Lauren Simpson Power Booty 2.0

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WEEK 1-2
GLutes
WEEK 1-2 Day 1
KB Box Squat 15 REPS X 3 SET Tempo: 2211
REST: NONE
Stand in front of a box, facing away from it, with a kettlebell held in front of
your chest. Hinge at the hips and squat down until your bum touches the
box, then press through the feet to stand back up.
DB lying 15 REPS X 3 SET Tempo: 2222
1
T leg curl REST: NONE
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Lie on the floor, face down, with a dumbbell held between your feet. Curl the
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dumbbell up, bending the knees. Lower back down.
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Sock Hamstring 15 REPS X 3 SET Tempo: 1111
Curl REST: 60 Secs
Lie on the floor, with a sock underneath your heels. Press the hips up off the
floor, and curl your heels in towards you, sliding the socks along the floor.
Keeping the hips up, stretch the legs back out long.
DB Glute 15 REPS X 3 SET Tempo: 1221
Bridge REST: NONE
1 Hold a DB just below your hips. Drive through your heels to push up fast, and

T squeeze at the top to engage your glutes. Slowly lower down each rep. If you
E don’t feel it in your glutes, lift your toes off the floor so only your heels are in
S contact.
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E DB 1 + 1/4 Rep 15 REPS X 3 SET Tempo: 1111
P
Romanian Deadlift REST: 60 Secs
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Stand with your feet hip width apart, hold a dumbbell in each hand in front of
your thighs. Hinge at the hips to lower the dumbbells down along your legs,
pushing the hips back. Come back up 1/4 of the way, then go back down to the
bottom of the rep. Squeeze the glutes and hamstrings to stand back up straight.
2
DB Good 15 REPS X 3 SET Tempo: 2211
Morning REST: NONE
Hold a dumbbell in each hand, with your palms facing the front of your
shoulders. Keeping a straight back, hinge forward at the hips bringing your
torso towards the floor. Squeeze the hamstrings to come back upright.
BB Frog Pumps 15 REPS X 3 SET Tempo: 1221
2
T REST: NONE
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Loop a booty band around your thighs, just above your knees. Lie on your
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R back with your feet together and knees out wide. Press through the feet and
squeeze the glutes to raise your hips up off the floor. Slowly lower back down.
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Reverse Lunges 15 REPS each leg X 3 SET Tempo: 2211
REST: 60 Secs
Stand with your feet together. Step backwards with one foot and lower the
knee down towards the floor. Stand back up with your feet together. This is
one rep. Perform all reps on one side before switching to the other.
3
BB Bridge 15 REPS X 2 SET Tempo: 1111
Abductions REST: NONE
Lie on the floor with a booty band around your knees. Knees are bent with your
feet on the floor hip width apart. Squeeze the glutes and lift the hips up towards
the ceiling, at the top abduct your legs out to the side feeling a squeeze in your
glutes, then bring them back in to centre then lower back down.
Booty Band 12 REPS each Way X 2 SET Tempo: 1111
Lateral Walks REST: NONE
Wrap the resistance band just above your knees. Squat down until parallel
keeping your knees out against the band. Take small steps one way for the
required number of reps, then repeat in the opposite direction ensuring glutes
are always engaged. Don’t stand up between reps!
Booty Band 15 REPS Each Leg X 2 SET Tempo: 1111
Donkey Kicks REST: NONE
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H Wrap the booty band just above your knees. Get on your hands and knees
S with your wrists aligned under your shoulders and knees under hips. Lift your
I left leg parallel to the floor with your knee bent and foot flexed. Slowly return
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to the starting position and repeat for same side.
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F
Booty Band 15 REPS Each Leg X 2 SET Tempo: 1111

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Step Outs REST: NONE
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L Hold a half squat position and step out as far as possible, keeping all the
G weight in your other leg. Repeat for the opposite leg keeping as much
tension on the band the whole time. The wider your steps, the harder this is.
Curtsy Lunges 15 REPS Each Leg X 2 SET Tempo: 1111
(Booty Band) REST: NONE
Stand with your feet hip width apart and a booty band around your knees. Take
a step back with one foot, bringing it behind your opposite leg and lunge down.
Stand back up to your starting position. Alternate legs.
Squat Pulses 15 REPS X 2 SET Tempo: 1111
REST: 30 Secs
Pulse slightly up and down from the bottom position where you would
normally stop your squat. Ensure you are pulsing above and below parallel.
Keep weight in the base of your big toe AND your heel when pulsing.
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Upper Body
WEEK 1-2 Day 2
Lateral Raise 2 Sec 15 REPS X 4 SET Tempo: 1221
Pause At Top Home REST: NONE
Stand with feet shoulder width apart. Back is straight and core is engaged.
Hold dumbbells next to side of body with palms facing towards you.
Keeping arms straight, raise them to shoulder height. Stop when arms are at
shoulder height and pause for 2 seconds. From this position lower your arms
completely to side of body.
Renegade 10 REPS EACH arm X 4 SET Tempo: 1111
1

T Rows (Home) REST: NONE
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S
Perform a plank position with feet apart, holding dumbbells instead of placing
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R hands on the ground. Lift one dumbbell up so the elbow stays close to the side
T of the body, lower this back down and repeat on the other side. Ensure the hips
and torso stay stable throughout.
Squat + Upright 15 REPS X 3 SET Tempo: 1111
Row + Press REST: 60 Secs
Come to standing position with feet shoulder width apart, chest up,
shoulders down and back, dumbbells at side of body. Lower down to squat
position, stand up and bring arms up to upright row (palms facing towards
body) and elbows wide. Lower back to a squat, and as you rise up press
weights straight above head. Lower back down and repeat motion.
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DB Front Raise 15 REPS X 4 SET Tempo: 1221
REST: NONE
Hold dumbbells in each hand. Slowly raise them up in front of you until
parallel to the floor. Keep a slight bend in your elbows. Pause at the top for 2
seconds before slowly lowering.
DB Rear Delt 15 REPS X 4 SET Tempo: 1221
2
T Fly Home REST: NONE
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S Place feet shoulder width apart and slightly bend at the hips. Hips and torso
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should almost be aligned. Keep back straight, core engaged, and eye level tall.
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Dumbbells start hanging by the side of the body. From starting position, fly
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your arms out to the side of your body. Stopping when in line with torso. Focus
on leading with your elbows, keeping a soft curve in the arm and slowly draw
the shoulders together. Pause at the top and then slowly lower back to starting
position.
Kneeling Single 15 REPS each Arm X 4 SET Tempo: 1111
Arm Arnold Press REST: 60 Secs
Kneel on the floor with one leg up in front of you. Hold a dumbbell to your
shoulder in the same side as the leg that is on the floor. Press the arm
straigh up to the ceiling, then lower back down. Keep the rest of your body
still.
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Glutes
WEEK 1-2 Day 3
Booty Band 15 REPS Each Leg X 3 SET Tempo: 1221
Kickbacks REST: NONE
Wrap the resistance band around both ankles. Slightly bend over and hold on
to the frame for balance. Kick one leg back high with a straight leg. Pause at
the top for 1 second and squeeze your glutes. Return to the starting position
and repeat for the same leg.
Standing Booty 15 REPS Each Leg X 3 SET Tempo: 1221
Band Abductions REST: NONE
Stand with feet hip width apart and a booty band around your thighs. Squat
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down and hold this position. Press the knees out, then bring them back in.

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C Booty Band B 15 REPS Each Leg X 3 SET Tempo: 2211
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Stance Squats REST: NONE
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Stand with a booty band around your knees and feet hip width apart, but one
foot slight behind your body and on it’s toes. Keeping the knees pressed out,
squat down, then press through the front heel to stand back up.
Booty Band B Stance 15 REPS Each Leg X 3 SET Tempo: 1111
Squat Pulses REST: 60 Secs
Stand with a booty band around your knees and feet hip width apart, but one
foot slight behind your body and on it’s toes. Keeping the knees pressed out,
squat down. Pulse slowly up and down in the bottom half, keeping the tension
through the front heel.
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Foot elevated 15 REPS Each Leg X 3 SET Tempo: 2211
lateral squat REST: NONE
Hold dumbbell at chest and bring one foot onto raised surface and extend
straight out. Lower on other leg into a single leg squat, shifting weight
backwards, keeping chest upright. Make sure you are shifting weight into
heel when pushing backwards. Stand upright and repeat on that leg.
Home DB Bulgari- 15 REPS Each Leg X 3 SET Tempo: 2211
1

T an Split Squat REST: NONE
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Hold dumbbells in each hand. Put one foot up behind you on a bench and
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R drop down like a squat and back up. Pause at the bottom of the movement
T for 1 second. Drive back to the starting position by pressing through your
front heel.
Bulgarian Split 15 REPS each leg X 3 SET Tempo: 1111
Squat Pulses REST: 60 Secs
Stand a large step in front of a chair, and place one foot on the chair behind
you. Hold a dumbbell in each hand. Lunge down into the front leg until
parallel. Come up halfway, then all the way back down. Continue these
pulses for the required reps.variation.
Heels Elevated 15 REPS X 3 SET Tempo: 2211
Goblet Squat Home REST: NONE
Hold a dumbbell under your chin, and place your heels on a weight plate.
When you are squatting down, keep your knees in line with your big toe. Keep
your chest up each rep to really work your upper back mobility. Ensure you
are going below parallel for maximum glute/hamstring activation.
DB Good Morning 15 REPS X 3 SET Tempo: 2211
2
T REST: NONE
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Hold a dumbbell in each hand, with your palms facing the front of your
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R shoulders. Keeping a straight back, hinge forward at the hips bringing your
torso towards the floor. Squeeze the hamstrings to come back upright.
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Booty Band Donkey 15 REPS each leg X 3 SET Tempo: 1221
Kick + Fire Hydrant REST: 60 Secs
Come to a four point kneeling position on the floor. Kick one leg straight back
behind you, squeezing the glute. Bring the knee back down. Straight away, lift
the leg out beside your body while maintaining the bend in your knee. Lower
back to the start position.
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DB Hip Thrust 15 REPS X 3 SET Tempo: 1111
1 -1/4 REST: NONE
Place your feet shoulder width apart with knees in line with heels, position
shoulder blades on bench and dumbbell rested on hip bone, with glutes
hovering off ground. From starting position, drive your hips towards the roof,
coming into a bridge position. Ensure back is flat and core is engaged. Pause
at top of the motion and then lower 1/4 of the way before driving back up to
3 the top. Slowly lower all the way back to the starting position. This is one rep.

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S BB B-Stance RDL 15 REPS Each Leg X 3 SET Tempo: 2211
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R Single Leg REST: NONE
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Stand with on one foot, and the other foot slightly behind and on your toes.
Loop a booty band around the bottom of the front foot and hold it with both
hands at the other end. Your back should be flat, and hips pushed back
behind you. Squeeze the glutes to stand up straight, pulling on the band.
Slowly lower back down.
Squat Jumps 15 REPS X 3 SET Tempo: 1111
(Home) REST: 60 Secs
Bend your knees and lower yourself down into a squat position. Keep your
chest upright, knees out and hips back. Push out of the balls of your feet
and explosively jump up as high as you can. When your feet touch the floor,
immediately squat down and repeat.
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Rest or Cardio
WEEK 1-2 Day 4
Ankle Reach’s 6 REPS Each side X 4 SET Tempo: 1111
REST: NONE
Position into a raised plank position. Shoulders over hands, core engaged
and flat back. From plank position, reach one hand to opposite ankle, repeat
on other side and alternate.
Cardio Burpee 10 REPS X 4 SET Tempo: 1111
REST: NONE
Start with feet shoulder width apart and standing tall. Lower both hands onto
1 the ground and jump both feet backwards, bringing you into a raised plank

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position. Jump feet towards hands, stand upright and explosivly jump straight
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up. Repeat motion.
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Single Lift + 10 REPS Each side X 4 SET Tempo: 1111
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I Twist REST: None
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Extend one leg straight on ground and other leg bent. Make sure back is flat
and core is engaged. Bring one hand behind head, and rest other on ground.
Keeping leg straight, lift torso and twist towards leg - simultaneously reach
opposite elbow to leg, and then slowly lower back down.
Crunches 12 REPS X 4 SET Tempo: 1111
REST: 60 Secs
Lie with your knees bend and feet on the floor. Hands are beside your
head, with elbows out wide. Crunch your head and shoulders off the floor,
squeezing the abdominals, then slowly return back down.
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