Bootyful Beginnings Workout Page 5
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36Booty-ful Beginnings Workout B:
Weeks 5-8 Training Log
Name:________________________________
Date:_______________
Weight:_______________
Exercise
Set 1
Set 2
Set 3
A1:
Weight
Weight
Weight
Bodyweight single-leg glute
bridge
3 sets, 10-20 reps (each)
Reps
Reps
Reps
Weight
Weight
Weight
A2:
Negative chin-up
3 sets, 3 reps
Reps
Reps
Reps
Weight
Weight
Weight
B1:
Bodyweight walking lunge
3 sets, 20-40 total steps
Reps
Reps
Reps
Weight
Weight
Weight
B2:
Dumbbell military press
3 sets, 8-12 reps
Reps
Reps
Reps
Weight
Weight
Weight
Bodyweight reverse
hyperextension
3 sets, 10-20 reps
Reps
Reps
Reps
Reps left
Side lying clam
1 set, 15-30 reps (each)
Reps right
Reps
Swiss ball crunch
1 set, 15-30 reps
Reps left
Swiss ball side crunch
1 set, 15-30 reps (each)
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.
100
Chapter 10:
STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERS
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