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The document outlines a 4-week no-equipment home workout plan designed to build glutes and quads while sculpting the waist through bodyweight exercises. It includes a structured weekly schedule alternating between lower body and core workouts, with specific exercises and progression tips for increasing intensity. Nutrition guidelines emphasize protein intake, moderate carbs, healthy fats, caloric balance, and hydration to support muscle growth and fat loss.

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34 views12 pages

Sure

The document outlines a 4-week no-equipment home workout plan designed to build glutes and quads while sculpting the waist through bodyweight exercises. It includes a structured weekly schedule alternating between lower body and core workouts, with specific exercises and progression tips for increasing intensity. Nutrition guidelines emphasize protein intake, moderate carbs, healthy fats, caloric balance, and hydration to support muscle growth and fat loss.

Uploaded by

mktawananyasha
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Sure!

A no-equipment home workout plan can absolutely help you build big glutes
and quads while also sculpting your waist. The key will be using bodyweight
exercises that target the lower body and core, along with incorporating exercises that
stimulate muscle growth, increase strength, and help you stay in a calorie range that
supports fat loss and muscle gain.

Here's a 4-week beginner-friendly home workout plan to help you grow your glutes
and quads, tighten your waist, and stay active. We'll alternate between lower body-
focused workouts and core/conditioning days to balance muscle growth with fat-
burning. Aim to complete each workout with good form and progressive difficulty
(i.e., adding more reps or holding longer).

Weekly Plan Structure:

 Monday: Lower Body (Glutes & Quads)


 Tuesday: Core & Waist Focus
 Wednesday: Active Rest (light walking, stretching, yoga, etc.)
 Thursday: Lower Body (Glutes & Quads)
 Friday: Core & Waist Focus
 Saturday: Lower Body (Glutes & Quads)
 Sunday: Rest or Active Recovery

Day 1, 4, 6: Lower Body (Glutes & Quads Focus)

Warm-Up (5–10 minutes):

 Jumping Jacks (2 minutes)

 Leg Swings (10 per leg)


 Hip Circles (10 each direction)

 Bodyweight Squats (2 sets of 10 reps)

600 × 600

600 × 600

Workout:

1.

Bodyweight Squats – 4 sets of 15–20 reps


Focus on depth, keep knees aligned with your toes, and squeeze your glutes at the top.

2.
3.
Glute Bridges – 4 sets of 15–20 reps
Pause for 2 seconds at the top and squeeze your glutes hard.

4.
5.

Walking Lunges – 3 sets of 20 steps (10 per leg)


If you don’t have much space, do alternating forward lunges in place.

6.
7.

Bulgarian Split Squats (using a chair/bench) – 3 sets of 12 reps per leg


If you don’t have a chair, just use a stationary split squat position without
elevation.
8.
9.

Step-Ups (using a chair or step) – 3 sets of 15 reps per leg


Alternate legs as you step up to engage your glutes and quads.

10.
11.

Donkey Kicks – 3 sets of 15–20 reps per leg


Focus on squeezing your glutes at the top of the movement.
12.
13.

Squat Pulses – 3 sets of 30 seconds


Stay at the bottom of a squat and pulse up and down for time.

14.

Cooldown (5–10 minutes):

 Static stretches: hamstring stretch,


 quad stretch, hip flexor stretch

 , and glute stretch


 .

Day 2, 5: Core & Waist Focus

Warm-Up (5–10 minutes):

 Jumping Jacks (2 minutes)


 Arm Circles (30 seconds)



 Torso Twists (30 seconds)


Workout:
1.

Planks – 3 sets, hold for 30–45 seconds


Focus on engaging your core and keeping your body in a straight line.

2.
3.

Bicycle Crunches – 3 sets of 20 reps (10 per side)


Focus on rotating your torso to engage your obliques.

4.
5.

Leg Raises – 3 sets of 12–15 reps


Control the movement on the way down to engage your lower abs.
6.
7.

Mountain Climbers – 3 sets of 20 reps per leg


Keep your core tight and move your legs quickly, maintaining control.

8.
9.

Side Plank (Left Side) – 3 sets, hold for 20–30 seconds


Repeat on the right side for the same duration.
10.
11.

Russian Twists – 3 sets of 20 reps (10 per side)


Engage your obliques as you twist, keeping your feet lifted for extra challenge.

12.
13.

Flutter Kicks – 3 sets of 20 reps


Keep your core tight as you alternate kicking your legs up and down.
14.

Cooldown (5–10 minutes):

Static stretches: cobra stretch (for abs)

,child's pose

, standing side stretch

 .
Day 3: Active Rest (Light Movement)

 Go for a 20–30 minute walk or do some gentle yoga or stretching to keep your
muscles active without overloading them.

Progression Plan (Weeks 1–4)

The key to progress is increasing the intensity slightly every week, either by adding
reps, extending the hold times for planks, or increasing the number of sets. Here's how
you can gradually increase the challenge:

Week 1:

 Follow the workouts as written, focusing on mastering form.

Week 2:

 Increase the number of reps by 5–10 for each exercise (e.g., 15–20 squats → 20–25
squats).
 Increase plank hold times to 45 seconds.

Week 3:

 Add an extra set to each exercise (e.g., 3 sets → 4 sets).


 For lunges, add a pulse at the bottom of each lunge to increase time under tension.
 Hold planks for 60 seconds.

Week 4:

 Increase reps to 25–30 for bodyweight squats, 20–25 reps for lunges, and 25–30
reps for donkey kicks.
 Increase plank hold times to 75 seconds.

Nutrition Tips for Building Glutes, Quads & Small Waist

1.

Protein:
Protein is essential for muscle growth and recovery. Aim for at least 1.2 grams
of protein per kilogram of body weight (or 0.5 grams per pound). Include lean
sources like eggs, tofu, legumes, and Greek yogurt.

2.
3.
Moderate Carbs:
Since you're focusing on muscle growth and maintaining energy for your
workouts, include complex carbs like brown rice, oats, quinoa, and sweet
potatoes. Avoid refined carbs and processed sugars.

4.
5.

Healthy Fats:
Don’t neglect fats as they are vital for hormone regulation. Incorporate
avocados, nuts, seeds, and olive oil into your diet.

6.
7.

Caloric Balance:
To build muscle, you need to be in a slight caloric surplus, but for fat loss
around the waist, it's important to not overeat. Aim for a balanced approach:
maintain a slight surplus for muscle growth while keeping an eye on fat gain.
Tracking your food can help.

8.
9.

Hydration:
Drink plenty of water, especially around workouts, to stay hydrated and
support muscle recovery.

10.

Additional Tips:

 Consistency is Key: Make sure to stick to the plan and push yourself to improve
each week, even with bodyweight exercises.
 Focus on Form: Proper form ensures you're targeting the right muscles and
reduces the risk of injury.
 Rest and Recover: Ensure you get at least one or two rest days each week to allow
your muscles to recover and grow.

By following this 4-week program, you'll notice improvements in muscle tone, size,
and a tighter waist. Remember, consistency and progressive overload (challenging
yourself slightly each week) are key to success!

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