Training Program. Booty Lifting & Leg Tightening. WEEK 1: Day 1 Resistance Session. WEEK 1: Day 2 Resistance Session + Cardio
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- Linette Bridges
- 5 years ago
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1 Training Program Booty Lifting & Leg Tightening Warm up: be sure to warm up thoroughly prior to starting. Do 2 rounds of; 20 x squats, 20 x knee ups, 20 x star jumps, 20 x supermans or 5-min cardio. Training block: for the cardio; perform on cardio equipment such as, rower, x-trainer, bike, etc. For the resistance sessions, rest sec between sets, unless stated otherwise. WEEK 1: Day 1 Resistance Session Stiff legged deadlifts 4 15 Seated leg curls 3 15 Lying leg curls 4 15 Glute leg raises 3 20 Standing calf raises 3 15 Seated calf raises 2 12 WEEK 1: Day 2 Resistance Session + Cardio Push ups 4 10 Rolling planks 4 10 Rack chins 4 10 Dumbbell shoulder press 4 10 Dumbbell hammer curls 4 10 *complete all exercises without rest, then rest 60sec, repeat
2 WEEK 1: Day 3 Resistance Session Barbell squats 4 15 Leg press 4 15 Hack squats 3 15 Leg extensions 4 15 Bridges 4 20 WEEK 1: Day 4 Resistance Session + Cardio Abdominal crunches 4 20 Rolling planks 4 10 Plank jacks 4 20 Elbows to hands plank 4 10 Plank hold 4 30sec Mountain climbers 4 30sec *complete all exercises without rest, then rest 60sec, repeat WEEK 1: Day 5, 6, 7 Rest days (or split 4 days of exercise over the week) WEEK 2: Day 1 Resistance Session Stiff legged deadlifts 4 15
3 Seated leg curls 3 15 Lying leg curls 4 15 Glute leg raises 3 20 Standing calf raises 3 15 WEEK 2: Day 2 Resistance Session + Cardio Push ups 4 10 Rolling planks 4 10 Rack chins 4 10 Dumbbell shoulder press 4 10 Dumbbell hammer curls 4 10 *complete exercises without rest, then rest 60sec, repeat WEEK 2: Day 3 Resistance Session Barbell squats 4 15 Leg press 4 15 Hack squats 3 15 Leg extensions 4 15 Bridges 4 20
4 WEEK 2: Day 4 Resistance Session + Cardio Abdominal crunches 4 20 Rolling planks 4 10 Plank jacks 4 20 Elbows to hands plank 4 10 Plank hold 4 30sec Mountain climbers 4 30sec *complete all exercises without rest, then rest 60sec, repeat WEEK 2: Day 5 Resistance Session + Cardio Pull ups 4 10 Close grip pull downs 4 15 Hyperextensions 3 20 Close grip push ups 4 10 Cable push downs 3 10 Dumbbell shrugs 3 10 WEEK 2: Day 6, 7 Rest days (or split 5 days of exercise over the week)
5 WEEK 3: Day 1 Resistance Session + Cardio Barbell squats 4 8 Leg press 4 10 Stiff legged deadlifts 4 12 Leg extensions 3 15 Lying leg curls 3 15 Standing calf raises 2 12 Seated calf raises 2 15 WEEK 3: Day 2 Resistance Session Pull ups 4 10 Close grip pull downs 4 15 Hyperextensions 3 20 Close grip push ups 4 10 Cable push downs 3 10 Dumbbell shrugs 3 10 WEEK 3: Day 3 Resistance Session + Cardio Barbell bench press 3 8 Barbell incline bench press 3 10 Cable flys 3 12 Cable bicep curls 3 10
6 Dumbbell alternating dumbbell curls 3 10 WEEK 3: Day 4 Resistance Session Dumbbell squat press 5 15 Dumbbell lunges 5 10 Kettlebell clean and press 3 20 Kettlebell swings 3 20 Half burpees 3 15 WEEK 3: Day 5 Resistance Session + Cardio Barbell military shoulder press 3 8 Dumbbell seated shoulder press 2 12 Dumbbell lateral raises 2 12 Dumbbell hammer curls 3 12 Dumbbell seated alternate curls 2 12
7 WEEK 3: Day 6 Resistance Session Hanging knee raises 4 10 Lying leg raises 4 12 Abdominal bicycles 4 20sec Abdominal crunch twist 4 12 Supermans 4 20 Hyperextensions 4 20 WEEK 3: Day 7 Rest day (or split 6 days of exercise over the week) WEEK 4: Day 1 Resistance Session + Cardio Barbell squats 4 6 Leg press 4 6 Stiff legged deadlifts 4 8 Leg extensions 3 8 Lying leg curls 3 8 Standing calf raises 2 10 Seated calf raises 2 10 WEEK 4: Day 2 Resistance Session
8 Pull ups 4 6 Close grip pull downs 4 6 Hyperextensions 3 10 Close grip push ups 4 12 Cable push downs 3 8 Dumbbell shrugs 3 15 WEEK 4: Day 3 Resistance Session + Cardio Barbell bench press 3 6 Barbell incline bench press 3 6 Cable flys 3 8 Cable bicep curls 3 8 Dumbbell alternating dumbbell curls 3 8 WEEK 4: Day 4 Resistance Session Dumbbell squat press 5 15 Dumbbell lunges 5 10 Kettlebell clean and press 3 20 Kettlebell swings 3 20 Half burpees 3 15
9 WEEK 4: Day 5 Resistance Session + Cardio Barbell military shoulder press 3 6 Dumbbell seated shoulder press 2 8 Dumbbell lateral raises 2 8 Dumbbell hammer curls 3 8 Dumbbell seated alternate curls 2 8 WEEK 4: Day 6 Resistance Session + Cardio Hanging knee raises 4 10 Lying leg raises 4 12 Abdominal bicycles 4 20sec Abdominal crunch twist 4 12 Supermans 4 20 Hyperextensions 4 20
10 WEEK 4: Day 7 Rest day (or split 6 days of exercise over the week) WEEK 5: Day 1 Resistance Session + Cardio Barbell squats 4 8 Leg press 4 10 Stiff legged deadlifts 4 12 Leg extensions 3 15 Lying leg curls 3 15 Standing calf raises 2 12 Seated calf raises 2 15 WEEK 5: Day 2 Resistance Session Pull ups 4 10 Close grip pull downs 4 15 Hyperextensions 3 20 Close grip push ups 4 10 Cable push downs 3 10 Dumbbell shrugs 3 10 WEEK 5: Day 3 Resistance Session + Cardio Barbell bench press 3 8 Barbell incline bench press 3 10
11 Cable flys 3 12 Cable bicep curls 3 10 Dumbbell alternating dumbbell curls 3 10 WEEK 5: Day 4 Resistance Session Dumbbell squat press 5 15 Dumbbell lunges 5 10 Kettlebell clean and press 3 20 Kettlebell swings 3 20 Half burpees 3 15 WEEK 5: Day 5 Resistance Session + Cardio Barbell military shoulder press 3 8 Dumbbell seated shoulder press 2 12 Dumbbell lateral raises 2 12 Dumbbell hammer curls 3 12 Dumbbell seated alternate curls 2 12
12 WEEK 5: Day 6 Resistance Session + Cardio Hanging knee raises 4 10 Lying leg raises 4 12 Abdominal bicycles 4 20sec Abdominal crunch twist 4 12 Supermans 4 20 Hyperextensions 4 20 WEEK 4: Day 7 Rest day (or split 6 days of exercise over the week) WEEK 6: Day 1 Resistance Session + Cardio Barbell squats 4 8 Leg press 4 10 Stiff legged deadlifts 4 12 Leg extensions 3 15 Lying leg curls 3 15 Standing calf raises 2 12 Seated calf raises 2 15
13 WEEK 6: Day 2 Resistance Session + Cardio Pull ups 4 10 Close grip pull downs 4 15 Hyperextensions 3 20 Close grip push ups 4 10 Cable push downs 3 10 Dumbbell shrugs 3 10 WEEK 6: Day 3 Resistance Session + Cardio Barbell bench press 3 8 Barbell incline bench press 3 10 Cable flys 3 12 Cable bicep curls 3 10 Dumbbell alternating dumbbell curls 3 10 WEEK 6: Day 4 Resistance Session + Cardio Dumbbell squat press 5 15 Dumbbell lunges 5 10 Kettlebell clean and press 3 20 Kettlebell swings 3 20
14 Half burpees 3 15 WEEK 6: Day 5 Resistance Session + Cardio Barbell military shoulder press 3 8 Dumbbell seated shoulder press 2 12 Dumbbell lateral raises 2 12 Dumbbell hammer curls 3 12 Dumbbell seated alternate curls 2 12 WEEK 6: Day 6 Resistance Session + Cardio Hanging knee raises 4 10 Lying leg raises 4 12 Abdominal bicycles 4 20sec Abdominal crunch twist 4 12 Supermans 4 20 Hyperextensions 4 20
15 WEEK 6: Day 7 Rest day (or split 6 days of exercise over the week) Disclaimer By purchasing this program, you expressly agree that you are undertaking this program at your sole risk and that you are 18 years of age or older. Neither we, nor our affiliates, nor any of our officers, directors, or employees, agents, third-party content providers ("providers"), merchants ("merchants"), sponsors ("sponsors"), licensors ("licensors"), or the like (collectively, "associates"), will be responsible for any injury that may occur, nor do they warrant that the program will be uninterrupted or error-free; They do not make any warranty as to the results that may be obtained from the use of the program, or as to the accuracy, reliability, or currency of any information, content, service, or merchandise provided through the program. All information divulged in this program, including information relating to medical and health conditions, products and treatments, is for informational purposes only. It is often presented in summary or aggregate form. It is not meant to be a substitute for the advice provided by your own physician or other medical professionals or any information contained on or in any product packaging or labels. We recommend consulting with your physician prior to starting any diet, exercise or supplement program. You should not use the information given in your program for diagnosing a health problem or prescribing a medication.
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I attached some videos and explanations of some lifts that aren t super familiar in the lifting world.
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