Madison Ginley Home Booty Guide PDF

MG Fitness
12 Week At-Home Booty Guide

I wanna first off thank everyone who is supporting me
through this dream of mine. It has been a dream of mine to
inspire other people to make that first step into changing their
lifestyle and goals because of me. When I first started my
instagram i had no idea the effect of what my journey and
transformation would do to others, because of social media
we are able to share and express ourselves in the way we
want to. People don’t have to have a regular job if they don’t
want, people don’t have to go to college if they don’t want to,
they could stay home and make Youtube videos, or video
games. We are able to be ourselves in this generation and I’m
proud of that.
I get to have a career with this and also help girls to be
confident with their bodies. It’s a dream come true to be able
to do this and i can’t wait to see what the future has in
store for me and everyone who’s allowing me to help them.

If you follow me on any social media you will see that I

stress a lot about eating. To gain weight and muscle you
need to eat A LOT. You can’t gain muscle and weight if you
aren’t eating anything and a lot of people don’t know that.
Some girls ask me why aren’t they getting results they are
working out everyday… So i ask them “what exactly are you
doing”
They tell me “Oh well I’m doing 100 squats a night and I run In
track”
“What are you eating” I say
“Well nothing really, I don’t have time”
NOOOOO
Hearing that makes me so happy to do what I do; Educate.
You can’t just do 100 squats a night and expect to get results.
____________________________________________________________________________
This is set up for WOrking out glutes 2-4 days out of the week (You can pick
your rest days)
If a week only goes up to 2 days; only start working your glutes 2 days. Before
every workout make sure you stretch, warm up, and activate your glutes.

Nutrition

Food is 60% to building a booty, gaining muscle and weight. In my opinion
gaining weight and muscle is easier than losing weight, and I’m very
educated on the subject.
TO GAIN MUSCLE MASS AND WEIGHT YOU NEED TO EAT A LOT!
3-4 meals a day of whole healthy foods. When I first started my fitness
journey I didn't restrict any foods from myself I eat hamburgers, hotdogs,
pizza, ice cream etc. Whatever I wanted and that was my diet. Since I’m
trying to get abs now I cut out any greasy, or sweet foods
Every week go shopping and spend at least $50-$90 on food.
You're going to want to intake a lot of protein before and after your
workout what I usually do is make a big meal and drink my homemade
protein shake if I'm not in the mood for the store- bought ones. Muscle
mass occurs when the rate of protein synthesis is greater than the rate of
protein breakdown. Protein has branched chain amino acids (BCAA’s) and
it is fast absorbing. Protein intake should be about 1.0 to 1.3 grams per
pound. You can’t workout and not eat, you won’t grow!

Cardio

Cardio, we all hate it. In my program there will not be much of that! I
recommend 2 days out of the week to do what is called
(HIIT) High intensity interval training: Train your hardest for 30 seconds
take a 30 second break and keep doing that for a total of 15 minutes
I recommend your stairs because it maximizes your booty gains and isn’t
very difficult. You can choose to do HIIT before or after your workout, I
encourage you to do what is better for you and explore and practice what
is best for you because everyone's body is different

My advice and tips

Before/ after every workout you need to stretch- Stretching helps with mobility, your
performance during your lift, decreases risk of injury, and prevents sore muscles.

Before every workout you need to activate your glutes- A lot of people workout their
glutes and only see leg results and that is because they aren't activating their glutes
correctly or aren't at all. Think of it like this… your glutes are asleep and even though
you are working them out they aren't awake so they won’t grow! Activating means
loosening up tight muscles that have been sitting down all day. Don’t start working out
until they are on fire. Using a resistant band is a great way to wake them up. Some of
my favorite activating methods are: Resistant band glute bridges, one legged glute
bridges, Hip abduction machine, fire hydrants, donkey kicks, bird dogs and more!

Mind to muscle connection- It’s pretty self explanatory, when working out any muscle
to really work on that muscle you really need to think on that one specifically in every
rep. When your mind is there your body will follow!

Consistency is key- Don’t be discouraged if the other person next to you got results in a
month while you've been working for 4 and haven't seen much, if you really want it
you won’t stop working. The successful winners in life are the ones who never gave up,
they keep doing them they keep going even when everyone around them is telling them
they can’t do it

When working out keep every rep slow and controlled- Don’t ever rush your workout,
slow and sedy. I see a lot of people in the gym trying so hard to finish their set to get it
done, building muscle especially glutes need to be taken time and correctly and you will
feel the burn more! It’s not a race, take your time.

Weekly Grocery List (12 weeks)+ Meal Plan
Buy a little bit of these foods everyday, get enough for the week. Stay away from unprocessed foods,
sugary foods, and sugary drinks.

1. Blueberries
2. Strawberries
3. Bananas
4. Avocados
5. Blackberries
6. Yogurt
7. Bacon
8. Eggs
9. Bread
10. Chicken
11. Steak
12. Potatoes
13. Pasta
14. Peanut butter
15. Rice
16. Cheese
17. Shrimp
18. Spinach
19. Greenbeans
20. Broccoli
21. Mac n cheese
22. Talaipa
23. Pears
24. Pork
25. Carrots
26. Peas
27. Apples
28. Water (Try for a gallon a day)
29. Sausage
30. Protein bars
31. Oatmeal

Meal plan ideas
Meal 1: Blueberries, 4 scrambled eggs, 4 Pieces of bacon, Yogurt cup, Cheese stick

Meal 2: Chicken, Rice, Bread with avocado, Shrimp

Meal 3: Steak, Potatoes, Green Beans

Meal 4: Bread with 2 scoops of peanut butter, 4 Scrambled Eggs, Yogurt

Meal 5: Chicken, Broccoli, Mac n cheese

Meal 6: Shrimp, Chicken, Potatoes,

Meal 7: Strawberry smoothie, Toast, 4 Eggs, 2 scoops Peanut butter

Meal 8: Steak, Pasta, tilapia

Meal 9: Chicken Alfredo, Any green

Meal 10: Banana, Blueberries, Peanut butter toast, Yogurt, 4 Eggs

Meal 11: Chicken, Rice, Spinach

Meal 12: Steak, Baked potato

Meal 13: Eggs, Bagel, Fruit

Meal 14: Bowl of whole grain cereal, Bread, Fruit

Meal 15: Pasta, Green Beans, Carrots, Bread

Meal 16: Shrimp, Chicken, Any green

Meal 17: Avocado toast, 5 Eggs, Yogurt

Meal 18: Chicken, Baked potato, Veggie

Meal 19: Cheese, Yogurt, Bacon, 5 eggs

Meal 20: Bread, Omelet , Banana

Protein filled recipes

Chocolate protein balls

1. 1 cup rolled oats
2. ½ cup peanut butter
3. ⅓ cup honey
4. ¼ cup chopped dark chocolate
5. 2 tbsp flax seeds
6. 2 tbsp chia seeds
7. 1 tbsp chocolate protein powder

Place oats,honey, and peanut butter in bowl

Stir in chocolate, flax seeds, chia seeds,and protein powder in bowl

Refrigerate covered for 30 mins

Scoop into balls and keep cold
enjoy!

Weight gaining shake

1. 1 cup of oats
2. Handful of spinach
3. 3 eggs
4. 2 cups of milk
5. 1 scoop of peanut butter

Blend oats alone in blender to make oat powder

Put the spinach, milk, eggs, and peanut butter in and blend! Drink 3 times a day, each shake is 800
calories so that's 2400 calories plus everything else you are eating, you could gain at least 20 pounds in
3 months!

Banana shake- 15 grams of protein

1. 1 Banana
2. 1 Tablespoon of peanut butter
3. 1 Cup of low fat chocolate mik
4. 1 Cup of ice

Blend!

Bean and cheese quesadilla- 17 grams of protein

1. ½ Cup of black beans
2. 1 Tablespoon of salsa
3. 1 Sice of cheddar cheese
4. Small wheat tortilla

Fruit parfait- 12 grams of protein

1. ½ Cup nonfat greek yogurt
2. 2 Tablespoons of oats
3. 2 tablespoons of berries

Healthy muddies- 10 grams of protein

1. 3/4 cup of chex cereal
2. ½ tsp honey
3. 1 ½ tsp peanut butter
4. ½ teaspoons vanilla protein

WEEK 1 WORKOUT 1
First superset: FOLLOW ACROSS
1. Donkey kicks 3x10 2. Squats 3x15

3. 20 walking lunges 4. Glute bridges 3x10
1. 2.
3. 4.

WEEK 1 WORKOUT 2
1. 20 Fire hydrants 2. 20 Jump squats

3. 40 leg lifts 4. Minute wall sit
1. 2.
3. 4.

WEEK 2 WORKOUT 1

1. Deep side lunges 3x12 2. Sumo squats 3x15

3. Squats 3x12 4. Calf raises 3x20

1. 2.

3. 4.

HIIT:
Go up and down on stairs 5 mins then 5 mins of kicbacks
Crab walks with resistant band 20 steps *repeat this 2 times*
Kettle bell swings 20 seconds *repeat 3 times*

WEEK 2 WORKOUT 2

1. Glute bridges 3x12 2. Donkey kicks 3x12 3. Wall sits 1 min

4. Plank leg lifts 3x10 5. Sidekicks 3x10 (Each leg) 6. Single leg deadlifts 3x12
7. Standing kickbacks (each 8. Plank leg lifts 3x10 9. Step ups on platform
leg) with resistance band 3x12
3x4 with 5 pulses

1. 2.
3. 4.
.
5. 6.

7. 8.
9.

WEEK 2 WORKOUT 3

1. Squats 3x12 2. Weighted donkey kicks 3x10

3. Clamshells with resistance band 3x12 4. Curtsy lunges 3x12

1. 2.
3.. 4.

WEEK 3 WORKOUT 1

1. Kettlebell swing 3x15 2. Dumbbell thrusters 3x12 3. Donkey kicks 4x12

4 . Plank leg lifts 3x12 5. Wallsits 1 min 6. Step ups on platforms
7. Frog bridges 3x15 8. Glute bridges 3x12 9. High jumps 2x20
1. 2.
3. 4.
5. 6.
7. 8.
9.
WEEK 3 WORKOUT 2
1. Standing kickbacks (each 2. Dumbbell thrusters 4x12 3. Squats with resistance

leg) with resistance band band 4x12 with 5 pulses
3x4 with 5 pulses
4. Jumping lunges 4x10 5. In and out jump squats 6. Donkey kicks 4x12
with resistance band 4x12
7. Lunge back kick 4x12 8. Split squat with arm curls 9. Bulgarian split squat 3x12
3x12
1. 2.

3. 4.
5. 6.
7. 8.
9.
WEEK 3 WORKOUT 3

1. Squat with arm curl 4x12 2. Squat side kick 3x12

3. Squat kickback 4x12 4. Squat jack 3x12
1. 2.
4.
3.
HIIT:
Go up and down on stairs 5 mins

WEEK 4 WORKOUT 1



1. 2.
3. 4.
5. 6.
7. 8.
9.
WEEK 4 WORKOUT 2

1. Calf raises 3x20 2. Cossack squat 3x15

3. Curtsy lunge 3x15 4. Dumbbell swing 4x15

1. 2.
3. 4.
WEEK 4 WORKOUT 3
1. Inverted V plank 3x30 2. Inner thigh raise to plank 3. Inner thigh lifts 4x12
seconds 3x12
4. Jumping lunges 4x15 5. Jump rope 3x30 seconds 6. Jump squat 4x15
1. 2.
3. 4.
5. 6.
WEEK 5 WORKOUT 1
7. Standing kickbacks (each 8. Calf raises 3x20 9. Donkey kicks 3x10
leg) with resistance band
3x4 with 5 pulses
1. 2.
3. 4.
5.
6.
7. 8. 9.
WEEK 5 WORKOUT 2

1. Assisted pistol squat 3x8 2. Goodmornings 4x12 3. Calf raises 3x20

4. Deadlifts with dumbbell 5. Reverse clamshell 4x12 6. Reverse lunge shoulder
3x12 press 3x12

1. 2.
3.
4.
5. 6.
WEEK 5 WORKOUT 3



3x4 with 5 pulses
7. Calf raises 3x12 8. Plank leg lifts 3x10 9. Step ups on platform
3x12
1. 2.
4.
3.
5. 6.
7. 8. 9.

WEEK 6 WORKOUT 1

1. Squats 4x12 2. Plank leg lifts 4x12 3. Split squats 4x12

4. Mt. climbers 4x12 5. Split squats 4x12 6. Sumo squats 4x12
7. Inverted V plank 4x20 8. Jump rope 3x30 seconds 9.Inner thigh lifts 3x12
seconds
1. 2.
3. 4.
6.
5.
7. 8. 9.
WEEK 6 WORKOUT 2

1. Squats with resistance 2. Hip thrusts with 3. Standing up leg lifts 3x12
band 4x12 resistance band 4x12
4. Donkey Kicks 3x12 5. Heel beets 4x12 6. Calf raises 3x20
1. 2. 3
4. 5. 6.
WEEK 7 WORKOUT 1

3x4 with 5 pulses
4. Jumping lunges 4x10 5. In and out jump squats 6. Donkey kicks 4x12
with resistance band 4x12
7. Lunge back kick 4x12 8. Split squat with arm curls 9. Bulgarian split squat 3x12
3x12

1. 2.

3. 4.
5. 6.

7. 8.
9.

HIIT:
Crab walks with resistance band 20 steps *repeat this 2 times*
WEEK 7 WORKOUT 2


3x4 with 5 pulses

1. 2.
3. 4.
.
5. 6.
7. 8.

9.

WEEK 7 WORKOUT 3

1. Calf raises 3x20 2. Cossack squat 3x15

3. Curtsy lunge 3x15 4. Dumbbell swing 4x15
2.
1.
3. 4.

WEEK 8 WORKOUT 1


4 . Plank leg lifts 3x12 5. Wallsits 1 min 6. Step ups on platforms

1. 2.
3. 4.
5. 6.

7. 8.
9.

WEEK 8 WORKOUT 2

1. 2.
3. 4.
5.
6.

WEEK 8 WORKOUT 3

1. Lunge kicks 4x15 2. Squats with resistance 3. Hip thrusts with resistant
band 4x12 band 3x12
4. Side lunge 4x12 5. Lying hamstring curl 4x12 6. Jumping jacks 3x30
7. Squats 4x12 8. Jumping Lunges 4x12 9. Single leg deadlift 4x12

1. 2. 3.

4. 5. 6.

7. 8. 9.

WEEK 9 WORKOUT 1
7. Standing kickbacks (each 8. Calf raises 3x20 9. Donkey kicks 3x10
leg) with resistance band
3x4 with 5 pulses

1. 2.
3. 4.
5.
6.
7. 8. 9.

WEEK 9 WORKOUT 2


3x12 press 3x12
1. 2.
3.
4.
5. 6.

WEEK 9 WORKOUT 3

1. Squats 4x15 2. Weighted donkey kicks 4x15

3. Clamshells with resistance band 4x15 4. Curtsy lunges 4x15
1. 2.
3.. 4.
HIIT:
Go up and down stairs 15 mins then 10 mins of kickbacks

WEEK 10 WORKOUT 1
seconds 3x15
1. 2.
3. 4.
5. 6.
WEEK 10 WORKOUT 2


1. 2.
3. 4.
5. 6.
7. 8.
9.

HIIT:

WEEK 10 WORKOUT 3


3x15 press 3x15

1. 2.
3.
4.
5. 6.
WEEK 11 WORKOUT 1
1. Weighted kickbacks 3x15 2. Donkey kickbacks 4x5 3. Hip thrusts 3x15

4. Squats 3x15 5. Goodmornings 4x15 6. Deadlifts with dumbbells
4x15
7. Lunges 4x15 8. Reverse clamshells 4x15 9. High knees 4x15
1. 2.

3. 4.

5. 6.
7. 8.
9.

WEEK 11 WORKOUT 2

3x4 with 5 pulses

1. 2.
3. 4.
.
5. 6.
7. 8.

9.

WEEK 11 WORKOUT 3

1. 2.
3. 4.
5.
6.

WEEK 12 WORKOUT 1
seconds 3x12
1. 2.
3. 4.
5. 6.
WEEK 12 WORKOUT 2

4. Deadlifts with dumbbells 5. Reverse clamshell 4x12 6. Reverse lunge shoulder
3x15 press 3x15
1. 2.
3.
4.
5. 6.

Conclusion
I really hope everyone who purchases this guide learns something. I want to say again the
importance of changing your mind in the midst of changing your body. I hope everyone who
purchased this is really ready to commit to change, there will be days that you don't feel
motivated and that's okay, the ones who never give up in life are the ones who succeed. If
you don’t challenge yourself then you will not change your physique if you don’t feel the burn
while performing these workouts, add more weight add extra reps. Put the work in and you
will see a difference. I would love to see your progress pictures! Send them to me on my
email at mgfitnesscontact@gmail.com or DM them to me on instagram! @madisonginley

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MG Fitness

12 Week At-Home Booty Guide

If you follow me on any social media you will see that I

1. Donkey kicks 3x10 2. Squats 3x15

1. 20 Fire hydrants 2. 20 Jump squats

1. Deep side lunges 3x12 2. Sumo squats 3x15

1. Glute bridges 3x12 2. Donkey kicks 3x12 3. Wall sits 1 min

1. Squats 3x12 2. Weighted donkey kicks 3x10

1. Kettlebell swing 3x15 2. Dumbbell thrusters 3x12 3. Donkey kicks 4x12

1. Standing kickbacks (each 2. Dumbbell thrusters 4x12 3. Squats with resistance

1. Squat with arm curl 4x12 2. Squat side kick 3x12

1. Kettlebell swing 3x15 2. Dumbbell thrusters 3x12 3. Donkey kicks 4x12

1. Calf raises 3x20 2. Cossack squat 3x15

1. Assisted pistol squat 3x8 2. Goodmornings 4x12 3. Calf raises 3x20

1. Standing kickbacks (each 2. Dumbbell thrusters 4x12 3. Squats with resistance

1. Squats 4x12 2. Plank leg lifts 4x12 3. Split squats 4x12

1. Standing kickbacks (each 2. Dumbbell thrusters 4x12 3. Squats with resistance

1. Glute bridges 3x12 2. Donkey kicks 3x12 3. Wall sits 1 min

1. Calf raises 3x20 2. Cossack squat 3x15

1. Kettlebell swing 3x15 2. Dumbbell thrusters 3x12 3. Donkey kicks 4x12

1. Assisted pistol squat 3x8 2. Goodmornings 4x12 3. Calf raises 3x20

1. Squats 4x15 2. Weighted donkey kicks 4x15

1. Kettlebell swing 3x15 2. Dumbbell thrusters 3x15 3. Donkey kicks 4x15

1. Assisted pistol squat 3x8 2. Goodmornings 4x15 3. Calf raises 3x20

1. Weighted kickbacks 3x15 2. Donkey kickbacks 4x5 3. Hip thrusts 3x15

1. Glute bridges 3x15 2. Donkey kicks 3x15 3. Wall sits 1 min

1. Assisted pistol squat 3x10 2. Goodmornings 4x15 3. Calf raises 3x20

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