Π±Π΅ΡΠΏΠ»Π°ΡΠ½ΡΠ΅ ΠΏΡΠΎΠ³ΡΠ°ΠΌΠΌΡ ΡΡΠ΅Π½ΠΈΡΠΎΠ²ΠΎΠΊ Ρ Π»ΠΎΠΈ ΠΊΠΈΠ½Π³
2021 FITober
Type: Full Body, Weight Loss
Equipment: Resistance Bands (Optional), Weights (Optional) Fitness Mat
2 workouts | 25 min (in total)
15 Full Body with Dumbbells
3 workouts | 40 min (in total)
Small Waist Round Butt
Get Fit Legs Workout
3 workouts | 40 min (in total)
Booty Isolation Workout
3 workouts | 25 min (in total)
15 Min Arms Workout
2 workouts | 30 min (in total)
15 Full Body with Dumbbells
Booty & Leg Workout
3 workouts | 30 min (in total)
3 workouts | 35 min (in total)
3 workouts | 45 min (in total)
3 workouts | 45 min (in total)
Hourglass Booty Workout
3 workouts | 45 min (in total)
Why is the schedule different? Why is there is there no day 1?
This Fitober follow along schedule goes according to real time and date, updating every week with new workout routines. This does mean that you will not be able to see past week schedules depending on what the date is. Sometimes challenges might feel like something that is too much to handle. So I wanted to create something that we can look forward to daily and you can follow along as your life schedule allows you to.
Is this a challenge/program?
Fitober is not the usual challenge/program that I put out. The concept of this follow along schedule is to keep our body happy, active and healthy as we wait for the next challenge. ItΠ²Π™ll be updated in every week so feel free to jump in anytime and follow along with the rest of us!
How do I follow this schedule?
ItΠ²Π™s simple! Follow the videos corresponding to the date in real life and you are good to go!
Should I start using full schedule?
No, just follow the workouts based on the date. The full schedule link is shared just as a reference but you do not need to start from a previous day. The whole purpose of this schedule is just to stay active with the community.
What’s the goal of this schedule?
The goal of the schedule is to stay active while we wait for the next challenge. A lot of people fall out of the habit of working out and itΠ²Π™s easy to feel unmotivated during these months as we get into the holiday season.
Can I follow this Fitober schedule while doing another program?
Are they going to all be new videos?
There will be a mix of existing and several new ones mixed into this follow along month!
Free Workout Programs
Free Home Workout Programs
Release date: Nov 2021
Type: Full Body, Weight Loss
Equipment: Dumbbells, Resistance Bands, Fitness Mat
Release date: Oct 2021
Type: Full Body, Weight Loss
Equipment: Dumbbells, Resistance Bands, Fitness Mat
Release date: July 2021
2021 2 Weeks Shred Challenge
Type: Full Body, Weight Loss
Equipment: Fitness Mat
Release date: Jun 2021
2021 Get Fit Challenge
Type: Resistance, Full Body
Equipment: Dumbbells, Resistance Bands, Fitness Mat
Release date: Apr 2021
2021 Summer Shred Challenge
Type: Weight Loss, Full Body
Equipment: Fitness Mat
Release date: Mar 2021
Weight Loss Challenge
Type: Weight Loss, Full Body
Equipment: Fitness Mat
Release date: Feb 2021
Type: Booty, Abs, Full Body
Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)
Release date: Jan 2021
Flat Stomach Challenge
Type: Abs, Full Body, Weight Loss
Equipment: Fitness Mat, Resistance Bands (Optional)
Release date: Nov 2020
2020 MOVE-mber Schedule
Type: Full Body, Weight Loss
Equipment: Fitness Mat, Dumbells (Optional), Resistance Bands (Optional)
Release date: Oct 2020
2020 Get Peachy Challenge
Type: Booty, Abs, Full Body
Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)
Release date: Aug 2020
2020 2 Weeks Shred Challenge
Type: Abs, Weight Loss, Full Body
Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)
Release date: Jul 2020
21 Days Get Fit Challenge
Type: Full Body, Resistance
Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)
2 Weeks Shred Challenge
Type: Abs, Weight Loss, Full Body
Equipment: Fitness Mat
2 workouts | 23 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
3 workouts | 33 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
4 workouts | 45 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
3 workouts | 35 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP4: Tight Core & Arms Workout
3 workouts | 35 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
4 workouts | 45 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP4: Tight Core & Arms Workout
4 workouts | 38 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
4 workouts | 47 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
EP4: Tight Core & Arms Workout
2 workouts | 23 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
4 workouts | 45 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
3 workouts | 33 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
4 workouts | 47 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
EP4: Tight Core & Arms Workout
How many videos am I supposed to do each day?
You are recommended to do ALL videos listed for each day. E.g. if a day has three videos, you should do all three. If a video is listed twice, you should do it twice. If you’re having trouble doing them, stick to the low impact versions until you get stronger.
Must I follow the videos in a particular order?
The order in which I listed them is my recommendation. You can break them up and do them across the day, but it’s worth just getting it all done in one session if you’re able.
It’s too hard! Any tips?
It’s meant to be hard! If it wasn’t hard, you wouldn’t get results. Don’t feel pressured in performing at 100% at the start. Go at your own pace, it’s totally fine and expected. The key is to keep track of your progress, slow down and focus on your breathing and form and aim to do better each day. Soon you’ll realise you’re much stronger and you’ll soon progress and be able to follow along all the way.
Can I take more rest days or change the schedule?
Yes, feel free to make changes as necessary and rest when you feel your body needs it. There is no one size fits all and this schedule is just my recommendation. For ladies, on your special day of the month, feel free to take the day off or do the low impact version if you can.
How do I engage my core?
What can I do to get the results I want?
What should I do after I finish the program?
It depends on your goals. Everyone’s physique is different and you may or may not see results you were expecting. I recommend giving yourself one week off entirely after the program as rest is important.
Do not measure your progress based on the weights on your scales! It’s not an accurate representation of your progress as there’s muscle gain, water weight, and other factors to consider. Some of you may be at your optimal weight and there’s only so much difference the scales will show. What I would recommend is taking progress photos, same angle, start of the day, same time, do it once a week. At the end of the program, look at your physical change and also how you FEEL. Feeling stronger, more confident and happier makes a huge difference in your everyday life and those are things people often forget about.
5 Weeks Booty Challenge
Type: Booty, Abs, Hourglass
Equipment: Fitness Bands
2 workouts | 30 min (in total)
Ep 1: Grow Booty & Not Thighs
2 workouts | 20 min (in total)
2 workouts | 30 min (in total)
Ep 2: Rounder Hips & Side Booty
Ep 1: Grow Booty & Not Thighs
2 workouts | 30 min (in total)
Ep 1: Grow Booty & Not Thighs
Ep 2: Rounder Hips & Side Booty
2 workouts | 20 min (in total)
2 workouts | 35 min (in total)
Ep 1: Grow Booty & Not Thighs
2 workouts | 25 min (in total)
2 workouts | 30 min (in total)
Ep 1: Grow Booty & Not Thighs
Ep 2: Rounder Hips & Side Booty
1 workouts | 10 min (in total)
3 workouts | 40 min (in total)
Ep 2: Rounder Hips & Side Booty
Ep 2: Rounder Hips & Side Booty (2nd Round)
Ep 1: Grow Booty & Not Thighs
2 workouts | 25 min (in total)
3 workouts | 30 min (in total)
Ep 4: Legs & Butt Workout
Ep 2: Rounder Hips & Side Booty
Ep 2: Rounder Hips & Side Booty (2nd Round)
1 workouts | 10 min (in total)
2 workouts | 35 min (in total)
Ep 5: Butt Workout with Dumbells
Ep 1: Grow Booty & Not Thighs
2 workouts | 20 min (in total)
3 workouts | 35 min (in total)
Ep 1: Grow Booty & Not Thighs
Ep 2: Rounder Hips & Side Booty
Ep 2: Rounder Hips & Side Booty
2 workouts | 25 min (in total)
Ep 2: Rounder Hips & Side Booty
2 workouts | 25 min (in total)
Ep 5: Butt Workout with Dumbells
Ep 2: Rounder Hips & Side Booty
2 workouts | 30 min (in total)
2 workouts | 35 min (in total)
Ep 4: Legs & Butt Workout
Ep 1: Grow Booty & Not Thighs
1 workouts | 10 min (in total)
1 workouts | 15 min (in total)
2 workouts | 30 min (in total)
Ep 1: Grow Booty & Not Thighs
Ep 2: Rounder Hips & Side Booty
3 workouts | 45 min (in total)
Ep 4: Legs & Butt Workout
Ep 1: Grow Booty & Not Thighs
Ep 2: Rounder Hips & Side Booty
2 workouts | 20 min (in total)
3 workouts | 40 min (in total)
Ep 5: Butt Workout with Dumbells
Ep 2: Rounder Hips & Side Booty
2 workouts | 25 min (in total)
3 workouts | 40 min (in total)
Ep 5: Butt Workout with Dumbells
Ep 4: Legs & Butt Workout
Ep 2: Rounder Hips & Side Booty
3 workouts | 35 min (in total)
Ep 2: Rounder Hips & Side Booty
Ep 2: Rounder Hips & Side Booty (2nd Round)
What is the goal of this program?
Will I really grow my butt?
There are no guarantees. This program is designed to build your glute muscles (grow your butt), but your results will be dependent on many factors, including your starting point, your genetics and a variety of other lifestyle factors. There’s also a limit to how much muscle you can build at home, without proper equipment. For the biggest gains, make sure you eat enough to to meet your energy and protein needs, and increase the intensity as you get stronger.
I feel like it is getting easier, what are some ways I can add intensity?
If it feels like it is getting easier, it is important to increase the intensity in one way or another in order to continue seeing results. The easiest way of increasing intensity is tension (e.g. using a tougher resistance band or using heavier dumbbells). Remember to make sure youΠ²Π™re using good technique, understand the full range of motion and find what works best for you to get good mind muscle connection.
I donΠ²Π™t feel the burn when I do some exercises, what should I do?
Glute activation is important in order for you to really feel and work the muscles to their best. I suggest you experiment and find what works best for you as it can differ from person to person. For exercises such as glute bridges, I recommend to point your feet outwards a little bit. This has helped me better activate my glutes. Another point is to make sure you are going through the full range of motion and squeeze each rep at the top.
Do I need to be in surplus to grow my booty? What should I eat?
ItΠ²Π™s important that you have enough protein while youΠ²Π™re building muscles. There is a lot of debate as to how much is «enough». If you eat meat (including fish) every day, or youΠ²Π™re a vegetarian and consume plenty of eggs and dairy, youΠ²Π™re probably getting enough protein. If youΠ²Π™re a vegan or vegetarian, make sure youΠ²Π™re eating plenty of beans, legumes, tofu, lentils and whole grains. Some recommendations for protein will indicate 1g/lb (2.2g/kg) of body weight, but these are generally targeted at body builders. 0.5-0.7g/lb (1-1.5g/kg) of body weight should be plenty for most people to see good results.
How do I gain a booty and loose fat at the same time?
Many people prefer to choose one or the other, as doing both at the same time can be tricky. If you incorporate the right amounts of resistance training and cardio, and fuel yourself correctly, it is possible to build a booty and lose fat at the same time.
Why is there no cardio in this program?
It’s too hard! Any tips?
It’s meant to be hard! If it wasn’t hard, you wouldn’t get results. Don’t feel pressured in performing at 100% at the start. Go at your own pace, it’s totally fine and expected. The key is to keep track of your progress, slow down and focus on your breathing and form and aim to do better each day. Soon you’ll realise you’re much stronger and you’ll soon progress and be able to follow along all the way.