Guns & Buns

Learn how to build a booty

First you will train your MIND and sit in on my six lessons of “Booty University”

Then you will train your BODY with my four week training program

***

With these keys to success you will be a BEAUTY with a BOOTY in no time!

Have a question? Simply leave a comment at the end of the page.

Welcome to Beautiful to the Core’s Guns & Buns – Booty University!

Some women are unaware of the power of an amazing booty. Not only can your buns allow you to rock your favorite skinny jeans with authority but they can also give you the curves to look feminine in a form-fitting dress. So ladies, show others how much you love your body by showing your body some love. It’s time to get bikini ready by building up your backside with buns of steel. Are you with me?

In this free four week program you will have total body workouts to keep your guns in tip top shape and there will be a BIG focus on your buns (booty)! Go from average to pro with the tips we teach you below.

Bootybuilding is not complicated once you understand more about the anatomy of the muscles you are trying to build and the best of the BEST exercises to do. So stop wasting your time and let me teach you how to properly build that booty of yours.

BOOTY ANATOMY

The five main posterior chain (hip extensor) muscles are:

Gluteus Maximum (the largest, thickest and strongest muscle for most people)
Adductor Magnus (inner thigh)
Biceps Femoris (hamstring)
Semimembranosus (hamstring)
Semitendinosus (hamstring)

Some secondary muscles that also assist with hip extension are:

Adductor longus, brevis and minimus
Gluteus minimus and medius
Piriformis
Obturator internus and externus
Gemellus superior and inferior
Quadratus Femoris
Sartorius
Pectineus
Gracilis

Basically, Gluteus Maximus is the big man on campus.

BOOTY MUSCLE ACTIONS

The main actions of the Booty are:

Hip Extension (main action)
Hip Hyperextension
Hip Abduction
Hip External Rotation
Plus, assistance with knee stability (due to the gluteus maximus fibers that insert into the IT Band) and SI (sacroiliac) joint stability.

This means they lift your leg straight backward, out to the side, and they help rotate your hip outward. In addition, your Gluteus Medius is a crucial muscle required for single leg balance. So as with any strength training program, you want to strengthen your back end with exercises that incorporate all 3 of these movements plus balance. Don’t worry…I won’t leave you hanging! I will teach you some exercises later!

BOOTY EXERCISE VARIATION

When putting together a training program for the booty, you want it to be well-rounded and include many exercise variations. Here are some possible variations to consider:

– Range of motion: Have a variety of exercises that strengthen the posterior chain at end range (shortened), midrange, and bottom range (lengthened).

– Unilateral or Bilateral: Focus on bilateral leg work for increased muscle activation, however practicing some unilateral/single leg work is also beneficial as it is more functional and improves balance/stability. If you notice you are weaker on one leg versus the other, you can do double the amount of reps on the weaker leg to improve your muscle balance.

– Foot placement: Toes turned out (hip external rotation) will fire the glutes more than toes straight forward (hips neutral).

– Weight bearing: By now your keen insight has detected that if you put more weight into your toes your hamstrings fire up with excitement. However, shifting weight into your heels triggers action closer to your booty muscles. So keep this in mind when you are trying to target glutes vs. hamstrings.

– Intention: To avoid knee injury, maintain outward intention during most booty exercises. Let’s explain that in easier terms: press your legs open through your hips by pretending you are stuck in a tiny children’s chair but you have to remain stuck while you walk across the room without your hands holding it on. Got it?! Good.

BOOTY EXERCISE CATEGORIES

Most people train the booty in purely an Axial range, which results in strengthening them thru only 0 degrees of hip extension. Going past that 0 degrees into hyperextension would be dangerous during an axial exercise due to the compressive forces on the lumbar spine (low back). As a result, they are missing out on strengthening through an extra 20 degrees of hip hyperextension that Anteroposterior exercises are able to achieve.

Here are the 7 exercise categories (according to Bret Contreras) I have incorporated into this Guns and Buns program:

i) Axial Extension. Examples are squats, split squats, leg press, or step-ups. These tend to focus more on quad strengthening. So yes, squats are good for bootybuilding but other exercises are better!

ii) Axial Semi-Straight. Examples are deadlifts or good mornings. These tend to focus more on back (erector spinae) strengthening.

iii)Anteroposterior Straight Leg. Examples are back extensions or reverse hyperextensions. These tend to focus more on the glutes while keeping the legs straight the whole time.

iv) Anteroposterior Bent Leg. Examples are hip thrusts or bridges. These are the absolute best for the glutes. *** I repeat, the BEST BOOTYBUILDERS! See how you can strengthen thru that extra 20 degrees of hip extension?! Glorious.

v) Anteroposterior Hip Extension with Knee Extension. Examples are cable pull-throughs or bird dogs. The knees go from bent to straight. These are also great for the glutes.

vi) Anteroposterior Hip Extension with Knee Flexion. Examples are bridges with sliding leg curls or stability ball bridge leg curls. The knees go from straight to bent. These are great for the glutes and hamstrings. They actually cause active insufficiency of the hamstrings which fires the glutes even more.

vii) Hybrids. A mixture of any of the above. Examples are seated band hip abductions or banded clamshells.

Here are some excellent research articles proving the importance of Anteroposterior exercises for maximal glute activation and muscle hypertrophy:

Research by ACE in 2006 showed the a bodyweight Quadruped Extension exercises activated the gluteus maximus more than a squat did.
Research by Park and Yoo in 2014 and Kown and Lee in 2013 showed that back extension with knee flexion increased glute EMG activity compared to back extension with knee extension.
Clark et al in 2002 found that increased load/weight with back extension resulted in increased glute EMG activity.
Ekstrom RA, Donatelli RA, Carp KC. Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises. J Orthop Sports Phys Ther. 2007;37:754‐762.
Contreras B, Cronin J, Schoenfeld B. Barbell hip thrust. Strength and Conditioning Journal. 2011;33:58-61.

GYM SHOPPING LIST

In order to build your booty to its maximum potential, you may want to invest in some small workout equipment:

Lifting straps (mostly for gripping during deadlifts) like these by Grip Power for under $10!
Wrist wraps (for wrist support during exercises like bench press or squats) like these by Rip Toned for under $10!
Squat sponge (for hip thrusts to prevent hip bruising) like this pink one for under $20!
Thick/Heavy Bands (for banded hip thrusts or assisted pull-ups) like these here (we use green)
Thin/Circular Bands (for side steps and hip abductions) like this set of 5 for under $11!
Guns & Buns tank top (to show off your dedication to bootybuilding, duh!)

TRACK YOUR PROGRESS

This program is 4 weeks long. Therefore it is crucial that you keep track of your progress from start to finish. There are many ways to do so, besides just watching the number on the scale. They are:

A) Weight

B) Body circumference measurements

C) Progress Pictures

D) How you feel / How your clothes are fitting

Please watch my video tutorial on how to track A-D correctly.

[responsive_video type=’youtube’ hide_related=’0′ hide_logo=’0′ hide_controls=’0′ hide_title=’0′ hide_fullscreen=’0′ autoplay=’0′]https://www.youtube.com/watch?v=zNfv7IAuEpk[/responsive_video]

You can click on the image below to print the PROGRESS CHART and write in your measurements weekly.

The “pinch” measurements are only applicable if you have a body fat caliper test done. Need help learning how to measure body fat with a caliper? Read our Body Fat Measurement Guide HERE.

Another way to track your progress is by charting out your daily workouts. Keep a record of what weight you used for each exercise. That way you can try to increase the weight each time you repeat that exercise later on in the program. Your goal is to be lifting more in week four than you were in week one.

Click on the Workout Log chart below to print it or buy your own workout journal:

4 WEEK TRAINING PROGRAM

LIFTING DETAILS

Proper workout order: Warm-up, Lift, (Cardio 1x/week), and Stretching/Foam Rolling (at least 10min post-workout)
I provide 4 days per week of workouts, so space them out according to your schedule
For your lifting exercises, perform them using the most weight possible while maintaining good form.
Take a 30sec rest break in between each set.

CARDIO DETAILS

HIIT is scheduled 1x/week in this program. If your goal is fat loss, you may add a second day on workout day two.
HIIT (high intensity interval training) means 100% exertion. You should feel like you are going to pass out after each sprint. The high intensity shorter portion is at ALL OUT whereas the low intensity longer portion is at a steady pace (to catch your breath).
HIIT may be done many ways: outdoor sprints, cycle sprints, stationary bike sprints, or Deadmills.
Here is an example of HIIT on the stationary bike:

Here is an example of HIIT on the treadmill (turned off):

GUNS & BUNS TRAINING PROGRAM

WEEKS 1 + 2

(**sets/reps the same for both weeks unless otherwise noted**)

DAY ONE

Warm-up with Bodyweight Squats (2 sets of 15)
Weighted Squat (5 sets of 7-10) **(5 sets of 4-6 on week 2)
Weighted Romanian Deadlift (4 sets of 7-10)
Weighted Hip Thrusts – (version 1: constant tension) (4 sets of 7-10) **(4 sets of 4-6 on week 2)
Bodyweight Reverse Hyperextensions (4 sets of 7-10)
Lying Leg Curl Machine (4 sets of 7-10)
Bodyweight Calf Raises off a Ledge (4 sets of 20)
Seated Band Hip Abductions (4 sets of 20)
Side planks (3 sets of 30sec each side)

DAY TWO

Warm-up with our Chest Cable Warmup at varying angles (2 sets of 15 each)
Bench Press (4 sets of 7-10) **(4 sets of 4-6 on week 2)
Shoulder Press Machine (4 sets of 7-10)
Cable Lateral Raises (4 sets of 7-10)
Cable Rope Face Pulls (4 sets of 7-10)
Barbell Bicep Curls– supinated (4 sets of 7-10)
Seated Dumbbell Tricep Extension (4 sets of 7-10)
Cable High Bicep Curls (4 sets of 7-10)
Cable Rope Tricep Extensions (4 sets of 7-10)
Sidelying Banded Clamshells (3 sets of 15 each side)

DAY THREE

Warm-up with Bodyweight Bridges (2 sets of 20)
Two Banded Hip Thrust (5 sets of 15-20)
Weighted Sumo Deadlift (5 sets of 7-10) **(5 sets of 4-6 on week 2)
Bodyweight High Step-ups (4 sets of 8 on each leg)
Cable Lat Pull Down (wide, overhand grip) (4 sets of 7-10)
Bent Over One Arm Dumbbell Row (4 sets of 7-10 on each arm)
Cable Rows (v-bar) (4 sets of 7-10)
Bodyweight Back Extensions (4 sets of 7-10)
Stability Ball Crunches (4 sets of 15)

DAY FOUR

Warm-up with our Chest Cable Warmup at varying angles (2 sets of 15 each)
Chest Press Machine (4 sets of 7-10)
Pushups (4 sets of 10-15)
Dumbbell Lateral Raises– straight (4 sets of 7-10)
Incline Dumbbell Bicep Curls (4 sets of 7-10)
Dumbbell Bicep Curls (4 sets of 7-10)
Supine Barbell Skull Crushers (4 sets of 7-10)
Tricep Dip Machine (4 sets of 7-10)
Two Bench Single Leg Hip Thrusts (3 sets of 8 on each leg)
HIIT- your choice (5 rounds of 10sec high / 50 sec low)

WEEKS 3+4

(**sets/reps the same for both weeks unless otherwise noted**)

DAY ONE

Warm-up with Bodyweight Squats (2 sets of 15)
Weighted Squat (5 sets of 7-10) **(5 sets of 4-6 on week 4)
Weighted & Banded Hip Thrust (version 3) (4 sets of 7-10) **(4 sets of 4-6 on week 4)
Weighted Good Mornings (4 sets of 7-10)
Leg Press (feet high, wide, and turned out) (4 sets of 7-10)
Seated Leg Curl Machine (4 sets of 7-10)
Bodyweight Bridge with Sliding Leg Curls (3 sets of 7-10)
Seated Calf Raises (4 sets of 7-10)
Pilates Hundreds (2 sets)

DAY TWO

Warm-up with our Chest Cable Warmup at varying angles (2 sets of 15 each)
Bench Press (4 sets of 7-10) **(4 sets of 4-6 on week 2)
Dumbbell Overhead Shoulder Press (into a “Y”) (4 sets of 7-10)
Dumbbell Lateral Raises– bent (4 sets of 7-10)
Reverse Fly Machine (4 sets of 7-10)
Preacher Curl Machine (4 sets of 7-10)
Cable Overhead Rope Extension (4 sets of 7-10)
Cable Bar Bicep Curls (4 sets of 7-10)
Parallel Bar Dips or Assisted Dips (4 sets of 5-10)
Seated Band Hip Abductions (3 sets of 20)

DAY THREE

Warm-up with Bodyweight Hip Thrusts (2 sets of 15)
Standing Banded Hip Thrusts (4 sets of 12)
Traditional Deadlifts (5 sets of 7-10) **(5 sets of 4-6 on week 4)
Weighted Split Squats (3 sets of 7-10 each leg)
Elevated Barbell Bridges (4 sets of 10)
Pullups or Assisted Pullups (wide, overhand grip) (4 sets of 7-10 or as many as possible if un-assisted)
Cable rows (wide, overhand grip) (4 sets of 7-10)
Prisoner Back Extensions (hands behind head) (4 sets of 7-10)

DAY FOUR

Warm-up with our Chest Cable Warmup at varying angles (2 sets of 15 each)
Incline Bench Press (4 sets of 7-10)
Lateral Raise Machine (4 sets of 7-10)
Incline Front Raises (4 sets of 7-10)
Sidelying Dumbbell Rear Delt Raises (4 sets of 7-10 each arm)
Dumbbell Bicep Curls (4 sets of 7-10)
Cable One Arm Tricep Press (4 sets of 7-10 each arm)
Incline Dumbbell Bicep Curls (4 sets of 7-10)
Seated Overhead Barbell French Tricep Press (4 sets of 7-10)
Bird Dogs (3 sets of 10 each side)
HIIT – your choice (5 rounds of 15sec high / 45sec low)

WE HOPE YOU ENJOYED THE 4 WEEK PROGRAM!

If you have finished the free program but CAN’T STOP WON’T STOP…then don’t!

Continue working with me using the Guns & Buns method in one of my affordable Coaching programs. With my coaching I offer three different tiers of options based on what you are looking for: bronze, silver, and gold. They offer Nutrition coaching to ensure even MORE success!

Personally, I have gone from flat to bootylicious following this exact program.

I love it! (& so does the hubby)

See my Progress thanks to the Guns & Buns method:

Amanda K. said “I loved this program! It was short and sweet but I learned so much about my own strengths and weakness. I also started to love running, HIIT which I wasn’t to familiar with until guns and buns. I lost a little weight and lost inches and gained a few inches in places I needed them. It really did help me focus and was life-changing for me!”

Lauren K. said “I really enjoyed the program, thanks for letting me be involved. I’m really happy with my progress so far, I am going to keep it up for sure. It is just what I needed as I was feeling very unmotivated.” Lauren lost 5cm around both her waist and her hips!

Melissa K. said “I really liked the program. It was a good baseline for me to start my training. It refreshed my memory on what certain exercises were and I also learned new ones. I feel stronger and leaner now! Thank you sooo sooo much for all the time and thought you’ve put into creating this program. It’s been extremely helpful and I will continue using it and building on it!!” She lost 4lb and 1.5 inches off her waist!

Michelle said “I really enjoyed the program because I learned new exercises and it kept me challenged and really wore me out more than other programs. I am hoping to compete next year so I am looking forward to continuing your programs.”

Melissa M said “I loved your guns and buns program! It was extremely effective and I could really feel almost every muscle group being used everyday. The fact that it was only 4 days a week was super convenient and easy to stick to. I have already received so many compliments thanks to your program. Over the 4 weeks I lost 3lbs and you can definitely tell. My legs look and feel so much leaner and stronger. Thank you for taking the time to create this amazing program and making it available for everyone. ”