Booty Pump

Keep Going & Troubleshooting

Quick Start Guide: Booty Pump

Build & Maintain that Bootylicious shape

Keep rocking it with this progressive Workout Plan each month. 

Be sure to do all the workouts each week (all 2 :))…before moving onto the next week, so don’t skip any workouts, even if you have a vacation or have to take a break for another reason.

Your best bet is to do the minimal to get & stay in a FLOW with these workouts: Consistency in doing them is what is going to give you fantastic results! 

What to do with your extra time?

I highly recommend using your extra time to check out my Eating for Energy Resources..and making home-made yummy food for yourself. 

Shopping & making food takes time, but it pays you back in spades!

Excited to Get Squat-tastic with you!

Also, after 3 months (12 weeks)…we are going to start a new challenge: Get Squat-tatsic! 

If you rock your Wall Sits and working on your coordination, spine & foot stability…you're going to be in a great place to enjoy booty squats! I hope to keep working out with you for sure!

Please ask any questions you have in our Facebook group or through email…when we have a good number of monthly members, I am going to switch over to a private community forum site, but they are a big investment of time & resources with me just getting Booty Pump re-launched and helping people agin right now. Excited for this in the future!

For now, please join us in the Facebook group: Booty Shakers <3

Join our Community Group:

Please ask any questions you have in our Facebook group or through email…

When we have a good number of monthly members, I'm going to switch over to a private community forum site, but they are a big investment of time & resources with me just getting Booty Pump re-launched and helping people again right now. Excited for this in the future!

For now, please join us in the Facebook group: Booty Shakers <3

Troubleshooting

Have fun & don't over-do it

And please ask questions or share a "woo-hoo" ...

I also want to tell everyone please TO NOT OVER DO IT with these exercises...they are deceptively simple...and they pack a powerful punch! So you really will get results if you are doing them…

Also, you don't need to do the Workouts (sets of body weight & weighted exercises) every day!

I have had so many people buy my dance program and actually do it every day...and that is just over kill...We are not trying to beat down your posterior chain that hard!...

And essentially *pain* is a signal telling your body to STOP! So please don't move through the pain. Pain means stop.

Worth repeating: Pain means STOP.

A common question people want to know:
What about feeling sore?

And yes, you will "feel" your muscles after you do these exercises...

This is what a "healthy post-werkout muscle" feels like: Your posterior chain will feel like someone has "zipped you up" in a form-fitting dress in the back...your back and the back of your legs will feel WARM, and you will feel aware of them...

Going for a Beauty Walk...and Foam Rolling are great fixes for this! That and getting good REST (which I hope you find werking out gives you better sleep...that is a "bonus" that I personally LOVE)...and breathing deeply while you workout & making sure you Warm Up helps greatly!...

What you don't want to feel: painful, twinging muscles, sharp pain, anything like that. Pain rather than warmth and awareness...

Then I recommend taking a REST...remember, PAIN is a message for your body to stop.

Common causes of tweaked muscles can be: not warming up (big one)...not using the correct form...holding your breath...having muscle and posture imbalances in your body that you need more one-on-one care for...

And I always recommend getting checked out by a bodyworker specialist like a Chiropractor or Physical Therapist if you're having any pain or problems...

Another common question people want to know: 

How to stay consistent?

This is the trick right? We want to have fun building/maintaining muscle…and firing up and pumping up our fabulous engine: our glutes. 

I do suggest watching the WarmUp videos of the glute moves like Glute Bridges, Clams & Flying Extensions…when you see me squeezing & releasing, it can actually get your booty reflexively squeezing & releasing too, just by watching. It feels good…and that can inspire you to rock it! 

Also, positive internal self-talk goes a loooong way. Being your own coach & cheerleader inside your mind…I like to remind myself that I will feel better after I workout than before I started!


And here are 3 ways too that I get excited to workout:

Get Pumped to Strength Train!

Here's How I think about Strength Training & get excited about it:

I get excited about giving myself *the gift of BodyTime* 

when I get to focus on my muscles, my breath…moving & enjoying my body.

It’s an awesome form of Movement Meditation

Putting my attention IN my hips & glutes…and any other muscles I’m asking to squeeze & release…great way to reduce stress.

I fall in love with certain moves & enjoy how they feel...

like Single Leg Romanian Deadlifts

When I wake up on a training morning—I think about one of the moves from the workout that day and I get exited to do it!!

And I love all of the Bootylicious look good & feel good results 🙂

Let's get your squeeze & release ON! 🙂

Ok, whew, with all of that said...I am so excited that you are here and that you are joining me...joining us...in moving your bootay! 

Let’s get started! Be sure to make your Workout PLAN—check out the form videos & follow the above steps to get started…and let me know if you have ANY questions too!!

And enjoy your Booty Pump 🙂


Booty Pump

Quick Start Guide

Quick Start Tips for this full-body strength training plan...

Booty Building Secrets

with a fun & effective Booty Focus!

Home Equipment

Gear you need...and great DIY ideas as well.

Track your Progress

Snap some photos before go time...

Keep Going & Troubleshooting

Get FLOW & other questions...

Booty Pump

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