Nekisha Taneil - Booty Gains Guide

Ms NEW
BOOTY
Gains Guide
By
Nekisha Teneil
DISCLAIMER
This program offers health, fitness and nutritional information and is designed for educational
purposes only. You should not rely on this information as a substitute for, nor does it replace,
professional medical advice, diagnosis, or treatment. You should be in good physical condition
and be able to participate in the exercise. Consult with your physician or other health care
professional before starting this or any other fitness program to determine if it is right for your
needs. If you have a history of high blood pressure or heart disease, or if you have ever
experienced chest pain when exercising or have experienced/have bone or joint problem that
could be made worse by a change in physical activity. Do not start this fitness program if your
physician or health care provider advises against it. If you experience faintness, dizziness, pain
or shortness of breath at any time while exercising you should stop immediately. Nekisha Taneil
is not a licensed medical care provider and represents no expertise in diagnosing, examining,
or treating medical conditions of any kind, or in determining the effect of any specific exercise
on a medical condition.
You should understand that when participating in any exercise or exercise program, there is the
possibility of physical injury. If you engage in this exercise program, you agree that you do so at
your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself,
and agree to release and discharge Nekisha Taneil from any and all claims or causes of action,
known or unknown, arising out of Bikini Body by Nekisha Taneil.
By using this program, you implicitly signify your agreement to all parts of the above disclaimer.
INTRODUCTION
HELLO DIAMONDS!
You have already taken the steps to become a better version of you with my bikini body home
program. You’ve maintained a healthy and balanced diet, completed a four weeks total body
guide and lowered your body fat levels! Now you’re ready to take your goals to a whole new
level and get that booty popping!
Genetics plays a huge role in the shape of your body and anatomy. However, it is completely
possible to develop a bigger, round, perky and strong butt. With proper nutrition and the right
exercises, you can build and reshape your booty, which is exactly what this program is
designed to help you do. You can restart the program as much as you like. Glutes grow over-
time, these exercises are super effective and should be added to your routine 2-3 times per
week once the 4 weeks is complete!
ABOUT THIS PROGRAM
The days with hopeless training sessions without results have come to an end. I’ve put together
the ultimate home based glutes sculpting guide that will make your bootylicious dreams come
true. This program is filled with all of my favourite exercises that focuses specifically on building
round, perky glutes and toned legs. It will suit anyone’s fitness level, wether you’re a beginner or
advanced. I’ve shared super efficient exercises to create full, proportional glutes by mixing
compound and isolation movements in every workout. In this structured program, you will be
working some of the biggest muscles in the body (the glutes and legs) which helps to burn
more calories, speed up your metabolism and burn fat. There are several benefits to having
enticing well trained glutes beyond the appearance. Strong glutes and hamstrings can help
improve posture, enhance athletic performance, and can even eliminate stubborn abdominal
pooch!
EQUIPMENT
For optimal booty gains while working out at home, you will need resistance bands, ankle
weights and dumbbells. By adding weights instead of just using your body weight, you will inten-
sify your workouts and build bigger, rounder glutes.
HIIT CARDIO
The key to sculpting your glutes is to make sure you’re building muscle while burning fat. High
intensity interval training helps to build lean muscle and lose fat while keeping curves. Below
are some examples of HIIT exercises. You should add 2 HIIT cardio workouts to your glutes
sessions every week. Choose 3 exercises, perform each of them for 30 seconds with 15 seconds
rest. Repeat 3 times for all
EXERCISES
High-knees, Jumping jacks
Mountain climbers Inchworms walkouts
Plank jacks Burpees
MIND-MUSCLE CONNECTION
One of the most challenging parts of a booty building program is mastering the skill of visualiza-
tion. It’s super important for you to shift your focus to visualizing and paying attention to the
action of the muscles that you are working. Visualize your glutes as a driving force for your
movements, when your focus and mind is there, your muscles work and engage better.
EAT A BALANCED DIET
Combining regular exercise with a healthy diet is the blueprint to maximizing results. You need
a balance of healthy fats, proteins and carbs. Stick to whole foods and stay away from pro-
cessed food as much as possible. A healthy shape and glow starts with your diet.
WHAT TO EAT
PROTEIN CARBS(COMPLEX/ SIMPLE/ FIBROUS )
FATS
SOY QUINOA
(TOFU, TEMPEH, EDAMAME) NUTS/NUT BUTTERS
CHICKPEAS OATS/ OATMEAL

CHIA SEEDS
BEANS SWEET POTATO
(KIDNEY,BLACK, PINTO) FLAX SEEDS/FLAX SEED OIL
LENTILS BROWN RICE

HEMP SEEDS
SALMON WHOLE WHEAT CEREAL

OLIVES/ OLIVE OIL
PROTEIN POWDER FRUITS ( APPLES, BANANA, ORANGES, PINEAPPLE, BERRIES)

COCONUT OIL
SEITAN VEGETABLES ( ASPARAGUS, BROCCOLI, CUCUMBERS, BRUSSELS SPROUTS,

MUSHROOMS, CAULIFLOWER, SPINACH, STRING/GREEN BEANS, BELL PEPPERS) AVOCADO/AVOCADO OIL
SEASONING/ CONDIMENTS THAT I USE

NATURAL SWEETENERS DATES AGAVE 100% PURE STEVIA BLACK STRAP RAW HONEY
MAPLE SYRUP MOLASSES
SPICES ALL PURPOSE BLACK PEPPER PAPRIKA CHILI FLAKES PINK HIMALAYAN PARSLEY CINNAMON NUTMEG
SEASONING SALT
LIQUID EXTRA VIRGIN COCONUT OIL BALSAMIC NATURAL

SAUCES/OILS/DRESSING HUMMUS SRIRACHA CHILI
AMINOS OLIVE OIL VINEGAR
SAUCE
Feel free to replace my plant based protein with animal protein if that is your preference.
QUICK GLUTE ANATOMY
There are three major muscles in your glutes that make up the buttocks. The gluteus maximus is
the largest muscle, it determines the overall shape of your butt, the gluteus medius is significant-
ly smaller and lies underneath the gluteus maximus, and lastly, the gluteus minimus is the small-
est of the three it lies deep below the gluteus medius. They work together to rotate, abduct
and extend the hip.
MUSCLE PRIMARY ACTIONS AT THE HIP
GLUTEUS MAXIMUS EXTENSION, ABDUCTION, EXTERNAL ROTATION
GLUTEUS MEDIUS ABDUCTION (SOME EXTENSION AND EXTERNAL ROTATION)
GLUTEUS MINIMUS ABDUCTION
Your glutes are the largest and stron-

gest muscle group in the body. The
gluteal muscles are primary players in
many of your daily movements like
standing, walking and running. Import-
ant roles they play are moving and
stabilising your body during exercise,
the muscles in your posterior also help
your body to stay upright and enable
you to power through workouts.
This section is if your goal is TO GAIN WEIGHT. Otherwise, stick to the diet and nutrition guide in
the bikini body program.
In order to gain weight, it is crucial to be in a caloric surplus. A caloric surplus is when the
amount of caloriesthat you consume is higher than the amount of calories you burn. In a calor-
ic surplus, your body mass will increase.
Macronutrients are what make up the calories we consume. There are three macronutrients;
protein, carbohydrates and fat. You will use these numbers to calculate your macros.
1 gram of protein = 4 calories

1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories
Macro consumption will be different for every individual depending on your age, height,
weight and level of activity. Google “Macronutrient Calculator” to know specifically how many
calories you need to eat in a day.
HOW TO CALCULATE THE CALORIES IN YOUR FOOD

You can calculate the calories you consume by using food labels, or by weighing out your
food. Any food scale measuring in grams/ounces will work. (myfitnesspal is a great tool for
tracking macros) Counting macros may seem like a huge inconvenience however, it’s super
effective and gets easier over time.
If you’re not seeing the results you’re looking for, adjust your macros a bit (reduce carbs,
increase protein, add fat, etc.)
TIPS TO GAIN WEIGHT
MEAL PREPPING
I highly recommend meal prepping, it will be easier to track your macros and stay on top of
your meals. Ensure that your diet is filled with healthy balanced mealshigh in protein and carbs.
EAT MORE FREQUENTLY

Eat five to six smaller meals during the day rather than two or three large meals, that’s roughly
every 2-3hours. These meals should consist of whole-grain breads, pastas and cereals, fruits and
vegetables,nuts and seeds and protein source of your choice.
SMOOTHIES AND SHAKES

Instead of drinking fluids with little nutritional value and few calories, choose a smoothie or
protein shake. It’s a higher calorie drink to have with your meal or snack. Consider using a mass
gainer protein powder for gaining/bulking.
BE MINDFUL OF WHEN YOU’RE DRINKING

Drinking fluids like water, coffee and tea before meals can fill you up. Aim to drink after your
meals.
TREATS
An occasional treat is fine, however most treats should be healthy and provide nutrients in
addition to calories. Dark chocolate, apple slices with peanut butter, chia seed pudding, bran
muffins, yogurt and granola bars are all good choices.
Each week, the intensity and difficulty of my workouts increase as you progress through the
program. See below for the amount of sets and repetitions for the workouts every week.
THE EXERCISE DETAILS ENTERED IN THE CHART ARE FOR WEEK 1.
MAKE SURE TO INCREASE THE SETS AND REPETITIONS AS YOU MOVE
THROUGH THE PROGRAM EVERY WEEK.
Week 1 (4 sets - 12 repetitions ) Week 3 (5 sets - 15 repetitions)
PULSE SQUATS - 30 SECONDS PULSE SQUATS - 50 SECONDS
Week 2 (4 sets - 15 repetitions ) Week 4 (5 sets - 20 repetitions)
PULSE SQUATS - 40 SECONDS PULSE SQUATS - 60 SECONDS
Sets refers to how many times you will repeat a particular exercise for the set number of repetitions. For example, you do 12
squats and rest. Then you do another 12 squats, rest, and then another 12. You have now completed three sets of 12 reps. Be
sure to do each leg where it applies. 15 seconds rest in between sets. 1 minute rest after all sets are completed.
WEEK 1
EXERCISE SETS REPETITIONS EQUIPMENT
BANDED SIDE 4 12 HEAVY RESISTANCE

SHUFFLE BANDS
GLUTE BRIDGE WITH 4 12 HEAVY RESISTANCE

ABDUCTION BANDS
HEAVY RESISTANCE
DONKEY KICK PULSE 4 12
DAY 1
BANDS
DOUBLE PULSE SQUAT HEAVY RESISTANCE

4 12 BANDS WITH DUMBBELLS
TO GOOD MORNING
BULGARIAN SPLIT 4 12 DUMBBELLS

SQUATS
LATERAL LUNGES 4 12 DUMBBELLS
HEAVY RESISTANCE
PULSE LUNGES 4 12 BANDS WITH DUMBBELLS
BANDED LEG LIFTS 4 HEAVY RESISTANCE

12 BANDS
FIRE HYDRANTS 4 HEAVY RESISTANCE BANDS

12 WITH ANKLE WEIGHTS
CROSSOVERS 4 12 ANKLE WEIGHTS

DAY 2
HEAVY RESISTANCE BANDS

LUNGE TO LEG LIFT 4 12 WITH ANKLE WEIGHTS
GOBLET SQUATS 4 12 DUMBBELLS
DEADLIFTS 4 12 DUMBBELLS
ALTERNATING 4 12 DUMBBELLS
LUNGES
SINGLE LEG HIP THRUSTS HEAVY RESISTANCE

4 12
BANDS
CLAMSHELLS HEAVY RESISTANCE

4 12
BANDS
HEAVY RESISTANCE
HIP ABDUCTIONS 4 12
DAY 3
BANDS
HEAVY RESISTANCE
FROG PUMPS 4 12
BANDS
SQUATS 4 12 DUMBBELLS
CURTSY LUNGES 4 12 DUMBBELLS
REVERSE LUNGES 4 12 DUMBBELLS
SQUAT TO LATERAL 4 12 HEAVY RESISTANCE

LEG RAISE BANDS
STANDING BANDED 4 12 HEAVY RESISTANCE
STRAIGHT KICKBACK BANDS
DAY 4
JUMPING SPLIT LUNGE 4 12 -
PULSE SQUATS 4 30 SECONDS DUMBBELLS
KNEELING HIP THRUST 4 12 DUMBBELLS
STATIC LUNGES 4 12 DUMBBELLS
WIDE TO NARROW 4 12 DUMBBELLS

JUMP SQUATS
4 HEAVY RESISTANCE
JUMP SQUATS 12
BANDS
TABLE TOP 4 12 HEAVY RESISTANCE
GLUTE BRIDGE BANDS
BANDED LEG LIFT TO HEAVY RESISTANCE BANDS

DAY 5
4 12 WITH ANKLE WEIGHTS

STRAIGHT LEG FIRE HYDRANTS
SQUATS TO KICKBACK 4 12 ANKLE WEIGHTS
ANKLE WEIGHTS
SINGLE LEG DEADLIFTS 4 12
WITH DUMBBELL
ROMANIAN DEADLIFT 4 12 DUMBBELLS
INTO SUMO SQUAT
CURTSY LUNGE 4 12 DUMBBELLS
INTO SQUAT
WORKOUT VIDEOS
https://www.dropbox.com/s/vw7bkdjm5qskonu/Video%202020-04-16%2C%2010%2018%2007%20PM.mov?dl=0 https://www.dropbox.com/s/omasndxj3a5qwq8/Video%202020-04-16%2C%2010%2018%2036%20PM.mov?dl=0
https://www.dropbox.com/s/omasndxj3a5qwq8/Video%202020-04-16%2C%2010%2018%2036%20PM.mov?dl=0
https://www.dropbox.com/s/vw7bkdjm5qskonu/Video%202020-04-16%2C%2010%2018%2007%20PM.mov?dl=0
DAY 1 DAY 2
https://www.dropbox.com/s/0stombe0kh20nrc/Video%202020-04-16%2C%2010%2019%2017%20PM.mov?dl=0 https://www.dropbox.com/s/fn55lt60s452z30/Video%202020-04-16%2C%2010%2019%2049%20PM.mov?dl=0
https://www.dropbox.com/s/0stombe0kh20nrc/Video%202020-04-16%2C%2010%2019%2017%20PM.mov?dl=0
https://www.dropbox.com/s/fn55lt60s452z30/Video%202020-04-16%2C%2010%2019%2049%20PM.mov?dl=0
DAY 3 DAY 4
https://www.dropbox.com/s/q6x4jhrsonypx7z/Video%202020-04-16%2C%2010%2020%2018%20PM.mov?dl=0
DAY 5
ST A Y I NG MOTIV A TED
REMEMBER WHY YOU STARTED.
It’s not about being motivated, it's about remembering why you started and having the discipline to continue.
Remembering your why can help you to stay encouraged on the days you don’t feel like working out or sticking to
healthy eating.
GET CUTE WORKOUT CLOTHES
You will feel more motivated to be active when you like what you’re wearing. Looking cute while working out will
give you an extra boost of confidence because you feel good and it can be an exciting way to look forward to
your session. Lay your clothes out the night before that way you’re mentally prepared and you have less room for
excuses!
SET GOALS
Write down your long and short term fitness goals. Having firm goals will motivate you to get started and keep you
pushing through. Be specific, your goals must be attainable, achievable, and realistic. Goal setting tools are useful
to keeping working out a part of your everyday life.
• Short term goal example Long term goal example

• Drink 3-4 liters of water everyday Go to the gym 5 days a week
• Wake up early to workout Lose 10lbs in 4 weeks
• Eat nutritious meals daily Toned body
MAKE A SCHEDULE
Creating a schedule is so beneficial. Scheduling a time to work out will help you to stay on track, it’s much easier
to hit your goals when you have them planned into your day.
REWARD YOURSELF
Celebrate your wins, even if they’re small. When you reach your goal, acknowledge yourself and reward your win
with whatever it is you enjoy doing. Maybe a weekend getaway to flaunt the bikini body you’ve worked so hard
for! Or a shopping spree for items you’ve been eyeing. You earned it, so make it a fun memorable experience!
TRACK YOUR PROGRESS

The scale should not be your only measurement of progress. With a structured weight training program your body
can quickly add muscle. As a result, your weight might go up but your waist, hips, and other parts of your body
can be shrinking. Your body can be changing while maintaining or adding weight.
Here are some tips for taking progress pictures:
• Wear as little clothing as possibly (underwear or a swimsuit)

• Take a picture at the same time of day biweekly.
• Stand in the same pose and in the same place as first picture
• Take hands free pictures from the front, side and back
Your progress pictures do not have to be shared. But I would love if you shared your results with me to post for
inspiration!

Nekisha Taneil - Booty Gains Guide

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Ms NEW

Mountain climbers Inchworms walkouts

Plank jacks Burpees

CHICKPEAS OATS/ OATMEAL

LENTILS BROWN RICE

SALMON WHOLE WHEAT CEREAL

PROTEIN POWDER FRUITS ( APPLES, BANANA, ORANGES, PINEAPPLE, BERRIES)

SEITAN VEGETABLES ( ASPARAGUS, BROCCOLI, CUCUMBERS, BRUSSELS SPROUTS,

SEASONING/ CONDIMENTS THAT I USE

LIQUID EXTRA VIRGIN COCONUT OIL BALSAMIC NATURAL

MUSCLE PRIMARY ACTIONS AT THE HIP

GLUTEUS MAXIMUS EXTENSION, ABDUCTION, EXTERNAL ROTATION

GLUTEUS MEDIUS ABDUCTION (SOME EXTENSION AND EXTERNAL ROTATION)

GLUTEUS MINIMUS ABDUCTION

Your glutes are the largest and stron-

1 gram of protein = 4 calories

HOW TO CALCULATE THE CALORIES IN YOUR FOOD

EAT MORE FREQUENTLY

SMOOTHIES AND SHAKES

BE MINDFUL OF WHEN YOU’RE DRINKING

BANDED SIDE 4 12 HEAVY RESISTANCE

GLUTE BRIDGE WITH 4 12 HEAVY RESISTANCE

DOUBLE PULSE SQUAT HEAVY RESISTANCE

BULGARIAN SPLIT 4 12 DUMBBELLS

EXERCISE SETS REPETITIONS EQUIPMENT

BANDED LEG LIFTS 4 HEAVY RESISTANCE

FIRE HYDRANTS 4 HEAVY RESISTANCE BANDS

CROSSOVERS 4 12 ANKLE WEIGHTS

HEAVY RESISTANCE BANDS

GOBLET SQUATS 4 12 DUMBBELLS

SINGLE LEG HIP THRUSTS HEAVY RESISTANCE

CLAMSHELLS HEAVY RESISTANCE

CURTSY LUNGES 4 12 DUMBBELLS

REVERSE LUNGES 4 12 DUMBBELLS

EXERCISE SETS REPETITIONS EQUIPMENT

SQUAT TO LATERAL 4 12 HEAVY RESISTANCE

JUMPING SPLIT LUNGE 4 12 -

PULSE SQUATS 4 30 SECONDS DUMBBELLS

KNEELING HIP THRUST 4 12 DUMBBELLS

STATIC LUNGES 4 12 DUMBBELLS

WIDE TO NARROW 4 12 DUMBBELLS

EXERCISE SETS REPETITIONS EQUIPMENT

BANDED LEG LIFT TO HEAVY RESISTANCE BANDS

4 12 WITH ANKLE WEIGHTS

SQUATS TO KICKBACK 4 12 ANKLE WEIGHTS

• Short term goal example Long term goal example

TRACK YOUR PROGRESS

Here are some tips for taking progress pictures:

• Wear as little clothing as possibly (underwear or a swimsuit)

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