Free Workout Programs BOOTY BUILDING VOL 1 Vol 1 is for beginners from scratch or for anyone who take a long break and want to get back on trackLow body weight/underweight (weight is too low compare to your height and age): 20 to 30 min workout per day. Max 3 times a week. Over weight (weight is high compare to your height and age). Combine this program with fat loss programs. 30 to 90 min per day. Around 4 - 5 Days per week. Tips to lose lower belly fat and reduce bloated belly for low body weight: when you are trying to gain muscles, stick with natural healthy proteins and carbs choices, sugary foods are not ideal. IMPORTANT: Be recovered for your sessions, get enough sleep regularly and listen to your body. Begin with 1 video or do all as your strength levels/schedules. Rest 1 - 2 weeks before you start a new program
Week 1 4 days per week (10 - 40 Min training) Rest time: 3 days
3 Rest Day
7 Rest Day
Week 2 4 days per week (10 - 40 Min training) Rest time: 3 days
10 Rest Day
Week 3 4 days per week (30 - 60 Min training) Rest time: 3 days
14 Rest day
17 Rest Day
18 Rest Day
20 Rest Day
Week 4 4 days per week (30 - 60 Min training) Rest time: 3 days
22 Rest Day
23 Rest Day
25 Rest Day
How long does it take to see the results? Results depend on your goals. For example if you set your goal is to get round, and firm booty, you can see results in a couple of weeks. If you set your goal is to grow bigger bubble butt, fuller hips, for some people it takes months, others might take years to reach their goals. That’s why it is called a fitness journey, we work to maintain being fit and healthy for life. Should I do all the videos recommended in a day or just pick one? Try your best to complete all the workouts listed for each day. Rest whenever your body needs but challenge yourself to catch up with the level recommended When is the best time to workout? The best time to train your abs is in the morning. For cardio, HIIT, fat loss and booty gain it is better not 2 hours before bed time How much is the rest time between each video? 5 to 10 minutes Can I workout during menstruation? As long as you feel good, go ahead, if the flow is heavy, try yoga and stretching instead or just rest I’m too skinny, which workout to gain weight? For effective weight gains and lose lower belly fat, reduce bloating: divide your meals in small portions, stick with natural healthy proteins and carbs choices, sugary foods are not ideal before workouts, less cardio/HIIT I’m over weight, which workout to lose weight? For effective fat loss and weight loss: try half day intermittent fasting, eat healthy meals to nourish your cells and support your workouts. Drink enough plain water during the day to detoxify your body. Is the breast lift program reduce or make the boobs bigger? The program will help burn the fat around your arms, armpits, bra and boobs area, tone and lift up your breasts, make your boobs looks more round and perkier. It’s too hard for me, what can I do? Take more short breaks, reduce training time and repetitions. Remember to challenge yourself to catch up with the routine recommended It’s easy for me, better options? Youtube programs are composed suitable for all fitness levels. More intense training with equipment and difficulty levels on InShape App My muscles feel sore the next day, should I continue with the schedule? No. Give yourself an extra day off to complete recover before starting new workout. However if for example your booty is sore today, you can switch to upper body or abs then it can be done without any additional rest. Should I wear bra during chest workouts? Yes, wearing a good sport bra, with no pushup will support your muscles during the movements, with and without weight training. It also helps support your chest against gravity during cardio/hiit. However, let your skin breathe while you sleep. Stretching is optional. What is half day intermittent fasting for weight loss and lose belly fat? If your day begins at 7 am, you can workout when you wake up, drink enough water and have your first meal at 13 or 14 pm. How not to lose booty gains while you focus on abs? Obviously to get abs we slow down proteins and carbs intake, it affects your gains. How to effectively lose oversized breasts? Your breasts are made from fatty tissues, underneath your breasts are chest musclesTo lose oversized breasts, lose weight (lose fat) + workout to firm up and lift saggy skin How to effectively grow bigger boobs? Your breasts are made from fatty tissues, underneath your breasts are chest muscles
Hello Inshape sculptors! thank you for being patient to go through hard work till you see changes. Surround yourself with motivation, limit unhealthy food, take your Before photos and don’t forget to like, comment and watch the ads Inshapefam ❤
Rest Day
