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Bikini Butt Lift Program

BikiniButtLiftPoster-2

Who doesn’t want to have a nicely round and lifted butt that will look amazing in any pair of jeans or bikinis? And let’s not forget about the health benefits of having strong, shapely glutes. How about a pain-free lower back? The gluteal complex of muscles (i.e., gluteus maximus, medius and minimus) plays a key role in helping take stress off the spine during multiplanar movements. In many cases, the main reason for lower back pain are week glutes. If the gluteus maximus muscle is not working properly, stress from multi plantar  movements is instead transferred to the lumbar spine, which can manifest as lower back pain and create further misalignments in our posture.

This intense 12 week butt focused program is for those of you who want to build strong, round glutes – a foundation of a great physique and a healthy body that you can be proud of. The best way to activate those muscles is through consistent training. The more often you train your glutes the faster they grow in size and strength. This program is specifically designed to accelerate the muscle development and bring you the most incredible results in only 3 months.

There will be a workout waiting for you in this program every single day and you will be able to choose from different warm up and cool down routines. Most of the workouts will focus on your lower body and glutes, but you’ll be also targeting your core and upper body with weekly bodyweight workouts. Every week you’ll have 2 days of active recovery, and focus mainly on light exercise and stretching.

This is the equipment you’ll need for the workouts in this program:

  1. Medium Kettlebell and/or Medium/Heavy Kettlebell (I’m using 26lb and 44lb – not kg!!)
  2. Power Band
  3. Pair of Dumbbells with flat edges (I use 12lbs – if you’re a strong and really motivated woman you can use 15lbs)
  4. Exercise ball (optional – you can use a chair and a pillow instead)
  5. 2 Yoga Blocks (optional – you can use a step or other sturdy elevated platform)
  6. If you need an extra boost of energy and metabolism, get my Pre-Workout Protein Blend with Botanical Fat Burner.

    protein-blend-frozen-dessert

This program requires a ZGYM Membership to activate.

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Note: Please log in to start the program. The Bunny Slope Beginner Program is free for everyone, but all other programs require the purchase of a membership.

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Program Schedule

Done Day Workout Reps/Time Fitness
Day 1 Lifted Butt Series #11 X
Day 2 Body Crush #24 – ABS
Day 3 Stretch & Tone #1
Day 4 Lifted Butt Series #7
Day 5 15 Minute Fat Burn #4
Day 6 Lifted Butt Series #16
Day 7 Power Yoga #6
Done Day Workout Reps/Time Fitness
Day 1 Lifted Butt Series #9 X
Day 2 15 Minute Fat Burn #6
Day 3 Stretch & Tone #2
Day 4 Lifted Butt Series #6
Day 5 15 Minute Fat Burn #7
Day 6 Lifted Butt Series #17
Day 7 Power Yoga #40
Done Day Workout Reps/Time Fitness
Day 1 Lifted Butt Series #15 X
Day 2 15 Minute Fat Burn #8 – SIX PACK ABS!
Day 3 Stretch & Tone #3
Day 4 Lifted Butt Series #4
Day 5 Body Crush #24 – ABS
Day 6 Lifted Butt Series #18 X
Day 7 Power Yoga #39 – Backbend Practice
Done Day Workout Reps/Time Fitness
Day 1 Lifted Butt Series #8 X
Day 2 15 Minute Fat Burn #4
Day 3 Stretch & Tone #4
Day 4 Lifted Butt Series #3 X
Day 5 15 Minute Fat Burn #6
Day 6 Lifted Butt Series #20 X
Day 7 Power Yoga #35 – Stretching for Side Split
Done Day Workout Reps/Time Fitness
Day 1 Lifted Butt Series #11 X
Day 2 15 Minute Fat Burn #7
Day 3 Stretch & Tone #5
Day 4 Lifted Butt Series #7
Day 5 15 Minute Fat Burn #8 – SIX PACK ABS!
Day 6 Lifted Butt Series #16
Day 7 Power Yoga #21
Done Day Workout Reps/Time Fitness
Day 1 Lifted Butt Series #9 X
Day 2 Body Crush #24 – ABS
Day 3 Stretch & Tone #6
Day 4 Lifted Butt Series #6
Day 5 15 Minute Fat Burn #4
Day 6 Lifted Butt Series #17
Day 7 Power Yoga #23
Done Day Workout Reps/Time Fitness
Day 1 Lifted Butt Series #15 X
Day 2 15 Minute Fat Burn #6
Day 3 Stretch & Tone #7
Day 4 Lifted Butt Series #4
Day 5 15 Minute Fat Burn #7
Day 6 Lifted Butt Series #18 X
Day 7 Power Yoga #6
Done Day Workout Reps/Time Fitness
Day 1 Lifted Butt Series #8 X
Day 2 15 Minute Fat Burn #8 – SIX PACK ABS!
Day 3 Stretch & Tone #8
Day 4 Lifted Butt Series #3 X
Day 5 Body Crush #19 X – Upper Body
Day 6 Lifted Butt Series #20 X
Day 7 Power Yoga #40
Done Day Workout Reps/Time Fitness
Day 1 Lifted Butt Series #11 X
Day 2 Body Crush #28 X
Day 3 Stretch & Tone #9
Day 4 Lifted Butt Series #7
Day 5 Body Crush #23 X
Day 6 Lifted Butt Series #16
Day 7 Power Yoga #39 – Backbend Practice
Done Day Workout Reps/Time Fitness
Day 1 Lifted Butt Series #9 X
Day 2 Body Crush #19 X – Upper Body
Day 3 Stretch & Tone #10
Day 4 Lifted Butt Series #6
Day 5 Body Crush #28 X
Day 6 Lifted Butt Series #17
Day 7 Power Yoga #35 – Stretching for Side Split
Done Day Workout Reps/Time Fitness
Day 1 Lifted Butt Series #15 X
Day 2 Body Crush #23 X
Day 3 Stretch & Tone #1
Day 4 Lifted Butt Series #4
Day 5 Body Crush #19 X – Upper Body
Day 6 Lifted Butt Series #18 X
Day 7 Power Yoga #21
Done Day Workout Reps/Time Fitness
Day 1 Lifted Butt Series #8 X
Day 2 Body Crush #28 X
Day 3 Stretch & Tone #2
Day 4 Lifted Butt Series #3 X
Day 5 Body Crush #23 X
Day 6 Lifted Butt Series #20 X
Day 7 Power Yoga #23

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