Build-A-Booty Anywhere: Training by Helen Perez in TrainHeroic

Build-A-Booty Anywhere

Level Up Studio LLC

Women's Training, General Fitness
Coach
Helen Perez

Let’s grow!!! I don’t know if you’ve heard but in order to get strong “toned” legs and and glutes you need to lift some weight!

Maybe you're used to working with machines at the gym or with a trainer and have no idea what to do on your own, especially at home. The program’s 4 week structure is perfect to get you started on sculpting and strengthening your legs and booty whether it's at home or at the gym.

***It's time to get confident around your training-No more guesswork! *** This plan includes 3 leg/booty workouts + 1 full body HIIT circuit a week with demo videos to ensure you learn proper form.

Take advantage of purchasing the program because you will have access to it for a whole year! You can run it as many times as you want, tracking your progress on the app- your weights and sets. You will see yourself getting STRONGER each cycle!!

And if you want to switch it up, there's more where this came from!!! Make sure to lookout for my upcoming programs!

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Activation Excercises
Fire up the right muscles to get more out of your workouts
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Optimal Guidance
Detailed instructions on each workout - absolutely no guesswork.
Features
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Access to your coach!
Helen who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
This plan includes 3 leg/booty workouts + 1 bonus full body HIIT circuit a week with demo videos to ensure you learn proper form.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Helen will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells and/or Kettlebells // Resistance Bands // Bench
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1 BAB

A1

1 1/2 Squats

3 x 12

A2

Jump Squat HP

3 x 12

A3

Donkey Kicks HP

3 x 12

B1

Step Ups HP

3 x 12

B2

Squat + Lateral Leg Raise

3 x 12

C1

Static Lateral Lunges HP

3 x 10

C2

RDL

3 x 12

D

Curtsy Lunges HP

3 x 10

E

Bodyweight Glute Bridge

3 x 12

Tuesday
Week 1 Day 2 BAB

Prep

A

Glute Warm Up- Beginner

3 rounds each 10 reps, and 10 reps per side! -Tempo Squats- Counting 3 sec eccentric -Hip Circles 10/side -Fire Hydrant 10/side -Donkey Kicks 10/side

B1

Bulgarian Split Squat HP

3 x 10

B2

Pop Squats HP

3 x 15

C1

Reverse Lunge HP

3 x 10

C2

RDL -DB HP

3 x 12

D

Bodyweight or DB Hip Thrust HP

3 x 12

E1

Squat to Alternating Kickbacks HP

3 x 0:30

E2

Duck Walk

3 x 0:30

Thursday
Week 1 Day 3 BAB

A1

Standing Alternating Kickbacks

3 x 15

A2

Lateral Band Walk

3 x 15

A3

Fire Hydrants HP

3 x 10

B1

Sumo Squat (HP)

3 x 12

B2

Staggered Stance RDL HP

3 x 10

B3

Seated Abductions

3 x 20

C

Lateral Lunge + Curtsey Lunge

3 x 10

D

Frog Pump

3 x 30

E

Glute Bridge + Abduction HP

3 x 15

Friday
Week 1 Day 6

Warm-up

A

Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups

B1

Burpee

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B2

Hollow Rock

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B3

Reverse Lunges

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B4

Push-Up

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B5

Tuck Jump

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B6

Mountain Climber

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

C

Wall Sit

0:15, 0:30, 0:45, 1:00, 1:15, 1:30, 1:45, 2:00, 2:15, 2:30

Coach
coach-avatar Helen Perez

Booty Builder & Woman Uplifter... I have over 7 years experience training women to be the strongest version of themselves; empowering them through strength training. I want every woman to feel confident in and out for the gym.

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No more GUESSWORK!

Set some structure and let the gainz begin!! These movements are how I have grown my lower body AND gotten stronger!

Get Build-A-Booty Anywhere
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FAQs
Can I combine this with another program?
Yes! This is only a 3 day lower body program, so you are responsible for your upper body training. The 4th Day HIIT workout is optional.
How should I space the days?
Spacing 1-2 days between each lower body day is best for recovery. You can change where you place the workouts in your training calendar in TrainHeroic.
Who is this program for?
This is for beginners to intermediate who want to get started in building and sculpting the lower body while increasing strength.
The Proof
verified-athlete-avatar Coach Perez

It's a lifestyle-no gimmicks here!

Verified Athlete

"Lots of trial and error but always consistent!"

Build-A-Booty Anywhere