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13.12.202328.07.2023 admin 0 Comments

5 Weeks Booty Challenge

Type: Booty, Abs, Hourglass

Equipment: Fitness Bands

2 workouts | 30 min (in total)

Ep 1: Grow Booty & Not Thighs

2 workouts | 20 min (in total)

2 workouts | 30 min (in total)

Ep 2: Rounder Hips & Side Booty

Ep 1: Grow Booty & Not Thighs

2 workouts | 30 min (in total)

Ep 1: Grow Booty & Not Thighs

Ep 2: Rounder Hips & Side Booty

2 workouts | 20 min (in total)

2 workouts | 35 min (in total)

Ep 1: Grow Booty & Not Thighs

2 workouts | 25 min (in total)

2 workouts | 30 min (in total)

Ep 1: Grow Booty & Not Thighs

Ep 2: Rounder Hips & Side Booty

1 workouts | 10 min (in total)

3 workouts | 40 min (in total)

Ep 2: Rounder Hips & Side Booty

Ep 2: Rounder Hips & Side Booty (2nd Round)

Ep 1: Grow Booty & Not Thighs

2 workouts | 25 min (in total)

3 workouts | 30 min (in total)

Ep 4: Legs & Butt Workout

Ep 2: Rounder Hips & Side Booty

Ep 2: Rounder Hips & Side Booty (2nd Round)

1 workouts | 10 min (in total)

2 workouts | 35 min (in total)

Ep 5: Butt Workout with Dumbells

Ep 1: Grow Booty & Not Thighs

2 workouts | 20 min (in total)

3 workouts | 35 min (in total)

Ep 1: Grow Booty & Not Thighs

Ep 2: Rounder Hips & Side Booty

2 workouts | 25 min (in total)

Ep 2: Rounder Hips & Side Booty

2 workouts | 25 min (in total)

Ep 5: Butt Workout with Dumbells

Ep 2: Rounder Hips & Side Booty

2 workouts | 30 min (in total)

2 workouts | 35 min (in total)

Ep 4: Legs & Butt Workout

Ep 1: Grow Booty & Not Thighs

1 workouts | 10 min (in total)

1 workouts | 15 min (in total)

2 workouts | 30 min (in total)

Ep 1: Grow Booty & Not Thighs

Ep 2: Rounder Hips & Side Booty

3 workouts | 45 min (in total)

Ep 4: Legs & Butt Workout

Ep 1: Grow Booty & Not Thighs

Ep 2: Rounder Hips & Side Booty

2 workouts | 20 min (in total)

3 workouts | 40 min (in total)

Ep 5: Butt Workout with Dumbells

Ep 2: Rounder Hips & Side Booty

2 workouts | 25 min (in total)

3 workouts | 40 min (in total)

Ep 5: Butt Workout with Dumbells

Ep 4: Legs & Butt Workout

Ep 2: Rounder Hips & Side Booty

3 workouts | 35 min (in total)

Ep 2: Rounder Hips & Side Booty

Ep 2: Rounder Hips & Side Booty (2nd Round)

What is the goal of this program?

Will I really grow my butt?

There are no guarantees. This program is designed to build your glute muscles (grow your butt), but your results will be dependent on many factors, including your starting point, your genetics and a variety of other lifestyle factors. There’s also a limit to how much muscle you can build at home, without proper equipment. For the biggest gains, make sure you eat enough to to meet your energy and protein needs, and increase the intensity as you get stronger.

I feel like it is getting easier, what are some ways I can add intensity?

If it feels like it is getting easier, it is important to increase the intensity in one way or another in order to continue seeing results. The easiest way of increasing intensity is tension (e.g. using a tougher resistance band or using heavier dumbbells). Remember to make sure youвЂ™re using good technique, understand the full range of motion and find what works best for you to get good mind muscle connection.

I donвЂ™t feel the burn when I do some exercises, what should I do?

Glute activation is important in order for you to really feel and work the muscles to their best. I suggest you experiment and find what works best for you as it can differ from person to person. For exercises such as glute bridges, I recommend to point your feet outwards a little bit. This has helped me better activate my glutes. Another point is to make sure you are going through the full range of motion and squeeze each rep at the top.

Do I need to be in surplus to grow my booty? What should I eat?

ItвЂ™s important that you have enough protein while youвЂ™re building muscles. There is a lot of debate as to how much is «enough». If you eat meat (including fish) every day, or youвЂ™re a vegetarian and consume plenty of eggs and dairy, youвЂ™re probably getting enough protein. If youвЂ™re a vegan or vegetarian, make sure youвЂ™re eating plenty of beans, legumes, tofu, lentils and whole grains. Some recommendations for protein will indicate 1g/lb (2.2g/kg) of body weight, but these are generally targeted at body builders. 0.5-0.7g/lb (1-1.5g/kg) of body weight should be plenty for most people to see good results.

How do I gain a booty and loose fat at the same time?

Many people prefer to choose one or the other, as doing both at the same time can be tricky. If you incorporate the right amounts of resistance training and cardio, and fuel yourself correctly, it is possible to build a booty and lose fat at the same time.

Why is there no cardio in this program?

It’s too hard! Any tips?

It’s meant to be hard! If it wasn’t hard, you wouldn’t get results. Don’t feel pressured in performing at 100% at the start. Go at your own pace, it’s totally fine and expected. The key is to keep track of your progress, slow down and focus on your breathing and form and aim to do better each day. Soon you’ll realise you’re much stronger and you’ll soon progress and be able to follow along all the way.

Источник

Abs & Booty Hourglass Challenge

Type: Abs, Waist, Butt

Equipment: Fitness Mat, Resistance Bands

2 workouts | 25 min (in total)

3 workouts | 35 min (in total)

2 workouts | 20 min (in total)

3 workouts | 35 min (in total)

10 Mins Side Booty

1 workouts | 10 min (in total)

2 workouts | 25 min (in total)

3 workouts | 35 min (in total)

4 workouts | 45 min (in total)

3 workouts | 35 min (in total)

3 workouts | 40 min (in total)

2 workouts | 20 min (in total)

3 workouts | 35 min (in total)

1 workouts | 10 min (in total)

4 workouts | 45 min (in total)

3 workouts | 40 min (in total)

15 Mins Sexy Legs & Booty

2 workouts | 20 min (in total)

4 workouts | 50 min (in total)

2 workouts | 20 min (in total)

3 workouts | 30 min (in total)

15 Mins Sexy Legs & Booty

Will I really get curves?

This is extremely dependent on your diet, genetics and how often you train. As mentioned in the general FAQ, spot reduction and targeted fat loss does not exist. Additionally, if you youвЂ™re used to working out, or you work out regularly, you may need to add intensity/resistance where appropriate in order to see results.

Will I really grow my butt?

I feel like I am losing my shape, why?

The most common reason for this is that youвЂ™re eating a little bit too much food. Because this program doesnвЂ™t incorporate a lot of high intensity cardio, it might mean that your workouts are using a little bit less energy than they normally would, and you have to adjust how much youвЂ™re eating accordingly. This is particularly true if you notice that youвЂ™re losing shape around your waist.

Will this help me get rid of hip dips?

There is no guarantee that this program will help you to remove hip dips. Hip dips are highly genetic and almost everybody has them different extents. They have to do with your bone structure, more than fat or muscle. This program does, however, include some exercises to grow the side of your glutes, which will make hip dips less obvious.

Who is this program aimed towards?

The hourglass programs are aimed towards beginners/intermediates. However, adding resistance can ramp up the intensity of the program as well!

Will I lose weight on this program?

How do I engage my core?

How many videos am I supposed to do each day?

You are recommended to do ALL videos listed for each day. E.g. if a day has three videos, you should do all three. If a video is listed twice, you should do it twice. If you’re having trouble doing them, stick to the low impact versions until you get stronger.