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NUTRITIONAL GUIDELINES

• THIS PROGRAM IS FOR SOMEONE WHO IS NEW TO THE WORLD OF

PHYSICAL TRAINING AND WANTS TO SEE RESULTS WITHOUT WASTING ANY
TIME
• THIS PROGRAM IS ALSO FOR THOSE WHO HAVE LOW BODY FAT AND WANT
TO START BUILDING SOME MUSCLE SIZE AND TONE
• MEN N WOMEN ALIKE CAN JOIN THIS PROGRAM

We will be approaching this program right from the basics. The movements will be
simple and easy to follow. No complicated exercises or methods of training. When
you starting as a beginner it’s important for you to understand the movements and be
aware of how the body is moving. Understanding the science behind how the muscle
moves will give you the advantage of using the exercises given most efficiently.
We will build and progress slowly so that the muscle or lean bulk we build will not
come with any additional and unwanted fat.
A lot of this will also have to do with the way you eat and what you eat.
Along with progressive overload we will also aim to get stronger in the lifts and that’s
why it’s important that you log in your weights, reps n sets.

Basically with this program you will

1. Add lean muscle mass
2. Get stronger in the process
3. Understand nutrition
4. And get an overall holistic approach to training

Chapters:
1. Nutrition
2. Training
3. Additional routines
4. Exercise tutorials
5. Measuring process
6. Frequently asked questions

Nutrition

The reason I like to start the program with nutrition is because without the right nutrition you
will never be able to reach the goals you have set. You can follow the best programs in the
world but if you are not eating what you need to and when you need to n how much you
need to then all your training efforts will be a failure. What you need to understand is that in
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the gym all you are doing is breaking the muscle. There is no growth happening inside the
gym. It is what you do outside the gym, diet and rest which help you get stronger, repair the
muscle and build.

There two main factors which influence your results. They are:
Calorie intake: Your calories can come from anywhere, cakes, sweets, sodas, meat and
veggies. The correct calorie intake through the right number of macros is the key.

Macronutrient distribution: The macros are basically 3:

1. Carbohydrates:
These like you hear are not your enemy. You need carbs to fuel your workout and to help
you bulk up. Yes, controlling the carbs as in where are you getting them from n how much of
them you are consuming matters a lot.
2. Protein:
Protein is basically what you need to help your muscles recover and grow
3. Fats:
Fats don’t make you fat, but fats do help in maintaining a good hormone balance in the body
and also because they have twice the amount of calories they can be used to fill up the gap
on any calorie deficit that you are facing.

There are certain factors that fall into the diet area.
1. Calories
2. Macronutrients
3. Micronutrients
4. Meal timings
5. Supplements
These are in the order of priorities and yes calories matter the most when it comes to fat loss
n muscle gains.

It all comes down to calories in n calories out (keeping in mind where you are getting those
calories from matters when we talk about body composition)
TDEE: total daily energy expenditure. This is basically the term used to explain the total
calories you need to consume in the day to maintain your weight.
If you consume less than what is required, you will go into a deficit and will lose weight
whereas if you eat more than the calories required than you will go into a surplus and gain
weight. It’s really that simple.

Usually calculating the calories and macros is a very tedious task but I’m going to help you
make this simple. Yes, you have to work hard a little but at the end my goal is to educate you
and make you aware of what you are doing and how you can tweak things around.

Calculating your basic metabolic rate or known as BMR:

Men: BMR = 10 x weight (kgs) + 6.25 x height (cm) – 5 x age + 5
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Women: 10 x weight (kgs) + 6.25 x height (cm) -5 x age -161

Whatever number you get here you will multiply that with your activity level:

1. 1.2 = sedentary lifestyle (desk job + minimal exercise)

2. 1.3 = lightly active (light daily activity + light exercise 1-3 times a week)
3. 1.5 = moderate activity (moderate activity level + hard exercise 4-5 times a week)
4. 1.7 = very active (physically demanding lifestyle + 6-7 days a week exercise)
5. 1.9 = extremely active (athlete)

Once you have got your BMR, next what you do is deduct 20% from that if you want to lose
body fat%. If you want to gain, then add 20% to that.

Now you can always use different apps out there which help you read calories of different
foods. I encourage you to do that initially but remember it is only till you can see with your
eyes and judge how much food is on your own plate, well it’s important to do so because you
won’t be carrying a weighing scale to the restaurant next time you go with your family. Will
you?
So having a set routine of what you eat and when you eat will help you a lot in understanding
your own diet and eventually tweaking the foods to reach your goals.
If you train consistently and do the program as said, focus on your food, I guarantee you, you
will start seeing results. If not, then don’t worry. Initially for the 1st 2 weeks it’s all about
trial and error. Weigh and measure yourself week to week to see how the progress is going.
If it’s going according to plan, then just keep going or else tweak things around. Maintaining
a food log for the first 3 weeks will help. You won’t need one post that.
Again, I can easily tell you to absolutely be anal about things but then that’s not fun. Last
thing I want you to do is get stressed out if things are not going according to plan. Try, test
retest, and keep moving ahead.

We will be following a very basic ratio for your macros. Please remember, this is the start to
your journey, and we don’t want to over complicate things.

Protein = .8 -1.5 gm per pound of body weight, if you are overweight then per pound of lean
muscle mass
Carbs = 35% of what is remaining
Fats + 30% of what is remaining

For example:
Guy weighs in at 82kgs = 180.4pounds
Height = 174cms
Age = 38
Activity level = 1.5

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{Bmr = 10 x 82 + 6.25 x 174 + 5 x 38 – 5 = 2092 cal x 1.5 = 3138cal
For this guy to gain muscle lets start with a 20% surplus = 3765 cal
Protein = 1.2 gm / pound = 216gms = 216 x 4 = 864cal
Carbs = 35% = 1506cal = 376gms
Fats = 30% = 1129cal = 125gms
Total calories = 3499cal which is still more than the bmr. Let’s start with this and then see
how we go from week to week}
• One more very important thing id like to follow Is that I rather get the food in which is
necessary for growth and repair and do a little extra cardio to keep the fat off than go
on a deficit diet.
We will keep tweaking things around because not everybody reacts to the same ratios
similarly. We will keep playing around with the carbs n fat % but the protein will always be
the same.

Somedays if you end up going over or under, don’t worry. Nothing will change in a day.
Move on and don’t stress about it. You don’t lose weight or gain weight in a single day. It all
happens over a long time.
Food choices:
It is very important to be aware of the food choices we make. All the calories can come form
sweets and bread n pasta but then you won’t have the ideal body composition. Making sure
that you get in the right kind of foods or calories from the right kind of macros is very
essential toward building that ideal body composition.
At the same time I’m not telling you to give up your favorite foods. Let’s try n maintain a
80/20 approach. 80% of the food you consume has good nutritional value and the remaining
20% can be food of your choice. But don’t forget to track the 20% of foods as well as it’s all
about calories in n out.

Here are a few tips that you can keep in mind when filling up your plate:

• Eat a serving of fruit or veggies with every meal

• Try to eat a variety of fruits and veggies throughout the week as opposed to the same
things everyday
• Stick to lean meats - for example stick to chicken breast or ground turkey as opposed
to pork (unless vegetarian/vegan of course!)
• Try to intake a few servings of fish per week (unless vegetarian/vegan of course!)
• Stick to mainly complex carbohydrates (e.g. oatmeal, sweet potato, multigrain bread,
instead of white bread, candy, and sugary cereals

Protein foods:

. whey protein, chicken, mutton, tuna, yogurt, eggs, fish

Carbohydrate foods:

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. oats, rice, sweet potatoes, almond milk, whole grains, fruits, veggies, cereal

Fat foods:

. olive oil, mct oil, peanut butter, fish oil, avocados, nuts n seeds

Protein n carb mix foods:

. dairy, quinoa, lentils, beans, peas

Protein n fat mix foods:

. lean beef, cheese, steak, chicken thigh, eggs

Meal scheduling:
Meal timings become very important specially for the meals that come around the workouts.
There are two main meals around the workout
1. Pre workout meal
2. Post workout meal:

Pre workout meal: the main goal of a pre workout meal is to make sure that there is enough
energy to push you through the session and that your performance doesn’t fall. Also, to make
sure there is enough protein synthesis happening in the body.
In the pre workout meal you will mainly have 1 serving of protein with around 40-100gms of
carbs. Try n avoid fats as it takes longer to digest n may just sit there. Also be careful not to
add too much fiber in your pre workout meal as it slows down the digestive process. Allow a
gap of at least 2 hours between your meal and the workouts.

Post workout meal: this meal is also a very crucial meal as it is responsible in replenishing
the glycogen stores which have been depleted during the training session. Also, the post
workout meal is responsible for creating an anabolic environment in the body which aids in
growth and protein synthesis.
According to facts out there the body is in a state of anabolism for almost 40mins post the
workout also remember that the blood is flowing to the muscle with all its supplements in it
since it has just completed the workout. It wouldn’t be fair to deprive the muscle and take the
blood flow to the digestive tract straight away. Give it some time. Relax, stretch, freshen up,
change and then sit in peace and have your post workout meal.

SUPPLEMENTS:

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Supplements like the name suggest is something that you take extra to complete the gap.
These are not mandatory and depends on your spending power as we all know that
supplements are quite expensive.
However before starting any supplement stack do consult your doctor and get their
permission specially if you have had any previous health issues.
If you have decided that you want to take some supplements and you can afford it, here are
some basic ones that you can consider.

1. Whey protein:
Whey protein is basically a dairy product. Sometimes it gets very difficult to consume a
certain quantity of protein from just meals. At that time a whey protein shake comes in
handy and helps us reach our calorie and macro numbers. Also, the reason whey protein is
recommended is that since it is already broken-down protein, it is easier to be digested and
then absorbed by the body. So as soon as you finish the workout, your body is craving for
some protein to help repair n build those muscles. This whey gets broken down quick and
without any delay reached your muscles. Please be careful of the whey protein you buy out
in the market. Always but from a genuine source.

2. Creatine:
This is one of the most popular and backed up supplements in the industry. Creatine is
responsible for strength and stamina. But it’s not like it shows effects straight away. Over a
period, you will notice that your ability to life more and go on for longer has increased.

3. Omega fatty acids.

This particular supplement helps in improving muscle soreness and also enhances muscle
growth. EPA, DHA,CLA, ALA are some of the fatty acids that you should consume

4. Glutamine:
A form of amino acid which helps in muscle recovery and also helps in stopping craving for
sweets
5. Bcaa: branch chain amino acids are mainly three. Leucine, isoleucine, and valine.
These three amino acids are responsible for muscle recovery and growth. You can
consume then as an intra workout.

6. Multivitamins:

TRAINING

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Alright coming to your favourite aspect of this program. I keep stressing on the fact that you
don’t have to stress about any of these. As long as you are consistent that’s all that matters.
Here are a few basic guideline that you must follow as a beginner.
1. Three things matter most when you start your training. No matter how eager you are
about diving into the deep end, I wouldn’t suggest you do that. Form / technique,
consistency, and intensity.
• Form / technique: basically this is the most important part about training. Everything
you do in the gym will be a waste if you don’t focus on your form n technique. For
these please follow the videos in the link
• Consistency: this basically means that every rep of yours from start to finish look nfeel
exactly that same. Yes as you get tired the form will be compromised a little but try
your best not to deviate from the correct form too much. Doing something again n
again builds a strong neural pathway which basically makes the action a permanent
habbit. So to make sure that you build the right habit, try n be consistent with the right
form
• Intensity: everyone loves intensity. Fair enough. But intensity can only be added in
your traiing once you have the first two aspects nailed down. Try not to build intensity
and increase it before time orlse it can and it will lead to injuries.

2. Progressive overload: as a beginner its important to know n understand that you are
not weak. You are strong and you will be able to lift relatively heavier weights. But
you got to make sure that this is done in a systematic manner. Initially when you start
lifting you will always start with a couple of warm up sets then start your main sets.
From weak to weak you will try n increase the weights gradually, no big jumps. This
is very crucial. We want to make sure that you are getting stronger as you move on in
this program but also your fomr is maintained always. Log in your weights so you can
see where you started and how you progressing. No guess work please, if you are
genuinely interested in becoming better.

3. Intensities: intensity ios a very relative term. Every person is unique and has a
completely unique way of adapting and getting stronger. Intensity will differ from
person to person also depending on your past fitness levels. You can increase
intensities in regards to weights, rest period and volume. As you move on through the
program you will notice that you wont need as much rest as you needed when you
started and that you can now push more weights with less rest as well. Also now you
are able to push through the high volume workouts too. So be aware and push your slf
where you feel you can. But form should not faulter.

4. This is a beginner 6 week plan. The way I have designed it is based on a couple of
different research done in the gym industry. The first 3 weeks we will be doing upper
body push, upper body pull, and lower body. Thursdays will always be a day off and
Sunday too. Use these days to take. Massage and please stretch. 1st week we will be
doing straight sets, 2nd and 3rd week will be super set. 4th 5th n 6th weeks we will be
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doing a combination of different muscle groups. 4th week will be single sets, 5th week
be supersets and 6th week trisets. So as you see the volume will increase from week to
week. Also in my experience I have seen that the more you keep changing the
workouts keeping the structure the same the body doesn’t get enough time to adapt
and keep progressing. This allow very little space for the body to plateau which is a
big issue in a lot of programs.

5. I will be adding you to a provate fb group where if you have any doubts you can
always find some answers. For now since you are just starting. Focus on the above and
I promise you, you will see results

WORKOUT FAQS

1. How much weight should I use?

Like mentioned earlier, you must follow the 3 main steps, form, consistency, and intensity.
Initially lift weights that basically allow you to complete the set without take a break in the
middle. Since this is a beginner program there are no complex training techniques in here, so
we won’t be ever lifting till failure. Keep a logbook and increase weight week by week or set
by set gradually. Don’t be in a rush, we are in this for the long run.

2. Why are my calories not adding up?

Many apps allow you to input calories in addition to the macros. Food labels use rounding,
and there is also a potential for error on behalf of the person inputting the data into the
database. If you are hitting your macros (Fat/Carbs/Protein) then you are hitting your
calories. There is no way around it.

3. How long should I wait after I plateau to make any changes?

5 to 7 days. You could just be stressed, and water retention is masking fat loss. If you
strongly believe your intake should be yielding a caloric deficit then it probably is, and you
just need to hold out a bit longer.

4. How much water should I be drinking?

We are in a dynamic state of losing and replenishing water in our bodies; when the amount
of water being taken in becomes less than the amount being lost, we become dehydrated.
Proper hydration is crucial to maintaining cell functions, and without enough water,
performance and overall health can be greatly hindered. The amount of water one needs on a
daily basis varies based on their size and their activity level (active individuals generally
require much more liquid than sedentary individuals).

5. How much sleep?

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Even acute losses of sleep have been shown to have a host of harmful effects in humans,
including tendency to overeat the next day and decrease insulin sensitivity, two things that
spell disaster when combined.
Sleep loss usually results in feeling stressed out as well, which is generally not favorable for
proper appetite regulation. Aim to get at least 7-8 hours of sleep per night.

6. Are abs made in the kitchen?

Yes! Endless crunches will not melt away the fat from your midsection. It just doesn't work
that way. And despite the "burn" of high rep ab exercises, you barely burn any calories while
doing those endless crunches. Visible abs are simply a result of low body-fat. (Approx.
below 12%)
In regard to ab training, 3 exercises per week is more than enough for vital stimulation.
Another thing to consider too is your abs get a lot of indirect work from other exercises
mainly compound movements such as squats, deadlifts, seated or standing presses and
pulldowns, etc.
So just remember if you can't see your abs very well, you're simply carrying too much body-
fat. The best thing you can do is get lean by hitting your fat loss calorie/macro goals and
training properly; once that happens, you'll start to see that six-pack peek through

7. How should I now maintain?

You will want to slowly start adding calories back into your diet as you transition to a
maintenance phase. A maintenance phase is essentially when your caloric expenditure and
intake are in equilibrium. To find how many calories you require for a maintenance phase
you will need to simply calculate your DCR (Daily Calorie Requirements).
The goal is to add calories slowly over a few weeks, so you add as little body fat as possible.
You may even get leaner during this process if you keep training hard and control your food
intake.

ADDITIONAL TRAINING ROUTINES:

There are 5 other additional training routine which you will use in your above routines.

1. Cardio:
There has always been too many myths and discussions about cardio. We will keep it simple.
• The idea of doing additional cardio is to burn more calories
• If you can do cardio on a fasted state, nothing like it or else any time during the day is
fine
• If you cannot do a continuous 30-40mins cardio session, then break it up in 4 x 10mins
sessions most preferably post meals
• If you are already lean n focusing on building muscle, then 2-3 x week slow walk for
30mins is enough
• If you are focusing on fat loss, then 4 times a week for 40mins slow cardio and 2 time
a week small duration sprint
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• If you want to add cardio during your training session, do it post your strength
workout
• You can cycle, swim, walk, or row for your cardio sessions but remember the intensity
has got to be minimal

2. Core:
I will be adding 18 different workouts for your core. Choose any one and do them not more
than 3 times a week alternating with glute sessions

3. Glutes:
I will be adding 18 different workouts for your glutes. Choose any one and do them not more
than 3 times a week alternating with core sessions

4. Stretching:
I will be adding YouTube videos of do it along stretching sessions. Choose any one and go
for it
5. Mobility and activation:
This one is very important. These exercises are done to make sure that you don’t suffer from
any injuries and keep your joints and body healthy. Also, we will be focusing on smaller
muscles here which help in stability and balance. Please do not avoid this. These ideally
should be done pre workouts and can be a part of your warmups.

MEASURING PROCESS:
This is not a very difficult process, but it is a very crucial process. Even if not for the world
but for yourself it gives you an idea and adds as an incentive for you to push harder.
Numbers don’t lie and its always motivating to see one moving forward.
You will basically use three different ways to measure, I will explain why
1. Weighing scale: if you have fat to lose and muscle to gain you should see basic or
minimal movement on this. Muscle weighs more than fat and takes longer to form
than to lose fat. But if there is minimal change not to worry, you are on the right path
if the next two also are in sync
2. Tape measure: as you start losing fat you will lose inches and with the process of
gaining muscle you will start to get toned and tighter.
3. Vernier caliper: this is a method of measuring body fat. I have given you a link here
on how to. Once again when you start losing the body fat, even though you are gaining
muscle slowly there will still be significant changes here
4. Pictures: lastly every week take a front n side shot with the same clothes, light n
background. You will see changes as you move on.

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Additional workouts:

Core:
#1
3 rounds
15 sit ups
20 russian twist
30secs plank

3 rounds
15 toe touches
20 side plank raises
30secs hollow hold

3 rounds
15 crunches
20 leg raises
30secs superman hold

#2
Emom for 6mins (40secs
on, 20secs off)
. Weighted sit ups
. Towel slides

Emom for 6mins (40secs

on, 20secs off)
. Lying down knee tuck n
hip raise
. V-ups

Emom for 6mins (40secs

on, 20secs off)
. Side plank rotations
. Cycle kicks

#3
30secs work, 30secs rest
3 rounds
. Legs on the floor or hold them slightly above the ground
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n side to side twist
( keep your core strong n lock your knees, try to touch
your hands to either sides)
. Hollow rock
. Single leg V-ups / lying down knee tucks

30secs of work, 30secs rest

3 rounds
. Half crunches
. Hollow position scissors kicks
. Side crunches

40secs on, 20secs off

2 rounds
. Plank
. R-side plank
. L-side plank
. Superman plank

#4
3 rounds
15 weighted toe touches
1min max sit ups

3 rounds
15 knees2chest n hip raise
1min max towel slides

3 rounds
15 r-side criss cross
crunch
30 cycle kicks
15 l-side criss cross
crunch
30 cycle kicks

#5
3 rounds (40secs work, 20secs
rest)

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Half crunches
russian twist
Plank walks

3 rounds (40secs work, 20secs

rest)
toe touches
R-side plank raise
L-side plank raise

#6
3 rounds
15 half sit ups with feet
locked
20 russian twist
30secs plank

3 rounds
15 toe touches (legs up in
air)
20 side plank raises (10
each side)

30secs hollow hold

3 rounds
15 cycle kicks (each leg)
20 leg raises
30secs superman hold

#7
3 rounds
15 sit ups
20 russian twist
30secs plank

3 rounds
15 toe touches
20 side plank raises
30secs hollow hold

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3 rounds
15 crunches
20 leg raises
30secs superman hold

#8
3 rounds
30secs work, 30secs
hollow hold
. V-ups
. Crunches
. Sit ups

3 rounds
30secs work, 30secs
russian twist
. R-side plank rotations
. L-side plank rotations
. Legs up, oppo hand to
oppo foot

#9
3 ROUNDS
20 WEIGHTED SIT UP N TWIST
15 LEG RASIES
10 PLANK WALK OUTS

3 ROUNDS
EMOM, 40SECS ON, 20SECS
OFF
HOLLOW ROCKS
KNEE TUCKS
PLANK SPIDER KICKS
CYCLE KICKS

3 ROUNDS
1MIN HIGH PLANK
1MIN SUPERMAN

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# 10
5 ROUNDS
5 WALL CLIMBS
10 PLANK WALKS
15 BEAST TO PLANK

3 ROUNDS
EMOM, 40SECS ON, 20SECS OFF
HALF SIT UPS
HOLLOW POSITION FLUTTER KICKS
HOLLOW POSITION PULL OVERS
LEG RAISE N HIPS UP

3 ROUNDS
20 GLUTE BRIDGES
20 V-UPS

# 11
5 ROUNDS
10 R-SIDE HIP TO HALOS
10 L-SIDE HIP TO HALOS
10 R-SIDE PLANK LEG RAISES
10 L-SIDE PLANK LEG RAISES

3 ROUNDS
EMOM, 40SECS ON, 20SECS OFF
SINGLE ARM OH SIT UPS
SINGLE LEG V-UPS
PLANK POSITION PASS THROUGHS
CYCLE SIT UPS

3 ROUNDS, 30SECS EACH

PLANK
SIDE PLANK
SUPERMAN

# 12
50-40-30-20-10
SIT UPS
SKIPPING

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3 ROUNDS
5 R-SIDE TURKISH GET UPS
5-L-SIDE TURKISH GET UPS
10 R-LEG GLUTE BRIDGE
10 L-LEG GLUTE BRIDGE

3 ROUNDS, 30SECS EACH

WEIGHTED TOE TOUCHES
HOLLOW POSITION SCISSOR KICKS
RUSSIAN TWIST
PLANK WALK OUTS

# 13

3 ROUNDS
. WEIGHTED SIT UPS
. WEIGHTED HOLLOW ROCKS
. WEIGHTED RUSSIAN TWIST
. HIP TO HALOS

3 ROUNDS, 30SECS EACH

. PLANK
. HOLLOW HOLD
. SUPERMAN PLANK
. L-SIT

# 14

3 ROUNDS, 30SECS EACH

. WEIGHTED SIT UP N TWIST
. HOLLOW POSITION FLUTTER KICKS
. CYCLE KICKS
. SEIDE BEND N REACH
3 ROUNDS, 30SECS EACH
. PLANK
. R-SIDE PLANK KNEE TO CHEST
. L-SIDE PLANK KNEE TO CHEST
. HOLLOW POSITION KNEE TUCK

#15
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. PLANK WALK OUTS
. WEIHTED HOLLOW ROCKS
. OH DB SIT UPS
. HOLLOW POSITION SCISSOR KICKS

3 ROUNDS
. WEIGHTED SIT UPS OH
. LEG RAISE N HIPS UP
. WEIGHTED SEATED SIDE TWIST
. HALOS

# 16

3 ROUNDS, 30SECS EACH

. WEIGHTED SIT UP N TWIST
. HOLLOW POSITION UP N DOWN SCISSOR KICKS
. WEIGHTED RUSSIAN TWIST
. HOLLOW HOLD

3 ROUNDS, 30SECS EACH

. R-ARM PLANK
. L-ARM PLANK
. R-SIDE CYCLE KICK HOLLOW HOLD
. L-SIDE CYCLE KICK HOLLOW HOLD

# 17

3 ROUNDS, 30SECS EACH

. WEIGHTED SIT UPS OVERHEAD
. KNEE TUCKS + HIP RAISE
. DB WOOD CHOPPERS
. HOLLOW ROCK

3 ROUNDS, 30SECS EACH

. WEIGHTED SIT UP N TWIST
. HOLLOW POSITION FLUTTER KICKS
. WEIGHTED HIP TO HALOS
. SUPERMAN PLANKS

# 18
Insta: @shivohamofficial, email: coachshivoham@[Link], website: [Link]
 SHIVOHAAMOFFICIAL
3 ROUNDS
. WEIGHTED SIT UPS
. WEIGHTED HOLLOW ROCKS
. WEIGHTED RUSSIAN TWIST
. HIP TO HALOS

3 ROUNDS, 30SECS EACH

. PLANK
. HOLLOW HOLD
. SUPERMAN PLANK
. L-SIT

Glutes:

3 days a week glute workout

Day 1:
Part 1:
3 rounds
. 20 banded lateral walks
. 20 banded half squats
. 10 lying down hip abductions r-side
. 10 lying down hip abductions l-side
* 30secs rest after the circut n start again

Part 2:
3 rounds
. 15 banded donkey kicks on all fours r-side
. 15 banded donkey kicks on all fours l-side
. 15 plank position banded leg raises r-side
. 15 plank position banded leg raises l-side

Part 3:
3 rounds
. 20 banded glute bridges
. 20 banded frog pumps
. 20 banded good mornings

——-

Insta: @shivohamofficial, email: coachshivoham@[Link], website: [Link]

 SHIVOHAAMOFFICIAL
Day 2:
Part 1:
3 rounds
. 20 banded monster walks
. 20 banded in n out squats
. 10 half squat position hip abductions
. 10 seated banded hip abductions
* 30secs rest after the circut n start again

Part 2:
3 rounds
. 15 banded leaning forward hip extensions r-side
. 15 banded leaning forward hip ext l-side
. 15 banded standing leg abductions r-side
. 15 banded standing leg abductions l-side

Part 3:
3 rounds
. 20 banded glute march
. 20 banded glute bridge and hip abductions
. 40secs plank with butt squeeze

———

Day 3
Part 1:
3 rounds
. 20 banded lateral walks straight body
. 20 banded skater lunges
. 10 banded side step toe tap + behind n diagonal toe tap + all the way back toe tap r-
side
. 10 banded side step toe tap + behind n diagonal toe tap + all the way back toe tap l-
side
* 30secs rest after the circut n start again

Part 2:
3 rounds
. 15 banded lying down sideways leg abductions r-side
. 15 banded lying down sideways leg abductions l-side
. 15 banded clam shell hip abductions r-side
. 15 banded clam shell hip abductions l-side

Insta: @shivohamofficial, email: coachshivoham@[Link], website: [Link]

 SHIVOHAAMOFFICIAL
Part 3:
3 rounds
. 20 banded glute bridge + hip abductions
. 20 banded frog pumps
. 20 elevated single leg glute bridge (10 each leg)

Insta: @shivohamofficial, email: coachshivoham@[Link], website: [Link]