What equipment do I need for Brazil Butt Lift?

Equipment needed for Brazil Butt Lift:

This post is pretty straight forward so I will keep it short & sweet =) 

The first week, you should be doing the workouts without the equipment. In addition to the Booty Sculpting Band included in the Base kit, you will need:

• Ankle weights: 1 to 5 lbs. per ankle weight depending on your fitness level. (1 lb weights OR my fav- the adjustable weights which go up to 5 lbs. I like these because you can work your way up. You won't outgrow these ankle weights. Worth the investment)
• Light and medium dumbbells or resistance bands: For dumbbells, you will need either a pair of 3 lb. and 5 lb. weights or a pair of 5 lb. and 8 lb. weights. If you use resistance bands instead of dumbbells, you will just need one set with light resistance (included in the Deluxe kit).

Optional equipment:

• Yoga mat
• Intermediate and Advanced Strength Bands (included in the Deluxe Kit)

Options:

Brazil Butt Lift Base Kit

Brazil Butt Lift Deluxe Kit

Brazil Butt Lift Challenge Pack

If you have other Brazil Butt Lift questions or would like to see results pictures, head over to my Q&A page or email me at heifnerk@gmail.com
If you would like me to personally coach you through the program, simple sign up for a free membership with me as your coach. 

What comes with Brazil Butt Lift?

I like you. I can tell you are a researcher like me haha I want to know what bells, whistles and perks come with the products I buy.  When I was thinking about buying Brazil Butt Lift, I wanted #1 the real deal #2 to know what comes with it #3 some perks!

If you have some other Qs that need As, head over to my Brazil Butt Lift page for a complete list of information. I'll try to keep this post short, sweet and focus on what comes in the box with your workout. I'll give you a complete list of the goods 

Brazil Butt Lift – What’s Included?

• 6 Workouts on 3 DVDs
• Booty Makeover Guide
• Booty Makeover Calendar
• Fat-Burning Food Guide
• TriAngle Training Workout Cards
• Measurement Tracker Card and Tape Measure

• 6-Day Supermodel Slimdown Plan
• Booty Sculpting Band
• Bum Bum Rapido Workout (10 minutes)
• Leandro's Secret Weapon (Bonus workout if you order through a coach)
• Free Online Support

Brazil Butt Lift comes with “extras” that Beachbody values at over a whooping $200. Don't you hate it when they say stuff like that? In my opinion, that is a over statement BUT I wouldn't devalue the extras. They are pretty awesome and can really help you complete the program. Let's dive in and I'll explain


Brazil Butt lift Sculpting Band

The sculpting band that’s included in the program is the yellow band and is the lightest of the three different levels of resistance that the band is sold in. It adds about 2-3 pounds worth of resistance, whereas the medium band adds 4-5 and the heavy band 6-8.

Looking at the picture to the left showing Leandro with the band gives you an example of how it works. The band usually wraps around the ankles to concentrate greater force on the butt muscles and inner thighs which automatically tighten up when the band is engaged. Using the band in conjunction with targeted butt and inner thigh exercises significantly decreases the amount of time it takes to see results. This is MY FAVORITE accessory! Love the booty band! I started with the yellow band and eventually worked my way up to the red.


Leandro’s Secret Weapon

This bonus workout is included only when you purchase Brazil butt Lift from an official Beachbody Coach. This extra DVD is about 20 minutes long which is perfect when you’re in a rush.

All you need is a handle towel as your prop to help you with the exercise, and you’ll get maximum lift in less time. The routine is short, but you’ll feel the burn and see dramatic, visible results.


Brazil Butt Lift Nutrition Plan

Nutrition is everything! If you want to see great results, you need to get your meal plan in check. This well designed nutrition plan will go a long way to you seeing fast results. The Brazil Butt Lift nutrition guide was developed by Leandro himself. In this guide he not only explains what to eat but also what to avoid. He also provides you with recipes for every meal of the day along with healthy snack ideas, and then organizes them which eliminates any guess work.

The recipes are actually pretty tasty. Leandro spices things up with unique Brazilian meals along with extremely simple creations that are low calorie, low carb, and high in flavor. For example for breakfast he has you eating goat cheese omelets with fruit filled Greek yogurt, a typical lunch might include a turkey and hummus wrap or a pita pizza topped with all kinds of delicious treats, for dinner there’s grilled salmon or turkey meatballs. Lots of variety!


Triangle Training Cards

Triangle training cards are your step-by-step instructions on how to properly do the 12 most commonly used exercises in the program. They’re lightweight design allows for easy use while traveling so that when you don’t have access to your DVDs or a player you can whip em out and still get butt lifting exercises.

There’s a total of 12 cards which contains information on both sides for each of the 12 moves. There’s also photos of a model progressing through the move from start to finish as well as your start and end position. On the backside of the cards you are given Leandro’s tips for the exercise. He also tells you what specific area of your body the exercise targets with an illustration of the area.


Brazil Butt lift Measurement Tracker Card

I love this little card. It's so helpful especially if you've never measured your body before. It’s very specific and hits many overlooked areas.

It’s important to write down measurements from all areas of your body. You might not be able to notice change, and often times the scale is not a good indicator either, but the measurement tracker won’t lie. This one accessory will be the best way you stay motivated. When you feel like giving up, pull out your old measurements and compare them to your 30 and 60 day numbers. You’ll be amazed at the transformation and will have renewed strength to carry on. 

6-Day Slim Down Guide

The 6-Day Slim Down guide is jump-start to get all the junk out of your system before you start taking on the meal plan and workouts. It’s the same plan that Leandro’s super model clients use to shed a few quick pounds before a photo shoot.

Although not a true diet or meal plan, the 6 day slim down establishes a baseline eating pattern that will throw your body into hyper gear and prep it for the real meal plan. This dietary confusion your body experiences flushes out water and excess fat that triggers fast weight loss.


Free Online Support

All Beachbody purchases come with online support at three different levels. There’s the free support that gives you access to the online WOWY gym, some expert advice and the message boards. 

You can join as a club member for a quarterly fee that includes live chats with the trainers, more recipes and meal plans as well as all kinds of calendars to track your eating habits, workout schedule etc.

If neither of those tickle your fancy, you can get access to becoming a full blown Beachbody coach that includes total access as well as all products at a 25% discount.

Which Brazil Butt Lift workout schedule should I follow?

All bootys are NOT the same! So fitness programs should not all be the same for everybooty (hehe) Whether you are a pancake, sponge bob or wide load- Brazil Butt Lift offers a different workout schedule to fit your shape and your goal. 

Whether you are thinking about getting BBL or you already have it...you have to first figure out...what type of booty do I WANT and have type do I HAVE.  Now it's important to remember that you are amazing and you should work on being YOUR best...not someone else's best...

I love love love Oxygen Magazine! and I've pinned a million hot fit bods on Pinterest but sometimes I worry that too many women are setting up unrealistic expectations for their body type.

As you are setting your goals, don't wish you have "so and so's" body. Set your goal to have YOUR BEST BODY!

So let's get to work!

There are 4 common types of butts
Too flat or square, Pear shape, Too Big, and combination.  I had NO trouble figuring out mine was too big haha Read the descriptions and see which one stands out to you.

1. Too Flat or Square

Shape: Lacking oomph? The flat fanny lacks shape and volume. This butt needs some POW! If you are this type, your straight shape extends from the waist to the thighs with no curves.

Solution: You will follow the "Lift & Shape" schedule. This schedule will help you shape and tone all of the butt muscles for a "volumizing" result! Follow this plan to get rounder and firmer!

2. Pear Shape

Shape: You are CURVY! which is a good thing but disproportional...a little too big below the hips and a little bit out of proportion. Larger hips & stubborn saddlebags that stick out to the side give you a wide-angle silhouette.

Solution:  You will follow the "Slim & Shape" schedule. This is going to deliver the optimal combo of cardio and toning work. Leandro's signature Brazilian dance moves will slim those bulges while the toning moves with shape the muscles underneath so your butt rounds out BEHIND you, not to the sides. 

3. Too Big

Shape: While your booty is round & full, it's too heavy and busts  out in the wrong places. Usually flabby and dimply (eek cellulite), it's a little too much of a good thing. 

Solution: You already have the volume- you just want to slim down and tame the beast. You need help getting rid of the cellulite so you require cardio and sculpting to burn the fat and shape your booty.  Follow the "Slim & Lift" schedule. You'll shape your booty in all of the right. To reduce cellulite, make sure you are eating a diet rich in natural whole foods and drink your water (60-100 oz).

4. Combination

Shape: Can't figure out what shape you have? Or maybe you are a lil of ALL of the above? All you need is to remove part of the fat and get some shapely toned muscles to add oomph to your backside.

Solution: You'll follow the "Classic" Schedule for the ultimate booty-beautifying results. You'll work everything in balance to create a bootylicious butt!

If you read all of these and you're still confused or your butt doesn't fit into any catagory...your booty is mostly likely a combination. You'll love the classic schedule. 
You can always switch it up later and honestly...you can NOT mess it up. I promise! You'll get amazing results no matter which schedule you follow!

Once you get your workout, you'll get this nifty little pencil test. I completely failed this!! Until I finished the workout anyway

So what is this workout all about? This video will give you an idea of what Leandro is like- he's the sweetest most hilarious trainer. I love his energy and cute accent!

BRAZIL BUTT LIFT RESULTS

If you want to get the absolute best results possible, I recommend a few things...

• Brazil Butt Lift workout
• Shakeology (replace one meal a day with it)
• A support system
• Accountability (see above)
• A HEALTHY, filling and nutritious diet (Shakeology plus the meal plan from BBL)

The EASIEST way to get all of those? Get Beachbody's BBL Challenge Pack. If you purchase it HERE, you will be assigned to MY team with ME as your personal coach. I will help you every step of the way. 

This includes the workout program, Shakeology, a customized meal planner and me! =) 

I'm starting a Bombshell Booty Challenge group soon. Looking for 5 girls to follow the workout schedule with me and get the BEST possible results so we can show off our skinny jeans and scrunch butt bikinis! lol Love those things! 

To join, get your Challenge pack and EMAIL ME! heifnerk@gmail.com

If you have more Brazil Butt Lift Questions, Check out my Q&A Page!

MY personal results from Brazil Butt Lift! I followed the Classic schedule for 6 weeks, ate a VERY clean diet, drank 60-100 oz of water daily  and I incorporated one shakeology shake in a day. If you would like me to coach you through the program for free, sign up on my team here

This is why it's SO vital to take your pics! You don't have to share them like Eunice did...but it really shows your progress! Go Eunice!

me!

My good friend Rachel Brook's 30 and 60 day progress with Brazil Butt Lift!

Good friend and mother of 3!!! Sarah Mullins progress with Brazil Butt Lift

Ryann's Brazil Butt Lift Results

Tracking Your Progress

Make sure you take Your progress pictures!!

What different body fat %s look like- the number on the scale isn't a good way to judge progress. You are better off judging by your body fat %

It's not always about the scale...in fact I don't judge my progress by the scale at all!

She did NOT do Brazil Butt Lift, but I want to illustrate a point...work your booty ladies!!

hehe

A great sample meal plan by Tosca Reno. I highly recommend her book "The Eat Clean Diet"

My gf's and fellow Brazil Butt Lift Lovers hehe

A sneak peak at Brazil Butt Lift Master Series  The next step after you've completed Brazil Butt Lift

Do you hold yourself back because you’re afraid that the outcome will somehow be negative?

-Reduce the time you are exposed to negativity and negative people
-Stop putting yourself down. Affirm that anything you desire is possible, and it will BE possible – even if you don’t have all the technical skills (with the right attitude, you can learn them).
-Believe in yourself and what you can do! You are stronger than you think!

The top pic is my friend Ryann's BBL results. The bottom comparison shows the difference between being "skinny" and HEALTHY. Work those MUSCLES! Give your body SHAPE and CURVES!

Butt workout and Accountability!

I take progress pics ALL of the time because sometimes I can't figure out if my mind is playing tricks on me. Just got back from Atlantis last week where i literally ate everything in site lol. I thought I gained 10 lbs in 4 days!!!

So I snapped a couple quick pics because I am going to be starting the Chalean Extreme/ Turbo Fire Hybrid Schedule on Monday!!! Gotta get ready for Vegas in June and lots of pool side fun this summer!

Please ignore my messy bed and crap everywhere lol

Ok I at least fixed the blankets lol I hope Im not the only one with a mess room!

Need a good quick workout for your butt? Only have 20 minutes? Try this!

Elvis Plié

Works core, hips, glutes, hamstrings, quads, and calves

Grab a 15- to 20-pound body bar with your hands wider than shoulder-width apart. Rest the bar across your shoulder blades and position your legs wider than shoulder-width apart with your toes turned out. Squat until your thighs are parallel to the floor (A). Rotate your entire body 90 degrees to the left 

(B). Return to center, stand, and squat again, this time rotating to the right. That’s one rep. Do two sets of 12 to 15, resting for 30 seconds between sets. 

Front Lunge Push-off
Works core, glutes, hamstrings, quads, and calves


Grab a pair of 10- to 15-pound dumbbells and stand with your feet 
together and your arms at your sides. Leading first with your left foot, lunge 
forward and lower your hips until both knees form 90-degree angles (A)With your right leg, pull yourself back to standing as you raise your left leg until your thigh is parallel to the floor (B). Balance on your right leg for one second, then return to start. Do 12 to 15 reps, then repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.




Sumo Squat and Leg Raise
Works core, hips, glutes, hamstrings, and quads 


Grab a 15- to 20-pound body bar with your hands wider than shoulder-width apart. Stand two feet to the right of a 12-inch-high step or bench. Position 
the bar across your shoulder blades. Step onto the bench with your left foot, then squat until your thighs are nearly parallel to the floor (A). Stand up, straightening your left leg as you lift your right leg straight out to the side 
(B). Balance on your left leg for one second, then return to start. Do 12 to 15 reps, then repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.



Lunge-reach combo
Works hips, glutes, hamstrings, and quads

Grab a pair of 10- to 15-pound dumbbells and stand with your feet together and your arms at your sides. Keeping your right leg straight and your toes facing forward, lunge to the left and lower your hips until your left thigh is parallel to the floor. Bend at the hips and lower the dumbbells so they’re on either side of your left calf (A). Return to center. Next, perform a reverse lunge, stepping back with your left leg. Bend at the hips and lower the dumbbells so they’re on either side of your right calf (B). Return to start. Do 12 to 15 reps, then repeat, lunging with your right leg. That’s one set. Do three sets, resting for 30 seconds between sets.

Curtsy Squat and Lift

Works core, hips, glutes, hamstrings, and quads 

 

Grab a pair of 12- to 15-pound dumbbells and stand with your feet hip-width
apart, arms at your sides. Cross yourright leg behind your left, slightly left of
your left heel, and rest your toe on the floor about two feet behind you (A).
Keeping your right heel up, squat down as far as you can without letting your
left knee extend past your toes (B). Straighten your left leg and raise your right leg as high as possible behind you, lowering your torso toward the floor (C). Return to start. Do 12 to 15 reps and repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.

Hip Bridge and Heel Drag Works core, glutes, hamstrings, quads, and calves 
Lie on your back with your lower legs on a stability ball. Raise your hips until they’re aligned with your feet and shoulders (A). Raise your left leg until the bottom of your foot is facing the ceiling (B). Press your right heel into the ball
and roll it toward your butt (C). Roll the ball back out. Keeping your hips lifted, repeat the rolling motion for 12 to 15 reps. Repeat on the other side, resting for 30 seconds beforehand if needed. That’s one set. Do three sets, resting for 30 seconds between sets.

Workout adapted from Womens Health & Fitness

Quick Abs & Butt Workout!

If you are even THINKING of skipping your workout because it's Friday....STOP IT!!! I found this awesome, quick workout that you can knock out before you head out!

I create this quick and effective workout for our friday nights when we usually skip the workout so we can go out. Well guess what, we don't have to skip it anymore. This is very quick but intense 10 minutes that will definitely tone up those abs and butt. -Thanks BikiniTrainer!

Beachbody Challenge!

Are you ready to take the challenge??

To kick off the Beachbody Challenge Groups I am starting a Brazil Butt Lift Challenge group because of such high demand!!!

My BBL Results!

Seriously, do not wait to message me to find out the details, every woman I know wants to lift or shape that butt, so get off yours and make it happen!http://ow.ly/7fOrI

Are you looking to firm up the rear end? Who says you can't be proud of your assets!? Whether you want to lift, shape, tone or firm that behind, I have got the solution for you! I'm running a 30 day BBL challenge, with 5 people in one group. I'm going to CLOSELY work with each of you to get MAX results and push you to your HIGHEST potential!! And sexiest booty! =)

With the BBL challenge, you get a month supply of Shakeology, a free trial of the club membership (grocery lists, customized meal plan with nutritional info according to YOUR height, weight, physical activity, and tastebuds ;-)) and brazil butt lift which has 6 DVDs-cardio, abs, upper body and lower body to target the bum bum!

With these 3 important Beachbody items you will see results; nutrition is 80% of health & weight loss so we are setting YOU up for SUCCESS! We will start this challenge mid Nov-mid december!

If you know ANYONE interested-please feel free to share this with them!
Here's a quick video on BBL:
http://beachbodycoach.com/esuite/home/trimandtoned?bctid=59417476001

I love my results, so I know that you can too =) Read more about the workout here: http://katiheifner.blogspot.com/2011/02/shake-your-bum-bum.html

YOU MUST REPLY by November 4th to be a part of challenge group !!!! ****

Starting another challenge group of 5 starting in the beg. of December also--hurry cuz slots are filling QUICK!!!! Must reply by Nov 14th to be a part of the 2nd group

Get Rid of Office @ss! Trade office butt for a beach butt!

I found this on Self.com and seriously I need to get my butt in gear...literally. Sitting all day sucks. I get sooo antsy sitting here and sometimes I swear I can FEEL the fat making itself at home lol

Your top enemy at the office isn't that gossipy girl in the desk next to yours... it's your chair! Sitting all day at work isn't doing your rear any favors, "The nerves that activate glutes can shut down, and the muscle begins to atrophy," personal trainer Sandra Hahamian tells SELF in the September issue, on newstands now.

So back your briefcase (Lisa Frank trapper keepers encouraged), and channel your inner school girl, because we're enrolling in Booty Camp!

To help keep our tush toned we went to Bootycamp instructor Lacey Stone, New York City-based Fitness Expert and Founder of LaceyStoneFitness.com. (She's worked with America Ferrea and Dr. Oz to name a few celeb fans.) "If you're willing to bring maximal effort you will see a pronounced butt-lift."

Stone says the best way to counteract the office sagging by focus on these three booty blasting exercises: Lunges, squats and deadlifts. Ready to de-droop your derriere? Try these 4 bootylicious exercises as demonstrated by Equinox Personal Training Manager Tabitha Sierra.

Single Leg Dumbbell Deadlift 
1. Stand on one leg with a slight bend in your knee, holding the dumbbells (12-15 lbs.) in your hands in front on your hips.
2. Slowly bend forward at the hips, keeping the dumbbells very close to your body barely skimming your shins (pictured). Your other leg will be raising behind the body in with a slight bend in the knee. Dumbbells should be as close as possible to your standing foot as possible (depending on flexibility) and the opposing leg should be lifting in a straight line as you tighten the opposite glute muscles.
3. Be careful not to round your spine or strain your neck to maintain a perfect posture spine position at all times - long and lean.
4. Return to starting position. Do 3 sets of 12-15 reps on each leg.

Booty Band Burns
1. Place the Booty band (any closed loop resistance band, like the Versa-Loop) around your legs, 3-4 inches above the ankle (below calf).
2. Take your legs a little wider that shoulder with apart in a squat position. Make sure that your knees to come over the tip of your toes and you do not have a hunched over back position. Lengthen your spine.
3. Slowly taking a baby step with your left foot followed by a baby step with your right foot, always maintaining the space between your legs from the starting position (pictured). Start moving to left for 60 seconds, you should start to feel an intense booty burn by 30 seconds. Once you hit 60 seconds stand up tall and recover for 15 seconds, then repeat movement in the opposite direction. This completes one set.
4. Perform 3 sets of 60 seconds to the moving to the right, and 60 seconds moving to the left.

Tush Toner
1. Stand with feet hip-width apart, arms straight out in front of you, hands clasped.
2. Squat, shifting weight to left leg and pressing left side of butt back as you cross arms over to the left side (pictured). Return to start for 1 rep.
3. Do 10 reps, then switch sides and repeat. Do 3 sets of 10 on each side.
4. To up the intensity, do the move 1 foot in front of a wall, bringing butt back to tap the wall when you squat.
*Exercise from SELF's September issue.

Booty Blaster
1. Stand with feet hip-width apart. Squat and rotate torso to left, extending right arm across body to the left (pictured).
2. Bend elbow to bring right hand in front of chest. Return to standing as you extend right arm to ceiling (think: disco arms!) for 1 rep.
3. Do 10 reps then switch sides; repeat. Do 3 sets on each side.
*Exercise from SELF's September issue.

Want to kick your butt into high gear? Try this bootylicious cross-training: "There's nothing like a good run to lean out those leg muscles and derriere. Surfing is also a great summer activity to work the glute muscles and stabilizers, and boot-camp style classes like my Bootycamp are great to because they often incorporate the lunges, squats and running elements," Stone says.