Mariela March 2016 Plan

Hi Mariela

The plan

We’re going to focus on the current plan for 3-5 more days. But you’ll have to do an epic butt/tiny waist regime everyday until the beginning of next week.

The new phase

You want upper butt growth. You want to shred your lower stomach.

So here’s what we’re going to do… Starting from Wednesday next week.


#1 Aphrodite Butt Building as your main workout regime


Aphrodite Butt Building

This is a very different regime than the Epic butt/Tiny waist body circuit…

> High reps
> High sets
> Moderate to heavy weight
> 4 workout days a week

That’s what Aphrodite Butt Building is. This will cause butt growth and shred your stomach.

But we’re going to need to add some extras to get there.


#2 You’re going to do the following everyday….

This months tailored daily exercises video (Upper butt focused included).



Upper butt

Hyper extended lunge – Bodyweight/Light weight – 10 reps x 2 sets alternating legs

Feet raised quadruped hip extension – 1 or 2 sets of ankle weights on – 10 reps x 2 sets alternating legs

Hyper extended hip extension super rep – 1 or 2 sets of ankle weights on – 10 reps x 2 sets alternating legs.

Hyper extended side to side floor leg lifts (Increased range of motion) – 15 reps x 2 sets alternating legs.



Abs area

One arm ski swings – Moderate weight dumbbell – 10 reps each side alternating – 2 sets

Super rep side to side leg raises

10 reps straight> 10 reps to the left> 10 reps to the right


Choose 2-3 upper butt exercises and 1-2 ab exercise to do daily.

#3 You’re going to do this on your off days

> HIIT cardio (This could include using the stairmaster).

But HIIT cardio usually works well via boxing, sprinting, cycling, swimming and badminton.

Use the doc below if you choose to sprint or cycle.

Your HIIT plan #1


Your nutrition plan

It’s all about making this work in sync with your workout regime above.

#1 You’re going to increase your total daily calorie intake by 200-300 calories. This is a simple case of eating the same meals… Just larger meals. So more rice, more chicken, or whatever the food is that’s on the plate.

#2 You’re going to 100% ‘heavy carb’ taper your dinner meals everyday.

That’s NO

> Rice
> Potatoes
> Pasta
> Oats

3-4 hours before you go to sleep at night.

This will prevent an unwanted build up of fat. So the only food that should be going into to your belly at this time of day is protein foods.

We’re going to continue to tweak S-curve nutrition.

Now let’s get to work…