Butt Workouts for Women

intermediate level

Exercises # 5 to # 14 are to be performed in this sequence: Exercise #5 Immediately Exercise #6 2 sets No rest between exercises 2 minutes rest after completion of sequence, before commencing next pair sequence Continue for exercise pair sequences #7 through to # 14

Week 1

Day 1

This daily workout contains 12 exercises, you'll be doing the following exercises:

	Rotational Medicine Ball Squats With Shoulder Flexion Sets: 3 Reps: 10
	Standing Psoas Stretch Sets: 2 Reps: 2
	Multiplanar Lunge Sets: 3 Reps: 10
	Single Leg Balance Sets: 2 Reps: 12
	Straight Leg Glute Bridge Sets: 3 Reps: 12
	Squats in Stork Stance Sets: 3 Reps: 12
	Tube Walking Sets: 2 Reps: 20
	Single Leg Squat Touchdown Sets: 3 Reps: 10
	Medicine Ball Walking Lunge With Twist Sets: 3 Reps: 10
	Banded Hip Thrust on Ball Sets: 3 Reps: 12
	Single Leg Squat Sets: 3 Reps: 10
	Standing Soleus Stretch Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 12 exercises, you'll be doing the following exercises:

	Rotational Medicine Ball Squats With Shoulder Flexion Sets: 3 Reps: 10
	Standing Psoas Stretch Sets: 2 Reps: 2
	Multiplanar Lunge Sets: 3 Reps: 10
	Single Leg Balance Sets: 2 Reps: 12
	Straight Leg Glute Bridge Sets: 3 Reps: 12
	Squats in Stork Stance Sets: 3 Reps: 12
	Tube Walking Sets: 2 Reps: 20
	Single Leg Squat Touchdown Sets: 3 Reps: 10
	Medicine Ball Walking Lunge With Twist Sets: 3 Reps: 10
	Banded Hip Thrust on Ball Sets: 3 Reps: 12
	Single Leg Squat Sets: 3 Reps: 10
	Standing Soleus Stretch Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 12 exercises, you'll be doing the following exercises:

	Rotational Medicine Ball Squats With Shoulder Flexion Sets: 3 Reps: 10
	Standing Psoas Stretch Sets: 2 Reps: 2
	Multiplanar Lunge Sets: 3 Reps: 10
	Single Leg Balance Sets: 2 Reps: 12
	Straight Leg Glute Bridge Sets: 3 Reps: 12
	Squats in Stork Stance Sets: 3 Reps: 12
	Tube Walking Sets: 2 Reps: 20
	Single Leg Squat Touchdown Sets: 3 Reps: 10
	Medicine Ball Walking Lunge With Twist Sets: 3 Reps: 10
	Banded Hip Thrust on Ball Sets: 3 Reps: 12
	Single Leg Squat Sets: 3 Reps: 10
	Standing Soleus Stretch Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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Butt Workouts for Women

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MJ Johnson

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