Om Twiins

THANK YOU FOR BUYING THE CHALLENGE AT HOME!!

Creado por Eileen y Gilian Reichert -- “Om Twiins" --
Todos los derechos reservados. Ninguna parte de este documento puede ser reproducida o
C R UsinEnuestro
modificada L T Y consentimiento
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 MINI #OmBooty CHALLENGE
THANK YOU FOR DOWNLOADING OUR MINI GLUTE CHALLENGE!!

We are very happy to have you joined this challenge and excited to
share with you some tips and our training methods that we personally
follow to build (not only bigger booty) but also to develop and make
them significantly stronger.

This small (but very effective) guide is excellent for those who are just
beginning to train or feel a bit lost in the gym.
If you are tired of so much information on the internet that does not give
you the results you are looking for, you have come to the right place!
If you like our way of training we recommend that when you conclude
the challenge, you advance to the first level of the OMBOOTY COMPLETE
GUIDE so that you continue to making serious peach gains

All you need to do now is tons of determination and staying motivated to

achieve all your goals. Together we can do anything, are you ready? ...
Let's start!

IMPORTANT:
Before continuing, we recommend doing the following first:
• Take pictures (for before and after) and body measurements, this will
help you keep motivated throughout the challenge, as well as see what
areas have improved and where we should work more.
- Do not forget to share them with us to be able to help you more :D

• Remember that your diet is KEY for getting results, so don’t neglect it…
Go to the supermarket, prepare and plan your meals every week and
remember to drink plenty of water (3 to 4 liters every day!!)

• Always warm up before starting your routine. We include our basic

warm-up but you can change it and mix your favorites exercises, just
make sure you warm-up properly for 5 to 10 minutes minimum.

• Use a stopwatch when you train. In each exercise, rest between 45 - 60

seconds if you want to focus on fat burning, or rest for 2 to 3 minutes if
you are looking to increase muscle mass (you must add weight and
greater resistance for this last one).
--- This step is very important to make the most out of your precious time
and maximize your workouts.

We recommend viewing all the support videos and images of each

exercise before beginning each routine. Watch carefully the position of
our hands, legs and feet to avoid injuries; any additional questions do not
hesitate to contact us by email, Instagram or WhatsApp.

Creado por Eileen y Gilian Reichert -- “Om Twiins" --

Todos los derechos reservados. Ninguna parte de este documento puede ser reproducida o
modificada sin nuestro consentimiento previo por escrito.
 This mini challenge is designed to start working out your glutes and
prepare you for more intense workouts. LEARNING how to activate your
glutes is the main objective in this guide. You can repeat it as many times
as you like (it's yours <3) but we recommend that when you finish you
start the first level of our COMPLETE "OMBOOTY" GLUTE GUIDE to continue
developing this area to the fullest.

Always listen to your body, if you feel that you need to add another rest
day or change your training session to another day, you can do it. But do
your best to follow the plan and give your 100%. Make sure you get
enough rest (at least 6 to 8 hours), eat properly (your glutes need a lot of
food to grow!), especially before and after your workouts, stay hydrated
and enjoy the process. Only this way you will be able to obtain
impressive and lasting results.

With this ready, all you have to do now is follow the workouts in the
calendar until you finish the whole challenge. (Remember that to see
real results you must be consistent and disciplined… so no cheating!)

Take your time and enjoy each routine ... This is YOUR time in the day to
devote to your well-being and health! Let your "ME-TIME" start <3

WE WISH YOU ALL THE SUCCESS AND MANY #OmBooty GAINS!!!

** FOR ACCESS TO COMPLETE INFORMATION CLICK HERE **

IMPORTANT – READ BEFORE STARTING

There is always a risk of injury when performing any training routine or
physical activity, including weights or bodyweight routines. By performing
this program/challenge you are agreeing to accept FULL RESPONSIBILITY
for your actions and results,

This document should not be taken as medical advice, and it’s not
intended to treat, diagnose, care or prevent any health problem. Neither
does it replace the advice of a doctor or physician. We suggest you go
to a doctor you trust for a health assessment and accreditation before
you perform any training program.

Eileen and Gilian Reichert are not responsible for any injuries that may
occur during this challenge or any other Om Twiin Program.

Creado por Eileen y Gilian Reichert -- “Om Twiins" --

Todos los derechos reservados. Ninguna parte de este documento puede ser reproducida o
modificada sin nuestro consentimiento previo por escrito.
THIS M INI CHALLENGE CONTAINS:
 Equipment that you will require
 2 week training calendar
 Written routines to activate your glutes
 Contact information for any questions

WHAT YOU NEED

VIDABIRDMAN PROTEIN
EXCELENT TO HELP YOU RECOVER
AND BUILD THOSE VEGAN GAINS.
WE TAKE IT BEFORE AND AFTER THE
WORKOUT.

LOOP BANDS
OUR FAVORITE BRAND

SKLZ – MINI BANDS

www.amazon.com

YOGA MAT
CLICK HERE

** FOR LOW FREQUENCY DAYS YOU NEED TO BE CREATIVE TO ADD WEIGHT (IF
YOU DO THE CHALLENGE AT HOME) IN CERTAIN EXERCISES EXAMPLE- BOTTLE
WATERS, BACKPACKS, DUMBBELLS, ETC ... **

Creado por Eileen y Gilian Reichert -- “Om Twiins" --

Todos los derechos reservados. Ninguna parte de este documento puede ser reproducida o
modificada sin nuestro consentimiento previo por escrito.
 YOUR REST DAYS DEPEND ON:

HIGH FREQUENCY
GLUTE REBOOT WEEKS

MEDIUM FREQUENCY
GLUTE STRENGTHEN WEEKS

LOW FREQUENCY
GLUTE MAX DEVELOP WEEKS

TO KNOW ALL THE INFORMATION AND UNDERSTAND THE

PREVIOUS GRAFIC BETTER DOWNLOAD “OM BOOTY GUIDE” -

HOW TO DO THIS CHALLENGE

1. Go to the calendar page - Start with day 1 (High Frequency Routine)
and continue in order, doing each workout on the corresponding day as
marked on the calendar, going through each of the training stages,
(Super important you respect rest days and follow as directed) example:

• HIGH Frequency  MEDIUM Frequency  LOW Frequency

2. Begin each routine with a warm-up (10 minutes minimum).

You can perform your own routine or follow the one we share below ...
remember that this warm-up is only for lower body, if you are adding
upper body, you should warm up properly for this area to avoid injuries.

3. Complement your routine

Rest or train other muscles of your body that do not involve your glutes
(upper body, abdomen, lower back ...) on “rest days”
It is super important that you complement with exercises that DO NOT
continue working / activating your glutes, as this could over-train and
interfere with the results we want to obtain in this mini guide.
For more help you can contact us by WhatsApp or social networks <3
(@om_twiins)

Creado por Eileen y Gilian Reichert -- “Om Twiins" --

Todos los derechos reservados. Ninguna parte de este documento puede ser reproducida o
modificada sin nuestro consentimiento previo por escrito.
 3 SIMPLE STEPS FOR SUCCESS

EAT HEALTHY STAY ACTIVE SLEEP - ¡REPEAT! -

Although this are three things we do EVERY day… it is very easy to

neglect them but if we don’t want our temple (our body) to collapse ...
we have to take care of these 3 pillars! For more information and tips on
how to nourish and care for your body download the complete
OMBOOTY guide and keep giving YOUR 100% ON EVERYTHING YOU DO!

WORKOUT CALENDAR
2 WEEK OF INTENSE GLUTE TRAINING

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

HIGH 1 HIGH 2 HIGH 3 SHOULDER MID 1 ABS + MID 2
(GLUTES) (GLUTES) (GLUTES) + CORE (GLUTES) CARDIO (GLUTES)
BACK + LOW 1 ABS + CHEST + LOW 2 SHOULDER REST DAY
BICEPS (GLUTES) CARDIO TRICEPS (GLUTES) + CORE

DONT FORGET TO DOCUMENT AND

TRACK YOUR PROGRESS!
Take photos when you start your challenge.

Then choose one day a week (we love Sunday) to

take pictures, measurements and prepare for the
next week.
When you finish the challenge you will see a
progression in photos of your transformation and
changes achieved in these 2 weeks.

Do not forget to share your results with us!

Creado por Eileen y Gilian Reichert -- “Om Twiins" --

Todos los derechos reservados. Ninguna parte de este documento puede ser reproducida o
modificada sin nuestro consentimiento previo por escrito.
 BASIC WARM-UP
EXERCISE TIME / REPS
TREADMILL / STAIR MASTER 5 minutes
FOAM ROLLER 2 minutes
SQUAT TO DEADLIFT 20 reps
LEG SWINGS 1 10 reps each leg
LEG SWINGS 2 10 reps each leg

WRITTEN ROUTINES
HIGH FRECUENCY – GLUTE REBOOT

MONDAY – ROUTINE HIGH 1 (GLUTES)

EXERCISE SETS REPS
CLAMS + BAND 3 30
CLAMS (LEGS UP) 3 20
BRIDGE 3 SEC HOLD + ONE LEG BRIDGE 3 5 + 10 each
ELEVATED BRIDGES 3 30

TUESDAY – ROUTINE HIGH 2 (GLUTES)

EXERCISE SETS REPS
BENCH ABDUCTIONS 3 30
BENCH – UPS (STRAIGHT LEGS) 3 20
BENCH KICKS (FLEX LEGS) 3 20
BENCH PULSES 3 30

WEDNESDAY – ROUTINE HIGH 3 (GLUTES)

EXERCISE SETS REPS
FROP PUMPS 3 30
SQUAT BOUNCES 3 30
SPLIT SQUATS 3 15
HAMMIE CURLS (TOWEL OR BALL) 3 10 - 15

STIMULUS 1:
Remember that in these 3 DAYS your goal is to achieve that
burning sensation in each exercise; try to increase the resistance
and / or number of reps only if you feel it very easy. As you
strengthen you can add a little weight, but not much, so we
don’t make it an "activator move", if so you would have to rest
BURNER TIP more between routines.
(For more information about stimuli here)

Creado por Eileen y Gilian Reichert -- “Om Twiins" --

Todos los derechos reservados. Ninguna parte de este documento puede ser reproducida o
modificada sin nuestro consentimiento previo por escrito.
 THURSDAY – ROUTINE SHOULDERS + CORE
EXERCISE SHOULDERS SETS REPS EJERCICIOS CORE SETS REPS
LATERAL RAISES 3-4 10 - 15 LEG RAISES 3-4 10 - 15
FRONT RAISES (DUMBBELLS) 3-4 10 - 15 CRUNCH (CHOOSE ONE) 3-4 20
VERTICAL RAISES 3-4 10 - 15 PLANK 3-4 30 – 60 SEC
MILITARY PRESS (OHP) BAR 3-4 12 LOWER BACK 3-4 10 - 15
PRESS ARNOLD 3-4 12 HYPEREXTENSIONS

MEDIUM FRECUENCY – GLUTE STRENGHTEN

FRIDAY – ROUTINE MID 1 (GLUTES)
EXERCISE SETS REPS
CLAMS (BAND) 3 30
HIP THRUST (1 LEG) 3 12 each
RDL (DEADLIFT) 3 15
STEP LUNGE 3 15 each
STEP SIDE ABDUCTIONS 3 10 each

SATURDAY – ROUTINE ABS + CARDIO

EXERCISE ABS SETS REPS EXERCISE CORE TIME SETS
LEG RAISES 3-4 10 - 15 TREADMILL/ STAIR 20 MIN -
CRUNCH (CHOOSE ONE) 3-4 20 MASTER / ELIPTIC
PLANK 3-4 30 – 60 SEC JUMP ROPE 1 MIN 4

SUNDAY – ROUTINE MID 2 (GLUTES) WE KNOW ITS SUNDAY…

EXERCISE SETS REPS BUT IT’S PART OF THE
FROPG PUMPS 3 30 CHALLENGE!! YOU CAN
SQUATS 3 12 DO IT!! LET’S GO!!
SIDE TO SIDE SQUAT 3 20
CURTSY LUNGE 3 12
WALKING LUNGES 3 20 total

STIMULUS 2:

In these weeks the "activators" predominate. Here we

recommend you to write down: number of reps and weight
ACTIVATOR TIP
reached in these exercises so that you can surpass your
personal records every time you repeat the challenge!
GIVE YOUR 100%! ... DO IT FOR THE GAINS!!

Creado por Eileen y Gilian Reichert -- “Om Twiins" --

Todos los derechos reservados. Ninguna parte de este documento puede ser reproducida o
modificada sin nuestro consentimiento previo por escrito.
 MONDAY – ROUTINE BACK + BICEPS
EXERCISE BACK SETS REPS EXERCISE BICEPS SETS REPS
PULL UPS 3-4 5 BICEPS CURL (DUMBBELLS) 3-4 10 - 15
PULL DOWNS (WIDE GRIP) 3-4 10 - 15 HAMMER CURLS 3-4 10 - 15
CABLE ROWS (NARROW) 3-4 10 - 15 CONCENTRATION CURL 3-4 12 e/side
1 HAND ROW (DUMBBELLS) 3 12 c/l

LOW FRECUENCY – GLUTE MAX DEVELOP

TUESDAY – ROUTINE LOW 1 (GLUTES)

EXERCISE SETS REPS
CLAMS 3 30
HIGH STEP UPS 3 12 each
LEG PRESS (BAND) 8
HIP THRUSTS (BAND) 3 15
WIDE HIP ABDUCTIONS (BAND) 30
HIP THRUSTS (HEAVY) 8
HIP TO BAR ABDUCTIONS 3 20 – 30
LUNGES 2 MOVES 3 10 c/p

WEDNESDAY – ROUTINE ABS + CARDIO

EXERCISE ABS SETS REPS EXERCISE CORE TIME SETS
LEG RAISES 3-4 10 - 15 TREADMILL/ STAIR 20 MIN -
CRUNCH (CHOOSE ONE) 3-4 20 MASTER / ELIPTIC
PLANK 3-4 30 – 60 SEC JUMP ROPE 1 MIN 4

JUEVES – PECHO + TRICEPS

EXERCISE CHEST SETS REPS EXERCISE TRICEPS SETS REPS
BENCH PRESS (DUMBBELLS/BAR) 3-4 10 - 15 CABLE TRICEPS EXTENSION 3-4 10 - 15
DUMBBELL FLYS ON BENCH 3-4 10 - 15 TRICEPS SKULLCRUSHERS 3-4 10 - 15
PUSH-UPS 3-4 5 - 10 TRICEPS DIPS 3-4 12

FRIDAY – ROUTINE LOW 2 (GLUTES)

EXERCISE SETS REPS
HYDRANTS (BAND) 3 15 c/p
DEFICIT LUNGE 3 12 c/p
CABLE KICKBACKS 3 12 c/p
PESO MUERTO 8
HIP THRUSTS (PESADO) 3 8
SQUAT ABDUCTIONS 20
ADDUCTORES EN MAQUINA 3 20
SENTADILLA SUMO – HOLD (PESO) 3 10

Creado por Eileen y Gilian Reichert -- “Om Twiins" --

Todos los derechos reservados. Ninguna parte de este documento puede ser reproducida o
modificada sin nuestro consentimiento previo por escrito.
 SATURDAY – ROUTINE SHOULDERS + CORE
EXERCISE SHOULDERS SETS REPS EJERCICIOS CORE SETS REPS
LATERAL RAISES 3-4 10 - 15 LEG RAISES 3-4 10 - 15
FRONT RAISES (DUMBBELLS) 3-4 10 - 15 CRUNCH (CHOOSE ONE) 3-4 20
VERTICAL RAISES 3-4 10 - 15 PLANK 3-4 30 – 60 SEC
MILITARY PRESS (OHP) BAR 3-4 12 LOWER BACK 3-4 10 - 15
PRESS ARNOLD 3-4 12 HYPEREXTENSIONS

CONGRATULATIONS YOU SUCCESSFULLY FINISHED THIS MINI CHALLENGE!!

You can repeat it or download the...

COMPLETE OM BOOTY GUIDE:

8 weeks of training focused on glutes

In this challenge you will find the following:

8 weeks of training focused mainly on your glutes with 3 different
methods to ensure optimal / effective activation / growth / recovery
Integration of the challenge #OmTwiinsGymBody
Worksheets for each day in a PDF that you can easily download on
your cellphone, tablet or laptop...
Your PDF includes images and links to special videos of each exercise
so you can ensure you have a correct form at all times.
Attention in social networks or email to answer any questions you may
have during the challenge.
Support with vegan guides and menus to follow.
Motivation group chats
And much more!!
CLICK FOR MORE INFORMATION

Creado por Eileen y Gilian Reichert -- “Om Twiins" --

Todos los derechos reservados. Ninguna parte de este documento puede ser reproducida o
modificada sin nuestro consentimiento previo por escrito.