BUTT? how do i. Rush your results with 24 butt lifting mini-workouts! 1 HOWDOIGETGREATLEGS.COM HOW TO GET A GREAT BUTT

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1 HOW DO I GET GREAT LEGS ebook Series Rush your results with 4 butt lifting mini-workouts! how do i BUTT? BY NIALL TRAYNOR & DARYL DEVONISH HOWDOIGETGREATLEGS.COM HOW TO GET A GREAT BUTT

CHAPTER Niall and Daryl s How Do I Get A Great Butt? System have a WHAT IS IT? Would you love to put on a pair of shorts again and feel super confident that you look great?

2 CHAPTER Niall and Daryl s How Do I Get A Great Butt? System have a WHAT IS IT? Would you love to put on a pair of shorts again and feel super confident that you look great? If you look at your derriere in the mirror and all you can think is of ways to hide your saggy butt and cellulite, then read on, we can help. You can skip down to the bottom and follow the workouts, but in our experience, clients who take the time to understand why they are where they are, and where they are going, tend to make the most spectacular gains. If you have been inactive for some time or if you were never really athletic, there is something that happens to the body that can truly impede the development of particular body parts, especially the glutes. The glutes can actually be trained through inactivity, injury, and/or a lack of flexibility to not work when they typically are supposed to do so. We all know many people who have repetitive knee and back injuries. One thing many of these people have in common is that they tend to put too much stress on their knees and back instead of using their strong glutes to help them lift, run and squat. Through inactivity they have unlearned how to make their hips/glutes do the work. Look at a young child when they squat down to pick something up. They don t just hinge at the waist like many adults. Instead they squat down in perfect form. At some point people unlearn this skill and teach their body to move in a lazy manner, over emphasizing the lower back and knees. We have had many clients (before they came to see us) who had been inactive and decided to take up jogging to get them back into shape. They leaned down because jogging is great for burning calories, but in terms of muscular development, it is a fairly pathetic form of exercise. So they ended up with that drained-skinny look. Their butts would vary; from non-existent to saggy. If you want to look good in clothes, jogging might suffice. But if you want to look good on the beach, you re going to need to build those glutes. Let s be clear: if you want a great butt, you have to build the muscles in your butt. They are what give it that perfect aesthetic shape. So you need a routine that involves some form of strength training to build the glute muscles. 3 HOWDOIGETGREATLEGS.COM HOW TO GET A GREAT BUTT

Why it will work for you This is strength training pure and simple.

If you are one of those people who through inactivity have inhibited glutes (you make

3 Why it will work for you This is strength training pure and simple. Strength training is not magic, it s math. Do the work, get the results. No one looks good by accident. Most of the exercises in this section work the glutes almost exclusively. If you are one of those people who through inactivity have inhibited glutes (you make your lower back and knees do most of the work), rest assured it is impossible to do this routine and not work your glutes. Keep in mind you will be getting a great deal of glute work from the How Do I Get Great Legs? System. This is a complementary routine to accelerate your development of the perfect behind. 4 HOWDOIGETGREATLEGS.COM HOW TO GET A GREAT BUTT

CHAPTER The Devil Is In The Details BUILD, BUILD, BUILD Have you ever seen those Brazilian beach models or samba dancers? They all have the most incredible butts.

4 CHAPTER The Devil Is In The Details BUILD, BUILD, BUILD Have you ever seen those Brazilian beach models or samba dancers? They all have the most incredible butts. If you look at the way they train, they all do a good deal of strength training and they all make sure to include multiple types of butt kickback exercises. Years ago when we studied how different athletes and fitness professionals trained, we tested what worked best on our clients. This routine never has and never will fail to produce results. Don t try to reinvent the wheel. If something works for the majority of people it will work for you. While the core How Do I Get Great Legs? System includes many of these exercises, this added almost daily focus will ensure that your butt gets higher and more shapely in no time. SQUEEZE THAT BUTT INTO SHAPE It s been mentioned before, but the mental effort you put into each rep of each exercise matters a lot. For all but the jumping exercises in this routine you need to start each rep by squeezing your glutes as hard as you can throughout each rep. Relax momentarily at the end of each rep, and then begin the next rep again by squeezing the glutes. This will be challenging at first. So remember, if it doesn t challenge you, it doesn t change you. Make the extra effort and reap the rewards. 5 HOWDOIGETGREATLEGS.COM HOW TO GET A GREAT BUTT

5 YOU HAVE TO JUMP There are a good deal of jumping exercises in this routine and with good reason. Jumping works your glutes so well. For the Box Jumps, choose a height that you are comfortable with at first, and it s more than okay if that s really low. In any fitness endeavour, start at a level that is comfortable and achievable and then build from there. If you try jumping too high too soon you could either discourage yourself if it s too challenging or worse injure yourself. The same is true for Jumping Lunges. These are challenging exercises. If you re not ready for a Jumping Switch, simply walk through the Switch on each repetition until you are comfortable to make the Switch. If that s the case, practice the Switch on its own without the Lunge. Then put it together when you are ready. The overriding rule is to take your time and advance when you are ready. SNEAK IT IN These workouts are so short you can sneak them in anywhere: after your bodyweight workout, after your sprint workout, or (my favourites) when you wake up or just before bed. It s best to do these when you wake up. It s a great quick way to set the tone for the day as it will keep you motivated to follow the nutritional guidelines and get in your workout. If you are really ambitious and you are doing the HDIG Great Legs, Great Abs, and a Great Butt routines together, do your 5-minute ab workout when you wake up, do your leg workout during the day, and do your 5-minute butt workout before bed. This way you will elevate your heart rate multiple times throughout the day, increasing the fat-burning metabolic effects! The overriding rule is to take your time and advance when you are ready. 6 HOWDOIGETGREATLEGS.COM HOW TO GET A GREAT BUTT

CHAPTER 3 Why Are We Contradicting Ourselves? If we came out with this How Do I Get A Great Butt?

While these exercises are very effective, they are a catalyst that requires our core system. Isolation Exercises vs.

exercises, as a complementary part of the overall system, isolation exercises can contribute to your development.

Sprinting and developing a strong body, particularly strong legs is your foundation, and by itself, doing that routine

6 CHAPTER 3 Why Are We Contradicting Ourselves? If we came out with this How Do I Get A Great Butt? System by itself, without our core HDIG Great Legs? System, your results would be limited. While these exercises are very effective, they are a catalyst that requires our core system. Isolation Exercises vs. Whole-Body Exercises While our philosophy dictates that training the body as a whole functioning unit trumps isolation exercises, as a complementary part of the overall system, isolation exercises can contribute to your development. One of the reasons these short exercise routines have such dramatic effects is because all the work you are doing adds up. Sprinting and developing a strong body, particularly strong legs is your foundation, and by itself, doing that routine will have you looking great. The How Do I Get A Great Butt? Routine is for those of you who want to take it to the next level. So have at er! 7 HOWDOIGETGREATLEGS.COM HOW TO GET A GREAT BUTT

CHAPTER 4 Michelangelo Had a Chisel, You Have These Exercises, So Sculpt Away!

the platform you will be jumping upon (to begin this can be very low, as low as 6 inches high)

squat then jump up using your arm to help drive you up 3 4Land on your platform 4Jump down landing

Hamstrings/Glutes/ Shoulders/Triceps/Upper Back/Lower Back 4Lie on your back with your knees bent

4Press your hands and heels into the ground 4Squeeze your glutes 4Drive with your arms and legs and

7 CHAPTER 4 Michelangelo Had a Chisel, You Have These Exercises, So Sculpt Away! Box jumps Targeted Muscles: Quadriceps/ Hamstrings/Glutes/Calves 4Stand 6 inches to foot away from the platform you will be jumping upon (to begin this can be very low, as low as 6 inches high) 4Start with feet shoulder width apart 4Let your arms hang down by your sides 4Squat down into a half squat then jump up using your arm to help drive you up 3 4Land on your platform 4Jump down landing on the balls of your feet 4Reset position and repeat BRIDGES ON HANDS Targeted Muscles: Hamstrings/Glutes/ Shoulders/Triceps/Upper Back/Lower Back 4Lie on your back with your knees bent and heels on the ground, your hands placed by your ears and elbows pointing up towards the sky 4Press your hands and heels into the ground 4Squeeze your glutes 4Drive with your arms and legs and lift your hips as high as possible to the sky 4Hold for a count of seconds 4Return to start position 8 HOWDOIGETGREATLEGS.COM HOW TO GET A GREAT BUTT

THE EXERCISES Bridges - Shoulders Down Targeted Muscles: Hamstrings/Glutes/Lower Back 4Lie on your back with your knees bent and heels on

seconds 4Return to start position Bulgarian Split Squats Targeted Muscles: Glutes/Quadriceps/Hamstrings 4Stand with feet shoulder width

4Place your left leg behind you, with the top of your foot resting on the top of the chair/bench 4Make sure your front foot is flat on

Do not roll onto the ball of your foot, keep your heel down on the floor 4Chest forward 4Lower yourself down till your right leg can go

8 THE EXERCISES Bridges - Shoulders Down Targeted Muscles: Hamstrings/Glutes/Lower Back 4Lie on your back with your knees bent and heels on the ground 4Press your heels into the ground 4Squeeze your glutes 4Lift your hips as high as possible to the sky 4Hold for a count of seconds 4Return to start position Bulgarian Split Squats Targeted Muscles: Glutes/Quadriceps/Hamstrings 4Stand with feet shoulder width apart 4Put a chair or bench about ½ to feet behind you. 4Place your left leg behind you, with the top of your foot resting on the top of the chair/bench 4Make sure your front foot is flat on the floor. Do not roll onto the ball of your foot, keep your heel down on the floor 4Chest forward 4Lower yourself down till your right leg can go no further 4You should feel a good stretch in your left hip. This movement will stretch you out as well as build strength 4Press into the ground hard with your front leg and push through entire foot with your legs and butt to starting position 4After your set, switch leg position, repeat on the other side 9 HOWDOIGETGREATLEGS.COM HOW TO GET A GREAT BUTT

THE EXERCISES Crossovers Targeted Muscles: Glutes/Quadriceps/ Hamstrings 4Stand up straight with your feet shoulder width

down on your left leg until the top of your leg is parallel to the floor 4Return to your starting position by driving through

Jacks Targeted Muscles: Quadriceps/Hamstrings/Glutes/ Core/Calves/Shoulders 4Start with feet together standing tall 4Get a

9 THE EXERCISES Crossovers Targeted Muscles: Glutes/Quadriceps/ Hamstrings 4Stand up straight with your feet shoulder width apart 4Take your right foot and place it behind and to the left of your left leg as far as you can go 4As you do this, squat down on your left leg until the top of your leg is parallel to the floor 4Return to your starting position by driving through the left leg and pull the right leg around so you are standing up straight as you began 4Now repeat on the other side Jumping Jacks Targeted Muscles: Quadriceps/Hamstrings/Glutes/ Core/Calves/Shoulders 4Start with feet together standing tall 4Get a slight bend in your knees as you prepare to jump slightly (a few inches high) 4Jump and bring your feet out slightly wider than shoulder width. As you do this, swing your arms up until they meet overhead 4Again get a slight bend in your knees, jump slightly and return to the starting position 4Repeat for the desired number of repetitions 0 HOWDOIGETGREATLEGS.COM HOW TO GET A GREAT BUTT

THE EXERCISES Jumping Lunge Switching Targeted Muscles: Quadriceps/Hamstrings/Glutes 4Stand

toes for balance 4Hips go back 3 4Chest forward 4Lower yourself down till your right leg is

in the air and switch leg positions so your back leg is front and front leg is back and

Targeted Muscles: Glutes/Hamstrings/Core 4Get down on all fours (hands and knees) 4Shift

towards the sky as high as you can go 4When you hit your top position, hold for full second,

10 THE EXERCISES Jumping Lunge Switching Targeted Muscles: Quadriceps/Hamstrings/Glutes 4Stand with feet shoulder width apart 4Step forward with your right foot 4Keep left leg on your toes for balance 4Hips go back 3 4Chest forward 4Lower yourself down till your right leg is 90 degrees parallel to the ground 4Then press into the ground hard with your front leg 4Jump in the air and switch leg positions so your back leg is front and front leg is back and slowly descend into the lunge 4Repeat for the desired number of repetitions Kickbacks Targeted Muscles: Glutes/Hamstrings/Core 4Get down on all fours (hands and knees) 4Shift your weight slightly onto your left knee 4Take your right leg and slowly push your heel up towards the sky as high as you can go 4When you hit your top position, hold for full second, then slowly descend 4Repeat for the desired number of repetitions HOWDOIGETGREATLEGS.COM HOW TO GET A GREAT BUTT

THE EXERCISES Lying Leg Swings Targeted Muscles: Glutes/Hamstrings/Core/Hip Flexors 4Lie down

couple of inches up, keep it straight 4Slowly move your left leg in front of you as far as it

it will go, keeping it straight 4Remember to keep pressing your abdomen into the ground 3

Bridges Targeted Muscles: Glutes/Hamstrings/Core 4Lie flat on your back 4Hands at your side

4Squeeze your glutes, push into the ground, using your hamstrings and butt to raise your hips

11 THE EXERCISES Lying Leg Swings Targeted Muscles: Glutes/Hamstrings/Core/Hip Flexors 4Lie down on your right side 4Press your abdomen into the ground 4Take your left leg and raise it a couple of inches up, keep it straight 4Slowly move your left leg in front of you as far as it will go, stop for one second at this top position 4Now slowly move the left leg as far back as it will go, keeping it straight 4Remember to keep pressing your abdomen into the ground 3 4Repeat for the desired number of repetitions 4Alternate and do the other side One Legged Bridges Targeted Muscles: Glutes/Hamstrings/Core 4Lie flat on your back 4Hands at your side 4Place one leg off the ground at 90 degree angle 4The other foot firmly placed on the ground 4Squeeze your glutes, push into the ground, using your hamstrings and butt to raise your hips 4Extend the hips as high as possible 4Return to start position HOWDOIGETGREATLEGS.COM HOW TO GET A GREAT BUTT

THE EXERCISES Reverse Plank Targeted Muscles: Glutes/Hamstrings/Core/Triceps 4Sit down on the ground with your legs straight

4Push off your hands and heels until your hips are as high

4Hold position for the desired time (e.g.

pole and place your hands in front of your face on the wall 4Shift your weight onto your left leg 4Bend your right leg 90

12 THE EXERCISES Reverse Plank Targeted Muscles: Glutes/Hamstrings/Core/Triceps 4Sit down on the ground with your legs straight out in front of you 4Place your hands on the ground slightly behind your hips with your fingers pointing towards your toes 4Push off your hands and heels until your hips are as high as they can go 4Hold position for the desired time (e.g. 0 or 0 seconds) Standing Kickbacks Bent Leg Targeted Muscles: Glutes/Hamstring/Core 4Stand 6 inches to a foot from a wall or pole and place your hands in front of your face on the wall 4Shift your weight onto your left leg 4Bend your right leg 90 degrees 4Now begin to push your right heel up towards the sky as far as it will go 4Hold the top position for full second then slowly descend until your knees are beside one another 4Do not straighten your right leg, rather repeat the exercise until you reach the desired number of repetitions 4When done, switch sides and repeat on the other leg 3 HOWDOIGETGREATLEGS.COM HOW TO GET A GREAT BUTT

THE EXERCISES Standing Kickbacks Straight Leg Targeted Muscles: Glutes/Hamstring/Core 4Stand 6 inches to a foot from a wall or pole and place

ground 4Now begin to push your right heel up towards the sky as far as it will go 4Hold the top position for full second then slowly descend

number of repetitions 4When done, switch sides and repeat with the other leg Straight Leg Kickbacks Targeted Muscles: Glutes/Hamstrings/Core

is touching the ground 4Slowly push your heel up towards the sky as high as you can go keeping the leg straight 4When you hit your top

13 THE EXERCISES Standing Kickbacks Straight Leg Targeted Muscles: Glutes/Hamstring/Core 4Stand 6 inches to a foot from a wall or pole and place your hands in front of your face on the wall 4Shift your weight onto your left leg 4Keep your right leg straight and lift it slightly off the ground 4Now begin to push your right heel up towards the sky as far as it will go 4Hold the top position for full second then slowly descend until your knees are beside one another 4Do not let your right leg rest on the ground, rather repeat the exercise until you reach the desired number of repetitions 4When done, switch sides and repeat with the other leg Straight Leg Kickbacks Targeted Muscles: Glutes/Hamstrings/Core 4Get down on all fours (hands and knees) 4Shift your weight slightly onto your left knee 4Take your right leg and straighten it so your toe is touching the ground 4Slowly push your heel up towards the sky as high as you can go keeping the leg straight 4When you hit your top position, hold for full second, then slowly descend 4Repeat for the desired number of repetitions 4 HOWDOIGETGREATLEGS.COM HOW TO GET A GREAT BUTT

THE EXERCISES Turkish get-ups Targeted Muscles: Glutes/Hamstrings/Core/Quadriceps/Triceps 4Sit down on the ground with your legs out in front of you and your hands on the

directly up in the air 4Now push through your right foot and reach up with your left hand 4Drive your hips up as high as they will go 4Hold the top position for full second,

14 THE EXERCISES Turkish get-ups Targeted Muscles: Glutes/Hamstrings/Core/Quadriceps/Triceps 4Sit down on the ground with your legs out in front of you and your hands on the ground slightly behind your hips with your fingers pointing towards your toes 4Bend your right leg so your foot is now flat on the floor 4Take your left hand and put your arm directly up in the air 4Now push through your right foot and reach up with your left hand 4Drive your hips up as high as they will go 4Hold the top position for full second, then slowly descend until you are again sitting on the ground 4Repeat for the desired number of repetitions 4Alternate sides and repeat 5 HOWDOIGETGREATLEGS.COM HOW TO GET A GREAT BUTT

glute training is how you perform the exercises For these glute mini-workouts, you will do each exercise, one after another, with no rest. Running through each exercise once is considered one round.

15 glute training is how you perform the exercises For these glute mini-workouts, you will do each exercise, one after another, with no rest. Running through each exercise once is considered one round. Perform each round again one after another with no rest until the desired number of rounds is completed. Part of the key to focused glute training is how you perform the exercises. For all the exercises except the jumping ones (Jumping Jacks, Box Jumps, Jumping Lunges Switching) it is very important that you squeeze the glutes from the moment you start an exercise until you finish. Pause at the end of each repetition for second and flex your glutes as hard as you can. For example, when you do any kind of kickback, flex your glutes at the start and the finish position of the exercise where your glutes are most contracted. Flex as hard as you can for one second. This extra effort makes all the difference in the results you will see. You will also see that this kind of intense mental and physical focus will exhaust you in no time. For this program we start off with a light workload and build it up over 8 days. Again, if you are doing this in conjunction with the HDIG Great Legs System, you will already be giving your glutes a good deal of attention. This is the kind of above-andbeyond effort that delivers incredible results that much faster. 6 HOWDOIGETGREATLEGS.COM HOW TO GET A GREAT BUTT

16 THE SCHEDULE Day rounds 4 Jumping Jacks x 0 4Kickbacks x 0 each leg Day rounds 4 Bridges - Shoulders Down x 0 4 Standing Kickbacks Bent Leg x 0 each leg Day 3 rounds 4 Bulgarian Split Squats x 0 each leg 4 Straight Leg Kickbacks x 0 each leg Day 4 rounds 4 Reverse Plank Hold for 0 seconds 4 Crossovers x 0 each leg Day 5 rounds 4 Lying Leg Swings x 0 each leg 4 Standing Kickbacks Straight Leg x 0 each leg Day 6 Rest Day Day 7 Rest Day Day 8 3 rounds 4 Jumping Jacks x 0 4 Turkish get-ups x each leg Day 9 3 rounds 4 One Legged Bridges x 0 4 Standing Kickbacks Bent Leg x 0 each leg Day 0 3 rounds 4 Straight Leg Kickbacks x 0 each leg 4 Bulgarian Split Squats x each leg Day 3 rounds 4 Reverse Plank Hold for 5 seconds 4 Crossovers x each leg Day 3 rounds 4 Lying Leg Swings x 0 each leg 4 Box Jumps x 0 Day 3 Rest Day Day 4 Rest Day Day 5 3 rounds 4 Box Jumps x 0 4 Turkish get-ups x 5 each leg Day 6 3 rounds 4 One Legged Bridges x 0 4 Jumping Lunges Switching 0 each leg Day 7 3 rounds 4 Kickbacks x 0 each leg 4 Bulgarian Split Squats x 5 each leg Day 8 3 rounds 4 Crossovers x each leg 4 Reverse Plank Hold for 5 seconds Day 9 3 rounds 4 Straight Leg Kickbacks x each leg 4 Box Jumps x 0 Day 0 Rest Day Day Rest Day Day 3 rounds 4 Turkish get-ups x 5 each leg 4 Box Jumps x 0 Day 3 3 rounds 4 Kickbacks x 0 each leg 4 Jumping Lunges Switching 0 each leg Day 4 3 rounds 4One Legged Bridges x 0 each leg 4 Bulgarian Split Squats x 5 each leg Day 5 3 rounds 4 Crossovers x each leg 4 Bridges on Hands Hold for 0 seconds Day 6 3 rounds 4 Straight Leg Kickbacks x each leg 4 Box Jumps x 0 Day 7 Rest Day Day 8 Rest Day 7 HOWDOIGETGREATLEGS.COM HOW TO GET A GREAT BUTT

17 CHAPTER 5 Take It To The Next Level ANKLE WEIGHTS A cheap pair of 5 to 0 pounds (a side) ankle weights will up the difficulty and therefore, the results you will see from this routine. After the first 8 days, if you re up to the challenge, get some ankles weights and become truly callipygous. 8 HOWDOIGETGREATLEGS.COM HOW TO GET A GREAT BUTT

18 THE END. For More Great Content Visit HOWDOIGETGREATLEGS.COM 9 HOWDOIGETGREATLEGS.COM HOW TO GET A GREAT BUTT

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest

60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging