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Documente Cultură
Contents..................................................................................... 1
Intro................................................................................................ 2
Disclaimers & How to Use this Guide........... 4
Exercise Dictionary.......................................................... 7
Glute Activation.................................................................. 17
Glute Burnouts.................................................................... 26
Home Glute Workouts................................................. 35
Gym-Based Booty Exercises................................... 41
Key Resources...................................................................... 42
Acknowledgements....................................................... 43
1
Welcome to your brand new GFG Booty Burners!
Well done for deciding to continue your journey to a stronger, fitter and more
confident you. If you’re willing to put in the work, then I KNOW you’ll go far.
Before you dive in, make sure you read the following recommendations pages. I
know it’s easy to skip a load of writing, but by reading them you can make sure
you’re doing exactly the right thing, helping you to reach your goals faster.
This is a supplementary at home booty and leg workout collection that is intended
to be used in addition to a regular workout split, such as the Grace Fit Guide.
Remember, practice makes perfect – work these circuits into your routine and you
will start to see both strength and booty gains in no time!
2
My Social Media Pages:
I post a variety of different things on each of my social medias. Make sure you’re
following along for everything from workouts to selfies, vlogs to photos of dogs and
much more!
Instagram: @gracefituk
Twitter: @gracefituk
Depop: @gracefituk – for all clothes from brand new activewear to fancy
dresses, with 20% of profits going to charity!
3
Recommendations Before You Dive In
- TAKE PROGRESS PHOTOS! Take them before you start the guide and from
then on, every 1-4 weeks. Take the photos in the same place, position, lighting
and time of day to ensure you get the most reliable progress reviews!
- Join the #GFG Facebook group! We have an incredible community of girls over
there just waiting to get you motivated.
- If you feel like you need an extra rest day, TAKE IT. If you want to work out
another day instead of resting, go ahead!
- Pay attention to your form and don’t be afraid to ask for help from a trainer at
your gym!
- Remember that looks, the gym and fitness aren’t everything. You are so much
more than what you look like, what you weigh and/or how big your muscles
are. If you take one thing away from this guide, I really hope this is it.
Disclaimers
1. I am not a qualified personal trainer. This guide is a collection of workouts that
I have written and have used to achieve the progress which I have achieved.
By using this guide, you are acknowledging that I am not a qualified personal
trainer, and that all workouts are performed at your own risk.
4
2. I am not liable for any injury or harm that may come from using this
guide.
o Glute Activation
o Glute Burnouts
5
- The glute activation and glute burnout sections contain 12 resistance
band circuits and 4 circuits with no resistance bands, so if you forget your
resistance band at home, you have no excuse!
Burnometer
: Moderate
: OK ouch
: WHY DID YOU DO THIS GRACE WHY ARE YOU LIKE THIS MY
GLUTES ARE ON FIRE
6
Exercises
Fire Hydrants
7
Get
Crab Walks low!
Tilt your
hips forward and
squeeze your glutes
Glute Bridges at the top!
8
Bodyweight Hip Thrusts
Bodyweight Squats
9
Banded Seated Hip Abduction
Ass
Bodyweight 3-Pulse Squats to grass!
10
Bodyweight 1 ¾ Squats
RB Jump Squats
11
No Resistance Band
Squeeeeze
Reverse Hyperextensions yo’ glutes!
Donkey Kicks
12
Frog Pumps (full credits to Bret Contretas)
Tuck
your chin in
and keep the
soles of your feet
together!
Posterior Plank
13
Bird Dogs
14
Single Leg Hip Thrusts
Dig
your heels
into the
ground
15
Jump Lunges
3-Pulse Lunges
16
Glute Activation
Choose one of these activation circuits to do at the beginning of every leg or glute related
workout, or even just to get a quick burn in the morning!
Repeat the circuit x2, and you’ll be warmed up, activated and ready to go!
TIP: Don’t be afraid to activate your glutes again mid-workout if you find they’re not
properly turned on. Repeat your chosen activation circuit once or twice to get them fired
up!
1.
A. Bodyweight
Hip Thrusts
x20
B. RB Seated Hip
Rest for 30 X2
Abduction
seconds.
x30
C. Crab Walks
x10 each way
17
2.
A. Fire Hydrants
x20 per leg
X2 B. Bodyweight
Rest for 30
Hip Thrusts
seconds.
x20
C. Bodyweight 1
¾ Squats
x10
3.
A. Clams
x20 each side
C. Fire Hydrants
x20 per leg
18
4.
A. Bodyweight
Squats x20
C. Glute Bridges
x20
5.
A. Bodyweight
3-Pulse Squats
x10
C. Clams
x20 per side
19
6.
A. Fire Hydrants
x20 per leg
C. Banded Seated
Hip Abduction
x30
7.
A. Fire Hydrants
x20 per leg
20
8.
A. Bodyweight 1
¾ Squats
x10
C. Clams
x20 per side
9.
A. Banded Seated
Hip Abduction
x30
C. Bodyweight
3-Pulse Squats
x10
21
10.
A. Bodyweight
3-Pulse Squats
x10
C. Bodyweight 1
¾ Squats
x10
11.
A. Fire Hydrants
x20 per leg
Rest for 30 X2
B. Glute Bridges
seconds. x20
C. Bodyweight
3-Pulse Squats
x10
22
12.
A. Bodyweight
Squats
x20
C. Bodyweight 1
¾ Squats
x10
23
No Resistance Band Circuits
1.
A. Single Leg
Glute Bridges
x10 per leg
Rest for 30 X2
B. Posterior Plank
seconds. x12
C. Bird Dogs
x10 per leg
2.
A. Reverse
Hyperextensions
x20
C. Posterior Plank
x12
24
A. Donkey Kicks
3. x30 per leg
C. Bird Dogs
x10 per leg
4.
C. Frog Pumps
x10
25
Glute Burnouts
Choose one of these burnout circuits to do at the end of every leg or glute related workout,
or even just to get a quick burn after cardio!
Repeat the circuit x3, and your glutes will be sufficiently burnt out!
1.
A. Clams
x20 each side
C. Crab Walks
x10 each way
26
2.
A. Clams
x20 each side
B. Bodyweight
Rest for 30 X3 Hip Thrusts
seconds.
x20
C. Bodyweight 1
¾ Squats
x10
3.
A. Bodyweight
3-Pulse Squats
x10
C. Bodyweight 1
¾ Squats
x10
27
4.
A. Clams
x20 each side
C. Bodyweight
Squats
x20
5.
A. Fire Hydrants
x20 per leg
B. Bodyweight
3-Pulse Squats
x10
28
6.
B. Banded
Rest for 30 X3 Seated Hip
seconds. Abduction
x30
C. Fire Hydrants
x20 per leg
7.
A. Glute Bridges
x20
C. Bodyweight
3-Pulse Squats
x10
29
8.
A. RB Jump
Squats
x20
X3
9.
A. Clams
x20 each side
C. Bodyweight 1
¾ Squats
x10
30
10.
A. Banded
Seated Hip
Abduction
x30
B. Bodyweight
3-Pulse Squats
x10
11.
X3
31
12.
A. Bodyweight
3-Pulse Squats
x10
X3
B. Bodyweight
Rest for 30
1 ¾ Squats
seconds.
x10
32
No Resistance Band Circuits
1.
A. Single Leg
Glute Bridges
x10 per leg
B. Posterior Plank
x12
2.
A. Jump Lunges
x15 per leg
X3
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3.
X3
Bodyweight Split
Rest for 30
Squats
2x50 per leg seconds.
4.
X3
Rest for 30
Frog Pumps x50
seconds.
34
Home Glute Workouts
Here are 16 Home Glute Workouts using only resistance bands! Feel free to add weights
for an extra burn.
Perform the first circuit x3, then move on to the second circuit.
1.
A. Glute A. Reverse
Bridges
Hyperextensions
x20 x20
B. Bodyweight
Rest for 30
Rest for 30
seconds.
X3 Squats
seconds.
X3 B. Jump Lunges
x12 per leg
x20
35
2.
A. Reverse A. Clams
Hyperextensions x20 each side
x20
B. Bodyweight B. Bodyweight
Rest for 30
Rest for 30
seconds.
X3 Squats
seconds.
X3 3-Pulse Squats
x20 x10
3.
B. RB Jump B. Bodyweight
Rest for 30
Rest for 30
seconds.
X3 Squats
seconds.
X3 3-Pulse Squats
x20 x10
4.
B. RB Jump B. Bodyweight
Rest for 30
Rest for 30
seconds.
X3 Squats
seconds.
X3 3-Pulse Squats
x20 x10
C. Posterior
C. Frog Pumps
Plank
x10
x12
36
5.
B. Bodyweight
B. RB Jump
Rest for 30
Rest for 30
seconds.
X3 1 ¾ Squats
seconds.
X3 Squats
x10 x20
6.
A. 3-Pulse A. Single Leg
Lunges
Hip Thrusts
x10 per leg x10 per leg
B. Bodyweight B. Bodyweight
Rest for 30
Rest for 30
seconds.
X3 Squats
seconds.
X3 1 ¾ Squats
x20 x10
7.
A. Bodyweight A. Reverse
Hip Thrusts
Hyperextensions
x20 x20
B. Bodyweight B. RB Jump
Rest for 30
Rest for 30
seconds.
X3 Squats
seconds.
X3 Squats
x20 x20
C. Bodyweight C. Banded
Split Squats
Seated Hip
x15 per leg Abduction x30
37
8.
B. RB Jump B. Bodyweight
Rest for 30
Rest for 30
seconds.
X3 Squats
seconds.
X3 1 ¾ Squats
x20 x10
9.
A. Banded Seated A. 3-Pulse
Hip Abduction
Lunges
x30 x10 per leg
C. Bodyweight C. Posterior
Split Squats
Plank
x15 per leg x12
10.
A. Bodyweight
A. Frog Pumps
Hip Thrusts
x10
x20
B. RB Jump B. Bodyweight
Rest for 30
Rest for 30
seconds.
X3 Squats
seconds.
X3 3-Pulse Squats
x20 x10
38
11.
12.
A. Single Leg A. 3-Pulse
Glute Bridges x10 Lunges
per leg x10 per leg
B. Bodyweight
Rest for 30
Rest for 30
seconds.
X3 1 ¾ Squats
seconds.
X3 B. Jump Lunges
x12 per leg
x10
13.
A. Reverse
A. Fire Hydrants
Hyperextensions x20 per leg
x20
B. Bodyweight B. RB Jump
Rest for 30
Rest for 30
seconds.
X3 3-Pulse Squats
seconds.
X3 Squats
x10 x20
39
14.
A. Posterior A. Bodyweight
Split Squats x15
Plank x12
per leg
B. Bodyweight
Rest for 30 B. Jump Lunges
Rest for 30
seconds.
X3 1 ¾ Squats
seconds.
X3 x12 per leg
x10
15.
A. Single Leg Hip
A. Donkey Kicks
Thrust
x30 per leg
x10 per leg
C. Single Leg
C. Crab Walks
Glute Bridges
x10 each way
x10 per leg
16.
B. Bodyweight
Rest for 30 B. Jump Lunges
Rest for 30
seconds.
X3 3-Pulse Squats seconds.
X3 x12 per leg
x10
C. Posterior
C. Frog Pumps
Plank
x10
x12
40
Gym-Based Booty Exercises
Here are some of my favourite booty growing exercises I do at the gym. For photos, videos,
reps and sets make sure to get the Grace Fit Guide or subscribe to my YouTube channel for
free workouts!
- Step Ups
- Kettlebell Swings
- Barbell Squats
- Front Squats
- Cable Squats
- Hip Thrusts
- Cable Kickbacks
- Walking Lunges
- Sumo Deadlifts
- Romanian Deadlifts
- Stiff-Leg Deadlifts
- Goblet Squats
41
Key Resources
Knowledge is power!
I have never, nor will I ever claim I am an expert in anything. I love to learn and a load
of the progress I have made it due to my research and education I do in my own time.
Don’t just trust everyone you see on your Instagram and YouTube feeds – hit up your
good old friend google and get reading!
Practically everything Bret has ever written will help you in some way to
understand the glutes more. He has considered and evaluated almost every
single study ever performed on the glutes and come up with his own research
and results.
Instagram: @bretcontreras1
Website: bretcontreras.com
๏ Shona Vertue: Shona taught me so much about glutes and the little things you can
do to enhance your workouts. I strongly recommend both her social media pages
and her book!
Instagram: @shona_vertue
Website: www.shonavertue.com
๏ Abby Carpenter: Abby was my first ever coach, and the only coach that I learnt a
great deal from. She still has the ability to absolutely murder my glutes (and any
muscle group she chooses).
Instagram: @gains4girls
42
Acknowledgements
I just want to say thank you to each and every one of you who has purchases of any
of my #GFG products. Thank you for your unwavering support and thank you for
believing in me. I wake up every day to the most incredible #GFG family with some
even more incredible goals, and it is my privilege to help you reach them.
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