introduction from dennis - amazon s3€¦ · introduction from dennis... hey! dennis heenan, best...

Copyright 2015TheSuperhumanLife.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.

Introduction From Dennis...

Hey! Dennis Heenan, best selling author and creator of these awesome workouts :) Thank you so much for downloading these workouts.

I know you will really enjoy what you find... Before we dive in...

Imagine, for a moment, looking at your reflection in the mirror. Are there certain areas of your body that you are never fully satisfied with and feel constantly discouraged about?

Certain areas that never seem to fully tighten up, lean out, and build muscle the way you want?

My best guess is that you are already putting in hard work. So, why are you having so much trouble lifting that butt, sculpting your arms, or shedding that pooch from your belly?

Even though there are many excellent workout programs on the market, I wanted to provide you with something that gives you the extra boost you want for the areas of your body that you want to give a little more attention.

This manual isolates the trouble area to laser target fat burning for accelerated results – and in this case... We are focusing on the glutes!

Add these isolation workouts to your other workout program, or complete them individually to blast fat in the most targeted way possible.

Being that you are reading this right now, my guess is that you are interested in isolating certain parts of your body for laser targeted results... And I couldn't be more excited to help.

Within the Isolation Workouts program, you are going to discover ten full workouts to boost your fat burning and help you reach your goals.

All I ask is this:

Work hard.Be consistent.

If you can do those two things, you will see amazing success on this program.

So if you are ready, let's get started!

To your fat burning success,

Dennis Heenan, MCTT Master Certified Turbulence Trainer

P.S. Don't forget my other sites...• HIITBURN.com – The Lastest Breakthrough In High Intensity Interval Training...

Getting YOU lean in less time...• Facebook.com/HIITBURN

https://www.facebook.com/hiitburn?ref=hl

http://dehee22.denheen.hop.clickbank.net/?CBOID=hiitburn&tid=glutemanual

Tips Before Starting1. If you are unsure of how to do an exercise, be sure to get instruction from a certified

trainer.

2. If something hurts or feels off, don’t do that exercise. There are plenty of alternates that you can add in. Please feel free to email dennis (at) fatburningnation (dot) com for ideas..

3. Because this is a new program, be sure to start slow to avoid injury. Pushing too hard after not working out for a while will only lead to injury or being overly sore.

4. If you find you need more rest in between exercises, take it. Over the course of the program, you should work on shortening your rest periods.

5. This program is demanding so if going three days per week is too much, start by going 2 days a week with your others days being “active rest” days (walking, hiking, etc.).

6. Always warm up properly. Be sure you are fully warmed up before starting your workouts.

7. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness throughout the program.

8. Get good rest. You must allow your body to recover from your workouts so be sure you are getting good sleep.

9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily.

10.Have a cool down period at the end of each workout that includes stretching and foam rolling.

Glute Blasters

Please note: Some of these workouts do take longer than 7-minutes. However, if you want to set your timer for 7-minutes and do as much as you can in that time, you will see great results. Do what works best for you. All I ask is that you spend at minimum 7-minutes going through these workouts :)

Workout #1

Complete 30-seconds on each exercise without rest in between. Rest 30-seconds between full rounds and complete 4 TOTAL rounds!

• Alternating Lunges: 30 seconds• Glute Bridges: 30 seconds• Fire Hydrant (right leg): 30 seconds• Fire Hydrant (left leg): 30 seconds

Rest 30-seconds and repeat 2 more times for a TOTAL of 3 rounds.

Workout #2


• Bodyweight Squats (squeeze glutes for 1-second at top): 30 seconds• Glute Bridge + Bench: 30 seconds• Flutter Kicks: 30 seconds• Alternating Lunges: 30 seconds


Glute Blasters

Workout #3


• Single-Leg Glute Bridges (right leg): 30 seconds• Single-Leg Glute Bridges (left leg): 30 seconds• Glute Bridges (both legs on the ground): 30 seconds• Step Up Knee Raise (alternating legs): 30 seconds• Ice Skaters: 30 seconds• Bodyweight Squats: 30 seconds


Workout #4


• Fire Hydrant (right leg): 30 seconds• Fire Hydrant (left leg): 30 seconds• Donkey Kicks (right leg): 30 seconds• Donkey Kicks (left leg): 30 seconds• Glute Bridges + Bench: 30 seconds• Squat Jumps: 30 seconds


Glute Blasters

Workout #5

Complete each exercise below back-to-back without rest. Between full rounds, rest 30 seconds and complete 4 TOTAL rounds!

• Jump Lunges: 10 reps each side• Bulgarian Split Squats: 10 reps each leg• Single-Leg Glute Bridge Hold: 20 second hold on each side• Donkey Kicks: 10 reps each leg• Squat Jumps: 10 reps• Leap Ups: 10 reps


Workout #6


• Flutter Kicks: 30-seconds• Ice Skaters: 10 reps each side• Single-Leg Glute Bridges: 10 reps each side• Glute Bridges + Bench: 15 reps• Reverse Alternating Lunges + Leg Lift: 10 reps each side• Squat to Squat Jumps: 10 reps


Glute Blasters

Workout #7


• Single-Leg Deadlift Extenders: 10 reps each side• Squat Jumps: 30-seconds• Jump Lunges: 30-seconds• Glute Holds: 60-seconds


Workout #8


• Bulgarian Split Squats: 10 reps each side (3 seconds on the way down)• Donkey Kicks: 10-reps each side (hold for 3 seconds at the top on each rep)• Leap Ups: 10-reps each side


Glutes Blasters

Workout #9

Complete as many rounds as possible of the exercises below in 12-minutes. Rest only when needed. Be sure to mark down how many rounds you were able to complete. Make sure you keep good form throughout!

• Bodyweight Squats: 20 reps• Box Jumps: 15 reps• Ice Skaters: 10 reps each side

Workout #10

Complete as many rounds as possible of the exercises below in 12-minutes. Rest only when needed. Be sure to mark down how many rounds you were able to complete. Make sure you keep good form throughout!

• Bulgarian Split Squat or Pistol Squat: 10-reps each leg• Step Up with Knee Raise: 10-reps each side• Broad Jumps: 10-reps• Jump Lunges: 10-reps each leg

Exercise Descriptions

Alternating Lunges1. Stand with your feet shoulder-width apart2. Step backward with one leg, taking a slightly larger than normal step.3. Plant your back toe on the ground and use it to help keep your balance.4. Lower your body until your front thigh is parallel to the ground. 5. Keep your upper body upright with chest proud.6. Push back to the start position and switch legs.

Bodyweight Squats1. Start with your feet a little wider than shoulder width apart and arms placed straight out

in front of you. Place your feet in a comfortable position facing straight forward or a little outwards

2. Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. This is considered one repetition.


Box Jumps1. Stand in front of a box that is 12-24 inches high. Engaging your core, jump and land on top of the box with your knees bent allowing your muscles to absorb the force.2. Step down off the box and repeat. Gradually increase the box height according to what is comfortable for you.

Broad Jumps1. Stand in an athletic position on the balls of your feet, knees bent and core tight. 2. Driving through the ground, jump forward as far and as high as you can making sure you land softly. Once you land, repeat immediately.


Bulgarian Split Squat1. Stand with your feet shoulder-width apart. 2. Place one foot on a bench. Step forward with the other foot, taking a slightly larger than

normal step.3. Keeping your core tight, lower your body until your front thigh is parallel to the ground.4. Push up to the starting position. 5. Stay in a split-squat stance and perform all reps for one leg and then switch.

Donkey Kicks1. Start by holding yourself on your hands and knees with you back straight and core tight2. Keeping your right leg bent, raise your leg backwards in a 90 degree angle, squeezing

your glutes. Lower your leg back to the starting position3. Repeat for the duration of the set and complete on the opposite leg


Fire Hydrant1. Start by holding yourself on your hands and knees with you back straight and core tight2. Lift your right leg out to the side keeping your knee bent3. Repeat the motion for the duration of the set and repeat with the opposite leg

Flutter Kicks1. Lay on your stomach on a bench with your legs hanging off the edge2. Keep your legs straight and alternate moving them up and down quickly in a flutter

motion3. Squeeze your glutes with each motion for targeted results


Glute Bridges1. Lay on the floor on your back, with feet flat on the floor and knees bent2. Raise your hips off the floor engaging your glutes and core3. Lower your hips to the ground4. Repeat raising and lowering your hips

Glute Holds

1. Lay on the floor on your back, with feet flat on the floor and knees bent2. Raise your hips off the floor engaging your glutes and core3. Hold your hips in the air engaging your glutes and core


Ice Skaters1. Starting in an athletic position with your knees bent and core tight, you will jump laterally to one side landing on only your outside foot.2. Once you have landed safely, you will jump back landing on your other foot. You will continue in this fashion for the duration of the given time frame. Be sure to start with jumping at a comfortable distance. As you get stronger you can work on jumping further and further. On EACH rep, reach down with your hand and touch the ground!

Jump Lunges1. Stand with your feet shoulder-width apart. Step forward with your left leg, taking a

slightly larger than normal step. Keep your right toe on the ground and use it to help keep your balance. The right knee should also be bent. Lower your body until your left thigh is parallel to the ground.

2. Keep your upper body upright and your lower back flat, explode upwards (jump by driving through both legs simultaneously) while switching your legs in the air (your feet will switch places on each rep.) Continue in this alternating fashion.


Leap Ups1. Start with your right leg on a chair or bench with your left leg firmly placed on the

ground. 2. Driving through your right leg on the chair, jumping up as high as you can and

switching legs in the air. When you land, land softly with your right leg on the ground and left leg on the chair.

3. Keep switching in this alternating fashion going at a quick yet comfortable speed.

Reverse Alternating Lunges + Leg Lift1. Stand with your feet shoulder-width apart2. Step backward with one leg, taking a slightly larger than normal step.3. Plant your back toe on the ground and use it to help keep your balance.4. Lower your body until your front thigh is parallel to the ground. 5. Keep your upper body upright with chest proud.6. Bring your leg back to the start position, and then drive your foot backwards in a

donkey kick motion to activate the glutes. 7. Repeat on both legs


Single-Leg Deadlift Extenders1. Stand with feet shoulder-width apart2. Keeping your back straight, bend at the hips and slowly lean forward, while moving one

leg backward as you bend forward3. Slowly roll up to the starting position while maintaining balance on your one foot4. Repeat for the duration of the set, and repeat with the opposite leg

Single-Leg Glute Bridge Hold1. Lay on the floor on your back, with one foot flat on the floor and knee bent. The other

leg should be held straightforward.2. Raise your hips off the floor engaging your glutes and core3. Hold your hips in the air engaging your glutes and core 4. Complete sets on both legs


Single-Leg Glute Bridges1. Lay on the floor on your back, with one foot flat on the floor and knee bent. The other

leg should be held straightforward2. Raise your hips off the floor engaging your glutes and core3. Lower your hips to the ground4. Repeat raising and lowering your hips

Squat Jumps1. Start by standing with your feet just wider than shoulder width apart, in the position you would

be in if you were getting ready to jump. Squat down as though you were performing a bodyweight squat.

2. When you reach the bottom of your squat, drive your feet into the ground exploding into a vertical jump. When coming down, be sure and land softly the repeat.


Squat to Squat Jumps1. Start by standing with your feet just wider than shoulder width apart, in the position you would

be in if you were getting ready to jump. Squat down and perform a bodyweight squat.2. Immediately drop back down and this time perform a squat jump by driving your feet through

the floor and jumping as high as you can. 3. Land softly and move back into the bodyweight squat. Repeat in this fashion.

Step Up Knee Raise (alternating legs)1. Start with your right leg on a chair or bench with your left leg firmly placed on the

ground. 2. Driving through your right leg on the chair, step up onto the bench.3. Drive opposite knee into the air and pause at the top of the bench 4. Step down from the bench with your opposite leg.5. Keep switching in this alternating fashion going at a quick yet comfortable speed.

Moving Forward...

Alright, you've completed the 10 Glute Blaster Workouts... Now what?

Start the FULL HIITBURN Program!

Get started and be sure to STICK WITH IT! Stick with the full program and then move onto something else.

Now get out there and continue getting after it :)

Dennis Heenan, MCTTMaster Certified Turbulence Trainer

http://dehee22.denheen.hop.clickbank.net/?CBOID=hiitburn&tid=glutemanual

introduction from dennis - amazon s3€¦ · introduction from dennis... hey! dennis heenan, best...

Documents