NASTASSIA HOME GUIDE 1 INFORMATION WHAT IS INCLUDED IN THE GUIDE What’s Include

NASTASSIA HOME GUIDE 1 INFORMATION WHAT IS INCLUDED IN THE GUIDE What’s Included in my at home guide In the 8 week at-home booty guide, you will be training 5 times a week with Thursday’s and Sunday’s being your rest days. Expect Monday’s and Friday’s to be the most challenging days following with mobility work on Saturday’s for active recovery. Each week the sets, reps, and intensity of the workouts increase to produce a progressive overload that is ideal for growing the glutes. This entire program is designed for a hypertrophy style of training meaning high reps, many supersets, and a small amount of rest time in between sets. There will also be a few Saturday active recovery days where you will do cardio. I believe that cardio days should be incorporated in anyone’s fitness plans to improve health and the cardiovascular system. A hypertrophy style of training is the fastest muscle growth technique. If you follow and stay consistent with all of the workouts, then of course you will experience changes. It is completely okay if you feel that the rest times is not enough time for you, just take your needed rest. The goal is to feel the burn every time you workout. On the other hand, if you feel that the rest times are too long, then shorten them! You can play with the program, just do not give mediocre effort. Scientifically speaking, the muscle SRA process (stimulus, recovery, and adaptation) needs to fully be completed in order for your glutes to grow. When you work out, that is the stimulus part or the part when you are stimulating/ activating the glutes. Recovery is when you rest and when the muscle rebuilding process happens. Then, adaptation is when your glutes grow from the rebuilding process because they became stronger. 2 Why I have added Resistant Bands, you must buy! Resistance bands will completely change your glute day life. I use them almost everyday to activate my glutes, perform high rep burnout sets, and to engage my glutes more in almost every glute building exercise. Since you are not required to use any weight during these 8 weeks, bands will help you in building strength and endurance. It adds more tension to the glutes and activates the gluteus medius (side booty) during certain exercises. They are an essential in my Gym Guide and especially this At-Home guide. I recommend to buy them from Amazon or Ebay; I have been to stores such as Big Five and have bought resistance bands from there, and I could barely feel their "heaviest" band. Make sure to look at the reviews! Additionally, you can use them anywhere and for anything, so they will benefit you for a long time. Growing the Glutes: Consistency is key. If you stay consistent with your 8 week training period and have a healthy and balanced diet, you’ll achieve results that your friends will be jealous for. When I began doing working out, I worked out in my old room that had mirror sliding doors for three months. In those three months, I have performed over thousands of reps. Working out without weights is difficult if you want progression, and therefore I developed this guide with every week gradually increasing in sets, reps, and intensity. All of the glute isolation exercises like the glute bridges or donkey kicks will be done in very high reps. The 12-15 basic high rep range will be excused for many of the workouts and instead will be performed from the rep range of 20-40 depending what week you are on. INFORMATION WHAT IS INCLUDED IN THE GUIDE 3 Meal Plan Suggestions: As you all may know, having a healthy and balanced diet impacts a person’s daily life sig- nificantly. We become more energized, our bodies feel happier, and we are more content with ourselves. Therefore, it is important for you to be balanced; decreasing the amount of sug- ary, processed, and high carb foods you intake a day will make your hard work from this guide pay off faster. Conserving healthy fats and carbs while being consistent with your workouts will result in those calories going to all of the right places instead of the wrong ones with an un- healthy diet. The good thing is that you do not have to go on a caloric deficit and deprive your- self, you can actually eat at a maintainable level or at a surplus! Just choose carefully what you put in your body. Here are examples of what I eat on my good days. Key word: good days Breakfast: • 2 scrambled eggs + 1 egg white + fruits and berries • Oatmeal with sliced bananas on top and berries + 2 scrambled eggs • Homemade pancakes + 2 scrambled eggs + some fruits and berries Lunch: • Salad: spinach leaves, sliced tomatoes, sliced avocado, carrots, and sometimes I add a choice of meat like baked salmon, cutlets, or other fish and meat. Go-to dressing: Extra virgin olive oil, sprinkle of salt, and a squeeze of lemon. Pre-workout Gym Meal: • Chicken/salmon/cutlets + pasta or buckwheat MEAL PLAN 4 Healthy Snack Ideas: • Boom Chicka Pop (light kettle corn) • PowerCrunch Bar (delicious protein wafer bars) • Rice Cakes (flavored or just lightly salted) • Fruits and berries!! Dinner: I mostly eat the same preworkout gym meal as my dinner or whatever my mom plans to make. • Chicken/salmon/cutlets + pasta or buckwheat • Salad • Any choice of lean meat + potatoes • Any choice of lean meat + rice MEAL PLAN WEEK 1 5 DAY 1 DAY 1 DAY 1 DAY 1 Exercise Sets Reps/Time Notes Stretch 5 minutes Improves your mobility and warms up your muscles Glute Bridges 2 20 SQUEEZE buttcheeks at the top (pretend like you are holding a penny in between your butt) Squats 2 15 Knees should be shoulder length apart, chest up, weight on heels, don't let knees cave in, and squeeze at the top Glute Bridges 1 20 One Legged Glute Bridges 2 12 (each leg) Leg that is on the ground is the glute that is being worked. Squeeze at top rep Donkey Kicks 2 15 Do not move your back. Keep it stable and tight. Activate glute at the top by squeezing it Straight Legged Kickbacks 2 15 Go on your elbows, straigthen out leg, and kick from one side to the other Squat Jumps 2 10 Do a regular squat and then explode up. Mind focus on the glutes Grasshopper Lifts 1 12 When in position, use your lower back and glutes to bring your thighs off the ground One Legged Glute Bridges 1 12 (each leg) Squats 1 15 SQUEEZE glutes at the top REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE WEEK 1 6 DAY 2 Focus is gluteus medius (side booty) along with gluteus maximus DAY 2 Focus is gluteus medius (side booty) along with gluteus maximus DAY 2 Focus is gluteus medius (side booty) along with gluteus maximus DAY 2 Focus is gluteus medius (side booty) along with gluteus maximus Exercise Sets Reps/Time Notes Stretch 5 minutes Improves your mobility and warms up your muscles Glute Bridges 1 25 Fire Hydrants 2 20 Frog Pumps 2 20 Lying Hip Abduction 2 20 Lay on one side and bring leg up Step-Ups 1 12 each leg Find something stable that is hip leveled. Push through heels Frog Pumps 1 20 Step-Ups 1 12 each leg Glute Bridges 1 15 Step-Ups 1 10 each leg REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE DAY 3 (Mobility) DAY 3 (Mobility) DAY 3 (Mobility) DAY 3 (Mobility) Exercise Sets Reps/Time Notes Stretch 5 minutes Improves your mobility and warms up your muscles Lateral Lunge 2 8 each leg Take lateral step to the right, chest up, glutes out, weight on heel Glute Bridges 2 20 Bulgarian Split Squats 2 12 each leg Step out long, Chest Up, neutral spine, bend knee, squeeze glute at top Frog Pumps 2 20 Squats 2 15 Squeeze glutes at the top WEEK 1 7 DAY 4 Rest!! You earned it! Friday is going to be KILLER! REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE DAY 5 (hardest day out of week) DAY 5 (hardest day out of week) DAY 5 (hardest day out of week) DAY 5 (hardest day out of week) Exercise Sets Reps/Time Notes Stretch 5 minutes Improves your mobility and warms up your muscles Frog Pumps 1 SUPERSET: One legged glute bridges (one leg first) 1 40 KEEP PUSHING! Frog Pumps 1 15 SUPERSET: One legged glute bridges (other leg) 1 30 Frog Pumps 1 15 Grasshopper Lifts 3 20 Fire Hydrants 2 12 Donkey Kicks 2 25 Crossover Kickbacks 2 20 Squats 1 15 WEEK 1 8 DAY 7 Rest and drink plenty of water. Get ready for Week 2! REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE uploads/Ingenierie_Lourd/ home-guide.pdf

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Ingénierie (each exercise glute (mobility work)
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