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CONTENTS
BOOTY BUILDER
Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . 1 Here Are 5 Top Tips To Stop Smoking. . . . . 15
Meet Your Butt. . . . . . . . . . . . . . . . . . . . . . . . . 2 Cellulite And Aging. . . . . . . . . . . . . . . . . . 16
The Gluteals Group. . . . . . . . . . . . . . . . . . . 3 Exercise Fights Fat. . . . . . . . . . . . . . . . . . 17
Smaller Muscles. . . . . . . . . . . . . . . . . . . . . 4 Super Skin Savers. . . . . . . . . . . . . . . . . . . 18
These Glutes Are Made For Walking.. . . . . . 5 Butt Kicking Cardio.. . . . . . . . . . . . . . . . . . . . 19
Creating Your Unique Butt. . . . . . . . . . . . . . . . . 6 Your Cardio Game Plan. . . . . . . . . . . . . . . 20
Your Genetic Limitations. . . . . . . . . . . . . . . 6 Working Your Butt Off. . . . . . . . . . . . . . . . . . . 25
Vital Muscle. . . . . . . . . . . . . . . . . . . . . . . . 7 Glute Activation Circuit. . . . . . . . . . . . . . . 26
Kiss My Butt, Cellulite. . . . . . . . . . . . . . . . . . . 9 Body Weight Circuit.. . . . . . . . . . . . . . . . . 28
Skin: Under The Surface. . . . . . . . . . . . . . 11 The Butt Resistance Workout.. . . . . . . . . . 32
A Dozen Foods To Beat Cellulite.. . . . . . . . 13 Keeping Your Glutes Guessing. . . . . . . . . . 39
Lifestyle Factors Affecting Cellulite. . . . . 14 The Butt Stops Here!. . . . . . . . . . . . . . . . . . . . 43
FITNESS PROGRAMS
Overview. . . . . . . . . . . . . . . . . . . . . . . . . . . . 44 Big Arms.. . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
Fat Loss Extreme. . . . . . . . . . . . . . . . . . . . . . 45 6-Pack Shred. . . . . . . . . . . . . . . . . . . . . . . . . 51
90 Day Clean Bulk . . . . . . . . . . . . . . . . . . . . . 46 Booty Builder. . . . . . . . . . . . . . . . . . . . . . . . . 52
Ripped In 90 Days.. . . . . . . . . . . . . . . . . . . . . 47 30 Day Challenge. . . . . . . . . . . . . . . . . . . . . . 53
Toned In 90 Days. . . . . . . . . . . . . . . . . . . . . . 48 Recipe Guide.. . . . . . . . . . . . . . . . . . . . . . . . . 54
Custom Plan. . . . . . . . . . . . . . . . . . . . . . . . . . 49
INTRODUCTION
We hardly ever see it, but that doesn’t stop us from obsessing over it. We constantly worry
that it’s too flat, too fat, too droopy, too jelly-like or just too nonexistent. Yes, we are living
in a world that is butt crazy. Yet with all the focus on creating the ultimate butt look, most
people lose sight of the fact that the muscles that constitute your behind are the largest
and strongest in your entire body. They are not just there to make you look hot. They are
extremely functional.
A strong butt is, in fact, the key to a strong body. Butt talk, then, isn’t the sole domain of
women. While we’d never underestimate the importance of developing a bootilicious
female behind, guys also need to get their arse into gear if they really want to develop their
strength and power base.
This book is your ultimate resource to creating a butt that is both sexy and strong. But you
can forget about any promises of getting a Kardashian arse in 5 easy steps. We are not here
to make over the top promises. What we are here for is to whip your butt into shape. That’s
going to require getting off your derriere and doing the hard yards. We’ll show you precisely
how to work your butt off (or on if that’s your goal). All we ask is that you put your buts
aside, along with your ifs and maybes and commit to kicking arse (your own)!
BEFORE WE GET STARTED…

This program is about to get you that neck snapping booty that we all love, but why
limit your goals to only your butt? If you’re interested in having a full body plan created
specifically for you, we do have a team of amazing nutritionists and registered dietitians
who are ready to make you a completely customized meal and/or training plan. If you don’t
know what kind of plan you should start, shoot me an email directly and we can discuss
what is in your best interest and get you on the right path!
Email: vince@vinsanityshred.com
1
MEET YOUR BUTT

In order to fully train the muscles of the butt,
we must first come to an understanding of what
muscles are involved and how they work. In this
chapter, you will become familiar with the three
major muscles that constitute your backside,
alongside with the supporting cast that keep
everything on the straight and narrow.
THE LATIN TERM FOR THE BUTT IS THE

GLUTEALS. WITHIN THE GLUTEALS
GROUP ARE THREE MUSCLES:
● Gluteus Maximus
● Gluteus Minimus
● Gluteus Medialis
THESE THREE MUSCLES ARE RESPONSIBLE

FOR THE FOLLOWING ACTIONS:
● Concentric contraction (muscle shortening)

● Hip extension
● Lateral hip rotation
● Hip abduction (moving leg
away from venter of body)
● Posterior tilting of the pelvis
2
THE GLUTEALS GROUP
GLUTEUS MAXIMUS GLUTEUS MEDIUS GLUTEUS MINIMUS

The gluteus maximus is the The Gluteus Medius is located Located underneath the
largest gluteal muscle. It is a near the outer pelvis and is in gluteus medius, the gluteus
powerful hip extender which the shape of a pork chop. Its minimus is the smallest of
also assists in femoral external major function is to stabilize the glute muscles. It works
rotation and abduction, as well the pelvis while you’re walking, in harmony with the gluteus
as stabilization. helping you to maintain your medius to help us to keep
balance. This muscle can our balance.
This means that the major
perform both hip abduction
functions of the gluteus
and hip rotation.
maximus are to extend, turn
and spread your legs. The
gluteus maximus works
isometrically, meaning that
there is not much shortening
of the muscle.
As well as working together to provide functional

movement through the hip joint, they each have separate
function that allow them to work independently of
the others, and even for a part of the muscle to do it’s
own thing. An example of this hip abduction, which
involves the top half but not the bottom half of the
gluteus maximus.
As well as being your body’ power base, the glutes are

the key to your body’s entire alignment. When you glutes
are weak you are bound to have all sorts of mechanical
movements problems. Weak glutes often result in pain
in the knees. Moreover, people with weak glutes will
invariably perform such exercises as squats, causing
them to round their back with resultant lower back pain.
Your glutes, however, don’t work in isolation. They are

a part of what is known as your posterior chain. The
posterior chain starts at the ankle and runs up through the
calves, into the hamstrings, through the gluteus maximus
and medius, then into the erector spinae muscles of the
lower back, the latissimus dorsi and the trapezius.
3
SMALLER MUSCLES
There are also a number of smaller muscles that work in concert with your glutes:
PIRIFORMIS
This is a long, thin muscle which assists in the lateral rotation and
abduction of the leg. It originates from the pelvic service of the
sacrum, crosses the hip and inserts in the greater trochantar.
TENSOR FASCIAE LATAE (TFL)

Originating on the iliac crest, just behind the anterior-superior
iliac spine. It inserts on the band of fascia which runs down the
outer part of the leg. The TFL has a critical job. It stabilizes the
knee during extension. It also acts in concert with the gluteus
maximus to stabilize the hip joint, as well as the knee
joint during extension.
SUPERIOR GEMELLUS
Sitting alongside the TFL, this muscle has the function
of enabling external thigh rotation. It also is an assister
in leg abduction during hop flexion.
INFERIOR GEMELLUS
Assisting the superior gemellus in external rotation
and abduction of the thigh, this is small muscle with
a lot riding on it.
OBTURATOR INTERNUS
This is another small muscle with an important function.
It, too, helps to externally rotate and abduct the thigh.
OBTURATOR EXTERNUS
This is a deep internal muscle which also enables thigh
rotation and abduction.
4
THESE GLUTES ARE MADE FOR WALKING

The majority of people in our society are walking around with chronically weak glutes. This has led
to the coining of the term gluteal amnesia, which refers to the weak, atrophied and uncoordinated
butts of people which fail to work properly during functional movement. This has resulted from too
much sitting on their butt and not enough time moving it. If that has been your situation, it’s time to
make a change for the better.
THE GLUTE MUSCLES THRIVE ON MOVEMENT.
Repetitive everyday activities such as walking, sitting and standing, picking things off the floor
and climbing the stairs, all directly involve the glutes. They are also pivotal to nearly all athletic
movements. Throwing, striking, jumping, running and cutting are all glute dependent. In addition
to high speed and power sports, the glutes are primary to success in Power and Olympic lifting.
Acceleration of the barbell is very much reliant on the actions of your butt muscles.
Our mini anatomy lesson underscores the importance of not relying on a single exercise when it
comes to working the butt.
FOR MAXIMUM DEVELOPMENT, STRENGTH AND LOOKS

YOU HAVE TO USE A RANGE OF MOVEMENTS THAT WILL
TARGET THE RANGE OF MUSCLES INVOLVED.
5
CREATING YOUR
UNIQUE BUTT
Just as your fingerprints are unique, so, to a certain extent, is your butt. While there is certainly
nothing wrong with admiring the behind of another, it is a mistake to covet someone else’s ass. Your
backside is unique. You will never have a butt that is a mirror image of someone else’s no matter
how many hip thrusts you do. The things that make your butt unique are:
● Genetics
● Lifestyle
The first of these you can do absolutely nothing about. Genetics determines your rate of
metabolism, your somatotype, number of muscle cells and ratio of fast and slow twitch muscle
fingers.
The second factor, however, is within your power to change. Factors such as how you eat, how often
you move and how long you sleep are all things that you can control.
YOUR GENETIC LIMITATIONS

Sometimes life doesn’t play fair. Ever noticed how some people only have to look at an Oreo cookie
to pile cellulite onto their posterior, while others can consume the whole packet and still be able to
flex their sexy butt all over the place? It’s all because of genetics.
Unfair as it is, we all have a genetic predisposition to fat storage. In other words, the parts of our
bodies where fat accumulates is written down in our genetic code while we are still in our mother’s
womb. For some people, the excess calories will store as body fat on the thighs, for others, the
abdominals and for still others it will go straight to the butt. That’s just the way it is.
Despite what our sense of beauty may be telling us, those who are genetically predisposed to
weight accumulation in the backside are actually the lucky ones. That’s because the alternative
– abdominal fat accumulation – is a very scarier prospect. People who are predisposed to storing
fat in the ab area are prone to a whole host of health issues that don’t affect the posterior fat
accumulators. The fat that builds up in the stomach region is known as visceral fat.
6
Small amounts of visceral fat can be good for us. It provides padding and protection for the internal
organs. Too much of it, though, is toxic. It smothers the heart, liver and kidneys, leading to a
heightened risk of developing the condition known as metabolic syndrome. Metabolic syndrome
occurs when obesity, diabetes and heart disease come together to cause chronic health problems.
Too much visceral fat can lead to dementia, cancer, and premature death.
Rather than just sitting there and looking ugly, visceral fat secretes substances into our vital
organs. These substances increase inflammation. This type of fat poisons the liver, causing high
cholesterol, it squeezes the kidneys, jacking up the blood pressure, and it dramatically impacts
upon the ability of insulin to work properly. Visceral fat actually blocks muscle from using sugar
and from responding to insulin. This can cause people to become diabetic, despite having normal
insulin levels.
VITAL MUSCLE
If you are intent on getting rid of fat from your body, you need to build muscle. That’s because
muscle torches fat. It does it by speeding your metabolism. Muscle is a lot more high maintenance
than fat.
For a start it is 5 times heavier. It takes a whole lot more calories just to keep it operating. So, the
more muscle you have, the more fat you’ll be burning.
7
You can’t spot reduce fat, but you can spot build muscle fiber as fast or slow twitch is the number
muscle. You can do exercises that specifically of mitochondria within the cells? Slow twitch
hit each area of the glutes to tone, tighten and fibers have a lot more mitochondria than fast
shape them into the butt that you deserve – twitch fibers do.
within the parameters of your genetic potential,
During a sprint, we’d use more fast twitch fibers.
of course.
Fast twitch fibers need energy very rapidly.
The composition of your muscle fibers between On the other hand, slow twitch fibers need to
fast twitch and slow twitch is set at birth. Slow be able to perform for a long period of time.
twitch muscle fibers are also known as Type This is significant because 68% of the fibers in
1 muscle fibers, with fast twitch fibers being the glutes are slow twitch fibers. People with
Type 2. Depending on which activity we are a genetic predisposition to slow twitch fibers,
doing, we’ll either be using more fast twitch or then, will respond better to glute training.
slow twitch fibers. What determines whether a
Slow twitch training to target the glutes will involve high intensity cardio work like sprinting,
skipping, using the treadmill and the rowing machine. But, you also need specific resistance
movements for the butt.
A third of the glutes is comprised of fast twitch fibers and, as we discovered in the last chapter,
there are a whole lot of surrounding muscles that come into play, also. So, a balanced training
program will combine high intensity cardio training with targeted resistance movements to
work the the individual muscles of the butt.
8
KISS MY BUTT, CELLULITE

90% OF WOMEN ARE AFFECTED BY CELLULITE.
Many of them have been fighting a losing battle to get rid of it for years. Of course, to achieve the
butt that you want, you’re going to have to kick cellulite for a six. This chapter will show you how.
Ever wondered why cellulite appears to be sexist? After all, it isn’t really an issue for men.
Well, the reason is simply that men do not have as much estrogen coursing through their
bodies as women do.
9
As they move through puberty, girls experience Genetics also plays a part in determining the
an enlarging of the size of the fat cells in the amount of cellulite that you have on your body.
lower body, specifically the butt, hips and Two genes in particular, Angiotensin Converting
thighs. For boys, it’s the opposite. Their lower Enzyme (ACE) and H1F1A, have been shown to
body fat cells become smaller, while those be more numerous in women with cellulite. It is
around their mid section become bigger. believed that these genes are able to affect the
ESTROGEN ALSO CAUSES flow of blood in the fatty tissue that is located
WOMEN, ON AVERAGE, TO under the dermis.
CARRY TWICE THE AMOUNT

In Victorian times, cellulite was actually seen as
OF FAT THAT MEN DO.
a sign of beauty and privilege. You’ve probably
When we dive down to a cellular level, we even seen Victorian nude paintings featuring
see that men and women store fat differently. women with cellulite prominent on their hips
Men store fat in small, diagonal units. Women and thighs, signs of their over indulgent,
however, store their fat in larger, vertical sedentary lifestyle.
honeycomb structures. This makes it easier for
the fat on a woman’s body to squeeze through to THE CELLULITE ACCUMULATED
the surface layer of skin. BECAUSE THESE WOMEN ATE
A DIET THAT WAS RICH IN
FATTY FOODS AND THEY DID
ABSOLUTELY NO EXERCISE.
Cellulite doesn’t look good. Instead of an outer appearance of smooth, tight

skin, it produces a dimpled look with little pockets of fat all over the place.
The skin even takes on a pallid, greyish tone. So, just what is this unwanted
invader and where does it come from. In order to get to the bottom of
cellulite, we need to dig under the surface of our skin.
10
SKIN: UNDER THE SURFACE

The top layer of your skin is called the epidermis. It is comprised
of five layers and has the job of protecting us from the outside
environment. The five layers of the epidermis are:
THE STRATUM CORNEUM

This is the outermost layer and is made up of
tightly packed cells which create a strong,
resilient, water proof surface.
THE STRATUM LUCIDEM

This is thin, extra strong, protective layer tat is
found in thicker areas of skin, such as the soles
of the feet and palms of the hand.
THE STRATUM GRANULOSUM

This area is made of between three and
four layers of cells. It contains the skin
strengthening protein keratohyalin.
THE STRATUM SPINOSUM

The cells at this level have the ability to change
shape from columnar to polygonal. It is also
here that keratonin is produced.
THE STRATUM BASALE

This is the deepest layer of the epidermis,
where cells are active and dividing.
11
Under your epidermis, is located the dermis layer of your skin. This layer makes up the bulk of your
skin. It contains blood vessels, connective tissues, nerves, glands and hair follicles. The dermis
contains collagen and elastin, which are responsible for holding the skin together.
Under the dermis are located the subcutaneous fat layers.

The three levels are:
● Sub-dermal fat
● Fascia
● Normal fat
Now that we understand the make-up of the skin we can understand how cellulite happens. When
the dermis becomes weak, the sub-dermal fat is able to squeeze its way up and exhibit itself as
cellulite. The problem, then, all boils down to the subdermal layer of you skin!
THE NUMBER ONE WAY TO BEAT CELLULITE IS TO ENSURE

THAT YOUR SKIN IS NOURISHED AND HEALTHY.
If you have weak skin, you will suffer from cellulite, no question. So, how do you ensure that your
skin is healthy?
The key to healthy, vibrant, strong skin is to feed our cells with the nutrients that they need to keep
doing their job. That means eating right. But the other part of the equation is getting the nutrients to
the skin cells so that they can do their work. That means that your blood cells need to be operating
optimally. And that means that you need to be getting a good dose of exercise and fresh air.
So, they key to beating cellulite is to eat the following foods and to get back to nature and exercise.
An evening jog in the park is perfect.
12
A DOZEN FOODS TO BEAT CELLULITE
SALMON SUNFLOWER SEEDS CAYENNE PEPPER
BLUEBERRIES APPLE CIDER VINEGAR GREEN TEA
OLIVE OIL DARK CHOCOLATE HUMMUS
SAFFRON LEMONS CHICKEN BREAST
13
LIFESTYLE FACTORS AFFECTING CELLULITE

There are a number of lifestyle changes that can be made in order to reduce the effects of cellulite.
In fact there are 4 key areas that you have control over that have a huge effect on the amount of
cellulite on your butt.
1 STRESS 2 DIETING
Stress not only makes you feel bad, it Traditional diets do not work. The extreme
makes you look bad. Stress contributes reduction of calories diets that are so
to the release of catecholamines, which popular today will only make you into a
are associated with the development of classic ‘yo-yo’ dieter. The weight will come
cellulite. Stress also leads to an increase off, only to be piled back on, with a little
in our levels of cortisol, which in turn extra. This places extreme stress on your
spikes our levels of blood sugar, ultimately body. Over time it will loosen the layers
leading to increased fat accumulation. of the skin, making it more likely that
subcutaneous fat will seep through.
You may not be able to eliminate stress,
but you can work systematically to reduce Forget about dieting. Embrace a
the stressors in your life. The first step is to healthy nutritional philosophy based on
identify them. Then work on one at a tim,e consuming a good balance of proteins,
looking for ways to simplify your life. Make carbohydrates and fats, and space your
sure that you’re getting 8-10 hours sleep meals every three hours apart.
each night along with at least 30 minutes
of exercise each day.
3 DEHYDRATION 4 SMOKING
If you are not hydrating your body Smoking affects a whole lot more than
sufficiently, your skin will pay the price. your lungs. It will make your skin look sick,
It will look pallid, dry and unhealthy. So, breaking down the collagen that binds
drink your water. Women need about 2.2 your skin cells together. Smoking will
liters per day, while men need to up it to 3 also reduce your levels of hyaluronic acid,
liters. making your skin loose and droopy. And
the weaker and droopier you skin is, the
more likely that you will have cellulite.
14
HERE ARE 5 TOP TIPS TO STOP SMOKING
1 MONEY
Work out exactly how much money you are spending each month on
smoking; then find something that would rather spend the money on.
2 EXERCISE
Exercise for 20 minutes each day, especially when you have cravings.
3 REWARD
Reward yourself for not smoking by spending the money
you’ve saved in the week on something special.
4 SUPPORT SYSTEM
Create a support system of family and friends, surrounding
yourself with people who support your efforts to quit.
5 HYPNOSIS
Hypnosis has the power to actually change your body chemistry,
reprogramming your brain to not need to smoke anymore.
15
CELLULITE AND AGING

As we age we lose muscle mass and strength in our muscles. At the same time our skin loses
its strength. Both collagen and elastin levels diminish, with the result that the skin starts to sag.
This loosening effect tens to open the cellulite floodgates, especially once we get into out forties
and beyond.
Lifestyle factors can go a long way to preserving the youthful appearance of your skin. Adopting
a clean eating lifestyle, along with regular exercise is the key. Just consider, a dozen age related
benefits of exercising:
ENHANCE JOINT MOBILITY MAKE YOUR HEART STRONGER
GIVES YOU BETTER SKIN TONE AND COLOR INCREASES LONGEVITY
WARD OFF STROKES REDUCE BAD CHOLESTEROL LEVELS
MAKES YOU STRONGER LOWERS THE RISK OF CERTAIN CANCERS
IMPROVES YOUR MEMORY BRING DOWN HIGH BLOOD PRESSURE
MAKE YOUR BONES STRONGER FIGHTS DEMENTIA
16
EXERCISE FIGHTS FAT

Your body is constantly managing the balance between energy intake and energy expenditure. You
take energy in in the form of food and you expend it by way of your basal metabolic rate and physical
activity. The difference between the two is your net energy balance. If intake exceeds expenditure,
then a positive net energy balance occurs and energy gets stored as body fat.
THE ENERGY EXPENDITURE OF YOUR BODY DEPENDS UPON . . .
YOUR STARTING YOUR BASAL PHYSICAL

BODY WEIGHT METABOLIC RATE ACTIVITY
THE LEVEL OF PHYSICAL ACTIVITY IS DEPENDENT UPON THE FOLLOWING FACTORS . . .
1 FREQUENCY OF THE ACTIVITY 3 THE DURATION OF THE ACTIVITY
2 THE INTENSITY OF THE EXERCISE 4 THE TYPE OF ACTIVITY PERFORMED
By creating a negative net energy balance The basic recommendations for physical activity
through exercise, you will lose body fat. Of are 150 minutes per week of moderate intensity
course, this pre-supposes that you don’t eat exercise. That equates to about half an hour a
extra calories to offset the amount of calories day, five days a week. Recent studies, however,
burned through the exercise that you are doing. indicate that more is better.
For example, it would take a person 30 minutes
Our bodies were not designed to sit around
of moderate walking to burn off the calories in a
all day under artificial light tapping away at a
plain donut.
keyboard. We were made to move, to jump and
Coupled with a proper nutritional program, the to run. No magic pill, vitamin, drug or app can
right type of exercise will allow you to lose body negate that simple fact.
fat consistently as you strip away the layers to
reveal a leaner, meaner you.
17
SUPER SKIN SAVERS

By now it should be pretty clear that a great looking butt doesn’t just come from squats and hip
thrusts. Until you take the time to cherish the skin that you butt lives in, you’ll never present your
best buns to the world. Here are three tips to refining your butt skin:
BREATHE CLEANSE EXFOLIATE

Your butt needs to breathe, Rosewater stimulates skin Take a hot bath regularly,
so make sure that you wear growth, promoting the and, once your done, exfoliate
clothing that allows it to do development of collagen to your skin to open up the pores
so. Sweat is not a friend of tighten and firm your skin and remove the dry skin. Use
your skin. Change out of your so that cellulite can’t creep Himalayan Bath Salts, which
drenched workout clothes through. Following your will allow your butt to luxuriate
immediately after training and workout, use a rosewater under its granular texture and
hit the shower. cleanse on your butt. Add a rejuvenating properties. It
cup of rosewater to a cup of will even help to alleviate the
Along the same vein, try not to
distilled water. muscular soreness from your
wear nylon BREATHE – your
workout.
butt needs to breathe, so make
sure that you wear clothing
that allows it to do so. Sweat
is not a friend of your skin.
Change out of your drenched
workout clothes immediately
after training and hit the
shower. Along the same vein,
try not to wear nylon
18
BUTT KICKING CARDIO

WHEN IT COMES TO SHAPING YOUR BUTT,
YOU HAVE TWO DISTINCT PHASES TO CONSIDER:
BURNING OFF SHAPING THE

THE FAT MUSCLE
Burning off the fat happens

as a result of nutrition and
exercise. And, while resistance
training does a good job of burning
calories while it shapes muscle,
the best way to torch body fat through
exercise is with high intensity cardio work.
The beauty of doing high intensity interval

training (HIIT) is that the movements
involved are leg dominant, meaning
that you’ll be giving your glutes and
surrounding muscles a great workout
while you are burning off those calories.
19
YOUR CARDIO GAME PLAN

The following 14 strategies will allow you to maximize your cardio time to strip off the fat and reveal
the shapely muscle beneath
1 HIT IT HARD AND FAST WITH HIIT TRAINING
HOW TO DO IT: WHY DO IT: WHEN TO DO IT:
Choose a cardio exercise High Intensity Interval Perform your HIIT training
that you can do go all out on Training (HIIT) not only every second day. On
(running, cycling, rowing, burns more calories than alternate days, do your
etc). After a warm-up, sprint slow state cardio, it also weight training workout.
for 20 seconds at absolute boosts your metabolism,
max capacity. Then walk allowing your body to burn
for precisely 10 seconds. more calories all day long.
Repeat for 7 more cycles. It also allows you to get in
an awesome workout in
a short period of time.
2 DON’T DO YOUR HIIT CARDIO ON AN EMPTY STOMACH
Get some fast acting carbs HIIT training requires 15 minutes prior to doing
in your body to fuel you energy. Energy comes from your HIIT cardio.
through your HIIT session food. If you were to do your
by way of a banana or two HIIT training on an empty
or a pre-workout drink. stomach you negatively will
impact upon your efficiency.
3 RUN ON THE SAND
Take yourself down to Running on the sand takes Once a week, mix it up a little
the beach and go for a jog a whole lot more energy by heading to the beach.
along the water’s edge. than running on a hard
Then do a series of sprints surface. That means that
before diving in for a you’ll be burning more
well-deserved swim. calories – and giving your
calves a fantastic workout.
20
4 MIX UP THE INTENSITY ON THE TREADMILL
HOW TO DO IT: WHEN TO DO IT: WHEN TO DO IT:
Alternate sixty-second You won’t burn fat by walking Every time you jump on the
periods of intense on the treadmill for an hour treadmill, which should
sprinting with sixty while reading your Ipad. happen on the days that you
seconds of medium to By switching back and don’t do your HIIT training.
low intensity work. forth between maximum
intensity and medium pace
training, you’ll be revving
up the metabolism and
improving your heart health.
5 KNOW YOUR HEART RATE TRAINING ZONE
Find your ideal training Training within your heart When you’re doing your non-
heart rate with the rate zone allows you to work HIIT cardio training. While
following calculation. . . optimally, burning the most doing HIIT just go as fast
calories and receiving the as you possibly can – you
220 – your age x 75%
most cardiovascular benefit. won’t have time to worry
about your heart rate!
6 BUY A PEDOMETER
Purchase a good pedometer, Your non-exercise Every day – 10,000 steps

clip it on and make sure movement counts. In before you can go to bed!
that you get a minimum of fact, incorporating more
10,000 steps every day. All activity into your daily
of the steps you do every day routine is the goal of life
counts. If that’s not enough, line fitness – and this is a
top it up with a power walk. great way to make sure that
you are doing just that.
21
7 MIX UP YOUR CARDIO
Within a cardio session, A change in cardio is a great Every couple of weeks,

rather than 45 minutes on way to break through a fat completely change around
one machine, choose 3 loss plateau. It also helps to your cardio choices.
machines and do 15 minutes stave off boredom. Mixing it Within a single workout,
on each. As an example up also allows you to work a do shorter sessions on
you could work on the range of stabilizer muscles a variety of machines.
treadmill, elliptical machine and takes the strain off
and a rowing machine. joints that may be caused
from prolonged movement
through one plane.
8 BOOT CAMP IT
HOW TO DO IT: WHEN TO DO IT: WHEN TO DO IT:
Sign up to a boot camp, By performing body weight Typically boot camp type
kickboxing or circuit- exercises and conditioning classes happen twice
training class. drills non-stop or in circuits, a week, with two days
the workout becomes between each session.!
cardiovascular in nature. The
calorie burn is also very high.
These classes are often a
good fit for people who don’t
gel with cardio machines.
9 RUN UP
Find a place where you can Running stairs is a fantastic Try stair running once a
run up a flight of between way to ramp up your week to add variety and
30 and 50 steps. Start cardio sessions. It will intensity to your program.
with a warm up jog and give you a fantastic cardio
then sprint up and walk workout, burn a ton of
down. Repeat this 10 to 12 calories –and it will provide
times. If you can’t find any an amazing leg pump.
stairs to climb, hill running
comes in a close second.
22
10 DO YOUR CARDIO FIRST THING IN THE MORNING
Set your alarm clock to Taking positive action early 7 am, 6 am, 5 am ??? The
allow you to get your in the morning starts your busier you are, the earlier
cardio in before the rest day on the right foot and you’ll have to get up – all you
of your day kicks in. makes you feel good all day have to do is overcome mind
long. Training after work, over mattress syndrome.
when you’re exhausted and
distracted by the issues of
the day makes it more likely
that you’ll skip your workout.
11 DO MODERATE INTENSITY CARDIO ON AN EMPTY STOMACH
HOW TO DO IT: WHEN TO DO IT: WHO IS IT IDEAL FOR:
Get straight into your Cardio on an empty stomach People who are doing
early morning moderate allows fat to be more easily moderate intensity cardio
intensity cardio training released from fat cells only in the morning. If
without consuming food. and burned for energy. you are following it with
Drink plenty of water, weight training, you’re
however, and have a 50 better off getting some
percent carbohydrate and fuel into your system.
30 percent protein meal
about 30 minutes after
your session finishes.
12 UTILIZE CARDIO PERIODIZATION
Cycle the intensity and Intense cardio day after Every 6 weeks, take a one
duration of your cardio day, without let up, is too week’s break from cardio,
to prevent burn out stressful on the body. then spend two weeks just
and overtraining. By doing so, you run doing low to moderate
the risk of mental and intensity before starting the
physical burn out. next high intensity cycle.
23
13 TRY KETTLEBELL CARDIO
Grab a kettle bell and start As well as providing a Throw in a kettlebell

performing two handle great calorie burning session every couple of
kettlebell swings for a set workout, kettlebells are an weeks to add some variety
of 20 reps. Then do a set of excellent way to improve to your cardio routine.
push ups. Now go back to your functional fitness. In
the kettlebell swings. Do other words, they work your
six cycles of this superset muscles in a similar way
for a fantastic workout to how they work during
which improves your your everyday activities.
VO2 max while churning
through the calories.
14 CARRY EXTRA WEIGHT WHILE DOING YOUR CARDIO
Wear a weight vest or ankle Carrying extra weight during Slowly start adding weight
weights while performing cardio has been proven to one cardio session per
your cardio sessions. to improve fast twitch week – just make sure
muscle fiber recruitment, that the added resistance
as well as calorie doesn’t deter from your
burning and recovery. exercise performance.
24
WORKING YOUR BUTT OFF

In this chapter, we’ll present a series of workouts that target the glutes and surrounding
muscles of your butt. We’ll begin with some bodyweight moves that will train you in
the proper form. Many people fail to properly activate their glutes. By learning to fire
your glutes, you’ll be able to recruit them as your power source when you’re doing
other movement patterns, such as squatting, lifting, throwing and running.
25
GLUTE ACTIVATION CIRCUIT

Do 15 reps on each movement, going from one to the next with out any rest.
Once you’ve done all 4 moves, rest for 60 seconds and then repeat
GLUTE BRIDGE LEAN BACK
PRIMARY: GLUTES PRIMARY: GLUTES

SECONDARY: HAMSTRINGS SECONDARY: QUADRICEPS
EXECUTION METHOD EXECUTION METHOD
1 Lie flat on the floor with your arms 1 Sit on a mat or some padding.
at your sides and knees bent. Plant Sit up on your knees. Place
your heels strongly on the ground. your hands by your sides.
2 Press from your heels to push your 2 Keeping your calves parallel, lean
hips high up into the air. Keep your back as far as comfortable, while you
shoulder blades on the floor. Exhale feel you can control the motion.
as you come up, squeezing your
glutes tightly in the process.
3 Squeeze back upwards, engaging
from the quads and glutes.
3 Lower to the floor and repeat.
26
TOE HOLD SUMO SQUAT SPLIT SQUAT
PRIMARY: HAMSTRINGS PRIMARY:GLUTES

SECONDARY: GLUTES SECONDARY: HAMSTRINGS
1 Taking a wide stance, squat down 1 Assume a staggered standing squat

until your legs are at 90 degrees. position with one leg forward and
a little bit to the side. Focus all of
your weight on the front leg.
2 Reach down to grab your toes.
3 Exhale as you squeeze upward to 2 Keeping your back arched, squat

straighten out the legs and arms, down bringing your hands to come
lifting with the hips and glutes. down over the front leg. Don’t let
the front knee go over the toe.
3 Squeeze straight up and out of the squat.
27
BODY WEIGHT CIRCUIT

The following Circuit will allow you to focus on your glutes, while also working every other major
body part. In addition, the circuit is aerobic, meaning that you will churn through the calories as
you’re doing it.
Perform each exercises for 30 seconds, then move directly to the next one. Don’t rest until you’ve
done all 8 exercises. Then give yourself exactly two minutes before you do the whole thing again.
Work up to 4 circuits for a totally ass-kicking experience.
1 SKIPPING
2 BELT KICK SQUATS
PRIMARY: LOWER ABDOMINALS
EXECUTION METHOD
1 Assume a normal squat position with hands on hips and feet shoulder width apart.
2 Squat down until the hamstrings are parallel with the

floor. Keep the knees behind the toes.
3 As you stand back up raise your left leg with a kick directly
out in front of you. Exhale as you kick. 28
3 PUSH UPS 4 MOUNTAIN CLIMBERS
Set yourself on the ground, face Starting in the plank position (extended
down with your hands slightly wider arms on the floor, shoulder width apart,
than shoulder width apart. Your feet body flat, legs straight and together),
should be touching. Keeping your as if you were starting a sprint. Now
body in a straight line, rise up so alternate bringing your knees to your
that your arms are fully extended. chest, going as quickly as possible.
Keep your back flat and but down.
Tense your buttocks and tighten your
abs to prevent your butt from lifting
you into a ‘v’ position. Look straight
ahead rather than down. Now steadily
lower yourself until your elbows are
at a 90-degree angle. When your
chest touches the floor, explode
back up to the start position.
29
5 BULGARIAN SPLIT 6 REVERSE
PRIMARY: GLUTES / THIGH EXECUTION METHOD

SECONDARY: CORE
Position yourself in front of a low bench facing
away with your hands behind you resting
on the bench. Your hands should be about 6
EXECUTION METHOD
inches apart and your legs extended in front
of you so that your body forms a straight line.
1 Position a platform, stool or table that
is about 16 inches high directly behind
you. Place one foot on the platform with From this position, bend at the elbows to
the other leg directly in front of you. lower your core area towards the floor.
From a bottom position power back up,
focusing on your triceps to do the work..
2 Squat down directly, keeping a
tight core. Keep your knee directly
over your foot. Bring the rear knee
down as far as you can. Exhale as
you push back up with the thigh.
30
7 BURPEES WITH DEEP KNEE SQUAT
PRIMARY: LOWER ABDOMINALS

SECONDARY: THIGHS
EXECUTION METHOD
1 From a standing position get down into a deep squat with palms on the ground.
2 Kick your feet back and do push up with an exhale.
3 Jump back in to a deep squat and then explodeinto the air.
8 SKIPING
31
THE BUTT RESISTANCE WORKOUT

Your glutes are muscles and, just like any other muscles, they respond best to resistance training.
Training with weights will allow you to shape, mold, sculpt and perfect your butt. Having built a
foundation on body weight moves, you’re now ready to work those buns into submission.
We’re about to show you 8 moves. Then we’ll present two ass-kicking workouts to get the most
from them. Even though it’s butt-centric, you’ll be working the entire lower body with these
routines.
Do this routine twice per week, ideally with a three gap between sessions to allow for total
recovery. On the first day, perform Workout A. Over the next three days, you should be performing
the glute maximized cardio sessions we introduced to you to in the last chapter. Then on Day Four,
hit the gym for Workout B.
SQUATS
Start with your feet shoulders width apart and ensure your back is arched. Hold your hands out
directly in front of you, palms parallel to the ground. Slowly bend your knees and lower your
body until your thighs are parallel with the ground. Keep your back straight and avoid bending
throughout the movement.
Don’t worry if you can’t get your thighs lower than parallel to the ground to start. This can be your
goal over time. Don’t sacrifice a straight back and good posture by trying to go too low too soon.
After a month of doing body weight squats, you will be ready to add some resistance. Adding weight
to your workout will allow you to shape, firm and tone your muscle. The movement is performed in
the exact same manner as above, except that you perform it inside a squat rack with an Olympic bar
placed across your back at the trapezius muscles. Make sure that you are looking up as you descend
into the movement and do not bounce in the bottom position.
32
BOX JUMPS
Start with your feet shoulders width apart and ensure your back is arched. Hold your hands out
directly in front of you palms, parallel to the ground (you can add weight as you progress by holding
a book in your outstretched hands throughout the movement). Slowly bend your knees and lower
your body until your thighs are parallel with the ground. Keep your back straight and avoid bending
throughout the movement. Don’t worry if you can’t get your thighs lower than parallel to the ground
to start. This can be your goal over time. Don’t sacrifice a straight back and good posture by trying
to go too low too soon.
33
DEADLIFTS
Stand with your feet between hip and shoulder width apart. Squeeze your shoulder blades together
and keep your lower abs drawn in. This will keep your spine in a neutral position. With a barbell in
front of you, bend your knees and push your hips back, keeping your head and chest up.
With your knees and hips square and pointing forward, take hold of the barbell at slightly more
than shoulder width apart, using an overhand grip. Putting your weight through your heels, push
through your feet, straighten your knees and bring your hips forward, bringing the barbell close to
your body.
Keep your head up during the movement and your shoulders back in the standing position.
Pause at the top and the return to the start position by bending your knees and pushing your
hips back and down.
34
LUNGES
Stand with feet shoulder width apart

and hands on hips. Take a large step
forward, planting your heel first.
Keep your back upright and straight
throughout the movement. As you
move into the lunge concentrate on
keeping your hips facing forward. In
the forward position your front leg
should be at a right angle and your
rear knee should almost touch the
ground.
Drive back with to front foot, returning

to the start position.
As you gain confidence and strength

you can add resistance by holding
light dumbbells in your hands.
35
STRAIGHT LEG DEADLIFT
Stand with your feet between hip

and shoulder width apart in front
of a barbell. Bend over and grab
the bar with a shoulder width grip.
Stand up to bring the bar up to your
mid thigh level. As you rise, retract
your shoulder blades and lock out
your knees.
From this top position, lower the bar,

keeping your legs straight and the bar
close to your body. Now drive through
your heels, flexing your hamstrings
and glutes to bring the bar back to the
starting position.
36
KICK BACKS HIP THRUSTS
Position yourself on the floor on your knees Sit in front of a seat or bench with your upper
and forearms. Raise one knee slightly off the back supported by the bench and your arms
floor. Squeeze with your glutes as your drive outstretched and resting on the bench
that foot towards the ceiling. Keep the core tight (make sure the bench is stable). Have your
and look forward throughout the movement. legs out in front of you with knees bent.
This exercise can also be done with resistance. Drive your heels into the ground as you
You can place a small dumbbell in the rear crook squeeze your glutes to push your torso up,
of your knee and bring your calf back to hold allowing your core to lift as high as possible.
it in place. Alternatively, your gym may have a Hold for a second to fully contract the glutes.
cable machine on which to do this exercise.
Come all the way down, so your butt
touches the floor and then repeat.
37
TWO WAY BUTT KICKS
Lean on a bench with your arms extended and

locked at the elbows. Keep your leg together and
directly under your hips so that your body forms a
right angle. Keeping just a slight bend in your left
knee, extend your straightened right leg directly
back and up, squeezing the glutes tightly.
Bring your right leg back until it just about touches the
ground, then move it directly to the side and up. Again
squeeze your glutes tightly as you do this movement.
Do all of your reps on one leg and

then repeat with the other.
WORKOUT A
Squats – 4 x 15
Box Jumps - 3 x 12
Stiff Legged Deadlift – 3 x 12=
Kick Backs – 3 x 15 (each leg)
WORKOUT B
Deadlift – 3 x 15
Lunges - 3 x 15 (each leg)
Hip Thrusts - 4 x 12
Two Way Butt Kicks – 3 x 12 (each leg)
38
KEEPING YOUR GLUTES GUESSING

A major reason why a lot of people fail to make consistent progress in the gym is because they don’t vary
their workouts. As good as a program is, if you keep doing the same thing, month after month, your body
will adjust to it and stop responding. That’s why we’re giving you an extra butt blasting workout.
After six weeks on the program above, where you perform two workouts, A and B, per week, switch to
the following routine for six weeks. You’ll only be doing one glute resistance workout per week. The key
with this one is to go as heavy as you can while maintaining good form. Then give your body a week to
recover and rebuild before going at it again. After six weeks, switch back to the A / B workouts.
GOBLET FULL SQUAT
SETS & REPS: PERFORM ONE SET OF 15 REPS FOR THE FIRST
2 WORKOUTS, WORKING UP TO THREE SETS BY THE END OF
WEEK 3. PROGRESSIVELY INCREASE THE RESISTANCE.
EXECUTION METHOD
1 Stand with your feet shoulder width apart

and your toes pointing slightly outwards
2 Hold a dumbbell by one end at chest level.

Keep your back arched and look up
3 Drop down into a full, deep squat. Make sure

that your trunk is kept upright. In the bottom
position your hips should be below your knees
4 Push your knees out during the movement
5 Push up through the heels to

return to the start position
39
BARBELL ROMANIAN DEADLIFT
SETS & REPS: PERFORM ONE SET OF 10 REPS

FOR THE FIRST 2 WORKOUTS, WORKING
UP TO THREE SETS BY THE END OF WEEK 3.
PROGRESSIVELY INCREASE THE RESISTANCE.
Hold onto to a barbell with a

1
symmetrical, palms down grip
and the bar at arms length.
You should have a shoulder
width stance.
2 Sit back and bend over at the

hips. Your core should be
stable and you should feel the
stretch in your hamstrings.
3 Return back to the start

position, squeezing your glutes
tightly in the top position.
40
KETTLEBELL SWINGS
SETS & REPS: PERFORM ONE SET OF 15 REPS FOR THE FIRST 2 WORKOUTS, WORKING UP TO
THREE SETS BY THE END OF WEEK 3. PROGRESSIVELY INCREASE THE RESISTANCE.
EXECUTION METHOD
1 Stand in front of a kettlebell. Bend at the hips to grab hold of the kettlebell. Keep
you chest up and feel the stretch through your upper back (lats) and hamstrings
2 Forcefully push the kettlebell back between your legs, then contract your hips and
reverse the motion to push it forwards. The push should come from the glutes.
3 Keep your arms straight throughout the movement. They should not
do the lifting – this should happen as a result of momentum
4 Keep your back arched and chest up as you complete the required number of reps
41
BODYWEIGHT HIP THRUSTS BARBELL GLUTE BRIDGE
SETS & REPS: PERFORM ONE SET OF 15 REPS SETS & REPS: PERFORM ONE SET OF 15 REPS FOR THE FIRST
FOR THE FIRST 2 WORKOUTS, WORKING UP 2 WORKOUTS, WORKING UP TO THREE SETS BY THE END OF
TO THREE SETS BY THE END OF WEEK 3. WEEK 3. PROGRESSIVELY INCREASE THE RESISTANCE.
1 Sit with your back up against a 1 Sit straight legged on an exercise

bench and you feet on the floor mat with a loaded barbell
resting on your pelvis
2 Lift your shoulders onto the bench by

pushing through the heels. This will 2 Lie back, bringing your feet to
have the effect of raising your hips the floor, bending your knees and
and working your glutes. Squeeze drawing them up to your glutes
them tight during the movement
3 Take hold of the bar to balance it

3 In the top position, your thighs should
be at 90 degrees to the floor.
4 Push through your heels, raising your hips
off the floor so that a straight line runs
from your upper back through your knees
5 Return to beginning positionCome

all the way down, so your butt
touches the floor and then repeat. 42
THE BUTT STOPS HERE!

YOU NOW HAVE EVERY OUNCE OF BUTT SCULPTING
KNOWLEDGE THAT YOU EVER NEED.
✓ You know what your butt is made of
✓ You know how to nix cellulite
✓ You know how to maximize fat burn through cardio
✓ You know how to activate the glutes with bodyweight training
✓ You know how to perform the 3 greatest ass-kicking resistance

workouts on the planet
But knowing is never enough. Knowing will not change your body. 78% of
people who read fitness books never apply what they learn. They just keep
going back to the bad habits that gave them a fat ass in the first place.
✓ Don’t be the 78%
✓ Take what you’ve learnt and start putting it into action today
✓ Make the lifestyle changes
✓ Nourish your skin to defeat cellulite
✓ Throw yourself into your cardio sessions
✓ Begin your workouts with the bodyweight glute

activation program
Then stick with it. Success is about consistency. And, it

involves not just what you do every day with your workouts,
but what you do with the other 23 hours of the day. So, focus
on what is immediately in front of you today, do it well, eat
clean, treat your body right – and day by day you’ll be creating
a butt to be proud of. In the process, you’ll be developing a killer
core and to die for legs. But the biggest benefit will take place
between your ears. You will be more energetic, more motivated,
more positive and more confident. Taking on the butt challenge
will transform you life . . . but only if you take the first step.
43
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BEFORE WE GET STARTED…

MEET YOUR BUTT

THE LATIN TERM FOR THE BUTT IS THE

THESE THREE MUSCLES ARE RESPONSIBLE

● Concentric contraction (muscle shortening)

THE GLUTEALS GROUP

GLUTEUS MAXIMUS GLUTEUS MEDIUS GLUTEUS MINIMUS

As well as working together to provide functional

As well as being your body’ power base, the glutes are

Your glutes, however, don’t work in isolation. They are

TENSOR FASCIAE LATAE (TFL)

THESE GLUTES ARE MADE FOR WALKING

THE GLUTE MUSCLES THRIVE ON MOVEMENT.

FOR MAXIMUM DEVELOPMENT, STRENGTH AND LOOKS

YOUR GENETIC LIMITATIONS

KISS MY BUTT, CELLULITE

WOMEN, ON AVERAGE, TO under the dermis.

CARRY TWICE THE AMOUNT

Cellulite doesn’t look good. Instead of an outer appearance of smooth, tight

SKIN: UNDER THE SURFACE

THE STRATUM CORNEUM

THE STRATUM LUCIDEM

THE STRATUM GRANULOSUM

THE STRATUM SPINOSUM

THE STRATUM BASALE

Under the dermis are located the subcutaneous fat layers.

THE NUMBER ONE WAY TO BEAT CELLULITE IS TO ENSURE

A DOZEN FOODS TO BEAT CELLULITE

SALMON SUNFLOWER SEEDS CAYENNE PEPPER

BLUEBERRIES APPLE CIDER VINEGAR GREEN TEA

OLIVE OIL DARK CHOCOLATE HUMMUS

SAFFRON LEMONS CHICKEN BREAST

LIFESTYLE FACTORS AFFECTING CELLULITE

HERE ARE 5 TOP TIPS TO STOP SMOKING

CELLULITE AND AGING

ENHANCE JOINT MOBILITY MAKE YOUR HEART STRONGER

GIVES YOU BETTER SKIN TONE AND COLOR INCREASES LONGEVITY

WARD OFF STROKES REDUCE BAD CHOLESTEROL LEVELS

MAKES YOU STRONGER LOWERS THE RISK OF CERTAIN CANCERS

IMPROVES YOUR MEMORY BRING DOWN HIGH BLOOD PRESSURE

MAKE YOUR BONES STRONGER FIGHTS DEMENTIA

EXERCISE FIGHTS FAT

THE ENERGY EXPENDITURE OF YOUR BODY DEPENDS UPON . . .

YOUR STARTING YOUR BASAL PHYSICAL

THE LEVEL OF PHYSICAL ACTIVITY IS DEPENDENT UPON THE FOLLOWING FACTORS . . .

1 FREQUENCY OF THE ACTIVITY 3 THE DURATION OF THE ACTIVITY

2 THE INTENSITY OF THE EXERCISE 4 THE TYPE OF ACTIVITY PERFORMED

SUPER SKIN SAVERS

BREATHE CLEANSE EXFOLIATE

BUTT KICKING CARDIO

BURNING OFF SHAPING THE

Burning off the fat happens

The beauty of doing high intensity interval

YOUR CARDIO GAME PLAN

1 HIT IT HARD AND FAST WITH HIIT TRAINING

HOW TO DO IT: WHY DO IT: WHEN TO DO IT:

2 DON’T DO YOUR HIIT CARDIO ON AN EMPTY STOMACH

HOW TO DO IT: WHY DO IT: WHEN TO DO IT:

3 RUN ON THE SAND

HOW TO DO IT: WHY DO IT: WHEN TO DO IT: