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8 week bottom, glute and legs workout program?

Building a “sexy bottom” in 8 weeks requires a combination of regular exercise, proper nutrition, and enough rest and recovery.

Do you need a 8 week bottom, glute and legs workout program?

Here are a few tips to help you achieve your goal:

  1. Incorporate exercises that target the glutes and legs, such as squats, lunges, and deadlifts.
  2. Incorporate high-intensity interval training (HIIT) into your workout routine.
  3. Make sure you’re getting enough protein in your diet to support muscle growth.
  4. Consume enough calories to support muscle growth, but not so many that you gain weight in other areas.
  5. Get enough rest and recovery time between workouts to allow your muscles to repair and grow.
  6. Incorporate glute activation exercises to target your glutes and help to tone and shape your bottom
  7. Consider working with a personal trainer or fitness professional who can help you create a personalised workout plan that targets your specific goals.
  8. Stick to a consistent routine for 8 weeks, and give your body time to adapt and change. Remember, fitness is a journey and it takes time and consistency to see results.

Please keep in mind that your body shape and type will play a role in how your body responds to training and nutrition, and that individual results may vary. It’s also important to consult your doctor before starting any new exercise or diet program.

 

Here is a sample 8-week workout program that targets the glutes, legs, and bottom:

 

Week 1-2: Monday:

  • Warm-up: 5-10 minutes of cardio (jogging, cycling, jumping jacks)
  • Glute activation exercises (clamshells, fire hydrants, bridges) 3 sets of 15 reps
  • Squats: 3 sets of 12 reps
  • Lunges: 3 sets of 12 reps (per leg)
  • Deadlifts: 3 sets of 12 reps
  • Cool down: 5-10 minutes of stretching

Tuesday:

  • Warm-up: 5-10 minutes of cardio (jogging, cycling, jumping jacks)
  • Glute activation exercises (clamshells, fire hydrants, bridges) 3 sets of 15 reps
  • Step-ups: 3 sets of 12 reps (per leg)
  • Leg press: 3 sets of 12 reps
  • Calf raises: 3 sets of 12 reps
  • Cool down: 5-10 minutes of stretching

Wednesday: Rest day

 

Thursday:

  • Warm-up: 5-10 minutes of cardio (jogging, cycling, jumping jacks)
  • Glute activation exercises (clamshells, fire hydrants, bridges) 3 sets of 15 reps
  • Bulgarian split squats: 3 sets of 12 reps (per leg)
  • Leg curls: 3 sets of 12 reps
  • Leg extensions: 3 sets of 12 reps
  • Cool down: 5-10 minutes of stretching

Friday:

  • Warm-up: 5-10 minutes of cardio (jogging, cycling, jumping jacks)
  • Glute activation exercises (clamshells, fire hydrants, bridges) 3 sets of 15 reps
  • Box jumps: 3 sets of 12 reps
  • Lateral lunges: 3 sets of 12 reps (per leg)
  • Glute bridges: 3 sets of 12 reps
  • Cool down: 5-10 minutes of stretching

Week 3-4: Monday:

  • Warm-up: 5-10 minutes of cardio (jogging, cycling, jumping jacks)
  • Glute activation exercises (clamshells, fire hydrants, bridges) 3 sets of 15 reps
  • Squats: 3 sets of 15 reps
  • Lunges: 3 sets of 15 reps (per leg)
  • Deadlifts: 3 sets of 15 reps
  • Cool down: 5-10 minutes of stretching

Tuesday:

  • Warm-up: 5-10 minutes of cardio (jogging, cycling, jumping jacks)
  • Glute activation exercises (clamshells, fire hydrants, bridges) 3 sets of 15 reps
  • Step-ups: 3 sets of 15 reps (per leg)
  • Leg press: 3 sets of 15 reps
  • Calf raises: 3 sets of 15 reps
  • Cool down: 5-10 minutes of stretching

Wednesday: Rest day

 

Thursday:

  • Warm-up: 5-10 minutes of cardio (jogging, cycling, jumping jacks)
  • Glute activation exercises (clamshells, fire hydrants, bridges) 3 sets of 15 reps
  • Bulgarian split squats: 3 sets of 15 reps (per leg)
  • Leg curls: 3 sets of 15 reps
  • Leg extensions: 3 sets of 15 reps
  • Cool down: 5-10 minutes of stretching

Friday:

  • Warm-up: 5-10 minutes of cardio (jogging, cycling, jumping jacks)
  • Glute activation exercises (clamshells, fire hydrants, bridges) 3 sets
  • Box steps up high knee: 3 sets of 12 reps (per leg)
  • Lateral lunges: 3 sets of 12 reps (per leg)
  • Single Leg Glute bridges: 3 sets of 12 reps (per leg)
  • Cool down: 5-10 minutes of stretching
 
Then REPEAT from the top.
 
 
 
 
 
 

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