Scribd
Upload
5K views

12 Week Booty Bootcamp Ebook PDF

This document outlines a 12-week booty workout program. It includes circuits and exercises targeting the glutes and hamstrings. Each week consists of 5-6 workout days with rest days in between. Exercises include goblet squats, split squats, hip thrusts, lunges, clamshells, and more. Circuits are performed for 3 rounds with 90 seconds of rest in between. The program progresses over 12 weeks, increasing difficulty through variations like single-leg exercises and adding burnout rounds.

Uploaded by

Mariana Piccoli
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
5K views

12 Week Booty Bootcamp Ebook PDF

This document outlines a 12-week booty workout program. It includes circuits and exercises targeting the glutes and hamstrings. Each week consists of 5-6 workout days with rest days in between. Exercises include goblet squats, split squats, hip thrusts, lunges, clamshells, and more. Circuits are performed for 3 rounds with 90 seconds of rest in between. The program progresses over 12 weeks, increasing difficulty through variations like single-leg exercises and adding burnout rounds.

Uploaded by

Mariana Piccoli
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 85

12

BODIBIDAY FITNESS

WEEK
BOOTY
Bootcamp
WELCOME!
IN THIS EBOOK YOU WILL FIND ALL OF
YOUR WORKOUTS FOR THE NEXT 12
WEEKS,

PLEASE REFER TO THE MEMBERSHIP


SITE FOR VIDEO DEMONSTRATIONS
AND FORM CORRECTION FOR EACH
EXERCISE.
PHASE 1:
WEEK 1:
DAY 1:
CIRCUIT 1
15 GOBLET SQUATS 
 15 SPLIT SQUATS (EACH LEG)
15 GLUTE BRIDGE
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
15 LYING CLAMS (EACH SIDE)
15 SINGLE LEG DL (EACH LEG)
JUMP SQUATS (UNTIL FAILURE)
90s REST
x REPEAT 2 MORE TIMES
DAY 2:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 3:

CIRCUIT 1
15 REVERSE LUNGE (EACH LEG)
15 HIP THRUST
15 RDL’S
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT2
15 STEP-UPS (EACH LEG)
15 STANDING KICKBACKS (EACH LEG)
15 STANDING SIDEKICKS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES
DAY 4:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 5:

CIRCUIT 1
15 GOBLET SQUATS 
 15 SPLIT SQUATS (EACH LEG)
15 GLUTE BRIDGE
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
15 LYING CLAMS (EACH SIDE)
15 SINGLE LEG DL (EACH LEG)
JUMP SQUATS (UNTIL FAILURE)
90s REST
x REPEAT 2 MORE TIMES
DAY 6:

REST
IF YOU HAVE BEEN WORKING OUT THE PAST 5
DAYS. TAKE THESE NEXT 2 DAYS OFF. 

YOU CAN DO ACTIVE REST DAYS LIKE YOGA


OR WALKING IF YOU'D LIKE.
DAY 7:

REST
GET A HEAD START FOR TOMORROW'S LEG
DAY BY FOAM ROLLING AND DOING SOME
ACTIVE STRETCHING.
WEEK 2:
DAY 8:
CIRCUIT 1
15 REVERSE LUNGE (EACH LEG)
15 HIP THRUST
15 RDL’S
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
15 STEP-UPS (EACH LEG)
15 STANDING KICKBACKS (EACH LEG)
15 STANDING SIDEKICKS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES
DAY 9:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 10:

CIRCUIT 1
15 GOBLET SQUATS 
 15 SPLIT SQUATS (EACH LEG)
15 GLUTE BRIDGE
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT2
15 LYING CLAMS (EACH SIDE)
15 SINGLE LEG DL (EACH LEG)
JUMP SQUATS (UNTIL FAILURE)
90s REST
x REPEAT 2 MORE TIMES
DAY 11:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 12:

CIRCUIT 1
15 REVERSE LUNGE (EACH LEG)
15 HIP THRUST
15 RDL’S
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
15 STEP-UPS (EACH LEG)
15 STANDING KICKBACKS (EACH LEG)
15 STANDING SIDEKICKS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES
DAY 13:

REST
IF YOU HAVE BEEN WORKING OUT THE PAST 5
DAYS. TAKE THESE NEXT 2 DAYS OFF. 

YOU CAN DO ACTIVE REST DAYS LIKE YOGA


OR WALKING IF YOU'D LIKE.
DAY 14:

REST
GET A HEAD START FOR TOMORROW'S LEG
DAY BY FOAM ROLLING AND DOING SOME
ACTIVE STRETCHING.
WEEK 3:
DAY 15:
CIRCUIT 1
15 GOBLET SQUATS 
 15 SPLIT SQUATS (EACH LEG)
15 GLUTE BRIDGE
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT2
15 LYING CLAMS (EACH SIDE)
15 SINGLE LEG DL (EACH LEG)
JUMP SQUATS (UNTIL FAILURE)
90s REST
x REPEAT 2 MORE TIMES
DAY 16:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 17:

CIRCUIT 1
15 REVERSE LUNGE (EACH LEG)
15 HIP THRUST
15 RDL’S
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
15 STEP-UPS (EACH LEG)
15 STANDING KICKBACKS (EACH LEG)
15 STANDING SIDEKICKS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES
DAY 18:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 19:

CIRCUIT 1
15 GOBLET SQUATS 
 15 SPLIT SQUATS (EACH LEG)
15 GLUTE BRIDGE
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT2
15 LYING CLAMS (EACH SIDE)
15 SINGLE LEG DL (EACH LEG)
JUMP SQUATS (UNTIL FAILURE)
90s REST
x REPEAT 2 MORE TIMES
DAY 20:

REST
IF YOU HAVE BEEN WORKING OUT THE PAST 5
DAYS. TAKE THESE NEXT 2 DAYS OFF. 

YOU CAN DO ACTIVE REST DAYS LIKE YOGA


OR WALKING IF YOU'D LIKE.
DAY 21:

REST
GET A HEAD START FOR TOMORROW'S LEG
DAY BY FOAM ROLLING AND DOING SOME
ACTIVE STRETCHING.
WEEK 4:
DAY 22:
CIRCUIT 1
15 REVERSE LUNGE (EACH LEG)
15 HIP THRUST
15 RDL’S
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
15 STEP-UPS (EACH LEG)
15 STANDING KICKBACKS (EACH LEG)
15 STANDING SIDEKICKS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES
DAY 23:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 24:

CIRCUIT 1
15 GOBLET SQUATS 
 15 SPLIT SQUATS (EACH LEG)
15 GLUTE BRIDGE
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT2
15 LYING CLAMS (EACH SIDE)
15 SINGLE LEG DL (EACH LEG)
JUMP SQUATS (UNTIL FAILURE)
90s REST
x REPEAT 2 MORE TIMES
DAY 25:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 26:

CIRCUIT 1
15 REVERSE LUNGE (EACH LEG)
15 HIP THRUST
15 RDL’S
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
15 STEP-UPS (EACH LEG)
15 STANDING KICKBACKS (EACH LEG)
15 STANDING SIDEKICKS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES
DAY 27:

REST
IF YOU HAVE BEEN WORKING OUT THE PAST 5
DAYS. TAKE THESE NEXT 2 DAYS OFF. 

YOU CAN DO ACTIVE REST DAYS LIKE YOGA


OR WALKING IF YOU'D LIKE.
DAY 28:

REST
GET A HEAD START FOR TOMORROW'S LEG
DAY BY FOAM ROLLING AND DOING SOME
ACTIVE STRETCHING.
PHASE 2:
WEEK 5:
DAY 29:
CIRCUIT 1
10 ONE-LEG HIP THRUST (EACH LEG)
 10 LEG PRESS
10 ONE-LEGGED LEG PRESS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
10 CURTSY SQUATS (EACH SIDE)
10 HAMSTRING CURLS (STABILITY BALL)
10 FRONT LUNGES (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

BOOTY BURN-OUT
30 SIDE TO SIDE BANDED
30 DONKEY KICKS (EACH LEG)
30 PEEING DOG (EACH LEG)
THIS IS A BOOTY BURNOUT,
 SO ONLY ONE ROUND.
DAY 30:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 31:
CIRCUIT 1
10 CURTSY SQUAT TO SIDEKICKS (EACH LEG)
10 SQUAT PULSES
10 HAMSTRING CURLS
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
10 REVERSE LUNGES (EACH LEG)
10 GOBLET SQUAT
10 ONE-LEGGED GLUTE BRIDGE (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

BOOTY BURN-OUT
30 SIDE TO SIDE BANDED (EACH LEG)
30 DONKEY KICKS (EACH LEG)
30 PEEING DOG (EACH LEG)
THIS IS A BOOTY BURNOUT,
 SO ONLY ONE ROUND.
DAY 32:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 33:
CIRCUIT 1
10 ONE-LEG HIP THRUST (EACH LEG)
 10 LEG PRESS
10 ONE-LEGGED LEG PRESS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
10 CURTSY SQUATS (EACH SIDE)
10 HAMSTRING CURLS (STABILITY BALL)
10 FRONT LUNGES (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

BOOTY BURN-OUT
30 SIDE TO SIDE BANDED
30 DONKEY KICKS (EACH LEG)
30 PEEING DOG (EACH LEG)
THIS IS A BOOTY BURNOUT,
 SO ONLY ONE ROUND.
DAY 34:

REST
IF YOU HAVE BEEN WORKING OUT THE PAST 5
DAYS. TAKE THESE NEXT 2 DAYS OFF. 

YOU CAN DO ACTIVE REST DAYS LIKE YOGA


OR WALKING IF YOU'D LIKE.
DAY 35:

REST
GET A HEAD START FOR TOMORROW'S LEG
DAY BY FOAM ROLLING AND DOING SOME
ACTIVE STRETCHING.
WEEK 6:
DAY 36:
CIRCUIT 1
10 CURTSY SQUAT TO SIDEKICKS (EACH LEG)
10 SQUAT PULSES
10 HAMSTRING CURLS
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
10 REVERSE LUNGES (EACH LEG)
10 GOBLET SQUAT
10 ONE-LEGGED GLUTE BRIDGE (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

BOOTY BURN-OUT
30 SIDE TO SIDE BANDED (EACH LEG)
30 DONKEY KICKS (EACH LEG)
30 PEEING DOG (EACH LEG)
THIS IS A BOOTY BURNOUT,
 SO ONLY ONE ROUND.
DAY 37:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 38:
CIRCUIT 1
10 ONE-LEG HIP THRUST (EACH LEG)
 10 LEG PRESS
10 ONE-LEGGED LEG PRESS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
10 CURTSY SQUATS (EACH SIDE)
10 HAMSTRING CURLS (STABILITY BALL)
10 FRONT LUNGES (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

BOOTY BURN-OUT
30 SIDE TO SIDE BANDED
30 DONKEY KICKS (EACH LEG)
30 PEEING DOG (EACH LEG)
THIS IS A BOOTY BURNOUT,
 SO ONLY ONE ROUND.
DAY 39:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 40:
CIRCUIT 1
10 CURTSY SQUAT TO SIDEKICKS (EACH LEG)
10 SQUAT PULSES
10 HAMSTRING CURLS
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
10 REVERSE LUNGES (EACH LEG)
10 GOBLET SQUAT
10 ONE-LEGGED GLUTE BRIDGE (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

BOOTY BURN-OUT
30 SIDE TO SIDE BANDED (EACH LEG)
30 DONKEY KICKS (EACH LEG)
30 PEEING DOG (EACH LEG)
THIS IS A BOOTY BURNOUT,
 SO ONLY ONE ROUND.
DAY 41:

REST
IF YOU HAVE BEEN WORKING OUT THE PAST 5
DAYS. TAKE THESE NEXT 2 DAYS OFF. 

YOU CAN DO ACTIVE REST DAYS LIKE YOGA


OR WALKING IF YOU'D LIKE.
DAY 42:

REST
GET A HEAD START FOR TOMORROW'S LEG
DAY BY FOAM ROLLING AND DOING SOME
ACTIVE STRETCHING.
WEEK 7:
DAY 43:
CIRCUIT 1
10 ONE-LEG HIP THRUST (EACH LEG)
 10 LEG PRESS
10 ONE-LEGGED LEG PRESS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
10 CURTSY SQUATS (EACH SIDE)
10 HAMSTRING CURLS (STABILITY BALL)
10 FRONT LUNGES (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

BOOTY BURN-OUT
30 SIDE TO SIDE BANDED
30 DONKEY KICKS (EACH LEG)
30 PEEING DOG (EACH LEG)
THIS IS A BOOTY BURNOUT,
 SO ONLY ONE ROUND.
DAY 44:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 45:
CIRCUIT 1
10 CURTSY SQUAT TO SIDEKICKS (EACH LEG)
10 SQUAT PULSES
10 HAMSTRING CURLS
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
10 REVERSE LUNGES (EACH LEG)
10 GOBLET SQUAT
10 ONE-LEGGED GLUTE BRIDGE (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

BOOTY BURN-OUT
30 SIDE TO SIDE BANDED (EACH LEG)
30 DONKEY KICKS (EACH LEG)
30 PEEING DOG (EACH LEG)
THIS IS A BOOTY BURNOUT,
 SO ONLY ONE ROUND.
DAY 46:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 47:
CIRCUIT 1
10 ONE-LEG HIP THRUST (EACH LEG)
 10 LEG PRESS
10 ONE-LEGGED LEG PRESS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
10 CURTSY SQUATS (EACH SIDE)
10 HAMSTRING CURLS (STABILITY BALL)
10 FRONT LUNGES (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

BOOTY BURN-OUT
30 SIDE TO SIDE BANDED
30 DONKEY KICKS (EACH LEG)
30 PEEING DOG (EACH LEG)
THIS IS A BOOTY BURNOUT,
 SO ONLY ONE ROUND.
DAY 48:

REST
IF YOU HAVE BEEN WORKING OUT THE PAST 5
DAYS. TAKE THESE NEXT 2 DAYS OFF. 

YOU CAN DO ACTIVE REST DAYS LIKE YOGA


OR WALKING IF YOU'D LIKE.
DAY 49:

REST
GET A HEAD START FOR TOMORROW'S LEG
DAY BY FOAM ROLLING AND DOING SOME
ACTIVE STRETCHING.
WEEK 8:
DAY 50:
CIRCUIT 1
10 CURTSY SQUAT TO SIDEKICKS (EACH LEG)
10 SQUAT PULSES
10 HAMSTRING CURLS
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
10 REVERSE LUNGES (EACH LEG)
10 GOBLET SQUAT
10 ONE-LEGGED GLUTE BRIDGE (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

BOOTY BURN-OUT
30 SIDE TO SIDE BANDED (EACH LEG)
30 DONKEY KICKS (EACH LEG)
30 PEEING DOG (EACH LEG)
THIS IS A BOOTY BURNOUT,
 SO ONLY ONE ROUND.
DAY 51:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 52:
CIRCUIT 1
10 ONE-LEG HIP THRUST (EACH LEG)
 10 LEG PRESS
10 ONE-LEGGED LEG PRESS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
10 CURTSY SQUATS (EACH SIDE)
10 HAMSTRING CURLS (STABILITY BALL)
10 FRONT LUNGES (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

BOOTY BURN-OUT
30 SIDE TO SIDE BANDED
30 DONKEY KICKS (EACH LEG)
30 PEEING DOG (EACH LEG)
THIS IS A BOOTY BURNOUT,
 SO ONLY ONE ROUND.
DAY 53:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 54:
CIRCUIT 1
10 CURTSY SQUAT TO SIDEKICKS (EACH LEG)
10 SQUAT PULSES
10 HAMSTRING CURLS
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
10 REVERSE LUNGES (EACH LEG)
10 GOBLET SQUAT
10 ONE-LEGGED GLUTE BRIDGE (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

BOOTY BURN-OUT
30 SIDE TO SIDE BANDED (EACH LEG)
30 DONKEY KICKS (EACH LEG)
30 PEEING DOG (EACH LEG)
THIS IS A BOOTY BURNOUT,
 SO ONLY ONE ROUND.
DAY 55:

REST
IF YOU HAVE BEEN WORKING OUT THE PAST 5
DAYS. TAKE THESE NEXT 2 DAYS OFF. 

YOU CAN DO ACTIVE REST DAYS LIKE YOGA


OR WALKING IF YOU'D LIKE.
DAY 56:

REST
GET A HEAD START FOR TOMORROW'S LEG
DAY BY FOAM ROLLING AND DOING SOME
ACTIVE STRETCHING.
PHASE 3:
WEEK 9:
DAY 57:
CIRCUIT 1
12 PLIE SQUAT
 12 RDL'S
12 ONE-LEGGED HIP THRUST (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
12 FRONT LUNGES (EACH SIDE)
12 REVERSE LUNGES (EACH SIDE)
JUMP SQUATS (UNTIL FAILURE)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 3
12 ASSISTED PISTOL SQUAT (EACH LEG)
12 SIDEKICKS (EACH LEG)
12 RAINBOWS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES
DAY 58:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 59:
CIRCUIT 1
12 GOBLET SQUAT
12 SPLIT SQUATS (EACH LEG)
12 GLUTE BRIDGE
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
12 LYING CLAM (EACH LEG)
12 ONE-LEGGED DEADLIFT (EACH LEG)
JUMP SQUATS (UNTIL FAILURE)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 3
12 STEP-UPS (EACH LEG)
12 STANDING KICKBACKS (EACH LEG)
12 STANDING SIDEKICKS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES
DAY 60:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 61:
CIRCUIT 1
12 PLIE SQUAT
 12 RDL'S
12 ONE-LEGGED HIP THRUST (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
12 FRONT LUNGES (EACH SIDE)
12 REVERSE LUNGES (EACH SIDE)
JUMP SQUATS (UNTIL FAILURE)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 3
12 ASSISTED PISTOL SQUAT (EACH LEG)
12 SIDEKICKS (EACH LEG)
12 RAINBOWS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES
DAY 62:

REST
IF YOU HAVE BEEN WORKING OUT THE PAST 5
DAYS. TAKE THESE NEXT 2 DAYS OFF. 

YOU CAN DO ACTIVE REST DAYS LIKE YOGA


OR WALKING IF YOU'D LIKE.
DAY 63:

REST
GET A HEAD START FOR TOMORROW'S LEG
DAY BY FOAM ROLLING AND DOING SOME
ACTIVE STRETCHING.
WEEK 10:
DAY 64:
CIRCUIT 1
12 GOBLET SQUAT
12 SPLIT SQUATS (EACH LEG)
12 GLUTE BRIDGE
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
12 LYING CLAM (EACH LEG)
12 ONE-LEGGED DEADLIFT (EACH LEG)
JUMP SQUATS (UNTIL FAILURE)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 3
12 STEP-UPS (EACH LEG)
12 STANDING KICKBACKS (EACH LEG)
12 STANDING SIDEKICKS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES
DAY 65:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 66:
CIRCUIT 1
12 PLIE SQUAT
 12 RDL'S
12 ONE-LEGGED HIP THRUST (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
12 FRONT LUNGES (EACH SIDE)
12 REVERSE LUNGES (EACH SIDE)
JUMP SQUATS (UNTIL FAILURE)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 3
12 ASSISTED PISTOL SQUAT (EACH LEG)
12 SIDEKICKS (EACH LEG)
12 RAINBOWS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES
DAY 67:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 68:
CIRCUIT 1
12 GOBLET SQUAT
12 SPLIT SQUATS (EACH LEG)
12 GLUTE BRIDGE
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
12 LYING CLAM (EACH LEG)
12 ONE-LEGGED DEADLIFT (EACH LEG)
JUMP SQUATS (UNTIL FAILURE)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 3
12 STEP-UPS (EACH LEG)
12 STANDING KICKBACKS (EACH LEG)
12 STANDING SIDEKICKS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES
DAY 69:

REST
IF YOU HAVE BEEN WORKING OUT THE PAST 5
DAYS. TAKE THESE NEXT 2 DAYS OFF. 

YOU CAN DO ACTIVE REST DAYS LIKE YOGA


OR WALKING IF YOU'D LIKE.
DAY 70:

REST
GET A HEAD START FOR TOMORROW'S LEG
DAY BY FOAM ROLLING AND DOING SOME
ACTIVE STRETCHING.
WEEK 11:
DAY 71:
CIRCUIT 1
12 PLIE SQUAT
 12 RDL'S
12 ONE-LEGGED HIP THRUST (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
12 FRONT LUNGES (EACH SIDE)
12 REVERSE LUNGES (EACH SIDE)
JUMP SQUATS (UNTIL FAILURE)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 3
12 ASSISTED PISTOL SQUAT (EACH LEG)
12 SIDEKICKS (EACH LEG)
12 RAINBOWS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES
DAY 72:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 73:
CIRCUIT 1
12 GOBLET SQUAT
12 SPLIT SQUATS (EACH LEG)
12 GLUTE BRIDGE
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
12 LYING CLAM (EACH LEG)
12 ONE-LEGGED DEADLIFT (EACH LEG)
JUMP SQUATS (UNTIL FAILURE)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 3
12 STEP-UPS (EACH LEG)
12 STANDING KICKBACKS (EACH LEG)
12 STANDING SIDEKICKS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES
DAY 74:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 75:
CIRCUIT 1
12 PLIE SQUAT
 12 RDL'S
12 ONE-LEGGED HIP THRUST (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
12 FRONT LUNGES (EACH SIDE)
12 REVERSE LUNGES (EACH SIDE)
JUMP SQUATS (UNTIL FAILURE)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 3
12 ASSISTED PISTOL SQUAT (EACH LEG)
12 SIDEKICKS (EACH LEG)
12 RAINBOWS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES
DAY 76:

REST
IF YOU HAVE BEEN WORKING OUT THE PAST 5
DAYS. TAKE THESE NEXT 2 DAYS OFF. 

YOU CAN DO ACTIVE REST DAYS LIKE YOGA


OR WALKING IF YOU'D LIKE.
DAY 77:

REST
GET A HEAD START FOR TOMORROW'S LEG
DAY BY FOAM ROLLING AND DOING SOME
ACTIVE STRETCHING.
WEEK 12:
DAY 78:
CIRCUIT 1
12 GOBLET SQUAT
12 SPLIT SQUATS (EACH LEG)
12 GLUTE BRIDGE
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
12 LYING CLAM (EACH LEG)
12 ONE-LEGGED DEADLIFT (EACH LEG)
JUMP SQUATS (UNTIL FAILURE)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 3
12 STEP-UPS (EACH LEG)
12 STANDING KICKBACKS (EACH LEG)
12 STANDING SIDEKICKS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES
DAY 79:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 80:
CIRCUIT 1
12 PLIE SQUAT
 12 RDL'S
12 ONE-LEGGED HIP THRUST (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
12 FRONT LUNGES (EACH SIDE)
12 REVERSE LUNGES (EACH SIDE)
JUMP SQUATS (UNTIL FAILURE)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 3
12 ASSISTED PISTOL SQUAT (EACH LEG)
12 SIDEKICKS (EACH LEG)
12 RAINBOWS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES
DAY 81:

REST
TAKE THIS AS YOUR REST DAY FROM LOWER
BODY EXERCISES.

 WORK ON OTHER MUSCLES LIKE UPPER


BODY, ABS AND CALVES.
DAY 82:
CIRCUIT 1
12 GOBLET SQUAT
12 SPLIT SQUATS (EACH LEG)
12 GLUTE BRIDGE
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 2
12 LYING CLAM (EACH LEG)
12 ONE-LEGGED DEADLIFT (EACH LEG)
JUMP SQUATS (UNTIL FAILURE)
90s REST
x REPEAT 2 MORE TIMES

CIRCUIT 3
12 STEP-UPS (EACH LEG)
12 STANDING KICKBACKS (EACH LEG)
12 STANDING SIDEKICKS (EACH LEG)
90s REST
x REPEAT 2 MORE TIMES
DAY 83:
CONGRATULATIONS!
YOU HAVE COMPLETED THE 12 WEEK BOOTY
BOOTCAMP!

YOU SHOULD BE EXTREMELY PROUD OF


YOURSELF FOR COMING THIS FAR!! 

TAKE YOUR LAST AFTER PICTURE AND


COMPARE IT TO YOUR FIRST ONE! ANY
AMAZING CHANGES?

WHAT YOU CAN DO NOW IS RE-DO THE


COURSE AGAIN BUT ADD HEAVIER WEIGHT
THAN WHAT YOU STARTED WITH!

BUT IF YOU FEEL LIKE YOU NEED MORE 1-1


HELP FROM ME. APPLY FOR MY 1-1 COACHING
HERE:
BODIBIDAYCOACHING.COM
xoxo,
.
Daysha C

You might also like