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PREVIEW 1

2

3

4

Build a Brazilian Butt

6-Week Butt Lift Workouts

Log Your Success

Exercise Index

2 Your Ultimate Brazilian Butt 5 Why Your Butt Is Flat 8 Get To Know Your Butt

13 Foam Rolling 16 Flexibility & Warm-up 21 Brazilian Butt Lift Workouts

30 Success Planner 31 6 Week Workout Calendar 32 Workout Logs

39 Butt Exercises on The Chart 44 Flexibility & Warm up Exercises 48 Other Exercises


WELCOME to the ultimate guide to a perfectly shaped Brazilian Butt

Brazilian women are known for their sculpted, curvaceous perky backside. While often thought to be purely a genetic gift, this anatomical marvel isn’t solely about genes. The secret to their perfectly shaped pair of cheeks is simple: their butt workouts. You see, in Brazil, it’s all about the firm, lifted Brazilian butt, and it isn’t uncommon for these women to devote entire workout sessions to building their butt and nothing else. So it’s not surprising their booty is sculpted and rounded the way it is. Leandro Carvalho popularized the Brazilian Butt Lift Workout many years ago, and his signature moves were thought to be the ultimate path to sculpting the behind of his supermodel clients. But the truth of the matter is, it isn’t just his signature moves that matter. The frequency and volume of butt workouts make the largest difference, and that is what’s lacking in the vast majority of butt workout programs designed for women. What’s also missing in many women’s butt

BRAZILIAN BUTT WORKOUT SECRETS

SECRET NO.

SECRET NO.

1 2 3 4 BEST BUTT  ACTIVA-­‐ TION  EXERCISES

SECRET NO.

WORKOUT FRE-­‐ QUENCY

WORKOUT INTENSITY

SECRET NO.

PROGRESSION WITH   LOADED  EXERCISES

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workout programs, including the one from Leandro Carvalho Brazilian, is progression. If you have ever watched Leandro Carvalho Brazilian Workout Videos, you would notice the exercises are purely bodyweight. This is all good and well, but some critical elements lacking in the Brazilian Butt-Lift Workout are weights, and strength for progressive overload. Not to mention focusing on the best butt activation exercises. Strength creates curves, and you can only get so far when you are using only bodyweight as loads. For example, a bodyweight exercise such as the glute bridge activates the butt muscles at between thirteen to thirty percent of their maximal ability [1]. To get real results, you need much higher muscle activation percentages than that. Body weight exercises are completely fine for beginners, but when your body begins to adapt to the load of your bodyweight, you need external resistance to overload the muscles so they can keep progressing. For this reason, loaded exercises give you an advantage over bodyweight exercises. This added tension placed on muscles is what builds a sexy, shaped butt.  To sum up, it is imperative to keep challenging your butt muscles so they continue growing over time. This program addresses all the necessary elements in your workout. You will train your butt multiple times a week (frequency) with varying volume and load in addition to using the best exercises in order to build the perkiest, curviest butt possible.  There is also a great side benefit to following the butt exercises in this book. The workouts in this book effectively raise your metabolism, which means your entire body will lean out,

BODY SLIM DOWN One great  thing  about   working  your  bu1  is  you   are  working  other  body   parts  without  inten5on-­‐ ally  targe5ng  them.  So   don’t  be  surprised  when   you  see  your  abs  get   5ghter,  thighs  get  toner,   hips  get  firmer  and   calves  get  slimmer  all   from  working  your  poste-­‐ riors.   All  these  body  parts  are   connected  to  glutes   (bu1  muscles)  and  get   the  side  benefits  of   slimming  down  and   toning  up!   5 Body Parts You’ll Slim Down with Butt Workouts 1. Abs 2. Thighs 3. Hamstrings 4. Hips

[1] Contreras, Bret, and Kellie Davis. Strong Curves: A Woman's Guide to Building a Better Butt and Body. N.p.: n.p., n.d. Print.

5. Calves

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slim down and gain definition, especially in the midsection where core muscles get a good load of engagement. As you can imagine, a smaller waist means a curvier body that accentuates your perkier butt!

for, and we are really happy that you are here and about to give your buns the makeover they deserve! Before we get started on the program, let’s talk about why your butt is flat.

There is also another benefit worth noting. Because you can’t single out the butt muscles from the rest of your lower body, you’ll end up working your hips, hamstrings, thighs and calves, too, which often leads to thigh fat reduction, slimmer and slender legs and more toned hips. This is truly the wholesome, wellrounded program you’ve been waiting iv


v


Butt Talk There is some truth to the saying, “You don’t get the butt by sitting on it”. Your glutes are stubborn muscles, and they won’t grow unless your encourage them to. And by encouraging, we mean doing exercises that put them to work! Not only are they stubborn, butt muscles are also lazy; together, this is the perfect formula for flabbiness and flatness.

tract. However, when the workload increases and slow-twitch fibers get fatigued, fast-twitch fibers take over. Because fast-twitch fibers burn considerably more energy in less time and can result in more muscle gains, your butt needs to be worked in a way that triggers the activation of fast-twitch fibers.

The reason typical butt workouts fail to give you a rounder, more lifted butt, is beThe problem is, butt muscles are made cause they don’t trigger fast-twitch musof a higher proportion of slow-twitch muscle fiber contractions. cle fibers that fire more slowly to prevent For example: an average bodyweight being easily fatigued. They help enable low intensity, higher endurance activities squat only contracts seven percent of mid-butt muscles [1]. This low rate indisuch as distance running, cycling and cates that the largest part of your butt is swimming.  not worked at a high enough intensity to Fast-twitch muscle fibers, on the other trigger the fast-twitch fibers that burn hand, generate short burst of strength and build muscles. From this low glute for explosive movement which means activation level, it’s easy to see why bodythey fatigue much faster than slow-twitch weight squats alone have a difficult time muscle fibers. During low-intensity activities, slow-twitch fibers are the first to convi


fully shaping butt muscles to the degree you might like. The easiest way to get fast-twitch muscle fibers to take over is to add external resistance to require strength, power and explosiveness from the butt muscles. This is the exact reason why you rarely see female distance runners with perky butt cheeks, but find a box full of Cross Fit women with perfectly rounded posteriors.  The bottom line is, you just can’t build the perfect Brazilian butt without paying sufficient attention to your glutes (butt). Most daily activities keep the quads (front of thighs) active and strong, but neglect using the glutes (butt) in a way that burns energy and firms the muscles. This is why your butt is flat. In the next chapter, we’ll introduce workouts that contract fast-twitch fibers and shape up your butt once and for all.

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viii


ALL ABOUT

GLUTES Before dashing to the ultimate Brazilian butt workouts, knowing a little bit of “why” goes a long way. By understanding a bit more about what’s under the hood, you can start to learn why certain exercises are more effective than others, why they are worth your time, and how they can help your butt to be rounder, firmer and perkier. At the end of this program, we want you to walk away not just with your perfect Brazilian cheeky buns, but also with the knowledge and wisdom to carry you for-

ward and help maintain your glorious achievement. Just as your arms are made up of two muscles: biceps and triceps, your butt is made of three muscles: 1.Gluteus Maximus 2.Gluteus Medius 3.Gluteus Minimus. The Gluteus Maximus is the largest of the three and the strongest muscle in the human body. (Red area in the diagram). Gluteus Medius is the second largest, and Gluteus Minimus is the smallest of all three. Creating the perfectly shaped

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butt requires activation of all three muscles.

can transform your backside into the type of fuller, rounder Brazilian butt you want and always dreamed of having.

By targeting all these muscles from different angles and with a slightly different This book contains six Brazilian butt emphasis, you can sculpt a roundness workouts to perform in the next six that resists all gravity. weeks. They are solely made up of butt enhancing exercises proven to work Although most butt exercises engage all your butt like the hardest, high performglutes, not all contract them equally, as ing ones (highlighted) in the chart. This you can see in the chart on page 10. means you won’t see bodyweight donkey kicks (hip extension) in our main Some activate the glutes as whole at a workouts at all (thank goodness!).  greater contraction level while some target the lower more than the upper or midWhat you will see are exercises such as dle areas. Some don’t work any part of the front plank with hip extension, side the butt enough to call it effective. plank abduction, side lying clam, single leg deadlifts and others that are on top The truth is, most exercises women do of the glutes activation test.  fall into the “not effective” category and are just waste of time.  Let’s take a popular butt exercise you do all the time, bodyweight donkey kicks. Out of over a dozen bodyweight butt exercises tested, it performed the worst in overall score. On average, it only activates 34 % of your glutes medius and 40 % of glutes maximus. That’s poor, isn’t it? Especially when you can be performing an exercise that works your butt 400 percent harder.  There are at least a dozen or two better butt exercises you could be doing that

Another way to ensure you walk away with a lifted and rounded butt is to mix exercises that work different areas of your butt. As you see in the glutes diagram on the previous page, there are top, middle and bottom parts to your butt. By working your lower butt, your booty will be lifted. The roundness and fullness will come from working the upper and middle parts of your posteriors. It’s the full coverage approach that sculpts your backside and makes it the perfect shape you see in Brazilian girls. x


Aside from building cheeky buns, building a stronger butt is good for your physical health. A strong glutes (butt) muscle can help prevent slouching posture and lower body syndrome that can lead to back pain. It also protects you from hamstring and groin strains, and sacroiliac joint pain that can cause low back pain and other lower body issues. A better and stronger butt muscles will even make you a better runner, help you walk better, and improve just about every aspect of your active life. All exercises  are  visually  displayed  in  Chapter  4:  Exercise  Index.

Gluteus Activation Chart Exercise

Gluteus Maximus  %

Gluteus Medius  %

1

Front Plank  with  Hip  Extension

106.22

+404%

75.13

+241%

2

Gluteal Squeeze

80.72

+2843%

43.72

+98%

3

Side Plank  AbducNon

71.92

+237%

95.97

+369%

4

Single Leg  Squat

70.74

+236%

82.36

+274%

5

Thanks so  much  for  checking  out  this   FREE  PREVIEW  of   The  Brazilian  Bu<  Workout  Plan!   To  see  the  complete  list  of  exercises,   Get  the  Full  Version  Here. Skater  Squat

66.18

+215%

59.84

+172%

Lateral Step-­‐up

63.83

+203%

59.87

+172%

Single Leg  DeadliT

58.84

+180%

56.08

+155%

Step-­‐up

54.67

+160%

54.62

+148%

Single Leg  Bridge,  stable

54.24

+158%

54.99

+149%

Clamshell

53.10

+153%

47.23

+249%

Side-­‐lying AbducNon

51.13

+143%

62.91

+186%

12

Single Leg  Bridge,  unstable

49.35

+135%

47.29

+115%

13

Hip Extension  

40.37

0

34.35

0

6 7 8 9 10 11

Data reference: Boren, Kristen, DPT, Cara Conrey, DPT, Jennifer Le Coguic, DPT, Lindsey Paprocki, DPT, Michael Voight, PT, DHSc, SCS, OCS, ATC, CSCS, and T. Kevin Robinson, PT, DSc, OCS. ORIGINAL RESEARCH ELECTROMYOGRAPHIC ANALYSIS OF GLUTEUS MEDIUS AND GLUTEUS MAXIMUS DURING REHABILITATION EXERCISES. Nashville, TN: Belmont University, Sept. 2011. PDF.

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BEFORE YOU START

Disclaimer: This information presented in this work is no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Please consult with your primary physician and care provider before beginning any new exercise plan and discuss your health, fitness limitations, conditions and needs to assess if workouts presented in this Brazilian Butt Workout Plan are right for you. If you choose not to obtain the consent of your physician and or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. The information is designed to help individuals progress towards their health and fitness goals. This resource is not individually tailored to suit any injuries, health problems or any other problems that could be aggravated with low, moderate or high intensity physical activities. If you are an individual with such problems, please seek the advice of your physician or health and fitness professional.

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FOAM ROLLING A.K.A.

MUSCLE MASSAGE

4 BENEFITS OF FOAM ROLLING

1 2 3 4

Improved blood   circula5on

If you are like many other women wearing heels day in day out, sitting all day or facing a computer screen most of your waking hours, the chance is, your muscles are tight and sore. Spending just a few minutes before and after workout rolling out the knots can improve your muscle tissue quality, loosen tight muscles, improve blood circulation and reduce your risk of getting injured during your workout.

The entire sequence shouldn’t take more than 10 minutes. You’ll hit all six knot-prone areas from your butt to Relieves sore   spots  and  loosens   your calves, loosening the muscles and prepping them for the activities ahead. Aim to spend about 20 seconds 5ght  muscles rolling each spot, or more, if you find a tender spot.  Improves  flexibil-­‐ ity  and  range  of   mo5on

1

Glutes

20 secs/side

2

Hip Flexor

20 secs

3

Quads

20 secs

4

IT-­‐Band

20 secs/side

Hamstrings 20 secs/side Lengthening  of   5 Calves 20  secs/side short  (5ght)   6 muscles,  tendons,   Don’t skip foam rolling. It’s an essential part of warm-up and  ligaments.   and cool-down and affects the quality of your butt workout and the results you get from the exercises. When xiv


your quads and IT bands are tight, you canâ&#x20AC;&#x2122;t squat deep enough to fully activate and engage your glutes muscles in a way that stimulates circulation of the blood and nutrients that help them grow into the shape you want. By spending just 10 minutes rolling your knots away and loosening tight muscles, you can amplify the efforts you put into your workouts. Plus, it feels so good to get your muscles massaged that youâ&#x20AC;&#x2122;ll soon find yourself on a roller more than you want to admit!

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FOAM ROLLING ROUTINE 1.

Glutes

2.

Hip Flexor

3.

Quads

4.

IT-Band

5.

Hamstring

6.

Calves

Sit Sit  wwith   ith  roight   ne  glute  on  the  roller,  crossing  tyhat   our   right   leg  and   leg  raesNng   nd  resNng   your  yfoot   our  ofoot   n  the   on  oypposite   our  leT   knee.  Lean  slightly  on  that  glute,  roll  from  the   bo^om  of  your  hip  bone  to  the  top  of  your   knees.  Repeat  on  the  opposite  glute. Lie  facedown  on  the  ground,  supporNng  your   weight  on  your  elbows,  with  a  foam  roll  under   one  thigh.  Roll  along  the  front  of  your  upper   thigh  to  your  hip.  Repeat  on  the  opposite  leg.

Lie facedown  with  the  foam  roller  under  your   right  thigh,  just  above  the  kneecap.  Use  your   arms  for  balance.  Roll  up  and  down  from  the   bo^om  of  the  hip  to  the  top  of  your  knee.   Lie  on  one  side.  Extend  your  bo^om  leg   straight  out.  Cross  your  top  leg  over  your   bo^om  leg.  Place  the  foam  roller  just  above   the  joint  of  your  bo^om  knee.  Using  your   bo^om  elbow  to  move  your  body,  roll  up  and   down  your  outer  thigh  from  below  to  your  hip   bone  to  just  above  your  knee.   Sit  with  the  roller  under  your  right  thigh.  Place   your  palms  on  the  ground.  SupporNng  your   body  weight  with  your  hands,  roll  up  and   down  from  the  bo^om  of  your  hip  bone  to  the   top  of  your  knee.   Sit  with  the  roller  under  your  right  calf.  Place   the  palms  of  your  hands  on  the  ground.  Keep   your  chest  up  and  your  spine  in  good   alignment.  Keep  your  leT  food  off  the  ground   by  stacking  your  feet  on  top  of  each  other.  Roll   up  and  down  along  your  calf.  Switch  legs.  


FLEXIBILITY & WARM UP

3 BENEFITS OF A WARM-UP

1 2 3

Increases the   heart  rate

Raises the  core   temperature

While many women head straight to the main workout without prepping their body first, it’s a big mistake. Warming up the target body parts and working on flexibility is essential to a successful workout. Perform one set of flexibility and one set of warm-up before starting your workout. These flexibility and dynamic exercises are meant to increase your core temperature, increase blood flow and wake up the butt muscles for the strengthening exercises in the program. As opposed to a traditional warm-up, these prep exercises are meant to make your body feel stronger and help gain flexibility in the hips and glutes. You’ll also actively elongate your muscles and help improve balance, mobility and stability.

Improves blood   flow  to  working   muscles

Your warm-up session may feel like a workout itself in the beginning, but it will prepare your body for the vigorous booty-sculpting workout to follow. xvii


Directions Perform one set of flexibility and one set of warm-up before you begin your workout.

Flexibility & Warm Up Session

Flexibility Reps: 5-­‐6 Set  :  1

+

Warm-­‐Up

A

or

B

Reps: 10  *unless  noted Set:  1

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Flexibility

1

FORWARD HAND  ELBOW  INSTEP

3

HAND WALKS

5

INVERTED HAMSTRINGS

2

LATERAL LUNGE

4

KNEE HUGS

6

SUMO SQUAT  TO  STAND


Warm Up

A

1

RESISTANCE BAND  CLAM  SHELL

3

BUTT BRIDGE  

2

BAND FIRE  HYDRANT

4

REVERSE BAND  WALK


Warm Up

B

THANKS SO MUCH FOR CHECKING OUT THIS FREE PREVIEW OF OUR BRAZILIAN BUTT WORKOUT PLAN! GET THE FULL VERSION HERE TO UNLOCK ALL EXERCISE PLANS.


BRAZILIAN BUTT WORKOUTS

A perky, perfectly shape Brazilian butt is powerful. It makes a bikini statement and grabs attention even in yoga pants. Having an awesome booty also signifies hard work, discipline and commitment. It shows you take good care of yourself, and to men, that’s sexy. The six workouts in this section are dedicated to creating a butt women dream about and men obsess over. There is no magical pill or diet to get you that booty. But the workout in this book, combined with sweat and determination, can help you get you buns you are proud to show off. This section contains some of the greatest workouts available; ones that will shed unwanted fat off your backside and sculpt your butt to the perfect shape using exercises that work your butt muscles the hardest, and leaving out the ones that don’t. You will also learn

4 Secrets of Brazilian Butt Workouts RIGHT EXERCISES

WORKOUT INTENSITY

WORKOUT FREQUENCY

SMART PROGRESSION

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how to advance your workout every week to keep the necessary progression in check and continue to challenge and activate your glutes in a way that all three-butt muscles get the maximum workout. (If you skipped Butt Talk and All about Glutes, go read now.) The result? A road map to getting the Brazilian booty you’ve always dreamed of.

Directions Perform 3 sets of a designated workout for 3 times a week.

Brazilian Butt Workout Schedule WEEK

MON

TUE

1

Bu1 Sculp5ng   Workout

Abs &  Arms

2

Ul5mate Booty   Abs  &  Arms Workout

WED

THUR

FRI

SAT & SUN

Ul5mate Booty   Abs  &  Arms Workout

Bu1 Sculp5ng   Workout

Off

Bu1 Sculp5ng   Workout

Abs &  Arms

Ul5mate Booty   Workout

Off

3

Brazilian Bu1   Workout

Abs &  Arms

Flat to  Full   Challenge

Abs &  Arms

Brazilian Bu1   Workout

Off

4

Flat to  Full   Challenge

Abs &  Arms

Brazilian Bu1   Workout

Abs &  Arms

Flat to  Full   Challenge

Off

5

Bubble Bu1   Workout

Abs &  Arms

Best Bu1  LiX   Workout

Abs &  Arms

Bubble Bu1   Workout

Off

6

Best Bu1  LiX   Workout

Abs &  Arms

Bubble Bu1   Workout

Abs &  Arms

Best Bu1  LiX   Workout

Off

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BUTT SCULPTING WORKOUT Week Hold Rest 1 30 sec 30  sec

(This is just a preview) 2

45 sec 30  sec

Week Reps Rest 1 10 30 sec 2

12

30 sec

SEE THE FULL

Week Reps Rest 1 12 30 sec 2

15

VERSION HERE

30 sec

Week Hold Rest 1 30 sec 30  sec 2

45 sec 30  sec


ULTIMATE BOOTY WORKOUT Week Reps Rest 1 10 30 sec

(This is just a preview) 2

12

30 sec

Week Reps Rest 1 10 30 sec 2

12

UPGRADE TO THE FULL VERSION HERE TO START BUILDING Week Reps Rest 1 10 30 sec 2

12

30 sec

30 sec

Week Reps Rest 1 10 30 sec 2

YOUR ASSET.

12

30 sec


BRAZILIAN BUTT WORKOUT Week Reps Rest 3 10 30 sec

(This is just a preview) 4

12

30 sec

KEEP FLIPPING... A LITTLE SURPRISE FOR YOU AT THE END! Week Reps Rest 3 10 30 sec 4

12

30 sec

Week Reps Rest 3 10 30 sec 4

12

30 sec

Week Time Rest 3 30 sec 30  sec 4

45 sec 30  sec


FLAT TO FULL CHALLENGE Week Reps Rest 3 10 30 sec

(This is just a preview) 4

12

30 sec

Week Reps Rest 3 10 30 sec 4

Did you know that you can ONLY build your booty by working it? YUP! It’s True. Week Reps Rest 3 10 30 sec 4

12

30 sec

12

30 sec

Week Reps Rest 3 10 30 sec 4

12

30 sec


BUBBLE BUTT WORKOUT Week Reps Rest 5 10 30 sec

Week Reps Rest 5 10 30 sec 6

(This is just a preview) 6

12

30 sec

12

30 sec

DREAM Week Reps Rest 5 10 30 sec

Week Reps Rest 5 10 30 sec

BELIEVE 6

12

30 sec

6

12

ACHIEVE

30 sec


BEST BUTT LIFT WORKOUT Week Reps Rest 5 10 30 sec

(This is just a preview) 6

12

30 sec

Week Reps Rest 5 10 30 sec 6

JUST WANTED TO SAY THANKS FOR CHECKING OUT THIS PREVIEW. YOU ROCK! Week Reps Rest 5 10 30 sec 6

12

30 sec

12

30 sec

Week Reps Rest 5 10 30 sec 6

12

30 sec


SUCCESS PLANNER “It’s not always easy, but it’s always worth it.” START DATE:        

ACHIEVE BY:              

GOAL:    

TOP THREE  LIFESTYLE  COMMITMENTS:   ☐

REWARD:  

☐ ☐

BEFORE

AFTER

xxxi


6 WEEK WORKOUT CALENDAR

WEEK 1

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Bu^ SculpNng   Workout        

Abs &  Arms

UlNmate Booty   Workout

Abs &  Arms

Bu^ SculpNng   Workout

Off

Off

Off

Off

Off

Off

Off

Off

Off

Your

Off

Off

WEEK 2

UlNmate Booty   Workout

☐ Abs &  Arms

WEEK 3

Brazilian Bu^   Workout

WEEK 4

Abs &  Arms

WEEK 5

Abs &  Arms

WEEK 6

Abs &  Arms

Brazilian Bu^   Workout

Abs &  Arms

Best Bu^  LiT   Workout

Abs &  Arms

Bubble Bu^   Workout

Flat to  Full   Challenge

☐ Abs &  Arms

☐ Abs &  Arms

Brazilian Bu^   Workout

☐ Best Bu^  LiT   Workout

Flat to  Full   Challenge

UlNmate Booty   Workout

☐ Bubble Bu^   Workout

Abs &  Arms

☐ Flat to  Full   Challenge

Bu^ SculpNng   Workout

Bubble Bu^   Workout

☐ Abs &  Arms

Best Bu^  LiT   Workout

* Abs  &  Arms  workout  is  not  included  in  this  program.  It’s  shown  to  indicate  how  you  can  schedule  workouts  for  other   body  parts  while  following  this  Brazilian  Bu^  LiT  program.  


WORKOUT LOGS WEEK 1

Monday

WEEK 1

/

/

Wednesday

☐ Bu1  Sculp5ng  Workout    

/

/

☐ Ul5mate  Booty  Workout    

Friday

/

/

☐ Bu1  Sculp5ng  Workout  

Monday: Butt Sculpting Workout Goal

Exercise

1st Set

Weight

30 sec  hold

-­‐

-­‐

-­‐

-­‐

10

-­‐

-­‐

-­‐

-­‐

3

LOGWall Squat Front  Plank  Hip   EVERY Extension Step-­‐Up PROGRESS

12

-­‐

-­‐

-­‐

-­‐

4

Side Plank  Knee  Up

30 sec  hold

-­‐

-­‐

-­‐

-­‐

2

Weight

Reps

3rd Set

Reps

1

Reps

2nd Set Weight

Reps

Weight

How Did  I  Do?      ☐  Excellent      ☐  Good      ☐  Fair      ☐  Poor

* -­‐  indicates  no  added  weight.  

Wednesday: Ultimate Booty Workout Exercise 1 2 3 4

DB RDL TRACK DB  Step-­‐Up EVERY Weighted  Bu^  Bridge IMPROVEMENT DB  Hip  Extension

Goal

1st Set

Reps

Weight

10

Dumbbells

10

Dumbbells

10

Plate

10

Dumbbells

Reps

2nd Set

Weight

Reps

3rd Set

Weight

Reps

Weight

How Did  I  Do?      ☐  Excellent      ☐  Good      ☐  Fair      ☐  Poor

* -­‐  indicates  no  added  weight.  

Friday: Butt Sculpting Workout Exercise 1 2 3 4

Goal

1st Set

Weight

30 sec  hold

-­‐

-­‐

-­‐

-­‐

10

-­‐

-­‐

-­‐

-­‐

Step-­‐Up

12

-­‐

-­‐

-­‐

-­‐

Side Plank  Knee  Up

30 sec  hold

-­‐

-­‐

-­‐

-­‐

HERE

* -­‐  indicates  no  added  weight.  

Weight

Reps

3rd Set

Reps

Wall Squat GET THE Front  Plank  Hip   Extension FULL VERSION

Reps

2nd Set Weight

Reps

Weight

How Did  I  Do?      ☐  Excellent      ☐  Good      ☐  Fair      ☐  Poor


WORKOUT LOGS WEEK 2

Monday

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Wednesday

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Friday

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IN THE FULL VERSION, YOU’LL GET A 6-WEEK BRAZILIAN BUTT WORKOUT PLAN WITH A CALENDAR, SUCCESS PLANNER AND WORKOUT LOGS. WEEK 2

☐ Ul5mate  Booty  Workout    

☐ Bu1  Sculp5ng  Workout  

☐ Ul5mate  Booty  Workout    

Monday: Ultimate Booty Workout

Exercise

Goal

1st Set

Reps

Weight

1

DB RDL

12

Dumbbells

2

DB Step-­‐Up

12

Dumbbells

3

Weighted Bu^  Bridge

12

Plate

4

DB Hip  Extension

12

Dumbbells

Reps

2nd Set

Weight

Reps

3rd Set

Weight

Reps

Weight

How Did  I  Do?      ☐  Excellent      ☐  Good      ☐  Fair      ☐  Poor

* -­‐  indicates  no  added  weight.  

Wednesday: Butt Sculpting Workout

Exercise

Goal

1st Set

Reps

Weight

Reps

2nd Set

Weight

Reps

3rd Set

Weight

Reps

Weight

1

Wall Squat

45 sec  hold

-­‐

-­‐

-­‐

-­‐

2

Front Plank  Hip   Extension

12

-­‐

-­‐

-­‐

-­‐

3

Step-­‐Up

15

-­‐

-­‐

-­‐

-­‐

4

Side Plank  Knee  Up

45 sec  hold

-­‐

-­‐

-­‐

-­‐

How Did  I  Do?      ☐  Excellent      ☐  Good      ☐  Fair      ☐  Poor

* -­‐  indicates  no  added  weight.  

Friday: Ultimate Booty Workout Goal

1st Set

2nd Set

3rd Set

(Next, we’ll show you our exercise index, so 1 you2 can take a look!) Exercise

Reps

Weight

DB RDL

12

Dumbbells

DB Step-­‐Up

12

Dumbbells

3

Weighted Bu^  Bridge

12

Plate

4

DB Hip  Extension

12

Dumbbells

Reps

Weight

Reps

Weight

Reps

Weight

How Did  I  Do?      ☐  Excellent      ☐  Good      ☐  Fair      ☐  Poor WANT TO START? START HERE. *  -­‐  indicates  no  added  weight.  


Butt Exercises on the List 1

FRONT PLANK  WITH  HIP  EXTENSION

[1] Get  on  your  elbows  in  a  plank  posi5on  with   trunk,  hips,  and  knees  in  neutral  alignment.  [2]   LiX  one  leg  off  of  the  ground  and  extends  the   hip  past  neutral  hip  alignment  by  bringing  the   heel  toward  the  ceiling  for  one  beat  and  then   returns  to  the  star5ng  posi5on.  Complete  one   set  and  repeat  on  the  other  side.    

OVER 40

EXERCISES INSIDE

[1] Stand  with  feet  shoulder-­‐width  apart.   Squeeze  your  bu1  muscles  as  hard  as  you  can   for  2  seconds  and  relax  for  2  seconds.

xxxvi


[1] Start  in  a  kneeling  side  plank  posi5on.  [2]   Balance  on  the  bo1om  elbow  and  knee,  raise   the  top  leg  into  abduc5on  for  1-­‐2  seconds  and   then  lower  the  leg.  Complete  one  set  and  repeat   on  the  other  side.                                                                                         [Tips]Keep  neutral  alignment  of  trunk,  hips  and   knees  during  the  exercise.

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Here is the surprise we promised.

[1]Stand on  the  dominant  leg.[2]  Slowly  lower   your  bu1ocks  as  far  as  you  can  and  pause  for  2   seconds  at  the  lowest  point.  Return  to  the   standing  posi5on.  Complete  one  set  and  repeat   on  the  other  side.                                                                                               [Tips]  Aim  going  lower  as  you  progress.

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[1]Stand on  one  leg.  [2]  Perform  a  squat  to  a   comfortable  knee  flexion  angle  for  2  seconds   down  and  2  seconds  up  with  the  other  leg   extended  at  the  hip  and  flexed  at  the  knees.   Complete  one  set  and  repeat  on  the  other  side.    

GET STARTED ON BUILDING YOUR ULTIMATE BOOTY. START NOW

The Brazilian Butt Workout Plan Preview - Fitwirr  

Brazilian women are known for their sculpted, curvaceous perky backside. While often thought to be purely a genetic gift, this anatomical ma...

The Brazilian Butt Workout Plan Preview - Fitwirr  

Brazilian women are known for their sculpted, curvaceous perky backside. While often thought to be purely a genetic gift, this anatomical ma...