Madison Ginley Home Booty Guide.pdf
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MG Fitness 12 Week At-Home Booty Guide I wanna first off thank everyone who is supporting me through this dream of mine. It has been a dream of mine to inspire other people to make that first step into changing their lifestyle and goals because of me. When I first started my instagram i had no idea the effect of what my journey and transformation would do to others, because of social media we are able to share and express ourselves in the way we want to. People don’t have to have a regular job if they don’t want, people don’t have to go to college if they don’t want to, they could stay home and make Youtube videos, or video games. We are able to be ourselves in this generation and I’m proud of that. I get to have a career with this and also help girls to be confident with their bodies. It’s a dream come true to be able to do this and i can’t wait to see what the future has in store for me and everyone who’s allowing me to help them. If you follow me on any social media you will see that I stress a lot about eating. To gain weight and muscle you
need to eat A LOT. You can’t gain muscle and weight if you aren’t eating anything and a lot of people don’t know that. Some girls ask me why aren’t they getting results they are working out everyday… So i ask them “what exactly are you doing” They tell me “Oh well I’m doing 100 squats a night and I run In track” “What are you eating” I say “Well nothing really, I don’t have time” NOOOOO Hearing that makes me so happy to do what I do; Educate. You can’t just do 100 squats a night and expect to get results. ____________________________________________________________________________
This is set up for WOrking out glutes 2-4 days out of the week (You can pick your rest days) If a week only goes up to 2 days; only start working your glutes 2 days. Before every workout make sure you stretch, warm up, and activate your glutes.
Nutrition
Food is 60% to building a booty, gaining muscle and weight. In my opinion gaining weight and muscle is easier than losing weight, and I’m very educated on the subject. TO GAIN MUSCLE MASS AND WEIGHT YOU NEED TO EAT A LOT! 3-4 meals a day of whole healthy foods. When I first started my fitness journey I didn't restrict any foods from myself I eat hamburgers, hotdogs, pizza, ice cream etc. Whatever I wanted and that was my diet. Since I’m trying to get abs now I cut out any greasy, or sweet foods Every week go shopping and spend at least $50-$90 on food. You're going to want to intake a lot of protein before and after your workout what I usually do is make a big meal and drink my homemade protein shake if I'm not in the mood for the store- bought ones. Muscle mass occurs when the rate of protein synthesis is greater than the rate of protein breakdown. Protein has branched chain amino acids (BCAA’s) and it is fast absorbing. Protein intake should be about 1.0 to 1.3 grams per pound. You can’t workout and not eat, you won’t grow!
Cardio Cardio, we all hate it. In my program there will not be much of that! I recommend 2 days out of the week to do what is called (HIIT) High intensity interval training: Train your hardest for 30 seconds take a 30 second break and keep doing that for a total of 15 minutes I recommend your stairs because it maximizes your booty gains and isn’t very difficult. You can choose to do HIIT before or after your workout, I encourage you to do what is better for you and explore and practice what is best for you because everyone's body is different
My advice and tips Before/ after every workout you need to stretch- Stretching helps with mobility, your performance during your lift, decreases risk of injury, and prevents sore muscles. Before every workout you need to activate your glutes- A lot of people workout their glutes and only see leg results and that is because they aren't activating their glutes correctly or aren't at all. Think of it like this… your glutes are asleep and even though you are working them out they aren't awake so they won’t grow! Activating means loosening up tight muscles that have been sitting down all day. Don’t start working out until they are on fire. Using a resistant band is a great way to wake them up. Some of my favorite activating methods are: Resistant band glute bridges, one legged glute bridges, Hip abduction machine, fire hydrants, donkey kicks, bird dogs and more! Mind to muscle connection- It’s pretty self explanatory, when working out any muscle to really work on that muscle you really need to think on that one specifically in every rep. When your mind is there your body will follow! Consistency is key- Don’t be discouraged if the other person next to you got results in a month while you've been working for 4 and haven't seen much, if you really want it you won’t stop working. The successful winners in life are the ones who never gave up, they keep doing them they keep going even when everyone around them is telling them they can’t do it When working out keep every rep slow and controlled- Don’t ever rush your workout, slow and sedy. I see a lot of people in the gym trying so hard to finish their set to get it done, building muscle especially glutes need to be taken time and correctly and you will feel the burn more! It’s not a race, take your time.
Weekly Grocery List (12 weeks)+ Meal Plan
Buy a little bit of these foods everyday, get enough for the week. Stay away from unprocessed foods, sugary foods, and sugary drinks.
1. Blueberries 2. Strawberries 3. Bananas 4. Avocados 5. Blackberries 6. Yogurt 7. Bacon 8. Eggs 9. Bread 10. Chicken 11. Steak 12. Potatoes 13. Pasta 14. Peanut butter 15. Rice 16. Cheese 17. Shrimp 18. Spinach 19. Greenbeans 20. Broccoli 21. Mac n cheese 22. Talaipa 23. Pears 24. Pork 25. Carrots 26. Peas 27. Apples 28. Water (Try for a gallon a day) 29. Sausage 30. Protein bars 31. Oatmeal
Meal plan ideas Meal 1: Blueberries, 4 scrambled eggs, 4 Pieces of bacon, Yogurt cup, Cheese stick Meal 2: Chicken, Rice, Bread with avocado, Shrimp Meal 3: Steak, Potatoes, Green Beans Meal 4: Bread with 2 scoops of peanut butter, 4 Scrambled Eggs, Yogurt Meal 5: Chicken, Broccoli, Mac n cheese Meal 6: Shrimp, Chicken, Potatoes, Meal 7: Strawberry smoothie, Toast, 4 Eggs, 2 scoops Peanut butter Meal 8: Steak, Pasta, tilapia Meal 9: Chicken Alfredo, Any green Meal 10: Banana, Blueberries, Peanut butter toast, Yogurt, 4 Eggs Meal 11: Chicken, Rice, Spinach Meal 12: Steak, Baked potato Meal 13: Eggs, Bagel, Fruit Meal 14: Bowl of whole grain cereal, Bread, Fruit Meal 15: Pasta, Green Beans, Carrots, Bread Meal 16: Shrimp, Chicken, Any green Meal 17: Avocado toast, 5 Eggs, Yogurt Meal 18: Chicken, Baked potato, Veggie Meal 19: Cheese, Yogurt, Bacon, 5 eggs Meal 20: Bread, Omelet , Banana
Protein filled recipes Chocolate protein balls
1. 1 cup rolled oats 2. ½ cup peanut butter 3. ⅓ cup honey 4. ¼ cup chopped dark chocolate 5. 2 tbsp flax seeds 6. 2 tbsp chia seeds 7. 1 tbsp chocolate protein powder Place oats,honey, and peanut butter in bowl Stir in chocolate, flax seeds, chia seeds,and protein powder in bowl Refrigerate covered for 30 mins Scoop into balls and keep cold enjoy! Weight gaining shake 1. 1 cup of oats 2. Handful of spinach 3. 3 eggs 4. 2 cups of milk 5. 1 scoop of peanut butter Blend oats alone in blender to make oat powder Put the spinach, milk, eggs, and peanut butter in and blend! Drink 3 times a day, each shake is 800 calories so that's 2400 calories plus everything else you are eating, you could gain at least 20 pounds in 3 months! Banana shake- 15 grams of protein 1. 1 Banana 2. 1 Tablespoon of peanut butter 3. 1 Cup of low fat chocolate mik 4. 1 Cup of ice Blend!
Bean and cheese quesadilla- 17 grams of protein 1. ½ Cup of black beans 2. 1 Tablespoon of salsa 3. 1 Sice of cheddar cheese 4. Small wheat tortilla Fruit parfait- 12 grams of protein 1. ½ Cup nonfat greek yogurt 2. 2 Tablespoons of oats 3. 2 tablespoons of berries Healthy muddies- 10 grams of protein 1. 3/4 cup of chex cereal 2. ½ tsp honey 3. 1 ½ tsp peanut butter 4. ½ teaspoons vanilla protein
WEEK 1 WORKOUT 1 First superset: FOLLOW ACROSS
1. Donkey kicks 3x10
2. Squats 3x15
3. 20 walking lunges
4. Glute bridges 3x10
1.
3.
2.
4.
WEEK 1 WORKOUT 2 First superset: FOLLOW ACROSS
1. 20 Fire hydrants
2. 20 Jump squats
3. 40 leg lifts
4. Minute wall sit
1.
3.
2.
4.
WEEK 2 WORKOUT 1 First superset: FOLLOW ACROSS
1. Deep side lunges 3x12
2. Sumo squats 3x15
3. Squats 3x12
4. Calf raises 3x20
1.
2.
3.
4.
HIIT: Go up and down on stairs 5 mins then 5 mins of kicbacks Crab walks with resistant band 20 steps *repeat this 2 times* Kettle bell swings 20 seconds *repeat 3 times*
WEEK 2 WORKOUT 2 First superset: FOLLOW ACROSS
1. Glute bridges 3x12
2. Donkey kicks 3x12
4. Plank leg lifts 3x10
5. Sidekicks 3x10 (Each leg) 6. Single leg deadlifts 3x12
7. Standing kickbacks (each 8. Plank leg lifts 3x10 leg) with resistance band 3x4 with 5 pulses 1.
3.
3. Wall sits 1 min 9. Step ups on platform 3x12
2.
4.
. 5.
6.
7.
8.
9.
WEEK 2 WORKOUT 3 First superset: FOLLOW ACROSS
1. Squats 3x12
2. Weighted donkey kicks 3x10
3. Clamshells with resistance band 3x12
4. Curtsy lunges 3x12
1.
2.
3..
4.
WEEK 3 WORKOUT 1 First superset: FOLLOW ACROSS
1. Kettlebell swing 3x15
2. Dumbbell thrusters 3x12
3. Donkey kicks 4x12
4 . Plank leg lifts 3x12
5. Wallsits 1 min
6. Step ups on platforms
7. Frog bridges 3x15
8. Glute bridges 3x12
9. High jumps 2x20
1.
2.
3.
4.
5.
7.
6.
8.
9.
WEEK 3 WORKOUT 2 First superset: FOLLOW ACROSS
1. Standing kickbacks (each 2. Dumbbell thrusters 4x12 leg) with resistance band 3x4 with 5 pulses
3. Squats with resistance band 4x12 with 5 pulses
4. Jumping lunges 4x10
5. In and out jump squats with resistance band 4x12
6. Donkey kicks 4x12
7. Lunge back kick 4x12
8. Split squat with arm curls 9. Bulgarian split squat 3x12 3x12
1.
2.
3.
5.
7.
4.
6.
8.
9.
WEEK 3 WORKOUT 3 First superset: FOLLOW ACROSS
1. Squat with arm curl 4x12
2. Squat side kick 3x12
3. Squat kickback 4x12
4. Squat jack 3x12
1.
2.
4. 3.
HIIT: Go up and down on stairs 5 mins Crab walks with resistant band 20 steps *repeat this 2 times* Kettle bell swings 20 seconds *repeat 3 times*
WEEK 4 WORKOUT 1 First superset: FOLLOW ACROSS
1. Kettlebell swing 3x15
2. Dumbbell thrusters 3x12
4. Plank leg lifts 3x10
5. Sidekicks 3x10 (Each leg) 6. Single leg deadlifts 3x12
7. Frog bridges 3x15
8. Glute bridges 3x12
1.
2.
3.
5.
4.
6.
3. Donkey kicks 4x12 9. High jumps 2x20
7.
9.
8.
WEEK 4 WORKOUT 2 First superset: FOLLOW ACROSS
1. Calf raises 3x20
2. Cossack squat 3x15
3. Curtsy lunge 3x15
4. Dumbbell swing 4x15
1.
3.
2.
4.
WEEK 4 WORKOUT 3 First superset: FOLLOW ACROSS
1. Inverted V plank 3x30 seconds
2. Inner thigh raise to plank 3. Inner thigh lifts 4x12 3x12
4. Jumping lunges 4x15
5. Jump rope 3x30 seconds
1.
2.
3.
4.
5.
6.
6. Jump squat 4x15
WEEK 5 WORKOUT 1 First superset: FOLLOW ACROSS
1. Plank leg lifts 3x10
2. Sidekicks 3x10 (Each leg) 3. Single leg deadlifts 3x12
4. Frog bridges 3x15
5. Glute bridges 3x12
6. High jumps 2x20
7. Standing kickbacks (each 8. Calf raises 3x20 leg) with resistance band 3x4 with 5 pulses 1.
2.
3.
4.
9. Donkey kicks 3x10
5. 6.
7.
8.
9.
WEEK 5 WORKOUT 2 First superset: FOLLOW ACROSS
1. Assisted pistol squat 3x8
2. Goodmornings 4x12
3. Calf raises 3x20
4. Deadlifts with dumbbell 3x12
5. Reverse clamshell 4x12
6. Reverse lunge shoulder press 3x12
1.
2.
3. 4.
5.
6.
WEEK 5 WORKOUT 3
First superset: FOLLOW ACROSS
1. Standing kickbacks (each 2. Dumbbell thrusters 4x12 leg) with resistance band 3x4 with 5 pulses
3. Squats with resistance band 4x12 with 5 pulses
4. Jumping lunges 4x15
5. Jump rope 3x30 seconds
6. Jump squat 4x15
7. Calf raises 3x12
8. Plank leg lifts 3x10
9. Step ups on platform 3x12
1.
2.
4. 3.
5.
6.
7.
8.
9.
WEEK 6 WORKOUT 1 First superset: FOLLOW ACROSS
1. Squats 4x12
2. Plank leg lifts 4x12
3. Split squats 4x12
4. Mt. climbers 4x12
5. Split squats 4x12
6. Sumo squats 4x12
7. Inverted V plank 4x20 seconds
8. Jump rope 3x30 seconds
9.Inner thigh lifts 3x12
1.
3.
2.
4.
6. 5.
7.
8.
9.
WEEK 6 WORKOUT 2 First superset: FOLLOW ACROSS
1. Squats with resistance band 4x12
2. Hip thrusts with resistance band 4x12
3. Standing up leg lifts 3x12
4. Donkey Kicks 3x12
5. Heel beets 4x12
6. Calf raises 3x20
1.
4.
2.
5.
3
6.
WEEK 7 WORKOUT 1 First superset: FOLLOW ACROSS
1. Standing kickbacks (each 2. Dumbbell thrusters 4x12 leg) with resistance band 3x4 with 5 pulses
3. Squats with resistance band 4x12 with 5 pulses
4. Jumping lunges 4x10
5. In and out jump squats with resistance band 4x12
6. Donkey kicks 4x12
7. Lunge back kick 4x12
8. Split squat with arm curls 9. Bulgarian split squat 3x12 3x12
1.
2.
3.
5.
4.
6.
7.
8.
9.
HIIT: Go up and down on stairs 10 mins Crab walks with resistance band 20 steps *repeat this 2 times* Kettle bell swings 20 seconds *repeat 3 times*
WEEK 7 WORKOUT 2 First superset: FOLLOW ACROSS
1. Glute bridges 3x12
2. Donkey kicks 3x12
4. Plank leg lifts 3x10
5. Sidekicks 3x10 (Each leg) 6. Single leg deadlifts 3x12
7. Standing kickbacks (each 8. Plank leg lifts 3x10 leg) with resistance band 3x4 with 5 pulses 1.
3.
3. Wall sits 1 min 9. Step ups on platform 3x12
2.
4.
. 5.
7.
6.
8.
9.
WEEK 7 WORKOUT 3 First superset: FOLLOW ACROSS
1. Calf raises 3x20
2. Cossack squat 3x15
3. Curtsy lunge 3x15
4. Dumbbell swing 4x15
2. 1.
3.
4.
WEEK 8 WORKOUT 1 First superset: FOLLOW ACROSS
1. Kettlebell swing 3x15
2. Dumbbell thrusters 3x12
3. Donkey kicks 4x12
4 . Plank leg lifts 3x12
5. Wallsits 1 min
6. Step ups on platforms
7. Frog bridges 3x15
8. Glute bridges 3x12
9. High jumps 2x20
1.
2.
3.
4.
5.
6.
7.
8.
9.
WEEK 8 WORKOUT 2 First superset: FOLLOW ACROSS
1. Plank leg lifts 3x10
2. Sidekicks 3x10 (Each leg) 3. Single leg deadlifts 3x12
4. Frog bridges 3x15
5. Glute bridges 3x12
1.
2.
3.
4.
5. 6.
6. High jumps 2x20
WEEK 8 WORKOUT 3 First superset: FOLLOW ACROSS
1. Lunge kicks 4x15
2. Squats with resistance band 4x12
4. Side lunge 4x12
5. Lying hamstring curl 4x12 6. Jumping jacks 3x30
7. Squats 4x12
8. Jumping Lunges 4x12
1.
2.
4.
9. Single leg deadlift 4x12 3.
5.
3. Hip thrusts with resistant band 3x12
6.
7.
8.
9.
WEEK 9 WORKOUT 1 First superset: FOLLOW ACROSS
1. Plank leg lifts 3x10
2. Sidekicks 3x10 (Each leg) 3. Single leg deadlifts 3x12
4. Frog bridges 3x15
5. Glute bridges 3x12
6. High jumps 2x20
7. Standing kickbacks (each 8. Calf raises 3x20 leg) with resistance band 3x4 with 5 pulses 1.
2.
3.
4.
9. Donkey kicks 3x10
5. 6.
7.
8.
9.
WEEK 9 WORKOUT 2 First superset: FOLLOW ACROSS
1. Assisted pistol squat 3x8
2. Goodmornings 4x12
3. Calf raises 3x20
4. Deadlifts with dumbbell 3x12
5. Reverse clamshell 4x12
6. Reverse lunge shoulder press 3x12
1.
2.
3. 4.
5.
6.
WEEK 9 WORKOUT 3 First superset: FOLLOW ACROSS
1. Squats 4x15
2. Weighted donkey kicks 4x15
3. Clamshells with resistance band 4x15
4. Curtsy lunges 4x15
1.
2.
3..
4.
HIIT: Go up and down stairs 15 mins then 10 mins of kickbacks Crab walks with resistant band 20 steps *repeat this 2 times* Kettle bell swings 20 seconds *repeat 3 times*
WEEK 10 WORKOUT 1 First superset: FOLLOW ACROSS
1. Inverted V plank 3x30 seconds
2. Inner thigh raise to plank 3. Inner thigh lifts 4x15 3x15
4. Jumping lunges 4x15
5. Jump rope 3x30 seconds
1.
2.
3.
4.
5.
6.
6. Jump squat 4x15
WEEK 10 WORKOUT 2 First superset: FOLLOW ACROSS
1. Kettlebell swing 3x15
2. Dumbbell thrusters 3x15
4. Plank leg lifts 3x15
5. Sidekicks 3x10 (Each leg) 6. Single leg deadlifts 3x15
7. Frog bridges 4x15
8. Glute bridges 3x15
1.
2.
3.
5.
4.
6.
3. Donkey kicks 4x15 9. High jumps 2x20
7.
8.
9.
HIIT: Go up and down on stairs 15 mins Crab walks with resistant band 20 steps *repeat this 2 times* Kettle bell swings 20 seconds *repeat 3 times*
WEEK 10 WORKOUT 3 First superset: FOLLOW ACROSS
1. Assisted pistol squat 3x8
2. Goodmornings 4x15
3. Calf raises 3x20
4. Deadlifts with dumbbell 3x15
5. Reverse clamshell 4x15
6. Reverse lunge shoulder press 3x15
1.
2.
3. 4.
5.
6.
WEEK 11 WORKOUT 1 First superset: FOLLOW ACROSS
1. Weighted kickbacks 3x15 2. Donkey kickbacks 4x5
3. Hip thrusts 3x15
4. Squats 3x15
5. Goodmornings 4x15
6. Deadlifts with dumbbells 4x15
7. Lunges 4x15
8. Reverse clamshells 4x15
9. High knees 4x15
1.
2.
3.
4.
5.
7.
6.
8.
9.
WEEK 11 WORKOUT 2 First superset: FOLLOW ACROSS
1. Glute bridges 3x15
2. Donkey kicks 3x15
4. Plank leg lifts 3x15
5. Sidekicks 3x15 (Each leg) 6. Single leg deadlifts 3x15
7. Standing kickbacks (each 8. Plank leg lifts 3x15 leg) with resistance band 3x4 with 5 pulses 1.
3.
3. Wall sits 1 min 9. Step ups on platform 3x12
2.
4.
. 5.
7.
6.
8.
9.
WEEK 11 WORKOUT 3 First superset: FOLLOW ACROSS
1. Plank leg lifts 3x15
2. Sidekicks 3x10 (Each leg) 3. Single leg deadlifts 3x15
4. Frog bridges 3x15
5. Glute bridges 3x15
1.
2.
3.
4.
5. 6.
6. High jumps 3x20
WEEK 12 WORKOUT 1 First superset: FOLLOW ACROSS
1. Inverted V plank 3x30 seconds
2. Inner thigh raise to plank 3. Inner thigh lifts 4x12 3x12
4. Jumping lunges 4x15
5. Jump rope 3x30 seconds
1.
2.
3.
4.
5.
6.
6. Jump squat 4x15
WEEK 12 WORKOUT 2 First superset: FOLLOW ACROSS
1. Assisted pistol squat 3x10 2. Goodmornings 4x15
3. Calf raises 3x20
4. Deadlifts with dumbbells 3x15
6. Reverse lunge shoulder press 3x15
1.
5. Reverse clamshell 4x12
2.
3. 4.
5.
6.
Conclusion I really hope everyone who purchases this guide learns something. I want to say again the importance of changing your mind in the midst of changing your body. I hope everyone who purchased this is really ready to commit to change, there will be days that you don't feel motivated and that's okay, the ones who never give up in life are the ones who succeed. If you don’t challenge yourself then you will not change your physique if you don’t feel the burn while performing these workouts, add more weight add extra reps. Put the work in and you will see a difference. I would love to see your progress pictures! Send them to me on my email at [email protected] or DM them to me on instagram! @madisonginley
need to eat A LOT. You can’t gain muscle and weight if you aren’t eating anything and a lot of people don’t know that. Some girls ask me why aren’t they getting results they are working out everyday… So i ask them “what exactly are you doing” They tell me “Oh well I’m doing 100 squats a night and I run In track” “What are you eating” I say “Well nothing really, I don’t have time” NOOOOO Hearing that makes me so happy to do what I do; Educate. You can’t just do 100 squats a night and expect to get results. ____________________________________________________________________________
This is set up for WOrking out glutes 2-4 days out of the week (You can pick your rest days) If a week only goes up to 2 days; only start working your glutes 2 days. Before every workout make sure you stretch, warm up, and activate your glutes.
Nutrition
Food is 60% to building a booty, gaining muscle and weight. In my opinion gaining weight and muscle is easier than losing weight, and I’m very educated on the subject. TO GAIN MUSCLE MASS AND WEIGHT YOU NEED TO EAT A LOT! 3-4 meals a day of whole healthy foods. When I first started my fitness journey I didn't restrict any foods from myself I eat hamburgers, hotdogs, pizza, ice cream etc. Whatever I wanted and that was my diet. Since I’m trying to get abs now I cut out any greasy, or sweet foods Every week go shopping and spend at least $50-$90 on food. You're going to want to intake a lot of protein before and after your workout what I usually do is make a big meal and drink my homemade protein shake if I'm not in the mood for the store- bought ones. Muscle mass occurs when the rate of protein synthesis is greater than the rate of protein breakdown. Protein has branched chain amino acids (BCAA’s) and it is fast absorbing. Protein intake should be about 1.0 to 1.3 grams per pound. You can’t workout and not eat, you won’t grow!
Cardio Cardio, we all hate it. In my program there will not be much of that! I recommend 2 days out of the week to do what is called (HIIT) High intensity interval training: Train your hardest for 30 seconds take a 30 second break and keep doing that for a total of 15 minutes I recommend your stairs because it maximizes your booty gains and isn’t very difficult. You can choose to do HIIT before or after your workout, I encourage you to do what is better for you and explore and practice what is best for you because everyone's body is different
My advice and tips Before/ after every workout you need to stretch- Stretching helps with mobility, your performance during your lift, decreases risk of injury, and prevents sore muscles. Before every workout you need to activate your glutes- A lot of people workout their glutes and only see leg results and that is because they aren't activating their glutes correctly or aren't at all. Think of it like this… your glutes are asleep and even though you are working them out they aren't awake so they won’t grow! Activating means loosening up tight muscles that have been sitting down all day. Don’t start working out until they are on fire. Using a resistant band is a great way to wake them up. Some of my favorite activating methods are: Resistant band glute bridges, one legged glute bridges, Hip abduction machine, fire hydrants, donkey kicks, bird dogs and more! Mind to muscle connection- It’s pretty self explanatory, when working out any muscle to really work on that muscle you really need to think on that one specifically in every rep. When your mind is there your body will follow! Consistency is key- Don’t be discouraged if the other person next to you got results in a month while you've been working for 4 and haven't seen much, if you really want it you won’t stop working. The successful winners in life are the ones who never gave up, they keep doing them they keep going even when everyone around them is telling them they can’t do it When working out keep every rep slow and controlled- Don’t ever rush your workout, slow and sedy. I see a lot of people in the gym trying so hard to finish their set to get it done, building muscle especially glutes need to be taken time and correctly and you will feel the burn more! It’s not a race, take your time.
Weekly Grocery List (12 weeks)+ Meal Plan
Buy a little bit of these foods everyday, get enough for the week. Stay away from unprocessed foods, sugary foods, and sugary drinks.
1. Blueberries 2. Strawberries 3. Bananas 4. Avocados 5. Blackberries 6. Yogurt 7. Bacon 8. Eggs 9. Bread 10. Chicken 11. Steak 12. Potatoes 13. Pasta 14. Peanut butter 15. Rice 16. Cheese 17. Shrimp 18. Spinach 19. Greenbeans 20. Broccoli 21. Mac n cheese 22. Talaipa 23. Pears 24. Pork 25. Carrots 26. Peas 27. Apples 28. Water (Try for a gallon a day) 29. Sausage 30. Protein bars 31. Oatmeal
Meal plan ideas Meal 1: Blueberries, 4 scrambled eggs, 4 Pieces of bacon, Yogurt cup, Cheese stick Meal 2: Chicken, Rice, Bread with avocado, Shrimp Meal 3: Steak, Potatoes, Green Beans Meal 4: Bread with 2 scoops of peanut butter, 4 Scrambled Eggs, Yogurt Meal 5: Chicken, Broccoli, Mac n cheese Meal 6: Shrimp, Chicken, Potatoes, Meal 7: Strawberry smoothie, Toast, 4 Eggs, 2 scoops Peanut butter Meal 8: Steak, Pasta, tilapia Meal 9: Chicken Alfredo, Any green Meal 10: Banana, Blueberries, Peanut butter toast, Yogurt, 4 Eggs Meal 11: Chicken, Rice, Spinach Meal 12: Steak, Baked potato Meal 13: Eggs, Bagel, Fruit Meal 14: Bowl of whole grain cereal, Bread, Fruit Meal 15: Pasta, Green Beans, Carrots, Bread Meal 16: Shrimp, Chicken, Any green Meal 17: Avocado toast, 5 Eggs, Yogurt Meal 18: Chicken, Baked potato, Veggie Meal 19: Cheese, Yogurt, Bacon, 5 eggs Meal 20: Bread, Omelet , Banana
Protein filled recipes Chocolate protein balls
1. 1 cup rolled oats 2. ½ cup peanut butter 3. ⅓ cup honey 4. ¼ cup chopped dark chocolate 5. 2 tbsp flax seeds 6. 2 tbsp chia seeds 7. 1 tbsp chocolate protein powder Place oats,honey, and peanut butter in bowl Stir in chocolate, flax seeds, chia seeds,and protein powder in bowl Refrigerate covered for 30 mins Scoop into balls and keep cold enjoy! Weight gaining shake 1. 1 cup of oats 2. Handful of spinach 3. 3 eggs 4. 2 cups of milk 5. 1 scoop of peanut butter Blend oats alone in blender to make oat powder Put the spinach, milk, eggs, and peanut butter in and blend! Drink 3 times a day, each shake is 800 calories so that's 2400 calories plus everything else you are eating, you could gain at least 20 pounds in 3 months! Banana shake- 15 grams of protein 1. 1 Banana 2. 1 Tablespoon of peanut butter 3. 1 Cup of low fat chocolate mik 4. 1 Cup of ice Blend!
Bean and cheese quesadilla- 17 grams of protein 1. ½ Cup of black beans 2. 1 Tablespoon of salsa 3. 1 Sice of cheddar cheese 4. Small wheat tortilla Fruit parfait- 12 grams of protein 1. ½ Cup nonfat greek yogurt 2. 2 Tablespoons of oats 3. 2 tablespoons of berries Healthy muddies- 10 grams of protein 1. 3/4 cup of chex cereal 2. ½ tsp honey 3. 1 ½ tsp peanut butter 4. ½ teaspoons vanilla protein
WEEK 1 WORKOUT 1 First superset: FOLLOW ACROSS
1. Donkey kicks 3x10
2. Squats 3x15
3. 20 walking lunges
4. Glute bridges 3x10
1.
3.
2.
4.
WEEK 1 WORKOUT 2 First superset: FOLLOW ACROSS
1. 20 Fire hydrants
2. 20 Jump squats
3. 40 leg lifts
4. Minute wall sit
1.
3.
2.
4.
WEEK 2 WORKOUT 1 First superset: FOLLOW ACROSS
1. Deep side lunges 3x12
2. Sumo squats 3x15
3. Squats 3x12
4. Calf raises 3x20
1.
2.
3.
4.
HIIT: Go up and down on stairs 5 mins then 5 mins of kicbacks Crab walks with resistant band 20 steps *repeat this 2 times* Kettle bell swings 20 seconds *repeat 3 times*
WEEK 2 WORKOUT 2 First superset: FOLLOW ACROSS
1. Glute bridges 3x12
2. Donkey kicks 3x12
4. Plank leg lifts 3x10
5. Sidekicks 3x10 (Each leg) 6. Single leg deadlifts 3x12
7. Standing kickbacks (each 8. Plank leg lifts 3x10 leg) with resistance band 3x4 with 5 pulses 1.
3.
3. Wall sits 1 min 9. Step ups on platform 3x12
2.
4.
. 5.
6.
7.
8.
9.
WEEK 2 WORKOUT 3 First superset: FOLLOW ACROSS
1. Squats 3x12
2. Weighted donkey kicks 3x10
3. Clamshells with resistance band 3x12
4. Curtsy lunges 3x12
1.
2.
3..
4.
WEEK 3 WORKOUT 1 First superset: FOLLOW ACROSS
1. Kettlebell swing 3x15
2. Dumbbell thrusters 3x12
3. Donkey kicks 4x12
4 . Plank leg lifts 3x12
5. Wallsits 1 min
6. Step ups on platforms
7. Frog bridges 3x15
8. Glute bridges 3x12
9. High jumps 2x20
1.
2.
3.
4.
5.
7.
6.
8.
9.
WEEK 3 WORKOUT 2 First superset: FOLLOW ACROSS
1. Standing kickbacks (each 2. Dumbbell thrusters 4x12 leg) with resistance band 3x4 with 5 pulses
3. Squats with resistance band 4x12 with 5 pulses
4. Jumping lunges 4x10
5. In and out jump squats with resistance band 4x12
6. Donkey kicks 4x12
7. Lunge back kick 4x12
8. Split squat with arm curls 9. Bulgarian split squat 3x12 3x12
1.
2.
3.
5.
7.
4.
6.
8.
9.
WEEK 3 WORKOUT 3 First superset: FOLLOW ACROSS
1. Squat with arm curl 4x12
2. Squat side kick 3x12
3. Squat kickback 4x12
4. Squat jack 3x12
1.
2.
4. 3.
HIIT: Go up and down on stairs 5 mins Crab walks with resistant band 20 steps *repeat this 2 times* Kettle bell swings 20 seconds *repeat 3 times*
WEEK 4 WORKOUT 1 First superset: FOLLOW ACROSS
1. Kettlebell swing 3x15
2. Dumbbell thrusters 3x12
4. Plank leg lifts 3x10
5. Sidekicks 3x10 (Each leg) 6. Single leg deadlifts 3x12
7. Frog bridges 3x15
8. Glute bridges 3x12
1.
2.
3.
5.
4.
6.
3. Donkey kicks 4x12 9. High jumps 2x20
7.
9.
8.
WEEK 4 WORKOUT 2 First superset: FOLLOW ACROSS
1. Calf raises 3x20
2. Cossack squat 3x15
3. Curtsy lunge 3x15
4. Dumbbell swing 4x15
1.
3.
2.
4.
WEEK 4 WORKOUT 3 First superset: FOLLOW ACROSS
1. Inverted V plank 3x30 seconds
2. Inner thigh raise to plank 3. Inner thigh lifts 4x12 3x12
4. Jumping lunges 4x15
5. Jump rope 3x30 seconds
1.
2.
3.
4.
5.
6.
6. Jump squat 4x15
WEEK 5 WORKOUT 1 First superset: FOLLOW ACROSS
1. Plank leg lifts 3x10
2. Sidekicks 3x10 (Each leg) 3. Single leg deadlifts 3x12
4. Frog bridges 3x15
5. Glute bridges 3x12
6. High jumps 2x20
7. Standing kickbacks (each 8. Calf raises 3x20 leg) with resistance band 3x4 with 5 pulses 1.
2.
3.
4.
9. Donkey kicks 3x10
5. 6.
7.
8.
9.
WEEK 5 WORKOUT 2 First superset: FOLLOW ACROSS
1. Assisted pistol squat 3x8
2. Goodmornings 4x12
3. Calf raises 3x20
4. Deadlifts with dumbbell 3x12
5. Reverse clamshell 4x12
6. Reverse lunge shoulder press 3x12
1.
2.
3. 4.
5.
6.
WEEK 5 WORKOUT 3
First superset: FOLLOW ACROSS
1. Standing kickbacks (each 2. Dumbbell thrusters 4x12 leg) with resistance band 3x4 with 5 pulses
3. Squats with resistance band 4x12 with 5 pulses
4. Jumping lunges 4x15
5. Jump rope 3x30 seconds
6. Jump squat 4x15
7. Calf raises 3x12
8. Plank leg lifts 3x10
9. Step ups on platform 3x12
1.
2.
4. 3.
5.
6.
7.
8.
9.
WEEK 6 WORKOUT 1 First superset: FOLLOW ACROSS
1. Squats 4x12
2. Plank leg lifts 4x12
3. Split squats 4x12
4. Mt. climbers 4x12
5. Split squats 4x12
6. Sumo squats 4x12
7. Inverted V plank 4x20 seconds
8. Jump rope 3x30 seconds
9.Inner thigh lifts 3x12
1.
3.
2.
4.
6. 5.
7.
8.
9.
WEEK 6 WORKOUT 2 First superset: FOLLOW ACROSS
1. Squats with resistance band 4x12
2. Hip thrusts with resistance band 4x12
3. Standing up leg lifts 3x12
4. Donkey Kicks 3x12
5. Heel beets 4x12
6. Calf raises 3x20
1.
4.
2.
5.
3
6.
WEEK 7 WORKOUT 1 First superset: FOLLOW ACROSS
1. Standing kickbacks (each 2. Dumbbell thrusters 4x12 leg) with resistance band 3x4 with 5 pulses
3. Squats with resistance band 4x12 with 5 pulses
4. Jumping lunges 4x10
5. In and out jump squats with resistance band 4x12
6. Donkey kicks 4x12
7. Lunge back kick 4x12
8. Split squat with arm curls 9. Bulgarian split squat 3x12 3x12
1.
2.
3.
5.
4.
6.
7.
8.
9.
HIIT: Go up and down on stairs 10 mins Crab walks with resistance band 20 steps *repeat this 2 times* Kettle bell swings 20 seconds *repeat 3 times*
WEEK 7 WORKOUT 2 First superset: FOLLOW ACROSS
1. Glute bridges 3x12
2. Donkey kicks 3x12
4. Plank leg lifts 3x10
5. Sidekicks 3x10 (Each leg) 6. Single leg deadlifts 3x12
7. Standing kickbacks (each 8. Plank leg lifts 3x10 leg) with resistance band 3x4 with 5 pulses 1.
3.
3. Wall sits 1 min 9. Step ups on platform 3x12
2.
4.
. 5.
7.
6.
8.
9.
WEEK 7 WORKOUT 3 First superset: FOLLOW ACROSS
1. Calf raises 3x20
2. Cossack squat 3x15
3. Curtsy lunge 3x15
4. Dumbbell swing 4x15
2. 1.
3.
4.
WEEK 8 WORKOUT 1 First superset: FOLLOW ACROSS
1. Kettlebell swing 3x15
2. Dumbbell thrusters 3x12
3. Donkey kicks 4x12
4 . Plank leg lifts 3x12
5. Wallsits 1 min
6. Step ups on platforms
7. Frog bridges 3x15
8. Glute bridges 3x12
9. High jumps 2x20
1.
2.
3.
4.
5.
6.
7.
8.
9.
WEEK 8 WORKOUT 2 First superset: FOLLOW ACROSS
1. Plank leg lifts 3x10
2. Sidekicks 3x10 (Each leg) 3. Single leg deadlifts 3x12
4. Frog bridges 3x15
5. Glute bridges 3x12
1.
2.
3.
4.
5. 6.
6. High jumps 2x20
WEEK 8 WORKOUT 3 First superset: FOLLOW ACROSS
1. Lunge kicks 4x15
2. Squats with resistance band 4x12
4. Side lunge 4x12
5. Lying hamstring curl 4x12 6. Jumping jacks 3x30
7. Squats 4x12
8. Jumping Lunges 4x12
1.
2.
4.
9. Single leg deadlift 4x12 3.
5.
3. Hip thrusts with resistant band 3x12
6.
7.
8.
9.
WEEK 9 WORKOUT 1 First superset: FOLLOW ACROSS
1. Plank leg lifts 3x10
2. Sidekicks 3x10 (Each leg) 3. Single leg deadlifts 3x12
4. Frog bridges 3x15
5. Glute bridges 3x12
6. High jumps 2x20
7. Standing kickbacks (each 8. Calf raises 3x20 leg) with resistance band 3x4 with 5 pulses 1.
2.
3.
4.
9. Donkey kicks 3x10
5. 6.
7.
8.
9.
WEEK 9 WORKOUT 2 First superset: FOLLOW ACROSS
1. Assisted pistol squat 3x8
2. Goodmornings 4x12
3. Calf raises 3x20
4. Deadlifts with dumbbell 3x12
5. Reverse clamshell 4x12
6. Reverse lunge shoulder press 3x12
1.
2.
3. 4.
5.
6.
WEEK 9 WORKOUT 3 First superset: FOLLOW ACROSS
1. Squats 4x15
2. Weighted donkey kicks 4x15
3. Clamshells with resistance band 4x15
4. Curtsy lunges 4x15
1.
2.
3..
4.
HIIT: Go up and down stairs 15 mins then 10 mins of kickbacks Crab walks with resistant band 20 steps *repeat this 2 times* Kettle bell swings 20 seconds *repeat 3 times*
WEEK 10 WORKOUT 1 First superset: FOLLOW ACROSS
1. Inverted V plank 3x30 seconds
2. Inner thigh raise to plank 3. Inner thigh lifts 4x15 3x15
4. Jumping lunges 4x15
5. Jump rope 3x30 seconds
1.
2.
3.
4.
5.
6.
6. Jump squat 4x15
WEEK 10 WORKOUT 2 First superset: FOLLOW ACROSS
1. Kettlebell swing 3x15
2. Dumbbell thrusters 3x15
4. Plank leg lifts 3x15
5. Sidekicks 3x10 (Each leg) 6. Single leg deadlifts 3x15
7. Frog bridges 4x15
8. Glute bridges 3x15
1.
2.
3.
5.
4.
6.
3. Donkey kicks 4x15 9. High jumps 2x20
7.
8.
9.
HIIT: Go up and down on stairs 15 mins Crab walks with resistant band 20 steps *repeat this 2 times* Kettle bell swings 20 seconds *repeat 3 times*
WEEK 10 WORKOUT 3 First superset: FOLLOW ACROSS
1. Assisted pistol squat 3x8
2. Goodmornings 4x15
3. Calf raises 3x20
4. Deadlifts with dumbbell 3x15
5. Reverse clamshell 4x15
6. Reverse lunge shoulder press 3x15
1.
2.
3. 4.
5.
6.
WEEK 11 WORKOUT 1 First superset: FOLLOW ACROSS
1. Weighted kickbacks 3x15 2. Donkey kickbacks 4x5
3. Hip thrusts 3x15
4. Squats 3x15
5. Goodmornings 4x15
6. Deadlifts with dumbbells 4x15
7. Lunges 4x15
8. Reverse clamshells 4x15
9. High knees 4x15
1.
2.
3.
4.
5.
7.
6.
8.
9.
WEEK 11 WORKOUT 2 First superset: FOLLOW ACROSS
1. Glute bridges 3x15
2. Donkey kicks 3x15
4. Plank leg lifts 3x15
5. Sidekicks 3x15 (Each leg) 6. Single leg deadlifts 3x15
7. Standing kickbacks (each 8. Plank leg lifts 3x15 leg) with resistance band 3x4 with 5 pulses 1.
3.
3. Wall sits 1 min 9. Step ups on platform 3x12
2.
4.
. 5.
7.
6.
8.
9.
WEEK 11 WORKOUT 3 First superset: FOLLOW ACROSS
1. Plank leg lifts 3x15
2. Sidekicks 3x10 (Each leg) 3. Single leg deadlifts 3x15
4. Frog bridges 3x15
5. Glute bridges 3x15
1.
2.
3.
4.
5. 6.
6. High jumps 3x20
WEEK 12 WORKOUT 1 First superset: FOLLOW ACROSS
1. Inverted V plank 3x30 seconds
2. Inner thigh raise to plank 3. Inner thigh lifts 4x12 3x12
4. Jumping lunges 4x15
5. Jump rope 3x30 seconds
1.
2.
3.
4.
5.
6.
6. Jump squat 4x15
WEEK 12 WORKOUT 2 First superset: FOLLOW ACROSS
1. Assisted pistol squat 3x10 2. Goodmornings 4x15
3. Calf raises 3x20
4. Deadlifts with dumbbells 3x15
6. Reverse lunge shoulder press 3x15
1.
5. Reverse clamshell 4x12
2.
3. 4.
5.
6.
Conclusion I really hope everyone who purchases this guide learns something. I want to say again the importance of changing your mind in the midst of changing your body. I hope everyone who purchased this is really ready to commit to change, there will be days that you don't feel motivated and that's okay, the ones who never give up in life are the ones who succeed. If you don’t challenge yourself then you will not change your physique if you don’t feel the burn while performing these workouts, add more weight add extra reps. Put the work in and you will see a difference. I would love to see your progress pictures! Send them to me on my email at [email protected] or DM them to me on instagram! @madisonginley
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