What is the goal of the program?
- Focus: Build muscle and strength to glutes and lower body!
- Improve upper body strength - it's important to work the whole body as well even though the focus is on lower body.
- Recover from our workouts. This program is designed for building muscle. For best results, let your body recover and trust the process.
How to get best outcome of the program?
You will make some serious gains by staying consistent through out the whole 12 week program. Don't stop - stick to the plan. You will get a new update to your routine every 4 weeks.
Give your all in every workout and push yourself. Remember that you are stronger than you think! Always choose weights that are challenging enough. If you only have small weights at home and feel like you could lift more, perform more reps or sets.
When it's time to rest - rest.
Remember to give your body enough food and protein for building blocks.
How to schedule the program into a week?
5 workouts a week. You can do the workouts any day you want - just do all the workouts as instructed during the week and remember to take the rest days every week. Each week gets a little more challenging, so make sure to rest. You can still be active during rest days like go for walks, stretch or even jog but don't do any heavy or intense workouts when it's time to recover.
You will get a new routine every 4 weeks.
Who are these workouts for (skill-level)?
For any skill level from beginner to advanced. Modify the weights according to your current level.
What do I need to participate in this program?
All the workouts can be done at home with little equipment: mini bands and dumbbells.
How many times a week should I train glutes for best results?
This program is developed for building muscle to glutes. Do the workouts according to the program and let your muscles recover the rest of the time. This is important since the muscles will develop when we rest and give them fuel (enough food and protein). You don't want to train your glutes every day if you are looking for best results. If you still have energy on top of the instructed workouts, you can add glute workouts from follow along section or glutes/legs section into your week every now and then.
Where I can share my workout pics and progress photos?
I absolutely love seeing your workout pics and videos! Use #trainwithida and tag @idajemina on Instagram!