dat ass

Hey you wonderful, wonderful, person!

I did a little poll on Facebook not long ago about which body parts people would like to work on.  Guess what?  The old ASS came out very high on people’s agenda, especially in women.

So, here’s a 4 week plan to target those buttocks and turn them into buns of steel :)

To do this program you’ll need access to either a gym, dumbbells or kettlebells.

The exercises are relatively simple, although they’re might be one or two you need to check out inside the video vault.

The program will require you to train at least 3 days a week using a mixture of weights and body weight exercises for around 30 minutes at a time. You’ll be doing two lower body workouts, one upper body workout and some light active recovery workouts to keep you focused.


Don’t forget to warm-up and stretch any tight muscles before each workout.

A typical body weight warm-up might look something like this:

50 x Jumping Jacks
50 x Mountain Climbers
Extended Plank x 30 seconds
Repeat x 3

You are free to warm-up as you like, but as a good rule of thumb, make sure your heart rate is racing and that you have started to sweat a little.

Ok, that’s it from me. I hope your buns get a thorough workout over the next 4 weeks :)

Have fun and if you have any questions please post them in the Facebook group.

Start the home program now



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