Summary:
We’re getting real about building that booty! This episode breaks down the 10 key things you absolutely need to know if you want to shape your lower body. No fluff, just the must-know stuff for growing those glutes. Whether you're a gym newbie or a seasoned lifter, these tips will help you get the results you’re after—without wasting your time. Let's get into it!
Key Takeaways:
(02:48) - Why you need to be training your lower body more than one time per week
(03:58) - Number of sets you need per week to see body shape change
(06:20) - How to determine if the effort you’re putting into the gym is enough
(09:24) - Find the right amount of weight to lift for you
(11:38) - The importance of exercise selection
(13:53) - Why the order of your exercises matters
(19:06) - How long each rep should be when training (tempo matters!)
(21:00) - Let’s talk rest periods between sets
(25:29) - What are training splits?
(27:52) - How to keep your fitness program interesting
Resources Mentioned:
Work that Booty, Bestie: Glute Goddess: FREE 7-Day Challenge
Connect with Diane:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Glute Goddess: FREE 7-Day Challenge
The Goddess Body Project: 12-Week Transformation
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
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Nutrishop Supplement Shop - Code: BossBitch (free shipping)
Dress Up & Show Up Like a Boss Bitch:
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