тренировки хлои кинг на русском песочные часы
Abs & Booty Hourglass Challenge
Type: Abs, Waist, Butt
Equipment: Fitness Mat, Resistance Bands
2 workouts | 25 min (in total)
3 workouts | 35 min (in total)
3 workouts | 35 min (in total)
2 workouts | 20 min (in total)
3 workouts | 35 min (in total)
10 Mins Side Booty
1 workouts | 10 min (in total)
2 workouts | 25 min (in total)
3 workouts | 35 min (in total)
4 workouts | 45 min (in total)
3 workouts | 35 min (in total)
3 workouts | 40 min (in total)
2 workouts | 20 min (in total)
3 workouts | 35 min (in total)
1 workouts | 10 min (in total)
4 workouts | 45 min (in total)
3 workouts | 40 min (in total)
15 Mins Sexy Legs & Booty
2 workouts | 20 min (in total)
4 workouts | 50 min (in total)
2 workouts | 20 min (in total)
3 workouts | 30 min (in total)
15 Mins Sexy Legs & Booty
Will I really get curves?
This is extremely dependent on your diet, genetics and how often you train. As mentioned in the general FAQ, spot reduction and targeted fat loss does not exist. Additionally, if you you’re used to working out, or you work out regularly, you may need to add intensity/resistance where appropriate in order to see results.
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 I am losing my shape, why?
The most common reason for this is that you’re eating a little bit too much food. Because this program doesn’t incorporate a lot of high intensity cardio, it might mean that your workouts are using a little bit less energy than they normally would, and you have to adjust how much you’re eating accordingly. This is particularly true if you notice that you’re losing shape around your waist.
Will this help me get rid of hip dips?
There is no guarantee that this program will help you to remove hip dips. Hip dips are highly genetic and almost everybody has them different extents. They have to do with your bone structure, more than fat or muscle. This program does, however, include some exercises to grow the side of your glutes, which will make hip dips less obvious.
Who is this program aimed towards?
The hourglass programs are aimed towards beginners/intermediates. However, adding resistance can ramp up the intensity of the program as well!
Will I lose weight on this program?
How do I engage my core?
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.
Get Peachy Challenge
Type: Booty, Abs, Full Body
Equipment: Fitness Mat, Dumbells (Optional), Resistance Bands (Optional)
3 workouts | 5 exercises, 3 sets each
4 workouts | 25 min (in total)
Toned Arms Workout
3 workouts | 5 exercises, 3 sets each
4 workouts | 25 min (in total)
3 workouts | 5 exercises, 3 sets each
3 workouts | 10 min (in total)
3 workouts | 5 exercises, 3 sets each
4 workouts | 25 min (in total)
3 workouts | 5 exercises, 3 sets each
4 workouts | 25 min (in total)
Toned Arms Workout
3 workouts | 5 exercises, 3 sets each
3 workouts | 10 min (in total)
3 workouts | 5 exercises, 3 sets each
4 workouts | 25 min (in total)
3 workouts | 5 exercises, 3 sets each
4 workouts | 25 min (in total)
Toned Arms Workout
3 workouts | 5 exercises, 3 sets each
4 workouts | 20 min (in total)
3 workouts | 5 exercises, 3 sets each
4 workouts | 25 min (in total)
3 workouts | 5 exercises, 3 sets each
4 workouts | 25 min (in total)
Toned Arms Workout
3 workouts | 5 exercises, 3 sets each
4 workouts | 25 min (in total)
Who is ‘The Glute Guy’, Bret Contreras?
Bret Contreras ( https://bretcontreras.com/ ) is considered to be the world’s foremost expert on glute training. He has a PhD in Sports science, and is the author of Glute Lab, Strong Curves and Bodyweight Strength Training Anatomy.
What equipment do I need?
You will need a set of dumbbells (or a few sets for progression), a set of resistance bands (with various levels of resistance for progression), and a bench (or a couch/stool/something sturdy).
Can I do this workout with just bodyweight?
Yes you can. It is recommended for beginners, or anyone that’s new to training their lower body and glutes, to start with bodyweight. It is important to get the foundation right before loading on weights to avoid risk of injury. It is also important to learn to activate the right muscles and doing it in a full range of motion before adding weights.
What is the right weight to use?
What are some ways we can increase intensity without increasing weight?
You can increase it by:
Can I do this program with another weight loss program?
No. It is recommended to do one program at a time. Combining two can be counterproductive and may cause unnecessary stress (or even injury) to your body.
I can’t activate my glutes during the main workout. What exercises can i do to help with that?
Some people may have difficulty activating their glutes. You may try some of these warm up glute activation exercises. Choose 3-5 exercises below as part of your glute activation warm up exercises if necessary. Do not overdo it as you don’t want to fatigue your muscles before the main workout.
One side of my glutes is bigger than the other, what should i do?
Perform the exercises in circuit fashion; first the abduction, then the clam, then the quadruped, then the bridge, then repeat. Don’t do any of these drills for the stronger leg/glute and don’t use resistance bands or ankle weights.
In order to grow my glutes, is it necessary to be in a caloric surplus?
It will be beneficial.
Eating at a caloric surplus while following this program may result in the following:
Eating at a caloric maintenance while following this program may result in the following:
I want my butt to get smaller, not larger. What should I do?
Diet makes the difference. The training stays the same. The training methods that cause your muscles to grow during a caloric surplus are the training methods that cause you to retain/hold onto your muscles during a caloric deficit.
Eating at a caloric maintenance while following this program may result in the following:
Eating at a caloric deficit while following this program may result in the following:
Eating at a caloric surplus while following this program may result in the following:
Why are there so many reps and sets in this video?
Structured progressive resistance training programs using multiple sets and reps help to increase muscular hypertrophy (muscle growth). Adding more sets, reps or intensity can create metabolic stress and muscular tension to the worked muscle groups. Some muscular damage may occur if you’re new to working out, new to the exercises, or due to high volume training.
What is progressive overload?
Progressive overload involves continually increasing the demands on the musculoskeletal system to continually make gains in muscle size, strength, and endurance. Training programs need to be progressed with higher volumes (more sets, reps, frequency and intensity) to force muscles to regenerate their cellular makeup and produce increased size.
Why are we taking 90-120 seconds rest in between exercises?
The recommended rest time between sets is about 90 seconds. It is important to rest your muscles before doing the next set as you want to make sure to do it in good form, and to avoid injury. If you preferred shorter rest time of 60 seconds, it is okay too as long as you are NOT compromising your form.
While resting, your body recovers adenosine triphosphate (ATP) and phosphocreatine (PC), which are the primary sources of fuel your body uses for short, but intense, bouts of muscle contraction (like when you are lifting weights). Resting for 60 seconds will allow approximately 85 to 90% recovery of ATP and PC, while resting a bit longer will replenish more. It takes about 3 mins to replenish approximately 100% of ATP and PC.
What is the purpose of doing repeated sets of the same exercise?
Repeating the same exercise helps is to increase the total volume of tension which can assist in muscle growth. There are a few factors when it comes to muscle growth: metabolic stress, mechanical tension or muscular damage. Doing multiple sets of the same exercise may help in promoting some of these factors.
What is the difference between a compound exercise and isolated exercise?
A compound exercise uses multiple muscle groups and joints at the same time and an isolated exercise is targeted and works one joint and one specific group of muscles.
Squatting is a compound exercise as it works your hamstring, quads, glutes, calves and core muscles. It also requires the use of multiple major joint regions including ankle (into ankle dorsiflexion as you squat down), your knee joint (not caved in), your lumbo-pelvic-hip-complex (not arched and rounded). Your shoulder joint (chest tall and not rounded shoulders) and head & neck (neutral, looking forward).
Bicep curls are an isolated exercise as it works mostly your bicep muscle fibres and uses primarily the elbow joint.
Is feeling sore in the glutes a good indicator that they are growing?
It is a sign that you have caused muscular damage to your glutes. If you eat sufficient calories (i.e. in surplus) with a balanced diet, you will be able to rebuild the damaged muscle fibres, making them slightly stronger (and bigger over time) to handle more demanding workouts.
Why is my butt not sore?
Soreness is a decent indicator of muscle damage, but muscle damage is just one of three primary mechanisms of muscle hypertrophy.
There are more to building strength and muscle mass. Some soreness is good, but the law of diminishing returns applies. Excessive soreness prevents you from achieving quality workouts on subsequent days. If you perform full body training sessions several times per week, then soreness will prevent you from gaining strength. Building a stronger body over time should be the long-term goal, not crippling yourself so that you can barely move the following day.
Why is my butt not growing?
Why am I not seeing results?