Francisco Oliveira_PT
Bodybuilding, Functional Fitness, Functional Training, Strength & Conditioning
Coach
Francisco Oliveira
A 30-day glute and core transformation challenge designed to build curves, tighten the waist, and boost conditioning with short but powerful workouts.
Ideal For
Women wanting stronger glutes
Fat loss
Home workouts
Busy schedules
Beginner to intermediate level
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Sunday
GLUTES & LEGS
A
Jumping Jacks
1 x 1:00
B
Body Weight Lunge
1 x 20
C
Back Squat
8, 10, 10
D
Romanian Deadlift
6, 10, 10
E
Bulgarian Split Squat
3 x 10
F
Glute Bridge
4 x 15
G
Hip Abductor Machine
15, 12, 10
Monday
CORE & HIIT
A
Mountain Climber
4 x 40
B
Plank
4 x 40
C
High Knees In Place
4 x 40
D
Leg Raise
4 x 15
E
Burpee
4 x 10
Tuesday
BOOTY PUMP
A
Air Squat
1 x 20
B
Hip Thrust
8, 10, 12
C
Step-Ups
3 x 12
D
DB Bulgarian Split Squat
12, 10, 10
E
Fire Hydrant
3 x 20
Wednesday
FULL BODY BURN
A
Push-Up
5 x 10
B
Walking Lunges
5 x 20
C
Side Plank
5 x 20
D
Jump Squat
5 x 15
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