hioannapro@gmail.

com 11 Jan 2017

 LET'S GET THIS PARTY STARTED!
hioannapro@gmail.com 11 Jan 2017

Hello gorgeous!
Im so happy you decided to get this program!Hopefully this
is the beginning of a new, improved YOU. Together we will
create magic.
First of all, this program is divided into 5 different sessions that you'll perform during one week. I
would suggest that you start on a Monday, but that's completely up to you! Once you've made it
through one week, you'll start all over again with session 1 and keep going for 12 full weeks. Even
after these 12 weeks you can continue with the routine if you want to - because it's awesome!
I highly recommend that you get my e-book and read it before starting this 12-week program.
This is because of the important information about diet, exercise and fatburn vs calorieburn I share in my
e-book. This information will be important for you during these 12-weeks if you want to get the best
results you possibly can!

If you keep your diet clean but high in complete protein and time your carbs to after your sessions this
program will tone your body and slowly even build your butt!

Get my ebook here!

MY SUGGESTION
MONDAY: Session 1
TUESDAY: Session 2
WEDNESDAY: Rest
THURSDAY: Session 3
FRIDAY: Session4
SATURDAY: Rest
SUNDAY: Session 5
hioannapro@gmail.com 11 Jan 2017

12 WEEK FIT PROGRAM (FOCUS GLUTES) - SESSION 1

Exercise # of Sets # of Reps Comments

Cardio | Exercising on the Elliptical Crosstrainer

Use both arms and legs to get your body properly warmed up. This is
also the time where you think about your workout and try to
Normal 10-15 min mentally prepare for a successful one. Take your time!

Glutes & Thighs | Squat (Gym Equipment)

If your gym does not have this machine you can do a regular squat or
use the laying leg press instead!
4 12

Glutes & Thighs | Hack Squat - Wide-Stance

Go as low as you possibly can! Use a barbell like in the pictures or use
the machine called Hack Squat.
3 10

Glutes | Hip Abduction (Gym Equipment) - Seated

Lean forward! Use your hands as help to keep your balance by
holding on to the weight stack.
5 15

Glutes | Hip Thrust

First session you can go along using no extra weight. Second session,
add weight on your hips using a barbell. Don't be afraid of using heavy
3 12 weights in this exercise. Your glutes are strong! Put them to work!

Stretching Exercises

The last pages in this PDF contains detailed

exercise information so you'll know which muscle
you're trying to target but also how to perform
every single exercise the correct way.
hioannapro@gmail.com 11 Jan 2017

12 WEEK FIT PROGRAM (FOCUS GLUTES) - SESSION 2

Exercise # of Sets # of Reps Comments

Cardio | Climbing the Stairmaster

Start climbing darling! If your gym does not have this machine you can
go on the crosstrainer and add resistance or you can use the treadmill
Normal 30min but with full uphill-mode.

Abs | Crunch - Arms Extended

If you want to challenge yourself, grab a medicine ball with your hands!
3 15

Abs | Leg Raise (Dip Stand) - Side

If you can, keep your legs straight in this exercise. Otherwise, do as
demonstrated in the picture.
3 15

Abs | Leg Raise - Weighted

Legs to the roof baby! When you are completely exhausted, do 2 more
reps, I know you can! :) Use your bodyweight or go hardcore by
3 15 adding adumbbell between your feet!

Thighs | Swing Through (Dumbbells)

Last one for this session! Don't stop until you're really really tired!
Keep going, I know you can! Push yourself!
2 15

Stretching Exercises

You know what I always say, right?

SWEAT NOW - SHINE LATER!

hioannapro@gmail.com 11 Jan 2017

12 WEEK FIT PROGRAM (Focus GLUTES) - SESSION 3

Exercise # of Sets # of Reps Comments

Cardio | Exercising on the Elliptical Crosstrainer

You can choose yourself if you want to do your cardio in the beginning of
Above your session or at the very end. If you choose to do your cardio at the
Normal 25.0 end, remember you still need to warm-up! Put your crosstrainer on
FatBurn and start!

Back | Hyperextension
Want to challenge yourself? Try pause in your top position for
as long as possible by squeezing your glutes! Add a weight on
4 12 your back or ask a friend to slightly push your back slowly down while
you're pushing yourself up!

Back | Pulldown - Front; Pronation Grip

Wide grip! Keep your movement slow and controlled. Don't be afraid of
adding some heavy weights!
3 10

Biceps | Biceps Curl (Dumbbells) - Standing

Regular Dumbbell Curls. You can sit down if you prefer to do seated
curls. Great exercise!
3 10

Biceps | Biceps Curl (Dumbbells) - Standing; Hammer Grip

Thumbs first! You can also use a cable machine with a rope and
superset this with your Bicep Curls (Regular grip). Try!
3 10

Shoulders | Shoulder Press - Standing; Pronation Grip

Don't lock out your elbows completely. Keep them slightly bent even in
top position. If you prefer to sit down during this exercise it's ok!
3 10

Cardio | Climbing the Stairmaster

Just to cool down! Go slow.
Normal 10.0

Some of my own progress

JUST TO get you motivated!
hioannapro@gmail.com 11 Jan 2017

12 WEEK FIT PROGRAM (Focus GLUTES) - SESSION 4

Exercise # of Sets # of Reps Comments

Cardio | Exercising on the Elliptical Crosstrainer

Use both arms and legs to get your body properly warmed up. This is
also the time where you think about your workout and try to mentally
Normal 10-15min prepare for a successful workout.Take your time!

Calves | Calf Raise (Dumbbells) - Standing

Pause in your top position for 3 sec! Slow and controlled movements.
3 15

Glutes | Hip Abduction (Gym Equipment) - Seated

Lean forward! Use your hands as help to keep your balance by holding
on to the weight stack.
4 12

Glutes & Thighs | Squat (Dumbbells)

Squeeze your glutes hard in the top, standing position! Go as deep as
possible.
3 12

Glutes & Thighs | Front Lunge (Dumbbells)

Try keeping the weight as close to the muscle you want to target. In this
case your glutes.
3 10

Cardio | Exercising on the Elliptical Crosstrainer

Use tough recistance/uphill the first 7 minutes. Come on! You got this!!
Cool down the last 3 minutes.
Hard 10 min

Stretching Exercises
hioannapro@gmail.com 11 Jan 2017

12 WEEK FIT PROGRAM (FOCUS GLUTES) - SESSION 5

Exercise # of Sets # of Reps Comments

Cardio | Climbing the Stairmaster

Let's do this! Last time this week. Give it your all!

Normal 20.0

Abs | Crunch - Legs Elevated

Feet up high! You know up there, where the stars are!
3 15

Abs | Crunch (Gym Equipment)

If your gym does not have this machine you can do regular crunches on
a pilates ball or do cable crunches using a cable machine (cable cross)
3 12

Abs | Side Crunch - Inclined; Feet Attached

This exercise is a bitch, trust me, I know! Think about those obliques.
This will make them POP!
3 10

Abs | Leg Pull-In - Low

Last exercise for this week! Give it your ALL. I know you have it in you.
Stretch and pull your legs using the power of your abs!
3 15

Well done! You're a

freaking superstar!
Be proud of yourself.
hioannapro@gmail.com 11 Jan 2017

Detailed Strength Training Exercise Information Copyright, Blisslogik Inc.

Thighs | Squat (Gym Equipment)

Secondary Muscles Buttocks, Quadriceps
Starting Position Lie down on the bench, position the pads against your shoulders
and position your knees at 90 degree angles.
Motion Push yourself out until your legs are close to being fully extended
and let the structure slowly swing back after a short pause.
Tips/Caution Breathe out while pushing and breathe in while letting the structure
swing back.
Thighs | Hack Squat - Wide-Stance
Secondary Muscles Inner Thigh, Buttocks, Quadriceps
Starting Position Crouch down and hold a barbell below your buttocks, arms
extended.
Motion Push up with your legs and buttocks to stand up and slowly bring
yourself back down after a short pause.
Tips/Caution Keep your back straight throughout.
Thighs | Hip Abduction (Gym Equipment A) - Seated
Secondary Muscles Hips
Starting Position Sit down on the bench, place your legs straight in front, leg pads
against the exterior of your legs and grab the provided handles with
your hands.
Motion Push your legs apart from one another as far as you comfortably
can and let the pads slowly swing back after a short pause.
Tips/Caution Keep your back straight throughout.
Thighs | Bridging
Secondary Muscles Hamstrings, Buttocks, Abs
Starting Position Lie on the floor, knees at 90 degree angles and place your hands
flat on the floor, arms extended.
Motion Raise your buttocks from the floor as high as you comfortably can
and lower it back down after a short pause.
Tips/Caution Your feet and hands should not move throughout.
Abs | Crunch - Arms Extended
Secondary Muscles Upper Abdominals
Starting Position Lie down on your back, knees bent at 90 degree angles and extend
your arms until they are parallel to your thighs.
Motion Roll your shoulder blades up from the floor until your hands reach
above your knees and lower yourself back down after a short
pause.
Tips/Caution To avoid pulling with your neck, look straight up instead of looking at
your knees.
Abs | Leg Raise (Dip Stand) - Side
Secondary Muscles Hips, Obliques
Starting Position Climb up onto the structure by positioning your arms against the
arm pads, elbows locked at 90 degree angles.
Motion Raise your knees to one side until your thighs are parallel to the
ground and lower them back after a short pause.
Tips/Caution Breathe out while contracting your ab muscles and breathe in while
returning to starting position.
Abs | Leg Raise - Weighted
Secondary Muscles Hips, Quadriceps, Lower Abdominals
Starting Position Lie down on your back on the bench, hands gripping the sides of it
and hold a dumbbell between your feet.
Motion Raise your legs up until they are perpendicular to the floor and
lower them back after a short pause.
Tips/Caution Keep your legs extended throughout.
hioannapro@gmail.com 11 Jan 2017

Thighs | Swing Through (Dumbbells)

Secondary Muscles Back, Buttocks, Shoulders, Quadriceps
Starting Position Hold one dumbbell with both hands between your legs and crouch
down until your knees are at 90 degree angles.
Motion Lift yourself to a standing position while bringing the dumbbell up
above your head and slowly return to starting position after a short
pause.
Tips/Caution Keep your back straight throughout.
Back | Hyperextension
Secondary Muscles Hamstrings, Buttocks, Lower Back
Starting Position Lie prone on the bench (feet stabilized) and place your hands
behing your head.
Motion Raise your upper body up until it is parallel to the floor and lower it
back after a short pause.
Tips/Caution Breathe out while raising yourself and breathe in while lowering
yourself back.
Back | Pulldown - Front; Pronation Grip
Secondary Muscles Biceps, Lats, Rear Deltoids
Starting Position Sit on the bench and grab the handlebar with both hands, palms
facing the structure.
Motion Pull the handle down until it is in front of your chest and let it slowly
swing back after a short pause.
Tips/Caution Try to keep your back straight throughout.
Biceps | Biceps Curl (Dumbbells) - Standing
Secondary Muscles Inner Biceps, Inside Forearms
Starting Position Stand up and hold one dumbbell with each hand down the side of
your body, palms facing each other.
Motion Raise both dumbbells towards your shoulders and slowly lower
them back down after a short pause.
Tips/Caution Keep your back and upper arms still throughout.
Biceps | Biceps Curl (Dumbbells) - Standing; Hammer Grip
Secondary Muscles Forearms
Starting Position Grab one dumbbell in each hand along the sides of your body,
palms facing your body.
Motion Raise both dumbbells towards your shoulders and slowly lower
them back down after a short pause.
Tips/Caution Keep your back and upper arms still throughout.
Shoulders | Shoulder Press - Standing; Pronation Grip
Secondary Muscles Triceps, Front Deltoids, Outer Deltoids, Trapezius
Starting Position Stand up and hold two dumbbells close to your shoulders, palms
facing forward.
Motion Push the dumbbells straight up until your elbows come close to
locking and lower them back after a short pause.
Tips/Caution Be careful not to jerk your back in an effort to help you raise the
dumbbells.
Calves | Calf Raise (Dumbbells) - Standing
Secondary Muscles Calves
Starting Position Stand up and hold one dumbbell with each hand against the sides
of your body, palms facing each other.
Motion Lift your heels from the ground by standing on your toes and lower
yourself back down after a short pause.
Tips/Caution Make sure that only the calf muscles are exercising.
hioannapro@gmail.com 11 Jan 2017

Thighs | Squat (Dumbbells)

Secondary Muscles Buttocks, Quadriceps
Starting Position Crouch down and hold one dumbbell with both hands between your
knees.
Motion Push up with your legs and buttocks to stand up and slowly bring
yourself back down after a short pause.
Tips/Caution Keep your back straight and arms extended throughout.
Thighs | Front Lunge (Dumbbells)
Secondary Muscles Buttocks, Quadriceps
Starting Position Stand up and hold one dumbbell with each hand against the side of
your body, palms facing each other.
Motion Take a wide step forward so that your knee shows a 90 degree
angle and slowly bring yourself back up after a short pause.
Alternate feet between repetitions.
Tips/Caution Keep your back straight throughout.
Abs | Crunch - Legs Elevated
Secondary Muscles Upper Abdominals
Starting Position Lie down on your back, feet against the wall, hands behind your
ears.
Motion Roll your shoulder blades up from the floor until your elbows touch
your knees (or close to it) and lower yourself back down after a
short pause.
Tips/Caution To avoid pulling your neck with your hands, look straight up instead
of looking at your knees.
Abs | Crunch (Gym Equipment)
Secondary Muscles Upper Abdominals
Starting Position Sit down on the machine's bench and hold the pad with both hands
in front of your chest.
Motion Tilt your upper body forward and let it slowly swing back after a
short pause.
Tips/Caution Breathe out while contracting your ab muscles and breathe in while
returning to starting position.
Abs | Side Crunch - Inclined; Feet Attached
Secondary Muscles Obliques
Starting Position Lie down on the bench on one side, feet stabilized by the foot pads
and place your hands behind your ears.
Motion Raise your upper body up from the bench and lower yourself back
down after a short pause. Alternate sides after your set is
completed.
Tips/Caution Breathe out while contracting your ab muscles and breathe in while
returning to starting position.
Abs | Leg Pull-In - Low
Secondary Muscles Hips, Lower Abdominals
Starting Position Sit on one end of a bench, hands gripping its sides and extend your
legs so that your feet are slightly below the height of the bench.
Motion Bring your legs towards your upper body until your knees are at a
90 degree angle and extend them back after a short pause.
Tips/Caution Breathe out while extending your legs and breathe in while bringing
them back.