The Better Booty System:  84 DAY BLUEPRINT
Home or Gym Workouts

Day 39:   rep Workout

Day 39: Rep Workout                  

 Home Workout: 

In Place Lunges - 3 sets -- 20 reps each, 10 per leg
Rest -- 10 seconds

Air Squats  - 3 sets -- 10 reps each
Rest -- 10 seconds
 
Standing Kickbacks To Outside  - 3 sets -- 20 reps each, 10 per leg, don't alternate legs, do all 10 on each leg
Rest -- 10 seconds
 
Pulse Lunges - 3 sets -- 20 reps each, 10 per leg, don't alternate legs, do all 10 on one leg then switch
Rest -- 10 seconds

Side Leg Lift Pulses - 3 sets -- 40 reps  each, 20 per leg
Rest -- 10 seconds

Glute Leg Lift Holds - 3 sets -- 20 reps, 10  per leg
Rest -- 10 seconds



Gym Workout:

Straight Leg Deadlifts - 4 sets -- 10-8-6-6 reps
Rest -- 30 to 60 seconds in between sets

Dumbell Squats - 4 sets -- 15-15-15-15 reps
Rest -- 30 to 60 seconds in between sets

Dumbbell Lunges- 4 sets -- 20-16-12-10 reps
Rest -- 30 to 60 seconds in between sets

Box Jumps - 4 sets -- 15-15-10-10 reps, adjust height of box so that it is not too easy
Rest -- 30 to 60 seconds in between sets

    • These workouts are designed for use at the home or at the gym. If you have access to a gym, on gym day use weighted exercises so that you will have 1 body weight workout per week and 1 using heavy weights.  On this day you are going to count your reps throughout your workout. You can use  this workout with your existing full body workout plan. Most full body workouts do not focus on the glutes on the leg day, so adding this to your existing leg days will help you to crush it!