3 Day Booty and Leg Workout

This is a pretty serious workout. Watch your knees and make sure you have good posture. 

3 day butt/leg work out

8 week program 

Weeks 1 -2 no weights 15 reps 2 sets 

Weeks 3 -4 add weight 12 reps 3 sets

Weeks 5 - 6 add 5% more weight 10 reps 3 sets

Weeks 7-8 add 5% more weight  8 - 10 reps 3 sets 

Day 1 - Monday

Dead lifts

Butt lifts with 

pulses

Squats with kick back 

Explosive lunges

Single leg squats

*Box hops right to left 

Day 2 - Wednesday

Standing Step up kick backs 

3 Way Lunge

Good mornings

Ballet squats

Ski Lunges

*Ski’s

Day 3 - Friday

Split Squat

Hamstring Curl 

Walking Lunges

Side lunges 

Jump Squats 

If you don't know what the exercise is just YouTube it. 

If you don't have a Olympic bar (for like Good mornings) then just use hand weights. If you don't have hand weights stick with 15 reps 2 sets the first 2 weeks then 15 reps 3 sets the rest of the time. 

Weights are going to make the difference. 

*Make it a HIIT (high intensity interval training) and go fast to raise the heart rate.