| 𝗺𝗼𝘃𝗶𝗻𝗴 𝗺𝘆 𝗯𝗼𝗱𝘆

you’ll never regret moving your body <3

<aside> 💭 Goals

[ ] Get 8+ hours sleep every night
[ ] move my body every day
[ ] go back to boxing
[ ] try reformer pilates </aside>

<aside> <img src="/icons/heart-outline_green.svg" alt="/icons/heart-outline_green.svg" width="40px" /> movement I love

volleyball

hiking

basketball

walking

running

</aside>

<aside> 🌿 Gym workout

Chest & Shoulders

Biceps & Triceps

Glutes

Legs

walk/jog on the treadmill

</aside>

<aside> <img src="/icons/heart_green.svg" alt="/icons/heart_green.svg" width="40px" /> Chest & Shoulders

exercise	sets	reps
lat pulldown	4	12-10-8-8
dumbbell lateral raise	4	12-10-8-8
dumbbell flyes	4	12-15
cable crossover	3	12-15
bent over barbell row	4	12-15
bench press	3	ISO 12-15
</aside>

<aside> <img src="/icons/heart_blue.svg" alt="/icons/heart_blue.svg" width="40px" /> Bicep & Triceps

exercise	sets	reps
dumbbell curls	4	12-10-8-8
cable triceps push down	4	12-10-8-8
landmowner curl	3	12-15
seated dumbbell press	4	20-25
</aside>

<aside> <img src="/icons/heart_pink.svg" alt="/icons/heart_pink.svg" width="40px" /> Glutes

exercise	sets	reps
hip thrusts	4	15-20
abductor machine	3	12-15
glutes focused back extension	3	ISO 12-15
Deadlift	5	5
</aside>

<aside> <img src="/icons/heart_purple.svg" alt="/icons/heart_purple.svg" width="40px" /> Legs

exercise	sets	reps
leg curl	3	8 + drop set
leg press	3	12-15
lunges	4	12-15
leg extension	3	12-15
calf extension	3	12
romanian deadlift	6	6-6-8-8-10-20
</aside>

<aside> <img src="/icons/heart_orange.svg" alt="/icons/heart_orange.svg" width="40px" /> Abs

exercise	sets	reps
Russian twists	4	12-15
plank	1	1:10
legs scissors	4	30 sec
crunches	-	failure
</aside>

<aside> <img src="/icons/heart_green.svg" alt="/icons/heart_green.svg" width="40px" /> Goals for the month:

10 000+ steps a day

</aside>

<aside> 🌿 Navigation

General Workout Planner

Exercise Hub

Muscle Groups

</aside>

<aside> 🏋🏼 Workout Tracker

<aside> 🏋🏼 GENERAL WORKOUT PLANNER

</aside>

Untitled

Archived workout
BACKEND

Quick Actions

</aside>

What shape do I have?

What Are the Butt Muscles (gluteal muscles)?

All three of these muscles work together to give you stability, power, and movement. We use our glutes when walking, running, climbing, and squatting.
Strong gluteal muscles are essential for overall lower body strength. They can contribute to better posture and less risk of injuries.
Additionally, activities like cycling, and climbing stairs engage the glutes. Keep a balanced workout routine that targets different muscle groups. This improves overall strength and prevents imbalances.

Why Is My Butt Square?

Mostly due to genetics.
Women have higher excess fat then men, but it is typically stored around their hips. This healthy distribution can reduce risk of type 2 diabetes and other metabolic disorders.
However genetically some people are more prone to storing weight around their abdomen regardless of their gender.
Even though you may genetically hold more weight in the abdomen and don’t have fat stores in your butt region, doesn’t mean you can’t build muscle in your glutes

Square Butt Transformation

Tips

Train your glutes 3-4 times a week for minimum of 3 months to see any difference.