Strong Curves Strong Curves Gorgeous Glutes Program

File format: PDF (with video tutorials for the exercises)

A beginner/intermediate routine that only focuses on the lower body and has no upper body exercises. It has a mix of bodyweight and barbell/dumbbell exercises. Designed by Bret Contreras, Sports Science PhD and a long-time trainer who has helped thousands of woman build a better booty.

Workout frequency: 4x per week
Session duration: 30 – 45 mins