Booty Pump

Day 2 (B)

1 set x WARMUP: 10 reps each move

   NA

2 sets x 10 - 15 reps, tempo: 2011

Rest 60 sec between sets

2 sets x 10 - 15 reps, tempo: 1130

Rest 60 sec between sets

2 sets x 12 - 15 reps, tempo: 2011

Rest 60 sec between sets

2 sets x 10 - 15 reps, tempo: 3011

Rest 60 sec between sets

Or DB High Farmer Carry

2 sets x 12 - 15 reps each side, tempo: 1010

Rest 60 sec between sets

Optional

2 sets x 10 - 15 reps each side, tempo: 2010

Rest 60 sec between sets

2 sets x 10 - 15 reps, tempo: 2010

Rest 60 sec between sets

Booty Pump

Month 1 Workouts

Perk Up!

Month 2 Workouts

Get Squat-tastic

Month 3 Workouts

Get Bootylicious

Track your Progress

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WarmUp B

Booty WarmUp B: 

**Go for a brisk walk, do some stairs, deep clean something, dance a bit--move your whole body and get WARM and a little sweaty! (minimum 3 min)

1. Standing Booty Squeeze, 3 second hold, 5 reps

2. Glute bridge, 3 second hold, 10 reps

3. Single leg glute bridge, 5 reps each side 

4. Chest Opens, 15 reps

5. Forward & backwards shoulder rolls

Optional:

6A. Open Books, 5 reps each side 

6B. Side lying Abduction, 5 reps each side

7. Wall Lat Raises, 8 reps

Bodyweight or Dumbbell Alternating Step-Ups

1. **Be sure to focus on learning the proper form for this exercise with just your Body Weight!** 

Then you can hold a DIY or actual dumbbell in each hand.

2. Place the right foot on the elevated platform. *If you use a step on a STAIRCASE...just use ONE STEP (not two) to have the best alignment**

3. Step on the platform by extending the hip and the knee of your right leg. Use your heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe in as you execute the energy required to come up. 

4. Step down with the left leg by flexing the hip and knee of the right leg as you exhale. Return to the original standing position...And then step with your other leg, in an alternating fashion...Like you are taking imaginary stairs. Look down to securely place your foot, and then as you step, try looking outwards and standing up tall. 


Incline Chest Press

1. Place a smaller folded towel and then a taller folded towel or blanket on the floor so that when you lay, down, your upper back (between your shoulder blades) will rest on the smaller towel, and your head will rest on the larger towel...essentially creating an “incline bench” on the floor. If you’re at the gym...use a slight Incline Bench. 

Sit down on the floor. Then carefully pick up two dumbbells that you have set by your feet. Place the the dumbbells on top of your thighs. Then, while holding onto the dumbbells, lie back on the floor (head on bigger towel, upper back on smaller towel) and raise the dumbbells to chest level.  Be sure to use a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms). Palms face towards your feet. This is your starting position.

2. From the starting position, breathe in and then as you breathe out, push the dumbbells straight up from your chest as you breathe out. Focus on pushing the dumbbells using your chest muscles. Fully extend your arms and squeeze your chest in the contracted position at the top of the move, hold for a second and then start coming down slowly again. Tip: Lowering the weight should take about three times as long as raising it. Repeat the move for the recommended reps.

3. When you’re done, place the dumbbells back onto the top of your thighs, then sit up and place the dumbbells on the floor.

Caution: don’t let the dumbbells drift too far forward. You want the dumbbells to hover above your middle chest and nowhere else.

Glute Bridge

1. For this exercise, lie on your back. Put your energy/weight into your heels. You can even raise your toes slightly off the ground, too.  

2. Lift your hips up...and be careful to just lift your hips, don't arch your back. Squeeze your glutes as you lift your hips up...  

3. Keep your glutes squeezed at the top of the plank for 1 to 3 seconds...

4. Then release your glutes, bringing your hips slowly back to the ground...just pausing on the ground, not fully resting...before you start the next rep.

One Arm Mid-Back Rows

1.Use a flat bench or step-up box & place a dumbbell on each side of it.

2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.

3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of your hand should be facing your torso. This will be your starting position.

4. Pull the weight straight up to the side of your chest, keeping your upper arm close to your side and keeping your torso stationary. Breathe in as you perform this step. 

Think of moving the dumbbell in an arc.

5. Concentrate on squeezing your back muscles once you reach the full contracted position. 

6. Then, slowly lower the weight in an arc to the starting position. Breathe out as you perform this step.

Do all of the reps for one set on one side, before you switch sides and repeat with the other arm.

WoodChoppers

**Learn & execute this move with just a very light DIY weight (like a small water bottle, tennis shoe or 1-3 lb weight)

1. Stand with your feet shoulder-width apart. Crouch slightly, keeping your back straight. Hold your very light DIY dumbbell with both hands next to the outside of your right thigh...hold with hands on top of each other or an opposing grip. 

2. Twist your torso to the side and lift the weight up and across your body with straight arms. As you lift, stand up and turn your torso & head so you end up facing the dumbbell, which is above your left shoulder. Rise onto your right toe as you twist and lift--and your right foot should swivel too! 

Feel your abs & side glute work!

3. Return to the starting position, reversing the twist and bringing the weight down as if chopping wood. Don’t rush; it’s all about control.

Do all reps on one side & then switch sides.

Optional

Kettlebell Towel Bicep Curls

1. Only use a lighter kettlebell for this move! Thread a short hand-towel through the handle of the kettlebell. Grasp the towel on each side a few inches above the kettlebell handle, with your palms/grip facing in. Bend your arms and hold the kettlebell up at sternum level. Your elbows should be close to the torso.  

Stand upright, with knees slightly bent & brace your abs. This will be your starting position.

2.Keep your biceps stationary and start bending at your elbows, lowering the kettlebell. Be sure to fully extend your arms.

3. Curl the kettlebell up as you exhale. Think about moving the kettlebell in an ARC.

One Arm Tricep Dumbbell Kickback

1. Set up for the tricep kickback by using a flat bench or folding at your hip & using a high dresser/bar. 

2. Position yourself on the left side of the bench with your right knee and right hand resting on the bench.

3. Using a neutral grip, pick up a light DIY dumbbell with your left hand. Keep your back straight and look forward.

4. Tuck your left upper arm close to your torso and bend at the elbow, forming a 90 degree angle with your upper arm and forearm. This is the starting position.

5. Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended.

6. Pause, and then lower the dumbbell back to the starting position.

7. Repeat this movement for desired reps and then repeat using your right arm.

*THIS MONTH: Learn how to fully contract your Tricep using a light DIY dumbbell.

Booty Pump

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Glute Bridge


Muscle Group: Glutes

Exercise type: Push


Instructions:

1. For this exercise, lie on your back. Put your energy/weight into your heels. You can even raise your toes slightly off the ground, too.  

2. Lift your hips up...and be careful to just lift your hips, don't arch your back. Squeeze your glutes as you lift your hips up...  

3. Keep your glutes squeezed at the top of the plank for 1 to 3 seconds...

4. Then release your glutes, bringing your hips slowly back to the ground...just pausing on the ground, not fully resting...before you start the next rep.

Close

Incline Chest Press


Muscle Group: Chest

Exercise type: Push


Instructions:

1. Place a smaller folded towel and then a taller folded towel or blanket on the floor so that when you lay, down, your upper back (between your shoulder blades) will rest on the smaller towel, and your head will rest on the larger towel...essentially creating an “incline bench” on the floor. If you’re at the gym...use a slight Incline Bench. 

Sit down on the floor. Then carefully pick up two dumbbells that you have set by your feet. Place the the dumbbells on top of your thighs. Then, while holding onto the dumbbells, lie back on the floor (head on bigger towel, upper back on smaller towel) and raise the dumbbells to chest level.  Be sure to use a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms). Palms face towards your feet. This is your starting position.

2. From the starting position, breathe in and then as you breathe out, push the dumbbells straight up from your chest as you breathe out. Focus on pushing the dumbbells using your chest muscles. Fully extend your arms and squeeze your chest in the contracted position at the top of the move, hold for a second and then start coming down slowly again. Tip: Lowering the weight should take about three times as long as raising it. Repeat the move for the recommended reps.

3. When you’re done, place the dumbbells back onto the top of your thighs, then sit up and place the dumbbells on the floor.

Caution: don’t let the dumbbells drift too far forward. You want the dumbbells to hover above your middle chest and nowhere else.

Close

One-arm Mid-Back Rows


Muscle Group: Mid-Back

Exercise type: Pull


Instructions:

1.Use a flat bench or step-up box & place a dumbbell on each side of it.

2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.

3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of your hand should be facing your torso. This will be your starting position.

4. Pull the weight straight up to the side of your chest, keeping your upper arm close to your side and keeping your torso stationary. Breathe in as you perform this step. 

Think of moving the dumbbell in an arc.

5. Concentrate on squeezing your back muscles once you reach the full contracted position. 

6. Then, slowly lower the weight in an arc to the starting position. Breathe out as you perform this step.

Do all of the reps for one set on one side, before you switch sides and repeat with the other arm.

Close

Bodyweight or Dumbbell Face Pulls


Muscle Group: Rear Delts

Exercise type: Pull


Instructions:

This is a great exercise to learn & do with just your bodyweight! Imagine that you're using a resistance band or gym cable machine & just use your bodyweight& then advance to using a pair of light dumbbells:

1. Get into an Athletic Stance with knees bent, chest & booty out...and fold at the waist so that you have a long back.

2. Stand with your feet shoulder-width apart, with your knees slightly bent. Brace your abs. Grip your imaginary dumbbells with palms facing each other...OR hold your dumbbells horizontally, with palms facing each other.

3. Be sure to keep your elbows down below your shoulder. You don’t want to raise them to the level of your shoulder.


4. Then pull towards your ears... You'll be working your rear delta and getting the external rotation of the shoulder to work your rotator cuff as well. 

5. Make sure to squeeze and hold for a second in the fully rotated/contracted position...then slowly return dumbbells to the starting position.

Completely release your muscles and reset--before starting the next rep! Think of doing 12 sets of 1 rep (instead of 12 reps in 1 set).

Close

Bodyweight or Dumbbell
Step-Ups


Muscle Group: Quads

Exercise type: Push


Instructions:

1. **Be sure to focus on learning the proper form for this exercise with just your Body Weight!** 

Then you can hold a DIY or actual dumbbell in each hand.

2. Place the right foot on the elevated platform. *If you use a step on a STAIRCASE...just use ONE STEP (not two) to have the best alignment**

3. Step on the platform by extending the hip and the knee of your right leg. Use your heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe in as you execute the energy required to come up. 

4. Step down with the left leg by flexing the hip and knee of the right leg as you exhale. Return to the original standing position...And then step with your other leg, in an alternating fashion...Like you are taking imaginary stairs. Look down to securely place your foot, and then as you step, try looking outwards and standing up tall. 

Close

WoodChoppers


Muscle Group: Abs

Exercise type: Pull


Instructions:

**Learn & execute this move with just a very light DIY weight (like a small water bottle, tennis shoe or 1-3 lb weight)

1. Stand with your feet shoulder-width apart. Crouch slightly, keeping your back straight. Hold your very light DIY dumbbell with both hands next to the outside of your right thigh...hold with hands on top of each other or an opposing grip. 

2. Twist your torso to the side and lift the weight up and across your body with straight arms. As you lift, stand up and turn your torso & head so you end up facing the dumbbell, which is above your left shoulder. Rise onto your right toe as you twist and lift--and your right foot should swivel too! 

Feel your abs & side glute work!

3. Return to the starting position, reversing the twist and bringing the weight down as if chopping wood. Don’t rush; it’s all about control.

Do all reps on one side & then switch sides.

Close

Kettlebell Towel Bicep Curls


Muscle Group: Biceps

Exercise type: Pull


Instructions:

1. Only use a lighter kettlebell for this move! Thread a short hand-towel through the handle of the kettlebell. Grasp the towel on each side a few inches above the kettlebell handle, with your palms/grip facing in. Bend your arms and hold the kettlebell up at sternum level. Your elbows should be close to the torso.  

Stand upright, with knees slightly bent & brace your abs. This will be your starting position.

2.Keep your biceps stationary and start bending at your elbows, lowering the kettlebell. Be sure to fully extend your arms.

3. Curl the kettlebell up as you exhale. Think about moving the kettlebell in an ARC.

Close

One Arm Tricep Dumbbell Kickback


Muscle Group: Triceps

Exercise type: Push


Instructions:

1. Set up for the tricep kickback by using a flat bench or folding at your hip & using a high dresser/bar. 

2. Position yourself on the left side of the bench with your right knee and right hand resting on the bench.

3. Using a neutral grip, pick up a light DIY dumbbell with your left hand. Keep your back straight and look forward.

4. Tuck your left upper arm close to your torso and bend at the elbow, forming a 90 degree angle with your upper arm and forearm. This is the starting position.

5. Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended.

6. Pause, and then lower the dumbbell back to the starting position.

7. Repeat this movement for desired reps and then repeat using your right arm.

*THIS MONTH: Learn how to fully contract your Tricep using a light DIY dumbbell.

Close