training help for my girlfriend

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    bi0hazurd's Avatar
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    Question training help for my girlfriend


    My girlfriend obsesses about getting a bigger butt and for our next anniversary I thout I'd try to find her a routine and make her a little kit with a new routine and some protein powder and then train her through it. Problem is I've never trained a female before. Is there any routine u guys know of to grow lift and tone the butt? Female training opinions are most welcome

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    I know when I was helping my GF out. Rosie had chimed in and suggested reading her article.http://www.rosiesmusclerevolution.co...g_the_myth.htm. This def. helped.

    RECOVERBRO


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    Also I would like to state that I just convinced her to workout so I would like to know if maybe there is a routine I can begin with her at home. She doesn't have access to the gym right now
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    You can get a set of resistance bands fairly cheap( like 15 bucks). And have her do like body weight squats. Pushups, pullups. Burpees. Mountain climbers...I dunno theres alot you can do.

    RECOVERBRO


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    Squats, Jump Squats, Deadlifts, Leg press, Hamstring curls, anything you do for legs she can do for legs.

    Also
    Circuit Training (which I have learned to enjoy)
    She can do something like this
    10 reps each consecutively

    10 Jump Squats
    10 Split Squats each side
    10 Box Jumps
    10 Burpees
    10 Mountain Climbers

    Rest 2 min between each round. Add weights or sets or reps as she progresses or to accommodate her level of fitness

    It's going to depend on what she enjoys too and her level of fitness. When I started out u couldn't get me to do fast circuit training at gunpoint. I just wanted to lift weights, which works too of course.

    I like to wing it with my workouts and do full body when I do circuit.
    this is a workout I did after a morning run
    12 Burpees
    30 mountain climbers
    15 Db 10lbs each jumpsquat
    20 Left leg step ups Db
    20 right leg step ups Db
    30 sec plank
    30 sec side plank
    30 sec other side plank (people scoff at these I feel em)
    10 box jumps
    10 1 leg squat L 10lb DB's
    10 1 leg squat R 10lb DB's
    15 hanging leg lifts
    1 min Jump Rope
    25 Calve raises 10lbs Db's

    3 sets short rest between (I didn't do the 2 min rests)

    But I change from day to day, like on another day I'll go for heavier weights and try challenging myself by going heavier or raising rep amount. (just like a dude lol) Those are my favorite workouts

    The most beneficial Assercise for me are Squats and Deads.

    I am in noooo way a trainer (which would be great to have and I would definitely make faster progress if I did) and I am still a bit far from my ultimate goal, just sharing my personal experience what I've done and what I enjoy.
    Good Luck to your girlfriend, maybe u could get her on the forums someday.

    note: I wouldn't do only lower body!! Balance, train the whole body for faster proportioned safe results. You need upper body and core strength and fitness to be able to challenge legs efficiently and safely.
    smallfry@athleticxtreme.com
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  6. The Female Terminator
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    Quote Originally Posted by bi0hazurd View Post
    My girlfriend obsesses about getting a bigger butt and for our next anniversary I thout I'd try to find her a routine and make her a little kit with a new routine and some protein powder and then train her through it. Problem is I've never trained a female before. Is there any routine u guys know of to grow lift and tone the butt? Female training opinions are most welcome
    If she wants to improve the look of her butt, I recommend reading Shaping the Perfect Glutes and incorporating those exercises into her training programme - she can do all of them at home, yes.

    Another note - there is no such thing as "toning". Toning is a) losing bodyfat, b) gaining muscle mass, or c) recomping.


    Quote Originally Posted by bi0hazurd View Post
    Also I would like to state that I just convinced her to workout so I would like to know if maybe there is a routine I can begin with her at home. She doesn't have access to the gym right now
    If she's a beginner, start her off with a beginner's programme, acclimatize her to training - don't try to change too many things at once. Make sure whatever she does, she does with proper form.

    Read post #2 at Exercise at home to get some ideas of what to do re training if no access to the gym or have limited time, etc.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    So far this is what i have

    MONDAY
    Resistance Band Squats 3x10
    Resistance Band Deadlifts 3x10
    Resistance Band Lunges 3x10
    Step ups 3x10
    Two point bridge leg raise and hold 2x 60 seconds

    WEDNESDAY
    Resistance Band Curls 3x8
    DB or RB tricep kickbacks 3x8
    Pushups 3x5
    RB or DB shoulder raises 3x5
    Crunches 3x10

    FRIDAY
    Dumbell Squats 3x10
    Straight leg Deadlifts 3x10
    Dumbell Lunges 3x10
    Dumbell Step ups 3x10
    Stretching and additional Ab work
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    how does it look?
  9. The Female Terminator
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    Quote Originally Posted by bi0hazurd View Post
    So far this is what i have

    MONDAY
    Resistance Band Squats 3x10
    Resistance Band Deadlifts 3x10
    Resistance Band Lunges 3x10
    Step ups 3x10
    Two point bridge leg raise and hold 2x 60 seconds

    WEDNESDAY
    Resistance Band Curls 3x8
    DB or RB tricep kickbacks 3x8
    Pushups 3x5
    RB or DB shoulder raises 3x5
    Crunches 3x10

    FRIDAY
    Dumbell Squats 3x10
    Straight leg Deadlifts 3x10
    Dumbell Lunges 3x10
    Dumbell Step ups 3x10
    Stretching and additional Ab work
    Quote Originally Posted by bi0hazurd View Post
    how does it look?
    Not what I would have done, but it's a start. If she's a complete newbie to training, she's better off doing three FULL-BODY sessions a week, but that's just my thoughts. She's also better off using a rep-range like 10-12 reps to get used to it for a few weeks, IMO. I suggest doing her a Full-Body circuit that she does three circuits of each time. Perhaps review the sample beginner resistance circuit in The 3 Keys to Fat Loss (don't let the title fool you, since the best exercises for fat loss are also the best ones for muscle growth) and adjust to fit what equipment you have at home, as well as adding in a few more exercises for the glutes (i.e. make every other exercise one for the lower body, etc.). You should be able to out something together from all of the recommendations you have been given so far, so no longer require my assistance. All the best!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  

  
 

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