Guns & Buns

Guns & Buns

[[My priority is teaching you how to build an 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

***guns and buns free workout 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.


partone

guns and buns booty university

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.

lesson one

ANATOMY

posterior chain

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.

gluteus-maximus-muscle

lesson two

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!

lesson three

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.

lesson four

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!

squat angles

leg press angle

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

deadlifts angles

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.

backext

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.

hip thrust angles

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.

pullthru

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.

bridge with leg curl

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

StephanieBatz0273 copy

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.

lesson five

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 here and here
  • Wrist wraps (for wrist support during exercises like bench press or squats) like these here
  • Squat sponge (for hip thrusts to prevent hip bruising) like this one here
  • 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 these here
  • Guns & Buns tank top (to show off your dedication to bootybuilding, duh!)

lesson six

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.


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

workout progress chart

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:

guns and buns workout log


parttwo

lessonfourweek

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

DAY TWO

DAY THREE

DAY FOUR

WEEKS 3+4

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

DAY ONE

DAY TWO

DAY THREE

DAY FOUR


 

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. Two of the packages also offer Nutrition coaching to ensure even MORE success!

*If you send us a short testimonial with a before/after photo of your progress we will give you ONE free month of our bronze package Guns&Buns online training! Email info@beautifultothecore.com with the subject line “guns and buns testimonial”.*

bikini competition coach


testimonials2

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:

guns and buns booty

strength progress chart

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!”

beautiful to the core guns and buns

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!

beautiful to the core guns and buns

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!

beautiful to the core guns and buns

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