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INTRODUCTION
Doing the same squat routine over and over can be boring. Whether you are fighting pancake butt or
trying to firm up the junk in the trunk, this workout will help you feel all sorts of booty-licious and ready
to show off a gravity-defying butt. This routine, twice a week, will boost your bum and add tone to your
glutes and thighs. Get ready to look even sexier in those skinny jeans and enjoy turning heads while
walking down the street.
DESCRIPTION
A full-body workout isn’t complete without hitting the glutes. This butt workout is simple and extremely
effective. Fifteen minutes of fun moves will have you on your way to showing off that firm booty.
This quick routine is designed to tone and lift to the glutes, while tightening the thighs, giving you an all-
around stronger base. You can do this routine on its own or combine it with an upper- body session to
achieve the full body workout that produces the results you’re looking for.
INSTRUCTIONS
The SHREDZ® Butt Workout Guide will
quickly help produce maximum results
and challenge your mind and body
to bring the best out of you. The tail-
tightening routine is most effective when
done consistently and around
the same time each day. To help avoid
muscle stress and injury, be sure to use
proper form as shown in the images.
01 HIGH KNEES
02 SHOULDER STRETCH
03 COBRA ABDOMINAL STRETCH
04 KNEE-TO-CHEST LOWER BACK
05 CAT BACK STRETCH
06 CHEST STRETCH
07 STANDING QUAD STRETCH
08 STRAIGHT-LEG CALF STRETCH
EXERCISE DESCRIPTIONS
High knees
1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight
to support your
back.
3. For a more advanced move, hold your hands straight at hip
level and try to
touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the
hands to the knees!
SHOULDER STRETCH
1. Stand tall and bring your right arm across your upper body,
holding it with your left arm just below or above the elbow.
2. Hold the stretch and then release.
3. Repeat the stretch with the left arm.
EXERCISE DESCRIPTIONS
CHEST STRETCH
1. Stand tall and place your hands together with your arms
extended straight out in front of you.
2. Keep your arms straight and then move them back as far
as you comfortably can. Your palms should face front and
you should feel the stretch along your chest.
3. Return the arms to the starting position, extended in front
of you.
EXERCISE DESCRIPTIONS
01 JUMP SQUAT
02 WALL SIT/SQUAT
03 DONKEY KICKS
04 SINGLE LEG GLUTE BRIDGE
05 SIDE LEG/HIP SWING
06 DUMBBELL LUNGES
07 BARBELL DEAD LIFT
08 SEATED MACHINE LEG EXTENSION
09 BARBELL SQUAT
EXERCISE DESCRIPTIONS
JUMP SQUAT
1. Stand with your feet hip-width apart. Your toes should be
pointing straight ahead or only slightly outward.
2. Cross your arms in front of your body, place your hands
behind your head or at the sides of your head.
3. Keep your weight on your heels and bend your knees while
lowering your hips towards the ground as if you are sitting
down on a chair.
4. Keep your back straight at all times.
5. Continue until you feel a slight stretch in your quadriceps.
Do not let your knees extend out beyond the
level of your toes.
6. Pause for a count of one.
7. In an explosive movement, drive down through your heels
pushing yourself up of the floor with your quads.
8. At the same time extend our arms out above you.
9. Land with your knees slightly bent to absorb the impact.
10. Repeat.
WALL SIT/SQUAT
1. Stand tall against a wall with your head and back touching
the wall.
2. Position your feet so that they are shoulder-width apart and
a few inches away from the wall.
3. Rest your arms at your sides.
4. Bend your knees and lower into a squat position until your
thighs are parallel to the floor and hold the position
5. Return to starting position by straightening your knees and
standing tall again.
EXERCISE DESCRIPTIONS
DONKEY KICKS
1. Position yourself on all fours on a mat.
2. Position your hands underneath your shoulders and place
your knees under your hips.
3. Keep your right knee bent at 90 degrees and flex the foot
as you lift the knee until it is level with the hip.
4. Lower the knee without touching the floor and repeat the
lift.
5. Once you’ve completed the reps on the right leg, switch
legs.
DUMBBELL LUNGES
1. Holding a dumbbell in each hand,stand with your feet
shoulder width apart.
2. Keep your shoulders back. And your back straight.
3. Take a long stride forward with your right leg. Your right ]
foot should be in a position, that when you bend your right
knee, your upper and lower leg form a 90 degree angle.
4. Slowly bend both your knees, to lower your hips until your
left (rear) knee is just above the floor. Hold for a count of
one.
5. Return to the start position by slowly straightening your
legs and raising your body back to a standing position.
6. Complete all the repetitions for one set full set, then switch
legs, or you can alternate between legs for each rep.
EXERCISE DESCRIPTIONS
BARBELL SQUAT
1. Set up the barbell on the squat rack so that it is at the
same height as your upper chest.
2. Position your body under the bar, with knees bent so that
the bar is resting high on the back of your shoulders.
3. Grip the bar with your hands comfortably wider than your
shoulders.
4. Slowly straighten your legs to push upwards, lifting the
barbell from the rack and take one step forward.
5. Stand with your legs shoulder-width apart.
6. Bend your knees forward and allow your hips to bend back
as if sitting down,.
7. Continue this movement down until your thighs are parallel
to the floor or slightly more, making sure your knees are
pointing in the same direction as your feet.
8. Hold for a count of one.
9. Push up through your heels while straightening your hips
and knees, until you are standing in the start position.
10. Make any adjustments necessary to your stance and grip
before continuing on the next repetition.
ROUTINE #2
Complete a full circuit of the below exercises 3 times. Aim to perform 8-12 reps of each
movement and rest for 90 seconds between sets.
01 FLUTTER KICKS
02 PISTOL SQUATS
03 DUMBBELL LUNGE
04 DUMBBELL SQUAT
SINGLE
05 BUTT LEG GLUTE BRIDGE
LIFT/BRIDGE
06 BARBELL STEP UP
07 THIGH ADDUCTOR
08 WALL SIT/SQUAT
09 STANDING LEG/HAMSTRING CURL
EXERCISE DESCRIPTIONS
FLUTTER KICKS
1. Lie face down on a flat bench with your hips on the edge of
the bench. Fully extend your legs and raise your feet up
from the floor so that they are in line with your body. .
2. Place your arms on top of the bench, using them to hold on
to the front edge of the bench for stability.
3. Squeeze your glutes and hamstrings and straighten your
legs until they are level with your hips. This is the start
position.
4. Start the exercise by raising your left leg higher than your
right leg.
5. Then lower the left leg as you lift the right leg and so on.
6. Alternate in this manner until
untilyou
youhave
havedone
doneallallrepetitions
repetitions
for each leg.
PISTOL SQUATS
1. Stand straight with your feet hip-width apart, arms fully
extended and your hands by your sides.
2. Raise your left foot from the floor, extending your leg out in
front of you.
3. As you do so, raise both arms out in front of you in a
smooth arc for balance. This is the start position.
4. In a controlled movement, lower your body toward the floor
by bending your right knee while pushing your hips back
as if sitting down in a chair.
5. Continue this downward movement until your right thigh is
parallel to the floor.
6. Hold for a count of one.
7. Return to the start position by pushing down through your
right heel and straightening your leg. Lower your arms to
the start position as you do so.
8. Repeat.
EXERCISE DESCRIPTIONS
DUMBBELL LUNGE
1. Holding a dumbbell in each hand,stand with your feet
shoulder width apart.
2. Keep your shoulders back. And your back straight.
3. Take a long stride forward with your right leg. Your right foot
should be in a position, that when you bend your right
knee, your upper and lower leg form a 90-degree angle.
4. Slowly bend both your knees, to lower your hips until your
left (rear) knee is just above the floor. Hold for a count of
one.
5. Return to the start position by slowly straightening your
legs and raising your body back to a standing position.
6. Complete all the repetitions for one set full set, then switch
legs, or alternate
you can alternate
betweenbetween
legs for legs
eachfor each rep.
rep.
DUMBBELL SQUAT
1. Stand with your feet hip-width apart. Your toes should be
pointing straight ahead or only slightly outward.
2. Hold a medium to heavy dumbbell at your waist with both
hands (You may also hold one dumbbell in each hand with
your arms by your sides).
3. Keep your weight on your heels and bend your knees while
lowering your hips towards the ground as if you are sitting
down on a chair.
4. Keep your back straight at all times.
5. Continue until you feel a slight stretch in your quadriceps.
Pause for a count of one. Do not let your knees extend out
beyond the level of your toes.
6. Return to the start position by pushing down through your
heels and extending your hips forward until you are
standing straight. Repeat.
1/1 WorkoutLabs.com
EXERCISE DESCRIPTIONS
BUTT LIFT/BRIDGE
1. Lie on an exercise mat with your knees bent so that your
feet are flat on the floor. Keep your back straight.
2. Place your hands out to your sides palms flat for stability.
3. Raise your glutes off the floor by extending your hips
upward while pushing down through you heels.
4. Continue until your back, hips and thighs are in a straight
line. Hold for a count of one.
5. Return to the start position by lowering your hips back to the
floor.
6. Pause then repeat.
BARBELL STEP UP
1. Set up a barbell in a rack at shoulder height.
2. In front of the rack, place an aerobic or exercise step on
the floor.
3. Position yourself under the barbell so it is resting across
your shoulder. Not on your neck.
4. Stand up straight to lift the barbell from the rack and walk
forward to the step.
5. Place one foot on the step and push down through your
heel while straightening your leg to lift yourself up onto the
step and place your other foot flat on the step.Hold
Hold for
for aa
count of one.
6. Step down with the opposite leg to the one you started the
movement.with.
7. Repeat all the repetitions of the set for your chosen lead
leg before changing to the other.
EXERCISE DESCRIPTIONS
THIGH ADDUCTOR
1. Set up an abductor machine by selecting an appropriate
weight and adjusting the seat and leg pads to a
comfortable position.
2. If fitted, grasp the handles on each side of the machine.
3. Keep your entire upper body straight and stationery with
your back pressed firmly against the backrest. This is the
start position.
4. While exhaling, press against the legs pads of the machine
with your legs, by slowly spreading them.
5. When you feel a slight stretching in your abductors, pause
for a count of one squeezing them as you do so.
6. In a controlled movement, return to the start position,
inhaling as you do so.
7. Repeat.
WALL SIT/SQUAT
1. Stand tall against a wall with your head and back touching
the wall.
2. Position your feet so that they are shoulder-width apart and
a few inches away from the wall.
3. Rest your arms at your sides.
4. Bend your knees and lower into a squat position until your
thighs are parallel to the floor and hold the position
5. Return to starting position by straightening your knees and
standing tall again.
EXERCISE DESCRIPTIONS
01 NECK STRETCH
02 SHOULDER STRETCH
03 COBRA ABDOMINAL STRETCH
KNEE-TO-CHEST
04 KNEE TO CHEST LOWER
LOWERBACK
BACK
05 CAT BACK STRETCH
06 CHEST STRETCH
07 STANDING QUAD STRETCH
08 STRAIGHT-LEG CALF STRETCH
09 HAMSTRING STRETCH
EXERCISE DESCRIPTIONS
NECK STRETCH
1. Stand tall with your head facing forward.
2. Lower your left ear to your left shoulder as far as is
comfortable.
3. Place your left hand on your head, just above the right ear
and gently pull the head a little further to the left side to feel
the stretch on the right side of your neck.
4. Release the stretch and repeat on the other side.
SHOULDER STRECH
1. Stand tall and bring your right arm across your upper body,
holding it with your left arm just below or above the elbow.
2. Hold the stretch and then release.
3. Repeat the stretch with the left arm.
EXERCISE DESCRIPTIONS
CHEST STRETCH
1. Stand tall and place your hands together with your arms
extended straight out in front of you.
2. Keep your arms straight and then move them back as far
as you comfortably can. Your palms should face front and
you should feel the stretch along your chest.
3. Return the arms to the starting position, extended in front
of you.
EXERCISE DESCRIPTIONS
HAMSTRING STRETCH
1. Sit on a mat and extend your right leg out to the side.
2. Bend your left leg and place the foot against your inner
right thigh.
3. Lean forward from the hips and reach for your ankle as
comfortably as you can. You should feel a slight pull in the
hamstring.
4. Hold the stretch and then repeat on the left leg.
HOW TO BREATH REST TRAINING
DURING WORKOUTS STANDING UP SAFETY
Holding your breath, breathing Get the most out of every second Besides avoiding broken or
too fast or too slow, too deep or of your workout by standing up damaged equipment, make sure
too shallow can affect heart rate while you rest. Walk around you wear the correct workout
and perceived intensity of an during the rest session to keep clothing and shoes to make the
exercise. Follow these tips: the heart and muscles going. most of your sessions. Also:
To improve breathing, interlock
• When doing cardio (aerobic) your fingers and rest them on the • Always lift weights slowly
exercise, take deeper and longer top of your head. This opens the maximize the movement. Aim
breaths, maintaining a regular lungs and clears the airways.” to lift and lower to a count of
rate and breathing through the 5 seconds in each direction.
stomach rather than your chest. Sitting between sets will mean (Exhale as you lift!)
that you cool down quickly, your
• When doing strength training heart rate lowers and muscles • When you first begin working
(lifting), exhale during the start to rest. Remain standing out, start with lower weights so
exertion (hard phase). (or stand up) between your sets you can practice the correct
to keep your muscles warm and form. Once you’ve perfected your
• When stretching, take deep and loose, blood and oxygen flowing form, increase the weights and
long breaths, inhaling through the and your muscles active and continue practicing form. Heavy
nose and exhaling through the ready for the next challenge. weights with good form give you
mouth. great results in a shorter amount
of time.
DISCLAIMER
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