Booty Day | 6

BOOTY DAY!

Cardio
Your choice
Before or after... After is probably better to get through all exercises.
Minimum 15 minutes

• Kneeling Heel Press - Kneeling on all fours, kick one leg straight behind you, pressing your heel up to the ceiling, bring it back into a crunch and repeat. 3 sets of 10-15 alternating legs.
   
• Kneeling Heel Press to Side-Lift - Kneeling on all fours and gripping a 5-8 lb weight with the back of your knee, kick one leg straight behind you, pressing your heel up to the ceiling. Bring back to center, then lift leg out to the side, hinging from the hips. Complete 10-15 reps on one leg before moving on to the next. 3 sets
   
• Squat Step-ups  - step up & down remaining in squat position. 3 sets of 15-20 reps
   
• Stationary Single-Leg Step Ups - keeping one leg on step at all times. Up & down remaining in squat position. 3 sets of 10-15 reps on each leg. Alternating legs
   
• Box Jumps -  with or without ankle weights 3 sets of 10-15 reps (if knees allow)
   
• Cable kickbacks - Attach an ankle cuff to the cable set at the lowest setting.  Bend over 90° so your upper body is even with the floor (important for preventing lower back tightness), keep your hips neutral straight - no twisting. Kick back, squeezing your glute and drop your foot back down slowly. 3 sets of 10-15 reps each leg.
   
• Front Squats off of bench - 3 sets of 10-15 reps
   
• Single Leg Deadlift - Keeping core tight & anchor leg as straight as possible. Minimum 25 lb. weight. 3 sets of 10-15 reps
   
• Walking lunges - 15-25 lbs each hand. 3 sets of 5 back & forth

Booty Day | 5

BOOTY DAY!

Position:
Make sure shoulders are back, chest out, chin up & abs tight!
NEVER let knees go over toes when lunging and squatting...knees should always be @ 90 degrees

Weight:
Start with moderate to heavy, end with *HEAVY*   |  The  more you lift, the less reps you will be able to do.
 When you add weight, you build muscle.   |    Light or no weight  burns out  and  tones (Lean muscle)

---

Perform jumping squats 20 reps in between each drill

---

• Ball roll-ins x Reverse leg raises- Lie flat on your back with your heels on your exercise ball. Squeeze your core, bring your heels in towards your butt and roll them back out. Butt should stay off the ground the entire time. Complete 10 reps then immediately complete 15 reverse leg raises with your stomach on the ball. 4 sets of each
   
• Abductor - On the seated abductor machine, the first 10 reps will be sitting, then increase the weight by about 15-20 lbs and complete the second 10 reps to equal 20 reps. 5 sets of 20 reps

I’m starting at 145  lbs, but do what is best for you.
 

• Cable Rope pull-throughs - This is very similar to Deadlifts, but with more focus on the booty. Attach a rope to the cable set at the lowest setting. With your back to the rope, take about 3 steps away and bend completely at the waist and between your legs to grab the rope. Make sure you are far enough away that you have to make an effort to reach the ropes. With knees slightly bent to keep balance, push legs through the floor, pull the rope through your legs as you straighten up to full standing position.  Make sure your back is flat, not rounded! If it begins to round, it is too heavy. Focus on form and move slowly here! Two counts up, Two counts down. Squeeze glutes and keep core tight for the whole movement and release when you return to bent over position. Full motion is bending over to standing upright. Go heavy here - looking. 4 sets of 10 reps. Increase weight by at least 5 lbs. between every set.

I’m starting at 50 lbs, but do what is best for you.

• Cable deadlifts- Attach a close grip handle to a cable at the lowest setting. Go heavy because there needs to be enough resistance to keep you up. Take a couple steps back, bend forward at the waist with back straight and a slight bend in your knees. You should feel a good stretch in your hamstring, in this position keep back straight and squeeze the life out of your glutes and use them to push you forward and back upright. 5 sets of 12 reps.

I’m starting at 70 or 80 lbs, but do what is best for you.

Core
Repeat 2x’s

25 Regular Sit Ups
12 Bicycles (4 count = 1)
15 Scissor Kicks (4 count = 1)
25 Straight Leg/Laying Down Sit Ups
10 V-Ups

Cardio

30 Mins - Your Choice Before or After
High incline & Intensity to burn that booty out.

Booty Day | 4

BOOTY DAY!!!

Position:
Make sure shoulders are back, chest out, chin up & abs tight!
NEVER let knees go over toes when lunging and squatting...knees should always be @ 90 degrees

Weight:
Start with moderate to heavy, end with *HEAVY*   |  The  more you lift, the less reps you will be able to do.
 When you add weight, you build muscle.   |    Light or no weight  burns out  and  tones (Lean muscle)

---

Perform jumping squats 20 reps in between each drill

---

• Ball roll-ins x Reverse leg raises- Lie flat on your back with your heels on your exercise ball. Squeeze your core, bring your heels in towards your butt and roll them back out. Butt should stay off the ground the entire time. Complete 10 reps then immediately complete 15 reverse leg raises with your ball. 4 sets of each
   
• Sumo Deadlifts x Band hip thrusts- Stand with feet wider than shoulder width, toes pointing outward. Bar over mid-foot. Push legs through the floor, keep the bar close to your body throughout the entire movement. Make sure your back is flat, not rounded! If it begins to round, its too heavy. Focus on form here! Squeeze glutes at the top of the movement. After completing one set of dl􀀂s, complete 15 hip thrusts. Place your band just over your knees and focus on driving your knees outward and exploding your hips up to the top.
   
• Side bench step-ups- Stand with a straight bar on your shoulders and a bench or box to your right. Pushing through your heels: step up with your right leg, come back down, do a quick tap with your left foot and go back up. Complete 10 reps on your right then repeat on your left. 4 sets on each leg. This is a quick & short movement. Don’t lock your knees.

I’m starting with 12 lb bar, but do what works best for you.
 

• Kneeling Heel Press to Side-Lift - Kneeling on all fours and gripping a 5-8 lb weight with the back of your knee, kick one leg straight behind you, pressing your heel up to the ceiling. Bring back to center, then lift leg out to the side, hinging from the hips. Complete 25 reps on one leg before moving on to the next.

Cardio

Your Choice

Minimum 2 miles;
High incline & Intensity to burn that booty out.

Booty Day | 3

Booty Day

• Cable kickbacks x Side kicks- Attach an ankle cuff to the cable set at the lowest setting. Bend over so your upper body is parallel with the floor (important for preventing lower back tightness), keep your hips neutral and do not twist or open up to the side. Kick back, squeeze your glute and repeat for 10 reps, then kick to the side for 10 reps in an abduction motion. Repeat on the opposite side. 4 sets of each, on each leg.
  I'm starting at 40 lbs. for the kickback and dropping to 20 for side kick, but do what is best for you. 
   
• Deadlifts- Your choice between conventional or sumo, if you do not have a barbell you can do these on the smith machine. If your gym has bumper plates, use those to warm up so the bar is at a proper height from the floor. Bar over mid-foot. Push legs through the floor, keep the bar close to your body throughout the entire movement. Make sure your back is flat, not rounded! If it begins to round, it is too heavy. Focus on form here! Squeeze glutes at the top of the movement. 4 sets of 10 reps.  Keep the weight the same for the 1st two sets, then Increase weight by at least 5 lbs. between every set (Two 2.5 plates on each side is fine).
  I’m starting with 25 lbs on each side of the smith machine, but do what works best for you.
   
• Side bench step-ups- Stand with a straight bar on your shoulders and a bench or box to your right. Pushing through your heels: step up with your right leg, come back down, do a quick tap with your left foot and go back up. Complete 10 reps on your right then repeat on your left. 4 sets on each leg. This is a quick & short movement. Don’t lock your knees.
  I’m starting with a 12 lb bar, but do what works best for you.
   
• Cable rope pull-throughs - This is very similar to Deadlifts, but with more focus on the booty. Attach a rope to the cable set at the lowest setting. With your back to the rope, take about 3 steps away and bend completely at the waist and between your legs to grab the rope. Make sure you are far enough away that you have to make an effort to reach the ropes. With knees slightly bent to keep balance, push legs through the floor, pull the rope through your legs as you straighten up to full standing position.  Make sure your back is flat, not rounded! If it begins to round, it is too heavy. Focus on form and move slowly here! Two counts up...Two counts down. Squeeze glutes and keep core tight for the whole movement and release when you return to bent over position. Full motion is bending over to standing upright. Go heavy here - looking. 4 sets of 10 reps. Increase weight by at least 5 lbs. between every set.
  I’m starting at 50 lbs, but do what is best for you. 
   
• Abductor - On the seated abductor machine, complete 5 sets of 20 reps. The first 10 reps will be sitting, then stand, increasing the weight 15-20 lbs and complete the second 10 reps.
  I’m starting sitting with 115 lbs and standing at 130. Because it is the last workout and the booty will already be burning, These numbers could decrease by about 10 lbs. But always try to push for more without hurting yourself!

CARDIO
Your Choice

Minimum 2 miles;
High incline & Intensity to burn that booty out.

NO CORE

Booty Day | 2

Cardio
Your Choice
15 minutes

• Sideways leg press x High leg press- Position yourself in the leg press seat so you’re sitting on one hip. Place your top foot on the platform and drive through your heel. Complete 10 reps then repeat on opposite side. After you’re done with those, immediately place both feet high and complete 10 reps. 4 sets of each round. 
   
• Cable kickbacks- Attach an ankle cuff to the cable set at the lowest setting.  Bend over 90° so your upper body is even with the floor (important for preventing lower back tightness), keep your hips neutral straight - no twisting. Kick back, squeezing your glute and drop your foot back down slowly. 4 sets of 8 reps each leg. 
   
• Side lunge x Curtsy lunge- Holding a dumbbell in each hand, lunge to your right side then curtsy to your left side. Complete 8 reps on each side for 4 sets. 
   
• Smith sumo squat pulses- On the smith machine, place your feet wider than shoulder-width apart, toes pointing outward. Squat down low, come up half way, squat back down and repeat. 4 sets of 10 reps. For each rep try increasing the weight by 5-10 lbs each time. 

Core

25 Regular Crunches
Exercise Ball Pass-
Lie flat on your back and hold an exercise ball straight over your head on the floor. Crunch up and pass the ball to your feet, flatten out then crunch up and pass it back to your hands. Every pass = 1 rep. 20 reps.
Planks - 3 10-second planks
Hip tap planks - 3 10-second rounds