Improve your butt 4 week program

A fitness printable set containing a 4 week workout plan with schedules, exercise trackers and workout stickers to help you to get organised and stay on track.

There’s more to training the butt muscles than squats and lunges. There are 20 different exercises in this set, all of which use these muscles in a slightly different way. The idea is to work the muscles in as many different ways as possible, to get optimal muscle tone improvement. Included in this set you have:

An introduction booklet with a guide to the program, including general exercise guidelines, a warm up and a stretch routine. It also contains instructions for printing and using the sticker sheet.

An instruction booklet: this gives detailed instructions on each exercise, with technique and safety notes. You should use this to make sure you are doing the exercises correctly.

The exercise schedules: The 20 exercises are split into 4 workouts of 5 exercises, to be done on different days of the week. The weekend workouts are slightly longer, with 3 sets of all the exercises, rather than 2. Over the 4 weeks, the number of repetitions of each exercise increases, so there is a sheet for each week.

Quick reference mini schedule and chart: a simplified version of the schedule, with the exercise pictures.

Tracker sheet: you can schedule your workouts and mark them off as done on this sheet

Sticker sheet: if you like using diaries or planners, you can print these off to remind you to do your workout and/or to track your workouts. Also includes a a PNG version and a PNG blackout for use on cutting machines.

The benefits of this workout are:
Firm, lifted butt
Better posture
Improved hip mobility and flexibility in muscles around the hips

Important - this is a digital download. After purchase, you will need to save print the items yourself. No product will be shipped to you. There are 2 zip files included in the download. One contains the items listed above in A4 size and the other is letter size. Whichever size you use, the stickers will be the right size to fit the standard Classic Happy Planner and Erin Condren boxes (3.7cm wide). If you want different size stickers, you can re-size them in the PDF print menu.

The PDF files are set up to print in high quality 300dpi. For best results, print at best quality on high quality paper. Please note that, due to differences in monitor and printer colours, there may be slight variation from the colours shown in the listing.

Because of the nature of digital products, no refunds or exchanges are offered. However, if you are disappointed with the product or it’s not what you expected, please do contact me and I will try to help. Please note that purchase does not transfer any copyright. The item is for your personal use only and any copying or redistribution constitutes breach of copyright.

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  • $10.00