The EZFitGuide

EZBootyBuilder
#EZFit #EZBB

elizabethzaks
Contents
Introduction - - - - - - - - - - - - - - - - - - 1-2

EZBB Workouts - - - - - - - - - - - - - - - 3-8

Exercise Glossary - - - - - - - - - - - - - 9-23

Glossary + FAQ - - - - - - - - - - - - - - - 24

Thank You - - - - - - - - - - - - - - - - - - - - 25
INTRO 1
The Guide
This guide has two glute focused days per week, space these out accordingly within your
workout week.

I would suggest leaving enough space between days so you never train the same muscle
group while it is still sore.

If you can, increase the weight used through out this guide. To see a significant change you
should be aiming to increase your weight each workout session. Push yourself to an extent
and make sure to squeeze your glutes at the top of every movement. Ugly squeeze in the
gym = cute booty outside of the gym.

Although this guide has more than enough potential to transform your glutes, it is also
dependent on you! Understand that not everyone always has a perfect gym day, the gym
will always be there, just try again! Your effort is what will show your progress!

Join the Family!

Email me at EZFitGuide@Outlook.com or share your progress and fitness journey with the
hashtag #EZBB or #EZFitGuide. I’ll look through these hashtags to find progress pictures to
share on my Instagram page or on the EZFitGuide Instagram page.

If you haven’t already joined the Facebook group, go ahead and do so! This group is
meant to be a safe place for the EZFitGuide community, where you can share your
progress, uplift one another, share advice, get tips, and become friends!

Take Progress Photos!

I would LOVE to see your progress from any of my guides! Before you start the guide and
every week or so after make sure to take progress pictures so you can see the differences
you’re making. Send them over to my email or tag me on Instagram!
INTRO 2
Glute Activation & Finishers
These are essential to do prior to and after your workout. Glute activation can be
done with no weight or with a resistance band and the same thing goes for your
finishers.

Glute activation wakes the glute muscles up, pumps blood to your glutes, and gets
your glutes warmed up and ready for your workout. I give major props to glute
activation exercises for making my glute focused workouts successful.

Finishers are just as important although they’re done at the end of the workout.
Finishers ensure that you worked your muscles as much as you could. I would
suggest doing these finishers with a resistance band when noted, but if it’s too
difficult then please stick to what is comfortable (but still challenging).

Disclaimers
Even though this is a booty building guide PLEASE understand that the size of your
glutes does not define you or how succesful you are at the gym. Every booty is
beautiful! This guide is meant to help reach your personal goals.

Although I did achieve my current physique on my own and implementing these

workouts, I am not a certified personal trainer. By using this guide, you are
acknowledging that I am not a certified personal trainer, and all of these workouts
are done at your own risk. Therefore I am not liable for any injury or harm that may
come from using this guide.

Any resale or sharing of this guide is illegal. Please respect the time and effort that
was put into making this guide.
#EZBB 3
WEEK 1
WORKOUT 1
EXERCISE SET X REPS NOTES
Glute Activation
Focus and squeeze your glutes at
Banded Side Kicks *SS* the top of the movement. Take it
Banded Glute Bridge 3x10 slow to really feel it.
Workout
Goblet Squat 3x20x15x15
Raised Glute Bridge: Hold for 5 seconds
Raised Glute Bridge 3x20x15x15 Lying Leg Curl: Slow Negatives- control
Lying Hamstring Curl 3x20x15x15 the movement on the way down
Dumbbell Step-Ups with Kickback 3x20x15x15
Finishers
Side to Side Kicks on Bench *SS* 3x15 (each leg)
Donkey Kicks: Push Through Heel NOT
Banded Donkey Kicks 3x15
pointing your toes.

WORKOUT 2
EXERCISE SET X REPS NOTES
Glute Activation Donkey Kicks: Push Through Heel
Banded Donkey Kicks *SS* NOT pointing your toes.
Hip Abduction 3x15 Hip Abduction: Lightweight, add
pulses for extra burn.
Workout
Curtsy Lunge 3x15x15x12
Glute Pull-Throughs: Do not pull with your
Stiff-Legged DB Deadlift 3x15x15x12 arms. Thrust forward with your glutes.
Glute Pull-Throughs 3x15x15x12 Wide Stance Leg Press: DO NOT LOCK YOUR
Wide Stance Leg Press *SS* KNEES, toes pointed outward slightly.
Split Squats 3x15x15x12
Finishers
Frog Pumps *SS*
Reverse Hyperextensions 3x15 3x15 (each leg)
Side to Side Kicks on Bench 3x15
#EZBB 3
4
WEEK 2
WORKOUT 1
EXERCISE SET X REPS NOTES
Glute Activation
Banded Clams *SS*
Banded Glute Bridge 3x10
Workout
Hip Thrusts 3x15x15x12
Walking Pulsing Lunges 3x15x15x12
Raised Glute Bridge *SS*
Reverse Hyperextensions 3x15x15x12
Hip Abduction 3x15x15x12
Finishers
Pulsing Alternating Jump Lunges to Squat *SS* Pulsing Alternating Jump Lunges to Squat: Same as
Frog Pumps 3x15 alternating jump lunges but ending with a squat.

WORKOUT 2
EXERCISE SET X REPS
Glute Activation
Hip Abduction *SS*
Banded Kickbacks 3x15
Workout
Banded Back Squat 3x15x15x12
Glute Pull-Throughs 3x15x15x12
Wide Stance Leg Press 3x15x15x12
Cable Kickbacks 3x15x15x12
Curtsy Lunge 3x15x15x12
Finishers
Banded Crab Walks *SS*
Pop Squats 3x15
#EZBB 4
5
3
WEEK 3
2
WORKOUT 1
EXERCISE SET X REPS NOTES
Glute Activation
Banded Clams *SS*
Frog Pumps 3x10
Workout
Dumbbell Stiff-Legged Deadlifits 4x15x15x12x12
Split Squat 4x15x15x12x12
Hip Thrusts 4x15x15x12x12
Back Extension 4x15x15x12x12
Goblet Squats 4x15x15x12x12
Finishers
Hip Abductions *SS* Kettlebell swings: Swing with hips, not a
Kettlebell Swings 3x15 squat movement.

WORKOUT 2
EXERCISE SET X REPS
Glute Activation
Hip Abduction *SS* Pulsing Banded Squats: Squeeze your
glutes at the top of the movement.
Pulsing Banded Squats 3x15
Workout
Dumbbell Step-Ups with Kickback 4x15x15x12x12
Glute Pull-Throughs 4x15x15x12x12
Wide Stance Leg Press 4x15x15x12x12
Cable Kickbacks 4x15x15x12x12
Curtsy Lunge 4x15x15x12x12
Finishers
Alternating Pulsing Jump Lunges 3x15
Banded Squats with Kickback *SS*
Frog Pumps 3x15
#EZBB 4
3
6
WEEK 4
3
2
WORKOUT 1
EXERCISE SET X REPS NOTES
Glute Activation
Banded Donkey Kicks *SS*
Banded Fire Hydrants 3x10
Workout
Hip Thrusts 4x12x12x10x10
Hip Abductor 4x12x12x10x10
Lying Leg Curl 4x12x12x10x10
Cable Kickback 4x12x12x10x10
Walking Lunges 4x12x12x10x10
Finishers
Raised Glute Bridge *SS*
Reverse Hyperextension 3x15

WORKOUT 2
EXERCISE SET X REPS
Glute Activation
Banded Side Kicks *SS*
Banded Squat with Kickback 3x15
Workout
Sumo Deadlifts 4x12x12x10x10
Hip Abductors *SS*
Reverse Hyperextension 4x12x12x10x10
Stiff-Legged Deadlifts 4x12x12x10x10
Back Extension 4x12x12x10x10
Finishers
Pulsing Jump Squats *SS*
Reverse Lunge with Knee Raise 3x15
#EZBB 4
3
7
WEEK 5
3
2
WORKOUT 1
EXERCISE SET X REPS NOTES
Glute Activation
Banded Side Kicks *SS*
Banded Kickbacks 3x10
Frog Pumps 3x10
Workout
Hip Thrusts 4x12x10x10x8
Curtsy Lunges 4x12x10x10x8
Back Extension 4x12x10x10x8
Wide Stance Leg Press 4x12x10x10x8
Glute Pull-Throughs 4x12x10x10x8
Finishers
Kettlebell Swings *SS*
Pulsing Alternating Lunges 3x15

WORKOUT 2
EXERCISE SET X REPS
Glute Activation
Hip Abduction *SS*
Reverse Hyperextensions 3x15
Workout
Walking Lunges with Kickback 4x12x10x10x8
Split Squat *SS*
Raised Glute Bridge 4x12x10x10x8
Dumbbell Step Ups with Kickback 4x12x10x10x8
Sumo Deadlifts 4x12x10x10x8
Finishers
Side to Side Kicks on Bench *SS*
Frog Pumps 3x15
#EZBB 4
3
8
WEEK 6
3
2
WORKOUT 1
EXERCISE SET X REPS NOTES
Glute Activation
Banded Curtsy Lunges *SS*
Raised Glute Bridge 3x10
Banded Donkey Kicks 3x10
Workout
Pulsing Walking Lunges with Kickback 4x10x8x8x6
Back Extension 4x10x8x8x6
Cable Kickbacks 4x10x8x8x6
Glute Pull-Throughs 4x10x8x8x6
Stiff-Legged Deadlifts 4x10x8x8x6
Finishers
Hip Thrusts 3x15 Hip Thrusts: No weight, hold for 5 seconds
Reverse Lunge with Hop 3x15 at the top. SQUEEZE THE GLUTES.

WORKOUT 2
EXERCISE SET X REPS
Glute Activation
Banded Donkey Kicks *SS*
Side to Side Kicks on Bench 3x15
Workout
Walking Pulsing Lunges with Kickback 4x10x8x8x6
Back Extension 4x10x8x8x6
Hip Abduction 4x10x8x8x6
Stiff-Legged Deadlifts 4x10x8x8x6
Hip Thrust 4x10x8x8x6
Finishers
Pop Squats *SS*
Banded Kickbacks 3x15
#EZBB 4
3
9
EXERCISE
WEEKGLOSSARY
3
2
CLAMS (BANDED)

CRAB WALKS (BANDED)

#EZBB 4
3
KICKBACKS (BANDED)
10

SIDE KICKS (BANDED)

#EZBB 43
11
SQUATS (BANDED)

FIRE HYDRANTS
#EZBB 4
3
12
FROG PUMPS (BANDED)

DONKEY KICKS
#EZBB 4
3
13
GLUTE BRIDGE (BANDED)

RAISED GLUTE BRIDGE

#EZBB 4
3
14
REVERSE HYPEREXTENSION

SIDE TO SIDE KICKS ON BENCH

#EZBB 43
15
SPLIT SQUAT

STEP UPS
#EZBB 4
3
16
KETTLEBELL SWING

LUNGES
#EZBB 4
3
REVERSE LUNGE (WITH HOP)
17

CURTSY LUNGE

ALTERNATING JUMP LUNGES

#EZBB 4
3
18
HIP THRUST

STIFF-LEGGED DEADLIFT
#EZBB 4
3
19
JUMP SQUATS

POP SQUATS
#EZBB 4
3
20
GOBLET SQUAT

BACK SQUAT
#EZBB 4
3
21
GLUTE PULL-THROUGHS

CABLE KICKBACKS
#EZBB 43
22
HIP ABDUCTION

BACK EXTENSION
#EZBB 4
3
23
SUMO DEADLIFT

WIDE STANCE LEG PRESS

#EZBB 24
43
GLOSSARY
WEEK 23
+ FAQ

*SS*/Superset: Two exercises performed one after another with no rest in-
between.

Pyramid Set: Throughout this guide you will see sets x reps like: 4x10x10x8x8.
This means complete the workout for 4 sets, 10 reps for the first
two sets, and 8 reps for the last two sets. Each time the reps drop
increase your weight.

Rest Time: 1 minute in between sets and 2 minutes between workouts.

Dumbbell Pick whatever works for you. I usually use a barbell or a pre-
or Barbell?: weighted barbell for most movements because it’s more
convenient and easier to hold up on my back rather than holding
heavy dumbells in my hands.

What Weight Everyone starts off with a different weight, if any at all. I would
Should I Be suggest starting off light, feeling it out, and working your way
Doing?: up. Towards the end of each set you should be struggling
significantly. If it’s too easy, you’re not pushing yourself and you
won’t see optimal results.
THANK YOU
25
Before I finish this guide I just want to say a huge thank you to
all who have bought this guide. Thank you for supporting me
every single step of the way. I worked very hard on this guide
and I hope you enjoyed every bit of it.

Each and every one of you mean the absolute world to me and
your kindness never goes unnoticed. I really do feel like the
EZFitGuide babes are one big happy family and I cannot wait
to see how big we grow together to reach our goals.

Thank You,
Elizabeth

@ElizabethZaks