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Booty and Abs

Boot Camp

Routine

Day 1

  • Squats 3 x 8
  • Hip Thrust 3 x 8
  • Romanian Deadlift 3 x 10
  • Lunge Pulses 2 x 10 per side
  • Hip Abduction 3 x 10
  • Glute Circles 3 x 20 secs per side
  • Squat Thrust 3 x 20 secs
  • Squat Jumps 3 x 10

Day 2

3 rounds 20 seconds each exercise, no rest in between exercises

  • 1 minute rest in between rounds
  • Sumo Deadlift
  • Side Lunges
  • Good Mornings
  • Hip Abduction (R)
  • Glute Kickback (R)
  • Hip Abduction (L)
  • Glute Kickback (L)

Day 3

3 rounds 20 seconds each exercise, no rest in between exercises

  • Kickstand Single Leg Deadlift 3 x 10 per side
  • Romanian Deadlift 3 x 8
  • Good Mornings 3 x 8
  • Half Kang Squat 3 x 10
  • Alternating Reverse Lunges 3 x 8 per side
  • Squat Jump to Plank 3 x 20 secs
  • Single Leg Hip Thrust 2 x 8 per side
  • Reverse Hyperextension 3 x 10
11

Front Dumbell Squat

11

Romanian Deadlift

11

Hip thrust

11

Lunge Pulses

11

Dumbell Hip Abduction

11

Glute Circles

11

Squat Thrusts

11

Squat Jumps