• Author / Uploaded
• Ashita Sharma

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Booty x body boost by Linn Lowes

Plan Overview I have designed my new fitplan for anyone hat has spent a little time in the gym, but wants to take their training to the next level! We are going to be focusing on building glutes and giving you that perfect booty, but you will also be improving you overall health and strengthenig the entire body. This is a gym based program that will have you in the gym with me five das per week, for just over an hour each day. If you are looking to build lean muscle, tone your abs and booty, and try some exiting exercises, you are going to be thrilled with the results!

Day 1 – Lower body bang • banded monster walk 3 x30s • bench barbell step up 3 x30 reps (15 each leg) • dumbell donkey kick 3 x30 reps (15 each leg) • hip thruster into single leg abduction 3 x40 reps (20 each side) • squat with barbell between legs/kettlebell 3 x15 reps SUPERSET (3 sets): donkey kick in leg curl maschine + machine hip thruster

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Day 2 – Upper body boost warm up – incline treadmill walk 10 min sitting row 3x20 reps (10 each arm) • standing back cross 3x10 reps • lat pulldown 3 x10 reps 3 way raise (lateral raise into front raise into elbow up raise) 3 x12 reps • oblique heel touch 3x24 reps (12 each side) • plank with shoulder touch 3 x30 reps (15 each arm) • cable crunch 3 x2 reps •

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Day 3 – Guns x booty warm up – incline treadmill walk 10 min parallel step up 3x4 reps (12 each leg) • dumbell glute bridge 3x12 reps • kickback in leg extension machine 3x24 reps (12 each leg) • head crusher on bench 3x10 reps • one arm cable hammer curl 3x24 reps (12 each arm) • straight bar tricep pressdown 3x10 reps • •

Day 4 – Rest day

Day 5 – Body x build •

warm up – incline treadmill walk 10 min • weighted squat 4x6reps • hip thruster 4x8 reps • leg curl 4x8 reps • leg extension 4 x8 reps • leg press 4 x8 reps

Day 6 – Female force • burpee 2x15 reps • dumbell squat into shoulder press 2x15 reps • knee crusher 2 x30 reps (15 each side) • reverse crunch 2 x12 reps • single leg glute bridge 2x30 reps (15 each side) • standing cable one arm row 2 x30 reps (15 each) • tricep push on kettlebell to squat 2x15 reps Day 7 – Rest day

Day 8 – Lower body bang

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• warm up incline walk 5min SUPERSET (3 sets): cable jump squat + cable squat monster walk • cable pull through straight legs 3x20 • clamshell banded 3x20 per leg • hamstring curl on bench into pushing up (hold db with legs) 3x15 • kneeling on knees half jump with glute squeeze 3x15 Day 9 – upper body boost

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• kneeling back cable pulldown 3x10 laying pullups on smith machine (reverse push up) 3x12 • kneeling push with barbell 3x10 per arm • cable twist (superman punch) 3x10 per arm • crunch clap 4x24 • heel touches 3x24 Day 10 – guns x booty • warm up 5 min uphill walk • parallel step up on bench 2x12 per leg • kneeling hip puh 3x10 • split squat 3x12 per leg • leg kicback 3x10 per leg • double bicep curl on cables 3x10 • db skullcrusher 3x12 • tricep cable pressdown 3x20

Day 11 – active rest day

Day 12 – body x build lunge with barbell under knee 4x8each leg single led barbell deadlift 4x8 each leg • hip thrusts 4x8 • sumo squat on smith machine 4x6 • leg extension 4x6

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Day 13 – female force • ice skaters 2x30s standing one arm row 2x12each arm • 3 direction leg lift (lef, middle, right) 2x12 • burpee 2x20s • laying pull up on smith machine 2x12 • walking db lunge 2x30 •

Day 14 – active rest day

Day 15 – lower body bang warm up – inline treadmill walk 5min bench step up 3x40 (20 each leg) • dumbell frog kick 3x15 SUPERSET (3 sets): cable monster walk + cable pull through bent knees • frog bridge with band 3x20 • leg lift on bench 3x15 •

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Day 16 – upper body boost

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• wide standing row 4x12 • lying one arm push 4x20 (10 each rm) 3 way raise (lateral raise into front raise into elbow up raise) 4x12 • one arm crunch 4x24 (12 each arm) • reverse crunch 4x12 Day 17 – guns x booty • warm up 10 min uphill walk parallel step up 3x24 (12 each leg) • glute brudge 3x10 • sumo squat 3x12 one arm tricep pulldown 3x20 (10 each arm) • one arm press 3x24 (12 each arm) standing single bicep curl 3x20 (10 each arm) •

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Day 18 – active rest day

Day 19 – body x build warm up 10min incline walk • frog kick on smith machine 4x8 • sumo box squat on smith machine 4x6 • hip thruster 4x8 • dumbell squat into straight deadlift 4x8 single leg press on smith machine 4x16 (8 each leg) •

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Day 20 – female force

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• side bridge 2x24 (12 each side) oblique heel touch 2x24 (12 each side) 3 direction lift (left, middle, right) 2x15 • burpee 2x30s • straight bar tricep pressdown 2x10 • monster walk with bicep curl 2x15 Day 21 – active rest day

Day 22 – lower body bang warm up – inline treadmill walk 5min • cable jump squat 3x15 • bench step up 3x40 (20 each leg) • dumbell frog kick 3x15 hip thruster into single leg abduction 3x40 (20 each leg) • squat with barbell between legs 3x15 • SUPERSET (3 sets): clam + hip thrust •

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Day 23 – upper body boost • warm up 5 min standing one arm row 4x20 (10 each arm) • kneeling pulldown 4x12 • cable lat pulldown 4x10 3 way raise (lateral raise into front raise into elbow up raise) 4x12 • oblique heel touch 4x20 (10 each side) • plank with shoulder tocuh 4x24 (12 each arm) • knee crusher 4x20 (10 each side) •

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Day 24 – guns x booty • warm up 5 min uphill walk parallel step up 3x24 (12 each leg) • machine hip thruster 3x10 • straight leg kickback 3x24 (12 each leg) • head crusher on bench 3x10 • one arm hammer curl 3x24 (12 each arm) • sitting tricep press 3x12 •

Day 25 – active rest day

Day 26 – body x build

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• warm up 5min incline walk one hand sumo squat 4x16 (8 each arm) • hip thruster 4x8 • leg curl 4x8 • cable pull through bent knees 3x10 SUPERSET (4 sets): leg press + leg extension Day 27 – female force

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• burpee 2x60s • side lunge 2x30 (15 each leg) SUPERSET (2sets): knee crusher + standing cable crunch • reverse hyperextension 2x15 • single leg glute bridge 2x24 (12 each leg) • standing one arm row 2x30 (15 each arm) • skullcrusher with weight 2x12 Day 28 – active rest day

Day 29 – lower body bang • leg extension 3x20 leg lift abduction 3x30 (15 each leg) • one hand sumo squat 3x40 (20 each arm) • reverse hyperextension 3x15 • singel leg glute bridge 3x40 (20 each leg) single leg press on smith machine 3x30 (15 each leg) •

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Day 30 – upper body boost

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• wide standin row 4x12 • cable lat pulldown 4x12 • kneeling pulldown 4x12 • cable twist 424 (12 each arm) • one arm crunch 4x20 (10 each arm) plank with shoulder taouch 4x20 (10 each arm) Day 31 – guns x booty

• warm up 7 min uphill walk parallel step up 3x24 (12 each leg) • hip thruster 3x10 SUPERSET (3 sets): cable pull through bent knees + cable pull through straight legs • one arm press 3x20 (10 each arm) • tricep push 3x12 • standing single bicep curl 3x20 (10 each arm) •

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Day 32 – active rest day

Day 33 – body x build warm up 7min incline walk • sumo squat 4x6 SUPERSET (3 sets): leg extension + kickback in leg extension machine • single leg deadlift 4x12 (6 each leg) • machine hip thruster 5x8 •

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Day 34 – female force •

SUPERSET (2 sets): one arm hammer curl + one arm tricep pulldown • ski jump 2x30 (15 each side) • dumbell squat into shoulder press 2x20 • 3 direction lift (left, middle, right) 2x15 • knee crusher 2x30 (15 each side) Day 35 – active rest day

Day 36 – lower body bang • 5 min warm up dumbell squat into shoulder press 3x15 • dumbell frog kick 3x15 SUPERSET (3sets): cable jump squat + cable monster walk • frog bridge with band 3x15 • leg lift on bench 3x15 •

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Day 37 – upper body boost •

sitting row 5x20 (10 each arm) standing back cross 3x12 • wide standing row 4x12 • kneeling pulldown 4x10 one arm crunch 4x24 (12 each side) • reverse crunch 4x12 •

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Day 38 – guns x booty

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• warm up 7 min uphill walk • parallel step up 3x24 (12 each leg) SUPERSET (3 sets): machine hip thruster + leg curl • sumo squat 3x12 • one arm tricep pulldown 4x24 (12 each arm) • one arm press 2x24 (12 each arm) • double bicep curl 4x12

Day 39 – active rest day

Day 40 – body x build warm up 7min incline walk • dumbell frog kick 3x15 • sumo box squat on smith machine 4x6 • hip thruster 4x8 • dumbell squat into straight deadlift 4x8 • walking lunge 3x24 (12 each leg) •

Day 41 – female force

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• burpee 3x60s dumbell squat int oshoulder press 3x15 • cable twist 3xfailure • 3 direction leg lift 3xfailure • knee crusher 3x40 (20 each side) standing one arm row 3x30 (15 each arm) Day 42 – active rest day

Day 43 – lower body bang banded monster walk 3x60s bench step up 3x30 (15 each leg) • leg lift on bench 3x15 • lying hip abduction 3x40 (20 each leg) • squat with barbell between legs 3x15 • hamstring curl with hyperextension 3x15 •

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Day 44 – upper body boost 10min warm up incline walk • laying pull up 3x10 • cable lat pulldown 3x12 • standing back cross 3x10 • wide standing row 3x10 • 3 way raise 3x12 kneeling push with barbell 3x24 (12 each arm) •

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Day 45 – guns x booty • 10min warm up incline walk • parallel step up 3x24 (12 each leg) • sumo box squat on smith machine 4x12 • tricep push on kettlebell to squat 3x12 • overhead tricep push on bench 3x10 • one arm hammer curl 3x24 (12 each arm) • monster walk with bicep curl 3x20s • standing single bicep curl 3x4 (12 each arm) Day 46 – active rest day

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Day 47 – body x build • warm up 10min incline walk SUPERSET (4 sets): leg curls + leg extension • hip thruster 4x8 • split squat 4x24 (12 each leg) • leg press 4x8

Day 48 – female force dumbell squat into shoulder press 2x15 knee crusher 2x30 (15 each side) • reverse crunch 2x12 • crunch clap 2x30 (15 each side) • laying pull up with grip 2x15 • burpee 3xfailure

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Day 49 – active rest day

Day 50 – lower body bang •

SUPERSET (3 sets): cable monster walk +cable pull through bent knees • dumbell squat into straught deadlift 3x15 • single leg glute bridge 3x40 (20 each leg) • hamstring curl with hyperextension 3x15 • kneeling half jump with glute squeeze 3x20 Day 51 – upper body boost •

SUPERSET (3 sets): standing back cross + double bicep curl • laying pull up with grip 3x12 • standing one arm row 3x20 (10 each arm) • cable twist 3x20 (10 each arm) • SUPERSET (4 sets): crunch clap + oblique heel touch Day 52 – guns x booty • • •

parallel step up 3x24 (12 each leg) dumbell squat into shoulder press 3x10 • split squat 3x24 (12 each leg) straght leg kickback 3x20 (10 each leg) • tricep push 3x10 • dumbell skullcrusher 3x12 • tricep pressdown 3x20

Day 53 – active rest day

Day 54 – body x build warm up 7min incline walk • glute brudge 4x8 • split squat 4x16 (8 each side) • single leg deadlift 4x12 (6 each leg) • sumo box squat on smith machine 4x8 • straight leg kickback 4x20 (10 each leg) •

Day 55 – female force • brupee 2x45s • standing one arm row 2x24 (12 each arm) • 3 direction leg lift 2x12 • plank with shoulder touch 3x20s • laying pull up on smith machine 2x12 • frog bridge with band 2x15