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1 Week Booty Bootcamp Intensive Workout Routine

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Don’t worry it is not as weird as it sounds! This week’s worth of exercises is a great way to kickstart the sculpting of your bottom, hips, thighs and legs *i’m also going to throw in some lower back strengthening too because maintenance is important.*

The point of this bootcamp is to give you the tools you need to put lower body exercises into your training program in the future and hopefully see some results even after week 1. You don’t have to repeat this at all (although you can – if you do you might want to up the repetitions as you progress to keep challenging yourself and stop it getting boring).

The benefits of this booty bootcamp routine:

  1. Your glutes help support and stabilise your back during exercise
  2. Reduces injury risk
  3. Burns extra calories (muscle burns more calories than fat)
  4. Great for runners or those who play sports
  5. Looks great in jeans! (who doesn’t want a great bum!)

The importance of form:

If you have read any of my other posts you will know I am sounding like a broken record! BUT form is THE most important thing. It is better to do fewer repetitions correctly than risk injuring yourself by doing it repetitively wrong! Pay particular attention to the exercises in this bootcamp to ensure you are performing them correctly and if you still don’t understand or have any questions feel free to leave a comment below.

The Booty Bootcamp Routine:

Monday

Beginner = 1 round, Intermediate = 2 rounds Expert = 3 rounds
Bridges – 30 Seconds
Make it harder – Do them one legged ( 20 Seconds Each Leg)
Plie Squats – 30 Seconds
Donkey Kicks – 20 Seconds each leg
Make it harder – Wear ankle weights
Squats – 30 Seconds
Make it harder – Hold dumbbells or add weights
Lunges – Alternate legs 30 Seconds
Side Leg Raises – 30 Seconds each leg
Make it harder – Wear ankle weights
Burpees – 30 Seconds
Wall Sit – 30 seconds, 30 seconds Rest x 5 = 5 Minutes

Tuesday

High Knees 30 seconds, Squat Jumps 30 seconds 1 minute Rest x 15 = 30 mins
Wall Sit – 30 seconds, 30 seconds Rest x 5 = 5 Minutes

Wednesday

Beginner = 1 round, Intermediate = 2 rounds Expert = 3 rounds
Bridges – 30 Seconds
Make it harder – Do them one legged ( 20 Seconds Each Leg)
Plie Squats – 30 Seconds
Donkey Kicks – 20 Seconds each leg
Make it harder – Wear ankle weights
Squats – 30 Seconds
Make it harder – Hold dumbbells or add weights
Lunges – Alternate legs 30 Seconds
Side Leg Raises – 30 Seconds each leg
Make it harder – Wear ankle weights
Burpees – 30 Seconds
Wall Sit – 45 Seconds, 30 Seconds Rest x 5 = 6 mins 30 seconds (Ish)

Thursday – Rest

You’ve earned it. You’re bound to be sore today (if not, you’re not doing it properly OR it’s not hard enough for you – check your form first and if you feel you are performing them correctly then increase the repetitions, sets or time)
If you want to do something today I recommend trying the “Simple stretching routine” I posted last week. It should give you a relaxed healing feeling once you’re done.

Friday

Alternating Jump Lunges – 1 min , 30 second Rest x 10  = 15 mins
Squat with Side Leg Raises – 1 min 30 seconds Rest x 10 = 15 mins
Wall Sit – 45 Seconds, 30 Seconds Rest x 5 = 6 mins 30 seconds (Ish)

Saturday

Beginner = 1 round, Intermediate = 2 rounds Expert = 3 rounds
Bridges – 45 Seconds
Make it harder – Do them one legged ( 20 Seconds Each Leg)
Plie Squats – 45 Seconds
Donkey Kicks – 20 Seconds each leg
Make it harder – Wear ankle weights
Squats – 45 Seconds
Make it harder – Hold dumbbells or add weights
Lunges – Alternate legs 30 Seconds
Side Leg Raises – 30 Seconds each leg
Make it harder – Wear ankle weights
Burpees – 1 min
Wall Sit – 1 min, 1 min Rest x 5 = 10 mins

Sunday

Burpees 30 seconds, Squat Jumps 30 seconds 1 minute Rest x 15 = 30 mins
Wall Sit – 1 min, 30 seconds Rest x 5 = 7 mins 30 seconds
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