This 3-day workout program focuses on growing the booty and targeting the tummy. Day 1 includes exercises like long stride lunges, hip thrusts, kickbacks, sumo squats, and banded crabwalks. Day 2 features step-ups, hip bridges, straight leg deadlifts, abduction machine, and rope crunches. Day 3 consists of wide leg press, single leg deadlifts, dumbbell sumo squats, seated abduction with bands, leg raises, and lying alternating foot touches. The document provides instructions for performing each exercise along with set and repetition recommendations. It emphasizes that proper nutrition is also needed to see abdominal muscle definition.
This 3-day workout program focuses on growing the booty and targeting the tummy. Day 1 includes exercises like long stride lunges, hip thrusts, kickbacks, sumo squats, and banded crabwalks. Day 2 features step-ups, hip bridges, straight leg deadlifts, abduction machine, and rope crunches. Day 3 consists of wide leg press, single leg deadlifts, dumbbell sumo squats, seated abduction with bands, leg raises, and lying alternating foot touches. The document provides instructions for performing each exercise along with set and repetition recommendations. It emphasizes that proper nutrition is also needed to see abdominal muscle definition.
This 3-day workout program focuses on growing the booty and targeting the tummy. Day 1 includes exercises like long stride lunges, hip thrusts, kickbacks, sumo squats, and banded crabwalks. Day 2 features step-ups, hip bridges, straight leg deadlifts, abduction machine, and rope crunches. Day 3 consists of wide leg press, single leg deadlifts, dumbbell sumo squats, seated abduction with bands, leg raises, and lying alternating foot touches. The document provides instructions for performing each exercise along with set and repetition recommendations. It emphasizes that proper nutrition is also needed to see abdominal muscle definition.
This 3-day workout program focuses on growing the booty and targeting the tummy. Day 1 includes exercises like long stride lunges, hip thrusts, kickbacks, sumo squats, and banded crabwalks. Day 2 features step-ups, hip bridges, straight leg deadlifts, abduction machine, and rope crunches. Day 3 consists of wide leg press, single leg deadlifts, dumbbell sumo squats, seated abduction with bands, leg raises, and lying alternating foot touches. The document provides instructions for performing each exercise along with set and repetition recommendations. It emphasizes that proper nutrition is also needed to see abdominal muscle definition.
program Grow your booty and target your tummy with this program. This is 3 day split program but feel free to add these workouts at anytime!!! Keep in mind that abs will not show if you do not have a proper nutrtion plan. Day 1 Long Stride Lunges Pick an appropriate weight to carry on each arm, keep walking stance wide. Perform 12 reps on each leg. 4 sets of 12 Hip Thrusts Grab a platform for your back. Make sure you keep chin tucked it and stomach firm. Start out with light weight to warm-up and add weight as you go. Make sure your first set is your working set, do NOT count your warm-ups as a set. 5 sets of 10 (heavy) Kickbacks Keep your back aligned so you feel no pressure on your back 4 sets of 15 each leg Sumo Squats Perfrom partial and full reps. Come up half way and then come up to full extension. That counts as one rep. 4 sets of 15 ( heavy weight) Banded Crabwalks Perform these with a resistance band, perform 30 on one side and 30 on the other side. Repeat 3 times
Crunches These will be timed. Perform crunches for 40 seconds rest for 20 and repeat until you reach 5 minutes. Day 2 Step-ups Pick an appropriate weight to carry on each arm and pick a high box to perform these on. Perform 12 reps on each leg. 4 sets of 12 Hip Bridge .Start out with light weight to warm-up and add weight as you go. Add a resistance band to increase the intensity. 5 sets of 15 reps (squeeze at the top for a 2 count)
Straight Leg deadlifts
Pick an appropriate weight. Make sure you push yourself but do not loose your form. You should not feel these on your lower back. 4 sets of 12
Abduction machine Perform these slow and controlled. You should feel this in your outer glutes. 4 sets of 15 Rope crunches Fully extend and contract. 4 sets of 20.
Planks These will be timed. Do these on your knees if you are a beginner. Plank for 30 seconds and rest for 30 seconds. Repeat until you reach 5 minutes. Day 3 Wide Leg Press Warm- up and then pick an appropriate weight to push yourself. 2 sets of 12, 2 sets of 8 (heavy) 2 sets of 15
Single Leg deadlift
Grab a dumbbell and perform these slow and controlled. You may hold onto something to keep yourself balanced and straight. 3 sets of 12 each leg
Dumbbell sumo squat
Pick an appropriate weight. Keep weight in the middle and go deep into your squat. Make sure you push yourself but do not loose your form. Push through your heels. 4 sets of 12 (heavy)
Seated Abduction with bands
Perform these slow and controlled. You should feel this in your outer glutes. 4 sets of 15 Leg raises You can do these on the machine, hanging, or on the ground if you are a beginner. 4 sets of 15
lying Alternating Foot touches
Target your obliques. Opposite arm to opposite leg. 4 sets of 15 each side. Thank you so much for purchasing this program! Please reach out via email if you have any questions! Make sure to save this once you download it. As always I appreciate your support so much!
