This is a video script for a 4-week "Grow a Booty" fitness challenge. The workout is led by a fitness instructor who guides viewers through a series of exercises, including curtsy lunges, squats, deadlifts, glute bridges, donkey kickbacks, and seated band abductions. The instructor emphasizes the importance of proper form, engaging the glutes and core, and increasing weight and reps over time to see results. The workout is designed to be done 4 times, with different reps and weights for each week. The instructor also provides tips on nutrition, rest, and progression, and encourages viewers to share their progress on social media using a specific hashtag.
Here are the key facts extracted from the text:
1. The program is called the "2022 Grow a Booty challenge".
2. The program is a four-week program.
3. The program requires one or two sets of dumbbells that challenge the user.
4. The program also requires a resistance band.
5. The program has a four-week schedule that can be found on the instructor's website.
6. The program has different reps and weights for each week.
7. Week one and two use lighter weights, while week three and four use heavier weights.
8. The program has five exercises.
9. The program recommends taking 90 to 120 seconds of rest between sets.
10. Adequate rest is important to avoid injury.
11. The program recommends eating a little more to be on a slight calorie surplus to grow glutes.
12. Increasing weights over time is necessary to make the workout more challenging.
13. Mind-muscle connection is important for muscle growth.
14. The program has a specific exercise routine that includes squats, deadlifts, glute bridges, donkey kickback holds, and seated band abductions.
15. The program recommends using heavier weights or stronger resistance bands if the exercises become too easy.
16. The program recommends taking one to two minutes of rest between exercises if needed.
17. The program recommends making adjustments and challenging oneself as they get stronger each week.
18. The program recommends using the right weights, eating enough, and having adequate rest to see results.