21 Day Miss New Booty
Hey Boss Chick, welcome to your 3 Week Ms. New Booty Program! Each week you will have a new booty workout to complete. You should complete the workout every day for 6 days and rest for 1 day.
All booties: Each workout has 5 exercises you should complete X amount of reps for 4 rounds, depending on your level. Start at 10 reps. If by the 10th rep you feel like you can keep going you should bump it up 12. 12 too easy? Go for 15, and so on. Your rep count should be a challenging number that you feel like you need to stop by the time you get to that last rep. For me, I feel the burn by 15 so I go for 15 reps for 4 rounds.
Advanced booties: Feel free to add appropriate weights to any or all exercises
WEEK 1 · WEEK 2 · WEEK 3
WEEK 1
Throw It Back Workout
5 Exercises: 10-15+ reps, 4 rounds
Advanced: Add weights
Squats w/ pulse
Donkey Kicks & fire hydrants
3 Point Lunges (lunge sumo squat, lunge
Side Lunge w/ leg lift
Hip Thrust on bench, ball, or chair
WEEK 2
Bootylicious Workout
5 Exercises: 10-15+ reps, 4 rounds
Advanced: Add weights
Modifications for jumps: remove jump and replace w/extra squat or remove jump altogether
Squat steps
Sumo Squat to Toe Touch
Squat Jacks
Double Pulse Jump Squats
Lunge to Leg Lift (both sides)
WEEK 3
Ms. New Booty Workout
5 Exercises: 10-15+ reps, 4 rounds
Advanced: Add weights | Modifications: See Video.
Squat touch downs
Curtsey lunge to leg lift (both sides)
Rainbow booty
Double Pulse Jump Squats Plus
Frog bridge
Bonus: 40 seconds of skaters between each round