Build-a-Booty

This program works great when combined with the Toned up program OR if using this program solely mix with light cardio 1-2 times per week.

Check below for guide on work schedule.

weekMon.Tues.Wed.Thurs.Fri.Sat.Sun.
1Legs 11-2 mile jogrestLegs 230 min. Spin20 min. HIITrest
2Legs 12 mile walkrestLegs 22 mile jogHikerest
3Legs 3Spin classrestLegs 430 min. swimHikerest
4Legs 3backyard soccerrestLegs 43 mile walk20 min. HIITrest
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Legs 1

Equipment needed: Squat rack, kettlebell or dumbbell

Warm up: 10 minutes – Do all exercises with bodyweight at end of warm up as first set

Goblet squats (go up in weight (10-20 pounds) every set) 15, 12, 10, 8, 8-5

Single Leg Romanian Deadlift (same weight every set (dumbbell or kettlebell) 10 ea.leg

Walking lunges (bodyweight) 30 every set

Skaters 30 every set

5 rounds Total – end with a stretch

Legs 2

Equipment needed: Squat rack, kettlebell or dumbbell, bench to step onto

Warm Up: Always do one set of workout with no weight as part of warm up.

Deadlift (up in weight (10 lbs.) every set) Reps: 15, 12, 10, 8, 8-5

Pistol Squat (pick a weight and keep it) 15 reps

Step ups (add weight optional) 10 reps each leg

Side lunge (add weight optional) 10 reps each leg

5 rounds total – end with a stretch

Legs 3

Equipment needed:

Warm up: 10 minutes + first set using bodyweight

Kettlebell swings (start with 15 reps and work your way up to 25)

Single leg split lunge (pick a weight and keep it) 10 ea. leg

Sumo Squat (add ~10 lbs. every set) 15 reps

Curtsey lunge (bodyweight) 15 each leg

Legs 4

Equipment needed:

Warm up: 10 minutes + first set using only body weight

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