THE 30-DAY GLUTES AND ABS

D ✓Build Your Glutes

R ✓Define Your Hamstrings
E ✓Get Toned

A
✓Sculpt Your Legs
✓Get Abs
H

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 About Me

I began seriously living a healthy lifestyle about 4 years

ago. I began exercising and eating better and noticed
not only changes in my body but also in my thinking,
attitude, and happiness.

Since then, I have been encouraging friends and family

members to take better care of themselves, and now I
have the opportunity to help inspire you to live a
healthier lifestyle. I promise you won't regret it!

How to follow my guide:

• 4 workouts per week.

• You can do them in any order you wish.
• Each workout contains all the exercise sets and
reps that you need to do; make sure you complete
each workout even though it may be challenging. If
you don’t cheat, you’ll definitely see the results of
your hard work.
• Remember: Being healthy is really your body’s
reflection of your mind’s commitment to living a
healthy lifestyle.


Note: Before doing any of the workouts, please be sure to warm up to avoid any
injuries. To warm up, you can stretch, run, do jumping jacks, squats, or anything else
to get your heart rate up and muscles working.

Andrea Holyhouse is not a qualified trainer and does not guarantee any specific results from using this guide. She
is also not liable for any injuries, losses, or damages due to using this guide. Make sure you have spoken to your
doctor or other health professional to ensure these exercises are appropriate for your specific situation. This guide
is for inspirational purposes only.
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 Areas Focused In My Guide

Abdominals: Ab Wheel Exercise, Standing, Lying Hip Swing , Leg Lifts, Crunches, Mountain

Climber, Hip Flexes, Medicine Ball Crunches, One Leg Booty Blaster.

Glutes: Hip Flexes, One Leg Booty Blaster, Standard Squats, Squeeze Out, Rear Leg Lifts,

Straight Back Dumbbell Lift, Step down Lunge, Glute Kick, Hamstring Curls, Crab Walk, Step

Up, Side Kick, Wide Stance Dumbbell Squat.

Hamstrings: One Leg Booty Blaster, Standard Squats, Glute Kick, Hamstrings Curls, Crab

Walk, Step Up, Wide Stance Dumbbell Squat.

Hip Flexors: Lying Hip Swing, Leg Lifts.

Inner/Outer Thighs: Abductors.

Lower Back: Straight Back Dumbbell Lifts.

Obliques: Standing, Standing Side Crunches, Mountain Climber.

Quadriceps: Standard Squats, Step Down Lunge, Crab Walk, Step Up, Wide Stance

Dumbbell Squat.

Shoulders: Ab Wheel Exercise, Medicine Ball Crunches.

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 How To Use My Guide

Here is example, what I would recommend how to use my guide. Each workout is designed to be
done for one week, so you should do Workout 1 during week 1, Workout 2 during week 2, etc.

You will find the workouts on the next 4 pages. The explanations of how to properly perform each
exercise is contained in the rest of the guide.

Keep in mind, if you want to trim down, you decrease weights and increase reps to build up, you
increase weights and decrease reps. You can decide which body part you want to build up and which
to trim down by applying this concept.

Additionally, please pay attention to your body's messages to you. While it is good to push yourself to
a certain degree, you should not feel any pain during any of these exercises. You are likely to be sore
a day or two after performing them, and that's typically a sign that you pushed yourself. Should you
have any concern about how you feel during any of these exercises, stop and talk to your physician
about it.

Finally, the most common excuses I hear from people as to why they don't exercise are "I'm too busy"
or "I'm just too exhausted at the end of the day." What I would suggest is that you fix in your mind that
you don't have to "feel like exercising" to go do it. You just go do it. "Feeling like doing it" is irrelevant.
I don't ever "feel like" sitting in the gym for an hour, lifting weights up and down. I want the results. I
want to feel strong and healthy. I want to avoid injuries doing everyday things like carrying in groceries
from the car. I want to feel good when I put on form-fitting clothes. Don't worry about feeling like doing
it. Just make it a new part of your life and never stop. This isn't a diet or a "quick fix." This is a new,
healthier lifestyle. Your body, mind, and spirit will all thank you for it and you'll increase your quality of
life by making exercise part of it.

I'm excited for the potential life change you're about to experience. Good luck, and let me
know how you're doing!

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 WORKOUT 1

Exercises Sets Reps Time

Cardio Treadmill Rest 30 seconds

10 12-15
Sprints between sets

Rest 30 seconds
Standard Squats 4 12-15
between sets

Rest 30 seconds
Rear Leg Lifts 4 12-15
between sets

Rest 30 seconds
Glute Kicks 4 12-15
between sets

Rest 30 seconds
Crab Walk 4 8-12
between sets

Medicine Ball Rest 30 seconds

4 12-15
Crunches between sets

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 WORKOUT 2

Exercises Sets Reps Time

Wide Stance Rest 30 seconds

4 12-15
Dumbbell Squat between sets

One Leg Booty Rest 30 seconds

4 12-15
Blast between sets

Rest 30 seconds
Core 4 12-15
between sets

Rest 30 seconds
Side Kick 4 12-15
between sets

Rest 30 seconds
Hip Flexes 4 12-15
between sets

Rest 30 seconds
Cardio - Stepper - -
between sets

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 WORKOUT 3

Exercises Sets Reps Time

Rest 30 seconds
Standard Squat 4 12-15
between sets

Rest 30 seconds
Step Down Lunge 4 12-15
between sets

Rest 30 seconds
Step Up 4 12-15
between sets

Rest 30 seconds
4 12-15
Side Kick between sets

Rest 30 seconds
4 12-15
Mountain Climber between sets

Rest 30 seconds
Lying Hip Swing 4 12-15
between sets

20-30 Minutes keep

Cardio - Bike - - the incline high pace
slow

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 WORKOUT 4

Exercises Sets Reps Time

Cardio Treadmill Rest 30 seconds

10 -
Sprints between sets

Rest 30 seconds
Standard Squats 4 12-15
between sets

Rest 30 seconds
Crab Walk 4 12-15
between sets

Standing High Knee Rest 30 seconds

4 12-15
Twist between sets

Rest 30 seconds
Leg Lifts 4 12-15
between sets

Rest 30 seconds
Side Crunches 4 12-15
between sets

Rest 30 seconds
Crunches 4 12-15
between sets

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 Crab Walk
Equipment Needed: Dumbbell or Elastic Band

1. Select a weight that is comfortable for you to hold,

and stand in a squat position with back straight, feet
shoulder width apart, knees bent at 90 degrees, and
holding the dumbbell with both hands just under your
chin.

2. Step to your right, taking small steps

and remaining in the squat position.

3. Once you’ve taken the 8-12 steps, repeat the

process to your left.

4. Stand and rest, if necessary, but for no longer

than 30 seconds. Repeat steps 1-3 above are each
set.

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 Crunches

Equipment Needed: Mat

1. Lie on your back with your legs up

and knees bent approximately 90
degrees. Cross your ankles and
lightly touch your head behind each
ear.

2. Contract your stomach muscles and

exhale, bringing your chest forward
and your knees slightly back. Be
careful not to pull your head forward
with your hands. Finish at the top be
expelling all of your air and holding
that position for 2 seconds.

3. Inhale as your return to the starting

position.

4. Repeat steps 1-3 above for each set.

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 Glute Kick
Equipment Needed: Cable Weight Equipment or Resistance Bands

1. Select weight (or resistance band) that is

comfortable but also challenging enough to
maximize your workout. Start with your leg
aligned with your body and at a resting posi-
tion.

2. Exhale as you extend the leg back

and up as far as you can, squeezing
the glutes at the top before bringing
it back to the staring position.

3. Repeat steps 1-2 for the desired

reps with each leg to perform each
set.

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 Hamstring Curls

Equipment Needed: Leg Curl/Extension Equipment

1. Select a weight that is comfortable

for you to curl without undue strain.
Adjust the pads to be just above
your knee and below your calves.

2. Hold the bottom of the seat or

the handles of the machine, and
exhale as you squeeze your legs
back towards your butt. Hold for 1
second.

3. Exhale as you slowly allow your

legs to extend to the starting
position.

4. Repeat steps 1-3 for the desired

reps perform each set.

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 Hip Flexes

Equipment Needed: Mat

1. Lie on your back with your

knees bent and back slightly
arched and buttocks slightly off
the floor.

2. Exhale as you extend your hips

up and contract your stomach and
glute muscles.

3. Hold this top position for 2

seconds, then inhale as you come
back down to starting position.

4. Repeat steps for the desired reps to perform each set.

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 Leg Lifts
Equipment Needed: Mat

1. Lie on your back with your hands

slightly under your buttocks. Keep
your legs straight and with your toes
pointed, lift them slightly off the floor.

2. Tighten your stomach muscles and lift

your legs until they are perpendicular to
the floor, exhaling as you go. With your
legs still lifted, inhale until your lungs are
full.

3. Exhale as you contract your stomach

muscles again and slowly return your
feet to the starting position.

4. Repeat for the desired reps to perform

each set.

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 Lying Hip Swing

Equipment Needed: Mat

1. Lie on your back with your feet

extended, legs together, and toes
slightly pointed. Lift your feet
slightly off the ground.

2. Holding your arms slightly out

and against the floor to balance
yourself, exhale as you bring your
legs to the left until they are at a
90 degree angle with your torso.
(Hold for 1 second as you inhale).

3. Exhale as you slowly bring your legs

around to the opposite side and at a 90
degree angle with your torso. Again,
inhale as you hold for 1 second.

4. Repeat steps for the desired reps to

perform each set.

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 Medicine Ball Crunches

Equipment Needed: Medicine Ball

1. Lie on your back with your knees bent

and the medicine ball held above your
head.

2. Simultaneously bring the medicine

ball forward as you do a sit up,
exhaling as you come up.

3. Roll back to a lying position,

exhaling as you go, and bring the ball
back over your head into starting
position.

4. Repeat steps for the desired reps

with to perform each set.

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 Mountain Climber

Equipment Needed: Mat

1. Start in an extended push up

position, on your toes, with your
hands flat on the floor and your back
straight.

2. Bring the knee of your left leg for-

ward and toward your right arm. Re-
turn to the starting position and do the
same with your right knee, bringing it
toward your left arm.

(Once you have brought both knees

forward, you have completed 1 rep.)

3. Repeat steps for the desired reps to

perform each set.

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 One Leg Booty Blaster

Equipment Needed: Bench, weight (optional)

1. Place your shoulders and head on the

bench and hold the weight (optional) in a
comfortable position on your stomach.

2. Place your right foot squarely on the

floor with your knee at approximately a
90-degree angle. Extend your left leg
straight out and tighten your abs.

3. Drop your hips and butt almost to the

floor, exhaling as you go. Hold for 1
second. Push your hips back up to the
starting position, and squeeze your glutes
at the top. Hold for 2 seconds.

4. Push your hips back up to the starting position, and squeeze

your glutes at the top. Hold for 2 seconds.

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 Rear Leg Lifts

Equipment Needed: Bench

1. Place your knees on the bench and

hold with both hands to maintain your
balance. Repeat steps for each leg.

2. Extend your right leg back and up

and hold 1 second, squeezing your
right gluteus muscle at the top.

3. Slowly bring your right leg over

your left leg, then bring your right
leg back into the starting position.

4. Repeat steps 1-3 for the desired

reps with each leg to perform each
set.

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 Standard Squats Exercise

Equipment Needed: Barbell and weights

1. Place your feet shoulder width apart

and the bar evenly across your shoulders.

2. Bend both knees until they are at a

90 degree angle and your thighs are parallel
with the floor and Squeeze your glutes,
hamstrings, and quadriceps to stand back up.

3. At the top of the exercise, squeeze your

glutes for 2 seconds.

4. Repeat steps 1-3 for the desired reps to perform each set.

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 Standing High Knee Twist

Equipment Needed: None

1. Stand with your fingers lightly

touching your head behind your ears
with your elbows pointing out, and
point your right foot with your toe
lightly touching the floor.

2. Exhale as you contract your stomach

muscles and bring your right knee and
your left elbow together.

3. Inhale as you return to the starting

position.

4. Repeat the desired reps for each leg to

perform each set.

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 Side Crunches

Equipment Needed: Mat

1. Lie on the floor, feet together, and

prop yourself up on your right arm. With
your left hand, touch your left ear and
point your elbow up.

2. Exhale as you lift your hips up as far as

you can. Hold for 2 seconds.


3. Inhale as you return to the starting

position.

4. Repeat steps on both sides to perform

each set.

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 Side Kick

Equipment Needed: Cable Weight Equipment or Resistance Bands.

1. Select a weight that is comfortable for you,

and fasten the ankle cuff securely. Steady
yourself by holding onto the machine, and
plant your left foot firmly on the ground.

2. Exhale as you extend your right leg

straight out to the side, and try to hold it
out for 1 second.

3. Exhale as you slowly let your leg come

back down to the starting position.

4. Repeat steps 1-3 above for your de-

sired reps and for each leg to complete
each set.

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 Step up

Equipment Needed: Dumbbell and elevated platform or step

1. Select weights that are comfortable for you

to hold, and stand in front of the step with feet
shoulder width apart.

2. Place your right foot squarely on the

step.

3. Step up into the position. Step back

down into the starting position.

4. Repeat steps 1-3 above for your de-

sired reps and for each leg to complete
each set.

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 Step Down Lunge

Equipment Needed: Step or other level, elevated surface

1. Select dumbbell weights that are

comfortable for you to hold, and stand
straight, feet shoulder width apart, right
leg back and on the step, with dumbbells
held to your side with fingers facing your
body.

2. Inhale as you bend your left knee to

almost a 90-degree angle, hold for 1
second.

3. Exhale and squeeze your glutes to

stand back up into the starting position.

4. Repeat steps 1-3 for the desired reps

with each leg to perform each set.

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 Straight Back Dumbbell Lifts
Equipment Needed: Dumbbells

1. Select dumbbell weights that are comfortable for you

to hold, and stand straight, feet shoulder width apart,
with dumbbells held in front of your thighs with fingers
facing your quads.

2. Inhale as you bend forward at the waist, keeping

your knees slightly bent, until your back is parallel with
the floor. Exhale as you squeeze your gluteus muscles
to bring your body back to the starting position, and
give your glutes an extra squeeze at the top for 1
second.

3. Exhale as you squeeze your gluteus muscles to bring

your body back to the starting position, and give your
glutes an extra squeeze at the top for 1 second.

4. Repeat steps 1-3 for the desired reps with each leg to perform each set. Remember to focus
on squeezing your glutes as you stand straight up again in order to get the maximum benefit
from this exercise
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 The Squeeze Out
Equipment Needed: Inner/Outer Thigh Machine

1. Place your feet on the machine and

hold them shoulder width apart.

2. Hold the back of the chair as you press your knees

outward while performing a stand squat simultaneously.

3. Squeeze your glutes, hamstrings, and quadriceps to

stand back up to your starting position.

4. Repeat steps 1-3 for the desired reps to perform

each set.

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 Wide Stance Dumbbell Squat

Equipment Needed: Dumbbell

1. Hold the dumbbell with both

hands just below your navel.
Place your feet in a wide stance
with your toes pointing slightly
outward.

2. Bend both knees until they are at a

90 degree angle and your thighs are
parallel with the floor. Squeeze your
glutes, hamstrings, and quadriceps to
stand back up.

3. At the top of the exercise, squeeze

your glutes for 1 second.

4. Repeat steps 1-3 for the desired

reps to perform each set.

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 BONUS EXERCISE: AB WHEEL

Equipment Needed: Ab Wheel

1. With your knees on the floor

and ankles crossed, grip each
side of the wheel.

2. Exhale as you roll the wheel forward

far enough to feel your abdominals
working.

3. Continue exhaling as you roll the

wheel back to the starting position.
Inhale at the starting position before
starting again.

4. Repeat steps 1-3 above to complete each set.

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Thank you for completing my 30 day Challenge for your Glutes & Abs!

Please share your progress with me on Instagram

@missandreaholyhouse. If you have questions about any of the
workouts, please contact me.

#30dayglutesandabs

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