Licensed to Aereal Weisner of 1-201 Lougheed Road, Shalalth, BC - V0N 3C0, .

Email address:
rain_falls_90@hotmail.ca

INTRODUCTION
Doing the same squat routine over and over can be boring. Whether you are fighting pancake butt or
trying to firm up the junk in the trunk, this workout will help you feel all sorts of booty-licious and ready
to show off a gravity-defying butt. This routine, twice a week, will boost your bum and add tone to your
glutes and thighs. Get ready to look even sexier in those skinny jeans and enjoy turning heads while
walking down the street.

DESCRIPTION
A full-body workout isnt complete without hitting the glutes. This butt workout is simple and extremely
effective. Fifteen minutes of fun moves will have you on your way to showing off that firm booty.
This quick routine is designed to tone and lift to the glutes, while tightening the thighs, giving you an allaround stronger base. You can do this routine on its own or combine it with an upper- body session to
achieve the full body workout that produces the results youre looking for.

INSTRUCTIONS
The SHREDZ Butt Workout Guide will
quickly help produce maximum results
and challenge your mind and body
to bring the best out of you. The tailtightening routine is most effective when
done consistently and around
the same time each day. To help avoid
muscle stress and injury, be sure to use
proper form as shown in the images.
Weve included a warm-up and stretch,
too! Warming up ensures that your
muscles know whats coming, raises
your core temperature and loosens up
the proper muscles in preparation for the
workout. It also improves breathing and
increases the heart rate to help send
blood to your muscles.
Stretching prepares muscles to
perform at their peak levels and helps
lengthen the muscles and tendons while
increasing range of motion, giving you a
more intense workout!
Perform each warm-up and stretch
movement at a medium intensity for 30
seconds followed by 15 seconds of rest
to catch your breath and assume your
position for the next movement.

WARM UP
Perform each exercise for 30 seconds with 15 seconds of rest in between.

01 HIGH KNEES

02 SHOULDER STRETCH

03 COBRA ABDOMINAL STRETCH

04 KNEE-TO-CHEST LOWER BACK

05 CAT BACK STRETCH
06 CHEST STRETCH

07 STANDING QUAD STRETCH

08 STRAIGHT-LEG CALF STRETCH

EXERCISE DESCRIPTIONS

High knees

1. Begin jogging in place, lifting the knees as high as you can.

2. Try to lift your knees up to hip level but keep the core tight
to support your
back.
3. For a more advanced move, hold your hands straight at hip
level and try to
touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the
hands to the knees!

SHOULDER STRETCH

1. Stand tall and bring your right arm across your upper body,
holding it with your left arm just below or above the elbow.
2. Hold the stretch and then release.
3. Repeat the stretch with the left arm.

EXERCISE DESCRIPTIONS

COBRA ABDOMINAL STRETCH

1. Lie face down with your hands under your shoulders.

2. Point your feet downwards to lengthen your spine.
3. Slowly push your torso up as far as you comfortably can
try to get your hips to rise off the floor slightly.
4. Hold the stretch and then lower down to starting position.

KNEE TO CHEST LOWER BACK

1. Lie on your back on a mat with your legs extended in front

of you and the backs of your heels on the floor.
2. Grab hold of your right knee and gently pull it up to your
chest until you can feel a slight stretch in your lower back.
3. Try to bring the knee as close to your chest as is
comfortable while keeping the left leg relaxed.
4. Hold the stretch and then release the leg to starting
position.
5. Repeat with the left leg.

EXERCISE DESCRIPTIONS

CAT BACK STRETCH

1. Kneel on a mat with your hands and knees shoulder-width

apart.
2. Pull your abs in, hunch your back up and flex your spine.
3. Hold the stretch and then release to the starting position.

CHEST STRETCH

1. Stand tall and place your hands together with your arms
extended straight out in front of you.
2. Keep your arms straight and then move them back as far
as you comfortably can. Your palms should face front and
you should feel the stretch along your chest.
3. Return the arms to the starting position, extended in front
of you.

EXERCISE DESCRIPTIONS

STANDING QUAD STRETCH

1. Stand next to a wall or stationary object to support your

balance.
2. Grasp the top of your right ankle or forefoot with your right
hand and pull the ankle or foot towards your buttocks.
3. Straighten the right hip by moving your knee slightly
backwards and making sure it faces the floor. Dont let
your knee flare out towards the side
4. Hold the stretch and repeat on the left leg.

STRAIGHT LEG CALF STRETCH

1. Stand a few inches away from a wall, facing it and place

both hands on the wall with your arms extended.
2. Lean against the wall and bend on leg forward with the
other leg extended straight back. Your feet should both be
facing forward.
3. Push the rear heal to the floor and bring the hips slightly
forward.
4. Hold the stretch and repeat on the other leg.

ROUTINE #1
Complete a full circuit of the below exercises 3 times. Aim to perform 8-12 reps of each movement
and rest for 90 seconds between sets.

01 JUMP SQUAT

02 WALL SIT/SQUAT
03 DONKEY KICKS

04 SINGLE LEG GLUTE BRIDGE

05 SIDE LEG/HIP SWING
06 DUMBBELL LUNGES

07 BARBELL DEAD LIFT

08 SEATED MACHINE LEG EXTENSION

09 BARBELL SQUAT

EXERCISE DESCRIPTIONS

JUMP SQUAT

1. Stand with your feet hip-width apart. Your toes should be

pointing straight ahead or only slightly outward.
2. Cross your arms in front of your body, place your hands
behind your head or at the sides of your head.
3. Keep your weight on your heels and bend your knees while
lowering your hips towards the ground as if you are sitting
down on a chair.
4. Keep your back straight at all times.
5. Continue until you feel a slight stretch in your quadriceps.
Do not let your knees extend out beyond the
level of your toes.
6. Pause for a count of one.
7. In an explosive movement, drive down through your heels
pushing yourself up of the floor with your quads.
8. At the same time extend our arms out above you.
9. Land with your knees slightly bent to absorb the impact.
10. Repeat.

WALL SIT/SQUAT

1. Stand tall against a wall with your head and back touching
the wall.
2. Position your feet so that they are shoulder-width apart and
a few inches away from the wall.
3. Rest your arms at your sides.
4. Bend your knees and lower into a squat position until your
thighs are parallel to the floor and hold the position
5. Return to starting position by straightening your knees and
standing tall again.

EXERCISE DESCRIPTIONS

DONKEY KICKS

1. Position yourself on all fours on a mat.

2. Position your hands underneath your shoulders and place
your knees under your hips.
3. Keep your right knee bent at 90 degrees and flex the foot
as you lift the knee until it is level with the hip.
4. Lower the knee without touching the floor and repeat the
lift.
5. Once youve completed the reps on the right leg, switch
legs.

SINGLE LEG GLUTE BRIDGE

1. Lie on an exercise mat with your knees bent so that your

feet are flat on the floor.
2. Raise one leg off the floor and bend your knee up towards
your chest. Yhis
is the start position.
T
3. Perform the exercise by pushing down through your other
heel and pushing your hips up, raising your glutes off the
mat. Continue until your hips are in a straight line with your
torso. Hold for a count of one.
4. Return to the start position by lowering your hip to the floor.
5. Complete all the repetitions for one set before changing
legs.

EXERCISE DESCRIPTIONS

side LEG/HIP SWING

1. Stand tall holding onto a pole or stationary object for

support.
2. Engage your abs as you swing your one leg as far out in
front of you and then back behind you as you comfortably
can.
3. Switch sides once you have completed repetitions on the
first leg.

DUMBBELL LUNGES

1. Holding a dumbbell in each hand,stand with your feet

shoulder width apart.
2. Keep your shoulders back. And your back straight.
3. Take a long stride forward with your right leg. Your right ]
foot should be in a position, that when you bend your right
knee, your upper and lower leg form a 90 degree angle.
4. Slowly bend both your knees, to lower your hips until your
left (rear) knee is just above the floor. Hold for a count of
one.
5. Return to the start position by slowly straightening your
legs and raising your body back to a standing position.
6. Complete all the repetitions for one set full set, then switch
legs, or you can alternate between legs for each rep.

EXERCISE DESCRIPTIONS

BARBELL DEAD LIFT

1. Place a barbell in a clear space on the floor. (Make sure

there are no obstructions in your way.
2. Stand facing the barbell with your legs about 4-6 inches
from the bar.
3. Place your feet shoulder- width apart. Your feet can be
pointed straight ahead or turned outwards slightly.
4. Squat down, keeping your back straight and grip the bar
with an overhand grip at shoulder width.
5. Keep your arms fully extended and stand up with the
barbell.
6. As you lift the barbell, your hips and shoulders should rise
together and your back should be straight.
7. As you reach the top of the lift and are standing straight,
rotate your shoulders back slightly until you feel a slight
stretch in them.
8. Lower the barbell back to the floor in the same squatting
motion you used to lift it.

SEATED MACHINE LEG EXTENSION

1. Sit on a leg extension machine and place your legs

legsunder
under
the pad with your feet pointed forward. The pad should rest
on your shins just above your feet and you will need to
adjust it to suit.
2. Grip the hand bars (if fitted) firmly. This is the start position.
3. Using only your quadriceps, fully extend your legs exhaling
as you do so. Hold for a count of one.
4. Return to the start position in a smooth movement as you
inhale.
5. The angle at your knee should not go past 90-degrees.
6. Repeat.

EXERCISE DESCRIPTIONS

BARBELL SQUAT

1. Set up the barbell on the squat rack so that it is at the

same height as your upper chest.
2. Position your body under the bar, with knees bent so that
the bar is resting high on the back of your shoulders.
3. Grip the bar with your hands comfortably wider than your
shoulders.
4. Slowly straighten your legs to push upwards, lifting the
barbell from the rack and take one step forward.
5. Stand with your legs shoulder-width apart.
6. Bend your knees forward and allow your hips to bend back
as if sitting down,.
7. Continue this movement down until your thighs are parallel
to the floor or slightly more, making sure your knees are
pointing in the same direction as your feet.
8. Hold for a count of one.
9. Push up through your heels while straightening your hips
and knees, until you are standing in the start position.
10. Make any adjustments necessary to your stance and grip
before continuing on the next repetition.

ROUTINE #2
Complete a full circuit of the below exercises 3 times. Aim to perform 8-12 reps of each
movement and rest for 90 seconds between sets.

01 FLUTTER KICKS

02 PISTOL SQUATS

03 DUMBBELL LUNGE
04 DUMBBELL SQUAT

05 BUTT
SINGLE
LEG GLUTE BRIDGE
LIFT/BRIDGE
06 BARBELL STEP UP

07 THIGH ADDUCTOR
08 WALL SIT/SQUAT

09 STANDING LEG/HAMSTRING CURL

EXERCISE DESCRIPTIONS

FLUTTER KICKS

1. Lie face down on a flat bench with your hips on the edge of
the bench. Fully extend your legs and raise your feet up
from the floor so that they are in line with your body. .
2. Place your arms on top of the bench, using them to hold on
to the front edge of the bench for stability.
3. Squeeze your glutes and hamstrings and straighten your
legs until they are level with your hips. This is the start
position.
4. Start the exercise by raising your left leg higher than your
right leg.
5. Then lower the left leg as you lift the right leg and so on.
6. Alternate in this manner until
untilyou
youhave
havedone
doneallallrepetitions
repetitions
for each leg.

PISTOL SQUATS

1. Stand straight with your feet hip-width apart, arms fully

extended and your hands by your sides.
2. Raise your left foot from the floor, extending your leg out in
front of you.
3. As you do so, raise both arms out in front of you in a
smooth arc for balance. This is the start position.
4. In a controlled movement, lower your body toward the floor
by bending your right knee while pushing your hips back
as if sitting down in a chair.
5. Continue this downward movement until your right thigh is
parallel to the floor.
6. Hold for a count of one.
7. Return to the start position by pushing down through your
right heel and straightening your leg. Lower your arms to
the start position as you do so.
8. Repeat.

EXERCISE DESCRIPTIONS

DUMBBELL LUNGE

1. Holding a dumbbell in each hand,stand with your feet

shoulder width apart.
2. Keep your shoulders back. And your back straight.
3. Take a long stride forward with your right leg. Your right foot
should be in a position, that when you bend your right
knee, your upper and lower leg form a 90-degree angle.
4. Slowly bend both your knees, to lower your hips until your
left (rear) knee is just above the floor. Hold for a count of
one.
5. Return to the start position by slowly straightening your
legs and raising your body back to a standing position.
6. Complete all the repetitions for one set full set, then switch
legs, or alternate
you can alternate
each rep.
betweenbetween
legs for legs
eachfor
rep.

Your Workout Title

Pli / Sumo Dumbbell Squat / Deadlift

DUMBBELL SQUAT

1. Stand with your feet hip-width apart. Your toes should be

pointing straight ahead or only slightly outward.
2. Hold a medium to heavy dumbbell at your waist with both
hands (You may also hold one dumbbell in each hand with
your arms by your sides).
3. Keep your weight on your heels and bend your knees while
lowering your hips towards the ground as if you are sitting
down on a chair.
4. Keep your back straight at all times.
5. Continue until you feel a slight stretch in your quadriceps.
Pause for a count of one. Do not let your knees extend out
beyond the level of your toes.
6. Return to the start position by pushing down through your
heels and extending your hips forward until you are
standing straight. Repeat.

1/1

WorkoutLabs.com

EXERCISE DESCRIPTIONS

BUTT LIFT/BRIDGE

1. Lie on an exercise mat with your knees bent so that your

feet are flat on the floor. Keep your back straight.
2. Place your hands out to your sides palms flat for stability.
3. Raise your glutes off the floor by extending your hips
upward while pushing down through you heels.
4. Continue until your back, hips and thighs are in a straight
line. Hold for a count of one.
5. Return to the start position by lowering your hips back to the
floor.
6. Pause then repeat.

BARBELL STEP UP

1. Set up a barbell in a rack at shoulder height.

2. In front of the rack, place an aerobic or exercise step on
the floor.
3. Position yourself under the barbell so it is resting across
your shoulder. Not on your neck.
4. Stand up straight to lift the barbell from the rack and walk
forward to the step.
5. Place one foot on the step and push down through your
heel while straightening your leg to lift yourself up onto the
step and place your other foot flat on the step.Hold
Hold for
for aa
count of one.
6. Step down with the opposite leg to the one you started the
movement.with.
7. Repeat all the repetitions of the set for your chosen lead
leg before changing to the other.

EXERCISE DESCRIPTIONS

THIGH ADDUCTOR

1. Set up an abductor machine by selecting an appropriate

weight and adjusting the seat and leg pads to a
comfortable position.
2. If fitted, grasp the handles on each side of the machine.
3. Keep your entire upper body straight and stationery with
your back pressed firmly against the backrest. This is the
start position.
4. While exhaling, press against the legs pads of the machine
with your legs, by slowly spreading them.
5. When you feel a slight stretching in your abductors, pause
for a count of one squeezing them as you do so.
6. In a controlled movement, return to the start position,
inhaling as you do so.
7. Repeat.

WALL SIT/SQUAT

1. Stand tall against a wall with your head and back touching
the wall.
2. Position your feet so that they are shoulder-width apart and
a few inches away from the wall.
3. Rest your arms at your sides.
4. Bend your knees and lower into a squat position until your
thighs are parallel to the floor and hold the position
5. Return to starting position by straightening your knees and
standing tall again.

EXERCISE DESCRIPTIONS

STAND LEG/HAMSTRING CURL

1. Begin with a light weight and stand facing the machine.

Position one leg for the lift by hooking it under the weight
pad.
2. Make sure the pads are in a comfortable position around
your ankle in order to involve the heel in the movement.
Dont position the pads too high on the calf.
3. Grab hold of the support handles.
4. Flex your knee and lift the pad upwards as far as you can
towards your buttocks as you exhale.
5. Lower the leg to the starting position.

STRETCHING
Perform each exercise for 30 seconds with 15 seconds of rest in between.

01 NECK STRETCH

02 SHOULDER STRETCH

03 COBRA ABDOMINAL STRETCH

04 KNEE
KNEE-TO-CHEST
TO CHEST LOWER
LOWERBACK
BACK
05 CAT BACK STRETCH
06 CHEST STRETCH

07 STANDING QUAD STRETCH

08 STRAIGHT-LEG CALF STRETCH

09 HAMSTRING STRETCH

EXERCISE DESCRIPTIONS

NECK STRETCH

1. Stand tall with your head facing forward.

2. Lower your left ear to your left shoulder as far as is
comfortable.
3. Place your left hand on your head, just above the right ear
and gently pull the head a little further to the left side to feel
the stretch on the right side of your neck.
4. Release the stretch and repeat on the other side.

SHOULDER STRECH

1. Stand tall and bring your right arm across your upper body,
holding it with your left arm just below or above the elbow.
2. Hold the stretch and then release.
3. Repeat the stretch with the left arm.

EXERCISE DESCRIPTIONS

COBRA ABDOMINAL STRETCH

1. Lie face down with your hands under your shoulders.

2. Point your feet downwards to lengthen your spine.
3. Slowly push your torso up as far as you comfortably can ;
try to get your hips to rise off the floor slightly.
4. Hold the stretch and then lower down to starting position.

KNEE TO CHEST LOWER BACK

1. Lie on your back on a mat with your legs extended in front

of you and backs of heels on the floor.
2. Grab hold of your right knee and gently pull it up to your
chest until you can feel a slight stretch in your lower back.
3. Try to bring the knee as close to your chest as is
comfortable while keeping the left leg relaxed.
4. Hold the stretch and then release the leg to starting
position.
5. Repeat with the left leg.

EXERCISE DESCRIPTIONS

CAT BACK STRETCH

1. Kneel on a mat with your hands and knees shoulder-width

apart.
2. Pull your abs in, hunch your back up and flex your spine.
3. Hold the stretch and then release to the starting position.

CHEST STRETCH

1. Stand tall and place your hands together with your arms
extended straight out in front of you.
2. Keep your arms straight and then move them back as far
as you comfortably can. Your palms should face front and
you should feel the stretch along your chest.
3. Return the arms to the starting position, extended in front
of you.

EXERCISE DESCRIPTIONS

STANDING QUAD STRETCH

1. Stand next to a wall or stationary object to support your

balance.
2. Grasp the top of your right ankle or forefoot with your right
hand and pull the ankle or foot towards your buttocks.
3. Straighten the right hip by moving your knee slightly
backwards and making sure it faces the floor. Dont
Dont let
let
your knee flare out towards the side
4. Hold the stretch and repeat on the left leg.

STRAIGHT LEG CALF STRETCH

1. Stand a few inches away from a wall, facing it and place

both hands on the wall with your arms extended.
2. Lean against the wall and bend on leg forward with the
other leg extended straight back. Your feet should both be
facing forward.
3. Push the rear heel to the floor and bring the hips slightly
forward.
4. Hold the stretch and repeat on the other leg.

EXERCISE DESCRIPTIONS

HAMSTRING STRETCH

1. Sit on a mat and extend your right leg out to the side.
2. Bend your left leg and place the foot against your inner
right thigh.
3. Lean forward from the hips and reach for your ankle as
comfortably as you can. You should feel a slight pull in the
hamstring.
4. Hold the stretch and then repeat on the left leg.

HOW TO BREATH
DURING WORKOUTS

REST
STANDING UP

TRAINING
SAFETY

Holding your breath, breathing

too fast or too slow, too deep or
too shallow can affect heart rate
and perceived intensity of an
exercise. Follow these tips:

Get the most out of every second

of your workout by standing up
while you rest. Walk around
during the rest session to keep
the heart and muscles going.
To improve breathing, interlock
your fingers and rest them on the
top of your head. This opens the
lungs and clears the airways.

Besides avoiding broken or

damaged equipment, make sure
you wear the correct workout
clothing and shoes to make the
most of your sessions. Also:

When doing cardio (aerobic)

exercise, take deeper and longer
breaths, maintaining a regular
rate and breathing through the
stomach rather than your chest.
When doing strength training
(lifting), exhale during the
exertion (hard phase).
When stretching, take deep and
long breaths, inhaling through the
nose and exhaling through the
mouth.

Sitting between sets will mean

that you cool down quickly, your
heart rate lowers and muscles
start to rest. Remain standing
(or stand up) between your sets
to keep your muscles warm and
loose, blood and oxygen flowing
and your muscles active and
ready for the next challenge.

Always lift weights slowly

maximize the movement. Aim
to lift and lower to a count of
5 seconds in each direction.
(Exhale as you lift!)
When you first begin working
out, start with lower weights so
you can practice the correct
form. Once youve perfected your
form, increase the weights and
continue practicing form. Heavy
weights with good form give you
great results in a shorter amount
of time.

DISCLAIMER
The content provided in this work offers health, fitness and nutritional information that are designed for educational purposes
only. This content is by no way intended for use as medical advice or as a substitute for medical counseling. Nothing stated
in this work is intended to be, and must not be taken to be, the practice of medicine and counseling. No warranty of any kind,
implied or express, is made as to accuracy, completeness, appropriateness or effectiveness of content provided herein.
Seek professional medical advise prior to participating in or practicing any exercise, movement, or nutritional program
disclosed, suggested, or referred to herein. You should not rely on this information as a substitute for, nor does it replace,
professional medical advise, diagnosis, or treatment. Do not disregard, avoid, or delay obtaining medical or health related
advise from your health-care professional because of something you may have read in this work. The use of any information
provided in this work is solely at your own risk.
Neither SHREDZ Supplements LLC nor its directors, officers, employee, contractors, agents, or sponsors are responsible
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You agree to indemnify, defend, and hold SHREDZ Supplements LLC and its subsidiaries, affiliates, officers, directors,
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