Nikki Blackketter - 6 Week Booty Building Programpdf 5g4x2u

Six Week Guide to Bigger Glutes Training: Rules for lifting: -To BUILD MUSCLE—you must be in a caloric surplus, so don’t forget this when you are trying to make muscular gains! Get in your protein requirements and eat carbs to grow! -To BUILD MUSCLE and/or LOSE FAT, you must LIFT HEAVY. Your body needs a reason to keep muscle around. Otherwise, as muscle takes up more energy, your body will look to burn your muscle before/while it burns fat. If you are using your muscles frequently, your body will not burn it because it knows that you are USING IT. Lifting heavy will NOT make you bulky. But you must do it, if you optimum results and a ‘toned appearance’. “Heavy” is relative, what is heavy for you might not be heavy for someone else but that’s okay—do not compare, just do as much as you can. -Lift as HEAVY AS YOU CAN. If you can do more than how many reps I give you, add weight on! Example: 3x10—if you can physically do more than 10 reps at that weight, your next set needs to be heavier. You should struggle to complete each set. It should be hard. -Focus on keeping your back straight and your abs/core tight and in during your lifts. Get the form down before you go heavy. -Always keep your heart rate up! It’s important for keeping your calorie burn at a max. Give yourself 30-75 seconds in between sets—no more! -You should finish the weight portion of your workout in about 45-60 minutes. And even following this with steady state cardio, you should never be in the gym for longer than 1.5 hours a day. It’s just unnecessary. Feel free to separate your workouts though, you don’t have to do cardio right away. -Make sure to stretch!! Before and after-- stretching is very important for recovery. Stretching in the sauna really helps loosen the muscles up if you’re up for it. -Keep your core TIGHT during lifting days! Focus on keeping your abs hard and focused during your movements, this will help you develop abs even more so than straight ab/core circuits (though we’ll do those too).

You will complete week 1, then scroll down and do second workout split for week 2, then return to first workout for week 3, etc.

Weeks 1, 3, & 5: Day 1: Glutes/Hamstrings CIRCUIT ONE o 12 reps- Sumo Deadlift https://www.youtube.com/watch?v=1v4r9hht_K4 o 12 reps per movement- Swiss Ball Triple Threats (hips up at all times) https://www.youtube.com/watch?v=vxE2dSk53yY o 20 reps- Jump Squats https://www.youtube.com/watch?v=DeTBwEL4m7s REPEAT 2 TIMES CIRCUIT TWO o 15 reps- Stiff Leg Deadlifts o 12 reps- Hamstring Curls o 20 reps- Cable Kickbacks REPEAT 2 TIMES CIRCUIT THREE o 15 reps- Barbell Hip Thrusts o 20 reps (10 reps per leg)- Single Leg Barbell Squat http://www.bodybuilding.com/exercises/detail/view/name/one-leg-barbell-squat o 12-15 reps each leg – Single Leg Leg press (leg positioned high to hit the hamstrings) REPEAT 2 TIMES o AB CIRCUIT

Day 2: Shoulders/Chest/Glutes o o o o o

o o o o o o o o

CIRCUIT ONE 15 reps - Arnold press http://www.bodybuilding.com/exercises/detail/view/name/arnold-dumbbell-press 10-12 reps- Incline Pushups 15 reps - Upright Barbell Row http://www.bodybuilding.com/exercises/detail/view/name/upright-barbell-row 10-12 reps- Cable, Dumbbell, or Machine Flyes http://www.bodybuilding.com/exercises/detail/view/name/cable-crossover 15-20 reps- Glute Cable Kickbacks REPEAT 3 TIMES CIRCUIT TWO 10 reps – Dumbbell 6 Ways https://www.youtube.com/watch?v=78Xp-­‐nbOdF8   12 reps- Reverse Flyes on machine 8 reps- Knee Pushups 10 reps – Front/Side Lat Raise squatting against wall 8-10 reps- Flat Bench Dumbbell Chest Press https://www.youtube.com/watch?v=ekXIBmGXjfg 15-20 reps- Face Pulls with rope 25 reps- Glute Abductor REPEAT 2 TIMES

Day 3: Triceps/Biceps/Calves o o o o

CIRCUIT ONE 12-15 reps- EZ Bar Skull Crushers 20 reps each arm- Alternating Bicep Curls (lighter weight—get the pump!) 15 reps each arm- Tricep dumbbell kickbacks http://www.bodybuilding.com/exercises/detail/view/name/tricep-dumbbellkickback 12 reps- EZ Bar (Together) Curls http://www.bodybuilding.com/fun/one-move-for-big-biceps-the-ez-bar-curl.html REPEAT 3 TIMES

o o o o

CIRCUIT TWO 10 reps – Tricep Dips on a bench https://www.youtube.com/watch?v=0326dy_-CzM 15 reps each arm- Alternating Hammer Curls 12-15 reps – Tricep Cable Rope Pushdown 8 reps per movement- 21’s http://www.muscleandfitness.com/workouts/arms-exercises/add-inches-yourbiceps-21s REPEAT 2 TIMES

CIRCUIT THREE o 20 reps - Seated Calf Raises o 20 reps - Standing Calf Raises (smith machine or standing calf machine) REPEAT 2-3 TIMES o HIIT / PLYOS / CARDIO

Day 4: Back/Hamstrings o 2 sets of 20 reps – Wide Grip Lat Pull Down (light weight, focus of form and engaging lats) o 4 sets of 15 reps- Hamstring Curls with dumbbell https://www.youtube.com/watch?v=xSjmKTf4QbA o 4 sets of 10 reps- Conventional Deadlift https://www.youtube.com/watch?v=V8bDeB7UPFo o 4 sets of 12 reps- Straight Bar Pull Down http://www.bodybuilding.com/exercises/detail/view/name/straight-arm-pulldown o 4 sets of 15 reps- Seated Cable Rows o 3 sets of 12 reps- Stiff Leg Deadlift with dumbbells o 5 sets of 10 reps- Bent Over Barbell Rows o AB CIRCUIT

Day 5: Glutes/Quads o 3 sets of 15 reps each leg- Single Leg Leg Extension o 4 sets of 12 reps each leg- Dumbbell Split Squats o 5 sets of 12-15 each leg- Elevated Curtsey Lunge https://www.youtube.com/watch?v=dnD8FKuR_aw o 3 sets of 20- Sumo Squat o 4 sets of 12- Narrow Stance Squats on Smith Machine o HIIT / PLYOS / CARDIO

Weeks 2, 4, & 6: Day 1: Glutes/Hamstrings o o o o

CIRCUIT ONE 12 reps- Good Mornings 15 reps- Romanian Deadlift https://www.youtube.com/watch?v=WtWtjViRsKo 12 reps per movement- Swiss Ball Triple Threats (hips up at all times) https://www.youtube.com/watch?v=vxE2dSk53yY 8 reps- Glute Ham Raises REPEAT 2 TIMES

CIRCUIT TWO o 15 reps- Cable Pull Through with rope o 12 reps- Stiff Leg Deadlifts with bar o 20 reps- Cable Kickbacks REPEAT 2 TIMES CIRCUIT THREE o 15 reps- Weighted Barbell Hip Thrusts o 20 reps (10 reps per leg)- Single Leg Barbell Squat http://www.bodybuilding.com/exercises/detail/view/name/one-leg-barbell-squat o 12-15 reps each leg – Single Leg Leg press (leg positioned high to hit the hamstrings) o 20 reps each leg- Glute Pushdowns on assisted pull up machine REPEAT 2 TIMES o AB CIRCUIT

Day 2: Shoulders/Chest/Glutes o o o o o

o o o o o o o o

CIRCUIT ONE 15 reps each arm – Single Arm Side Raises with dumbbells 10-12 reps- Press with dumbbells on flat bench 15 reps - Upright Barbell Row http://www.bodybuilding.com/exercises/detail/view/name/upright-barbell-row 10-12 reps- Svend Press http://www.bodybuilding.com/exercises/detail/view/name/svend-press 15-20 reps- Glute Cable Kickbacks with 2 second squeeze at top REPEAT 3 TIMES CIRCUIT TWO 10 Reps- Cable Front Raises 12 reps- Reverse Flyes with 5 pound plates 8 reps- Barbell Chest Press 10 reps – Side Lat Raise squatting against wall with ball in between body and wall 8-10 reps- Incline Bench Dumbbell Chest Press https://www.youtube.com/watch?v=ekXIBmGXjfg 15-20 reps- Face Pulls with rope 25 reps- Glute Adductor REPEAT 2 TIMES

Day 3: Triceps/Biceps/Calves o o o o

o o o o o

CIRCUIT ONE 12-15 reps- Dips 20 reps each arm- Alternating Bicep Curls (lighter weight—get the pump!) 15 reps- Tricep Pressdowns with rope 12 reps- EZ Bar Curls with wide grip http://www.bodybuilding.com/fun/one-move-for-big-biceps-the-ez-bar-curl.html REPEAT 3 TIMES NOT A CIRCUIT 3 sets of 10 reps – Overhead extensions with rope http://www.bodybuilding.com/exercises/detail/view/name/cable-rope-overheadtriceps-extension 3 sets 15 reps each arm- Alternating Hammer Curls (light weight, focus on the negative) 3 sets of 12-15 reps – Dumbbell Kickbacks http://www.bodybuilding.com/exercises/detail/view/name/tricep-dumbbellkickback 3 sets of 8 reps per movement- 21’s http://www.muscleandfitness.com/workouts/arms-exercises/add-inches-yourbiceps-21s

CIRCUIT TWO o 20 reps – Calf Raises holding dumbbells o 10 reps – Calf Raises on leg press o 15 reps- Seated Calf Raises REPEAT 2 TIMES o HIIT / PLYOS / CARDIO

Day 4: Back/Hamstrings 3 sets of 15 reps – Close Grip Lat Pulldowns 5 sets of 8 reps- Assisted Pullups 4 sets of 12 reps- Hamstring Curls (laying OR standing) 4 sets of 6 reps- Conventional Deadlift (HEAVY) https://www.youtube.com/watch?v=V8bDeB7UPFo o 2 sets of 12 reps- Bent Over Barbell Rows o 2 sets of 15 reps- Close Grip Cable Rows o 3 sets of 12 reps each leg- Single Leg Stiff Leg Deadlift with dumbbells o o o o

Day 5: Glutes/Quads o 3 sets of 20- Leg Extension o 4 sets of 30- Walking Lunges holding dumbbells o 5 sets of 8- Sumo Squat Pulses on smith machine (pulses of 8 at bottom, come up = 1 rep) o 3 sets of 20- Regular Stance Hack Squat o 4 sets of 12- Leg Press o HIIT / PLYOS / CARDIO o AB CIRCUIT

Ab circuit to do 2-3x a week post workout!! -4x10-15 vertical chair knee raise -4x10-15 stability ball tuck https://www.youtube.com/watch?v=wZ67_GUjvxM -4x12-15 each side - forward lunge rotation – (you don’t have to come up from the lunge, just keep rotating your torso for your reps https://www.youtube.com/watch?v=Yz9-z090VQY ) -4x10-15 rope crunches http://www.bodybuilding.com/exercises/detail/view/name/rope-crunch

OPTIONAL PLYO CIRCUIT Supersets!! Get ready to SWEAT!! And feel free to do this circuit for your HIIT cardio also!

o 20 reps - jumping lunges https://www.youtube.com/watch?v=_zLTDUFjbXA ^^superset! Interchange sets with o 15 reps each leg - step ups REPEAT 3 TIMES -----rest 90 seconds o 15 reps Bulgarian split squat jumps https://www.youtube.com/watch?v=adOo4sio5l8 ^^superset! Interchange each set with a set of o 30 reps side to side box shuffle http://www.bodybuilding.com/exercises/detail/view/name/side-to-side-box-shuffle REPEAT 3 TIMES -----rest 90 seconds o 20 reps band shuffles https://www.youtube.com/watch?v=jK38fKUAY54 ^^superset! Interchange each set with a set of: o 20 reps jump squats http://www.bodybuilding.com/exercises/detail/view/name/freehand-jump-squat REPEAT 3 TIMES ***Finish with 10 minutes low intensity steady state cardio, stairmaster or treill***

BONUS SPLIT: Dumbbell Only Workouts! (Dumbbells are something easy to have around the house! Make sure you have 5 lbs up to 25 lbs or more for most effective workout!) THIS IS ONLY IF YOU DON’T HAVE REGULAR GYM EQUIPMENT AVAILABLE, THIS IS YOUR BACKUP OPTION WHEN TRAVELING OR AT HOTELS/ETC) Workout 1: Lower Body CIRCUIT ONE o 15 reps - Elevated sumo squats holding kettlebell o 12 reps each leg - Dumbbell step ups o 12 reps each leg - Dumbbell walking lunges REPEAT 3 TIMES CIRCUIT TWO o 15 reps - Straight leg dumbbell deadlifts o 10 reps per leg - One-leg dumbbell squat (aka Bulgarian split squat o 15 reps - Glute bridge holding dumbbell or barbell on hip REPEAT 3 TIMES

Workout 2: Upper Body CIRCUIT ONE o 15 reps - Bent-over dumbbell rows o 15 reps - Dumbbell bench press o 20 reps - Upright barbell row with dumbbells REPEAT 3 TIMES CIRCUIT TWO o 15 reps - Dumbbell shoulder press o 10-12 reps - Push Ups o 15 reps - Side Lateral Raise REPEAT 2 TIMES CIRCUIT THREE o 15 reps - Front Dumbbell Raise o 15 reps - Bent-over rear delt raises o 10 reps per arm – Renegade rows REPEAT 2 TIMES

Workout 3: Lower Body + Abs CIRCUIT ONE o 15 reps per leg – one leg glute hip thrust with DB or barbell on hip o 15 reps per leg – side lunge with dumbbells o 20 reps – Straight leg dumbbell deadlift | Pulse reps (don’t come up all the way, just pulse these to where you feel it in your hamstring the most, short reps) REPEAT 3 TIMES CIRCUIT TWO o 15 reps – Exercise ball hamstring leg curl o 10 reps each leg – Forward to backward lunge o 30 reps – Jumping lunges REPEAT 2 TIMES •

Follow with ab circuit shown at top

Take 1-2 rest or plyo/cardio only day(s) in between and then repeat!

Add in a session or two a week Here’s Some Cardio You Can Do: HIIT stands for high intensity interval training. This is meant to be HARD and get your heart rate UP! You will burn more calories in a smaller amount of time doing HIIT. MISS stands for moderate intensity interval training. This is not meant to be too hard or too easy. It is a good way to burn calories and is not as taxing on your body as HIIT. Example of a HIIT session: • 5 min warm up (slow steady pace) • 20-30 seconds HIGH INTESITY (sprint/high level on stairmaster/pushing your absolute HARDEST for 20-30 seconds) followed by • 45-75 seconds of LOW INTENSITY (walking, low level stairmaster, slow enough to get your heart rate back down) repeat 10-12 times • 5 min cool down (slow steady pace) SOME HIIT EXAMPLES: 1) Stairmaster—2 minutes at a low pace Level 5, 1 minute at high pace Level 18 2) Sprints! Treill or outside. 2 minute walk, 45 sec-1 min sprint at 9-12 mph (whatever a sprint for you is.) 3) Rowing machine—Row for 300meters, do 20 slow air squats, repeat for allotted time. 4) Sleds! Put weight on sled, push as fast and far as possible. Rest 2 minutes (aka walk it back). Repeat. 5) Your choice! Do it for the right amount of time and your heart rate should be THROUGH THE ROOF, like uncomfortably almost, for your high intensity 30-45 seconds and then 2 minutes of a slower intensity/rest. MISS Can be done on ANY machine: stair master, treill, elliptical, etc. Like I said, it should not be TOO easy-- your heart should still be beating at an increased rate and you should definitely break a sweat.

Supplements: None of these are necessary, just my personal recommendations! Fat loss is certainly possible without them, but these tools could help maximize and speed up the process! Fish Oil- Omega 3 Supplement- (I use a liquid form, Cod Liver Oil is best). Keeps inflammation down and is a good source of omega-3 fatty acids for your heart and overall health. If you’re going to use any supplements, I recommend fish oil the most. Glucosamine- This is a lubrication for the ts!! Highly recommended for health for your ts and body as you age and put weight on them lifting over time--- can find at any kind of pharmacy or grocery store! Multi-vitamin—Multivitamins help you hit your micronutrient goals, which are VERY important. Probiotic- Does wonders for the digestion!! Very effective for making your body run properly. J The below are my current Supplement Recommendations! Use what you like and what works for you! Fat burners: useful for not only burning fat (duh) but also help with focus and energy. Personal Recommendations: • Appletini Alphamine (powder) - PEScience • Norcodrene (pill) - PEScience. • Super HD - Cellucor BCAA's: These are to be taken during or after workout for muscle preservation. They also help prevent muscle soreness. You don't want your body to burn the muscle rather than fat so defend if with BCAA's. Personal Recommendations: • Fruit Punch - Ghost Protein Powder: Protein powder will NOT make you bulky—it is used to help you reach your protein goal! It has the same affect as eating chicken or beef, except it also has BCAA’S in it. Protein shakes are most optimal post workout. Personal Recommendations: • Cereal Milk- Ghost • Quest - Chocolate • Vanilla- PEScience

Preworkout: Helps give you that extra boost of energy for your workouts! I swear it helps me lift 10x heavier, haha. Absolutely not necessary but a nice feeling J Personal Recommendations: • Legend - Ghost • Cellucor - C4 ***Discount codes you can use to save money on my favorites: “NikkiB” on Ghostlifestyle.com “ARI” on PEScience.com

*DISCLAIMER* I do not provide refunds for services. There may be risks with participating in activities mentioned for individuals in poor health or with pre-existing physical or mental health conditions. If you choose to participate with these risks, you do so of your own free will, knowingly and voluntarily assuming all risks associated with such dietary practices and activities. These risks may even also be in existence for those who are currently in good health at the present time. As with any exercise program you assume certain risks to your health and safety. Any exercise program can cause injuries. It is possible that you may become injured doing the exercises in your program, especially if they are done with incorrect form. If you choose to participate in these risks, you do so of your own free will, knowingly and voluntarily assuming all risks associated with such exercise activities. These risks may also exist for those who are currently in good health at the present time.

I am not a medical doctor or nutritionist. You must consult your doctor before beginning any nutritional or exercise program. It has been made clear that Nikki Blackketter is not responsible for any injuries or health problems you may experience or even death as a result of using any services provided. I am not a licensed personal trainer or nutritionist. Follow at your own risk.