The Better Booty System: 84 DAY BLUEPRINT
Home or Gym Workouts
Day 46: rep Workout
Day 46: 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!