Want a taste of how Jamie Eason trains? Check out her new glute-focused workout program and go from flat to "all that"!
Since having my baby, my booty has been feeling a little flat. So lately, I've been training to build it up! I've even created a whole 12-week program to hit that goal. It's called "From Flat to All That." You can find all the details on my blog!
Although these workouts are just a sample of one week, you can use them as long as you'd like. Just remember that the workouts are meant to prioritize glute training—that's why there's a whole day dedicated to the booty! But don't worry, you won't neglect the rest of your body.
Although these workouts are just a sample of one week, you can use them as long as you'd like. Just remember that the workouts are meant to prioritize glute training—that's why there's a whole day dedicated to the booty!
If you want a bootyful transformation, you're going to have to lift some heavy weight. You'll notice that that first couple of exercises each day require fewer reps. On those lifts, challenge yourself to use heavy weight, and turn that pancake into a peach!
Monday: Shoulders, triceps, and cardio
1
Push-up
3 sets of 8 reps
2
Barbell Thruster (shown with kettlebells)
3 sets of 8-10 reps
3
Triceps cable rope push-down
3 sets of 8-12 reps
4
Overhead Dumbbell Triceps Extension
3 sets of 8-12 reps
5
Cable Rear-Delt Fly
3 sets of 8-12 reps
6
Arnold Press
3 sets of 8-12 reps
7
Lateral Raise
3 sets of 8-12 reps
8
HIIT cardio
20 min.
Monday notes
- If regular push-ups are too difficult, then do them on your knees. Remember to keep your elbows in as you do them—don't let them flare out.
- What you do for high-intensity interval training (HIIT) is completely up to you. You can sprint on a treadmill, bike, or stairmill. Or, you can do battleropes or medicine ball slams. The point is to try to work at 85 percent and then rest at a 1:1 ratio. So, if you work for 30 seconds, rest for 30 seconds. After 20 minutes, you should be spent!
Tuesday: Glutes and abs
1
Barbell Hip Thrust
3 sets of 6-8 reps
2
Romanian Deadlift
3 sets of 8-10 reps
3
Hamstring Curl
3 sets of 8-12 reps
4
Single-Leg Hip Thrust
3 sets of 8-12 reps per leg
5
Dumbbell Curtsy Lunge (shown with kettlebell)
3 sets of 8-12 reps per leg
6
Single-Leg Deadlift
2 sets of 8-12 reps per leg
7
Sit-Up
3 sets of 8-12 reps
8
Side crunch
2 sets of 15-20 reps per side
9
Knee raise
2 sets of 15 reps
Tuesday notes
- If you haven't been training your glutes, some of these exercises may be new to you. If they are, start with lighter weight. Make sure you feel comfortable with the movement pattern before you throw on extra weight.
- I like to do my sit-ups with my legs stretched out in front of me, to hit my upper and lower abs.
Wednesday: Back, biceps, and cardio
1
Pull-up (assisted)
3 sets of 5 reps
2
Seated Cable Row (wide-grip)
3 sets of 8-12 reps
3
Straight-Arm Pull-down
3 sets of 8-12 reps
4
Reverse-grip barbell row
3 sets of 8-12 reps
5
Incline Curl
2 sets of 8-12 reps
6
Hammer Curl
2 sets of 8-12 reps
7
Barbell Curl
2 sets of 8-12 reps
8
Dumbbell "W" curl
2 sets of 8-12 reps
9
HIIT cardio
20 min. Wednesday notes
- If you're unable to do pull-ups, feel free to use bands or a machine to help you. Or, a great way to practice the movement is to perform deficit pull-ups. To do them, jump up to the bar and then lower yourself down as slowly as possible.
- On rows and pulls, it's especially important to use your back, not your arms to perform the movement. Save your biceps training for later in the workout.
Thursday: Legs and abs
1
Weighted Bridge
3 sets of 6-8 reps
2
Barbell Lunge
3 sets of 8-10 reps per leg
3
Leg Extensions
3 sets of 8-12 reps per leg
4
Hamstring Curl
3 sets of 8-12 reps per leg 5
Weighted single-leg squat to bench
2 sets of 8-10 reps per leg
6
Leg Press
3 sets of 8-12 reps
7
Jump Squat
3 sets of 12-15 reps
8
Standing Calf Raises
3 sets of 8-12 reps
9
Seated Calf Raise
3 sets of 8-12 reps
10
Medicine-ball Sit-Up
3 sets of 10-12 reps 11
Exercise-ball roll-out
3 sets of 8-10 reps
Thursday notes
- Take your time through the weighted bridges. Pause for at 3-5 seconds at the top and then lower slowly. Once you reach the bottom, explode up.
- If you've never performed a single-leg squat before, try a few without weight. Sometimes, it can be difficult to find your balance and trust your butt will find the bench. Once you sit down, try not to use any momentum to stand back up.
Friday: Chest and abs
1
Bench Press
3 sets of 6-8 reps
2
Pec-deck machine
3 sets of 8-12 reps
3
Machine Chest Press
3 sets of 8-12 reps
4
Decline Dumbbell chest Press
3 sets of 8-12 reps
5
Cable Cross-over
3 sets of 8-12 reps
6
Wide-grip Push-up
2 sets of 10 reps 7
Russian Twist (performed with medicine-ball)
3 sets of 20 reps
8
Toe Touch (performed with medicine-ball)
3 sets of 10 reps
9
Sit-Up (performed with medicine-ball)
2 sets of 10 reps 10
HIIT cardio
20 min. Friday notes
- It's important for everybody to train chest. Women need to have a strong upper body to go with their strong lower body. A balanced physique is a healthy one. Don't skip today!
- By the time you get to the end of the abdominal exercises, your core will probably be pretty worn out. If you need to take a short break in the middle of the set, do it, but make sure you complete all the reps.
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