This is a recording of a workout session, specifically episode three of the 2022 Grow a Booty challenge. The trainer guides participants through a repetition-based workout consisting of six exercises: Bulgarian split squat, hip thrust, banded walk squat, squat with sidekicks, angled kick back, and lateral lunge. The workout is designed to target the glutes and requires dumbbells and resistance bands. The trainer provides instructions, encouragement, and tips throughout the session, emphasizing the importance of proper form, adequate rest, and progressive overload for muscle growth.
Here are the key facts extracted from the text:
1. This is episode three of the 2022 Grow a Booty challenge.
2. The workout requires one or two sets of dumbbells and a resistance band.
3. The four-week schedule can be found on the creator's website.
4. The workout is repetition-based, focusing on growing the glutes.
5. The exercises require counting reps and repeating them as weights and reps increase over time.
6. A bench is required for the first two exercises, but a sofa or bed can be used as a substitute if needed.
7. If no equipment is available, bodyweight exercises can be used to familiarize oneself with the movements.
8. The workout consists of six exercises.
9. Rest time between sets is recommended to be 90 seconds.
10. Adequate rest is crucial to avoid injury and ensure proper recovery.
11. The workout includes exercises such as Bulgarian split squat, hip thrust, banded walk squat, squat with sidekicks, angled kick back, and lateral lunge.
12. The workout is divided into four weeks, with increasing intensity and weight.
13. Eating enough and having adequate rest are essential for muscle growth and results.
14. Progressing weights and resistance bands over time is necessary to challenge oneself and see results.
15. A mind-muscle connection is important for muscle memory and growth.
16. The workout includes multiple sets and reps, with rest time in between.
17. The final exercise is lateral lunge, which requires pushing hips back and lunging to one side.