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If you are looking for a home weight training to strengthen the muscles of the entire body and getting rid of problem areas, the workout The Butt Bible will become a real boon for you. Program from the Swedish trainer Pauline Nordin will help you to tighten muscles and improve the body without the intense cardio load.
Program description from The Butt Bible Pauline Nordin
Pauline Nordin offers you to work effectively on the improvement of its forms in the home with The Butt Bible. Despite the name of the program, you will improve not only your buttocks, but also throughout the body. Pauline has prepared for you the most effective strength exercises with the own weight and free weights. Workout will surprise you with the variety and originality of exercises, but they will help you to achieve maximum goals in the short term.
We thank our subscriber, Xenia, who shared with us the feedback about this program and recommended to review these videos. Directly feedback about these trainings from Xenia you will see at the end of the article. If you want to share with us feedback about any fitness program, please write us in the Facebook group or in the comments to the articles. We are grateful for any activity♥
To The Butt Bible program includes 6 workouts, namely level 3 Upper Body and 3 Lower Body. You will be 2 times a week to work on upper body and 2 times in a week – over the lower part of the body. 2 times a week, you can additionally do cardio exercises at their own discretion. In General, the range of training lasts 6 weeks. For each level you will be doing 2 weeks on the finished calendar. But if you feel that it’s too early to complicate the program, you can give each level a and babouta much greater amount of time.
The Butt Bible is suitable for those who only recently started training, and for the more experienced student. The first level of training lasts 20 minutes and we offer you a selection of exercises enables you to cope with training everyone. With each new level of exercise increase over time and become more complex. Programs Pauline Nordin no cardio ubrani, however, a lot of squats and lunges, so if you suffer from knee joints, these lessons can aggravate the situation.
The top 20 videos for your thighs and glutes without squats and jumps. Safe for the knees!
The program The Butt Bible & benefits
So, the Butt Bible came in 6 video workouts from 20 to 40 minutes. With each new level in addition to enhancing the difficulty increases and the duration of the course:
- Lower Body (Level 1). On the first level for the lower body you are waiting for the squat, buttocks bridge, leg UPS, lunges, deadlifts. The inventory is not needed. The training lasts for 20 minutes.
- Lower Body (Level 2). In this exercise you will find a large number of squats with the free weights. Also added a variety of exercises on the Mat and is complicated by the gluteal bridge. Your glutes will burn! Training lasts 30 minutes, you will need a dumbbell.
- Lower Body (Level 3). To perform this exercise you need a chair and bodybar (you can take the fretboard without the additional weight). But if you have to use dumbbells. This program has added balance exercises (e.g. squats and deadlifts on one leg), and are offered more complex versions of the classical exercises. The training lasts for 40 minutes.
- Upper Body (Level 1). On the first level for the upper body it offers the following exercise: hyperextension on the floor, bench and raising the arms for the shoulders, pull the dumbbells back, variations of pushups and a few exercises on the floor to bark. You will need a pair of dumbbells. The training lasts for 20 minutes.
- Upper Body (Level 2). On the second level, the exercises become more complex, for example, the hyperextension is performed with dumbbells, are added a more complex modification of push-UPS. However, some drills are, therefore, better for them to take more weight. Training lasts 30 minutes, you will need two pairs of dumbbells.
- Upper Body (Level 3). To complete the third level you will need one pair of dumbbells and a chair. You will continue work on the elaboration of muscles of the hands, shoulders, back and bark. The training lasts for 40 minutes.
Advantages workout The Butt Bible:
- The complex includes strength work out exercises for all muscle groups.
- You will need a minimum of inventory: only on the third level, added a chair and bodybar (for lower body).
- Mainly offers classical exercise: as a base, and isolating.
- In training with virtually no cardio.
- To program a calendar for 6 weeks.
- Due to the increasing levels of difficulty, you will progress to over time.
- If you do not plan to run the complex as a whole, can take individual videos for the upper and lower body in addition to their programs.
Opinion about the program The Butt Bible from our readers Xenia
“A few days ago finished this amazing program (each level was done within three weeks) and more than happy with the result. I think each of us sometimes faced with a situation when you’re working up a sweat, and all around saying that you postrhinal, but you yourself in the mirror do not notice.
Now, The Butt Bible is almost the first program, after which the result, that is, on the face (well, that is, of course, in other parts of the body): every week I look in the mirror and see how your figure is changing for the better.
Moreover, the effect is noticeable throughout the piece, and not specifically to the butt (buttocks) as you might think by the title:) Charming Pauline Nordin has built its program so that your entire body has received a uniform, high-quality load, and it’s really cool.
For me personally, the big bonus was that significantly tightened the lower tummy. And Pauline was the first coach that made me do push-UPS, but even the great and terrible Jill at the time it failed:)
As for the food, I stick to PP classic: eat five to six times a day small portions of legumes, chicken breast, vegetables, cottage cheese, buckwheat, fruit. From the sweet – marshmallows in the morning. Sunday is a rest from the diet, cheating satisfied, Monday – again on PP:)
If anyone asks me whether I recommend workout The Butt Bible, I will answer – Yes, Yes, Yes and Yes again!:) Engage with Pauline and be beauties!”
And once again, we thank Ksenia for such a positive opinion about training Pauline Nordin. You should try the Butt Bible, and be sure to share your feedback on our site.
See also: Super selection: 50 exercises with fitball slimming.