Saturday, May 5, 2012

Bootie Workout

3 Day Booty and Leg Workout workout

This is a pretty serious workout. Watch your knees and make sure you have good posture. 

3 day butt/leg work out

8 week program 
Weeks 1 -2 no weights 15 reps 2 sets 
Weeks 3 -4 add weight 12 reps 3 sets
Weeks 5 - 6 add 5% more weight 10 reps 3 sets
Weeks 7-8 add 5% more weight  8 - 10 reps 3 sets 

Day 1 - Monday
Dead lifts
Butt lifts with 

Squats with kick back 
Explosive lunges
Single leg squats
*Box hops right to left 

Day 2 - Wednesday
Standing Step up kick backs 
3 Way Lunge
Good mornings
Ballet squats
Ski Lunges

Day 3 - Friday
Split Squat
Hamstring Curl 
Walking Lunges
Side lunges 
Jump Squats 

If you don't know what the exercise is just YouTube it. 
If you don't have a Olympic bar (for like Good mornings) then just use hand weights. If you don't have hand weights stick with 15 reps 2 sets the first 2 weeks then 15 reps 3 sets the rest of the time. 
Weights are going to make the difference. 

*Make it a HIIT (high intensity interval training) and go fast to raise the heart rate.


Linda Brown said...

Day 1 Monday Completed!

Linda Brown said...

Day 1 Monday Completed


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