 Kettlebell Walking Lunges 4 12 Kettlebell Kneel & Squat 4 12 Kettlebell Pulse Squat 4 15 EXERCISE SETS REPS Dumbbell Reverse Lunges 4 8 Dumbbell Squat Jumps 4 12 Dumbbell Step-Ups 4 12 Side Lying Dumbbell Leg Lift 4 15 // Workout B // Workout C The Peach Plan BOOTY & LEGS EDITION PHASE ONE // primer // Workout A exercises Dumbbell Squats Stand up straight, holding a dumbbell by your sides in each hand. Position yourself in a wide squat stance, with your toes pointing out slightly. Bend knees and lower body slowly until thighs are parallel to floor, whilst maintaining straight posture. Push through the heels, back to the start position. Bulgarian Split Squats Stand with your Back facing a bench or box and reach one foot back to rest on top of it. Lower your back knee towards the ground by bending your front leg. Push through the front heel, back to the start position. The Peach Plan BOOTY & LEGS EDITION PHASE ONE // primer Dumbbell Hip-Thrusts Rest shoulder-blades on a bench, bend knees to about 90 degrees, keeping feet flat on the floor. Point your toes out slightly and place a dumbbell across your hips, just below the stomach. Squeeze your glutes and lift your hips. Hold for 3 seconds and lower back down. Dumbbell Kickbacks Get onto your hands and knees, place a light dumbbell behind one knee and squeeze leg to keep in place. Thrust that leg back as though you are kicking whilst still squeezing the dumbbell in place and squeezing your bum all the time. When your leg is fully extended behind you (it will be bent due to holding dumbbell in place) hold the squeeze for 3 seconds and then lower that leg and alternate between legs each rep. The Peach Plan BOOTY & LEGS EDITION PHASE ONE // primer // Workout B exercises Kettlebell Goblet Squat Stand holding the handles of a kettlebell close to your chest, keep feet wide apart and toes pointing slightly out. Keeping your back straight, squat down by bending at your knees and flexing at your hips until your hips drop below the knees. Extend hips and knees to return to starting position. Kettlebell Walking Lunges Holding a kettlebell in each hand, begin with feet shoulder width apart. Step forward with one leg, flexing the knees to drop the hips. Lower until your back knee nearly touches the ground (but DOESN’T touch the ground) and then alternate between legs. The Peach Plan BOOTY & LEGS EDITION Kettlebell Kneel & Squat Grab a matt for comfort, start in a lowered squat position, lower the right leg to the ground and then the left leg to the ground to a kneeling position and then repeat by coming back up into the squat position. Keep your weight in the heels and stay low at all times! Kettlebell Pulse Squat Place feet at hip-width apart and your chest lifted, holding the kettlebell between your legs. Lower into squat by bending at the knees and trying not to let your knees go over your toe line. Rather than coming straight back up to the starting position, pulse up and down a few inches twice, then return to starting position and then repeat! The Peach Plan BOOTY & LEGS EDITION PHASE ONE // primer // Workout C exercises Dumbbell Reverse Lunges Holding dumbbells by your sides take a step back with one leg and lower knee just above floor level by bending the front leg to a 90 degree angle. Push yourself upwards with your thigh muscles and return to starting position and repeat the movement with your other leg. Dumbbell Squat Jumps Hold dumbbells by your sides and drop your hips to a squat position. When your thighs are parallel to the ground, jump up explosively, straightening your legs and lifting your stomach up. Land softly and repeat. The Peach Plan BOOTY & LEGS EDITION PHASE ONE // primer Dumbbell Step-Ups Have a step or box ready to use, step onto the platform with one foot and press through that heel as you step up. Return to starting position and swap legs. Side Lying Dumbbell Leg Lift Rest one arm on the floor to stabilise yourself, whilst the other arm holds the weight on the side of your glutes. Your legs should be extended and stacked on top of each other. Slowly raise the top leg as high as you can, pause for 3 seconds and then lower. Repeat for reps, before swapping sides. The Peach Plan BOOTY & LEGS EDITION PHASE two // workout overview Phase Two // Growth: weeks 4-8 Okay, so now you are SO ready for Phase 2! It’s time to get serious for the next 5 weeks and really get those glutes growing. You got this!!! In this phase, we’re introducing even more exercises and bigger compound movements to try and push for that peachy size. This section includes 4 different higher-volume workouts, with even more exercises per session. We’re going to be doing supersets (two exercises back to back with no rest), we’re going to be doing bigger lifts, using more weights, more equipment and cool exercises you may never have tried before! You’re also welcome to mix and match these exercises as the weeks go on. Example: Monday - Workout A Tuesday - Other training or Rest Wednesday - Workout B Thursday - Other training or Rest Friday - Workout C Saturday - Other training or Rest Sunday - Other training or Rest Monday - Workout D *Rest 1 minute between sets. The Peach Plan BOOTY & LEGS EDITION PHASE two // workout overview // Workout A EXERCISE SETS REPS Barbell Pulse Squats 4 12 Barbell Squat Walk 4 12 Barbell Curtsey Lunges 4 12 Barbell Romanian Deadlifts 4 12 Barbell Glute Bridges 4 12 EXERCISE SETS REPS Cable Squat Pull-Through 4-5 10 - 12 Cable Walk Backs 4-5 10 - 12 Cable Kickbacks 4-5 10 - 12 Cable Squats (superset) 4-5 10 - 12 Cable Jump Squats (superset) 4-5 10 - 12 Cable Bench Bent-Leg Deadlifts 4-5 10 - 12 // Workout B The Peach Plan BOOTY & LEGS EDITION PHASE two // workout overview // Workout C EXERCISE SETS REPS Barbell Hip-Thrusts 3-4 6-8 Barbell Glute Bridges 3-4 6-8 Barbell Squats (superset) 3-4 6-8 Bodyweight Jump Squats (superset) 3-4 6-8 Barbell Deadlifts 3-4 6-8 Barbell Split Squats 3-4 6-8 EXERCISE SETS REPS Romanian Dumbbell Deadlift 3-4 8 - 10 Single Leg Press (superset) 3-4 8 - 10 Kickback Circles (superset) 3-4 8 - 10 In & Out Bodyweight Jump Squats 3-4 8 - 10 Single Leg Smith Machine Split Squat (superset) 3-4 8 - 10 Bodyweight Single Leg Split Squats (superset) 3-4 8 - 10 // Workout d The Peach Plan BOOTY & LEGS EDITION PHASE two // Growth // Workout A exercises Barbell Pulse Squats Place barbell on top of traps, keeping your chest lifted and your head facing forward. Flex at the hips and bend at the knees to lower, keeping torso upright throughout. Continue down until upper leg contacts the lower leg. Rather than coming straight back up to the starting position, pulse up and down a few inches twice. Then, push through your heels to return to the start position and squeeze those glutes! Barbell Squat Walk Place barbell so it is resting on top of traps. Start in a squat position, bending at the knees and walk forwards, staying in this position throughout. Exaggerate each step by really pushing back into your glutes whilst walking and keeping the pressure through the heels. The Peach Plan BOOTY & LEGS EDITION PHASE two // Growth Barbell Curtsey Lunges Place barbell so it is resting on top of traps. Start from standing and step your left leg behind you and to the right, so that your thighs cross whilst bending both knees as if you were curtseying. Return to standing and swap sides, this is 1 rep. Barbell Romanian Deadlifts Hold bar at hip level with a pronated grip (palms facing down) keeping your shoulders back and knees slightly bent. Lower the bar by moving your bum back as far as you can. This will normally get the bar to just below your knee, depending on your hamstring flexibility. DEFINITELY avoid going any lower than that, or you will be using your back. When you reach this point, drive the hips forward to get back to starting position, standing tall again. The Peach Plan BOOTY & LEGS EDITION PHASE two // Growth Barbell Glute Bridges Begin by lying on the ground with a barbell placed just above your hips (use a pad for comfort). Start the movement by driving through your heels, extending your hips vertically through the bar. Your weight should be supported by your heels and upper back. Extend as far you can and then return to starting position. The Peach Plan BOOTY & LEGS EDITION PHASE two // Growth // Workout B exercises Cable Squat Pull-Through Begin by standing in front of a low cable and attach a rope or handle. Face away from the cable and hold the cable between your legs. Stand up straight with feet wide apart. Begin movement by reaching through your legs as far as possible by bending at the hips and keeping the knees only slightly bent. Keeping the arms straight, extend through the hips to stand up straight. All the movement should come from the hips, not the upper body! Cable Walk Backs Stand facing in front of a cable with a rope or handle attached. Hold the attachment while standing in a squat position and begin to walk backwards while staying in your low squat position, ensuring you push back into your glutes. The Peach Plan BOOTY & LEGS EDITION PHASE two // Growth Cable Kickbacks Attach an ankle cuff to a low cable attachment and put the cuff around your ankle. Stand, facing the cable machine and hold the cable frame for support. Kick the attached leg back, squeezing your glutes the whole time. When fully extended, hold for 3 seconds and then control the leg slowly back to starting position. Cable Squats/Cable Jump Squats (superset) Facing the cable and holding the attachment, stand with feet at hip-width stance, your back straight and chest lifted. Squat down, bending your knees and keeping weight in your heels. Press through your heels and return to start position, squeezing your glutes. When reps are completed, go straight into the cable jump squats by repeating the same movement but adding an explosive jump from the low squat position. The Peach Plan BOOTY & LEGS EDITION Cable Bench Bent-Leg Deadlifts Attach a rope or handle to a low cable and stand on a bench straight in front of the cable machine, holding the attachment. Keeping your back straight, bend at the knees, keeping your head up. Return to start position, keeping weight in your heels throughout. The Peach Plan BOOTY & LEGS EDITION PHASE two // Growth // Workout C exercises Barbell Hip-Thrusts Set up the barbell parallel to the bench. Position yourself on the floor with your shoulder-blades resting on the bench. Roll the barbell towards you, over your legs until it is resting above your hips. Put your elbows on the bench and your hands on the bar to keep it steady, brace your core, breathe in and squeeze your glutes to lift your hips and the barbell. Hold for 3 seconds and then lower back to start position. Barbell Glute Bridges Begin by lying on the ground with a barbell placed just above your hips (use a pad for comfort). Begin movement by driving through your heels, extending your hips vertically through the bar. Your bodyweight should be supported by your heels and upper back. Extend as far you can and then return to starting position. The Peach Plan BOOTY & LEGS EDITION PHASE two // Growth Barbell Squats/Bodyweight Jump Squats (superset) Place barbell on top of traps, with your chest lifted and your head facing forward. Flex at the hips and bend at the knees to lower, keeping torso upright throughout. Continue down until upper leg contacts the lower leg. Then, pushing from the heel return to start position and squeeze those glutes! When reps are completed, place barbell down and go straight into a set of jump squats. Barbell Deadlifts Have barbell ready in front of you and stand with feet hip width apart, with the bar centred over your feet. Bend at the hips to grip the bar (shoulder width grip), hold the bar with an alternating grip (one hand over the bar and one hand under the bar). Bend the knees, look forward with your head up, keeping your chest up and your back naturally arched. Lift the weight upward by driving through the heels and driving your hips forward. The Peach Plan BOOTY & LEGS EDITION PHASE two // Growth Barbell Split Squats Hold barbell on shoulder-blades, with an overhand grip. Stand in a split position with one leg in front of the other like a lunge. Make sure your front knee is bent and the heel in your back foot is slightly raised. Bracing your core, squat down by lowering your body until your front thigh is almost parallel to the floor. Return to start position. The Peach Plan BOOTY & LEGS EDITION PHASE two // Growth // Workout D exercises Romanian Dumbbell Deadlift Hold dumbbells in front of your thighs with a pronated grip (palms facing down), keeping your shoulders back and knees slightly bent. Lower the dumbbells by moving your bum back as far as you can. This will normally get the dumbbells to just below your knee, depending on your hamstring flexibility. DEFINITELY avoid going any lower than that, or you will be using your back. When you reach this point, drive the hips forward to get back to starting position, standing tall again. Single Leg Press/Kickback Circles (superset) Place one foot high on the platform. Slowly release the weight onto your leg. Slowly let the weight come down and then push it back up, always keeping the pressure in your heels. Swap legs! Superset with bodyweight kickback circles. Similar to a regular kickbacks, but rather than bringing the leg straight back down, rotate leg with a circular motion whilst squeezing the glutes (see example here). The Peach Plan BOOTY & LEGS EDITION PHASE two // Growth In & Out Bodyweight Jump Squats Start by standing straight with feet together. Jump up, separating your feet in mid-air so that you land in a squat position. Jump up and out of the squat so you land back in the starting position, bringing your feet together on landing. Single Leg Smith Machine Split Squat/Bodyweight Single Leg Split Squats (superset) Place a bench just behind your smith machine so that when the bar is on your shoulders, your back foot rests comfortably on the bench. Position front foot so it is slightly forward under the bar, whilst the other foot is extended back on the bench. Lower down until your leg forms a 90 degree angle, by bending the front knee and keeping your head up at all times. Push off with your leg and return to start position. When all reps are completed on this exercise rack the bar and move over to the bench alone and repeat this exercise with just your bodyweight. The Peach Plan BOOTY & LEGS EDITION Peach Fuel Let’s talk a little bit about macronutrients and how they will benefit you during your training. Food is so so key to BUILDING THAT BOOTY. If you aren’t fuelling your workouts, your workout performance will suffer. If you’re not putting energy back into your body AFTER workouts, your muscles will have no fuel to help them recover and grow! You’ve got to feed those glute muscles if you want to see them develop. PLEASE DON’T BE SCARED OF CARBS. // Macronutrients: My BRIEF GUIDE Protein Protein is SO so essential to muscle growth. There is a common misconception that protein and protein shakes will make you ‘bulky’ and should only be used by bodybuilders, but this is point blank not true! Protein provides the building blocks for muscle growth! So, you will definitely need to have adequate protein consumption. I aim to eat a high protein source in every meal, as well as a protein shake after workouts. My favourite protein sources are: Chicken, fish, eggs, cottage cheese, quorn meat, nuts, beans, pulses, quality protein powders. Fats Fats are a great part of the diet. I think fats are given a bad name, because they are associated with some unhealthy foods, however, proper fat consumption is very important. They are not only so necessary for booty growth, but they also help brain function, hormone function and have lots of other health benefits. Fats don’t have to make you fat; simply, consuming excess calories will. My favourite fat sources are: Avocado, nuts, extra virgin olive oil, coconut oil, pumpkin seeds, chia seeds, peanut butter, almond butter. Carbs These can be so so soooo important to your training - please do not neglect them. My diet usually contains 40%-55% carbs!! My favourite carb sources are: Wholegrain rice, quinoa, sweet potatoes, oats, pasta, wholemeal bread, vegetables, fruit. The Peach Plan BOOTY & LEGS EDITION Peach Fuel // Food Pre-Workout Ideas Eating before training is important, as neglecting to fuel up could result in low blood-sugar levels, making you dizzy and fatigued. This will harm your performance in the gym and your workout is likely to just all around suck. I try not to leave less than 30 minutes between eating and working out and I base my pre-workout fuel on carbs. FUEL CORRECTLY, snack ideas: A banana, oats, wholegrain bread, fruit and yoghurt. Post-Workout Ideas How you treat your body after a workout really determines your booty growth. After your workout, your glutes will have tiny microscopic tears, due to the exercise you have just done. At this point, the booty is in the repair cycle and desperately needs the right healthy intake of fats, carbs and protein. To ensure the most amount of growth possible, focus on consuming high-protein food after working out. FUEL CORRECTLY, snack ideas: greek yoghurt and fruit, tuna on toast, apple with peanut butter, smashed avocado on wholemeal bread, rice cakes with almond butter. The Peach Plan BOOTY & LEGS EDITION Peach Fuel // RECIPE: Smashed avocado, eggs, salmon and feta on toast Ingredients: 1/2 Avocado Salt, pepper and chilli flakes 1-2 eggs 50g Smoked salmon 2 slices of brown/wholemeal bread Small amount of feta cheese Method: 1. Put avocado into a bowl and mash up using a fork (make sure your avocado is ripe or this is difficult!) and then add salt, pepper and chili flakes for flavour *optional*. 2. Toast the bread and prepare your eggs how you like them. 3. Butter your toast and paste on the avocado mix, followed by your eggs. 4. Add salmon on top and sprinkle a little feta over the toast… yum! The Peach Plan BOOTY & LEGS EDITION Peach Fuel // RECIPE: Avocado, spinach, kiwi and banana smoothie Ingredients: ½ Avocado Handful of spinach 1 kiwi fruit 1 banana 1 scoop of protein powder (optional) 300ml milk (any type) or water or both! A squirt of honey (optional) Method: 1. Add all ingredients to a blender and blend. 2. Add ice to cool. The Peach Plan BOOTY & LEGS EDITION Peach Fuel // RECIPE: Peanut butter & chocolate protein shake Ingredients: 2 tablespoons of peanut butter 2 tablespoons of unsweetened cocoa powder 1-2 scoops of vanilla or chocolate protein powder 300ml of milk or water or both! 1 banana (optional) Handful of chia seeds (optional) A squirt of honey Method: 1. Add all ingredients to blender and blend 2. Add ice to cool. The Peach Plan BOOTY & LEGS EDITION Peach Fuel // RECIPE: Peanut butter protein brownies Ingredients: 2 egg whites 60ml of Almond/Soy milk 6 oz of Greek Yoghurt Half a cup of oats Half a cup of honey Half a cup of unsweetened cocoa powder Handful of dates or prunes 1 teaspoon of baking powder 1-2 scoops of vanilla or chocolate protein powder Handful of chia seeds 3-4 tablespoons of peanut butter/dark chocolate (optional topping) Method: 1. Blend all ingredients together 2. Pour Brownie mix on a baking tray 3. Drizzle melted peanut butter and/or dark chocolate on top 4. Bake for 20 minutes at 180 Degrees Celsius. The Peach Plan BOOTY & LEGS EDITION Peach Fuel // RECIPE: Peanut butter, banana chia seed toast Ingredients: 2 pieces of wholemeal/brown bread 1 banana Handful of chia seeds Teaspoon of butter A squirt of honey (optional) Method: 1. Toast two pieces of bread and then butter toast once it is ready. 2. Chop up the banana and place on top of the toast. 3. Sprinkle chia seeds on top and drizzle on a little honey if wanted The Peach Plan BOOTY & LEGS EDITION Peach Fuel // RECIPE: Vanilla Blueberry Protein Pancakes Ingredients: 1 egg 1 banana 1 scoop of vanilla protein powder Handful of blueberries 1 teaspoon baking powder A drop of Almond milk Coconut oil Method: 1. Mash up a banana in a bowl with a fork and then add the egg and protein powder and mix until the mixture is as smooth as possible. 2. Add a drop of milk if necessary to make the mixture a little less thick and then stir in a handful of blueberries. 3. Scoop a teaspoon of coconut oil onto a non stick frying pan and add enough mixture for a pancake. When that pancake is done repeat until all mixture is used up. This should make 2-3 pancakes. The Peach Plan BOOTY & LEGS EDITION Peach Fuel // Supplements I personally don’t think that you necessarily need to take lots of supplements, although I do advise using protein powder. I drink 2 scoops of whey protein powder with milk after I work out most days (you could use water if you don’t want to use milk) although I don’t believe protein powder is absolutely essential as it is possible to get enough protein just through diet! I just like them for that little extra protein boost. The other supplement I like to use is BCAAs. These support muscle recovery and repair and also speed up protein synthesis, meaning more potential muscle growth for you! They help prevent muscle soreness and can even improve workout performance. I choose to drink my BCAAs whilst I train and sometimes in the evenings too. The Peach Plan BOOTY & LEGS EDITION THANK YOU! Thank you so so much for getting involved with my first ever workout plan and for being involved with this lovely community we have built together. I love you guys so much and you inspire me more than you'll ever know. I hope that this guide is all you’d hoped for and I really really hope you build the peach you never thought you could! Once you complete these 8 weeks, please do not stop! Muscle growth takes time. I want you to use these exercises as a guide to continue with after reaching the end of The Peach Plan. Mix them up, increase your weights, use more supersets… just keep going! It will take time, but it will be so so worth it. Thank you. Meg x The Peach Plan BOOTY & LEGS EDITION