Booty-ful Beginnings Workout A:
Weeks 1-4 Training Log
Name:________________________________
Date:_______________
Weight:_______________
Exercise
Set 1
Set 2
Set 3
Weight
Weight
Weight
A1:
Bodyweight glute bridge
3 sets, 10-20 reps
Reps
Reps
Reps
Weight
Weight
Weight
A2:
One arm dumbbell row
3 sets, 8-12 reps (each)
Reps
Reps
Reps
Weight
Weight
Weight
B1:
Bodyweight box squat
3 sets, 10-20 reps
Reps
Reps
Reps
Weight
Weight
Weight
B2:
Barbell bench press
3 sets, 8-12 reps
Reps
Reps
Reps
Weight
Weight
Weight
Dumbbell Romanian deadlift
3 sets, 10-20 reps
Reps
Reps
Reps
Weight
Side lying abduction
1 set, 15-30 reps (each)
Reps
Seconds
Front plank
1 set, 20-120 seconds
Seconds
Side plank from knees
1 set, 20-60 seconds
Notes:
Note: Perform one set of A1 then immediately follow it with one set of A2. Rest 3090 seconds, and repeat until
all sets are completed. Do the same for B1 and B2.
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Chapter 10:
STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERS