Lower Abs & Glutes: Your 12-Month At-Home Transformation

By Justin A Mitchell

No gym. No equipment. No excuses. Just a clear, expert-built plan to transform your lower abs and glutes in 12 months - from your living room.

I Want to Learn: Lower Abs & Glutes is a complete, coach-designed training program that takes you from absolute beginner to advanced - one month at a time. This isn't a random list of exercises pulled from the internet. It's a professionally structured, periodized program built the way a certified coach would design it for a paying client.

What's Inside
26 exercises - 12 lower-ab and 14 glute movements, each with step-by-step instructions, coaching cues, common mistakes to avoid, and progression/regression options for every fitness level
A full 12-month training plan organized into 4 progressive phases: Foundation, Development, Advanced, and Mastery
Printable weekly schedules so you always know exactly what to do each day
Built-in progress trackers with monthly check-ins for benchmarks, consistency, energy levels, and personal reflections
Warm-up and cool-down protocols to keep you training safely and recovering properly
A video reference appendix with a recommended instructional video for every exercise in the program

The 4-Phase Structure

Phase 1 - Foundation (Months 1-3): Activate the right muscles, build mind-muscle connection, and establish a consistent training habit with 3-4 sessions per week, 20-30 minutes each.

Phase 2 - Development (Months 4-6): Increase intensity with power-based movements and push your sessions to 30-40 minutes across 4 training days per week.

Phase 3 - Advanced (Months 7-9): Take on challenging progressions, athletic power drills, and peak-level training across 4-5 sessions per week, 40-45 minutes each.

Phase 4 - Mastery (Months 10-12): Integrate everything into a complete training system with 5 sessions per week and 45-50 minute workouts that prove how far you've come.

Who This Guide Is For

This guide is for anyone who wants stronger, more defined lower abs and glutes but doesn't know where to start - or has tried before and couldn't stick with it. Whether you're a complete beginner, a busy parent training at home, or someone returning to fitness after time away, this program meets you where you are and walks you forward.

About the Author

Justin Mitchell is a former USAG-certified gymnastics coach, former USTA instructor, and lifelong movement educator. He has trained alongside Olympic gymnasts and national team coaches through USAG and also attended NCA, UCA, and FCC coaching programs & camps. His coaching philosophy is simple: break it down, build it up, and make expert-level instruction accessible to everyone.

Your coach on paper - meeting you exactly where you are and walking you forward, one step at a time.

• Format: Paperback
• Language: English
• ISBN: B0GWXMFH4W
• ISBN13: 9798257061509
• Release Date: April 2026
• Publisher: Independently Published
• Length: 60 Pages
• Weight: 0.48 lbs.
• Dimensions: 0.2" x 8.5" x 11.0"