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.

We have a killer 4 exercise – 4 minute – no equipment HIIT workout for you to bookmark! 

Yes, this workout is less than 5-minutes! That’s not a typo!

But before we give you this quick and simple (but certainly not easy) workout, we want to make sure you know that this IS NOT a workout most people should do as their primary form of exercise!!

When it comes to getting in a workout, of course, something is better than nothing. But it doesn’t matter if your goal is to lose fat, gain muscle, or increase endurance — 4-minute workouts will never be enough to reach those goals! 

We like to call this one an “In Case Of Emergency” workout. 

• Oversleep?
• Get off work late?
• Kids forget to tell you about their art project due in the morning?
• Stuck in a hotel with no equipment and very little time? 
• Just not feeling like going in for your typical hour at the gym?

We all have days when a workout seems impossible…

This 4-MINUTE HIIT WORKOUT is perfect to have on standby for times when life throws hurdles your way, and a “real” workout just isn’t gonna work out. 

It wastes NO time, and while it may not be ideal for daily exercise, we promise if you give every second 110% all-out effort — you will break a sweat, feel the burn, and blast a lot of calories!!

• If you need to do this workout, chances are you don’t have gym access. So we also made sure you can do it ANYWHERE!
  
• It doesn’t require any equipment, only a small space!
• If you oversleep – do while your shower heats up!
• If you’ve gotta work late –  do it in your office between meetings!
• If you’re waiting on your kids – do it in the parking lot! 
• Do it while dinner is in the oven or while your morning coffee is brewing!

You get the idea!! Even on your busiest day, we know you can find (less than) 5-minutes! 

Instead of making TIME an excuse
and canceling your workout altogether …
HIT PLAY
and do this short “IN CASE OF (exercise) EMERGENCY”
4-Minute Follow Along

4-MINUTE HIIT WORKOUT

Structure
Do each exercise below for 45 seconds. Take 20 seconds of rest between exercises. Once all four exercises are done – so are you!! 

Of course, if you have more than 5 minutes to spare, you can take about a minute to breathe and do another round or two! 

Exercises
Reverse Lunge to Knee Drive
Double Plank Jack to Jumping Jack
Spiderman Pushup
Plank Up Downs

Workout Tips

• If you aren’t sure how to do any of these exercises, we show you how to do each one with proper form HERE!
• Make sure you are going all out during the entire 45 seconds!! HIIT workouts, especially really short ones like this, are only effective if you get your heart rate in that 80-90% max range for the entire “work” time! 
• No timer? Use this video! It is a real-time follow-along, so all you have to do is hit play!!
• Only use this workout as an occasional substitute or an “extra” little boost if you want some additional calorie burn! Most days, you should be following a full-body training plan that is best for your goals and body type! 

If you don’t know what your body type is… check out this FREE BODY TYPE QUIZ!! It guides you through six easy questions about yourself. Then based on your answers, it tells you what body type you have and the type of dieting, training, and cardio that you should do to get the BEST RESULTS based on YOUR genetics!!

And …
If you like “backup plan” workouts like this one
(or just short workouts in general)

Take a second and go comment HERE and let us know; that way, we know what kind of workouts you want us to film and post in the future! 

And while you are there, if you have any questions about this 4-Minute HIIT Workout – you can post them there, and one of our expert team members will get back to you asap! 

The post 4-Minute No Equipment HIIT Workout appeared first on V Shred.

The glutes are innately lazy, a very large muscle group, and need targeted isolation to achieve the activation required to change their shape and size.

Knowing this may lead you to wonder if you can REALLY build a butt at home with .. no machines, no weights, not even resistance bands. Literally nothing except a small space, your body, and your favorite gym shoes.

Yes. You. Can. (In fact, shoes are totally optional for the workout below)

If your goal is to build lean muscle and re-shape your booty, it is IDEAL to use some form of resistance. But if you stay consistent, do the right exercises, and focus on FEELING your glutes activate with every movement… you don’t NEED anything except your own bodyweight!

Of course, if you have dumbbells, a resistance band, kettlebells, or any sort of DIY home weights, adjust the reps or rest periods, and use them!

GET A BUTT (from home)
With this booty blasting NO EQUIPMENT workout

BOOTY WARM UP
Even though you won’t be using weights for this booty blaster, we still advise you to warm up and stretch your muscles. Glutes are the biggest muscles in your body. You never want to train “cold” muscles.

Do some DYNAMIC lower body stretching followed by 5 total minutes of things like running in place, jumping jacks, body weight kick-backs, leg swings, and air squats.

8 EXERCISE BOOTY BUILDING CIRCUIT
You will notice that rest time is very minimal. Because we aren’t using any weight, keeping constant stress on the glutes is even more important.

Equally important is being very intentional with every movement. Pay attention to TEMPO and PAUSES! A no-equipment workout is not the time to RUSH.

Focus on slowing things down and pausing at times when your glutes are placed under the most tension. Weight or not .. this is where the booty building magic happens!!

Focus on making the most of every rep. If you are using mind-muscle connection, you will feel your glutes activating with each rep.

• Perform each exercise for 20-30 reps (or as many reps as it takes for you to be totally taxed.)
• No Rest or VERY MINIMAL REST between exercises (20 seconds MAX.)
• Once you complete the entire 8 exercise circuit, rest for 60 seconds, and then repeat for a total of 2-5 rounds.

For tips on how to make this workout easier or more difficult, scroll down!

Exercise 1: Basic Squat
Stand with your feet about shoulder-width apart. Your toes should be straight forward and SLIGHTLY pointed out.

Keep your chest tall, pull your shoulder blades together, and keep your head up.

Slowly squat down by bending your knees. Keep your feet firmly planted into the floor and knees forward (don’t let them cave in.)

Go as low as you can go, but make sure your knees stay aligned over your feet. Never allow them to go beyond your toes!

Your tempo/pause technique for this movement … take at least 3 seconds during the lowering portion of the squat, pause or pulse for 2 seconds at the bottom, then rise up to the starting position and SQUEEZE your glutes HARD at the top!

Exercise 2: Reverse Lunge
Stand with your feet about shoulder-width apart. Your toes should be straight forward.

Step your right foot back into a deep lunge. Make sure your left knee stays directly over your ankle, and bend your right knee, so it almost touches the floor.

Focus on your left glute as you step your right foot forward back to the starting position.

Repeat the same thing with the other leg. This counts as one rep. You can also do all reps on ONE side before going to the other side.

Your tempo for this movement should be slow and controlled during both the lowering and raising phases. If you want to pause while IN the lunged position, that will make this move more advanced. Do not rest/pause at the top of the movement.

Exercise 3: Bulgarian Split Squats
You will need a slightly raised surface for this one. Anything that is about knee height.

If you find yourself struggling to stay balanced, hold on to a nearby wall, another piece of furniture, someone’s shoulder, etc.

Stand facing away from your raised surface. Don’t stand too close… that is not good for your knees. On the flip side, standing too far away could put strain on your hip flexors and groin. Generally, the further away you stand, the more hamstring and glute focused it will be. Find your sweet spot!

Keep your core tight, your torso upright, and your hips square to your body.

Hold on to whatever you are using for balance and place your back foot on the elevated surface.

Lower into a lunge, keeping your front knee in line with your front foot. Don’t let your front knee travel beyond your toes. Your back leg will be resting on the elevated surface and will naturally bend as you lunge.

Drive up through your front heel back to the starting position. Not your back leg. All the work should be on the leg that is out front.

Do all reps on one side – then switch and do the other leg!

Your tempo/pause technique for this movement will be the same as the reverse lunges.

Exercise 4: Single Leg Foot Elevated Glute Bridge
Head to the floor. You will use the same raised surface you used for the split squats, for these feet elevated glute bridges.

Lay down on your back. With your knees bent, place your feet on the elevated surface. Scoot your body closer or further away to your raised surface. Distance is individual. Just make sure you are in a position to perform the movement with proper form and a good range of motion.

Plant your left foot onto the elevated surface and extend only your right leg into the air. You will be pushing through your left foot .. your right leg will stay extended.

Lift your hips and squeeze your left glute as you push up into a bridge position until your hips are fully extended. When extending into the glute bridge, do not arch your back! Go up just high enough that you are making a long diagonal line from your shoulders to your knee.

Slowly lower back down. Do all reps on one side, then switch legs and do the other side.

Your tempo/pause technique for this movement will be slow and controlled on both the way up and down .. with a big squeeze at the top of the movement .. and no rest at the bottom.

Exercise 5: Side Lying Clam Raise
Roll over to one side. Bend your knees 90 degrees. Your knees and feet should be stacked on top of each other.

Come up on to your forearm so that your hips are hovering over the ground. You can place the other hand on your hip/glutes. Push through your heel as you raise up and rotate your hips open. You will raise your top knee until it points up toward the ceiling (like a clamshell opening.)

Reverse the movement as you return to the starting position. Repeat all reps on one side before rolling over and doing the same on the other side.

Try to never let your hips touch the floor until you have completed all reps. If this is too difficult for you, you can allow your hips to touch the floor between each rep, or as needed.

Your tempo/pause technique for this movement will be slow and controlled on both the way up and down .. with a big squeeze at the top of the movement .. and no rest at the bottom.

Exercise 6: Fire Hydrants
Get on all fours in a tabletop position. Make sure your shoulders are above your hands and your hips above your knees.

Lift your left leg away from your body at a 45-degree angle, keeping your knee at 90 degrees and don’t shift your hips. Squeeze your glutes at the top of the movement and then lower back to the starting position.

Your tempo/pause technique for this movement will be slow and controlled as you raise and lower .. with a big squeeze at the top of the movement .. and no rest at the bottom.

Exercise 7: Kneeling Donkey Kick Ups
Stay in your tabletop position. Lift one leg up behind you while keeping your knee bent.

You should do this in a slow and controlled manner, not using ANY momentum to “kick” your leg up. Focus and let your glute muscle do the lifting!

Keep your foot flexed and raise/pulse your leg until it is in line with your body, and your foot is parallel to the ceiling. This should be a short range of motion. Keep your back still with a neutral spine (don’t arch.)

Your tempo/pause technique for this movement will be slow and controlled as you raise and lower .. with a big squeeze at the top of the movement .. and no rest at the bottom.

Exercise 8: Shock Pulses
This one is going to sound strange… but it works!

Stand up with your feet about shoulder-width apart (or slightly more narrow.)

All you are going to do is aggressively squeeze your glutes together in a quick “shock” type movement. You will move quickly and do at least 20-30 “shocks” (squeezing as hard as you can every “shock”.)

On every 5th shock pulse .. stop and HOLD THE SQUEEZE AS HARD AS YOU CAN for 5 seconds. No rest .. just keep on shocking and holding .. until you can’t do another rep!

Your glutes will be ON FIRE when you are done!

BOOTY COOL DOWN
When you are done, it’s time to lower your heart rate and give your glutes the recovery they need to repair and grow.

The best way to do this is to spend at least 10 minutes doing self myofascial release and static stretching.

While you are cooling down, you may also want to sip on some Sculpt Nation BCAAS or our POST WORKOUT blend! Both have their own unique blend of post workout recovery support agents that will get you into recovery mode faster and promote a decrease in soreness so you can be ready to crush your next workout!

**TIPS TO MAKE THIS BOOTY BURNER EASIER**

• Use a more shallow range of motion.
• Take longer rest periods.
• Decrease reps/rounds.
• Shorter pauses/faster tempo (not recommended)

**TIPS TO MAKE THIS BOOTY BURNER MORE DIFFICULT**

• Add weight. If you don’t have any, look around your house! There are plenty of objects you can use to add resistance (water bottles, detergent, canned foods, a stuffed backpack, etc.)
• Minimize rest periods or make them “active rest” by doing jumping jacks, burpees, mountain climbers, jump rope, jump squats, etc.
• Add pulses,¼ reps, squeeze harder, make tempo even slower, etc.

GUYS .. WE HOPE YOU ARE PAYING ATTENTION
Glute training at home is not just for the ladies!

Just like women should train body parts that guys tend to focus on (biceps and chest, for example) — every person reading this can benefit from isolated glute training!

Glutes are the powerhouse of your body! Focusing on glutes goes beyond aesthetic benefits!
Strong glutes…

• Help improve posture.
• Support functional movements (walking, etc.)
• Can improve your squat and deadlift.
• Lowers the chance of injury to your back and knees.
• Help keep lower body joints healthy (hips, knees, and ankles.)

Don’t let lack of equipment be your excuse! You don’t have to have a fancy gym or even home gym equipment to get a good glute workout. Use this workout when you are limited!

If you want to take out the guesswork.. let us do the heavy lifting for you!
We have dozens of at home and gym workouts, a brand new at-home program called MOVE, FREE content on YouTube, as well as dozens of top-notch fitness experts that can help you create a one-on-one program and diet JUST FOR YOU!

Want a tailored program SPECIFICALLY to grow your booty? Try out our Booty Builder Program!

The post Grow a Booty AT HOME with NO EQUIPMENT appeared first on V Shred.