Copyright 2015 HIITBURN.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.
Meet the creators of HIITBURN Dennis and Kelsey Heenan Welcome to the HIITBURN Glute Shaper Challenge Exercise These next 28-days will be transformative for your fitness and confidence. We can t wait to see your amazing transformation! We have been in the fitness industry a combined 10-years, and have worked with over 11,000 people in that time to help build happier, healthier lives. We have had the opportunity to work with people from all walks of life, and have found that before coming to us, many people have struggled for years to get their desired results, and never seem to fully reach their goals. That s why we have created the HIITBURN system. We have poured hours of time, sweat and love into this program so that we could help you achieve your dream body. We want you to be happy, healthy and confident And this is where we come in. We strive to provide you with top quality programs that bring results and are actually FUN. This program is designed so you can finally achieve the body you want through our uniquely designed 28-Day Glute Shaper Challenge! We really look forward to working with you in these next 28-days!! -Kelsey & Dennis Heenan!
This manual is packed with great info on how to properly perform the exercises laid out in the HIITBURN Glute Shaper Challenge. Take a moment to get to know exercises that may be new and then get ready to start shaping those glutes!
Alternating Lunges Stand with your feet shoulder-width apart Step forward with one leg, taking a slightly larger than normal step. Plant your foot on the ground and use it to help keep your balance. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright with chest proud. Push back to the start position and switch legs. Alternating Step Ups Place one foot on a chair or box facing straight forward with your other foot securely on the ground.! Keeping your core tight, push through the heel of the foot on the box and drive the leg on the ground upwards. Once you have reached the top or a 90 degree angle, slowly lower your foot back to the ground and repeat the allotted number of repetitions. You will then switch legs and repeat. Bodyweight Squat Start with your feet a little wider than shoulder width apart and arms placed straight out in front of you. Place your feet in a comfortable position facing straight forward or a little outwards Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. This is considered one repetition.
Box Jumps Stand in front of a box that is 12-24 inches high. Engaging your core, jump and land on top of the box with your knees bent allowing your muscles to absorb the force. Step down off the box and repeat. Gradually increase the box height according to what is comfortable for you. Bulgarian Split Squat Stand with your feet shoulder-width apart. Place one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step. Keeping your core tight, lower your body until your front thigh is parallel to the ground. Push up to the starting position. Stay in a split-squat stance and perform all reps for one leg and then switch. Donkey Kicks Start on all fours with your hands and knees on the floor Keeping your core tight, raise up your left leg to the sky, keep your knee bent at a 90 degree angle, squeezing glutes at the top Lower leg back to the starting position and repeat and then switch legs
Dumbbell Alternating Lunges Stand with your feet shoulder-width apart with a dumbbell in your hands Step forward with one leg, taking a slightly larger than normal step. Plant your foot on the ground and use it to help keep your balance. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright with chest proud. Push back to the start position and switch legs. Dumbbell Deadlift Start holding a dumbbell in each hand with the dumbbells about an inch away from your shins,. Your back should be naturally arched, with your knees bent, and butt down. Keeping your back straight, tense your body and stand up with the dumbbells Keep the dumbbells close to your body throughout the exercise. Once you have reached the top, slowly lower the dumbbells back down into the starting position. Dumbbell Hip Thruster Law on your back, rest the dumbbells on your hips and hold in place. Bend your knees, and plant your feet on the ground. Raise your hips off the ground until your back is completely straight and squeeze your glutes at the top Lower to the starting position and repeat
Dumbbell Lunge + Kickback Stand with your feet shoulder-width apart with a dumbbell in your hands Step forward with one leg, taking a slightly larger than normal step. Plant your foot on the ground and use it to help keep your balance. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright with chest proud. Push back to the start position and kick back the same leg you stepped forward with, squeezing your glutes as you raise it back Dumbbell Narrow Squat Start with your feet slightly inward from shoulder width apart and arms placed straight out in front of you. Place your feet facing straight forward Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. This is considered one repetition. Dumbbell Swing Through Lunge Hold a dumbbell in your hands and do a reverse lunge for your left leg by stepping back with your right leg Then step forward with your right leg so that you do a forward lunge working the right leg. Continue for all reps moving one leg then switch. This can be done with dumbbells or just bodyweight.
Fire Hydrant Start on all fours, with your hands and knees on the ground, keeping your back straight Raise your left leg out to the left side, keeping your knee bent at a 90 degree angle, squeezing glutes at the top Lower leg back to the starting position. Repeat and switch legs Flutter Kicks Lay face down on a bench, allowing your hips to be at the very end of the bench Keeping legs straight, raise your left leg up to the sky, squeezing your glutes at the top Lower your left leg, and then raise your right leg to the sky, squeezing glutes at the top Repeat motion alternating kicking legs back and forth Glute Bridges/Holds Lay on your back, bend your knees, and plant your feet on the ground. Raise your hips off the ground until your back is completely straight and squeeze your glutes at the top Hold yourself in this position for the duration of the exercise
Glute Bridges + Bench Law on your back, bend your knees, and plant your feet on the bench Raise your hips off the ground until your back is completely straight and squeeze your glutes at the top Hold yourself in this position for the duration of the exercise Goblet Squat Start with your feet a little wider than shoulder width apart and hold a dumbbell in front of your chest. Place your feet in a comfortable position facing straight forward Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. This is considered one repetition. Goblet Reverse Alternating Lunges Stand with your feet shoulder-width apart and hold a dumbbell in front of your chest Step backward with one leg, taking a slightly larger than normal step. Plant your back toe on the ground and use it to help keep your balance. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright with chest proud. Push back to the start position and switch legs.
High Knees Start standing with shoulder width apart. Place your hands in front of you bending your arms at a 90 degree angle Bring one knee off the ground, having it touch your hand, lower your leg and repeat with the opposite leg This will feel like running in place, making sure you get your knees to touch your hands on each rep Ice Skaters Starting in an athletic position with your knees bent and core tight, you will jump laterally to one side landing on only your outside foot. Once you have landed safely, you will jump back landing on your other foot. You will continue in this fashion for the duration of the given time frame. Be sure to start with jumping at a comfortable distance. As you get stronger you can work on jumping further and further. Jumping Jacks Start in a standing position with feet together and hands at your sides Simultaneously, jump feet out to the side farther than shoulder width apart and bring hands above your head Jump your feet back together and bring your hands back to your side
Jump Lunges Stand with your feet shoulder-width apart. Step forward with your left leg, taking a slightly larger than normal step. Keep your right toe on the ground and use it to help keep your balance. The right knee should also be bent! Lower your body until your left thigh is parallel to the ground. Keep your upper body upright and your lower back flat, explode upwards (jump by driving through both legs simultaneously) while switching your legs in the air (your feet will switch places on each rep.) Continue in this alternating fashion. Leap Ups Start with your right leg on a chair or bench with your left leg firmly placed on the ground. Driving through your right leg on the chair, jumping up as high as you can and switching legs in the air. When you land, land softly with your right leg on the ground and left leg on the chair. Keep switching in this alternating fashion going at a quick yet comfortable speed. Low Lunges Start with your feet together, core tight, and knees bent in a quarter squat position. Step out with one leg, taking a larger step than usual into a lunge. Return to the starting position keeping your knees bent throughout the entire exercise. Repeat on the opposite side.
Narrow to Wide Squats Start with your feet a little more marrow than shoulder width apart Place your feet in a comfortable position facing straight forward Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. Then, step out to the side into a wider than shoulder width position. Repeat the same squatting motion and then return to the starting position. Pulsar Squats Start with your feet a little more marrow than shoulder width apart. Place your feet in a comfortable position facing straight forward Lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat,. Raise yourself up, almost to a standing position, but keep your knees slightly bent Repeat this motion quickly, so that you are squatting in a fast steady motion Quick Step Ups Place one foot on a chair or box facing straight forward with your other foot securely on the ground.! Keeping your core tight, push through the heel of the foot on the box and drive the leg on the ground upwards. Once you have reached the top or a 90 degree angle lower your foot back to the ground and repeat the allotted number of repetitions. Switch legs and repeat. This is similar to regular step ups, but go at a quickened pace
Reverse Alternating Lunges Stand with your feet shoulder-width apart Step backward with one leg, taking a slightly larger than normal step. Plant your back toe on the ground and use it to help keep your balance. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright with chest proud. Push back to the start position and switch legs. Reverse Alternating Lunges + Kickback Stand with your feet shoulder-width apart Step backward with one leg, taking a slightly larger than normal step. Plant your back toe on the ground and use it to help keep your balance. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright with chest proud. Push back to the start position and kick the same leg back keeping it straight and squeezing your glutes. Return to the starting position, and switch legs. Side Lunges Stand with your feet shoulder-width apart Step to the side with one leg, fully extending into a lunge to the side keeping your foot on the ground and use it to help keep your balance. Keep your upper body upright with chest proud. Push back to the start position and switch legs.
Single Leg Deadlifts Start standing with feet shoulder width apart. Your back should be naturally arched, and with your knees slightly bent, raise your right leg straight back as you hinge forward lowering your upper body toward your shins Keeping your back straight, tense your body and stand up back to the starting position. Once you have reached the top, repeat and then switch legs Single Leg Dumbbell Deadlift Start standing with feet shoulder width apart holding a dumbbell in each hand and resting them in front of your thighs Your back should be naturally arched, and with your knees slightly bent, raise your right leg straight back as you hinge forward lowering your upper body toward your shins Keep the dumbbells close to your body as you hinge forward toward your shins. Keeping your back straight, tense your body and stand up back to the starting position. Once you have reached the top, repeat and then switch legs Single Leg Glute Bridge/Hold Lay on your back, bend your knees, and plant your feet on the ground. Lift your right leg so it is fully extended, keeping it in line with your other leg Raise your hips off the ground until your back is completely straight and squeeze your glutes at the top Hold yourself in this position for the duration of the exercise Switch to repeat with the other leg
Single Leg Glute Raise Lay on your back, bend your knees, and plant your feet on the ground. Lift your right leg so it is fully extended, keeping it in line with your other leg Raise your hips off the ground until your back is completely straight and squeeze your glutes at the top Lower yourself back to the starting position and repeat the lift with the same leg for the duration of the set. Then switch to repeat with the other leg Single Leg Towel Squat Stand with your feet shoulder-width apart Place a towel or slider under one foot Slide your foot to the side with one leg, fully extending into a lunge to the side keeping your foot on the ground and use it to help keep your balance. Keep your upper body upright with chest proud. Push back to the start position and switch legs. Split Squat Stand with your feet shoulder-width apart Step backward with one leg, taking a slightly larger than normal step. Plant your back toe on the ground and use it to help keep your balance. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright with chest proud. Stay in the split position and continue lowering yourself to the split squat position with the same leg for the duration of the set, then switch legs.
Step Up + Kickback Place one foot on a chair or box facing straight forward with your other foot securely on the ground.! Keeping your core tight, push through the heel of the foot on the box and drive the leg on the ground upwards. Then be controlled and raise the same leg backwards and fully extend Bring your leg back in and slowly lower your foot back to the ground and repeat the allotted number of repetitions. You will then switch legs and repeat. Sumo Squats Start with your feet much wider than shoulder width apart and arms placed straight out in front of you. Place your feet in a comfortable position facing straight forward or a little outwards Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. This is considered one repetition. Sumo Squats on Toes Start with your feet much wider than shoulder width apart and arms placed straight out in front of you. Stand on your toes staying elevated for the entire exercise Place your feet in a comfortable position facing straight forward or a little outwards Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. This is considered one repetition.
Squat Jumps Start with your feet shoulder width apart and arms placed straight out in front of you. Place your feet in a comfortable position facing straight forward or a little outwards Lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, explosively jump into the air and repeat the motion for the duration of the exercise Squat + Kickback Start with your feet shoulder width apart and arms placed straight out in front of you. Place your feet in a comfortable position facing straight forward or a little outwards Lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, stand up back into the starting position and extend your right leg backward. Repeat the motion for the duration of the exercise alternating legs. Squat to Squat Jump Start with your feet shoulder width apart and arms placed straight out in front of you. Place your feet in a comfortable position facing straight forward or a little outwards Lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, stand up back into the starting position Once again, lower yourself down, as if you were going to sit down in a chair. Once you have reached the bottom of your squat, explosively jump into the air and repeat the motion for the duration of the exercise
Squat to Toes Start with your feet shoulder width apart and arms placed straight out in front of you. Place your feet in a comfortable position facing straight forward or a little outwards Lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, quickly raise back into into the starting position as if you were about to jump, but keep your toes on the ground Repeat the motion for the duration of the exercise
The End! Thanks for checking out these exercise descriptions. Your hard work and dedication will bring you incredible results! Send us an email to tell us about your experience with the program, and feel free to include before and after photos, if you would like! Email us at: kelsey@hiitburn.com We can t wait to stay in touch! -Kelsey and Dennis Heenan #hiitburn