12 week booty bootcamp

85 Pages·0.592 MB·English

by  Daysha bodibiday

B O D I B I D A Y F I T N E S S
12
WEEK
BOOTY
Bootcamp
WELCOME!

IN THIS EBOOK YOU WILL FIND ALL OF
YOUR WORKOUTS FOR THE NEXT 12
WEEKS,

PLEASE REFER TO THE MEMBERSHIP
SITE FOR VIDEO DEMONSTRATIONS
AND FORM CORRECTION FOR EACH
EXERCISE.
PHASE 1:
WEEK 1:
DAY 1:
CIRC UIT 1
15 GOBLET SQUATS 
 15 SPLIT SQUATS (EACH LEG)
15 GLUTE BRIDGE
90s R EST
x REPEAT 2 MORE TIMES

CIRCUIT 2

15 LYING CLAMS (EACH SIDE)
15 SINGLE LEG DL (EACH LEG)
JUMP SQUATS (UNTIL FAILURE)
90s R EST
x REPEAT 2 MORE TIMES
DAY 2:
REST

TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER
BODY, ABS AND CALVES.
DAY 3:
CIRC UIT 1
15 REVERSE LUNGE (EACH LEG)
15 HIP THRUST
15 RDL’S
90s R EST
x REPEAT 2 MORE TIMES

CIRCUIT2

15 STEP-UPS (EACH LEG)
15 STANDING KICKBACKS (EACH LEG)
15 STANDING SIDEKICKS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES
DAY 4:
REST

TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER
BODY, ABS AND CALVES.
DAY 5:
CIRC UIT 1
15 GOBLET SQUATS 
 15 SPLIT SQUATS (EACH LEG)
15 GLUTE BRIDGE
90s R EST
x REPEAT 2 MORE TIMES

CIRCUIT 2

15 LYING CLAMS (EACH SIDE)
15 SINGLE LEG DL (EACH LEG)
JUMP SQUATS (UNTIL FAILURE)
90s R EST
x REPEAT 2 MORE TIMES
DAY 6:
REST

IF YOU HAVE BEEN WORKING OUT THE PAST 5
DAYS. TAKE THESE NEXT 2 DAYS OFF. 

YOU CAN DO ACTIVE REST DAYS LIKE YOGA
OR WALKING IF YOU'D LIKE.
DAY 7:
REST

GET A HEAD START FOR TOMORROW'S LEG
DAY BY FOAM ROLLING AND DOING SOME
ACTIVE STRETCHING.
WEEK 2:
DAY 8:
CIRC UIT 1
15 REVERSE LUNGE (EACH LEG)
15 HIP THRUST
15 RDL’S
90s R EST
x REPEAT 2 MORE TIMES

CIRCUIT 2

15 STEP-UPS (EACH LEG)
15 STANDING KICKBACKS (EACH LEG)
15 STANDING SIDEKICKS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES