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

Day 74:   rep Workout

Day 74: Rep Workout                  

 Home Workout: 

Glute Bridge Marches - 3 sets -- 20 reps each, 10 per leg
Rest -- 10 seconds

Glute Bridges  - 3 sets -- 10 reps each
Rest -- 10 seconds
 
Glute Leg Lifts  - 3 sets -- 20 reps each, 10 per leg, don't alternate legs, do all 10 on one leg then switch
Rest -- 10 seconds
 
Glute Leg Pulses - 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 Lifts - 3 sets -- 10 reps  each
Rest -- 10 seconds

Side Leg Lifts To Front - 3 sets -- 10  reps each
Rest -- 10 seconds

Side Leg Lifts - Switch to other side, opposite leg - 3 sets -- 10 reps each
Rest -- 10 seconds

Side Leg Lifts To Front - Switch to other side, opposite leg - 3 sets -- 10 reps each
Rest -- 10 seconds


Gym Workout:

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

Kettle Bell Swings - 4 sets -- 15-15-15-15 reps
Rest -- 30 to 60 seconds in between sets

Barbell Glute Bridges - 4 sets -- 15-12-10-8 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!