Booty Boot Camp ii: days 22-28
Day 22 - March 16th
Warmup - prepare yourself for battle. It is essential you properly warm your body up today.
Ex #1: Calves * I will go easy on you this week :)
4x15-20 Seated calf raises
Ex #2: Leg Press
Set 1-2: Warmup - 2x10
Set 3-5: Increase weight each set wit a 4 count negative - 3x15
Ex #3: Laying leg curls
Set 1-2: Warmup x 10-15
Set 3: Rest pause set 18-20 *this should be brutal
RP= Rest pause: You will perform 3 sets in a row. You will do first set until failure. Stop. Take 15 breaths. Do another set until failure. Stop. Take 15 breaths. Complete final set until failure. S
Ex #4: Leg Extension
Set 1-3: 3x15
Ex #5: Hack Squat
Set 1-3: 3x15
Ex #6: Dumbbell Stiff leg
Set 1-3: 3x12-15 *gotta be brutal / stay tight and in control
Warmup - prepare yourself for battle. It is essential you properly warm your body up today.
Ex #1: Calves * I will go easy on you this week :)
4x15-20 Seated calf raises
Ex #2: Leg Press
Set 1-2: Warmup - 2x10
Set 3-5: Increase weight each set wit a 4 count negative - 3x15
Ex #3: Laying leg curls
Set 1-2: Warmup x 10-15
Set 3: Rest pause set 18-20 *this should be brutal
RP= Rest pause: You will perform 3 sets in a row. You will do first set until failure. Stop. Take 15 breaths. Do another set until failure. Stop. Take 15 breaths. Complete final set until failure. S
Ex #4: Leg Extension
Set 1-3: 3x15
Ex #5: Hack Squat
Set 1-3: 3x15
Ex #6: Dumbbell Stiff leg
Set 1-3: 3x12-15 *gotta be brutal / stay tight and in control
Day 23: March 17th
Day 24 - March 18th
It’s LIT it’s HIIT.
At this point, there is a week left in the challenge. My suggestion is to schedule out the final week and have set workout times if you do not do this already. Set a goal for yourself to finish strong and do every workout from here on out. Both workouts for Saturday and Sunday will be able to be done from home in less than 30 min so there are no excuses not to do them.
Warmup - full body warmup as directed in video
30 seconds on 30 seconds off
Alternating lunges
Single leg ski jumps right leg - side to side over line
Single leg ski jumps left leg - side to side over line
Alternating single stiff leg
Bulgarian split squat
Alternating side lunges
Ski jumps feet together - side to side over line
Ski jumps feet together - front to back over line
Squat jumps
Static squat hold
It’s LIT it’s HIIT.
At this point, there is a week left in the challenge. My suggestion is to schedule out the final week and have set workout times if you do not do this already. Set a goal for yourself to finish strong and do every workout from here on out. Both workouts for Saturday and Sunday will be able to be done from home in less than 30 min so there are no excuses not to do them.
Warmup - full body warmup as directed in video
30 seconds on 30 seconds off
Alternating lunges
Single leg ski jumps right leg - side to side over line
Single leg ski jumps left leg - side to side over line
Alternating single stiff leg
Bulgarian split squat
Alternating side lunges
Ski jumps feet together - side to side over line
Ski jumps feet together - front to back over line
Squat jumps
Static squat hold
Day 25 - March 19th
We will get the legs a little breather today with mainly focusing on core work.
Plank work
We will get the legs a little breather today with mainly focusing on core work.
Plank work
- Forearm plank - 30 sec hold
- Forearm plank - raise one leg for 10 reps then switch for 10 reps x 2 sets
- Side forearm plank - 20 sec hold x 2 sets
- Side forearm plank + leg adduction - 10 reps each side x 2 sets
- Pushup Position Plank - 30 seconds
- Pushup Position Plank - bring knee to elbow - 10 reps each side x 2 sets
- Side extended arm plank - 15 seconds x 2 each side
Day 26: March 20th - Rest - This will be the final rest day of the program.
Day 27 - March 21st
Warmup - You know the drill
Ex #1: Standing one legged calf raises
2x10 warmup
1x25 Rest Pause with 4 second stretch on bottom and 1 second contraction on top
Ex #2: Weighted Dumbbell lunges
Warmup: 1x15 bodyweight
Set 2-4: 3x15 each leg holding dumbbells
Ex #3: RDL - decrease weight each set - start heavy enough
Warmup: 1x10-12
Set 2: 1x8-12
Set 3: 1x12-15
Set 4: 1x20 non-stop
Ex #4: Bulgarian split squats
Warmup - 1x15 bodyweight
set 2-4: 3x10 with 4 count negative and 2 count contraction on top
Ex #5: 50 bodyweight squats
Warmup - You know the drill
Ex #1: Standing one legged calf raises
2x10 warmup
1x25 Rest Pause with 4 second stretch on bottom and 1 second contraction on top
Ex #2: Weighted Dumbbell lunges
Warmup: 1x15 bodyweight
Set 2-4: 3x15 each leg holding dumbbells
Ex #3: RDL - decrease weight each set - start heavy enough
Warmup: 1x10-12
Set 2: 1x8-12
Set 3: 1x12-15
Set 4: 1x20 non-stop
Ex #4: Bulgarian split squats
Warmup - 1x15 bodyweight
set 2-4: 3x10 with 4 count negative and 2 count contraction on top
Ex #5: 50 bodyweight squats
Day 28 - March 22nd
There are still 3 days left to finish strong.
Ask yourself... What have I learned about myself in the last 30 days? What areas did I do well? Where could I improve?
Reflection is an improvement step in the process. Each day I take a moral inventory of myself and recognize the things I did well and the things I could improve upon. Life is a continual journey of growth from looking with ourselves with rigorous honesty to understand why we do what we do. Self awareness isn’t a place of negative self talk or criticism. Self awareness is being able to objectively separate yourself from the events that have shaped your feelings to allow yourself to let go and surrender. This passing of resistance happens when you become conscious of your thoughts and actions.
My mission was for this boot camp to not only build your booty but to build your brain. A raise in consciousness is an absolute must in order to become our deserving selves. You can do all the squats, hip thrusts, and lunges in the world but it won’t get to the root of why you do what you do. Working out is a small and vital part of the complete process of success. Take an inventory the next few days if the month that has passed and make the decision to commit to all the things you told yourself you would.
Today’s HIIT: throwback workout since y’all loved it :)
40 seconds on 20 seconds off
There are still 3 days left to finish strong.
Ask yourself... What have I learned about myself in the last 30 days? What areas did I do well? Where could I improve?
Reflection is an improvement step in the process. Each day I take a moral inventory of myself and recognize the things I did well and the things I could improve upon. Life is a continual journey of growth from looking with ourselves with rigorous honesty to understand why we do what we do. Self awareness isn’t a place of negative self talk or criticism. Self awareness is being able to objectively separate yourself from the events that have shaped your feelings to allow yourself to let go and surrender. This passing of resistance happens when you become conscious of your thoughts and actions.
My mission was for this boot camp to not only build your booty but to build your brain. A raise in consciousness is an absolute must in order to become our deserving selves. You can do all the squats, hip thrusts, and lunges in the world but it won’t get to the root of why you do what you do. Working out is a small and vital part of the complete process of success. Take an inventory the next few days if the month that has passed and make the decision to commit to all the things you told yourself you would.
Today’s HIIT: throwback workout since y’all loved it :)
40 seconds on 20 seconds off
- Squat jumps
- Alternating stepping lunges
- Burpees
- Laying leg hip thrust
- Ski Jumps side to side
- Speed Air Squats
- Alternating side leg - take step left - take step right
- Ski Jumps back and forth
- Alternating single leg stiff-legged deadlift - bring leg back and touch hands forward to toes keeping your leg straight to bring yourself back up - alternate sides
- Split squat jumps - in the lunge position explode and jump and change front leg
- Static squat hold - squat to 90 degrees and hold
