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​Booty.  Butt.  Derriere.  Backside.  Tooshie.  Rump.  Fanny.  Keister.  Caboose. Tush. 
​No matter what you call it – we’re going to WORK it!
​Program details:
  • Program goal - to sculpt & strengthen the booty - to improve aesthetic appearance AND to help support the spine.
  • Program focuses mainly on the glutes, however we do work full body as well.  Glutes, hamstrings, quadriceps, core, biceps, triceps, shoulders, chest, back.  We do touch on it all!
  • Primarily geared to intermediate fitness levels.  Since this is a very targeted program, it is recommended that users have a fitness base before starting.
  • Designed for limited space - perfect for home or travel workouts
  • Equipment is used in this program.  Users are recommended to have mini-loop resistance bands, dumbbells, and a foam roller.
  • This is a single phase program, following a 7 day a week schedule, repeated 3 times.  There is a detailed calendar showing the recommended daily workout.

Program Components:
  • 5 follow along workout videos.  These are complete workouts, approx 40 minutes each, with warm up and cool downs included. 
  • 5 Workout ‘summary’ videos that show the moves of the workout, in a much more condensed way.  Share these short videos with customers, or use them in your marketing as ‘teasers’.  
  • 5 How-To documents for each of the workouts with images and written explanations on all the exercises.  NOTE - it’s not necessary to provide your client with BOTH the videos and how-to documents.  You choose which is your preferred method to deliver the program.

The 21 Day Booty Lift Workout Calendar

Monday Workout - Repeat 2 times through:
Set ONE
60 seconds of work each move - 30 seconds rest between
  1. Side to side squat walks
  2. Squat (40 seconds)  .. squat pulse (20 seconds)
  3. Forward & Back (duck) walks
  4. Side Lunge (30 seconds ea side)
 
Set TWO
45 seconds of work each - 15 seconds rest between.  Be sure to do both sides!
  1. Straight Leg Lift
  2. Booty Bow
  3. Fire Hydrant
 
Set THREE
30 seconds of work
  1. Jumping Jacks - the FREEDOM finisher!  Enjoy big movements with the bands OFF.
Tuesday Workout - Repeat 2 times through:
  1. Glute Bridges
  2. Bridge Up & Open
  3. Side Plank Up & Over
  4. Side Plank Clam
  5. Low PLank Leg Lifts
  6. High Plank Jack Taps
  7. Banded Bicycle
  8. Banded Side Bends
 Notes:
  • First set all moves are 60 seconds
  • Second set all moves are 30 seconds
  • Be sure to do BOTH sides for the full time  in the single side moves
Thursday Workout - 3x15 (15 reps repeated 3 times through)
  1. Deadlifts
  2. Dumbbell swings
  3. Bowler/Curtsey to side lunge (10 reps each side)
  4. Lunge to knee up (10 reps each side)
  5. Goblet sumo squat
  6. Weighted Glute bridge
Friday Workout - 2x10 (Superset 2 exercises, repeating twice)
Set ONE
10 reps each, 2 times
  1. Bicep Curls
  2. Deadlift to Hammer Curl
 Set TWO
10 reps each, 2 times
  1. Shoulder Press
  2. Squat (Military) Press
Set THREE
10 reps each, 2 times
  1. Triceps Kickback
  2. Deadlift Row Kickback
 Set FOUR
10 reps each, 2 times
  1. Push Ups
  2. Push & Lift
Saturday Workout - Roll and Stretch
Recovery is just as important as all the work - and this is a fabulous recovery session! Use this session on Saturdays at the end of the week to recover - and also feel free to use it throughout the week if your body feels it needs to.
​There are 2 parts to this session - rolling and stretching. You’re welcome to pick which part you prefer, or do them both. This session is for you - for your body - do what feels good to you.
Disclaimer

You are responsible for exercising within your limits and assume all risk of injury to your person or property.  To the extent permitted by law, www.bodyfirstpt.co.uk and all affiliates disclaim any and all liability in connection with the exercises in online videos and any instructions or advice provided. 
Consult your medical professional before attempting the exercises in the videos and follow his or her advice.
 
Do not attempt the exercises in the videos if you have a history of chest pain, knee, ankle, wrist, shoulder, joint, or spinal (back or neck) problems or injury.  If you feel you are exercising beyond your current abilities, or if you feel discomfort, pain, dizziness, or nausea, you should discontinue exercising immediately.