The program lasts for 12 weeks.
Focus on glutes, core strengthening, and improving flexibility, while keeping the front thighs toned without increasing their size.
I recommend this program if your goal is to improve your glutes’ shape to be rounder, firmer, and lifted.
I recommend this program if your front thighs are already large and you don’t want them to grow more.
I recommend this program if your goal is to grow the lower body only and not widen your upper body, just tone it for balance.
I recommend this program if your goal is to improve hip mobility, ankle flexibility, and your general body flexibility.
I recommend this program if your goal is to strengthen your core area — meaning your abs, midsection, and lower back — to prevent pain.
I recommend this program if you want to tighten your underarms (triceps) without making them bulky.
I recommend this program if you want to tighten your inner thighs.
I recommend this program if you want to increase your general strength, stamina, and improve your respiratory system.
This workout program is gym-based.
The program lasts for 12 weeks.
It includes a calorie guide with all types of food and their calorie, protein, carb, and fat content.
It includes a recipe book with over 70 recipes (desserts and homemade meals).
Each exercise in the program comes with a video of me explaining the correct form, common mistakes, and how to avoid them.
Each exercise shows the main targeted muscle and supporting muscles, so you know exactly what you’re working.
Each exercise also comes with alternative options in case you don’t like a certain move or the machine isn’t available at your gym.
The program includes general tips, a full guide on how to use it, and video tutorials explaining everything clearly.
The program explains common gym terms so you can understand everything you’re doing
The sets, reps, rest times, and rest days are all written to suit your schedule, along with key tips to help make training easier.
There’s a dedicated section for you to track your weights to monitor progress over time.
It includes a guideline file full of tips on how to avoid injuries and important things to keep in mind while training.
If you're pregnant or have any injuries, I don't recommend following this program.
