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

  1. Squats w/ pulse

  2. Donkey Kicks & fire hydrants

  3. 3 Point Lunges (lunge sumo squat, lunge 

  4. Side Lunge w/ leg lift

  5. 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

  1. Squat steps

  2. Sumo Squat to Toe Touch

  3. Squat Jacks 

  4. Double Pulse Jump Squats

  5. 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.

  1. Squat touch downs

  2. Curtsey lunge to leg lift (both sides)

  3. Rainbow booty

  4. Double Pulse Jump Squats Plus

  5. Frog bridge

Bonus: 40 seconds of skaters between each round