more booty work outs...

Day 1 - Keep weights lower during this session.  If you see (4 x 10 exercise a/20 exercise b/rest), you should perform exercise b immediately following exercise a, and only rest at the end of exercise b.  Complete this combo for the total number of sets listed before exercise a.

• 4 x 12 Smith Machine Squats/30 box jumps/rest 60 seconds
• 3 x 20 Long Jumps
• 4 x 12 Bulgarian Squat Jump
• 4 x 20 Four Point Hops
• 3 x 20 Reverse Dumbbell Lunges/20 forward lunges/rest 30 seconds (alternate legs)
• 3 x 2 minutes Plated Speed Skaters
• 3 x 1 minute Line Jumps
• 4 x 100 Speed Squats/10 X Jumps

Day 2 – This session is going to focus on fast explosive movements to really torch your hamstrings and glute muscles, before moving to the weights to finish things off.  Feel free to do the running parts on a treadmill or outside.

• 20 x 10 second all out sprints/rest 15 second between each sprint
• 5 x 2 minutes running in reverse (if using a treadmill start slow and gradually increase your speed)
• 5 x 30 Jumping Lunges
• 5 x 15 Tuck Jumps
• 5 x 15 Plated Box Jumps
• 3 x 10 Quad Extensions
• 3 x 10 Hamstring Curls
• 3 x 10 Leg Press Machine (first set feet wide, second set feet close, third set feet shoulder-width)
• 3 x 40 Calve Raises on Smith Machine
• 3 x 20 Side Barbell Squats (10 per each side)

Day 3 – We’re going to repeat the session from Day 1 with a few minor modifications to increase intensity. Also, be sure to increase weights as you’ll be performing fewer reps per set.

• 4 x 8 Smith Machine Squats
• 4 x 8 Barbell Deadlift (please make sure you are using proper form for this exercise!)
• 3 x 20 Long Jumps
• 4 x 12 Bulgarian Squat/1 minute jump rope/45 seconds rest
• 4 x 20 Four Point Hops
• 3 x 20 Reverse Dumbbell Lunges/20 forward lunges/rest 30 seconds (alternate legs)
• 3 x 2 minutes Plated Speed Skaters/1 minute jump rope/45 seconds rest
• 4 x 1 minute Line Jumps
• 4 x 100 Speed Squats/10 X Jumps/45 seconds rest
• 5 minutes jump roping (use as few rest breaks as possible)

Give this workout a try.  I will almost guarantee you’re not going to be able to walk straight after your first few times through.  Let the soreness fade, then get right back into it.  Run through this 3-day cycle for about 4 weeks, then increase weights, incorporate some new exercises, and continually keep pushing yourself.  Remember, the plyo/weight combo is THE way to develop a great butt and legs.  Keep at it and you’ll be ready to fill out that bikini bottom in no time!