Ultimate Booty Workouts by Tamara Grand

Author:Tamara Grand [Grand, Tamara]
Language: eng
Format: epub
Publisher: Ulysses Press

Phase 3: Leaning and Cutting Workout A

Start with a 5- to 10-minute, whole-body warm-up (page 94) and finish with foam rolling and stretching (page 108).

Phase 3: Leaning and Cutting Workout B

Start with a 5- to 10-minute, whole-body warm-up (page 94) and finish with foam rolling and stretching (page 108).

You’ve Finished the Program: Now What?

Congratulations! You’ve finished the 12-week Ultimate Booty Workouts program. If you followed the principles of consistency and progression we discussed earlier, and made the appropriate changes to your diet, you should be noticing a higher, firmer, rounder, and more sculpted derriere. But don’t stop now. In all likelihood, there’s still room for improvement and at the very least, you’ll want to maintain the gains you’ve made over the past 3 months.

There are a couple of different directions you could take with your training, depending on your fitness goals.

Looking to continue focusing on glute and leg training? Take a week off (rest is good for you) and then repeat the entire 12 weeks of the program, but with heavier weights (and more challenging versions of the exercises) the second time around. If you started the program as a Beginner, try the Intermediate exercise options. As you go back to Phase 1, you’ll find that the weights that challenged you the first time through will no longer be enough to generate muscular fatigue. You can continue cycling through the three phases of this program as many times as you like; this technique of varying the loads and repetitions is called “periodization” and is practiced widely in the strength-training community. Just make sure to take a “rest” or “de-loading” week every time you finish Phase 3.

Wanting to train other body parts as well, but not lose the lower body gains you’ve worked so hard for? Cut your targeted leg and glutes training days back to once a week and repeat the Phases 2 and 3 of the program. Add in 2 to 3 days of whole body, metabolic strength training, working all muscle groups in a single session, focusing on compound, bang-for-your-buck exercises. Depending on your age and experience, you may need to continue with twice-a-week legs and glutes training to avoid de-conditioning. Continue recording your workouts in your journal to determine the best training schedule for your body.

Still feeling the need to reduce body fat? Extend Phase 3 by another month and add an additional cardio interval workout on your “rest” days. As mentioned previously, HIIT-style training will be far more beneficial to your fat loss goals than endurance training. Work harder, not longer.

Regardless of which option you decide on, make sure you’re challenging yourself by regularly progressing the exercises and loads. As a general rule of thumb, aim to switch up your training every 4 to 6 weeks, before your body adapts to the stimulus and stops responding to your workouts.

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