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