The guide is a 4 week plan consisting of progressive lower body workouts, 3 sessions a week, each day different from and each week harder than the other. I would advise that you allow an hour and a half per session - if you wish to incorporate some cardio I would recommend doing some at the end of your workout. As the aim is to operate in a caloric surplus I would advise that you keep cardio to a minimum. The main focus is on the glutes but the guide works on your hamstrings and quads too. I’d recommend taking at least one rest day in between each session. There are written descriptions and video support showing you how to perform the exercises as effectively as possible as well as hints and tips on training and food/supplements to get the most out of this plan - this does not however include a meal plan.

The guide can be used at home and at the gym (it comes as one complete guide so if you like you can mix home and gym sessions) and there is guidance on how to perform the home adaptations. Although it’s only 4 weeks long there is enough content to last you several months. Do not be limited to to the set sessions. Just make sure you increase intensity each time round and keep your calories up! 

If you’re using the guide at home you will need:

• 2 dumbbells/kettlebells (optional)

• Resistance bands

• Yoga mat

• Chair/bench/stool

• Ankle weights (optional)

Fat loss one of your goals?

So the guide advises that you be in a caloric surplus however as you want to lose some body fat I’d recommend being in a caloric deficit. That being said as long as your overall ‘lower calorie’ intake is high in protein and carbs you can still tone and build muscle whilst losing body fat.

It also advises that you do minimal cardio however as you are trying to lose body fat too I’d also recommend adding at least 30 minutes of cardio at the end of the sessions prescribed in the guide.