Bootyful Beginnings Workout Page 27
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36Best Butt Bodyweight/At Home Workout C:
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 (pause reps)
3 sets of 5-15 reps
Reps
Reps
Reps
(each side with 3 second pause at top)
Weight
Weight
Weight
A2:
Bodyweight pull-up
3 sets of 3-10 reps
Reps
Reps
Reps
Reps left
Reps left
Reps left
B1:
Bodyweight high step up
3 sets of 10-15 reps
Reps right
Reps right
Reps right
Weight
Weight
Weight
B2:
Bodyweight narrow base push-up
3 sets of 3-8 reps
Reps
Reps
Reps
Weight
Weight
Weight
Russian leg curls
3 sets of 3-5 reps
Reps
Reps
Reps
Reps left
Side lying hip raise
1 set of 10-20 reps (each side)
Reps right
Reps
Body saw
1 set of 10-15 rep
Seconds left
Feet elevated side plank
with abduction
1 set of 20-60 seconds (each side)
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
143
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