NASTASSIA HOME GUIDE

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.

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 INFORMATION WHAT IS INCLUDED IN THE GUIDE

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.

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 MEAL PLAN

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

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 MEAL PLAN

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


4
 WEEK 1
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE

DAY 1
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
SQUEEZE buttcheeks at
the top (pretend like you
Glute Bridges 2 20
are holding a penny in
between your butt)
Knees should be shoulder
length apart, chest up,
Squats 2 15 weight on heels, don't let
knees cave in, and
squeeze at the top

Glute Bridges 1 20

Leg that is on the ground

is the glute that is being
One Legged Glute Bridges 2 12 (each leg)
worked. Squeeze at top
rep
Do not move your back.
Keep it stable and tight.
Donkey Kicks 2 15
Activate glute at the top
by squeezing it
Go on your elbows,
straigthen out leg, and
Straight Legged Kickbacks 2 15
kick from one side to the
other
Do a regular squat and
Squat Jumps 2 10 then explode up. Mind
focus on the glutes
When in position, use
your lower back and
Grasshopper Lifts 1 12
glutes to bring your
thighs off the ground
One Legged Glute Bridges 1 12 (each leg)

SQUEEZE glutes at the

Squats 1 15
top

5
 WEEK 1
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE

DAY 2

Focus is gluteus medius (side booty) along with gluteus maximus

Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Glute Bridges 1 25

Fire Hydrants 2 20

Frog Pumps 2 20

Lay on one side and bring

Lying Hip Abduction 2 20
leg up
Find something stable
Step-Ups 1 12 each leg 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

DAY 3

(Mobility)
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Take lateral step to the
Lateral Lunge 2 8 each leg right, chest up, glutes out,
weight on heel

Glute Bridges 2 20

Step out long, Chest Up,

Bulgarian Split Squats 2 12 each leg neutral spine, bend knee,
squeeze glute at top
Frog Pumps 2 20

Squats 2 15 Squeeze glutes at the top

6
 WEEK 1
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE

DAY 4

Rest!! You earned it! Friday is going to be KILLER!

DAY 5

(hardest day out of week)

Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Frog Pumps 1

SUPERSET: One legged

1 40
glute bridges (one leg first) KEEP PUSHING!

Frog Pumps 1 15

SUPERSET: One legged

1 30
glute bridges (other leg)
Frog Pumps 1 15

Grasshopper Lifts 3 20

Fire Hydrants 2 12

Donkey Kicks 2 25

Crossover Kickbacks 2 20

Squats 1 15

7
 WEEK 1
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE

DAY 6

(Mobility)
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Squats 1 15

Bulgarian Splits Squats 2 10 each leg

Glute Bridges 2 20

Step-Ups 2 10 (each leg)

Lying Hip Abduction 2 20

DAY 7

Rest and drink plenty of water. Get ready for Week 2!

8
 WEEK 2
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE

DAY 1
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Frog Pumps 2 15

SUPERSET: Curtsy Chest up, move back leg

1 30 back and put all the weight
Lunges on the forward leg's heel

Donkey Kicks (one leg first) 2 12

SUPERSET: Bulgarian
1 25
Split Squats (same leg)
Donkey Kicks 1 15

SUPERSET: Bulgarian
1 25
Split Squats (same leg)
Squat Jumps 1 25

Grasshopper Lifts 1 25

DAY 2

Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Lateral Lunge 1 12 each leg

Fire Hydrants 3 20

Lying Hip Abduction 2 25

Crossover Kickback 3 20

Step Ups 3 10 (each leg)

9
 WEEK 2
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE

DAY 3

(mobility work)
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Squats 2 15

Squat Jumps 2 12

Find a couch or
something stable and put
your heels on it. If you
Elevated Glute Bridges 2 30
feel too much hamstrings,
move body
forwardvcloser to heels.
Step Up Kickback 2 8 each leg

DAY 4

Rest

DAY 5

(Hardest day out of week - Drink lots of water.)

Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Squats (to warm up legs) 1 20

AMRAP (as many reps as DO NOT GIVE UP! Keep

Glute Bridges 1
possible) squezzing.

Rest 1 60s stretch glutes if needed

Donkey Kicks 2 25

Fire Hydrants 2 25

Frog Pumps 1 30

Lying Hip Abduction 2 20

Grasshopper Lifts 2 15
10
 WEEK 2
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE

DAY 6

Cardio (track workout)

If you completed yesterday's workout, then I am so proud!!

So you must be very sore. Ever do cardio? Let's do some! (Yes, I hate it too)

But cardio is important for your cardiovascular system and general health.
Exercise Sets Reps/Time Notes

STRETCH especially before

running!
Jog 400m (one lap around
the track)
Run the straights and jog
1 mile (1600m or 4 laps the curves. So in one lap,
2 12
around the track) you will sprint 2 straights
and jog 2 curves.

DAY 7

Rest

11
 WEEK 3
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE
(NEED BANDS OTHERWISE CAN'T DO WORKOUT)

DAY 1
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Frog Pumps 2 25

Downward movement is
the same except when at
the bottom, bounce up and
down 4 times, and then
Bounce Squat 1 15
come back up. This will
count for 1 rep. Purpose is
to keep tension when the
glute muscle is lengthend.

Find a couch or a stable

surface where you can
Elevated Glute Bridge 3 20
put your heels on to
elevate yourself on.
Lying Side Hip Abduction 3 20 each leg is 20 reps
8 steps each foot. Place
band near ankles (if too
hard place on top of
Lateral Band Side Walks 3 16 knees) and do step by
step lateral movements.
Should activate side
booty.
Grasshopper Lifts 2 20

Frog Pumps 1 40

12
 WEEK 3
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE
(NEED BANDS OTHERWISE CAN'T DO WORKOUT)

DAY 2

Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Donkey Kicks 2 12 (each leg)

Put band around top of

knees, make sure your
Banded Glute Bridges 2 20 knees don't cave in, keep
them out to activate
abductors (gluteus medius)

When you lunge, make a

big step 30 degrees
30 degree Walking Lunges 3 8 (each leg)
outward, keep chest up
and spine neutral.
Fire Hydrants 3 15 (each leg)

Banded Glute Bridges 2 20

DAY 3

(mobility work)
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Place your hand(s) on the
wall for balance and
Standing Kickbacks 2 12 (each leg)
normally kickback your leg
to engage glutes

Slowly kick your leg

Lateral Kickbacks 2 12 (each leg) laterally to engage
abductors

Donkey Kicks 2 12 (each leg)

Fire Hydrants 2 12 (each leg)

DAY 4

Rest
13
 WEEK 3
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE
(NEED BANDS OTHERWISE CAN'T DO WORKOUT)

DAY 5

(hardest day)
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Squats 1 15 Just to warm up lower body

Banded Frog Pumps 2 20

One Legged Glue Bridges

1 15
(one leg) Only ONE leg first
Banded Frog Pumps 1 25

One Legged Glue Bridges

1 15
(other leg)
Grasshopper Lifts 2 20

Find something stable

that comes up to your
pelvic area where you
High Step Ups 2 (8 each leg) can perform a high step
up. Bring not used leg up
to chest and squeeze
glutes.
Put the resistance band on
Banded Donkey Kicks 3 15 (each leg) top of knee and underneath
the leg that is planted.

SUPERSET: Crossover Perform this exercise right

1 20 (each leg) after last set of banded
Kickback donkey kicks.

Elevated Glute Bridges 1 15

Banded Glute Bridges 1 20

14
 WEEK 3
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE
(NEED BANDS OTHERWISE CAN'T DO WORKOUT)

DAY 6

(Mobility Work)
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Squats 1 15

Lateral Kickbacks 2 12 (each leg)

Standing Kickbacks 2 12 (each leg)

Bulgarian Split Squats 2 12 (each leg)

Squat Jumps 2 15 (each leg)

DAY 7

Rest

15
 WEEK 4
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE
(Chill week before new things introduced in week 5)

DAY 1
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Banded Frog Pumps 3 30

Perform this after each set

of Frog Pumps (bounce 4
SUPERSET: Bounce Squat 3 12
times up and down at
bottom for 1 rep)

Rest 60s

Lateral Lunges 2 10 (each leg)

Elevated Banded Glute

2 25
Bridges

Curtsy Lunges 2 10 (each leg)

Fire Hydrants 2 20 (each leg)

30 Degree Walking Lunges 2 10 (each leg)

DAY 2

Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Squats 2 12

Grasshopper Lifts 3 12

Lying Side Hip Abduction 2 20 (each leg)

4 second steady lowering

of weight, 3 second squat
4-3-1 Squats 3 6
pause, 1 second to come
to starting position
Bulgarian Split Squats (w/o
2 20 (each leg)
weights)

16
 WEEK 4
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE

DAY 3
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Lying Side Hip Abduction 2 20

Lateral Lunges 1 15 (each leg)

Frog Pumps 2 20

Single Legged Glute Bridges 2 15 (each leg)

DAY 4

Rest

DAY 5

(hardest day)
Exercise Sets Reps/Time Notes

Stretch 5 minutes
Frog Pumps 2 30

Banded Glute Bridges 2 25

Rest 60s

Banded Donkey Kicks (one

1 15
leg)
SUPERSET: Crossover
1 15
Kickback (same leg)
Banded Donkey Kicks
1 15
(other leg)
SUPERSET: Crossover
1 15
Kickbacks (same leg)
Rest 60s

Curtsy Lunges 2 8 (each leg)

Grasshopper Lifts 2 15

Lying Side Hip Abduction 1 30 (each leg)

Bulgarian Split Squat 2 8 (each leg)

17
 WEEK 4
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE

DAY 6

(mobility work)
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Squats 1 15

Regular Kickbacks 1 15 (each leg)

Squat Jumps 1 15

Perform this after each

set of Frog Pumps
Bounce Squat 1 8
(bounce 4 times up and
down at bottom for 1 rep)

DAY 7

Rest (Hardest week coming)

18
 WEEK 5
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE
(Introducing pyramid sets)

DAY 1

Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Squats 1 15 To warm up glutes

First start with 15 reps,

relax for 15 seconds, do 12
PYRAMID SET: Banded reps, relax for 15 seconds,
1 big set 15,12,10,8,8,10,12,15
Glute Bridges do 10 reps etc. When you
get to 8 reps rest for 45
seconds and go back up.

High Step Ups 2 8 (each leg)

Donkey Kicks 1 30 (each leg)

One Legged Glute Bridges 1 25 (each leg)

DAY 2

Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Squat 1 15

Banded Frog Pumps 2 20

30 Degree Walking Lunges 2 12 (each leg)

Fire Hydrants 2 15

19
 WEEK 5
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE
(Introducing pyramid sets)

DAY 3

(mobility work)
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Squats 1 20

Standing Kickbacks 1 20

Lateral Kickbacks 1 20

After you perform a

Donkey Kick into Fire donkey kick, immediately
2 12
Hydrant go into a fire hydrant.
This counts as one rep.

DAY 4

Rest

20
 WEEK 5
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE
(Introducing pyramid sets)

DAY 5

(hardest day)
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Elevated Glute Bridges 1 25 To warm up glutes

Fire Hydrants 1 35 (each leg)

Donkey Kick into Fire

2 20
Hydrant
Rest 1 60s

First start with 15 reps,

relax for 15 seconds, do
12 reps, relax for 15
PYRAMID SET: Banded
1 15,12,10,8,8,10,12,15 seconds, do 10 reps etc.
Frog Pumps
When you get to 8 reps
rest for 45 seconds and
go back up.
Cursty Lunges 2 12 (each leg)

Banded Donkey Kicks 3 20 (each leg)

One Legged Glute Bridges 2 12 (each leg)

21
 WEEK 5
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE
(Introducing pyramid sets)

DAY 6

Track Cardio + Eat HEALTHY today + Drink lots of water

Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Jog 400m One lap

Sprint 100m 1/4 of a lap

Rest 30s

Squats
Rest 30s

Sprint 100m

Rest catch you breath

Squat Jumps
Jog 400m
Rest 60s

Jog 400m BUT on last

100m, sprint!
Rest 60s

Walk 400m for a cooldown

DAY 7

Rest

22
 WEEK 6
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE

DAY 1

Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Frog Pumps 3 25 To warm up glutes

Banded Donkey Kicks (one

1 25
leg)
One Legged Glute Bridges
1 15
(same leg)
Banded Donkey Kicks
1 25
(other leg)
One Legged Glute Bridges
1 15
(same leg)
Elevated Glute Bridges 2 25

Curtsy Lunges 2 10 (each leg)

Crossover Kickback 2 20 (each leg)

10 lateral steps to the

right, 10 lateral steps to
Lateral Band Side Walks 2 10 steps
the left, always keep the
tension
Put resistance band on
Resistance Band Fire top of knee, perform
2 15 (each leg)
Hydrants same action as you were
to do w/o band

23
 WEEK 6
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE

DAY 2

(mobility work)
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Squats 1 20

Lying Hip Abduction 2 30

Resistance Band Glute

1 20
Bridges
Distance your feet further
than shoulder length
Sumo Squat 2 15 apart and point your toes
a bit outward, keep your
chest up, don't lean over
Get on all 4's, elbows on
the ground, perform a
Kickback Crossover 2 20 regular straight legged
kickback except
crossover every time
Bulgarian Split Squat 2 15 (each leg)

DAY 3

(mobility work)
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Lateral Lunges 2 8 (each leg)

Squat Jumps 2 12

Elevated Glute Bridges 2 20

4-3-1 Dumbbell Sumo

3 6
Squat
High Step Ups 2 6 (each leg)

DAY 4
24
Rest
 WEEK 6
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE

DAY 5

(Hardest day)
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Banded Frog Pumps 2 25

Banded Fire Hydrants 1 20 (each leg)

Lying Side Hip Abduction 1 30

Banded Donkey Kicks

1 15
(other leg)
Rest 1 60s

Glute Bridges 1 AMRAP As many reps as possible

Rest 90s

Grasshopper Lifts 2 15

Resistance Band Walks 2 10 (each leg)

One Legged Glute Bridges 2 15 (each leg)

DAY 6

(mobility work)
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Squats 1 15

Standing Kickbacks 2 12 (each leg)

Standing Lateral Kicks 2 12 (each leg)

High Step-Ups 3 8 (each leg)

Bounce Squat 2 12 (each leg)

DAY 7

Rest
25
 WEEK 7
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE

DAY 1

Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Banded Frog Pumps 3 25

One Legged Glute Bridges 1 25 (each leg)

Kickback Crossover 2 30 (each leg)

Squats 2 20

Elevated Glute Bridges 2 25

Squat Jumps 1 15

PYRAMID SET: Resistance

1 15, 12, 10, 8, 8, 10, 12, 15
Band Glute Bridges

4-3-1 Dumbbell Sumo Squat 3 6

DAY 2

Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Squats 1 20

Curtsy Lunges 2 8 (each leg)

Crossover Kickbacks 2 15 (each leg)

Bulgarian Split Squats 2 12 (each leg)

26
 WEEK 7
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE

DAY 3

(mobility work)
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Resistance Band Frog
1 20
Pumps
Resistance Band Fire
2 15 (each leg)
Hydrants
Lying Hip Abduction 2 20

Curtsy Lunges 2 8 (each leg)

DAY 4 Rest

DAY 5

HARDEST DAY
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Squats 1 15

Banded Donkey Kicks (one

1 25-30
leg) Try for 30

One Legged Glute Bridge

1 15
(same leg)
Banded Donkey Kicks
1 25-30
(other leg)
One Legged Glute Bridge
1 15
(same leg)
Rest 60s

Fire Hydrants 1 20 (each leg)

Lateral Side Band Walks 2 10 (each leg)

30 Degree Walking Lunges 2 10 (each leg)

Frog Pumps 2 30

High Step Ups 2 10 (each leg)

27
 WEEK 7
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE

DAY 6

(mobility work)
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Squats 1 20

Regular Kickbacks 2 15 (each leg)

Lateral Kickbacks 2 15 (each leg)

Grasshopper Lifts 2 20

Bulgarian Split Squats 1 15 (each leg)

Resistance Band Glute

1 20
Bridges

DAY 7 Rest

28
 WEEK 8
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE
(LAST WEEK)

DAY 1

Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Glute Bridges 3 25

Resistance Band Frog 15, 12, 10, 8, 6, 6, 8, 10, Yes, added another "set of
1
Pumps 12, 15 6"

Rest 2 90s

Donkey Kick to Fire Hydrant 2 30 (each leg)

Rest 2 60s

Banded Donkey Kicks 1 15 (each leg)

Curtsy Lunges 1 12 (each leg)

Lateral Side Band Walks 3 10 (each leg)

DAY 2

Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Lateral Lunges 2 8 (each leg)

Resistance Band Fire

2 20 (each leg)
Hydrants

Elevated Resistance Band

1 25
Glute Bridges

Kickback Crossover 1 20 (each leg)

Bounce Squats 2 8

29
 WEEK 8
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE
(LAST WEEK)

DAY 3

(mobility work)
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Resistance Band Frog
1 12
Pumps
30 Degree Walking Lunges 2 8 (each leg)

Banded Regular Kickbacks 1 10 (each leg)

Lateral Banded Kicks 1 10 (each leg)

Squats 1 10

DAY 4 Rest

DAY 5

Hardest Day
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Resistance Band Glute
1 50
Bridges

Kickback Crossover 1 40 (each leg)

Resistance Band Frog Pumps 1 30

Rest 60s

Banded Fire Hydrants 2 20 (each leg)

Lying Hip Abduction 1 30 (each leg)

Lateral Band Walks 2 12 (each leg)

Resistance Band Glute

1 35
Bridges

One Legged Glute Bridges 2 15 (each leg)

Grasshopper Lifts 1 20
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 WEEK 8
REST PERIOD BETWEEN EACH EXERCISE IS 30 SEC UNLESS TOLD OTHERWISE
(LAST WEEK)

DAY 6

(mobility work)
Exercise Sets Reps/Time Notes

Improves your mobility

Stretch 5 minutes and warms up your
muscles
Squats 1 20

Bulgarian Split Squats 2 12 (each leg)

High Step Ups 2 10 (each leg)

Resistance Band Frog Pumps 2 15

Squat Holds 2 8

Banded Donkey Kicks 2 15 (each leg)

DAY 7 Rest

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YOU HAVE NOW COMPLETED MY 8 WEEK AT HOME GUIDE!
THANK YOU SO MUCH FOR YOUR SUPPORT!
I will film a video on my Youtube channel (Beautyprincesss04) discussing how the guides work and
what you need to achieve the best results. Additionally, I will add workouts from the guides onto my
Instagram page (Nponomagainster) where I will fully in-depth cover where and how these workouts
work.

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