• Focus: build muscle and strength to glutes and sculpt the body! • Improve full body strength: it’s important to work the whole body as well even though the focus is on the lower body. • Recover from our workouts: this program is designed for building muscle. For best results, let your body recover and trust the process.

You will make some serious changes to your body by staying consistent throughout the full 4 weeks. Stick to the plan! Push yourself and give it all you’ve got! You are always stronger than you think! Always choose weights that are challenging enough but maintain good form. If you only have small weights at home and feel like you could lift more, perform more reps or sets. Remember to give your body enough food, protein, and rest for building blocks.

This program has 3 days of lower body and 2 days of upper body, which leaves you with 2 full days of rest. Those 2 days would be best if you have active rest days, so go on a walk, stretch or do some yoga! I have recovery routines in the ‘COOL DOWN’, ‘RECOVER’, and ‘YOGA’ highlights. I have chosen which days you can do each routine but you can always adjust to fit your schedule! Just make sure you follow the same layout of the program. You can combine the abs workout with one of your lower body days if you have a very busy week.

All the workouts can be done at home with little equipment: dumbbells and resistance bands

All skill levels can do these workouts! To progress and grow you will use the key movements in this program paired with weights and resistance bands to challenge you. Use the progressive overload techniques we talked about in the video under ‘START HERE’.

This program is developed to build your glute muscles. Do the workouts according to the program and allow your muscles to recover on upper body days and rest days. Rest days are important because the muscles will develop when we rest. Make sure you are giving your muscles fuel (enough food and protein). You don’t want to train your glutes everyday if you are looking for best results. If you still have energy on top of the instructed workouts, you can add workouts from other sections.

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