Bootyful Beginnings Workout Page 25
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36Best Butt Bodyweight/At Home Workout A:
Week 9-12 Training Log
Name:________________________________
Date:_______________
Weight:_______________
Exercise
Set 1
Set 2
Set 3
A1:
Weight
Weight
Weight
Bodyweight shoulder elevated
single-leg hip thrust
Reps
Reps
Reps
3 sets, 8-20 reps (each)
Weight
Weight
Weight
A2:
Bodyweight chin-up
3 sets, 3-10 reps
Reps
Reps
Reps
B1:
Reps left
Reps left
Reps left
Bodyweight step up/ reverse
lunge combo
3 sets, 10-15 reps (each)
Reps right
Reps right
Reps right
Weight
Weight
Weight
B2:
Bodyweight push-up
3 sets, 5-10 reps
Reps
Reps
Reps
Weight
Weight
Weight
Bodyweight Swiss ball back
extension
3 sets, 8-20 reps (each)
Reps
Reps
Reps
Quadruped double transverse
Reps left
abduction
1 set, 6 reps (each side,
Reps right
slow and controlled)
Reps
Prisoner Swiss ball crunch
1 set, 10-30 reps
Seconds left
Side plank with abduction
1 set, 20-60 sec (each)
Seconds right
Notes:
Note: Perform one set of A1, and 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.
S T R O N G C U R V E S
141
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