Boot Camp – Ripped City Gym

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

Front Dumbell Squat

Romanian Deadlift

Hip thrust

Lunge Pulses

Dumbell Hip Abduction

Glute Circles

Squat Thrusts

Squat Jumps