With the new fall challenge right around the corner, I wanted to put togther a highly-requested premium feature. Introducing…. the Glute Guide!
It will be available in a few weeks and is designed for use one its own as well as alongside a challenge. I’ll be sharing my exact recommendations for how I suggest using it with the upcoming fall challenge.
ABOUT THE GLUTE GUIDE
The Glute Guide is a 5 week plan for lifting, sculpting and tightening that backside. It seems that “glutes” are always at the top of our goal list so I set out to create a plan that would ensure that we take steps toward reaching that goal in our daily workouts.
This plan is what I consider an “add on plan” – I created it to work as a stand alone program or alongside another plan/challenge.
It was important to me that this Glute Guide contains not only effective workouts but also a strategic approach. Because there are so many ways to target the glutes, each week of the Glute Guide contains 4 workout with 4 varying approaches. You can read more about those approaches below!
4 GLUTE GUIDE APPROACHES
1. LOWER BODY STRENGTH
One of the very best ways to target the butt is through traditional weight training movements in which we focus on using challenging weights and a challenging rep range. Each week, we will complete a lower body strength training workout with movements like squats, deadlifts, etc. With these workouts, we will always begin with isolated glute work and glute warm ups to focus on engaging the glutes in the compound movements, which is key.
2. ISOLATED GLUTE WORK + CARDIO
Compound movements are those that target multiple muscles at once, such as a squat. Isolated movements target smaller muscle groups. This approach will target the glutes using lighter weight and higher reps in conjunction with isolated glute exercises.
You will find these workouts paired with cardio. Cardio or more specifically, glute-emphasized cardio, is intended to work the muscles that make up the butt and focus on fat loss for the very best results.
Plyometrics are also known as “jump training.” They involve short bursts of maximum effort; our muscle exert maximum force in these quick and powerful movements. You’ll find the weekly plyometric workout will lead to a muscle burn and challenge your cardiovascular endurance. The result is a sculpted and tight backside. These are some of the best nontraditional workouts for the glutes.
4. ACCESSORY BODYWEIGHT WORKOUTS
Each week, you’ll also find what I’m calling an accessory workout. These workouts will be completed using bodyweight as resistance. They are shorter and less intense workouts but the idea is that the glutes are being worked more frequently… even more frequently than what you’re currently doing. The strategy is to work the glutes often to see progress without compromising muscle recovery.
This is a preview of what the beginning of a Lower Body Strength workout would entail. These isolated movements warm up and isolate the glutes muscles. Like I mentioned, this would be the intro to a Lower Body Strength workout in the glute guide but also one you could add on at the very end to burn out the butt muscles.