Ezhomebootybuilder.pdf

The EZFitGuide

EZBootyBuilder Home Edition #EZFit #EZHBB

#EZFit #EZHBB

elizabethzaks

Contents Introduction - - - - - - - - - - - - - - - - - -

1-2

EZHBB Workouts - - - - - - - - - - - - - - - 3-18 Exercise Glossary - - - - - - - - - - - - - 19-33 Glossary + FAQ - - - - - - - - - - - - - - -

34

Thank You - - - - - - - - - - - - - - - - - - - -

35

INTRO

1

The Guide This guide has three glute focused days per week, space these out accordingly throughout your week. I would suggest leaving enough space between these training days so that you never train while sore. If you can, a resistance band is encouraged to use with this guide. If bodyweight is all you can do for some movements then that’s okay too. Push yourself to an extent and make sure to squeeze your glutes at the top of every movement. The ugly booty squeeze brings results and a cute booty outside of your workout. Be sure to use slow and controlled movements, keeping the muscle under tension the entire time. Although this guide has more than enough potential to transform your glutes, it is also dependent on you! Understand that not everyone always has a perfect training day, if you have an off day just accept it and try again later! Things aren’t always ideal but your effort is what will show your progress!

Take Progress Photos! Email me at [email protected] or share your progress and fitness journey with the hashtag #EZHBB or #EZFitGuide. I’ll look through these hashtags to find progress pictures to share on my Instagram page and even my EZFitGuide.com website to motivate others (with your permission of course). I would LOVE to see your progress from any of my guides! Before you start the guide and every other week or so after make sure to take progress pictures so you can see the differences you’re making. Send them over to my email or tag me on Instagram!

Before You Start… Whether you can’t afford the gym, are too busy to head to the gym, or are too anxious in a gym surrounding- I hope this guide is exactly what you were looking for and love it as much as I do. Progress is possible outside of the gym, and although it can be frustrating when circumstances aren’t ideal- effort and consistency are all that matters. It is possible to build a better butt at home with little or no weights.

INTRO

2

Disclaimers Even though this is a booty building guide PLEASE understand that the size of your glutes does not define you. Every booty is beautiful! This guide is meant to help reach your personal goals. Although I did start working out at home myself and used these exercises, I am not a certified personal trainer. By using this guide, you are acknowledging that I am not a certified personal trainer, and all of these workouts are done at your own risk. Therefore I am not liable for any injury or harm that may come from using this guide. Any resale or sharing of this guide is illegal. Please respect the time and effort that was put into making this guide.

#EZHBB

3

WEEK 1 WORKOUT 1 EXERCISE Warmup Seated Hip Abduction Donkey Kicks Workout Fire Hydrants Glute Bridge Pulsing Lunges Pulsing Banded Sumo Squats Finishers/ Burnout Banded Clams

SET X REPS

NOTES

3x15 3x15 (each leg) 3x15 (each leg) 3x15 3x15 (each leg) 3x20 3x20 (each leg)

WORKOUT 2 1 EXERCISE Warmup Glute Bridge Standing Side Raises Workout Hip Thrusts Banded Crab Walks Standing Kickbacks Reverse Lunges Finishers/ Burnout Side to Side Kicks

SET X REPS 3x15 3x15 (each leg) 3x15 3x10 (each leg) 3x15 (each leg) 3x15 (each leg) 3x 45 seconds

NOTES

#EZHBB

4 3

WEEK 1 WORKOUT 3 1 EXERCISE Warmup Banded Clams Raised Glute Bridge Workout Seated Hip Abduction Pulsing Split Squat Banded Clams Hip Thrust Finishers/ Burnout Glute Bridge w/ Abduction

SET X REPS 3x15 3x15 3x15 3x15 (each leg) 3x15 (each leg) 3x15 3x25

NOTES

#EZHBB

4 5 3

WEEK 2 3 WORKOUT 1 EXERCISE Warmup Lying Side Raises Pulsing Donkey Kicks Workout Hip Thrusts w/ Hold Side to Side Kicks Pulsing Sumo Squat Raised Glute Bridges Finishers/ Burnout Banded Squat Walks

SET X REPS

NOTES

3x15 3x15 (each leg) 3x15 3x15 (each leg) 3x15 3x20 3x 45 seconds

WORKOUT 2 1 EXERCISE Warmup Frog Pumps Standing Side Raises Workout Donkey Kicks Side to Side Squats One-Legged Glute Bridge Fire Hydrants Finishers/ Burnout Glute Bridge w/ Hold

SET X REPS 3x15 3x15 (each leg) 3x15 (each leg) 3x 45 seconds 3x15 3x20 (each leg) 3x20

NOTES

#EZBB #EZHBB

4 3 6

WEEK 2 3 WORKOUT 3 1 EXERCISE Warmup Seated Hip Abduction Single Leg Stands Workout Pulsing Sumo Squat Glute Bridge Reverse Lunge Lying Side Raises Finishers/ Burnout Donkey Kicks w/ Hold

SET X REPS 3x15 3x15 (each leg) 3x20 3x20 3x15 (each leg) 3x15 (each leg) 3x20 (each leg)

NOTES

#EZBB #EZHBB

4 7 3

WEEK 3 WORKOUT 1 EXERCISE Warmup Raised Glute Bridge Banded Clams Workout Hip Thrusts w/ Abduction Banded Crab Walks Single Leg Stands Side to Side Squats Finishers/ Burnout Side to Side Kicks

SET X REPS

NOTES

3x15 3x15 (each leg) 3x20 3x15 (each leg) 3x20 3x 45 seconds 3x25 (each leg)

WORKOUT 2 1 EXERCISE Warmup Fire Hydrants w/ Hold Frog Pumps Workout Pulsing Lunges Standing Side-Raises Single Legged Hip Thrust Seated Hip Abduction w/ Hold Finishers/ Burnout Side to Side Squats

SET X REPS 3x15 (each leg) 3x20 3x15 (each leg) 3x15 (each leg) 3x15 (each leg) 3x20 3x 45 seconds

NOTES

#EZBB #EZHBB WEEK 3

4 3 8

WORKOUT 3 1 EXERCISE Warmup Donkey Kicks w/ Hold Standing Side Kicks Workout Curtsy Lunges Pulsing Split Squat Standing Kickbacks One-Legged Glute Bridge Finishers/ Burnout Banded Clams w/ Hold

SET X REPS 3x15 (each leg) 3x20 (each leg) 3x20 (each leg) 3x20 (each leg) 3x20 (each leg) 3x20 (each leg) 3x25 (each leg)

NOTES

#EZBB #EZHBB WEEK 4 3 2

4 3 9

WORKOUT 1 EXERCISE Warmup Banded Clams Glute Bridge w/ Hold Workout Single Legged Hip Thrust Seated Hip Abduction w/ Hold Hamstring Bridge Banded Crab Walks Finishers/ Burnout Frog Pumps w/ Hold

SET X REPS

NOTES

3x20 (each leg) 3x15 3x15 (each leg) 3x20 3x20 3x20 (each leg) 3x25

WORKOUT 2 1 EXERCISE Warmup Donkey Kicks Standing Sidekicks Workout Pulsing Sumo Squat Fire Hydrants Sliding Reverse Lunges Lying Sidekicks Finishers/ Burnout Pop Squats

SET X REPS 3x20 (each leg) 3x20 (each leg) 3x20 3x20 (each leg) 3x25 (each leg) 3x20 (each leg) 3x 45 seconds

NOTES

#EZBB #EZHBB WEEK 4 3 2

4 3 10

WORKOUT 3 1 EXERCISE Warmup Glute Bridge w/ Abduction Frog Pumps Workout Curtsy Lunges Split Squat Hip Thrust w/ Hold Seated Hip Abduction Finishers/ Burnout Donkey Kicks

SET X REPS 3x20 3x20 3x20 (each leg) 3x15 (each leg) 3x20 3x20 3x25 (each leg)

NOTES

#EZBB #EZHBB WEEK 5

4 3 11

WORKOUT 1 EXERCISE Warmup Banded Clams Glute Bridge w/ Alternating March Workout Pulsing Sumo Squat w/ Hold Sliding Reverse Lunge Side to Side Kicks w/ Hold Fire Hydrants Finishers/ Burnout Alternating Jump Lunges

SET X REPS

NOTES

3x20 (each leg) 3x15 (each leg) 3x20 3x20 (each leg) 3x25 (each leg) 3x20 (each leg) 3x 45 seconds

WORKOUT 2 1 EXERCISE Warmup Standing Side Raises Standing Kickbacks Workout Banded Hip Thrust w/ Abduction Donkey Kicks Curtsy Lunges Split Squat Finishers/ Burnout Banded Crab Walks

SET X REPS 4x15 (each leg) 4x15 (each leg) 4x20 4x25 (each leg) 4x20 (each leg) 4x15 (each leg) 3x 45 seconds

NOTES

#EZBB #EZHBB WEEK 5 3 2

4 3 12

WORKOUT 3 1 EXERCISE Warmup Glute Bridge w/ Abduction Side to Side Squats Workout Hip Thrust w/ Abduction Side Lunges Pulsing Standing Kickbacks Banded Clams Finishers/ Burnout Seated Hip Abduction w/ Hold

SET X REPS 4x15 3x 30 seconds 4x20 4x15 (each leg) 4x20 (each leg) 4x20 (each leg) 3x25

NOTES

#EZBB #EZHBB WEEK 6 3 2

4 3 13

WORKOUT 1 EXERCISE Warmup Seated Hip Abduction Standing Kickbacks w/ Hold Workout Curtsy Lunges Pulsing Squat Side to Side Squats Fire Hydrants Finishers/ Burnout Single Legged Glute Bridge

SET X REPS

NOTES

4x20 4x15 (each leg) 4x20 (each leg) 4x20 3x 45 seconds 4x15 (each leg) 4x15 (each leg)

WORKOUT 2 1 EXERCISE Warmup Pulsing Lunges Banded Clams Workout Hip Thrust w/ Abduction Squat Walk w/ Pulse Frog Pumps Raised Glute Bridge Finishers/ Burnout Alternating Jump Lunges

SET X REPS 4x15 (each leg) 4x20 (each leg) 4x20 4x15 (each leg) 4x25 4x15 3x15 (each leg)

NOTES

#EZBB #EZHBB WEEK 6 3 2

4 3 14

WORKOUT 3 1 EXERCISE Warmup Donkey Kicks Side to Side Kicks Workout Pulsing Sumo Squat Sliding Side Lunge Sliding Hamstring Curl Sliding Reverse Lunge Finishers/ Burnout Glute Bridge w/ Alternating March

SET X REPS 4x20 (each leg) 4x20 (each leg) 4x25 4x15 (each leg) 4x20 4x15 (each leg) 4x15 (each leg)

NOTES

#EZBB #EZHBB WEEK 7 3 2

4 3 15

WORKOUT 1 EXERCISE Warmup Banded Clams w/ Hold Donkey Kicks w/ Hold Workout Pulsing Curtsy Lunge Split Squat Hip Thrust w/ Hold Seated Hip Abduction Finishers/ Burnout Fire Hydrants w/ Hold

SET X REPS

NOTES

4x15 (each leg) 4x15 (each leg) 4x15 (each leg) 4x20 (each leg) 4x20 4x20 4x15 (each leg)

WORKOUT 2 1 EXERCISE Warmup Frog Pumps Banded Lying Side Raises Workout Hip Thrust w/ Abduction Fire Hydrants Hamstring Bridge Donkey Kicks Finishers/ Burnout Standing Kickbacks *SS* Side Kicks

SET X REPS 4x20 4x15 (each leg) 4x20 4x15 (each leg) 4x20 4x25 (each leg) 3x15 (each leg)

NOTES

#EZBB #EZHBB WEEK 7 3 2

4 3 16

WORKOUT 3 1 EXERCISE Warmup Standing Side Kicks Seated Hip Abduction Workout Sliding Side Lunges to Reverse Lunge Banded Crab Walks Sliding Hamstring Curls Side to Side Kicks w/ Hold Finishers/ Burnout Raised Glute Bridge

SET X REPS 4x15 (each leg) 4x20 4x15 (each leg) 4x15 (each leg) 4x20 4x25 (each leg) 4x20

NOTES

#EZBB #EZHBB WEEK 8 3 2

4 3 17

WORKOUT 1 EXERCISE Warmup Glute Bridge w/ Alternating March Banded Fire Hydrants Workout Single Legged Hip Thrust Standing Side Kicks w/ Hold Pulse Squat w/ Side Kicks Sliding Side Lunges Finishers/ Burnout Banded Plank Side Taps

SET X REPS

NOTES

4x15 (each leg) 4x15 (each leg) 4x15 (each leg) 4x15 (each leg) 4x15 (each leg) 4x15 4x15 (each leg)

WORKOUT 2 1 EXERCISE Warmup Pulsing Squat Walks Donkey Kicks w/ Hold Workout Hip Thrust w/ Abduction Hamstring Bridge Raised Glute Bridge w/ Hold Curtsy Lunge Finishers/ Burnout Alternating Jump Lunges

SET X REPS 3x 45 seconds 4x20 4x20 4x20 4x20 4x20 (each leg) 4x15 (each leg)

NOTES

#EZBB #EZHBB WEEK 8 3 2

4 3 18

WORKOUT 3 1 EXERCISE Warmup Frog Pumps Side to Side Kicks w/ Hold Workout Sumo Squat w/ Pulse Glute Bridge w/ Abduction Sliding Hamstring Curls Sliding Side Lunge to Reverse Lunge Finishers/ Burnout Donkey Kicks *SS* Banded Clams

SET X REPS 4x20 4x20 (each leg) 4x20 4x20 4x20 4x15 (each leg) 4x15 (each leg)

NOTES

#EZBB #EZHBB

4 3 19

EXERCISE WEEK GLOSSARY 3 2 CLAMS (BANDED)

CRAB WALKS (BANDED)

#EZBB #EZHBB STANDING KICKBACKS (BANDED)

STANDING SIDE KICKS (BANDED)

4 3 20

#EZBB #EZHBB SQUATS (BANDED)

SUMO SQUATS (BANDED)

4 3 21

#EZBB #EZHBB FROG PUMPS

DONKEY KICKS (BANDED)

4 3 22

#EZBB #EZHBB GLUTE BRIDGE (BANDED)

RAISED GLUTE BRIDGE

4 3 23

#EZBB #EZHBB SINGLE LEG GLUTE BRIDGE

GLUTE BRIDGE W/ MARCH

4 3 24

#EZBB #EZHBB LYING SIDEKICKS

HAMSTRING BRIDGE

4 3 25

#EZBB #EZHBB LUNGES (PULSING)

REVERSE LUNGE

4 3 26

#EZBB #EZHBB ALTERNATING JUMP LUNGES

CURTSY LUNGE

4 3 27

#EZBB #EZHBB SLIDING SIDE LUNGES

SINGLE LEG STANDS

4 3 28

#EZBB #EZHBB POP SQUATS

SIDE TO SIDE SQUATS

4 3 29

#EZBB #EZHBB HIP THRUST

SINGLE LEG HIP THRUST

4 3 30

#EZBB #EZHBB SEATED ABDUCTIONS

SLIDING HAMSTRING CURLS

4 3 31

#EZBB #EZHBB FIRE HYDRANTS

SIDE TO SIDE KICKS

4 3 32

#EZBB #EZHBB SQUAT WALKS

PLANK SIDE TAPS (BANDED)

4 3 33

#EZBB #EZHBB

34 4 3

GLOSSARY WEEK 2 3 + FAQ *SS*/Superset: Two exercises performed one after another with no rest in-between. Rest Time: 1 minute in between sets and 2 minutes between exercises. Can I Add Weight?: Yes! Whether you have dumbbells at your house, or filled up water bottles/ jugs, adding weight is encouraged! As long as you are reasonably and comfortably pushing yourself and using safe alternatives to dumbbells then increasing weight is fine! Why a “Notes” Section?: I added in a notes section for those who print out the guide and like to keep track of progress during their workouts or like adding in positive quotes that will keep them going. When I first started out, keeping track and adding little quotes for motivation really helped me out.

THANK YOU

35

Before I finish this guide I just want to say a huge thank you to all who have bought this guide and chose to support me. I worked very hard on this guide and I hope you enjoyed every bit of it. I’m beyond grateful to be a part of your fitness journey and I can’t wait to see how far we’ll go together. Thank You, Elizabeth

@ElizabethZaks