2 Weeks Shred Challenge
Type: Abs, Weight Loss, Full Body
Equipment: Fitness Mat
2 workouts | 23 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
3 workouts | 33 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
4 workouts | 45 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
3 workouts | 35 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP4: Tight Core & Arms Workout
ACTIVE REST DAY
3 workouts | 35 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
4 workouts | 45 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP4: Tight Core & Arms Workout
4 workouts | 38 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
Ariana Grande ABS
ACTIVE REST DAY
4 workouts | 47 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
EP4: Tight Core & Arms Workout
2 workouts | 23 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
4 workouts | 45 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
3 workouts | 33 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
4 workouts | 47 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
EP4: Tight Core & Arms Workout
How many videos am I supposed to do each day?
You are recommended to do ALL videos listed for each day. E.g. if a day has three videos, you should do all three. If a video is listed twice, you should do it twice. If you’re having trouble doing them, stick to the low impact versions until you get stronger.
That being said, the warmup and cooldown videos are optional, and some days include other optional videos. While it’s recommended you do these, they’re not essential. Remember, these schedules are my recommended guide — please feel free to make changes as necessary to suit your needs.
Must I follow the videos in a particular order?
The order in which I listed them is my recommendation. You can break them up and do them across the day, but it’s worth just getting it all done in one session if you’re able.
It’s too hard! Any tips?
It’s meant to be hard! If it wasn’t hard, you wouldn’t get results. Don’t feel pressured in performing at 100% at the start. Go at your own pace, it’s totally fine and expected. The key is to keep track of your progress, slow down and focus on your breathing and form and aim to do better each day. Soon you’ll realise you’re much stronger and you’ll soon progress and be able to follow along all the way.
Can I take more rest days or change the schedule?
Yes, feel free to make changes as necessary and rest when you feel your body needs it. There is no one size fits all and this schedule is just my recommendation. For ladies, on your special day of the month, feel free to take the day off or do the low impact version if you can.
How do I engage my core?
What can I do to get the results I want?
This depends entirely on what results you are looking for. In general, working out is just half the battle. You need to maintain a healthy lifestyle, including exercise and a (mostly) healthy diet — you don’t have to eat clean/healthy all the time, but it will definitely be beneficial in the long run. If you’re looking for healthy meal options, I have tons of meal ideas and What I Eat videos that contain healthy recipes and are (most importantly) YUMMY as well. Healthy food can be tasty too!
What should I do after I finish the program?
It depends on your goals. Everyone’s physique is different and you may or may not see results you were expecting. I recommend giving yourself one week off entirely after the program as rest is important.
Do not measure your progress based on the weights on your scales! It’s not an accurate representation of your progress as there’s muscle gain, water weight, and other factors to consider. Some of you may be at your optimal weight and there’s only so much difference the scales will show. What I would recommend is taking progress photos, same angle, start of the day, same time, do it once a week. At the end of the program, look at your physical change and also how you FEEL. Feeling stronger, more confident and happier makes a huge difference in your everyday life and those are things people often forget about.
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5 Weeks Booty Challenge
Type: Booty, Abs, Hourglass
Equipment: Fitness Bands
2 workouts | 30 min (in total)
Ep 1: Grow Booty & Not Thighs
2 workouts | 20 min (in total)
2 workouts | 30 min (in total)
Ep 2: Rounder Hips & Side Booty
Ep 1: Grow Booty & Not Thighs
ACTIVE REST DAY
2 workouts | 30 min (in total)
Ep 1: Grow Booty & Not Thighs
Ep 2: Rounder Hips & Side Booty
2 workouts | 20 min (in total)
ACTIVE REST DAY
2 workouts | 35 min (in total)
Ep 1: Grow Booty & Not Thighs
2 workouts | 25 min (in total)
2 workouts | 30 min (in total)
Ep 1: Grow Booty & Not Thighs
Ep 2: Rounder Hips & Side Booty
1 workouts | 10 min (in total)
3 workouts | 40 min (in total)
Ep 2: Rounder Hips & Side Booty
Ep 2: Rounder Hips & Side Booty (2nd Round)
Ep 1: Grow Booty & Not Thighs
2 workouts | 25 min (in total)
ACTIVE REST DAY
3 workouts | 30 min (in total)
Ep 4: Legs & Butt Workout
Ep 2: Rounder Hips & Side Booty
Ep 2: Rounder Hips & Side Booty (2nd Round)
1 workouts | 10 min (in total)
2 workouts | 35 min (in total)
Ep 5: Butt Workout with Dumbells
Ep 1: Grow Booty & Not Thighs
2 workouts | 20 min (in total)
3 workouts | 35 min (in total)
Ep 1: Grow Booty & Not Thighs
Ep 2: Rounder Hips & Side Booty
Ep 2: Rounder Hips & Side Booty
ACTIVE REST DAY
2 workouts | 25 min (in total)
Ep 2: Rounder Hips & Side Booty
2 workouts | 25 min (in total)
Ep 5: Butt Workout with Dumbells
Ep 2: Rounder Hips & Side Booty
2 workouts | 30 min (in total)
2 workouts | 35 min (in total)
Ep 4: Legs & Butt Workout
Ep 1: Grow Booty & Not Thighs
1 workouts | 10 min (in total)
1 workouts | 15 min (in total)
2 workouts | 30 min (in total)
Ep 1: Grow Booty & Not Thighs
Ep 2: Rounder Hips & Side Booty
ACTIVE REST DAY
3 workouts | 45 min (in total)
Ep 4: Legs & Butt Workout
Ep 1: Grow Booty & Not Thighs
Ep 2: Rounder Hips & Side Booty
2 workouts | 20 min (in total)
3 workouts | 40 min (in total)
Ep 5: Butt Workout with Dumbells
Ep 2: Rounder Hips & Side Booty
ACTIVE REST DAY
2 workouts | 25 min (in total)
3 workouts | 40 min (in total)
Ep 5: Butt Workout with Dumbells
Ep 4: Legs & Butt Workout
Ep 2: Rounder Hips & Side Booty
3 workouts | 35 min (in total)
Ep 2: Rounder Hips & Side Booty
Ep 2: Rounder Hips & Side Booty (2nd Round)
What is the goal of this program?
The main goal of this 5-week program is to help you grow your glute muscles. The focus is NOT on fat loss. Your starting point on this program is going to different to other people — beginners may feel that body weight only feels challenging, while others will start with a resistance band/dumbbell.
Will I really grow my butt?
There are no guarantees. This program is designed to build your glute muscles (grow your butt), but your results will be dependent on many factors, including your starting point, your genetics and a variety of other lifestyle factors. There’s also a limit to how much muscle you can build at home, without proper equipment. For the biggest gains, make sure you eat enough to to meet your energy and protein needs, and increase the intensity as you get stronger.
I feel like it is getting easier, what are some ways I can add intensity?
If it feels like it is getting easier, it is important to increase the intensity in one way or another in order to continue seeing results. The easiest way of increasing intensity is tension (e.g. using a tougher resistance band or using heavier dumbbells). Remember to make sure you’re using good technique, understand the full range of motion and find what works best for you to get good mind muscle connection.
I don’t feel the burn when I do some exercises, what should I do?
Glute activation is important in order for you to really feel and work the muscles to their best. I suggest you experiment and find what works best for you as it can differ from person to person. For exercises such as glute bridges, I recommend to point your feet outwards a little bit. This has helped me better activate my glutes. Another point is to make sure you are going through the full range of motion and squeeze each rep at the top.
Do I need to be in surplus to grow my booty? What should I eat?
Whilst it is not strictly necessary, it is generally recommended to be in a slight «caloric surplus» to build muscle — meaning, you should be eating slightly more than your body needs. This makes sure that your body has enough energy and protein to build muscles. You should be aiming to maintain your weight, or put on a small amount of weight, while building muscle. How you do that is up to you — you might like to add a little bit more to each of your meals or add in some snacks throughout the day. The general FAQ has more information — but, as usual, you should be aiming to eat a balanced diet incorporating plenty of fruits, vegetables and whole foods. The occasional chocolate is okay too.
It’s important that you have enough protein while you’re building muscles. There is a lot of debate as to how much is «enough». If you eat meat (including fish) every day, or you’re a vegetarian and consume plenty of eggs and dairy, you’re probably getting enough protein. If you’re a vegan or vegetarian, make sure you’re eating plenty of beans, legumes, tofu, lentils and whole grains. Some recommendations for protein will indicate 1g/lb (2.2g/kg) of body weight, but these are generally targeted at body builders. 0.5-0.7g/lb (1-1.5g/kg) of body weight should be plenty for most people to see good results.
How do I gain a booty and loose fat at the same time?
Many people prefer to choose one or the other, as doing both at the same time can be tricky. If you incorporate the right amounts of resistance training and cardio, and fuel yourself correctly, it is possible to build a booty and lose fat at the same time.
Why is there no cardio in this program?
The goal of this program is to grow your glutes. Although your food intake is the most important factor here, high intensity cardio may burn too much energy, and slow your muscle gains. This doesn’t mean your cardiovascular health is not important — walking is a great way of including cardio into your daily routine without raising the intensity greatly.
It’s too hard! Any tips?
It’s meant to be hard! If it wasn’t hard, you wouldn’t get results. Don’t feel pressured in performing at 100% at the start. Go at your own pace, it’s totally fine and expected. The key is to keep track of your progress, slow down and focus on your breathing and form and aim to do better each day. Soon you’ll realise you’re much stronger and you’ll soon progress and be able to follow along all the way.
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