Workouts –

Monday:

4 Week Booty Building Week 1

• Treadmill Slides – set treadmill low (1-2 speed). Get into a low squat and side walk for 1 minute each side. Rest 1 minute. Repeat 10xs / 20 total reps (no treadmill? You can do these slow slides in your living room or outside! – 20 slow slides one way & back 8xs)
  ** keep butt down and back straight

• Fire Hydrants – get down on hands and knees, back straight, keeping knee bent lift leg vertically & slowly kick out straight. Repeat 3 sets 20 each side. (for more intense workout use cable machine weight or band)

• Air Squats – for 10 minutes straight 30 seconds of consecutive squats (like sitting into a chair) knees parallel to the ground. 30 second rest. Repeat till time expires. Feel the burn!

• Pulsing Squats – for 5 minutes straight. Get into a squat position, feet little wider than hip-width apart. 30 seconds pulse squat (just a little bounce rhythm) 30 second rest. Repeat until time expires.

• Burpees – 30 burpees. My biggest challenge this month is BURPEES to finish off each workout! Go at your own pace but keep that heart rate up and don’t stop moving!

  Tuesday:

• Kettle Bell Dead Lift – 25/50 lb. (whatever you are more comfortable with) make sure you are hinging at the hip and keep back straight. At the top squeeze your butt cheeks. 3 sets 15 (lighter weight 3 sets 25)

• Mountain Climbers – 5 sets 1 minute quick feet. 20 second rest in between.

• Wall Sits – post up against a flat surface, sit down against wall (like an imaginary chair) knees 90

  degrees. Hold for 1 minute. 30 second rest. Repeat 5xs (for a more intense workout rest a 25-

  45lb plate on your legs during the wall sit.)

• Inner/Outer thigh press – 3 sets 15 inner thigh. Squeeze together slowly and release 5 second

  count. (no machine? Either use a band or lay on your side and leg lift the opposite leg to work

  the inner thigh 3 sets 25)

• 40 burpees. Go at your own pace, don’t stop moving and keep that heart rate up!

  Wednesday:

• Smith Machine Squats – for those of you not familiar with the smith machine it is a squatting rack where the bar is attached to easier assist your workout and keep better form. You can also use a normal squatting rack if you are comfortable with proper form. Since this is week 1 you should be starting with 50% weight. 50% should be fairly easy

(the bar, 45lbs, or adding 10lb plates) 5 sets of increasing weight & reps. Set 2: 60% weight 8 reps
Set 3: 70% weight 6 reps
Set 4: 90% weight 4 reps

Set 5: 100% weight (heavy enough to do 2 hard reps)

• Dumbbell Step Ups – weight should be about 10-25lbs. Using a bench or box, alternate legs

  stepping up and lifting opposite knee. While opposite arm lifts overhead and same side stays to your side. 3 sets 20 reps. (no dumbbells or bench? Use chair to step up on but keep a quicker pace since no dumbbell, 3 sets 35 reps)

• Kick Backs – get down on hands and knees (like fire hydrants) keeping knees bent, kick up towards the ceiling, 5 sets 25 kicks (more intense workout connect to a cable machine, 3 sets 20)

• Jump Squats – drop into a squat and jump as high as you can. Repeat, explode! 3 sets 30 reps. Remember to rest when needed to keep proper form.

• 30 burpees - Remember you are going to be tired from doing jump squats but keep moving and finish strong!

  Thursday:

• Box Jumps – 3 x 30 always step down from the box to not hurt yourself. Jump up strong, step down, repeat quick pace. (no box? Use the stairs!)

• Dumbbell Lunges – 10/20 lbs dumbbells lunge 3 x 15 each side (30 total) keep back straight and knees behind your foot, don’t lean forward.

• Jumping Lunges – drop into a lunge and explode out switching legs back into a lunge. 3 x 30 total

• 5 Count Dead Lifts – take the bar (weight about 70%) legs little wider than shoulder-width apart,

  hinge slow 5 count down and lift 5 count up slow. 3 x 10

• 50 burpees – always keep moving, even a slow pace is progress to 50.

  Friday:

• Kettle Bell squat – hold kettle bell against chest, squat. Legs should go parallel to floor, make sure you are squeezing your butt cheeks at the top. 3 x 20 (no kettle bell, air squats 3 x 40)

• Plank Leg Lift – get into a low plank, alternate lifting legs (as high as possible, without straining)

• Inner/outer thigh press - 3 sets 15 outer thigh. Press out slowly and release 5 second count. (no machine? Either use a band or lay on your side and leg lift top leg to work outer thigh 3 sets 25)

• Sumo Squats – no weight, legs wider than shoulder-width 3 x 20

• 30 burpees

  Saturday:

• Squats – 3 x 8. This should be heavy weight (80-90%) 8 reps should be almost too difficult to finish. When doing these squats take a box or bench, sit into the squat and lift, squeeze butt cheeks at the top.

• Row Machine – 10 minutes hard or hit 100 calories slow pace

• Lateral Dumbbell Lunge - 10/20 lb dumbbell side lunges 3 x 15 each side (30 total) keep back straight and knees behind your foot, don’t lean forward. You can tap the weight on the floor if needed.

• 50 burpees! End the week strong & have an amazing weekend ! week 1 complete!
  ** remember to always warm up before each workout and cool down after or stretch! It will be a huge

key in changing your body.

Monday:

Week 2

• Glute Bridges - resting flat on your back, feet on the ground towards your body (comfortably), knees up. Press up (forming a bridge) and pelvic hip thrust towards the ceiling for 2 count, squeeze butt cheeks at the top. Back down for 2 count. 3 x 25. (intensify workout by adding a 25-35lb plate or medicine ball)

• Single Leg Glute Bridge – same form, one leg lifted up towards ceiling (keep foot pointed) hip thrust one leg 2 counts up and back down 2 counts. 3 x 25 (intensity by adding weight)

• Treadmill Sprints – set treadmill speed 5 & jog 1 minute. Sprint 1 minute (speed 7-8). Repeat jog/sprints for 12 minutes total. (no treadmill - jog outside! 1 minute jog, 1 minute sprint for 12 minutes)

• Leg Extensions – on the leg extension machine, 3 x 15 leg raises (weight that’s more difficult) no machine? Bulgarian squats on a chair. 3 x 25

• 30 burpees – remember proper form. Legs wide, arms close (push-up form) chest to ground
  
  TUESDAY

• Single Leg Dead Lifts – Standing on one leg, on the same side that you are hold the kettlebell. One leg lift, extending your free leg behind you for balance and lift kettle bell. 3 x 20 each leg

• Single Leg Rows – Standing on one leg, hold a dumbbell in the opposite hand. With free hand on a bench, row weight. 4 x 15

• Bench Mountain Climbers – same as mountain climbers, with feet elevated on a bench. 5 sets 1 minute quick feet. 20 second rest in between.

• Walking Forward/Backward Lunges – Lunge walk forward 20 / backward lunge 20 (3 sets)

• 40 burpees

  Wednesday:

• Bicycle Crunches – laying on your back alternate touching opposite elbow and knee (extend opposite leg straight)

• 2 Pulse Jump Squats – feet apart little further than hip-width, 2 pulse squats and explode out. Repeat 3 x 15

Wall balls – 10-14lb Medicine ball, facing a wall; squat and thrust ball high against wall. Keep proper form. Butt down back straight. 3 x 20

• High Plank Toe Taps – in a high plank position, take opposite hand and foot; touch, alternate. 3 x 15.

• 50 Medicine Ball Burpees – same as burpee, using 5lb medicine ball (no pushup, just high plank on ball)

  Thursday:

• Step Downs – opposite of step ups. Start on your knees, stand up, back to your knees, alternate legs. 3 x 40 (intensify workout add dumbbell, hold overhead)

• Over Head Press Squats – 10-20lb dumbbell/kettlebell squat with weight near chest, thrust up and press weight over head. 3 x 15

• Lateral Shuffle Push ups – defensive slide 10 steps, pushup, slide back 10 steps, push up. Repeat 25xs (25 total pushups)

• Bench Toe Taps – on a chair/bench/box alternate taping your feet as quick as possible for 1 minute straight, 20 second rest. Repeat 5xs (get that heart rate up)

• 20 Squat Burpees – finish strong and keep moving, keep that heart rate up!
  
  Friday:

• Barbell Hip Thrust – Same form as the glute bridges, now adding a barbell weights and post up against a bench. Thrust and squeeze butt cheeks at top. Hip thrust until fail (as many as possible reps). 3 sets. No barbell, glute bridge 3 x 25

• Superman – laying flat on your stomach, lift both arms and legs in unison, hold for 10-20 second count, back down 2 count. Repeat 5xs

• Bear Crawls – on all fours (hands and feet) facing the floor, crawl 1 minute forward, 1 minute backwards. Repeat 5xs. Rest when needed

• Crab Kicks – on all fours (hands and feet) facing the ceiling, alternate kicking legs 3 x 25

• 40 Burpees -

  Saturday:

• Over Head Step Ups – weight should be about 8-10lbs. Using a bench or box, alternate legs stepping up and lifting opposite knee. Keep weight overhead the whole time. 3 sets 20 reps. (no dumbbells or bench? Use chair to step up on but keep a quicker pace since no dumbbell, hold hands over your head the whole time. 3 sets 35 reps)

• Bike – 1 minute quick speed , 1 minute slow pace. 10 minutes

• Treadmill Sprint Dead Lifts – sprint speed 7-8 30 seconds, 10 kettlebell deadlifts on the side.

  Back to a sprint for 30 seconds. 5xs

• Over Head Toe Taps – same as toe taps with 8-10lb dumbbell held over head. On a

  chair/bench/box alternate taping your feet as quick as possible for 1 minute straight, 30 second

  rest. Repeat 5xs (get that heart rate up)

• 30 Burpees – Last workout of the week! Keep moving, don’t stop, finish at your own pace.

Monday:

Week 3

• Lunging Twists – Step forward with your left foot into a lunge position. From your torso, twist your upper body to the left, reaching across your left side with your arms outstretched. Slowly move your arms to center and step back up, repeat twisting to the other side. (intensify workout adding 10lb weight) 3 x 20 twists

• Toe Touch Push Ups – From a pushup position, reach with left hand and tap right foot (leaving feet on the ground, bridged), pushup, reach with right hand and tap left foot. Repeat 3 x 20 (10 each side)

• Pulse Squat Box Jumps – Pulse squat once and explode onto a bench/chair/box. Repeat 3 x 30. Remember to step down, to prevent injury.

• Back Extensions – Using a roman chair or hyperextension bench. Lye face towards the floor back straight and arms crossed on chest, lower (hinging at the hip down till 45 angle) lift back up slowly to starting position. (intensify workout hold 20 lb weight against chest) 3 x 15

• 30 Burpees Tuesday:

• Squat–90%heavy,4x8.1maxrep

• Weighed Leg lifts -

• Side Plank Knee Raises – In a side plank position, tap free knee to elbow continuously 3 x 25

• Standing Knee Raises – same as side plank, from a stance. Switch opposite knee to elbow. (right

  leg, left elbow tap) 3 x 15

• 40 Burpees

  Wednesday:

• Bottom Hold Squats – 75% heavy, lower into a squat and hold for 5 second count, lift for 2 count. 3 x 10

• Jumping Jacks – 3 x 100

• Cross Lunges – back step lunge, instead of standard lunge step back, cross to opposite side. Or

  curtsy position. 3 x 25 (add weight to intensify)

• Cable Inner/Thigh – attaching cable to ankle side kick outwards (outer thigh) rotate push inside

  of leg outward (inner thigh) 3 x 20

• 50 Burpees –

  Thursday:

• In/Out Squats – standing feet about normal stance, squat, jump feet out (litter wider than shoulder width, squat. Repeat in/out 30 total times. 3 sets.

• Jump Rope – 1 minute quick pace, 1 minute moderate pace. Rest 1 minute. Repeat 15 minutes

• Plank Up/Downs – starting in high plank position, lower your right elbow to the mat and then

  your left, coming into an elbow plank. put your right hand back on the mat and straighten your

• Inch Worm Pushups – Hinge forward at the hips and place your hands on the floor. With straight legs (slightly bent) walk your hands out to a plank position and perform a push-up. Walk your straight legs to your hands by peddling your feet forward. 3 x 10

• Air Squats – for 10 minutes straight 30 seconds of consecutive squats (like sitting into a chair) knees parallel to the ground. 30 second rest. Repeat till time expires. Feel the burn!

• 30 Burpees Tuesday:

• Ultimate Pike – into a wall pushup, legs on wall and hands on floor. Back straight push butt towards ceiling walking hands backwards, keep feet planted. Walk hands forward into starting pushup position. 3 x 10

• Plie Squats – Stand with your feet wider than shoulder-width apart, arms at your sides, and point your toes out at an angle. 3 x 30 (intensify workout add weight) 3 x 20

• Plie Calf Raises – Same stance as plie squat, calf raising 3 x 30 (intensify workout add weight) 3 x 20

• Jump Squats – drop into a squat and jump as high as you can. Repeat, explode! 3 sets 30 reps. Remember to rest when needed to keep proper form.

• 40 Burpees Wednesday:

• Plie Dead Lift – Stand with your feet wider than shoulder-width apart, arms at your sides, and point your toes out at an angle. Dead lift 3 x 10

• Barbell Bend Overs – Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. 3 x 15

• Bilateral Kicks – lying on a bench, (legs hanging off) hold onto the bench feet together and legs in butterfly stance. Kick backwards 3 x 30

• Sumo Squats – no weight, legs wider than shoulder-width 3 x 20

• 50 Burpees

  Thursday:

• Leg Press – leg press machine (sit and squat weight) 5 sets of increasing weight & reps. Set 2: 60% weight 8 reps

  Set 3: 70% weight 6 reps
  Set 4: 90% weight 4 reps
  Set 5: 100% weight (heavy enough to do 2 hard reps)

• V-Ups – To begin the exercise, keep your legs straight and lift them up, and at the same time raise your upper body off of the floor and reach for your toes with your hands. 3 x 25

• Butt Kicker/High Knee Combo – 1 minute butt kicks, 1 minute high knees. Rest 1 minute. Repeat for 15 minutes

• Cable Inner/Thigh – attaching cable to ankle side kick outwards (outer thigh) rotate push inside of leg outward (inner thigh) 3 x 20

• 20 Burpees
  
  Friday:

• Single Arm Dumbbell Snatch – 3 x 10 (5 each side) Straddle a dumbbell on the floor and place the feet between hip- and shoulder-width apart with the toes pointed slightly outward. Squat down with the hips lower than the shoulders and grasp the dumbbell with a closed, pronated grip with the elbow fully extended. As the lower body joints fully extend, rapidly shrug the shoulder of the arm holding the dumbbell. The elbow of the arm holding the dumbbell should be extended and pointed out to the side during the shrugging movement.

• Bent Over Dumbbell Raises – Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor.

• Kettle Bell Swings – 3 x 25 Lift the kettlebell off the ground and allow it to swing between your legs. Your knees should bend slightly during this movement. Keep your back flat and neck straight. Forcefully drive your hips forward to propel the kettlebell into the air. Control the kettlebell with your arms, but don't pull it up. The kettlebell should travel no higher than your shoulders.

• Plank Kick Backs – regular plank position, on elbows. Kick back, leg straight as high as possible. Alternate legs. 5 x 1 minute. Rest 1 minute between sets.

• 30 Burpees Saturday:

• Death By Wall Ball – complete 2 Wall Balls the first minute, 4 Wall Balls the second minute, 6 the third minute, and so on, continuing to add 2 each minute until you cannot complete the required number of reps in the given minute.