4 Week Guide to Strong Legs & GLUTES!
This 4 week workout program is designed to help you grow your glutes as well as build strength in your glutes and legs. I love this program because you can do it home or in the gym.
Limited equipment needed & no machines necessary. This program is designed to do 3 days a week with a day of rest in between each workout. This strength program is great on it's own but pairs nicely with a 2 day a week upper body program or cardio routine.
Your Program Includes:
12 different workouts!
Video demonstrations of every exercise
A recommended warm-up!
This program is a PDF style ebook that you can download directly to your phone or computer. Once you download, it’s yours to keep (program doesn’t expire)!
FAQs
-
This program is suitable for women of any fitness level who are looking for easy to follow workouts that will help them grow their glutes & legs. !
If you want to gain confidence and achieve your fitness goals with time efficient and minimal-equipment workouts, this program is perfect for you.
-
Yes, the workouts can be completed at home or in the gym. Minimal equipment is needed for the workouts. I’ve attached the recommended equipment for the program but I will also include modifications in the program to substitute exercises if you don’t have all of the equipment.
-
There are 3 workouts per week on the downloadable PDF. Each workout ranges from 30-60 minutes. There is a total of 12 workouts on the PDF. Each week will include 3 lower body strength workouts.
-
Equipment Recommended:
Dumbbells (I recommend a dumbbell pairs ranging from 5-30lbs but will vary based on your fitness level.
Bench, Box or Step (could be a sturdy chair)
Mini “Booty” Resistance Bands - I prefer the Advanced strength band from Fitccessory.
Kettlebell - A kettlebell isn’t required as you can substitute a dumbbell instead for most exercises. 15-35lbs is recommended but adjust for your fitness level.
Medicine Ball - 10-20lbs is recommended but adjust for your fitness level. I use the Rogue Medicine Ball.
Jump Rope is optional.
4 Week Workout Plan
Take the stress out of figuring out what to do for your workout & let me do the thinking for you. I’ve designed this program for women who are looking for easy to follow workouts that will help them build a fitness foundation & improve strength.
This program is great for you if you are looking to get back to working out, are new to working out or find yourself in the gym wasting time because you don’t know what to do. Minimal equipment needed. At home or in the gym self guided program, no coaching included.
Your Program Includes:
16 different workouts!
Over 65 different exercises with video demonstrations of every exercise
A recommended warm-up!
Strength Training, Core & Cardio!
This program is a PDF style ebook that you can download directly to your phone or computer. Once you download, it’s yours to keep (program doesn’t expire)!
FAQs
-
This program is suitable for women of any fitness level who are looking for easy to follow workouts that will help them build a fitness foundation and improve strength. If you find yourself working out regularly but have no plan or not sure if what you’re doing is right - this plan is for you!
If you want to gain confidence and achieve your fitness goals with time efficient and minimal-equipment workouts, this program is perfect for you.
-
Yes, the workouts can be completed at home or in the gym. Minimal equipment is needed for the workouts. I’ve attached the recommended equipment for the program but I will also include modifications in the program to substitute exercises if you don’t have all of the equipment.
-
There are 4 workouts per week on the downloadable PDF. Each workout ranges from 30-60 minutes. There is a total of 16 workouts on the PDF. Each week will include 3 resistance workouts (lower body, upper body, full body) with a conditioning circuit & core mixed in as well as 1 full body conditioning workout.
-
Week Breakdown:
Day 1: Lower Body Strength & Conditioning
Day 2: Upper Body & Core
Day 3: Rest
Day 4: Full Body Lifting & Core
Day 5: Full Body Cardio
-
Equipment Recommended:
Dumbbells (I recommend a dumbbell pairs ranging from 5-30lbs but will vary based on your fitness level.
Bench, Box or Step (could be a sturdy chair)
Mini “Booty” Resistance Bands - I prefer the Advanced strength band from Fitccessory.
Kettlebell - A kettlebell isn’t required as you can substitute a dumbbell instead for most exercises. 15-35lbs is recommended but adjust for your fitness level.
Medicine Ball - 10-20lbs is recommended but adjust for your fitness level. I use the Rogue Medicine Ball.
Jump Rope is optional.