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