Booty by Jo
Are you looking for a booty ONLY program, then I have the PERFECT program for you.
This is the absolute perfect program for you if you want the round and functional glutes of your dreams. My approach is that less is more, so you only need to spend 3 days per week in the gym and you have two short optional days that you can perform at home!
I’m here to help you to perform your best in all aspects of life.
Booty By Jo
20-60 min - 3 days per week + 2 optional days
This program will target your glutes 4 days every week with;
- Three full leg and glute days
- Two optional shorter 15-20 min workouts which targets your glutes only.
The exercises in the program will change one time every month but the amount of reps will change weekly and you should always try to push yourself to use a challenging and heavier weight each week without sacrificing your form!
For the program you will need at least;
- Dumbbells (DB) or Kettlebells (KB)
- Mini Band Loop
Some workout will require a barbell (BB) and weights plates BUT all those exercises can be substituted with DBs or KBs.
Day 1 – Full Legs and Booty
- Hip Thrusts – 4 sets of 10 reps
- Dumbbell Romanian Deadlift – 4 sets of 12 reps
- Bulgarian Split Squat – 4 sets of 8 reps each leg
- Seated Banded Hip Abductions – 4 sets of 20 reps
- Russian Twists – 4 sets of 30 sec
Rest 1-2 min between sets.
Building Your Glutes
In order to build strong, functional and good looking glutes you have to lift heavy but with good form!
Importance of muscle contraction – mind muscle connection.