Butt Workouts for Women (CS)

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:

	Medicine ball walking lunge with twist Sets: 3 Reps: 10
	Multiplanar lunge Sets: 3 Reps: 10
	Banded hip thrust on ball Sets: 3 Reps: 12
	Straight leg glute bridge Sets: 3 Reps: 12
	Single leg squat Sets: 3 Reps: 10
	Single leg squat touchdown Sets: 3 Reps: 10
	Squats in stork stance Sets: 3 Reps: 12
	Tube walking Sets: 2 Reps: 20
	Standing soleus stretch Sets: 3 Reps: 10
	Single leg balance Sets: 2 Reps: 12
	Standing psoas stretch Sets: 2 Reps: 2
	Rotational medicine ball squats with shoulder flexion Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

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

	Medicine ball walking lunge with twist Sets: 3 Reps: 10
	Multiplanar lunge Sets: 3 Reps: 10
	Banded hip thrust on ball Sets: 3 Reps: 12
	Straight leg glute bridge Sets: 3 Reps: 12
	Single leg squat Sets: 3 Reps: 10
	Single leg squat touchdown Sets: 3 Reps: 10
	Squats in stork stance Sets: 3 Reps: 12
	Tube walking Sets: 2 Reps: 20
	Standing soleus stretch Sets: 3 Reps: 10
	Single leg balance Sets: 2 Reps: 12
	Standing psoas stretch Sets: 2 Reps: 2
	Rotational medicine ball squats with shoulder flexion Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

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

	Medicine ball walking lunge with twist Sets: 3 Reps: 10
	Multiplanar lunge Sets: 3 Reps: 10
	Banded hip thrust on ball Sets: 3 Reps: 12
	Straight leg glute bridge Sets: 3 Reps: 12
	Single leg squat Sets: 3 Reps: 10
	Single leg squat touchdown Sets: 3 Reps: 10
	Squats in stork stance Sets: 3 Reps: 12
	Tube walking Sets: 2 Reps: 20
	Standing soleus stretch Sets: 3 Reps: 10
	Single leg balance Sets: 2 Reps: 12
	Standing psoas stretch Sets: 2 Reps: 2
	Rotational medicine ball squats with shoulder flexion 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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