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  • Bootyful Week1

    Загружено:

    Tina Dinh
    260 просмотров1 страница
    This document outlines a 4-week booty workout program with workouts focused on glutes and lower body on Mondays, Wednesdays, and Fridays. Each workout consists of 2 circuits (A and B) made up of 2 exercises each, to be performed with short rest periods between sets. Rep ranges and bodyweight exercises are provided for each day along with space to track weight and repetitions for 3 sets. Tuesdays, Thursdays, and Saturdays involve cardio or HIIT training. The goal is to improve glute and lower body strength and size over the 4 weeks.

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    Bootyful-Week1

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    Bootyful-Week1

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    This document outlines a 4-week booty workout program with workouts focused on glutes and lower body on Mondays, Wednesdays, and Fridays. Each workout consists of 2 circuits (A and B) made up of 2 exercises each, to be performed with short rest periods between sets. Rep ranges and bodyweight exercises are provided for each day along with space to track weight and repetitions for 3 sets. Tuesdays, Thursdays, and Saturdays involve cardio or HIIT training. The goal is to improve glute and lower body strength and size over the 4 weeks.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    260 просмотров1 страница

    Bootyful Week1

    Загружено:

    Tina Dinh
    This document outlines a 4-week booty workout program with workouts focused on glutes and lower body on Mondays, Wednesdays, and Fridays. Each workout consists of 2 circuits (A and B) made up of 2 exercises each, to be performed with short rest periods between sets. Rep ranges and bodyweight exercises are provided for each day along with space to track weight and repetitions for 3 sets. Tuesdays, Thursdays, and Saturdays involve cardio or HIIT training. The goal is to improve glute and lower body strength and size over the 4 weeks.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 1

    For week beginning Weight:

    % Fat:
    Booty-ful Beginnings Workouts / Weeks 1-4
    For all weeks: Perform one set of A1 then immediately follow it with one set of A2.
    Rest 30-90 seconds, and repeat until all sets are completed. Do the same for B1 and B2.

    Monday: Workout A Set 1 [ Weight/Rep ] Set 2 [ Weight/Rep ] Set 3 [ Weight/Rep ]


    A1. Bodyweight Glute Bridge 10-20 reps / / /
    A2. One-Arm Dumbbell Row 8-12 reps (each) / / /
    B1. Bodyweight Box Squat 10-20 reps / / /
    B2. Barbell Bench Press 8-12 reps / / /
    Dumbbell Romanian Deadlift 10-20 reps / / /
    Side Lying Abduction 15-30 reps (each) left / right
    Front Plank 20-120 seconds seconds
    Side Plank from Knees 20-60 seconds left sec / right sec
    Tuesday: Cardio or HIIT

    Wednesday: Workout Set 1 [ Weight/Rep ] Set 2 [ Weight/Rep ] Set 3 [ Weight/Rep ]


    A1. Bodyweight foot elevated single-leg
    / / /
    glute bridge 10-20 reps
    A2. Front Lat Pulldown 8-12 reps / / /
    B1. Bodyweight Step Up 10-20 reps left / right / /
    B2. Dumbbell Military Press 8-12 reps / / /
    Bodyweight 45° back extension 10-20 reps / / /
    Side Lying Clam 15-30 reps (each) left / right
    Crunch 15-30 reps
    Side Crunch 15-30 reps left / right
    Thursday: Cardio or HIIT

    Friday: Workout C Set 1 [ Weight/Rep ] Set 2 [ Weight/Rep ] Set 3 [ Weight/Rep ]


    A1. Glute March 60 sec., alternate legs seconds seconds seconds
    A2. Seated Row 8-12 reps / / /
    B1. Bodyweight Parallel Squat 10-20 reps / / /
    B2. Dumbbell Incline Press 8-12 reps / / /
    Bodyweight Single-Leg RDL 10-20 reps (ea) / / /
    X-Band Walk (Light Tension) 10-20 steps (ea) left / right
    RKC Plank 10-30 seconds seconds
    Rope Horizontal Chop 10 reps (each) left / right
    Saturday: Cardio or HIIT

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