Professional Documents
Culture Documents
Build The Best Legs
Build The Best Legs
By Zoe Rodriguez
Copyright © 2016
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Table of Contents
Not For Resale ....................................................................................................4
Disclaimer ...........................................................................................................5
Overview .............................................................................................................7
Congratulations! ..............................................................................................25
Exercise Glossary.............................................................................................26
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Not For Resale
All digital products, eBooks, PDF downloads, resource material, videos, and online
content are subject to copyright protection. Each digital product, eBook, PDF
download and online content sold is licensed to a single user only. Customers are not
allowed to copy, distribute, share and/or transfer the products (and/or their
associated username/passwords) they purchased to any third party or person. Fines
of up to $10,000 may apply to person/s found to be infringing our copyright policy.
In some cases, ZBody Fitness Inc. may encrypt, force password and/or stamp license
details (including customer name, address, etc.) on its digital products to ensure
additional safety.
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Disclaimer
First I would like to thank you for purchasing my eBook. I have put a lot of hard work
and knowledge into developing this program. If your friends find it valuable enough
to ask for a copy, I hope that they will find it valuable to purchase themselves. That
being said, this information is copyrighted.
See your physician before starting any exercise or nutrition program. If you are taking
any medications, you must talk to your physician or a registered dietician before
making any behavioral changes. If your physician recommends that you don’t do
resistance training for any reason, you must follow your doctor’s orders. You must
have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure or diabetes, or if you are over 40 years old. This
eBook is designed for healthy individuals 16 years and older. The information in this
program is meant to supplement, not replace, proper nutritional training. All forms of
exercise and nutritional modifications pose some inherent risks. The publisher of this
eBook advises readers to take full responsibility for their safety and know their limits.
The exercises in this eBook are not intended as a substitute for any exercise routine or
treatment or dietary regimen that may have been prescribed by your physician. Do
not perform any exercise unless you have been shown the proper technique and
instruction by a certified personal trainer or certified strength and conditioning
specialist. Always ask for instruction and assistance when lifting.
The publisher of this eBook cannot be held liable or legally pursued on any outcome
using this eBook or any content for changes made to personal dietary habits.
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About the Author
I began my studies at Florida
Atlantic University in 2010,
majoring in Exercise Science
and Health Promotion,
completing my undergraduate
degree in May 2015. I am also a
certified personal trainer
through the ISSA.
I pride myself on putting my health first and getting fit the right way, not through a fad
diet or insane workout program. This is about a lifestyle change and I hope that with
my help you can adapt a healthy and happy way of life.
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Overview
Welcome to my Build A Better Booty 2 (Advanced
12-24 week) Program!
This program was designed from my own personal experience and knowledge. With
this program I hope that you will become a more confident and healthy individual! I
created this program to help YOU and guide you through training for your best
booty.
There are no shortcuts with this program, you will have to put in the work and you can
achieve outstanding results. Simply by reading this book will not give you results, you
will need to work for them but I am here to help you every step of the way.
My Mission: I want to help as many women as possible achieve the results they have
always dreamed of.
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Your weekly workouts:
Over the next 12 weeks you will be performing this workout twice a week, I do not
recommend any more than this due to rest time being an essential part of this
program and your progress.
For the first 4 weeks you will be performing the workouts listed under MONTH 1, and
only these workouts. You will do all of the sets of the 1st exercise before moving onto
the next exercise. Week 5 you will move onto MONTH 2, and week 9 you will move
onto MONTH 3.
*Please note that if you are doing ALL of my eBook programs together to act as a full
body workout that you can follow the sample below:
If you are only doing one of my eBook programs you can still follow this
recommended schedule and just omit the workouts you do not have.
✓ Proper rest time is crucial, you want to be sure you have at least 48 hours
between training the same muscle group. For example: When you train the
booty program, you have to wait 48 hours to train it again, however you can
exercise other body parts between this time frame.
✓ REST is just an important as exercise, I recommend two full rest days a week,
however you can make one of these an active recovery day, such as yoga,
swimming, etc. Nothing vigorous.
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Cardio Recommendations:
My programs are designed to gain lean muscle and cardio can greatly affect this
process.
My personal recommendation to have the best results is HIIT cardio (High Intensity
Interval Cardio). This kind of cardio I have found to personally be the best in reducing
overall body fat and keeping muscle gains. I designed my HIIT at Home cardio ebook
for this exact purpose, and you can do at home with absolutely no equipment
required.
Use this link below purchase my HIIT at Home Cardio eBook: zbody.com/hiit
✓ However, if you have time constraints you can also split up the weights and
cardio into different parts of the day and that is perfectly okay. For example: you
can do the HIIT cardio when you wake up and then weights later in the day, or
vice versa.
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Tracking Your Progress
Throughout this 12 week process tracking your progress is ESSENTIAL and extremely
motivating.
When taking progress pictures there are a few things I would like you to keep in mind:
✓ Set a reminder in your phone for every 4 weeks to take updated pictures
✓ Make sure you have both 1 front view, 1 side view, and 1 back view
I absolutely LOVE seeing your progress via social media. Please feel free to TAG me in
your pictures @zoelivelovelift and @zbodyfitnessinc or #zbodyfitnessinc and
#bootybyzoe. You can also email me progress pictures to [email protected].
For more tips on taking good progress pictures please read my article: zbody.com/
how-to-take-awesome-before-and-after-photos/
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Ditch the scale!
I do NOT recommend the use of a scale during my programs, this is because the
scale can often be misleading and can fluctuate daily due to hormones, etc. I would
like you to go by what you see in the mirror and how you feel in your clothing.
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Grab Your Equipment!
The best part about my eBooks are that they can be done at home, or the gym, or
anywhere! All you need is a few things. I made these programs because I understand
you are busy or cannot afford an expensive gym membership.
Equipment
✓ Dumbbells (a set of 15lbs each.) *My recommendations - Click Here
✓ A towel
✓ Water bottle
✓ Music!
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Notes for Beginners
This program is designed for those who have already completed my Build a Better
Booty Program, or those who would consider themselves an intermediate level.
This program is meant for you to be able to adjust it to your own fitness level with
many variations and being able to use different size dumbbells to challenge you.
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Nutrition Guidelines
Proper Nutrition is KEY for muscle development! Here are a few of my personal
recommendations when it comes to your diet and my program:
✓ Be sure you are consuming enough calories for proper muscle development-
this usually means at least 1800-2000 calories daily. For protein consumption, I
recommend 1 gram per pound of body weight. So for example if you weighed
120 lbs, I would recommend you to have 120g of protein daily.
✓ My favorite app to track food is “My Fitness Pal.” With this app you can log your
daily food and be sure you are getting the proper nutrients and amounts into
your system.
✓ Eating around the time if your workout is also KEY. I generally recommend a
meal within one hour before your workout with both carbs and protein-at least
50g of carbs and 30g of protein. Same goes for within an hour after your
workout, a meal is very important to help heal the muscles you just broke
down. You can also drink a protein shake immediately after but you will also
need a meal as well.
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Supplement Recommendations
ÞÊ-Õ««iiÌÊ,iVi`>ÌÃ\ Click Here to Purchase Products
Make sure at checkout that you use the code “zoe25” or “zoe” to SAVE MONEY!
«>VÌÊ7
iÞÊÃ>Ìi\ This protein gives 90% protein content per serving and has a
low fat and carbohydrate content. This protein helps to contributes to the growth
and maintenance of muscle mass – extremely important for supporting you in
developing those muscles. Myprotein’s Impact Whey Isolate is ranked no.1 for
Quality and No.1 For Value.
ÃÊ{\£\£\ÊGenerally BCAA 4:1:1 are great for active individuals and are suitable
for anyone taking part in intense training, looking to increase lean mass whilst
looking to reduce body fat levels – great for sculpting those muscles!
ÀiiÊ/i>Ê
ÝÌÀ>VÌ\ÊSome studies have found green tea extract, which is rich in
polyphenols and catechins, to be useful for obesity management since it induces
thermogenesis and stimulates fat oxidation.
-
,
All information and advice appearing on or available through this website is the
result of my personal experience and research and is not intended to replace
medical advice. Before beginning this or any other nutritional or exercise regimen,
consult your physician to be sure it is appropriate for you. Your participation in any
nutritional, dietary or exercise plan will constitute your agreement to release and
hold harmless Zbody Fitness, Inc. from any claims arising out of same.
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Importance of Warm Up & Cool
Down
✓ Prevents injuries
My Recommendations:
✓ Warm Up: Light cardio such as walking, jump rope, jogging, etc. for 5-10
minutes before your workout.
✓ Cool-Down: Very crucial to prevent blood pooling, walk for at least 5 minutes
afterwards before you sit down to stretch.
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Month 1 Workout
CLICK HERE TO VIEW THESE EXERCISES
5-10 MIN WARM UP
1 MINUTE REST BETWEEN EVERY SET
Superset
Hamstring Curls on Ball 4 sets of 12 Glute Bridge (body weight) 4 sets of 20
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Superset
Walking Lunges 4 sets of 12 each leg Glute Bridge with weight 4 sets of 10
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Month 2 Workout
CLICK HERE TO VIEW THESE EXERCISES
5-10 MIN WARM UP
1 MINUTE REST BETWEEN EVERY SET
Superset
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Single Leg Hamstring Curls 4 sets of 12 each Fire Hydrants 4 sets of 12 each leg
Superset
Back Squats 4 sets of 12 Curtsey Squats 4 sets of 10 each leg
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Month 3 Workout
CLICK HERE TO VIEW THESE EXERCISES
5-10 MIN WARM UP
1 MINUTE REST BETWEEN EVERY SET
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Superset
Hamstring Curls on Ball 4 sets of 15 Sideways Lunge 4 sets of 12 each leg
Superset
Single Leg Heel Touches 4 sets of 15 each Glute Bridge with weights 4 sets of 15
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Superset
Back Squats 4 sets of 15 Sumo Squat 4 sets of 15
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Ab Routine
CLICK HERE TO VIEW THESE EXERCISES
2-3x A Week
Bicycle Crunch 3 sets of 20 each side
STRETCH
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Congratulations!
You have now completed my Build A Better Booty 2 (Advanced 12-24 week) Program!
Please don’t forget to take your final progress pictures and email them to me at
[email protected].
Now that you are finished you are probably wondering what should you do next?
Feel free to visit my website zbody.com and checkout all the other awesome fitness
programs I have!
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Exercise Glossary
Back Squats
Can be done with dumbbells or barbell (at the gym).
Tips: Legs should be shoulder-width apart, push hips back and knees out towards
toes, should go to at least a 90 degree angle or lower.
Regular Deadlift
Can be done with dumbbells or barbell (at the gym).
Tips: Keep back straight, chest up, legs shoulder-width apart, thrust hips slightly
forward at the top of each rep.
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Walking Lunges
Can be done with dumbbells or a barbell walking in a continuous motion (at the
gym).
Tips: Keep back straight, dumbbells at the side, do not let front knee go past your
front toes, knee will tap the floor and 1 second to make sure you are getting proper
depth, switch legs each rep.
Tips: Keep feet flat on the floor, keep core tight, lift with the pelvis, squeeze glutes at
the top of each rep.
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Glute Kickbacks with Bands
Hold the bands in front of you and place foot in the middle
Tips: Keep back straight, and neck aligned, keep knees directly below hips and foot
flexed.
Split Squat
Can be done with dumbbells in hands or a barbell placed on back (at the gym).
Tips: Position back leg at 90 degree angle or more, whatever is most comfortable for you.
Bend down with front knee, making sure that your knee toes not pass your toes) keeping
back straight and chest up.
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Sumo Squat
Can be done with dumbbells in hands or a barbell on back (at the gym).
Tips: Wide stance (wider than shoulder width) with feet pointing out at 45 degree
angle, back straight and chest up, keep knees towards the outside of the foot
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Hamstring Curls with Ball
Start with your knees at a 90 degree angle on the ball. As you curl the ball in you will
simultaneously thrust your hips up, in one solid motion. Squeeze your hamstrings for
1-2 seconds on the curl in for an extra challenge. This a very slow and controlled
exercise, don’t rush through it.
Start with your feet shoulder width apart, as you go down you are going to keep your
knee slightly bent to keep the muscle tension on your hamstrings the whole way.
Keep your back straight and chest up.
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Romanian Deadlift
These can be done with either dumbbells or a barbell (at the gym).
Start with your legs shoulder width apart, keep your knees slightly bent as you go
down, keep your chest up and back straight.
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