Firming Up The Backside

Apr 19, 2011
Firming Up The Backside

Women who train these days are overlooked for wanting and having the ability to put forth the effort in the gym. This Program was designed for those females who aren't afraid to pick up the weights

It is my personal opinion and belief that there are very few resources available today for the serious females who not only understand the benefits of hitting it hard in the gym, but who are willing and able to find the right information and get the job done. The Taboo of women lifting weight and pushing themselves is slowly drowning out with an ever growing fitness industry, however as you females probably have found......there arent too many experts who are giving you the attention you deserve. They either give you a cookie cutter version of a program the boys do, or they give you a stretching, feel good program. Look, all that is great, but realistically if you want a hard firm body and a rear that doesn't need any support to hold its own the next time you stroll down the beach, then you need to squat, lunge, etc...WITH WEIGHT! If your convinced that I speak the truth here, then this is the program for you.

Now am I saying your gonna change your physique in 4 weeks. Maybe. It depends on where you are currently at. Technique is extremely important with many of these movements and exercises so be sure to do them correctly.  Getting dramatic physique altering results will take a longer period of time, but Consistency is the key. This is a great plan to follow to get you started or keep you going. Make sure you share this info Ladies as there will be much more to come. Fear not as the MF Trainer has your back.

Download Video: MP4, WebM,


Day 1
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Jump Rope 2 30 Cardio
Adductor Side Steps 3 25 Legs
Barbell Squat 4 15 Legs
REST 1 30 TIPS
Jump Rope 1 30 Cardio
Dumbbell Sumo Squat 3 20 Legs
SUPER-SET 0 0 TIPS
Step Ups Alternating Legs 3 10 Legs
SHOWTIME HIIT Training 1 3 Cardio
Machine Leg Press Both Legs 1 20 Legs
Prone Machine Leg Curl Alternating Legs 3 15 Legs
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
SHOWTIME HIIT Training 1 3 Cardio
Standing Calf Raise 3 20 Legs
SUPER-SET 0 0 TIPS
Dumbbell One Legged Squat 3 8 Legs
SHOWTIME HIIT Training 1 3 Cardio
Week 2
Day 1
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Jump Rope 3 30 Cardio
Box Jumps 3 10 Plyometrics
Barbell Front Squat 3 6 Legs
SUPER-SET 0 0 TIPS
Barbell Sumo Squat 3 6 Legs
SHOWTIME HIIT Training 1 4 Cardio
Alternating Side Lunge 3 10 Legs
SUPER-SET 0 0 TIPS
Walking Lunge 3 10 Legs
SHOWTIME HIIT Training 1 4 Cardio
Glute/Hip Raise 3 25 Legs
SUPER-SET 0 0 TIPS
Barbell Straight Legged Deadlift 3 12 Legs
Jump Rope 3 30 Cardio
Seated Calf Raise 3 30 Legs
SHOWTIME HIIT Training 1 4 Cardio
Week 3
Day 1
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Jump Rope 3 30 Cardio
Adductor Side Steps 3 20 Legs
Dumbbell Squat With Ball 3 25 Legs
SUPER-SET 0 0 TIPS
Machine Leg Press Both Legs 3 12 Legs
SHOWTIME HIIT Training 1 5 Cardio
Barbell Squat With Band 2 20 Legs
SUPER-SET 0 0 TIPS
Laying On Ground Feet On Ball Leg Curl Both Legs 2 20 Legs
Jump Rope 3 30 Cardio
Seated Machine Leg Extension Both Legs 3 15 Legs
Standing Calf Raise 3 15 Legs
SHOWTIME HIIT Training 1 5 Cardio
Week 4
Day 1
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Jump Rope 3 30 Cardio
Machine Leg Press Both Legs 3 15 Legs
SUPER-SET 0 0 TIPS
Adductor Side Steps 3 10 Legs
Barbell Squat 3 12 Legs
SHOWTIME HIIT Training 1 5 Cardio
Barbell Front Lunge 3 8 Legs
SUPER-SET 0 0 TIPS
Step Ups Alternating Legs 3 8 Legs
Jump Rope 3 30 Cardio
Glute/Hip Raise 3 20 Legs
SUPER-SET 0 0 TIPS
Prone Machine Leg Curl Alternating Legs 3 15 Legs
SHOWTIME HIIT Training 1 5 Cardio
Adductor Side Steps 3 15 Legs
Seated Calf Raise 3 12 Legs
SHOWTIME HIIT Training 1 5 Cardio

More Articles