Booty BootCamp


November's Workout

Week 1 & 3

Day 1
Set 1 = Complete 3 Rounds
Banded Clamshells x 15 reps/ea
High and Narrow Leg Press x 15 reps
High Step Ups x 15 reps/ea
Set 2 = Complete 3 Rounds
Barbell Hip Thrusts x 15 reps
Glute Cable Kickbacks x 12 reps/ea
Barbell Good Mornings x 15 reps
Set 3 = Complete 3 Rounds
Barbell Glute Bridges x 15 reps
Box Squats x 15 reps
Set 4 = Complete 3 Rounds
Lower Back Extension Machine x 15 reps
Adductor Machine x 15 reps

 

DAY 2 UPPER BODY

 

Day 3
Set 1 = Complete 3 Rounds
Lying Leg Curls x 15 reps
1 Legged Leg Press Machine x 15 reps/ea
High Step Ups x 15 reps/ea
Set 2 = Complete 3 Rounds
Barbell Hip Thrusts x 15 reps
Barbell Straight Leg Deadlifts x 15 reps
Elevated Back Lunge x 12 reps/ea
Set 3 = Complete 3 Rounds
Barbell Glute Bridges x 15 reps
Leg Extensions x 15 reps
Set 4= Complete 3 Rounds
Barbell Front Squats x 15 reps
Banded Clamshells x 15 reps/ea

 

DAY 4 UPPER BODY

 

Day 5
Set 1 = Complete 3 Rounds
Glute Cable Kickbacks x 15 reps/ea
Rev Leg Extension Hip Thrusts x 15 reps
Abductor Machine - Raised x 15 reps
Set 2 = Complete 3 Rounds
Barbell Hip Thrusts x 15 reps
Jump Squats x until failure
Mini Step Ups x 12 reps/ea
Set 3 = Complete 3 Rounds
Leg Press x 15 reps
Barbell Glute Bridges x 15 reps
Set 4= Complete 3 Rounds
Barbell Deadlifts x 15 reps
Banded Lateral Walk Squats x 60 seconds

 

DAY 6,7 REST DAYS

 

Week 2 & 4

Day 1
Set 1 = Complete 3 Rounds
Banded Clamshells x 15 reps/ea
Weighted Dumbbell Walking Lunges x 15 reps/ea
Barbell Curtsy Lunges x 15 reps/ea
Set 2 = Complete 3 Rounds
Barbell Hip Thrusts x 15 reps
Barbell Glute Bridges x 12 reps
Jump Squats x until failure
Set 3 = Complete 3 Rounds
Banded Fire Hydrants x 15 reps/ea
Abductor Machine - Raised x 15 reps
Set 4= Complete 3 Rounds
Bubble Squats x 15 reps
Seated Leg Curls x 15 reps

 

DAY 2 UPPER BODY

 

Day 3
Set 1 = Complete 3 Rounds
Barbell Front Squats x 10 reps
High and Wide Leg Press x 15 reps
High Step Ups x 12 reps/ea
Set 2 = Complete 3 Rounds
Barbell Hip Thrusts x 15 reps
Barbell Glute Bridges x 12 reps
Side Lunges x 10 reps/ea
Set 3 = Complete 3 Rounds
Elevated Back Lunge x 12 reps/ea
Lying Leg Curls x 15 reps
Set 4= Complete 3 Rounds
Barbell Good Mornings x 15 reps
Banded Monster Walks x15 reps/ea

 

DAY 4 UPPER BODY

 

Day 5
Set 1 = Complete 3 Rounds
Bubble Squats x 15 reps
Barbell Curtsy Lunges x 15 reps/ea
Jump Squats x until failure
Set 2 = Complete 3 Rounds
Side Lunges x 12 reps/ea
Barbell Glute Bridges x 15 reps
Barbell Straight Leg Deadlifts x 15 reps
Set 3 = Complete 3 Rounds
Box Squats x 15 reps
Mini Step Ups x 15 reps/ea
Set 4= Complete 3 Rounds
Barbell Straight Leg Deadlifts x 15 reps
Seated Leg Curls x 15 reps

 

DAY 6,7 REST DAYS