all rights reserved... · ultimately end up going on an extreme diet to lose the fat back there and...

ALL RIGHTS RESERVED - Copyright © 2018 – Joe Lo Fitness LLC. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.DISCLAIMER Medical - Any application of the recommendations set forth in this e-book or in personal consultation by phone, email, in-person, or otherwise, is at the reader’s discretion and sole risk. The information offered is intended for people in good health. Anyone with medical problems of any nature should see a doctor before starting a diet or exercise program. Even if you have no known health problems, it is advisable to consult your doctor/s before making major changes in your lifestyle. Personal - We are not doctors, nor do we possess a degree in nutrition. The advice we give is based on years of practical application, dealing with the needs of our own health and physiques as well as the needs of others. Any recommendations we may make to you regarding diet, including, supplements and herbal or nutritional treatments must be discussed between you and your doctor/s.

“O BOOTY” WORKOUT GUIDE

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The exercises in this guide are specific to the “O Booty” type. The “O shaped” booty is genetically prone to hold fat evenly throughout the cheeks of your bum, which is ideal. However, too many women ultimately end up going on an extreme diet to lose the fat back there and end up losing their booty muscle making it appear saggy. These workouts will help you avoid this.Some women also call this the “round” booty. Be sure to follow the workouts in this guide and the exercises specific to your unique booty type shape.These exercises will help you burn excess fat off your backside while still building lean, toned, and sexy muscle.Here’s to your new booty!


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The exercises in this guide are specific to the “O Booty” type. The “O shaped” booty is genetically prone to hold more fat at the bottom of the cheeks of your bum while there’s less fat at the top.Some women also call this the “round shape” booty... Be sure to follow the workouts in this guide and the exercises specific to your unique booty type shape.These workouts are quick, yet very effective. No more wasted time on exercises your butt will NEVER respond to.If you are unsure of how to perform any of the movements in this guide, please visit the Booty Type Training Exercise Library:http://bootytypetraining.com/public_html/index.php/video-library/


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http://bootytypetraining.com/public_html/index.php/video-library/


Deep Squat (on heels) - For this exercise, sit back on your heels. When you squat, perform low, quick, pulsing squats, while sitting back on your heels. Get below parallel at the knee for a deep stretch. Avoid placing the pressure on the front of your toes. This will take the focus off of your booty and place it on your thighs.If you are unsure of how to perform the deep squat, please visit the Booty Type Training Exercise Library:http://bootytypetraining.com/public_html/index.php/video-library/

“O BOOTY” EXERCISES

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Back Lunges - For this exercise, start in a standing position. Gently bring one leg backward with a small step and then press through the heels of your front foot, returning to the starting position. Avoid placing the pressure on the front of your toes. This will take the focus off of your booty and place it on your thighs.If you are unsure of how to perform the back lunge, please visit the Booty Type Training Exercise Library:http://bootytypetraining.com/public_html/index.php/video-library/


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Step Ups - With one foot on your couch, a bench, or other stable surface, step up and return back to the ground. Perform this using one leg at a time.Avoid placing the pressure on the front of your toes. This will take the focus off of your booty and place it on your thighs.If you are unsure of how to perform the step ups, please visit the Booty Type Training Exercise Library:http://bootytypetraining.com/public_html/index.php/video-library/


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Jump Squats - For this exercise, sit back on your heels. When you squat, perform low, quick, pulsing squats, while sitting back on your heels. Then jump high into the air, landing back onto your heels.Avoid placing the pressure on the front of your toes. This will take the focus off of your booty and place it on your thighs.If you are unsure of how to perform the jump squat, please visit the Booty Type Training Exercise Library:http://bootytypetraining.com/public_html/index.php/video-library/


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Squat and hold - For this exercise, sit back on your heels. Squat your booty down and hold this position. If you need to, you can also use a wall for support. Avoid placing the pressure on the front of your toes. This will take the focus off of your booty and place it on your thighs.If you are unsure of how to perform the squat and hold, please visit the Booty Type Training Exercise Library:http://bootytypetraining.com/public_html/index.php/video-library/


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Clamshell - For this exercise, lay on your side with your legs together. Then raise one leg per time like an opening clamshell. Perform on one side before moving to the other leg.If you are unsure of how to perform the clamshell, please visit the Booty Type Training Exercise Library:http://bootytypetraining.com/public_html/index.php/video-library/


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Superman - For this exercise, lay on your stomach. At the same time, raise your chest, arms, and legs off of the ground. Then gently return to the starting position. Repeat this movement until time is complete. If you are unsure of how to perform the superman, please visit the Booty Type Training Exercise Library:http://bootytypetraining.com/public_html/index.php/video-library/


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High Knees - For this exercise, sprint in place, lifting your knees up to your chest. Bring your legs as high as you can and keep focus on your heels, glutes, and hamstrings. If you are unsure of how to perform high knees, please visit the Booty Type Training Exercise Library:http://bootytypetraining.com/public_html/index.php/video-library/


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Workout #1

Repeat one more time.If you are unsure of how to perform any of the movements in this workout, please visit the Booty Type Training Exercise Library:http://bootytypetraining.com/public_html/index.php/video-library/

“O BOOTY” WORKOUTS

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EXERCISE DURATION REST

DEEP SQUAT

40 SECONDS 20 SECONDS

STEP UP


SQUAT AND HOLD 40 SECONDS 20 SECONDS

SUPERMAN 40 SECONDS 20 SECONDS

HIGH KNEES 40 SECONDS 20 SECONDS



Workout #2



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BACK LUNGES


JUMP SQUAT


CLAMSHELL 40 SECONDS 20 SECONDS





Workout #3



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CLAMSHELL


DEEP SQUAT


STEP UP 40 SECONDS 20 SECONDS





Workout #4



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STEP UP


JUMP SQUAT


DEEP SQUAT 40 SECONDS 20 SECONDS


CLAMSHELL 40 SECONDS 20 SECONDS



Workout #5



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HIGH KNEES


STEP UP


BACK LUNGES 40 SECONDS 20 SECONDS


DEEP SQUAT 40 SECONDS 20 SECONDS



Workout #6



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SUPERMAN


CLAMSHELL


BACK LUNGES 40 SECONDS 20 SECONDS

JUMP SQUAT 40 SECONDS 20 SECONDS




Here’s how to use these workouts...Exercise three days per week and work through each workout. For example: Week 1 Monday - workout 1Tuesday - day offWednesday - workout 2Thursday - day offFriday - workout 3 Saturday - day offSunday - day offWeek 2 Monday - workout 4Tuesday - day offWednesday - workout 5Thursday - day offFriday - workout 6 Saturday - day offSunday - day off Repeat this schedule until you’ve achieved your desired results.

HOW TO USE THESE WORKOUTS

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