URBVNFIT

GLUTES GUIDE
FOR BEGINNERS +
ADVANCED
Table of contents
ITEM PAGE
INTRO .......................................... 3

NUTRITIONAL GUIDE ................... 4

MEAL IDEAS ................................ 5

FAQ ............................................ 6

SCHEDULE .................................. 7

VIDEO DEMOS ........................... 8

TRACK PROGRESS ..................... 9

WORKOUT PLAN(HOME + GYM).. 10-17

MOTIVATION ............................... 18

THANK YOU.................................. 19
WELCOME
URBVNFIT
BABES!
Thank you so much for choosing me to assist you on
your fitness journey! This plan will force you to
challenge yourself to reach new heights you didn't
know you could reach! The workouts I am providing
you with will help you gain and grow muscle in your
glutes!

BEFORE YOU START YOUR PLAN take before and

after pictures of your body (front, back, side) to track
your progress! A lot of people get discouraged by
solely focusing on their weight, leading to them to
invalidate their progress. You can track your weight
every couple days, but I promise the scale isn't going
to show you where you lost fat, where you toned up, or
where you gained muscle. DON'T SKIP THIS!

** TAG @URBVNFIT THROUGHOUT YOUR JOURNEY

IN ORDER TO BE POSTED ON OUR PAGE.
 NUTRITIONAL GUIDE
The foods you consume matter. If you want to lose fat, you have to eat clean.
A flat stomach can't be achieved by exercise alone, it's not enough!

-NO soda, juice, or alcohol! This is a CHALLENGE

-NO fried foods

-LIMIT dairy consumption (cheeses, milk, creams, non-Greek yogurt) Use dairy-free
instead!

-NO red meat (burgers, steak)

-INCREASE Probiotic intake (dairy-free yogurts, tempeh (can be used in place of

meat), sauerkraut, Bubble’s pickles, kimchi, kombucha

-Try to LIMIT or CUT ALL processed foods (frozen dinners/pizza, fast food, SANDWICH
MEAT
(cold cuts), hot dogs, ready to eat foods, chips, crackers)

-NO white bread (ezekiel bread is okay but in minimal use)

-NO pasta (veggie pasta is okay, such as, red/green lentil pasta, cauliflower pasta,
or chickpea pasta)

-LIMIT sweets/desserts or high- sugar foods (candy, donuts, muffins, cakes, ice
cream, pastries, ect)

-Eat fruit AT LEAST twice a day!

-Include vegetables in your meals DAILY

-EAT PROTEIN DAILY: (salmon, tuna, baked chicken, quinoa, yogurt, eggs, almonds,
seeds, chia seeds, nut butters, beans)

-EAT BREAKFAST! It is important you start your day with a healthy full breakfast
(protein smoothie, dairy-free yogurt (or Greek) with chia seeds, fruit, and granola, a
banana with scrambled eggs, oatmeal, quinoa fruit salad, acaí bowls, fruit with nut
butters)

-Control your portions! Use saucers instead of full plates. Eat small meals/snacks (4)
throughout the day instead of eating one big meal! Helps with bloating
 meals Ideas:
MUSCLE GROWTH

Option 1
Breakfast- 2 slices of
avocado toast with a
boiled egg and side of fruit

Snack- Protein shake

Lunch- Grilled chicken

breast, brown rice, and
roasted sweet potatos

Snack- Dairy-free yogurt,

almond butter, and fruit

Dinner- Salmon, broccoli,

Option 2
quinoa, and black beans

Breakfast- 2 slices of
almond butter toast with
sliced bananas and chia
seeds on top. Add a side of
fruit

Snack- Protein shake

Lunch- Turkey burger

(lettuce, vegan mayo,
tomato, onions)

Snack- Chia seed pudding

with fruit

Dinner- Roasted chicken,

spinach, sliced avocado,
and basmati rice
 Frequently asked questions
Do I need to eat more in Will I see results fast?
order to gain muscle?
You will see results in a
YES. In order to gain muscle you must eat couple of weeks.
more than you burn, but that doesn't
Building muscle takes
mean eat sloppy. You must eat clean to
time and consistency.
reduce body fat from forming Protein is
essential, so make sure all of your meals You can't grow a big butt
contain protein ]-rich foods.. overnight. Remind
yourself this often and
Do I need to train glutes don't give up because
everyday in order for you could be closer to
them to grow? your goal than you
realize!
NO. You need time off
to rest your glutes, over What do I do if I'm sore?
working them can
actually hinder your Being sore is common, especially if
growth. you are not used to working out.
Here's some tips:
Do I need any -Stretching before workouts & on
rest days will allow more mobility &
equipment for the home
reduce strain.
glutes version? -Taking an epsom salt bath
-Consuming cherry juice
Yes. You will need a
-Eating foods with omega-3 fatty
resistance band. You may
add ankle weights for a
acids (salmon, nuts, chia seeds,
boost but it isn't required. seeds)
You may use home items -Use turmeric to season foods
such as laundry detergent, (reduces inflammation)
water cases/jugs, or other -Eating spinach, sweet potatoes,
heavy items to use in place bananas, oats, or berries
of weights.
 WEEKLY SCHEDULE
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
LEVEL 1/ CARDIO LEVEL 1/ CARDIO LEVEL 1/
ARMS + BACK ARMS + BACK
LEVEL 2 CORE LEVEL 2 CORE LEVEL 2

WK 1-2

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

CARDIO CARDIO
LEVEL 3/ LEVEL 3/ LEVEL 3/
ARMS + BACK ARMS + BACK
LEVEL 4 CORE LEVEL 4 CORE LEVEL 4

WK 3-4
**Tuesday and Thursday workouts are not included in this
guide. They are just a reference for you to follow throughout
the week

RB- Resistance band

AW- Ankle weights (***OPTIONAL***)
 Video demos for exercises

Link for video demos:

https://vimeopro.com/user125180609/glutes-guide

Password: urbvnf!tglutes

How to search up a specific exercise:

1) If there are multiple words, type the first letter of each word
Ex: Jumping squats - JS
2) If it's only one word, type the first two or third letters of the word
Ex: Clams - CL , Commandos - CM
You may also just type the entire exercise in, but for quicker results you
may use the abbreviations explained above.

If you have any questions regarding how to do an exercise or just want

to ensure you are performing the exercise correctly,
DM @urbvnfit on instagram or email [email protected].

Responses should take no longer than 24-48 hours, if not sooner.

 How to track progress

1. Self timer pictures: Don't take pictures by

holding your phone, take self timer pictures
where you can fully see your body without the
illusion of angles.
2. Stop sucking in: We all have the tendency of
flexing and sucking in for pictures, but for the
sake of truly tracking your progress, RELAX. Let
it all go.
3. Minimal clothing: Try to take the pictures in
the least amount of clothing you can. Women:
sports bra/crop top and shorts/swimsuit
bottoms. Men: shirtless and shorts. You want to
be able to see your body just as it is
4. Lighting: Make sure you are taking pictures in a
well lit room. Avoid dark and dimmed areas
5. Positions: You are taking full body pictures, so
make sure to take a picture of yourself fully of
the front, back, and side.
6. How often? Take progress pictures every 2-4
weeks. It takes time to establish progress, let
your body do it's work and be patient. Change
isn't immediate!

Email progress pictures to [email protected]

Your pictures may inspire someone else!

**Disclaimer - If you do not wish for your progress pictures to be posted on our
page, please state so.
LEVEL 1 (GYM)
Warm up
2x25 lunges on stair master
2x20 In + Out jump squats
on treadmill

4 SETS OF 7-8 - 15 SEC. REST

1. Sumo Deadlift
2. Pulse Lunges on Smith Machine
3. Cable Kickbacks
4. Hip Abductors
5. Curtsy Lunges W/ Weight

HIP THRUSTS PYRAMID SET -

- SET 1 - 12 REPS (LIGHT WEIGHT)
- SET 2 - 10 REPS (MODERATE WEIGHT)
- SET 3 - 8 REPS (HEAVY WEIGHT)
- SET 4 - 6-8 REPS (VERY HEAVY WEIGHT)
LEVEL 1 (HOME)
Warm up
2x20 sec. Jumping squats
3x20 sec. Crab walk w/ RB or
weight overhead
2x20 sec. Jumping alternating
lunges

4 SETS OF 10 - 20 SEC. REST

1. Fire Hydrants - RB
2. Rainbows - RB
3. Kickbacks - RB
4. Clams - RB
5. Curtsy Lunges - RB

4 SETS OF 12 - 15 SEC. REST

1. Hip Bridges
LEVEL 2 (GYM)
Warm up
2x25 lunges on stair master
3x20 In + Out jump squats
on treadmill

4 SETS OF 10 - 15 SEC. REST

Increase weight from first week

1. Sideways Single Leg Press

2. Reverse Lunges W/ Weight
3. Cable Kickbacks
4. Hip Abductors
5. Sumo Squats W/ Weight

HIP THRUSTS PYRAMID SET - 15 SEC REST

SET 1 - 12 REPS (LIGHT WEIGHT)
SET 2 - 10 REPS (MODERATE WEIGHT)
SET 3 - 8 REPS (HEAVY WEIGHT)
SET 4 - 6-8 REPS (VERY HEAVY WEIGHT)
LEVEL 2 (HOME)
Warm up
2x20 sec. Jumping squats
3x20 sec. Crab walk w/ RB or
weight overhead
2x20 In + Out Jumping squats

4 SETS OF 12 - 15 SEC. REST

1. Fire Hydrants - RB + AW
2. Rainbows - RB
3. Kickbacks - RB + AW
4. Clams - RB + AW or Dumbbell
5. Frog Pumps - RB

4 SETS OF 15 - 15 SEC. REST

1. Hip Bridges - RB
LEVEL 3 (GYM)
Warm up
2x35 lunges on stair master
3x20 In + Out jump squats
on treadmill

4 SETS OF 12 - 15 SEC. REST

Increase weight from second week

1. Sideways Single Leg Press

2. Side Cable Kicks
3. Cable Kickbacks
4. Cable Pull Through
5. Hip Abductors

HIP THRUSTS PYRAMID SET - 15 SEC REST

SET 1 - 12 REPS (LIGHT WEIGHT)
SET 2 - 10 REPS (MODERATE WEIGHT)
SET 3 - 8 REPS (HEAVY WEIGHT)
SET 4 - 6-8 REPS (VERY HEAVY WEIGHT)
LEVEL 3 (HOME)
Warm up
2x20 sec. Jumping squats
3x20 sec. Crab walk w/ RB or
weight overhead
2x20 sec. Jumping alternating
lunges

4 SETS OF 12 - 15 SEC. REST

1. Fire Hydrants - RB + AW
2. Squat Hip Abduction - RB
3. Kickbacks - RB
4. Clams - RB
5. Frog Pumps - RB

4 SETS OF 15 - 10 SEC. REST

1. Hip Bridges - RB + Weight

LEVEL 4 (GYM)
Warm up
10 minutes on stair master

4 SETS OF 12 - 10 SEC. REST

Increase weight from third week

1. Sideways Single Leg Press

2. Sumo Squat Pulse on Smith Machine
3. Cable Kickbacks
4. Cable Pull Through
5. Hip Abductors

HIP THRUSTS PYRAMID SET - 5-10 SEC REST

SET 1 - 12 REPS (LIGHT WEIGHT)
SET 2 - 10 REPS (MODERATE WEIGHT)
SET 3 - 8 REPS (HEAVY WEIGHT)
SET 4 - 6-8 REPS (VERY HEAVY WEIGHT)
LEVEL 4 (HOME)
Warm up
2x20 sec. Jumping squats
3x20 sec. Crab walk w/ RB or
weight overhead
2x20 sec. Jumping alternating
lunges

4 SETS OF 12 - 10 SEC. REST

1. Fire Hydrants - RB + AW
2. Squat Hip Abduction - RB
3. Kickbacks - RB + AW
4. Clams - RB
5. Frog Pumps - RB
6. Reverse Lunge Pulse

5 SETS OF 12 - 10 SEC. REST

1. Hip Bridges - RB + Weight

 *Motivation*
(Come back to this when you need uplifting or a boost to get
started)

-You are your only competition, work towards being better than yourself now
instead of aiming to look exactly like someone else.

-Remember why you started, you wanted a change right?

-Love yourself, practice positive self talk daily. You are smart, you are worth it, you
can accomplish anything, you are beautiful, you WILL get through it, you are
important.

-Focus on you, do this for YOU, not for anyone else. You have to want it yourself in
order to be successful.

-Accept that this journey will not be easy, but that you will get through it.. why?
because you CAN, and you WILL.

-Fuel your body with nutrients, not unhealthy foods that will hinder you. You deserves
more. Your body deserves more.

-Cheat days are OKAY! Don’t take advantage of it, but don’t beat yourself up about it.
Just pick up where you left off, remember why you started this challenge!

-Understand you cannot be comfortable while trying to better yourself, there is no

comfort in growth. It’s okay to be uncomfortable, trust the process!

-Keep in mind that the end goal if worth it all. You’ll be more happy, you’ll be
confident in your own skin, your mental health will be better, and you will
genuinely feel good, because you got through something you thought
would be challenging. Be proud of you.

-I AM PROUD OF YOU, if no one else is, I AM! I know how it feels to go through
things alone that matter to you without the support, you can do this.
THAN K
YO U!
Thank you for using my guide and supporting me as my business

continues to grow and improve! I hope this plan serves you well and you

achieve the look you desire. I promise with hard work, discipline, and

consistency it will all work out in the end. Nothing is ever easy when you

challenge yourself, getting out of that comfort zone is the first step! I’m

proud of you for putting in an effort to change and not giving up on

yourself!

-URBVNFIT

Share your progress with me!

@urbvnfit on Instagram

Email [email protected] for questions

urbvnfit.com