{"id":1985,"date":"2023-01-24T18:24:11","date_gmt":"2023-01-24T18:24:11","guid":{"rendered":"https:\/\/coquifitness.com\/?p=1985"},"modified":"2023-01-24T18:31:25","modified_gmt":"2023-01-24T18:31:25","slug":"strong-curves-bootyful-beginnings-workout","status":"publish","type":"post","link":"https:\/\/coquifitness.com\/?p=1985","title":{"rendered":"Strong Curves: Bootyful Beginnings Workout"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1985\" class=\"elementor elementor-1985\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2a4d9974 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2a4d9974\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5e05d4bb\" data-id=\"5e05d4bb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4ea31cc6 elementor-widget elementor-widget-text-editor\" data-id=\"4ea31cc6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><\/p>\n<figure><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/coquifitness.com\/wp-content\/uploads\/2023\/01\/e09a84b0-9119-41b8-a95c-7c493679ffcc.png\" alt=\"\" width=\"401\" height=\"602\"><\/figure>\n<p><\/p>\n<p><\/p>\n<p><strong>&nbsp;<\/strong><\/p>\n<p><\/p>\n<p><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/coquifitness.com\/?p=1985\/#i\" >&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/coquifitness.com\/?p=1985\/#_Bret_Contreras_The_Glute_Training_Expert_and_Creator_of_the_Strong_Curves_Workout\" >&nbsp;Bret Contreras: The Glute Training Expert and Creator of the Strong Curves Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/coquifitness.com\/?p=1985\/#The_Workout_Routine\" >The Workout Routine<\/a><\/li><\/ul><\/nav><\/div>\n<h2 data-pm-slice=\"1 1 []\"><span class=\"ez-toc-section\" id=\"i\"><\/span>&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: rgb(30, 41, 59); font-family: &quot;Inter var&quot;, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, &quot;Segoe UI&quot;, Roboto, &quot;Helvetica Neue&quot;, Arial, &quot;Noto Sans&quot;, sans-serif, &quot;Apple Color Emoji&quot;, &quot;Segoe UI Emoji&quot;, &quot;Segoe UI Symbol&quot;, &quot;Noto Color Emoji&quot;; font-size: 17.5px; white-space: pre-wrap;\">Developed by Bret Contreras, the Strong Curves Bootyful Beginnings workout is specifically created for ladies wanting to augment their gluteal muscle strength and shape. This program promotes a progressive approach beginning with bodyweight exercises before eventually including more complex movements and higher weights as you become stronger. Compound lifts such as hip thrusts, glute bridges, kettlebell swings, and lunges make up this routine \u2013 offering an effective yet fun way to condition your glutes! The workout also includes exercises that target other muscle groups such as the core, legs, and lower back, in order to balance and support the glutes. The routine is designed to be done 3-4 times per week and it can be modified to cater to different fitness levels.<\/span><br><\/p>\n<p><\/p>\n<p><\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"_Bret_Contreras_The_Glute_Training_Expert_and_Creator_of_the_Strong_Curves_Workout\"><\/span>&nbsp;Bret Contreras: The Glute Training Expert and Creator of the Strong Curves Workout<span class=\"ez-toc-section-end\"><\/span><\/h2><p style=\"border-color: rgba(226,232,240,var(--tw-border-opacity)); --tw-border-opacity:1; --tw-shadow:0 0 transparent; --tw-ring-inset:var(--tw-empty, ); --tw-ring-offset-width:0px; --tw-ring-offset-color:#fff; --tw-ring-color:rgba(0,38,234,0.5); --tw-ring-offset-shadow:0 0 transparent; --tw-ring-shadow:0 0 transparent; margin-bottom: 0px; cursor: text; counter-reset: list-1 0 list-2 0 list-3 0 list-4 0 list-5 0 list-6 0 list-7 0 list-8 0 list-9 0; color: rgb(30, 41, 59); font-family: &quot;Inter var&quot;, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, &quot;Segoe UI&quot;, Roboto, &quot;Helvetica Neue&quot;, Arial, &quot;Noto Sans&quot;, sans-serif, &quot;Apple Color Emoji&quot;, &quot;Segoe UI Emoji&quot;, &quot;Segoe UI Symbol&quot;, &quot;Noto Color Emoji&quot;; font-size: 17.5px; font-style: normal; font-weight: 400; white-space: pre-wrap;\"><br style=\"border-width: 0px; border-color: rgba(226,232,240,var(--tw-border-opacity)); --tw-border-opacity:1; --tw-shadow:0 0 transparent; --tw-ring-inset:var(--tw-empty, ); --tw-ring-offset-width:0px; --tw-ring-offset-color:#fff; --tw-ring-color:rgba(0,38,234,0.5); --tw-ring-offset-shadow:0 0 transparent; --tw-ring-shadow:0 0 transparent;\"><\/p><p style=\"border-color: rgba(226,232,240,var(--tw-border-opacity)); --tw-border-opacity:1; --tw-shadow:0 0 transparent; --tw-ring-inset:var(--tw-empty, ); --tw-ring-offset-width:0px; --tw-ring-offset-color:#fff; --tw-ring-color:rgba(0,38,234,0.5); --tw-ring-offset-shadow:0 0 transparent; --tw-ring-shadow:0 0 transparent; margin-bottom: 0px; cursor: text; counter-reset: list-1 0 list-2 0 list-3 0 list-4 0 list-5 0 list-6 0 list-7 0 list-8 0 list-9 0; color: rgb(30, 41, 59); font-family: &quot;Inter var&quot;, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, &quot;Segoe UI&quot;, Roboto, &quot;Helvetica Neue&quot;, Arial, &quot;Noto Sans&quot;, sans-serif, &quot;Apple Color Emoji&quot;, &quot;Segoe UI Emoji&quot;, &quot;Segoe UI Symbol&quot;, &quot;Noto Color Emoji&quot;; font-size: 17.5px; font-style: normal; font-weight: 400; white-space: pre-wrap;\">Bret Contreras is a renowned coach and researcher in the field of strength and conditioning, earning him the well-deserved title of glute training expert. He has established himself as one of today\u2019s most authoritative figures with his popular workout program \u201cStrong Curves\u201d gaining immense traction. He has earned both a Bachelor of Science and Master of Science in Sports Science, as well as Rehabilitation. Contreras is an accomplished professional with expertise as a Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting Coach, and Functional Movement Systems (FMS) specialist. He is the author of several acclaimed books, such as \u201cStrong Curves: A Woman\u2019s Guide to Building a Better Butt and Body\u201d, \u201cThe Glute Lab\u201d and his latest endeavor, \u201cAdvanced Techniques in Glutei Maximi Strengthening\u201d. As the founder of BretContreras.com, he generously shares his knowledge regarding strength and conditioning as well as expertise in the fitness field with all who visit his website.<\/p>\n<p><\/p>\n<p><\/p>\n<h2><br><\/h2>\n<p><\/p>\n<p><\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Workout_Routine\"><\/span>The Workout Routine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div>&nbsp;<a href=\"https:\/\/coquifitness.com\/wp-content\/uploads\/2023\/01\/Bootyful-Beginnings.xlsx-.zip\">Click Here To Download PDF&nbsp;<\/a><\/div>\n<div>&nbsp;<a href=\"https:\/\/docs.google.com\/spreadsheets\/d\/1WWvSowayXmypwoBCMHAAcwJ1GfUBDk_j\/edit?usp=sharing&amp;ouid=101709697858532511456&amp;rtpof=true&amp;sd=true\">Click Here For Spreadsheet<\/a><\/div>\n<p><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1be12ee elementor-widget elementor-widget-embedpres_elementor\" data-id=\"1be12ee\" data-element_type=\"widget\" data-widget_type=\"embedpres_elementor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n\t\t<div class=\"embedpress-elements-wrapper \" id=\"ep-elements-id-1be12ee\">\n\n\t\t\t\t\t\t\t<div id=\"ep-elementor-content-1be12ee\" \n\t\t\t\t\tclass=\"ep-elementor-content \n\t\t\t\t\t \n\t\t\t\t\t  ep-content-protection-disabled \n\t\t\t\t\tsource-default\t\t\t\t\t\">\n\n\t\t\t\t\t<div id=\"1be12ee\" \n\t\t\t\t\t\tclass=\"ep-embed-content-wrapper \n\t\t\t\t\t\t \n\t\t\t\t\t\t \n\t\t\t\t\t\t\" \n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t>\n\n\t\t\t\t\t\t<div id=\"ep-elementor-content-1be12ee\" \n\t\t\t\t\t\t\tclass=\"ep-elementor-content \n\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t  ep-content-protection-disabled \n\t\t\t\t\t\t\tsource-default\">\n\n\t\t\t\t\t\t\t<div >\n\t\t\t\t\t\t\t\t<div id=\"1be12ee\" \n\t\t\t\t\t\t\t\t\tclass=\"ep-embed-content-wraper \n\t\t\t\t\t\t\t\t\t\" \n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t\t>\n\n\t\t\t\t\t\t\t\t\t<div class=\"ose-google-docs ose-uid-71919f72f146cf652c7844b2b018c059 ose-embedpress-responsive\" style=\"width:600px; height:550px; max-height:550px; max-width:100%; display:inline-block;\"><iframe allowFullScreen=\"true\" src=\"https:\/\/docs.google.com\/spreadsheets\/d\/e\/2PACX-1vSWd1Uv1eMw8pkXQGjDS7lKPe43UqqcugpoLWl4a-eZnqi2t8N4cj3va7E1cQ5F9w\/pubhtml?widget=true&#038;headers=false\" frameborder=\"0\" width=\"600\" height=\"550\" allowfullscreen=\"true\" mozallowfullscreen=\"true\" webkitallowfullscreen=\"true\"><\/iframe><\/div>\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\n\t\t<\/div>\n\n\n\t\t\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>&nbsp; &nbsp; Developed by Bret Contreras, the Strong Curves Bootyful Beginnings workout is specifically created for ladies wanting to augment their gluteal muscle strength and shape. This program promotes a progressive approach beginning with bodyweight exercises before eventually including more complex movements and higher weights as you become stronger. Compound lifts such as hip thrusts, &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/coquifitness.com\/?p=1985\"> <span class=\"screen-reader-text\">Strong Curves: Bootyful Beginnings Workout<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":1812,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"right-sidebar","site-content-layout":"default","ast-global-header-display":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[36],"tags":[],"class_list":["post-1985","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Strong Curves: Bootyful Beginnings Workout - Coqui Fitness<\/title>\n<meta name=\"description\" content=\"Start your journey to a stronger and more shapely booty with the Strong Curves: Bootyful Beginnings Workout. The program is designed to tone and strengthen your glutes through effective exercises. Try it now and see the results for yourself!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/coquifitness.com\/?p=1985\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Strong Curves: Bootyful Beginnings Workout - Coqui Fitness\" \/>\n<meta property=\"og:description\" content=\"Start your journey to a stronger and more shapely booty with the Strong Curves: Bootyful Beginnings Workout. The program is designed to tone and strengthen your glutes through effective exercises. 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