The Booty Builder

Copyright Notice
This copyrighted work has been licensed for private use only and any other
use of the whole or any part of the material (including adapting, copying,
issuing copies, unauthorized lending, public performance, broadcasting or
making the same available to or via the internet or wireless technology or
authorizing any of the foregoing) is strictly prohibited. All copyrights are
reserved.
Disclaimer and Legal Notices

The information provided in this guide is meant to be used for educational
purposes only. Please consult your physician to ensure you are healthy
enough to follow the tips given in this guide. I am not a doctor and this is not
supposed to be taken as medical advice. This is what has worked for me and
what is shared from current research. This is for informational purposes
only and the author does not accept any responsibilities for any liabilities.
Please be responsible adults.
How To Claim Yours
Contents

Introduction 4

Chapter 1: Meet your Butt 5

Chapter 2: Creating Your Unique Butt 10

Chapter 3: Kiss My Butt, Cellulite 14

Chapter 4: Butt Kicking Cardio 24

Chapter 5: Working Your Butt Off 32

Chapter 6: The Butt Stops Here 52
Introduction
W
e 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 non-
existent. 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, they 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 interested and get you on the right path!
Email: vince@vinsanityshred.com
Chapter One
Meet
your
Butt
I
n order to maximally
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.
www.VinsanityShred.com
6
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
Gluteus Maximus
The gluteus maximus is the largest gluteal muscle. It is a powerful hip extensor which
also assists in femoral external rotation and abduction, as well as stabilization. This
means that the major functions of the gluteus maximus are to extend, turn and
spread your legs.
7
The gluteus maximus works isometrically, meaning that there is not much shortening
of the muscle.
Gluteus Medius
The Gluteus Medius is located near the outer pelvis and is in the shape of a pork
chop. It’s major function is to stabilize the pelvis while you’re walking, helping you
to maintain your balance. This muscle can perform both hip abduction and hip
rotation.
Gluteus Minimus
Located underneath the gluteus medius, the gluteus minimus is the smallest of
the glute muscles. It works in harmony with gluteus medius to help us to keep our
balance.
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.
8
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.
9
These Glutes Are
Made For Walking
T
he 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.
Chapter Two
Creating
Your Unique
Butt
J
ust 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 . . .
11
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
S
ometimes life doesn’t play fair. excess calories will store as body fat on
Ever noticed how some people the thighs, for others, the abdominals
only have to look at an Oreo and for still others it will go straight to
cookie to pile cellulite onto the butt. That’s just the way it is.
their posterior, while others
can consume the whole packet and still Despite what our sense of beauty may
be able to flex their sexy butt all over be telling us, those who are genetically
the place? It’s all because of genetics. predisposed to weight accumulation
in the backside are actually the lucky
Unfair as it is, we all have a genetic ones. That’s because the alternative
predisposition to fat storage. In other – abdominal fat accumulation – is a
words, the parts of our bodies where very scarier prospect. People who are
fat accumulates is written down in our predisposed to storing fat in the ab
genetic code while we are still in our area are prone to a whole host of health
mother’s womb. For some people, the issues that don’t affect the posterior
12
fat accumulators. The fat that builds up in the
stomach region is known as visceral fat.
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
I
f 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,
13
the more muscle you have, the more we’ll either be using more fast twitch
fat you’ll be burning. or slow twitch fibers. What determines
whether a muscle fiber as fast or slow
You can’t spot reduce fat, but you twitch is the number of mitochondria
can spot build muscle. You can do within the cells? Slow twitch fibers
exercises that specifically hit each area have a lot more mitochondria than
of the glutes to tone, tighten and shape fast twitch fibers do.
them into the butt that you deserve –
within the parameters of your genetic During a sprint, we’d use more fast
potential, of course. twitch fibers. Fast twitch fibers need
energy very rapidly. On the other hand,
The composition of your muscle fibers slow twitch fibers need to be able to
between fast twitch and slow twitch is perform for a long period of time. This is
set at birth. Slow twitch muscle fibers significant because 68% of the fibers in
are also known as Type 1 muscle the glutes are slow twitch fibers. People
fibers, with fast twitch fibers being with a genetic predisposition to slow
Type 2. Depending on which twitch fibers, then, will respond
activity we are doing, better to glute training.
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.
Chapter Three
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.
15
As they move through puberty, girls Genetics also plays a part in determining
experience an enlarging of the size the amount of cellulite that you have
of the fat cells in the lower body, on your body. Two genes in particular,
specifically the butt, hips and thighs. Angiotensin Converting Enzyme (ACE)
For boys, it’s the opposite. Their lower and H1F1A, have been shown to be
body fat cells become smaller, while more numerous in women with cellulite.
those around their mid section become It is believed that these genes are able
bigger. to affect the flow of blood in the fatty
tissue that is located under the dermis.
Estrogen also causes women, on
average, to carry twice the amount of In Victorian times, cellulite was actually
fat that men do. When we dive down seen as a sign of beauty and privilege.
to a cellular level, we even see that You’ve probably seen Victorian nude
men and women store fat differently. paintings featuring women with cellulite
Men store fat in small, diagonal units. prominent on their hips and thighs,
Women however, store their fat in signs of their over indulgent, sedentary
larger, vertical honeycomb structures. lifestyle. The cellulite accumulated
This makes it easier for the fat on a because these women ate a diet that
woman’s body to squeeze through to was rich in fatty foods and they did
the surface layer of skin. 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.
16
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.
17
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 sub-
dermal 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 you 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.
18
A Dozen Foods to Beat Cellulite
Salmon Olive Oil
Sunflower Seeds Dark Chocolate
Cayenne Pepper Hummus
Blueberries Saffron
Apple Cider Vinegar Lemons
Green Tea Chicken Breast
Lifestyle Factors Affecting Cellulite
T here are a number of lifestyle changes that can be made in order to reduce
the effects of cellulite. In fact there are 5 key areas that you have control over
that have a huge effect on the amount of cellulite on your butt . . .
19
Stress
Stress not only makes you feel bad, it makes you look bad. Stress contributes to the
release of catecholamines, which are associated with the development of cellulite.
Stress also leads to an increase in our levels of cortisol, which in turn spikes our
levels of blood sugar, ultimately leading to increased fat accumulation.
You may not be able to eliminate stress, but you can work systematically to reduce
the stressors in your life. The first step is to identify them. Then work on one at a
tim,e looking for ways to simplify your life. Make sure that you’re getting 8-10 hours
sleep each night along with at least 30 minutes of exercise each day.
Dieting
Traditional diets do not work. The extreme reduction of calories diets that are
so popular today will only make you into a classic ‘yo-yo’ dieter. The weight will
come off, only to be piled back on, with a little extra. This places extreme stress on
your body. Over time it will loosen the layers of the skin, making it more likely that
subcutaneous fat will seep through.
Forget about dieting. Embrace a healthy nutritional philosophy based on consuming

a good balance of proteins, carbohydrates and fats, and space your meals every
three hours apart.
Dehydration
If you are not hydrating your body sufficiently, your skin will pay the price. It will look
pallid, dry and unhealthy. So, drink your water. Women need about 2.2 liters per
day, while men need to up it to 3 liters.
Smoking
Smoking affects a whole lot more than your lungs. It will make your skin look sick,
breaking down the collagen that binds your skin cells together. Smoking will also
reduce your levels of hyaluronic acid, making your skin loose and droopy. And the
weaker and droopier you skin is, the more likely that you will have cellulite.
20
Here are 5 top tips to stop smoking:
Work out exactly how much money you are spending each month on
1 smoking; then find something that would rather spend the money on.
Exercise for 20 minutes each day, especially when you

2 have cravings.
Reward yourself for not smoking by spending the money you’ve saved
3 in the week on something special.
Create a support system of family and friends, surrounding yourself

4 with people who support your efforts to quit.
Hypnosis has the power to actually change your body chemistry,

5 reprogramming your brain to not need to smoke anymore.
21
Cellulite and Aging
A s 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:
1 Enhance joint mobility 7 Make your heart stronger
2 Gives you better skin tone

and color
8 Increases longevity
3 Ward off strokes 9 Reduce bad cholesterol levels
4 Makes you stronger 10 Lowers the risk of

certain cancers
5 Improves your memory 11 Bring down high blood

pressure
6 Make your bones stronger 12 Fights dementia
22
Exercise Fights
The energy expenditure of your body
depends upon . . .
Fat
Your body is constantly managing the
balance between energy intake and
energy expenditure. You take energy in
Your starting body weight
in the form of food and you expend it
by way of your basal metabolic rate and
physical activity. The difference between Your basal metabolic rate
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.
Physical activity
The level of physical activity is dependent the amount of calories burned through
upon the following factors . . . the exercise that you are doing. For
example, it would take a person 30
minutes of moderate walking to burn off
1 Frequency of the activity the calories in a plain donut.
Coupled with a proper nutritional program,

the right type of exercise will allow you to
2 The intensity of the exercise lose body fat consistently as you strip away
the layers to reveal a leaner, meaner you.
3 The duration of the activity The basic recommendations for physical

activity are 150 minutes per week
of moderate intensity exercise. That
equates to about half an hour a day, five
4 The type of activity performed days a week. Recent studies, however,
indicate that more is better. Our bodies
were not designed to sit around all day
By creating a negative net energy under artificial light tapping away at a
balance through exercise, you will lose keyboard. We were made to move, to
body fat. Of course, this pre-supposes jump and to run. No magic pill, vitamin,
that you don’t eat extra calories to offset drug or app can negate that simple fact.
23
Super
underwear, which has a tendency to
trap sweat, pores and hair follicles.
Skin Savers Cleanse – Rosewater stimulates skin

growth, promoting the development of
B y 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
collagen to tighten and firm your skin
so that cellulite can’t creep through.
Following your workout, use a rosewater
cleanse on your butt. Add a cup of
rosewater to a cup of distilled water.
your best buns to the world. Here are
three tips to refining your butt skin: Exfoliate – Take a hot bath regularly,
and, once your done, exfoliate your
Breathe – your butt needs to breathe, skin to open up the pores and remove
so make sure that you wear clothing the dry skin. Use Himalayan Bath
that allows it to do so. Sweat is not a Salts, which will allow your butt to
friend of your skin. Change out of your luxuriate under its granular texture
drenched workout clothes immediately and rejuvenating properties. It will even
after training and hit the shower. Along help to alleviate the muscular soreness
the same vein, try not to wear nylon from your workout.
Don’t forget about nutrition!

If you don’t want
to deal with the hassle of
creating your own diet, as it is a lot
of work, feel free to take advantage of our
team of amazing nutritionists and registered
dietitians who are ready to make you a completely
customized meal plan.
Click Here To Checkout Our

Customized Meal Plans!
Chapter Four
Butt
Kicking
Cardio
W hen it comes to shaping your
butt, you have two distinct
phases to consider:
Burning off the fat
Shaping the muscle
25
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.
Your Cardio Game Plan
T he following 14 strategies will allow you to maximize your cardio time to strip
off the fat and reveal the shapely muscle beneath
Tip No. 1: Hit it Hard and Fast with

HIIT Training
How To Do It: Choose a cardio exercise that you can do go all out on (running,
cycling, rowing, etc). After a warm-up, sprint for 20 seconds at absolute
max capacity. Then walk for precisely 10 seconds. Repeat for 7 more cycles.
Why Do It: High Intensity Interval Training (HIIT) not only burns more calories
than slow state cardio, it also boosts your metabolism, allowing your body
to burn more calories all day long. It also allows you to get in an awesome
workout in a short period of time.
When to do it: Perform your HIIT training every second day. On alternate
days, do your weight training workout.
26
Tip No. 2: Don’t do your HIIT cardio on
an empty stomach
How To Do It: Get some fast acting carbs in your body to fuel you through
your HIIT session by way of a banana or two or a pre-workout drink.
Why Do It: HIIT training requires energy. Energy comes from food. If you
were to do your HIIT training on an empty stomach you negatively will
impact upon your efficiency.

When to Do It: 15 minutes prior to doing your HIIT cardio.
Tip No. 3: Run on the sand

How To Do It: Take yourself down to the beach and go for a jog along the
water’s edge. Then do a series of sprints before diving in for a well-deserved
swim.
Why Do It: Running on the sand takes a whole lot more energy than running
on a hard surface. That means that you’ll be burning more calories – and
giving your calves a fantastic workout.
When To Do It: Once a week, mix it up a little by heading to the beach.
Tip No. 4: Mix up the intensity on

the treadmill
How To Do It: Alternate sixty-second periods of intense sprinting with sixty
seconds of medium to low intensity work.
When To Do It: You won’t burn fat by walking on the treadmill for an hour
while reading your Ipad. By switching back and forth between maximum
27
intensity and medium pace training, you’ll be revving up the metabolism
and improving your heart health.
When To Do It: Every time you jump on the treadmill, which should happen
on the days that you don’t do your HIIT training.
Tip No. 5: Know your heart rate

training zone
How To Do It: Find your ideal training heart rate with the following calculation. . .
220 – your age x 75%

Why Do It: Training within your heart rate zone allows you to work optimally,
burning the most calories and receiving the most cardiovascular benefit.
When To Do It: When you’re doing your non-HIIT cardio training. While doing
HIIT just go as fast as you possibly can – you won’t have time to worry about
your heart rate!
Tip No. 6: Buy a pedometer and use it

How To Do It: Purchase a good pedometer, clip it on and make sure that you
get a minimum of 10,000 steps every day. All of the steps you do every day
counts. If that’s not enough, top it up with a power walk.
Why Do It: Your non-exercise movement counts. In fact, incorporating more

activity into your daily routine is the goal of life line fitness – and this is a
great way to make sure that you are doing just that.
When To Do It: Every day – 10,000 steps before you can go to bed!
28
Tip No. 7: Mix up your cardio
How To Do It: Within a cardio session, rather than 45 minutes on one machine,
choose 3 machines and do 15 minutes on each. As an example you could
work on the treadmill, elliptical machine and a rowing machine.
Why Do It: A change in cardio is a great way to break through a fat loss
plateau. It also helps to stave off boredom. Mixing it up also allows you to
work a range of stabilizer muscles and takes the strain off joints that may
be caused from prolonged movement through one plane.
When To Do It: Every couple of weeks, completely change around your

cardio choices. Within a single workout, do shorter sessions on a variety of
machines.
Tip No. 8: Boot Camp it

How To Do It: Sign up to a boot camp, kickboxing or circuit-training class.
When To Do It: By performing body weight exercises and conditioning drills

non-stop or in circuits, the workout becomes 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.
When To Do It: Typically boot camp type classes happen twice a week, with
two days between each session.
Tip No. 9: Run up stairs

How To Do It: Find a place where you can run up a flight of between 30
and 50 steps. Start with a warm up jog and then sprint up and walk down.
Repeat this 10 to 12 times. If you can’t find any stairs to climb, hill running
comes in a close second.
29
Why Do It: Running stairs is a fantastic way to ramp up your cardio sessions. It
will give you a fantastic cardio workout, burn a ton of calories –and it will
provide an amazing leg pump.
When To Do It: Try stair running once a week to add variety and intensity to
your program.
Tip No. 10: Do your cardio first thing

in the morning
How To Do It: Set your alarm clock to allow you to get your cardio in before
the rest of your day kicks in.
Why Do It: Taking positive action early in the morning starts your day on the
right foot and makes you feel good all day long. Training after work, when
you’re exhausted and distracted by the issues of the day makes it more
likely that you’ll skip your workout.
When To Do It: 7 am, 6 am, 5 am ??? The busier you are, the earlier you’ll have
to get up – all you have to do is overcome mind over mattress syndrome.
Tip No. 11: Do moderate intensity cardio on

an empty stomach
How To Do It: Get straight into your early morning moderate intensity cardio
training without no food. Drink plenty of water, however, and have a 50
percent carbohydrate and 30 percent protein meal about 30 minutes after
your session finishes.
When To Do It: Cardio on an empty stomach allows fat to be more easily

released from fat cells and burned for energy.
30
Who Is It Ideal For: People who are doing moderate intensity cardio only in
the morning. If you are following it with weight training, you’re better off
getting some fuel into your system.
Tip No. 12: Utilize cardio periodization

How To Do It: Cycle the intensity and duration of your cardio to prevent burn
out and overtraining.
Why Do It: Intense cardio day after day, without let up, is too stressful on the
body. By doing so, you run the risk of mental and physical burn out.
When To Do It: Every 6 weeks, take a one week’s break from cardio, then
spend two weeks just doing low to moderate intensity before starting the
next high intensity cycle.
Tip No. 13: Try Kettlebell Cardio

How To Do It: Grab a kettle bell and start performing two handle kettlebell
swings for a set of 20 reps. Then do a set of push ups. Now go back to
the kettlebell swings. Do six cycles of this superset for a fantastic workout
which improves your VO2 max while churning through the calories.
Why Do It: As well as providing a great calorie burning workout, kettlebells

are an excellent way to improve your functional fitness. In other words,
they work your muscles in a similar way to how they work during your
everyday activities.
When To Do It: Throw in a kettlebell session every couple of weeks to add

some variety to your cardio routine.
31
Tip No. 14: Carry Extra weight while
doing your cardio
How To Do It: Wear a weight vest or ankle weights while performing your
cardio sessions.
Why Do It: Carrying extra weight during cardio has been proven to improve
fast twitch muscle fiber recruitment, as well as calorie burning and recovery.
When to Do It: Slowly start adding weight to one cardio session per week –
just make sure that the added resistance doesn’t deter from your exercise
performance.
Chapter Five
Working Your
Butt Off
I
n 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.
33
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.
Exercise Name: Glute Bridge
Muscles Involved Execution method

Primary: Glutes
Secondary: Hamstrings 1. Lie flat on the floor with your arms
at your sides and knees bent. Plant
your heels strongly on the ground.
2. Press from your heels to push your

hips high up into the air. Keep your
shoulder blades on the floor. Exhale
as you come up, squeezing your
glutes tightly in the process.
3. Lower to the floor

and repeat.
34
Exercise Name: Lean Back

Primary: Glutes
Secondary: Quadriceps 1. Sit on a mat or some padding. Sit up
on your knees. Place your hands by
your sides.
2. Keeping your calves parallel, lean

back as far as comfortable, while you
feel you can control the motion.
3. Squeeze back upwards, engaging

from the quads and glutes.
35
Exercise Name: Split Squat

Primary:Glutes
Secondary: Hamstrings 1. Assume a staggered standing squat
position with one leg forward and a
little bit to the side. Focus all of your
weight on the front leg.
2. Keeping your back arched, squat

down bringing your hands to come
down over the front leg. Don’t let the
front knee go over the toe.
3. Squeeze
squat.
straight up and out of the
36
Exercise Name: Toe Hold Sumo Squat

Primary: Hamstrings
Secondary: Glutes 1. Taking a wide stance, squat down
until your legs are at 90 degrees.
2. Reach down to grab

your toes.
3. Exhale as you squeeze upward to

straighten out the legs and arms,
lifting with the hips and glutes.
37
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.
Exercise #1: Skipping

Exercise #2: Belt Kick Squats
Muscles Involved
Primary: Lower abdominals
Secondary:
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.
38
Exercise #3: Push Ups
Set yourself on the ground, face down with your hands slightly wider than shoulder
width apart. Your feet should be touching. Keeping your body in a straight line, rise
up so that your arms are fully extended. 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.
Exercise #4: Mountain Climbers
Starting in the plank position (extended arms on the floor, shoulder width apart,
body flat, legs straight and together), as if you were starting a sprint. Now alternate
bringing your knees to your chest, going as quickly as possible. Keep your back flat
and but down.
39
Exercise #5: Bulgarian Split Squat

Primary: Glutes / Thigh
Secondary: Core 1. Position a platform, stool or table
that is about 16 inches high directly
behind you. Place one foot on the
platform with the other leg directly in
front of you.
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.
40
Exercise #6: Reverse Dips
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 inches apart and your legs
extended in front of you so that your body forms a straight line. From this position,
bend at the elbows to lower your core area towards the floor. From a bottom position
power back up, focusing on your triceps to do the work.
41
Exercise #7: Burpees with Deep

Knee Squat
Muscles Involved
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 explode
into the air.
Exercise #8: Skipping
42
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.
The Exercises:
(Each exercise requires an image of a female doing the move)
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
43
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.
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.
44
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.
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.
45
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.
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.
Kick Backs
46
Position yourself on the floor on your knees and forearms. Raise one knee slightly
off the floor. Squeeze with your glutes as your drive that foot towards the ceiling.
Keep the core tight and look forward throughout the movement.
This exercise can also be done with resistance. You can place a small dumbbell in
the rear crook of your knee and bring your calf back to hold it in place. Alternatively,
your gym may have a cable machine on which to do this exercise.
Hip Thrusts
Sit in front of a seat or bench with your upper back supported by the bench and
your arms outstretched and resting on the bench (make sure the bench is stable).
Have your legs out in front of you with knees bent.
Drive your heels into the ground as you squeeze your glutes to push your torso up,
allowing your core to lift as high as possible. Hold for a second to fully contract the
glutes.
Come all the way down, so your butt touches the floor and then repeat.
47
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)
48
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.
THE WORKOUT
(Each exercise requires an image of a female doing the move)
Goblet Full Squat 1. Stand with your feet

shoulder width apart
and your toes pointing
Sets & Reps: Perform one set of 15 reps for the first
slightly outwards
2 workouts, working up to three sets by the end of
Week 3. Progressively increase the resistance.
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
49
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.
1. Hold onto to a barbell

with a 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
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.
50
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
reps
your back arched and chest up as you complete the required number of
Bodyweight Hip Thrusts
Sets & Reps: Perform one set of 15 reps

for the first 2 workouts, working up to 1. Sit with your back up against a
bench and you feet on the floor
three sets by the end of Week 3.
2. Lift your shoulders onto the bench by
pushing through the heels. This will
have the effect of raising your hips
and working your glutes. Squeeze
them tight during the movement
3. Inshould
the top position, your thighs
be at 90 degrees to the floor.
51
Barbell Glute Bridge
Sets & Reps: Perform one set of 15

reps for the first 2 workouts, working 1. Sit straight legged on an exercise
mat with a loaded barbell resting
up to three sets by the end of Week 3. on your pelvis
Progressively increase the resistance.
2. Lie back, bringing your feet to the
floor, bending your knees and
drawing them up to your glutes
3. Take hold of the bar

to balance it
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
position
Chapter Six
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
53
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.

The Booty Builder

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

The Booty Builder

Uploaded by

Copyright:

Available Formats

Copyright Notice

Disclaimer and Legal Notices

Butt talk, then, isn’t the sole domain of women.

This book is your ultimate resource to creating

All we ask is that you put your buts aside, along

Gluteus Maximus Gluteus Minimus Gluteus Medialis

These three muscles are responsible for the following actions:

Concentric contraction (muscle shortening)

Lateral hip rotation

Hip abduction (moving leg away from venter of body)

Posterior tilting of the pelvis

Tensor fasciae latae (TFL)

The glute muscles thrive on movement.

Our mini anatomy lesson underscores

Your Genetic Limitations

Small amounts of visceral fat can be good for

Rather than just sitting there and looking

Slow twitch training to target

Ever wondered why cellulite appears to be

Cellulite doesn’t look good.

The stratum corneum

The stratum lucidem

The stratum granulosum

The stratum spinosum

The stratum basale

Under the dermis are located the subcutaneous fat layers.

Salmon Olive Oil

Sunflower Seeds Dark Chocolate

Cayenne Pepper Hummus

Apple Cider Vinegar Lemons

Green Tea Chicken Breast

Lifestyle Factors Affecting Cellulite

Forget about dieting. Embrace a healthy nutritional philosophy based on consuming

Exercise for 20 minutes each day, especially when you

Create a support system of family and friends, surrounding yourself

Hypnosis has the power to actually change your body chemistry,

1 Enhance joint mobility 7 Make your heart stronger

2 Gives you better skin tone

3 Ward off strokes 9 Reduce bad cholesterol levels

4 Makes you stronger 10 Lowers the risk of

5 Improves your memory 11 Bring down high blood

6 Make your bones stronger 12 Fights dementia

Coupled with a proper nutritional program,

3 The duration of the activity The basic recommendations for physical

Skin Savers Cleanse – Rosewater stimulates skin

B y now it should be pretty clear that

Don’t forget about nutrition!

Click Here To Checkout Our

Burning off the fat

Shaping the muscle

Your Cardio Game Plan

Tip No. 1: Hit it Hard and Fast with

Tip No. 3: Run on the sand

When To Do It: Once a week, mix it up a little by heading to the beach.

Tip No. 4: Mix up the intensity on

Tip No. 5: Know your heart rate

220 – your age x 75%

Tip No. 6: Buy a pedometer and use it

Why Do It: Your non-exercise movement counts. In fact, incorporating more

When To Do It: Every couple of weeks, completely change around your

Tip No. 8: Boot Camp it

When To Do It: By performing body weight exercises and conditioning drills

Tip No. 9: Run up stairs

Tip No. 10: Do your cardio first thing