Two of the most common causes of injuries or the inability to engage correctly when performing yoga postures or gym based exercises are lazy glutes and weak core muscles. Many of us are all too familiar with this issue and spending hours at a desk at work is often the cause.
The Stronger Core and Glutes in 4 WEEKS programme is designed to help you look at your core and glute training from a different angle. Too often, core and glute workouts focus on aesthetics.. They come to you from an angle of promising 6-packs and a bigger, rounder booty which is not necessarily an achievable goal, naturally, for everyone, given our varying genetics. The focus of our programme is on building strength in these areas progressively so that you can better perform your yoga postures or gym exercises. Of course, with the right nutrition, you will also see aesthetic changes, but the aim here is for strength and progress to be your main focus as it translates more rewardingly into your other practices.
The workouts are programmed from a strength and conditioning perspective. Each week builds on the last and the aim here is consistency. This is a repetitions priority workout which means your aim is to perform all the reps and sets programmed each day. Each 30 to 45 minute workout is designed so that you can go at your own pace in order to complete your reps and sets. Speed is not the objective here. You are encouraged to pause the video at various points in the workout to complete the sets at your own pace.
The programme starts with the most fundamental variation of each exercise and progresses each week to add a bit more resistance and sets, therefore making the workouts a bit more challenging as the weeks go on. It is designed for you to practice at your own level and if you wish to remain throughout the 4 weeks with the bodyweight versions that’s perfectly fine. The programme is designed so you can revisit these workouts for a second and third cycle to progressively add more resistance over the span of 12 weeks as you get stronger. You can also choose to turn this into a 6 day a week programme by repeating days 1 to 3.
Each lesson also ends with a nutrition tip because pairing any training programme with a balanced nutrition plan always produces the best results. With consistency, you will see positive changes within your own yoga practice or any other health and fitness discipline you train in.
Included in this programme is your nutrition master plan. It is the key to reaching any of your fitness goals. This is what is missing in countless workout programmes being sold all over the internet. They often give you recipes and tell you the meals you need to eat but they don’t share the secrets of their calculations. They don’t give you the power and the knowledge you need to be free and flexible with your diet while being able to reach your goals. Understanding your macros gives you the ability to precisely calculate what you need to eat to lose weight, maintain or increase your body weight. It can be so accurate that following a well calculated macro plan enables you to eat a lot of food, never be hungry, while at the same time knowing that each week you will lose/gain x amount of weight (x amount of centimetres). Our booklet gives you the tools you need to start making your own calculations and planning your own meals so that you can eat all your favourite foods in the right portions while achieving your health and fitness goals.
About the course instructor:
Jasmine Lake is a fitness instructor and personal trainer based in London. She specializes in Calisthenics and is heavily involved in London’s Bartendaz community. Jasmine was also a Team GB Powerlifter. She has helped numerous people around the world meet their health and fitness goals through her nutrition, strength and cardio training programmes.