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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