12 WEEK BOOTY Bootcamp BODIBIDAY FITNESS WELCOME! IN THIS EBOOK YOU WILL FIND ALL OF YOUR WORKOUTS FOR THE NEXT 12 WEE
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12 WEEK BOOTY Bootcamp BODIBIDAY FITNESS
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: CIRCUIT 1
15 GOBLET SQUATS 15 SPLIT SQUATS (EACH LEG) 15 GLUTE BRIDGE 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
15 LYING CLAMS (EACH SIDE) 15 SINGLE LEG DL (EACH LEG) JUMP SQUATS (UNTIL FAILURE) 90s REST 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: CIRCUIT 1
15 REVERSE LUNGE (EACH LEG) 15 HIP THRUST 15 RDL’S 90s REST 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: CIRCUIT 1
15 GOBLET SQUATS 15 SPLIT SQUATS (EACH LEG) 15 GLUTE BRIDGE 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
15 LYING CLAMS (EACH SIDE) 15 SINGLE LEG DL (EACH LEG) JUMP SQUATS (UNTIL FAILURE) 90s REST 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: CIRCUIT 1
15 REVERSE LUNGE (EACH LEG) 15 HIP THRUST 15 RDL’S 90s REST 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
DAY 9:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 10: CIRCUIT 1
15 GOBLET SQUATS 15 SPLIT SQUATS (EACH LEG) 15 GLUTE BRIDGE 90s REST x REPEAT 2 MORE TIMES
CIRCUIT2
15 LYING CLAMS (EACH SIDE) 15 SINGLE LEG DL (EACH LEG) JUMP SQUATS (UNTIL FAILURE) 90s REST x REPEAT 2 MORE TIMES
DAY 11:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 12: CIRCUIT 1
15 REVERSE LUNGE (EACH LEG) 15 HIP THRUST 15 RDL’S 90s REST 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
DAY 13:
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 14:
REST GET A HEAD START FOR TOMORROW'S LEG DAY BY FOAM ROLLING AND DOING SOME ACTIVE STRETCHING.
WEEK 3: DAY 15: CIRCUIT 1
15 GOBLET SQUATS 15 SPLIT SQUATS (EACH LEG) 15 GLUTE BRIDGE 90s REST x REPEAT 2 MORE TIMES
CIRCUIT2
15 LYING CLAMS (EACH SIDE) 15 SINGLE LEG DL (EACH LEG) JUMP SQUATS (UNTIL FAILURE) 90s REST x REPEAT 2 MORE TIMES
DAY 16:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 17: CIRCUIT 1
15 REVERSE LUNGE (EACH LEG) 15 HIP THRUST 15 RDL’S 90s REST 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
DAY 18:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 19: CIRCUIT 1
15 GOBLET SQUATS 15 SPLIT SQUATS (EACH LEG) 15 GLUTE BRIDGE 90s REST x REPEAT 2 MORE TIMES
CIRCUIT2
15 LYING CLAMS (EACH SIDE) 15 SINGLE LEG DL (EACH LEG) JUMP SQUATS (UNTIL FAILURE) 90s REST x REPEAT 2 MORE TIMES
DAY 20:
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 21:
REST GET A HEAD START FOR TOMORROW'S LEG DAY BY FOAM ROLLING AND DOING SOME ACTIVE STRETCHING.
WEEK 4: DAY 22: CIRCUIT 1
15 REVERSE LUNGE (EACH LEG) 15 HIP THRUST 15 RDL’S 90s REST 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
DAY 23:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 24: CIRCUIT 1
15 GOBLET SQUATS 15 SPLIT SQUATS (EACH LEG) 15 GLUTE BRIDGE 90s REST x REPEAT 2 MORE TIMES
CIRCUIT2
15 LYING CLAMS (EACH SIDE) 15 SINGLE LEG DL (EACH LEG) JUMP SQUATS (UNTIL FAILURE) 90s REST x REPEAT 2 MORE TIMES
DAY 25:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 26: CIRCUIT 1
15 REVERSE LUNGE (EACH LEG) 15 HIP THRUST 15 RDL’S 90s REST 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
DAY 27:
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 28:
REST GET A HEAD START FOR TOMORROW'S LEG DAY BY FOAM ROLLING AND DOING SOME ACTIVE STRETCHING.
PHASE 2: WEEK 5: DAY 29: CIRCUIT 1
10 ONE-LEG HIP THRUST (EACH LEG) 10 LEG PRESS 10 ONE-LEGGED LEG PRESS (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
10 CURTSY SQUATS (EACH SIDE) 10 HAMSTRING CURLS (STABILITY BALL) 10 FRONT LUNGES (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
BOOTY BURN-OUT
30 SIDE TO SIDE BANDED 30 DONKEY KICKS (EACH LEG) 30 PEEING DOG (EACH LEG) THIS IS A BOOTY BURNOUT, SO ONLY ONE ROUND.
DAY 30:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 31: CIRCUIT 1
10 CURTSY SQUAT TO SIDEKICKS (EACH LEG) 10 SQUAT PULSES 10 HAMSTRING CURLS 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
10 REVERSE LUNGES (EACH LEG) 10 GOBLET SQUAT 10 ONE-LEGGED GLUTE BRIDGE (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
BOOTY BURN-OUT
30 SIDE TO SIDE BANDED (EACH LEG) 30 DONKEY KICKS (EACH LEG) 30 PEEING DOG (EACH LEG) THIS IS A BOOTY BURNOUT, SO ONLY ONE ROUND.
DAY 32:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 33: CIRCUIT 1
10 ONE-LEG HIP THRUST (EACH LEG) 10 LEG PRESS 10 ONE-LEGGED LEG PRESS (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
10 CURTSY SQUATS (EACH SIDE) 10 HAMSTRING CURLS (STABILITY BALL) 10 FRONT LUNGES (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
BOOTY BURN-OUT
30 SIDE TO SIDE BANDED 30 DONKEY KICKS (EACH LEG) 30 PEEING DOG (EACH LEG) THIS IS A BOOTY BURNOUT, SO ONLY ONE ROUND.
DAY 34:
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 35:
REST GET A HEAD START FOR TOMORROW'S LEG DAY BY FOAM ROLLING AND DOING SOME ACTIVE STRETCHING.
WEEK 6: DAY 36: CIRCUIT 1
10 CURTSY SQUAT TO SIDEKICKS (EACH LEG) 10 SQUAT PULSES 10 HAMSTRING CURLS 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
10 REVERSE LUNGES (EACH LEG) 10 GOBLET SQUAT 10 ONE-LEGGED GLUTE BRIDGE (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
BOOTY BURN-OUT
30 SIDE TO SIDE BANDED (EACH LEG) 30 DONKEY KICKS (EACH LEG) 30 PEEING DOG (EACH LEG) THIS IS A BOOTY BURNOUT, SO ONLY ONE ROUND.
DAY 37:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 38: CIRCUIT 1
10 ONE-LEG HIP THRUST (EACH LEG) 10 LEG PRESS 10 ONE-LEGGED LEG PRESS (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
10 CURTSY SQUATS (EACH SIDE) 10 HAMSTRING CURLS (STABILITY BALL) 10 FRONT LUNGES (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
BOOTY BURN-OUT
30 SIDE TO SIDE BANDED 30 DONKEY KICKS (EACH LEG) 30 PEEING DOG (EACH LEG) THIS IS A BOOTY BURNOUT, SO ONLY ONE ROUND.
DAY 39:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 40: CIRCUIT 1
10 CURTSY SQUAT TO SIDEKICKS (EACH LEG) 10 SQUAT PULSES 10 HAMSTRING CURLS 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2 10 REVERSE LUNGES (EACH LEG) 10 GOBLET SQUAT 10 ONE-LEGGED GLUTE BRIDGE (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
BOOTY BURN-OUT 30 SIDE TO SIDE BANDED (EACH LEG) 30 DONKEY KICKS (EACH LEG) 30 PEEING DOG (EACH LEG) THIS IS A BOOTY BURNOUT, SO ONLY ONE ROUND.
DAY 41:
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 42:
REST GET A HEAD START FOR TOMORROW'S LEG DAY BY FOAM ROLLING AND DOING SOME ACTIVE STRETCHING.
WEEK 7: DAY 43: CIRCUIT 1
10 ONE-LEG HIP THRUST (EACH LEG) 10 LEG PRESS 10 ONE-LEGGED LEG PRESS (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
10 CURTSY SQUATS (EACH SIDE) 10 HAMSTRING CURLS (STABILITY BALL) 10 FRONT LUNGES (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
BOOTY BURN-OUT
30 SIDE TO SIDE BANDED 30 DONKEY KICKS (EACH LEG) 30 PEEING DOG (EACH LEG) THIS IS A BOOTY BURNOUT, SO ONLY ONE ROUND.
DAY 44:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 45: CIRCUIT 1
10 CURTSY SQUAT TO SIDEKICKS (EACH LEG) 10 SQUAT PULSES 10 HAMSTRING CURLS 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2 10 REVERSE LUNGES (EACH LEG) 10 GOBLET SQUAT 10 ONE-LEGGED GLUTE BRIDGE (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
BOOTY BURN-OUT 30 SIDE TO SIDE BANDED (EACH LEG) 30 DONKEY KICKS (EACH LEG) 30 PEEING DOG (EACH LEG) THIS IS A BOOTY BURNOUT, SO ONLY ONE ROUND.
DAY 46:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 47: CIRCUIT 1
10 ONE-LEG HIP THRUST (EACH LEG) 10 LEG PRESS 10 ONE-LEGGED LEG PRESS (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
10 CURTSY SQUATS (EACH SIDE) 10 HAMSTRING CURLS (STABILITY BALL) 10 FRONT LUNGES (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
BOOTY BURN-OUT
30 SIDE TO SIDE BANDED 30 DONKEY KICKS (EACH LEG) 30 PEEING DOG (EACH LEG) THIS IS A BOOTY BURNOUT, SO ONLY ONE ROUND.
DAY 48:
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 49:
REST GET A HEAD START FOR TOMORROW'S LEG DAY BY FOAM ROLLING AND DOING SOME ACTIVE STRETCHING.
WEEK 8: DAY 50: CIRCUIT 1
10 CURTSY SQUAT TO SIDEKICKS (EACH LEG) 10 SQUAT PULSES 10 HAMSTRING CURLS 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2 10 REVERSE LUNGES (EACH LEG) 10 GOBLET SQUAT 10 ONE-LEGGED GLUTE BRIDGE (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
BOOTY BURN-OUT 30 SIDE TO SIDE BANDED (EACH LEG) 30 DONKEY KICKS (EACH LEG) 30 PEEING DOG (EACH LEG) THIS IS A BOOTY BURNOUT, SO ONLY ONE ROUND.
DAY 51:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 52: CIRCUIT 1
10 ONE-LEG HIP THRUST (EACH LEG) 10 LEG PRESS 10 ONE-LEGGED LEG PRESS (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
10 CURTSY SQUATS (EACH SIDE) 10 HAMSTRING CURLS (STABILITY BALL) 10 FRONT LUNGES (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
BOOTY BURN-OUT
30 SIDE TO SIDE BANDED 30 DONKEY KICKS (EACH LEG) 30 PEEING DOG (EACH LEG) THIS IS A BOOTY BURNOUT, SO ONLY ONE ROUND.
DAY 53:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 54: CIRCUIT 1
10 CURTSY SQUAT TO SIDEKICKS (EACH LEG) 10 SQUAT PULSES 10 HAMSTRING CURLS 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2 10 REVERSE LUNGES (EACH LEG) 10 GOBLET SQUAT 10 ONE-LEGGED GLUTE BRIDGE (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
BOOTY BURN-OUT 30 SIDE TO SIDE BANDED (EACH LEG) 30 DONKEY KICKS (EACH LEG) 30 PEEING DOG (EACH LEG) THIS IS A BOOTY BURNOUT, SO ONLY ONE ROUND.
DAY 55:
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 56:
REST GET A HEAD START FOR TOMORROW'S LEG DAY BY FOAM ROLLING AND DOING SOME ACTIVE STRETCHING.
PHASE 3: WEEK 9: DAY 57: CIRCUIT 1
12 PLIE SQUAT 12 RDL'S 12 ONE-LEGGED HIP THRUST (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
12 FRONT LUNGES (EACH SIDE) 12 REVERSE LUNGES (EACH SIDE) JUMP SQUATS (UNTIL FAILURE) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 3
12 ASSISTED PISTOL SQUAT (EACH LEG) 12 SIDEKICKS (EACH LEG) 12 RAINBOWS (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
DAY 58:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 59: CIRCUIT 1
12 GOBLET SQUAT 12 SPLIT SQUATS (EACH LEG) 12 GLUTE BRIDGE 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
12 LYING CLAM (EACH LEG) 12 ONE-LEGGED DEADLIFT (EACH LEG) JUMP SQUATS (UNTIL FAILURE) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 3
12 STEP-UPS (EACH LEG) 12 STANDING KICKBACKS (EACH LEG) 12 STANDING SIDEKICKS (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
DAY 60:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 61:
CIRCUIT 1
12 PLIE SQUAT 12 RDL'S 12 ONE-LEGGED HIP THRUST (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
12 FRONT LUNGES (EACH SIDE) 12 REVERSE LUNGES (EACH SIDE) JUMP SQUATS (UNTIL FAILURE) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 3
12 ASSISTED PISTOL SQUAT (EACH LEG) 12 SIDEKICKS (EACH LEG) 12 RAINBOWS (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
DAY 62:
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 63:
REST GET A HEAD START FOR TOMORROW'S LEG DAY BY FOAM ROLLING AND DOING SOME ACTIVE STRETCHING.
WEEK 10: DAY 64: CIRCUIT 1
12 GOBLET SQUAT 12 SPLIT SQUATS (EACH LEG) 12 GLUTE BRIDGE 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
12 LYING CLAM (EACH LEG) 12 ONE-LEGGED DEADLIFT (EACH LEG) JUMP SQUATS (UNTIL FAILURE) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 3
12 STEP-UPS (EACH LEG) 12 STANDING KICKBACKS (EACH LEG) 12 STANDING SIDEKICKS (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
DAY 65:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 66: CIRCUIT 1
12 PLIE SQUAT 12 RDL'S 12 ONE-LEGGED HIP THRUST (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
12 FRONT LUNGES (EACH SIDE) 12 REVERSE LUNGES (EACH SIDE) JUMP SQUATS (UNTIL FAILURE) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 3
12 ASSISTED PISTOL SQUAT (EACH LEG) 12 SIDEKICKS (EACH LEG) 12 RAINBOWS (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
DAY 67:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 68: CIRCUIT 1
12 GOBLET SQUAT 12 SPLIT SQUATS (EACH LEG) 12 GLUTE BRIDGE 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
12 LYING CLAM (EACH LEG) 12 ONE-LEGGED DEADLIFT (EACH LEG) JUMP SQUATS (UNTIL FAILURE) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 3
12 STEP-UPS (EACH LEG) 12 STANDING KICKBACKS (EACH LEG) 12 STANDING SIDEKICKS (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
DAY 69:
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 70:
REST GET A HEAD START FOR TOMORROW'S LEG DAY BY FOAM ROLLING AND DOING SOME ACTIVE STRETCHING.
WEEK 11: DAY 71: CIRCUIT 1
12 PLIE SQUAT 12 RDL'S 12 ONE-LEGGED HIP THRUST (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
12 FRONT LUNGES (EACH SIDE) 12 REVERSE LUNGES (EACH SIDE) JUMP SQUATS (UNTIL FAILURE) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 3
12 ASSISTED PISTOL SQUAT (EACH LEG) 12 SIDEKICKS (EACH LEG) 12 RAINBOWS (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
DAY 72:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 73: CIRCUIT 1
12 GOBLET SQUAT 12 SPLIT SQUATS (EACH LEG) 12 GLUTE BRIDGE 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
12 LYING CLAM (EACH LEG) 12 ONE-LEGGED DEADLIFT (EACH LEG) JUMP SQUATS (UNTIL FAILURE) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 3
12 STEP-UPS (EACH LEG) 12 STANDING KICKBACKS (EACH LEG) 12 STANDING SIDEKICKS (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
DAY 74:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 75: CIRCUIT 1
12 PLIE SQUAT 12 RDL'S 12 ONE-LEGGED HIP THRUST (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
12 FRONT LUNGES (EACH SIDE) 12 REVERSE LUNGES (EACH SIDE) JUMP SQUATS (UNTIL FAILURE) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 3
12 ASSISTED PISTOL SQUAT (EACH LEG) 12 SIDEKICKS (EACH LEG) 12 RAINBOWS (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
DAY 76:
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 77:
REST GET A HEAD START FOR TOMORROW'S LEG DAY BY FOAM ROLLING AND DOING SOME ACTIVE STRETCHING.
WEEK 12: DAY 78: CIRCUIT 1
12 GOBLET SQUAT 12 SPLIT SQUATS (EACH LEG) 12 GLUTE BRIDGE 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
12 LYING CLAM (EACH LEG) 12 ONE-LEGGED DEADLIFT (EACH LEG) JUMP SQUATS (UNTIL FAILURE) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 3
12 STEP-UPS (EACH LEG) 12 STANDING KICKBACKS (EACH LEG) 12 STANDING SIDEKICKS (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
DAY 79:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 80: CIRCUIT 1
12 PLIE SQUAT 12 RDL'S 12 ONE-LEGGED HIP THRUST (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
12 FRONT LUNGES (EACH SIDE) 12 REVERSE LUNGES (EACH SIDE) JUMP SQUATS (UNTIL FAILURE) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 3
12 ASSISTED PISTOL SQUAT (EACH LEG) 12 SIDEKICKS (EACH LEG) 12 RAINBOWS (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
DAY 81:
REST TAKE THIS AS YOUR REST DAY FROM LOWER BODY EXERCISES. WORK ON OTHER MUSCLES LIKE UPPER BODY, ABS AND CALVES.
DAY 82: CIRCUIT 1
12 GOBLET SQUAT 12 SPLIT SQUATS (EACH LEG) 12 GLUTE BRIDGE 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 2
12 LYING CLAM (EACH LEG) 12 ONE-LEGGED DEADLIFT (EACH LEG) JUMP SQUATS (UNTIL FAILURE) 90s REST x REPEAT 2 MORE TIMES
CIRCUIT 3
12 STEP-UPS (EACH LEG) 12 STANDING KICKBACKS (EACH LEG) 12 STANDING SIDEKICKS (EACH LEG) 90s REST x REPEAT 2 MORE TIMES
DAY 83:
CONGRATULATIONS!
YOU HAVE COMPLETED THE 12 WEEK BOOTY BOOTCAMP! YOU SHOULD BE EXTREMELY PROUD OF YOURSELF FOR COMING THIS FAR!! TAKE YOUR LAST AFTER PICTURE AND COMPARE IT TO YOUR FIRST ONE! ANY AMAZING CHANGES? WHAT YOU CAN DO NOW IS RE-DO THE COURSE AGAIN BUT ADD HEAVIER WEIGHT THAN WHAT YOU STARTED WITH! BUT IF YOU FEEL LIKE YOU NEED MORE 1-1 HELP FROM ME. APPLY FOR MY 1-1 COACHING HERE: BODIBIDAYCOACHING.COM
xoxo, . Daysha C