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Contents

Contents..................................................................................... 1
Intro................................................................................................ 2
Disclaimers & How to Use this Guide........... 4
Exercise Dictionary.......................................................... 7
Glute Activation.................................................................. 17
Glute Burnouts.................................................................... 26
Home Glute Workouts................................................. 35
Gym-Based Booty Exercises................................... 41
Key Resources...................................................................... 42
Acknowledgements....................................................... 43

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Welcome to your brand new GFG Booty Burners!
Well done for deciding to continue your journey to a stronger, fitter and more
confident you. If you’re willing to put in the work, then I KNOW you’ll go far.

Before you dive in, make sure you read the following recommendations pages. I
know it’s easy to skip a load of writing, but by reading them you can make sure
you’re doing exactly the right thing, helping you to reach your goals faster.

This is a supplementary at home booty and leg workout collection that is intended
to be used in addition to a regular workout split, such as the Grace Fit Guide.

Remember, practice makes perfect – work these circuits into your routine and you
will start to see both strength and booty gains in no time!

And most importantly, welcome to the GFG family – a community of kind,


determined and likeminded people who want to lift each other up and support
each other on this journey.

I can’t wait for you to get started!

Tag @gracefitguide @gracefituk #GFG #GraceFitGuide #GFGBB on social media


for a chance to be featured on my pages!

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My Social Media Pages:
I post a variety of different things on each of my social medias. Make sure you’re
following along for everything from workouts to selfies, vlogs to photos of dogs and
much more!

Instagram: @gracefituk

Twitter: @gracefituk

YouTube: Search ‘Grace Fit UK’ or type


http://www.youtube.com/GraceFitUKTube into the search bar

Depop: @gracefituk – for all clothes from brand new activewear to fancy
dresses, with 20% of profits going to charity!

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Recommendations Before You Dive In
- TAKE PROGRESS PHOTOS! Take them before you start the guide and from
then on, every 1-4 weeks. Take the photos in the same place, position, lighting
and time of day to ensure you get the most reliable progress reviews!

- I want to see your progress! Tag @gracefitguide @gracefituk #GFG


#GraceFitGuide #GFGBB on social media for a chance to be featured on my
pages!

- Use the hashtags #GFG #GraceFitGuide #GFGBB on social media to stay in


contact with other girls doing the guides. Comment on each other’s photos
and encourage each other’s progress!

- Join the #GFG Facebook group! We have an incredible community of girls over
there just waiting to get you motivated.

- If you feel like you need an extra rest day, TAKE IT. If you want to work out
another day instead of resting, go ahead!

- Pay attention to your form and don’t be afraid to ask for help from a trainer at
your gym!

- Remember that looks, the gym and fitness aren’t everything. You are so much
more than what you look like, what you weigh and/or how big your muscles
are. If you take one thing away from this guide, I really hope this is it.

Disclaimers
1. I am not a qualified personal trainer. This guide is a collection of workouts that
I have written and have used to achieve the progress which I have achieved.
By using this guide, you are acknowledging that I am not a qualified personal
trainer, and that all workouts are performed at your own risk.

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2. I am not liable for any injury or harm that may come from using this
guide.

3. Resale or sharing of this guide is illegal, and unfair and will be


prosecuted as such. Please acknowledge the effort and time that has
gone into creating this guide, and respect the intellectual properties of
the creator.

How to Use this Guide

This eBook is intended to be used in addition to a full workout split.

#GFGBB consists of 3 main sections:

o Glute Activation

o Glute Burnouts

o Home Glute Workouts

- All of the sections are intended to be performed with resistance bands


alone, so you can perform them at home, in the gym, on the beach, or
just about anywhere you want! Feel free to add weights for an extra burn.

- On page 41 you will find a list of gym-based recommended glute


exercises. I have achieved the progress you have seen on my social media
pages through lifting weights. I recommend that in addition to the
collection of glute circuits in this guide, you train glutes using heavy
weights around twice a week.

- Each section consists of 16 workouts – that’s enough for 8 weeks of


workouts, if you were to change every week! I use the same workouts for
4 weeks before moving onto a new split, so these workouts could last you
for up to 8 months!

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- The glute activation and glute burnout sections contain 12 resistance
band circuits and 4 circuits with no resistance bands, so if you forget your
resistance band at home, you have no excuse!

- Make sure to read the instructions at the top of each section to


understand how best to use each workout.

Burnometer

Each circuit is rated with a burnometer demonstrating its difficulty.

: Moderate

: OK ouch

: WHY DID YOU DO THIS GRACE WHY ARE YOU LIKE THIS MY
GLUTES ARE ON FIRE

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Exercises

With Resistance Band


Keep
Clams your feet
together.

Fire Hydrants

7
Get
Crab Walks low!

Tilt your
hips forward and
squeeze your glutes
Glute Bridges at the top!

8
Bodyweight Hip Thrusts

Bodyweight Squats

9
Banded Seated Hip Abduction

Ass
Bodyweight 3-Pulse Squats to grass!

10
Bodyweight 1 ¾ Squats

RB Jump Squats

11
No Resistance Band

Squeeeeze
Reverse Hyperextensions yo’ glutes!

Donkey Kicks

12
Frog Pumps (full credits to Bret Contretas)

Tuck
your chin in
and keep the
soles of your feet
together!

Posterior Plank

13
Bird Dogs

Single Leg Glutes Bridges

14
Single Leg Hip Thrusts
Dig
your heels
into the
ground

Bodyweight Split Squats

15
Jump Lunges

3-Pulse Lunges

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Glute Activation
Choose one of these activation circuits to do at the beginning of every leg or glute related
workout, or even just to get a quick burn in the morning!

Perform the exercises in a circuit as follows:

Exercise A Exercise B Exercise C Rest for 30 seconds.

Repeat the circuit x2, and you’ll be warmed up, activated and ready to go!

TIP: Don’t be afraid to activate your glutes again mid-workout if you find they’re not
properly turned on. Repeat your chosen activation circuit once or twice to get them fired
up!

Resistance Band Circuits

1.
A. Bodyweight
Hip Thrusts 

x20

B. RB Seated Hip
Rest for 30 X2
Abduction 

seconds.
x30

C. Crab Walks 

x10 each way

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2.

A. Fire Hydrants
x20 per leg

X2 B. Bodyweight
Rest for 30
Hip Thrusts 

seconds.
x20

C. Bodyweight 1
¾ Squats 

x10

3.

A. Clams 

x20 each side

Rest for 30 X2 B. Glute Bridges


seconds. x20

C. Fire Hydrants
x20 per leg

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4.
A. Bodyweight
Squats x20

Rest for 30 X2 B. Crab Walks 



seconds. x10 each way

C. Glute Bridges
x20

5.

A. Bodyweight
3-Pulse Squats
x10

Rest for 30 X2 B. Glute Bridges


x20 (weight on
seconds.
heels)

C. Clams 

x20 per side

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6.

A. Fire Hydrants
x20 per leg

Rest for 30 X2 B. Bodyweight


seconds. Squats x20

C. Banded Seated
Hip Abduction 

x30

7.

A. Fire Hydrants
x20 per leg

Rest for 30 X2 B. Bodyweight


3-Pulse Squats
seconds. x10

C. Crab Walks x10

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8.

A. Bodyweight 1
¾ Squats 

x10

Rest for 30 X2 B. Crab Walks


seconds. x10

C. Clams 

x20 per side

9.

A. Banded Seated
Hip Abduction 

x30

Rest for 30 X2 B. Clams 



seconds. x20 per side

C. Bodyweight
3-Pulse Squats
x10

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10.

A. Bodyweight
3-Pulse Squats
x10

Rest for 30 X2 B. Glute Bridges


seconds. x20

C. Bodyweight 1
¾ Squats 

x10

11.

A. Fire Hydrants
x20 per leg

Rest for 30 X2
B. Glute Bridges
seconds. x20

C. Bodyweight
3-Pulse Squats
x10

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12.

A. Bodyweight
Squats 

x20

Rest for 30 X2 B. Crab Walks


seconds. x10 each way

C. Bodyweight 1
¾ Squats

x10

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No Resistance Band Circuits
1.

A. Single Leg
Glute Bridges 

x10 per leg

Rest for 30 X2
B. Posterior Plank
seconds. x12

C. Bird Dogs 

x10 per leg

2.

A. Reverse
Hyperextensions
x20

Rest for 30 X2 B. Single Leg


Glute Bridges 

seconds.
x10 per leg

C. Posterior Plank
x12

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A. Donkey Kicks
3. x30 per leg

Rest for 30 X2 B. Frog Pumps


seconds. x10

C. Bird Dogs 

x10 per leg

4.

A. Single Leg Hip


Thrusts 

x10 per leg

Rest for 30 X2 B. Reverse


Hyperextensions
seconds.
x20

C. Frog Pumps
x10

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Glute Burnouts
Choose one of these burnout circuits to do at the end of every leg or glute related workout,
or even just to get a quick burn after cardio!

Perform the burnouts with multiple exercises in a circuit as follows:

Exercise A Exercise B Exercise C Rest for 30 seconds.

Repeat the circuit x3, and your glutes will be sufficiently burnt out!

Resistance Band Circuits

1.

A. Clams 

x20 each side

Rest for 30 X3 B. Fire Hydrants


seconds. x20 per leg

C. Crab Walks 

x10 each way

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2.

A. Clams 

x20 each side

B. Bodyweight
Rest for 30 X3 Hip Thrusts 

seconds.
x20

C. Bodyweight 1
¾ Squats 

x10

3.

A. Bodyweight
3-Pulse Squats
x10

Rest for 30 X3 B. Glute Bridges


seconds. x20

C. Bodyweight 1
¾ Squats 

x10

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4.

A. Clams 

x20 each side

Rest for 30 X3 B. Crab Walks x10


seconds. each way

C. Bodyweight
Squats 

x20

5.

A. Fire Hydrants
x20 per leg

Rest for 30 X3 B. Glute Bridges


seconds. x20

B. Bodyweight
3-Pulse Squats
x10

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6.

A. Crab Walks x10


each way

B. Banded
Rest for 30 X3 Seated Hip
seconds. Abduction 

x30

C. Fire Hydrants
x20 per leg

7.

A. Glute Bridges
x20

Rest for 30 X3 B. Bodyweight


Hip Thrusts 

seconds.
x20

C. Bodyweight
3-Pulse Squats
x10

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8.

A. RB Jump
Squats 

x20

X3

Rest for 30 B. Bodyweight


seconds. 3-Pulse Squats

x10

9.

A. Clams 

x20 each side

Rest for 30 X3 B. Glute Bridges


seconds. x20

C. Bodyweight 1
¾ Squats 

x10

30
10.
A. Banded
Seated Hip
Abduction 

x30

Rest for 30 X3 B. Crab Walks 



seconds. x10 each way

B. Bodyweight
3-Pulse Squats
x10

11.

X3

A. RB Jump Rest for 30


Squats 

seconds.
x40

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12.

A. Bodyweight
3-Pulse Squats
x10

X3

B. Bodyweight 

Rest for 30
1 ¾ Squats 

seconds.
x10

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No Resistance Band Circuits

1.

A. Single Leg
Glute Bridges 

x10 per leg

B. Single Leg Hip


Rest for 30 X3
Thrusts 

seconds.
x10 per leg

B. Posterior Plank
x12

2.
A. Jump Lunges
x15 per leg

X3

Rest for 30 B. 3-Pulse Lunges 



seconds. x10 per leg

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3.

X3

Bodyweight Split
Rest for 30
Squats 

2x50 per leg seconds.

4.

X3

Rest for 30
Frog Pumps x50
seconds.

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Home Glute Workouts
Here are 16 Home Glute Workouts using only resistance bands! Feel free to add weights
for an extra burn.

Perform the first circuit x3, then move on to the second circuit.

Perform the burnouts with multiple exercises in a circuit as follows:

Exercise A Exercise B Exercise C Rest for 30 seconds.

Resistance Band Circuits

1.
A. Glute A. Reverse
Bridges 
 Hyperextensions 

x20 x20

B. Bodyweight
Rest for 30
Rest for 30
seconds.
X3 Squats 
 seconds.
X3 B. Jump Lunges
x12 per leg
x20

C. Bodyweight C. Single Leg


Hip Thrusts 
 Hip Thrusts 

x20 x10 per leg

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2.
A. Reverse A. Clams 

Hyperextensions x20 each side
x20
B. Bodyweight B. Bodyweight
Rest for 30
Rest for 30
seconds.
X3 Squats 
 seconds.
X3 3-Pulse Squats
x20 x10

C. Donkey Kicks C. Fire Hydrants


x30 per leg x20 per leg

3.

A. Bird Dogs 
 A. Bodyweight


x10 per leg Hip Thrusts 

x20

B. RB Jump B. Bodyweight
Rest for 30
Rest for 30
seconds.
X3 Squats 
 seconds.
X3 3-Pulse Squats
x20 x10

C. Banded C. Donkey Kicks


Seated Hip x30 per leg
Abduction x30

4.

A. Donkey Kicks
 A. Clams 



x30 per leg x20 each side

B. RB Jump B. Bodyweight
Rest for 30
Rest for 30
seconds.
X3 Squats 
 seconds.
X3 3-Pulse Squats
x20 x10

C. Posterior
C. Frog Pumps
Plank 

x10
x12

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5.

A. Fire Hydrants A. Single Leg


x20 per leg Glute Bridges
x10 per leg

B. Bodyweight 
 B. RB Jump
Rest for 30
Rest for 30
seconds.
X3 1 ¾ Squats 
 seconds.
X3 Squats 

x10 x20

C. Bird Dogs x10 C. Crab Walks 



per leg x10

6.
A. 3-Pulse A. Single Leg
Lunges 
 Hip Thrusts 

x10 per leg x10 per leg

B. Bodyweight B. Bodyweight 

Rest for 30
Rest for 30
seconds.
X3 Squats 
 seconds.
X3 1 ¾ Squats 

x20 x10

C. Glute Bridges 
 C. Clams 



x20 x20 each side

7.
A. Bodyweight A. Reverse
Hip Thrusts 
 Hyperextensions 

x20 x20

B. Bodyweight B. RB Jump
Rest for 30
Rest for 30
seconds.
X3 Squats 
 seconds.
X3 Squats 

x20 x20

C. Bodyweight C. Banded
Split Squats 
 Seated Hip
x15 per leg Abduction x30

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8.

A. Frog Pumps A. Donkey Kicks 



x10 x30 per leg

B. RB Jump B. Bodyweight 

Rest for 30
Rest for 30
seconds.
X3 Squats 
 seconds.
X3 1 ¾ Squats 

x20 x10

C. Bird Dogs x10 C. Fire Hydrants


per leg x20 per leg

9.
A. Banded Seated A. 3-Pulse
Hip Abduction 
 Lunges 

x30 x10 per leg

B. Bodyweight Rest for 30 B. Bodyweight


Rest for 30
seconds.
X3 seconds.
X3 3-Pulse Squats
Squats x20
x10

C. Bodyweight C. Posterior
Split Squats 
 Plank 

x15 per leg x12

10.
A. Bodyweight
A. Frog Pumps
Hip Thrusts 
 x10
x20

B. RB Jump B. Bodyweight
Rest for 30
Rest for 30
seconds.
X3 Squats 
 seconds.
X3 3-Pulse Squats
x20 x10

C. Single Leg C. Posterior


Hip Thrusts 
 Plank 

x10 per leg x12

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11.

A. Bird Dogs 
 A. Bodyweight


Split Squats x15
x10 per leg
per leg

B. Jump Lunges Rest for 30 B. Bodyweight 1


Rest for 30
seconds.
X3 x12 per leg seconds.
X3 ¾ Squats 

x10

C. Crab Walks C. Glute Bridges 



x10 each way x20

12.
A. Single Leg A. 3-Pulse
Glute Bridges x10 Lunges 

per leg x10 per leg

B. Bodyweight 

Rest for 30
Rest for 30
seconds.
X3 1 ¾ Squats 
 seconds.
X3 B. Jump Lunges
x12 per leg
x10

C. Banded Seated C. Bodyweight


Hip Abduction 
 Hip Thrusts 

x30 x20

13.
A. Reverse
A. Fire Hydrants 

Hyperextensions x20 per leg
x20

B. Bodyweight B. RB Jump
Rest for 30
Rest for 30
seconds.
X3 3-Pulse Squats
 seconds.
X3 Squats 

x10 x20

C. Frog Pumps C. Crab Walks


x10 x10 each way

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14.

A. Posterior A. Bodyweight
Split Squats x15
Plank x12
per leg

B. Bodyweight 

Rest for 30 B. Jump Lunges
Rest for 30
seconds.
X3 1 ¾ Squats 
 seconds.
X3 x12 per leg
x10

C. Single Leg C. 3-Pulse


Glute Bridges Lunges 

x10 per leg x10 per leg

15.
A. Single Leg Hip
A. Donkey Kicks 

Thrust 

x30 per leg
x10 per leg

B. Jump Lunges B. Bodyweight


Rest for 30
Rest for 30
seconds.
X3 x12 per leg seconds.
X3 Squats 

x20

C. Single Leg
C. Crab Walks 

Glute Bridges
x10 each way
x10 per leg

16.

A. Clams 
 A. Single Leg


Hip Thrusts 

x20 each side
x10 per leg

B. Bodyweight
Rest for 30 B. Jump Lunges
Rest for 30
seconds.
X3 3-Pulse Squats seconds.
X3 x12 per leg
x10

C. Posterior
C. Frog Pumps
Plank 

x10
x12

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Gym-Based Booty Exercises
Here are some of my favourite booty growing exercises I do at the gym. For photos, videos,
reps and sets make sure to get the Grace Fit Guide or subscribe to my YouTube channel for
free workouts!

- Leg Press (try with a resistance band for extra burn!)

- Single-Leg Leg Press

- Step Ups

- Kettlebell Swings

- Barbell Squats

- Front Squats

- Lying Leg Curl

- Seated Leg Curl

- Cable Squats

- Hip Thrusts

- Cable Kickbacks

- Walking Lunges

- Bulgarian Split Squats

- Cable Glute Pull-Throughs

- Sumo Deadlifts

- Romanian Deadlifts

- Stiff-Leg Deadlifts

- Goblet Squats

- Single Leg Deadlifts

- Barbell Glute Bridges

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Key Resources
Knowledge is power!

I have never, nor will I ever claim I am an expert in anything. I love to learn and a load
of the progress I have made it due to my research and education I do in my own time.
Don’t just trust everyone you see on your Instagram and YouTube feeds – hit up your
good old friend google and get reading!

Here are a few of my favourite resources for glute knowledge:

๏ Bret Contreras AKA. The Glute Guy:

Practically everything Bret has ever written will help you in some way to
understand the glutes more. He has considered and evaluated almost every
single study ever performed on the glutes and come up with his own research
and results.

Instagram: @bretcontreras1

Website: bretcontreras.com

๏ www.bodybuilding.com: for workouts, articles and loads more!

๏ gracefitguide.com: Um yes I may be plugging my own guide in my own guide but


yeah, the Grace Fit Guide includes both glute activation circuit and finishers, as well
as full gym-based glute, legs, arms, shoulders, back, chest, abs and cardio workouts.

๏ Shona Vertue: Shona taught me so much about glutes and the little things you can
do to enhance your workouts. I strongly recommend both her social media pages
and her book!

Instagram: @shona_vertue

Website: www.shonavertue.com

๏ Abby Carpenter: Abby was my first ever coach, and the only coach that I learnt a
great deal from. She still has the ability to absolutely murder my glutes (and any
muscle group she chooses).

Instagram: @gains4girls

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Acknowledgements
I just want to say thank you to each and every one of you who has purchases of any
of my #GFG products. Thank you for your unwavering support and thank you for
believing in me. I wake up every day to the most incredible #GFG family with some
even more incredible goals, and it is my privilege to help you reach them.

Make sure you share your journey with me on social media!

Tag @gracefitguide #GFG #GraceFitGuide #GFGBB

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