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Program

2 in 1 Booty & ABSGym Challenge

Downloads & Links

Workout Guide30 MB
Nutrition Plan2 MB
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Table of Contents

Warm Up (15 minutes)
Dynamic Warm Up

MONDAY- LOWER BODY LEGS

Circuit 1: Circuit means each exercise should be performed immediately  after the other

Seated leg press
Barbell back Squat
Reverse hamstring curl
Seated Leg Curl
Russian Twist
V-sit Raise
Plank Tucks
Plank Rocks

TUESDAY- BACK & BICEPS

Circuit 1

One arm rows
Bicep Curl
Cable lat pull down
Barbell Deadlift
DB leg Raises
Alt. leg raises
High plank holds
Mountain climbers

WEDNESDAY – GLUTES & HAMMIES

Glute Warm Up
Lying Hamstring Curl
Romanian Deadlift
Hyperextension
DB Split Squat
Sumo DB Squat
DB Reverse lunge

Thursday- Rest Day

FRIDAY – CHEST & SHOULDER

DB Bench press
One Arm Shoulder raise
Tricep dips
Cable Extensions
Close Grip press
Seated Shoulder press
Chest fly’s

SATURDAY – FULL BODY CARDIO

Rotating Jacks
Single Leg knee hops
Squat swings
High knee front kicks
Lateral lunge sways
Sumo
Jump Squat
Mountain Climbers

Table of Contents

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