Workout Overview
Frequency: Do this 3-5 days per week, with rest days in between.
Duration: Approx. 30-45 minutes per session.
Equipment: A mat. Optional: resistance bands or light ankle weights for faster results.
🔥 Warm-Up (5 mins)
🍑 Butt & Thigh Focus (20-25 mins)
Do 3-4 rounds of the following (unless otherwise specified for your age group):
💪 Rest of Body (10-15 mins)
Do 2-3 rounds of the following (unless otherwise specified for your age group):
Expected Results
👀 How You Might Look in Clothes:
- Jeans/shorts: Glutes round and fill out the back.
- Skirts/dresses: Natural curve in lower body.
- Crop tops/tees: Slimmer waist appearance, slight shoulder taper.
- Leggings: 🍑 Pronounced, with visible under-curve of glutes.
- From the side: Butt will curve outward, not flat.
- From behind: Potential for an hourglass-like taper if waist stays small relative to hip/glute growth.
🥗 Diet Recommendations
Key Principles:
- Default principle if JS fails.
Meal Ideas:
Breakfast:
Lunch/Dinner:
Snacks:
General diet note if JS fails.
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