<h1>Sara + Jasmin's Workout Plan</h1>

**Home Glutes and Calves Workout** for us, utilising resistance bands and a weights:

<h2>For the Glutes (Butt):</h2>

<h3>1. Resistance Band Glute Bridge</h3>

<br>

<img style="margin-left:40%" src="https://apilyfta.com/static/GymvisualPNG/21541101-Resistance-Band-Glute-Bridge_Hips_small.png">

- **Sets**: 3
- **Reps**: 15
- [Instructions for Resistance Band Glute Bridge](https://www.lyfta.app/exercise/resistance-band-glute-bridge-7rc)
- [Video Demonstration](https://www.youtube.com/watch?v=KAGMAlpMjHg)

<h3>2. Resistance Band Clam</h3>

<br>

<img style="margin-left:40%"
src=https://apilyfta.com/static/GymvisualPNG/21501101-Resistance-Band-Clam_Hips_small.png>

- **Sets**: 3
- **Reps**: 15
- [Instructions for Resistance Band Clam](https://www.lyfta.app/exercise/resistance-band-clam-7ry)
- [Video Demonstration](https://www.youtube.com/watch?v=F_FuG35rVAI)

<h3>3. Hip Thrusts</h3>

<br>

<img style="margin-left:40%" src=https://apilyfta.com/static/GymvisualPNG/20721101-Hip-Thrusts_Hips-FIX_small.png>

- **Sets**: 3 (Optional based on energy levels)
- **Reps**: 10
- [Instructions for Hip Thrusts](https://www.lyfta.app/exercise/hip-thrusts-ho)
- [Video Demonstration](https://www.youtube.com/watch?v=hghkuX7ejVo)

**Enhancement with Resistance Band or Weighted Block**:
- **Resistance Band**: Place the band just above your knees. As you thrust upwards, the band will provide added resistance, further engaging the glutes.
- **Weighted Block**: Place the block on your hips for added resistance. This will challenge the glutes even more during the upward thrust.

The hip thrust is an excellent exercise for targeting the glutes, and adding resistance with a band or weight can further engage the muscles and promote growth. Ensure you maintain proper form throughout to maximize muscle engagement and prevent injuries.

<br>

<h3>[Optional] - Kettlebell Goblet Squat<br></h3>

<h4>(You can use your weighted block in place of a kettlebell)</h4>

<img style="margin-left:40%" src=https://apilyfta.com/static/GymvisualPNG/05341101-Kettlebell-Goblet-Squat_thighs_small.png>

- **Sets**: 4
- **Reps**: 8
- [Instructions for Kettlebell Goblet Squat](https://www.lyfta.app/exercise/kettlebell-goblet-squat-6o0)
- [Video Demonstration](https://www.youtube.com/watch?v=b8RVCZnjve8)

The goblet squat's positioning of the weight in front of the body allows for a deeper squat, which can increase glute activation. The key is to maintain an upright torso and to really focus on squeezing the glutes throughout the movement, especially at the top. Using your weighted block will provide the necessary resistance to challenge the glutes and promote muscle growth.

<br>

<h2>For the Calves:</h2>

<h3>4. Resistance Band Calf Raise</h3>

<br>

<img style="margin-left:40%" src=https://apilyfta.com/static/GymvisualPNG/24251101-Resistance-Band-Calf-Raise_Calves_small.png>

- **Sets**: 3
- **Reps**: 15
- [Instructions for Resistance Band Calf Raise](https://www.lyfta.app/exercise/resistance-band-calf-raise-7yw)

<hr>

<i>(Note: I've omitted exercises that aren't directly related to glutes or calves from the generated workout for clarity.)</i>

<br>

* <b style="color:blue"> Weight Incorporation</b> - you can incorporate weights into the glute bridge exercise by placing it on your hips for added resistance. Ensure you maintain proper form throughout to maximize muscle engagement and prevent injuries. Additionally, focus on the mind-muscle connection, especially when working on the glutes and calves. This means actively thinking about and squeezing these muscles throughout the movement.
* <b style="color:orange">\*\*Consistency is key**</b> - For optimal results, perform this workout 5-6 times a week, combined with a balanced diet and adequate protein intake to support muscle growth.
* <b style="color:red">\*\*Motivation**</b> - For optimal results, when you feel at a loss with no motivation, just look up, and remember what the effort is for.

<img style="width:40%;margin-left:30%" src=https://i.ibb.co/0Z2N42C/Whats-App-Image-2023-08-25-at-18-06-44.jpg>

<br>

<img style="position:relative;width:40%;left:30%;bottom:45px" src=https://africa-facts.org/wp-content/uploads/2017/10/1-IDI-AMIN.jpg>