Bootyful Beginnings Workout Page 3
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36Booty-ful Beginnings Workout C:
Weeks 1-4 Training Log
Name:________________________________
Date:_______________
Weight:_______________
Exercise
Set 1
Set 2
Set 3
Weight
Weight
Weight
A1:
Glute march
3 sets, 60 sec
Reps
Reps
Reps
Weight
Weight
Weight
A2:
Seated row
3 sets, 8-12 reps
Reps
Reps
Reps
Reps left
Reps left
Reps left
B1:
Bodyweight parallel squat
3 sets, 10-20 reps
Reps right
Reps right
Reps right
Weight
Weight
Weight
B2:
Dumbbell incline press
3 sets, 8-12 reps
Reps
Reps
Reps
Weight
Weight
Weight
Bodyweight single-leg RDL
3 sets, 10-20 reps (each side)
Reps
Reps
Reps
Reps left
X-band walk (light tension)
1 set, 10-20 steps (each side)
Reps right
Reps
RKC plank
1 set, 10-30 sec
Reps left
Rope horizontal chop
1 set, 10 reps (each side)
Reps 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.
98
Chapter 10:
STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERS
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