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.
week | Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. | Sun. |
1 | Legs 1 | 1-2 mile jog | rest | Legs 2 | 30 min. Spin | 20 min. HIIT | rest |
2 | Legs 1 | 2 mile walk | rest | Legs 2 | 2 mile jog | Hike | rest |
3 | Legs 3 | Spin class | rest | Legs 4 | 30 min. swim | Hike | rest |
4 | Legs 3 | backyard soccer | rest | Legs 4 | 3 mile walk | 20 min. HIIT | rest |
5 | |||||||
6 | |||||||
7 | |||||||
8 |
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