Table Of ContentAMANDA'S BOOTY GUIDE
GROW AND SHAPE YOUR GLUTES
ANYTIME, ANYWHERE.
BODY BY ZIZZO
I N T R O D U C T I O N
HI LOVE! I WANT TO PERSONALLY THANK
YOU FOR PURCHASING THIS GUIDE AND
THANK YOU FOR YOUR SUPPORT! I LOVE
BEING ABLE TO HELP OTHER WOMEN AND
CHANGE LIVES THROUGH HEALTH AND
FITNESS.
I WANT TO INSPIRE YOU TO BECOME THE
BEST VERSION OF YOURSELF, AND PUSH
FOR MORE! REMEMBER TO HAVE PATIENCE
WITH YOURSELF, AND GIVE IT YOUR ALL!
THIS GUIDE REQUIRES GLUTE BANDS TO
GET THE BEST RESULTS! MAKE SURE TO
GRAB A SET OF MY GLUTE BANDS IF YOU
HAVEN'T ALREADY! IF YOU HAVE
DUMBBELLS, USE THEM FOR THE
EXERCISES AS WELL! IF NOT, NO WORRIES!
LETS GET STARTED!
PLEASE TAG ME IN YOUR JOURNEY ON
INSTAGRAM! I WANT TO SEE YOU
WINNING! @BODYBYZIZZO
D I S C L A I M E R
IT IS STRONGLY RECOMMENDED THAT YOU
CONSULT WITH YOUR PHYSICIAN BEFORE
BEGINNING ANY EXERCISE PROGRAM. SOME
EXERCISES MAY NOT BE SUITABLE FOR
EVERYONE OR PEOPLE WITH DIFFERENT FITNESS
LEVELS. YOU SHOULD BE IN HEALTHY
CONDITION IN ORDER TO PARTICIPATE IN THIS
CHALLENGE.
AMANDA ZIZZO IS NOT A LICENSED MEDICAL
CARE PROVIDER AND REPRESENTS THAT SHE
HAS NO EXPERTISE IN DIAGNOSING, EXAMINING,
OR TREATING MEDICAL CONDITIONS OF ANY
KIND, OR IN DETERMINING THE EFFECT OF ANY
SPECIFIC EXERCISE ON A MEDICAL CONDITION.
YOU SHOULD UNDERSTAND THAT WHEN
PARTICIPATING IN ANY EXERCISE OR EXERCISE
PROGRAM, THERE IS THE POSSIBILITY OF
PHYSICAL INJURY. IF YOU ENGAGE IN THIS
EXERCISE OR EXERCISE PROGRAM, YOU AGREE
THAT YOU DO SO AT YOUR OWN RISK, ARE
VOLUNTARILY PARTICIPATING IN THESE
ACTIVITIES, ASSUME ALL RISK OF INJURY TO
YOURSELF, AND AGREE TO RELEASE AND
DISCHARGE AMANDA ZIZZO FROM ANY AND ALL
CLAIMS OR CAUSES OF ACTION, KNOWN OR
UNKNOWN, ARISING OUT OF AMANDA ZIZZO’S
NEGLIGENCE.
S U P P L E M E N T S
SUPPLEMENTS ARE A GREAT ADDITION TO
YOUR WORKOUT PROGRAM. THEY CAN
ENHANCE YOUR PROGRESS AND HELP YOU
ALONG THE WAY IF USED PROPERLY.
ALTHOUGH SUPPLEMENTS HELP, THEY
AREN’T GOING TO CHANGE YOUR BODY
OVERNIGHT. COMMITMENT, CONSISTENCY,
NUTRITION, REST, AND WORKOUTS ARE THE
ELEMENTS OF HEALTH AND FITNESS THAT
WILL GET YOU TO REACH YOUR GOAL.
LISTED BELOW ARE SOME SUPPLEMENTS I
SUGGEST TAKING DURING THIS PROGRAM:
• DAILY MULTIVITAMIN
• BCAA’S: PROMOTES MUSCLE GROWTH,
PROTEIN SYNTHESIS, PERFORMANCE, AND
STRENGTH
• WHEY, SOY, OR VEGAN PROTEIN:
INCREASES PROTEIN SYNTHESIS,
ANTIOXIDANT, PROVIDES AMINO ACIDS,
SPEEDS UP RECOVERY AND REDUCES
MUSCLE SORENESS, PERFECT IN A PROTEIN
SHAKE OR AS A SNACK!
S U P P L E M E N T S
• PRE WORKOUT: GIVES YOU ENERGY,
ENDURANCE, AND PROVIDES FOCUS FOR
YOUR WORKOUTS. PROVIDES VITAMINS
AND AMINO ACIDS, WHICH BOOST ENERGY
AND AID WITH CONCENTRATION.
• GLUTAMINE: ENHANCES THE IMMUNE
SYSTEM, AND IS A PERFECT SUPPLEMENT
FOR RECOVERY! IT MINIMIZES THE
BREAKDOWN OF MUSCLE AND IMPROVES
PROTEIN METABOLISM
L CARNITINE: AMINO ACID THAT HELPS
USE FATTY ACIDS AS ENERGY! THIS
SUPPLEMENT IS A FAT BURNER BECAUSE
IT IS RESPONSIBLE FOR THE
TRANSPORTATION OF FATS INTO THE
CELLS WHICH IS USED FOR ENERGY
DURING YOUR WORKOUTS!
DAYTIME & NIGHTTIME FAT BURNER:
PROMOTES WEIGHT LOSS, HELPS WITH
ENERGY, MOOD, AND FOCUS IN AND
OUT OF THE GYM, AND APPETITE
CONTROL!
S U P P L E M E N T S
DAILY CLEANSE: PROMOTES ANTI
BLOATING, SUPPORTS DIGESTIVE
HEALTH, SUPPORTS OVERALL WEIGHT
LOSS, MAY HELP DETOXIFY YOUR BODY
VEGAN REDS AND GREENS: GOOD DAILY
INTAKE OF VEGGIES AND FRUITS,
PROMOTES HEALTHY BODILY
FUNCTIONS, SUPPORTS IMMUNE
SYSTEM AND DETOXIFICATION
FUNCTIONS, NATURALLY INCREASES
ALKALINITY.
YOU CAN GET ALL OR SOME OF THESE
SUPPLEMENTS AT:
WWW.1UPNUTRITION.COM AND USE MY
CODE “ZIZZO1UP” TO SAVE AN
ADDITIONAL 20%!
N U T R I T I O N & M A C R O S
80-90% OF YOUR RESULTS WILL COME FROM
NUTRITION. DON'T BE AFRAID TO EAT! ESPECIALLY
IF YOU'RE TRYING TO GROW YOUR BOOTY!
STRICT DIETING ISN’T FUN OR SUSTAINABLE.
EATING WELL, HAVING BALANCED MEALS, AND A
FLEXIBLE DIET IS WHAT WE ALL WANT RIGHT? YOU
CAN HAVE YOUR CAKE, AND EAT IT TOO.
IN ORDER TO ACHIEVE OUR GOALS IN THE GYM, WE
NEED TO ALSO FOCUS ON WHAT FOODS WE ARE
FUELING OUR BODY WITH. MAKE SURE THAT YOU
ARE EATING ESSENTIAL PROTEINS, CARBS, AND
FATS FOR EVERY MEAL (THESE ARE YOUR MACROS),
AND EATING AT LEAST THREE MEALS A DAY.
SNACKING IS OKAY, TOO! HEALTHY SNACKS CAN
INCLUDE FRUITS, NUTS, RICE CAKES, APPLE WITH
PEANUT BUTTER, VEGGIES, PROTEIN BARS, ETC.
EATING WELL-BALANCED MEALS WILL KEEP YOUR
METABOLISM RUNNING AND KEEP YOU FULL AND
ENERGIZED THROUGHOUT THE DAY.
WHEN EATING OUT, REMEMBER TO LOOK FOR
MEALS THAT OFFER THOSE SAME THREE KEY
MACROS. EX: CHOOSING A CHICKEN (PROTEIN AND
FATS) DISH WITH MASHED POTATOES (CARB) AND
VEGGIES OVER THE BOWL OF PASTA.
NEED EXTRA HELP AND ASSISTANCE WITH YOUR
NUTRITION? I GOT YOU! I OFFER A PERSONALIZED
MACRO AND MEAL PLAN ON MY WEBSITE TO HELP
YOU REACH YOUR GOALS IN A SUSTAINABLE WAY!
*BODYBYZIZZO.COM *
G L U T E A C T I V A T I O N
WAKE YOUR BOOTY UP!
OUR GLUTES ARE INACTIVE AND PROBABLY
NOT ACTIVATED PROPERLY WHEN WE
MOVE AND WORKOUT. THIS COULD LEAD
TO PAIN, INJURY, AND OR LACK OF
RESULTS.
GLUTE ACTIVATION EXERCISES:
1) BIRD DOG – GET ON ALL FOURS,
EXTEND RIGHT ARM AND EXTEND LEFT
LEG. DO THE SAME FOR THE OTHER SIDE.
2) SIDE SHUFFLES WITH BANDS, STEPPING
RIGHT TO LEFT IN SQUAT POSITION
3) SQUAT TO STAND - TRY TO TOUCH
YOUR TOES AND SQUAT AND STAND UP
WITH ONLY THE BOTTOM HALF OF YOUR
BODY)
4) HIP THRUSTS
5) PRETZEL HIP THRUST – PUT YOUR LEGS
IN PRETZEL POSITION AND THRUST
6) HIP THRUST WITH BAND
7) JUMP SQUATS
8) STANDING ABDUCTOR LIFT
9)STANDING KICKBACKS
10) DEEP SQUATS- SQUAT ALL THE WAY
DOWN AS FAR AS YOU CAN GO, HOLD FOR
FEW SECONDS, RISE BACK UP AND REPEAT
W O R K O U T S P L I T &
P R O G R A M
WORKOUT SPLITS ARE OPTIMAL FOR
ACHIEVING GOALS! THIS IS AN EXAMPLE
OF A WORKOUT SPLIT YOU CAN UTILIZE. IF
YOU DO NOT HAVE A FULL BODY
WORKOUT ROUTINE OR GUIDE, I WOULD
RECOMMEND ONE OF MY FULL BODY
GUIDES (HOME OR GYM)!
LEG DAY 2X PER WEEK:
SUNDAY- ACTIVE REST
MONDAY- BACK AND HIIT
TUESDAY-LEG DAY
WEDNESDAY-ARMS AND CORE AND HIIT
THURSDAY-SHOULDERS AND HIIT
FRIDAY- LEG DAY
SATURDAY-STEADY STATE CARDIO
W O R K O U T S P L I T &
P R O G R A M
LEG DAY 3X PER WEEK:
SUNDAY- STEADY STATE CARDIO AND
CORE/STRETCH
MONDAY-LEGS
TUESDAY- BACK AND HIIT
WEDNESDAY-LEGS
THURSDAY-ARMS AND HIIT
FRIDAY-LEGS
SATURDAY- SHOULDERS AND ABS
ABS, CARDIO, & HIIT CARDIO ARE ALL
INCLUDED IN THIS PROGRAM.
HIIT CARDIO= HIGH INTENSITY INTERVAL
TRAINING SUCH AS SPRINTS ON BIKE,
STAIRS TREADMILL ,ETC.
FOLLOW THIS PROGRAM FOR 6 WEEKS
STRAIGHT AND REPEAT FOR BEST
RESULTS. MAKE SURE TO FOLLOW THE
SPECIFIC WEEKS WORKOUTS!
L E T S G E T S T A R T E D !
