Before you do anything else — pat yourself on the back! Deciding that you want to take charge of your health is a huge first step. Congrats on making a commitment to change your life for the better!

We’ve helped hundreds of thousands of people in your exact situation, and we can say confidently that your next step shouldn’t be simply to start “working out.” More often than not, that’s a recipe for spinning your wheels and losing momentum.

Instead, follow a systematic training program that is built for people like you, with a body type like yours, and goals like yours. Here are our most popular plans for every goal:

• For fat-loss, either in the gym or at home: Fat Loss Extreme for Her or Fat Loss Extreme for Him 
• For fat loss and muscle gain, in the gym or at home: Toned in 90 Days
• For fast-paced at-home fat-loss workouts: Move
• For muscle gains in the gym: Clean Bulk

Once you decide on a program, now you just need to follow a few simple steps and follow through!

Step 1: Download The V Shred App

After purchasing a V Shred program, the first thing you should do is download the V Shred App for IOS or Android. This is the easiest way to experience our programs.

You’ll receive an email with your username, which is the email you used at the time of purchase, and a temporary password.

Once you log in and change your password, you’ll find your program and anything else you’ve purchased in a section labeled “My Stuff.”

There’s also a free calorie and macronutrient calculator, a supplement guide, and plenty of other tools to help you.

Step 2: Join Our Online Community

Next up, join our free private V Shred Facebook Groups. You can do this right from the app! You may be tempted to skip this step, but we highly encourage you to sign-up and be an active member. People who stay active in these groups almost always see the best results!

We have one group for men and one for women. Hundreds of thousands of people are on there every day, sharing their stories, giving encouragement, asking questions, and getting answers to their questions.

Our team of V Shred personal trainers also pop in daily and respond to your questions. They even lead what are called Master Classes. These are just for beginners, and they include daily live workouts and Q&A’s.

Once you buy a program, check your email for your Master Class invitation. This is a game-changer for a lot of people, and it could be for you, too.

Once you’re connected with our online community, it’s time to get to work.

Step 3: Pick The Right Nutrition Approach For Your Body Type And Goals

In the app, you’ll find our guide to help build your 90-day diet plan. Go through it step by step, and you’ll get a calorie range for your goals and body type, as well as easy recipes to help set you up for success.

Figuring out how to eat is often the hardest for our clients. Don’t stress! Lots of people find macros and nutrition confusing! It will take some learning and trial and error. Be patient with yourself!

If you find yourself really lost, that is what we are here for!

We have a team of nutritionists that take out ALL of the guesswork! They make custom diet plans for thousands of people every day that are 100% catered to your lifestyle, goals, likes, and dislikes.

Step 4: Start Putting In The Work

Now …  it’s time to start breaking a sweat! We can walk you through the startup process and be your biggest cheerleader along the way — but it’s up to you to show up, put in the work, and be consistent!

We make it really easy to do that, because for most of our programs, you can choose to train in a gym or at home. You can pick one track, but you can absolutely go back and forth from home workouts to gym workouts —  if that makes more sense for you.

Just click on a day in the calendar, and you’ll get the sets, reps, and even video demos of each exercise. For home workouts, you’ll get a full follow along video. Just press play!

You’ll also find a list of what are called “supplemental workouts.”

These are HIIT workouts that you can swap out for a change of pace or to match the equipment you have— even if it’s no equipment at all.

Need more help? Ask us!

If you ever find that you need more guidance, don’t hesitate to reach out to our customer support team by emailing support@vshred.com.

And if you are really lost, that’s what our V Shred coaches are there for. They can help take care of the planning, so all you have to do is put in the work.

Click HERE or email coaching@vshred.com to learn more about going custom!

The post Where Do I Start? appeared first on V Shred.

You Don’t Need a Gym To Grow Your Arms!
This Arm Workout Will Challenge Your Muscles With Only Dumbbells

Building bigger arms is not rocket science. You don’t even need machines and barbells! A rock-solid arm workout can be achieved with some dumbbells and the correct execution of the right exercises.

This superset arm workout for biceps and triceps handles the “what to do part.” And the tip guide below will tell you how to do it! Then it’s just up to you to put in the effort and eat for growth. (PS: the V Shred App has a customizable calorie and macronutrient calculator that you can set for muscle growth. Download it for your Apple or Android device, and the nutrition part is done, too!)

If you are looking to put on mass all over your body to achieve a balanced physique, you’ll need this arm workout and a few others! That’s why we consider it the perfect way to end a week of Vince’s other Ultimate workouts:

Monday: Ultimate Chest & Triceps
Tuesday: Ultimate Back & Biceps
Wednesday: Rest Day or Steady State Cardio
Thursday: Ultimate Shoulders
Friday: Ultimate Legs & Glutes 
Saturday: Ultimate Arms
Sunday: Rest, play, and meal prep

Biceps & Triceps Workout for Big Arms

Superset 1
A1: Dumbbell triceps press 3-4 sets, 10 reps (no rest)
A2: Seated hammer curl 3-4 sets, 10 reps (rest 90 sec.)

Superset 2
B1: Dumbbell skull-crusher 3-4 sets, 10 reps (no rest)
B2: Supinated curl 3-4 sets, 10 reps (rest 90 sec.)

Superset 3
C1:Dumbbell Overhead Extensions 3-4 sets, 10 reps (no rest)
C2: Concentration Curls (3-4 sets, 10 reps (rest 90 sec.)

All you will need for this workout is some dumbbells, so you can do it almost any gym or even at home.

Before you get started, you may want to consider taking a quality pre-workout! Our go-to is to slam some Sculpt Nation PRE about 15-20 minutes before training. The ingredients in this one-of-a-kind pre are engineered with the best workouts in mind–that means long-lasting energy with zero crash, a crazy pump, and increased endurance so you can grind out more reps!

Bigger Arms Workout Exercises

Dumbbell Tricep Press Superset with Seated Hammer Curls

Starting laying back on a bench,  hold the dumbbells with your arms straight up and palms facing together. From there, bring the dumbbells down until your elbows are at 90 degrees. Make sure you are squeezing your elbows inside to protect your elbows target your triceps more. Do 10 reps.

Then sit up and do seated hammer curls. This means you’ll keep your palms facing in as you curl the weight up. You may do these alternating or both arms at the same time. Focus on the squeeze of the biceps rather than just lifting the weights up. Do 10 reps each arm.

Dumbbell Skull-crushers Superset with Supinated Curls

First, lay back on the bench with the dumbbells out above your head. From there, keep your elbows elevated while you bend them and lower the weight behind your head. Then, using your triceps, extend your arm back up and squeeze at the top. Repeat for 10 reps.

After that, you will go straight into supinated curls sitting on the bench, just like the seated hammer curls. But instead of having your wrists facing in, turn them forward. From there, continue to keep your wrists turned forward as you curl up. Do this for 10 reps on each arm.

Dumbbell Overhead Extensions Superset with Concentration Curls

Start by grabbing just one dumbbell. This dumbbell is going to probably be heavier than the rest because you are going to use both arms with it. From there, raise the dumbbell above your head, then lower it back behind your head while keeping your elbows elevated. Do this for 10 reps.

After that, remain seated on the bench. Grab a dumbbell with one hand and lean over your legs. Placing the back of your upper arm against the inside of your thigh, hang your arm with the dumbbell down between your legs. From here, = use your leg as a “wall” and curl the weight up. Squeeze the weight to the top and return back in a controlled manner. Repeat for 10 reps on each side.

Don’t forget proper post-workout nutrition!

What you eat after a tough workout is crucial, no matter your goal. But this is especially important if you are looking to grow! Your body needs specific nutrients to recover after working out. If not, you could experience muscle loss, fat gain, sore joints, and loss of strength.

POST WORKOUT by Sculpt Nation takes out all the guesswork. It is jam-packed with amino acids and the other essential nutrients your body needs for rapid recovery to keep your body primed to build muscle, burn fat, and get stronger after every single workout.

But you can’t only rely on supplements. If you want to grow, you have to have a nutrition plan that matches your goals!

To figure out your own unique calorie and macro needs – check out the calorie and macronutrient calculator in our V Shred App. Download it for your Apple or Android device to ensure you are eating enough to reach your muscle-building goals!

The goal is to eat enough to support your gains without gaining excess body fat. This can be tricky. To help take out all the guesswork, consider hiring a V Shred custom coach. Our team of certified nutrition and fitness coaches can create a personalized muscle-building meal plan to fit your budget that will help you reach your goals even faster!

If you are looking to add muscle mass you can also check out our BIG ARMS or CLEAN BULK programs. They are ready to download workouts that are designed to help you pack on muscle in no time.

If you enjoyed this workout make sure and send it to a friend and let us know in the comments what you want to see next! 

The post Best Arm Workouts with Dumbbells for Bigger Arms appeared first on V Shred.

If you are looking for an ab workout that can help create the abdominal “v-shape” you’ve always wanted — we have an 8 minute follow along you need to add to your ab workout routine!

Essentially, you are trying to develop your “v-lines” – which are the part of your stomach where your lower abs and obliques come together.

If you want these lines to pop, it takes some strategic ab work! You can’t just get on the floor and do some crunches and sit-ups.

You need to do several things, including target training a very specific part of your core — which is exactly what we are doing in this workout!

You don’t need any weights or equipment and if you are using our FOLLOW ALONG VIDEO BELOW, you won’t even need a timer!

Before we give you the workout …. if your goal is to build VISIBLE abs, we need to quickly talk about something important.

If you only care about developing core strength and don’t care if you see the abs you are building, then feel free to scroll down and skip straight to the ab workout.

But if you care about SEEING your abs, listen up!

Ab workouts ALONE will not give you VISIBLE AB DEFINITION

Ab workouts help build your ab muscles, but to see them, you have to get rid of the fat covering them, and the only way to do that is to focus on OVERALL body fat reduction!

This can ONLY be achieved in two ways …

Full Body Training — The more lean muscle you have all over your body, the faster your metabolism will be, which means you will burn more calories even while at rest!

Proper Nutrition — You can’t crunch, or even squat and run, your way to a flat stomach or shredded six-pack. You have to focus on your diet if you want to have visible abs! Your diet is just as important as exercise (probably more) to reduce overall body fat.

THE CATCH WITH BOTH EXERCISE & DIET
IS THAT THEY BOTH NEED AN INDIVIDUAL APPROACH.

This is especially true with diet!

The program that works for your friend or favorite fitness influencer probably isn’t the right one for you. You have to hit your personal macros and split them up in the right protein, carb, and fat ratios that are best for your goals and body type.

If you need help with any of this, we have a free fitness quiz that will tell you your body type, the exact amount of calories (broken down into macros) that you need for your genetics and goals, and the three most important things to do to reach those goals.

It’s really quick to take, your results are instant, and it’s free!

CLICK HERE to check it out!

Alright .. let’s hit the floor … and build some v cut abs

We will specifically be targeting the obliques the most since that is the part of your abs that really helps create the v taper of your waist!

Since this workout is heavily focused on that part of your core, you will need to use this workout in addition to other ab workouts that hit the rest of your core just as hard!

We have hundreds of free ab workouts to choose from on our YouTube Channel if you need some ideas.

AT HOME V CUT ABS WORKOUT

Here is the breakdown, so you know what to expect when following along with us, or in case you want to print out the workout and do the workout on your own!

Equipment: NONE!! You don’t even need a timer if you follow along to THIS VIDEO.

Structure: 20 seconds on – 10 seconds rest – for each exercise.

Rounds: Two

Total Workout Time: 8 minutes (if you do not rest between rounds.)

Workout Breakdown
20 seconds – Side to side crunches
10 rest

20 seconds – Side to side crunches
10 rest

20 seconds – Side Plank Hip Dips (Left Side)
10 rest

20 seconds – Side Plank Hip Dip (Right Side)
10 seconds rest

20 seconds – Floor Wipers
10 rest

20 seconds – Floor Wipers
10 rest

20 seconds – Mountain Climbers
10 rest

20 seconds – Mountain Climbers
10 rest

Repeat for one additional round!

WE HOPE YOU ENJOYED THIS AT HOME V CUT ABS WORKOUT
AND BEFORE YOU GO …
If you haven’t already, don’t forget to take our free fitness quiz!

Then send the quiz, or this article, to a friend that you see doing endless crunches in hopes of melting body fat or sculpting a shredded six-pack.

We’ve gotta get the word out that even the best ab workouts will never be enough if it’s visible abs you are seeking — because you can’t pick and choose where your body stores or loses fat!

We know it sucks.

It’s not fair that some people genetically lose fat in their stomachs easier than others. But instead of complaining about it and doing things that aren’t effective, why not accept it and shift your mindset to what will work!

If you want to get started on that CLICK HERE to learn more about what full-body strength training program and a diet is best for you!

The post Quick, Simple, and Effective 8 Minute V Cut Abs Home Workout appeared first on V Shred.

The most-watched videos on our YouTube channel are hands down our thousands of FREE AB WORKOUTS!!! 

Not all that surprising. After all, whether you are genetically gifted, have a six-pack but struggle to keep it, or have never had visible abs a day in your life, it seems everyone wants to know the best way to get rid of stubborn belly fat!

Today we are giving you something a little bit different than the typical ab workout you will find on the web or even here on our blog and YouTube channel. 

That’s because this is not a guided workout with set in stone exercises, an exact number of reps, sets, rounds, etc. 

Don’t worry! You won’t be doing it all on your own! 

We are giving you a list of twelve popular no-equipment ab exercises to choose from. But instead of giving you a step-by-step ab workout to follow…..

You get the freedom to pick and choose what ab exercises you want to do!

Once you pick your favorites from the list below, or better yet, the ones you know will challenge you the most — you will put together an ab workout that best suits your individual fitness needs! 

 If you aren’t sure how to create a custom ab workout —  it’s really easy! 

• Pick a minimum of 4-5 ab exercises from the list below.
  
• Make sure you select an exercise variety that targets all areas of your stomach (upper, lower, obliques, etc.) so you get a complete ab workout!
• Write out your workout using whatever training structure that matches your fitness level and workout needs!

Here are some ideas … 

• Go for AMRAP (as many reps and rounds as possible.)
• Pick a set number of reps and rounds.
• Use a timer and go for time instead of a number of reps. 
• Do each exercise individually for all sets before moving on to the next.
• Go down the list you create in order from exercise-to-exercise (“round” style.) 
• Rest between each exercise or only rest between rounds.

If you need some additional guidance, try watching some ab videos on our YouTube channel for some inspiration! 

There is no right or wrong way to structure your workout as long as it’s challenging, hits all areas of your midsection, and above all else — you use proper form!!

You can make sure you are doing each move correctly by watching this video tutorial we filmed demonstrating how to do each exercise below!

The post 12 Ab Exercises You Can Do Anywhere appeared first on V Shred.

Planks …  you are either on board (no pun intended) and do them frequently or avoid them at all costs! 

Love them or hate them, most people do them from time to time, the question we hope to answer today is ….

Are basic plank holds effective at sculpting your mid-section?! 

A while back, we filmed a youtube video where we mentioned that planking is a pretty bad ab exercise. 

We think that was a little confusing for some people and would like to clarify what we meant.

Basic plank holds CAN be a great exercise. When done correctly, a plank activates way more muscles than a standard crunch.

But whether or not doing them is beneficial at improving YOUR core depends on a few key factors:

• If you are planking correctly. 
• What style of plank you are doing. 
• Your fitness level (how long can you hold without breaking form.)

If you plank with bad form, it will do NOTHING. No matter your fitness level or the plank variation — you are wasting your time and could actually hurt your back. 

Even if your form is perfect, there are still some cases where plank holds may not be a great ab exercise. 

One of those being —  if you can easily hold a plank for more than 1-minute.

If you can do that, you probably need to consider doing a different ab workout or perform advanced plank variations that are more challenging.

To help you out, we have a 5 Minute Plank Ab Workout for you to try! You will still perform a basic plank hold in this workout, but it will be for your rest periods!

If you can hold a plank for 60-seconds, then you have advanced to the point that a basic plank now becomes your “active” rest! 

These movements are advanced but still don’t require any equipment. You only need a small space on the floor and a timer. 

You don’t even need a timer if you choose to follow along with us!  Just find a small space on the floor and hit play on the video below! 

NOTE: If you are new to working out or have a weak core, this workout isn’t for you. We have plenty of beginner ab workouts on our YouTube channel that you should attempt and perfect before you try this one. But if you can hold a plank for one minute … swap out your basic planks for this workout instead! 

5 MINUTE ADVANCED PLANK AB WORKOUT
(No Equipment Needed)

WORKOUT DESCRIPTION

This workout is challenging! After all, it is 5 minutes of planking without any rest!

But it’s not as bad as it sounds because you will be changing plank variations every 30 seconds .. which keeps things moving! 

Start a timer for 5 minutes (or just follow along with us HERE.) ⬇️

You will hold each plank exercise listed below for 30 seconds, immediately followed by a basic plank for 30 seconds.

Technically you will NOT be resting. Your “rest” is a basic plank performed between each advanced plank. 

This means you will be planking a total of 5 minutes, with no rest. So if at any time you need to take a breather, go ahead! Just try to minimize it to a few seconds! 

STRUCTURE
30 seconds of the advanced plank listed below.
30 seconds of a basic plank hold ( “active rest”) between each advanced plank.
Perform one round with no rest – and you are done!
Set a timer and do it alone or follow along with us HERE!

EXERCISES
Plank Variation 1: Spiderman Planks
Active Rest – Basic Plank Hold

Plank Variation 2: Pike Raise Planks
Active Rest – Basic Plank Hold

Plank Variation 3: Plank Hip Dips
Active Rest – Basic Plank Hold

Plank Variation 4: Plank Jacks
Active Rest – Basic Plank Hold

Plank Variation 5: Plank Shoulder Taps
Active Rest – Basic Plank Hold

Give this a go in place of basic planking!

JUST DON’T FORGET….
If you want to SEE your abs, doing ab workouts like this is only part of what you need to do. 

Ab training is important for building core stability and strength, but if you want your abs to actually show —  you have to get rid of any excess fat covering them!

You can only do that by lowering your overall body fat!  Yes, overall, because you cannot spot reduce belly fat!!

If you want help getting rid of that layer of fat, you should check out our FREE BODY TYPE QUIZ. 

Anyone can take it, and it’s only 6 short questions! You will instantly be told your body type (based on your answers) — and be given some tips on the best way to eat and exercise so you can get rid of body fat faster and easier!

CLICK HERE to take it! Again, it’s totally FREE, and your results are INSTANT! 

The post 5 Minute Plank Ab Workout (advanced with no equipment) appeared first on V Shred.

Ahhhh, summertime!

Temps are rising, the sun is shining, the bbq is fired up, and days at the pool, beach, or lake are likely on your agenda. 

Pretty exciting stuff, right?

Until you realize that likely means … wearing a swimsuit … and you glance in the mirror to see the not-so-flat stomach that has been hiding under jackets and baggy sweatshirts all winter!

Today we have an AB WORKOUT CHALLENGE that will help you get your abs ready for swimsuit season! 

But before we tell you about the challenge… 

It’s important to point out that if you are healthy and happy — the perfect “beach body” is the one you have right now! We support you in being confident no matter your shape or waist size. 

You do NOT need shredded abs to wear a swimsuit
Swimsuit ready can be at ANY SIZE….

Being healthy should be your priority and for most people, that won’t be having year-round rock hard abs. Getting a shredded six-pack requires having very low body fat.

There is nothing wrong with wanting abs or a totally flat stomach. Just know it takes lots of work (inside and outside of the gym.) 

If that is really your goal, or even if you just want to tone and tighten up a little bit, we have a great AB WORKOUT CHALLENGE that will help you achieve a flatter, stronger and more sculpted stomach —  in just minutes a day!

We aren’t saying that this ab workout challenge is all you will have to do to get summer-ready abs!! 

 Doing ab exercises is only part of the equation…..

Having great-looking abs requires consistently performing the right ab exercises with precise form, as well as full-body training, cardio, and eating for your goals and body type! 

You can no doubt strengthen your abs with our  AB WORKOUT CHALLENGE, but you won’t be able to see your abs until the fat covering them is gone.

You can not spot reduce fat. 

You can do 100 rounds of this ab workout challenge and you still won’t be able to see your abs —  if that is where your body holds on to fat. 

If you want help getting rid of that layer of fat you should check out our FREE BODY TYPE QUIZ .

After you answer 6 short questions, you will know your body type and the best way to eat and exercise so you can have your best shot at losing body fat and gaining lean calorie-burning muscle!

CLICK HERE to take it whenever you have a couple of minutes!

Now that you understand that ab exercises are just ONE thing you will need to do to get the mid-section of your dreams … let’s dive into our ab workout challenge!

This ab challenge is perfect for every fitness level. From advanced lifters to those that have never done a single sit-up!

It consists of FOUR EXERCISES. None of them are advanced movements. These are what we call the basic staples.

Don’t let the world ‘basic” fool you.

These exercises are staples because they work and hit all areas of the abs that you need to challenge to get six-pack abs! 

What makes this ab challenge .. challenging … is the number of rounds. 

You’ll start where you can. Even if that is only one round. But then the next day, you attempt to do another round, then the next time another round, and so on.

The idea is to keep adding rounds (as you can) so that you progressively overload your abs!

Because remember ..
Your abs are just like any other muscle in your body
and need progressive overload for growth.

Here is the thing with ab training though… it’s probably the muscle group where people use the crappiest form. 

And …  Crappy form = Crappy results! 

You might still manage to still get sore, but you will not see ideal results if you aren’t using proper form. 

If you are carving out the time …  make every rep count!?

Don’t just print out this AB WORKOUT CHALLENGE and assume  you know how to do each exercise– be sure to check out THIS VIDEO ⬇️!

We quickly show you how to do each of the exercises below with correct form. Take a couple minutes and watch it before you start the challenge! 

POOL PARTY AB WORKOUT CHALLENGE

STRUCTURE
10 reps of each exercise.
No rest in-between exercises.
After all 4 exercises, you will rest for 1 minute.
Repeat for as many rounds as you can. 

EXERCISES
Exercise One: Straight Arm Crunch

• Lay flat on your back.
• Stick your arms straight up over your chest.
• Crunch up ONLY using your abs.
• Raise arms toward the ceiling, but keep them straight. Do not rock or use your arms to gain momentum!!  If you do that, you won’t be working your abs very much at all! Keep those arms locked!!
• Repeat for 10 total reps.

Exercise Two: Russian Twist 

• Sit up on your tailbone.
• Lean torso “back” until your feet come up off the ground.
• Clasp your hands together and turn/rotate your shoulders to one side as much as you can until your elbow comes as close to the ground as possible.
• Do the same thing on the other side. 
• Once you have gone to each side, that is one rep.
• Repeat for 10 total reps. 

Exercise Three: Reverse Crunch (Vince’s favorite bodyweight ab exercise) 

• Lay flat on your back. 
• Put your hands on the floor next to you or under your butt.
• Put your knees up at a 90-degree angle.  This is your starting position. It is where you will start every single rep. 
• Drive your knees into your chest until your lower back comes up off the floor.
• Bring your knees back to the starting position.
• Repeat for 10 total reps.

Exercise Four: Heel Taps

• Stay on your back. Put your feet on the floor with knees bent. 
• Your arms stay down by your sides.
• Crunch up (shoulder blades off the mat) and then reach out as far as possible with your hands.
• Twist to the left, tap your left heel, and then twist to the right and tap your right heel. Keep your shoulder blades off the floor the entire time!  
• One rep is once you have tapped each heel.
• Repeat for 10 total reps.

You may be thinking that this sounds pretty “easy” —  but remember that you are going for as many rounds as possible and there is no rest between exercises. You only get to rest after all 4 exercises are complete! 

Your first attempt will be setting your personal “base-line.”  You are determining how many rounds you can do as of right now. Then in a day or two, you will do the workout again and try to get in at least one more round.

If  you can’t do another round yet, no problem! Try adding another next time!!

You will keep attempting more rounds every time you do the workout (which we suggest doing at least a few times a week.) 

Don’t get frustrated if you can’t advance right away, or get stuck on a certain number of rounds, just make sure you aren’t doing fewer rounds than the time before.  Aim to do the same number of rounds as the previous day — or more!

Even if it takes you a couple weeks to add another round — as long as you are progressing, consistent with doing the challenge at least a few days a week, focusing on full-body exercise, and eating for your body type and goals — you will lose fat and get those abs poppin!

And don’t forget….  if you aren’t sure how to eat and exercise for your body type or aren’t even sure what your body type is, we have that FREE QUIZ you can take! 

It’s already helped tens of thousands of people reach their goals faster and easier!
CLICK HERE to check it out!

The post Let’s Get Your Abs Ready For Summer — 4 Exercise Ab Workout Challenge appeared first on V Shred.

Summer is here and the sun is out! With the summer sun comes swimsuits, and swimsuits mean your body is going to be on full display.

Unlike the fellas, who can cover up their REAR VIEW in a pair of swim trunks, ladies have to expose it all.

Not fair .. we know.

BUT we’ve got you covered (so you can confidently be uncovered) – with a 12-minute home glute workout – that will help you blast fat and build curves in all the right places!

Speaking of the summer sun….
While the weather is pleasant, try leaving your living room and take your training outside!
The fresh air and bright sunshine can be a great motivator to get moving!

Studies say being outdoors….

• Lowers stress hormones (which can impact things like appetite and weight)
• Re-sets your ability to focus & boosts creativity
• Supports immune health
• May help you burn a few more calories (because of the extra energy required.)
• ++ More

Outdoor training may not be ideal for every workout, but the one we are showing you today is really short – only 12-minutes!

Don’t forget your sunscreen and plenty of water! Let’s get that summer booty poppin!

You don’t need any equipment for this workout, but if you have some weights or bands, feel free to add them.

We will perform all exercises as “super-sets” .. this means you will do “Exercise A & B” without any rest in-between. Then you will get a quick break before moving on to the next superset, and so on.

The reason we are doing supersets is to keep things moving. This keeps your heart-rate up and will ensure you are getting the most out of your time.

12-Minute Follow Along Booty Movements 

Each exercise will be performed for 20 Seconds. Your rest periods between supersets will also be a quick 20-seconds.

Exercise 1A: Reverse Table Top Hip ThrustsExercise

Exercise 1B: Side to Side Lunges

Exercise 2A: Single Leg Hip Thrust (Left Leg)

Exercise 2B: Single Leg Hip Thrust (Right Leg)

Exercise 3A: Glute Kickbacks (Left Leg)

Exercise 3B: Glute Kickbacks (Right Leg)

Do this workout or one of the dozens of others we have on our YouTube Channel a few times a week, and your butt will be summer-ready in no time.

TO AMPLIFY FAT LOSS AND GET BOOTY READY IN TIME FOR SUMMER….

You may want to add a thermogenic fat burner into your supplement stack!

We developed Sculpt Nation BURN based on science. We only include ingredients that are safe and tested to be effective at attacking fat cells all over your body.

Most fat burners only have one or two ingredients that could potentially help you burn a few extra calories. Sculpt Nation BURN goes further .. it helps support and raise your metabolic rate and attacks your body fat from three essential pathways.

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