A workout plan for filling out your bikini bottom!
- Goal: tightening booty and tights
- Technical complexity: medium
- 1 – Day Split
- Duration: 30 minutes
- 1 – 2 times a week
”You don’t get ass you desire while sitting on one you own!” -Anonymous
Notice that this workout shouldn’t be the only workout you do during a week. For example, I recommend that you add this 2 – Day Split Workout to your weekly workout routine.
This booty workout plan is a 1 – Day Split workout and it includes four different exercises. Warm up with light weights before Full Squats and Lunges.
Booty workout:
- Full Squat 3 x 15 reps (Full Squats are performed very deep, so use lighter weights than in normal squats.)
- Lunge 3 x 15 reps
- Sumo Deadlift 3 x 15 reps (You can use an even wider stance than what’s shown on the video.)
- Hip Thrust 3 x 15 reps
Rest 2 minutes between the sets. Use the same weight through each set of the exercise. Aim for a weight which you can hardly complete the sets with. Start light and try out what is a suitable weight for you. Write down the weights every time you do the workout. When you manage to complete 3×15 rep sets using a clean technique 2 – 3 workouts in a row, you may add weight!
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Training diary as an excel sheet and printable picture.
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