Want a taste of how Jamie Eason trains? Check out her new glute-focused workout program and go from flat to "all that"!

Since having my baby, my booty has been feeling a little flat. So lately, I've been training to build it up! I've even created a whole 12-week program to hit that goal. It's called "From Flat to All That." You can find all the details on my blog!

Although these workouts are just a sample of one week, you can use them as long as you'd like. Just remember that the workouts are meant to prioritize glute training—that's why there's a whole day dedicated to the booty! But don't worry, you won't neglect the rest of your body.

Although these workouts are just a sample of one week, you can use them as long as you'd like. Just remember that the workouts are meant to prioritize glute training—that's why there's a whole day dedicated to the booty!

If you want a bootyful transformation, you're going to have to lift some heavy weight. You'll notice that that first couple of exercises each day require fewer reps. On those lifts, challenge yourself to use heavy weight, and turn that pancake into a peach!

Day 1: Shoulders, Triceps, and Cardio
1
Pushups
3 sets, 8 Reps
2
Barbell Thruster
3 sets, 8-10 Reps
3
Triceps Pushdown - Rope Attachment
3 sets, 8-10 Reps
4
Standing Dumbbell Triceps Extension
3 sets, 8-12 Reps
5
Cable Rear Delt Fly
3 sets, 8-12 Reps
6
Arnold Dumbbell Press
3 sets, 8-12 Reps
7
Side Lateral Raise
3 sets, 8-12 Reps
8
Running, Treadmill
(HIIT Cardio)
1 set, 20 Min.

Monday Notes

  • If regular push-ups are too difficult, then do them on your knees. Remember to keep your elbows in as you do them—don't let them flare out.
  • What you do for high-intensity interval training (HIIT) is completely up to you. You can sprint on a treadmill, bike, or stairmill. Or, you can do battleropes or medicine ball slams. The point is to try to work at 85 percent and then rest at a 1:1 ratio. So, if you work for 30 seconds, rest for 30 seconds. After 20 minutes, you should be spent!
Day 2: Glutes and Abs
1
Barbell Hip Thrust
3 sets, 6-8 Reps
2
Romanian Deadlift
3 sets, 8-10 Reps
3
Seated Leg Curl
3 sets, 8-12 Reps
4
Single Leg Glute Bridge
3 sets, 8-12 Reps (per leg)
5
Kettlebell Curtsy Lunge
(or dumbbell)
3 sets, 8-12 Reps (per leg)
6
Single Leg Deadlift
2 sets, 8-12 Reps (per leg)
7
Sit-Up
3 sets, 8-12 Reps
8
Oblique Crunches - On The Floor
2 sets, 15-20 Reps (per side)
9
Bent-Knee Hip Raise
2 sets, 15 Reps

Tuesday Notes

  • If you haven't been training your glutes, some of these exercises may be new to you. If they are, start with lighter weight. Make sure you feel comfortable with the movement pattern before you throw on extra weight.
  • I like to do my sit-ups with my legs stretched out in front of me, to hit my upper and lower abs.
Day 3: Back, Biceps, and Cardio
1
Pullups
Assisted
3 sets, 5 Reps
2
Seated Cable Rows
3 sets, 8-12 Reps (Wide-grip)
3
Straight-Arm Pulldown
3 sets, 8-12 Reps
4
Reverse Grip Bent-Over Rows
3 sets, 8-12 Reps
5
Incline Dumbbell Curl
2 sets, 8-12 Reps
6
Hammer Curls
2 sets, 8-12 Reps
7
Barbell Curl
2 sets, 8-12 Reps
8
Standing Inner-Biceps Curl
('W' curl)
2 sets, 8-12 Reps
9
Running, Treadmill
HIIT Cardio
1 set, 20 Min.

Wednesday Notes

  • If you're unable to do pull-ups, feel free to use bands or a machine to help you. Or, a great way to practice the movement is to perform deficit pull-ups. To do them, jump up to the bar and then lower yourself down as slowly as possible.
  • On rows and pulls, it's especially important to use your back, not your arms to perform the movement. Save your biceps training for later in the workout.
Day 4: Legs and Abs
1
Barbell Glute Bridge
3 sets, 6-8 Reps
2
Barbell Lunge
3 sets, 8-10 Reps (per leg)
3
Leg Extensions
3 sets, 8-12 Reps (per leg)
4
Seated Leg Curl
3 sets, 8-12 Reps (per leg)
5
Dumbbell Squat To A Bench
Single-leg
2 sets, 8-10 Reps (per leg)
6
Leg Press
3 sets, 8-12 Reps
7
Jump Squat
3 sets, 12-15 Reps
8
Standing Calf Raises
3 sets, 8-12 Reps
9
Seated Calf Raise
3 sets, 8-12 Reps
10
Sit-Up
w/ Medicine Ball
3 sets, 10-12 Reps
11
Exercise Ball Pull-In
3 sets, 8-10 Reps

Thursday Notes

  • Take your time through the weighted bridges. Pause for at 3-5 seconds at the top and then lower slowly. Once you reach the bottom, explode up.
  • If you've never performed a single-leg squat before, try a few without weight. Sometimes, it can be difficult to find your balance and trust your butt will find the bench. Once you sit down, try not to use any momentum to stand back up.
Day 5: Chest and Abs
1
Barbell Bench Press - Medium Grip
3 sets, 6-8 Reps
2
Butterfly
3 sets, 8-12 Reps
3
Machine Bench Press
3 sets, 8-12 Reps
4
Decline Dumbbell Bench Press
3 sets, 8-12 Reps
5
Cable Crossover
3 sets, 8-12 Reps
6
Pushups
Wide-grip
2 sets, 10 Reps
7
Russian Twist
(performed with medicine-ball)
3 sets, 20 Reps
8
Toe Touchers
(performed with medicine-ball)
3 sets, 10 Reps
9
Sit-Up
(performed with medicine-ball)
2 sets, 10 Reps
10
Running, Treadmill
HIIT Cardio
1 set, 20 Min.

Friday Notes

  • It's important for everybody to train chest. Women need to have a strong upper body to go with their strong lower body. A balanced physique is a healthy one. Don't skip today!
  • By the time you get to the end of the abdominal exercises, your core will probably be pretty worn out. If you need to take a short break in the middle of the set, do it, but make sure you complete all the reps.

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