Build-a-Booty

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