BeFit Butt Workout Day 1 (Butt Lift)

Original workout: BeFit Butt Lift Workout

WORKOUT MOVES AND REPETITIONS ('reps') in this workout:
15 reps open leg drop squat
15 reps bulgarian split squats (each leg)
15 reps lateral lunge with reach (each leg)

*STANDING STRETCH QUADS/HIP FLEXORS* - hold 10-15 seconds each leg

*FLOORWORK* (mat needed)
15 reps BASIC LYING BRIDGE - 15 reps
15 reps BRIDGE WITH LEG RAISE (each leg)
4 SUPERMAN - 4 'lifts' at 3 'stretched second' counts each

*KICKBACK SERIES* (on all fours)
15-20 reps bent leg kick back (donkey kicks) - each leg
10 reps crossover straight leg kick backs - (each lift in the 'crossover' is a rep)

*BE sure to complete the bent leg 'set' FIRST - then do the 'crossover set' for that leg BEFORE beginning the bent leg/crossover set for the opposite leg!



I did 2 Rounds of this Booty Workout.

Then I did various abs workout- some inspired from Tatianna's The Alignment of Abs, planks, practicing ab wheel roll out. I think I'm going to make my own 10 plank ab moves that I could always incorporate in any of my active rest in between weight training sets or do an entire thing as its own abs workout.

Abs & Cardio HIIT at home

Cardio HIIT: 1 min rest/30 sec MAX effort - 10 rounds- High Knees Skipping

Abs Workout: LovingFit The Alignment of Abs

• 20 reps Sliding Pull-Inns & Plank Outs Combo ( both count as 1 rep )
• 4 Rounds of 20 Side Scissors & 10 toe touches( This is what 1 round looks like Right side 20/10 Left Side 20/10 )
• 20 reps Triple Twist Combo ( since it’s a combo all 3 counts as 1 rep )
• 20 reps Chop Sit Up –per side ( 40 total )
• 40 reps Ballet Side Bends

Note: I only did half of the portion for each of the Abs workout. I didn't have much mojo this morning for some reason. Could be the HIIT took some toll out from me.

Back, Upper Body & HIIT Workout at LA Fitness

Warm up:

• 20 reps clamshells (each leg)- at home
• 2 min freestyle skipping
• 1 lap bear crawls
• 1 min front elbow plank hold
• 1 min side elbow plank hold (each side)
• 1 min full plank hold

Back & Upper Body Workout:

• 3 sets of 4 reps close grip pull up/chin ups (from standing position) - tried to go up and down a bit faster
• 1 set of 8 reps reverse body rows w BB bar at squat rack - had to move away cuz someone was actually using it
• 3 sets 10 reps One Arm Row (25lbs plate)-each arm
• 3 sets 10 reps 30lbs preloaded BB shoulder press

Active rest in between sets/exercise 20-25 various abs moves.

HIIT: 1 min easy pedaling/30 sec resistance pedaling spin bike (15 mins)

Sunday Kettlebell Workout

Part #1:
20 min AMRAP

• 250m row
• 10 reps One arm KB clean & Jerk (each arm)- with 18lbs
• 10 reps One Arm KB snatch - 18lbs
• 10 reps KB sumo deadlift (2x35lbs KB)
• 10 reps hanging knee raises

Part #2:
2 Rounds

• 5 reps windmill (18lbs KB)- each side
• 5-10 reps push up on KB
• 10-15 reps weighted lying down knee tucks (12 lbs KB)

Glutes and Legs Workout

For some reason, my mojo wasn't quite up there today judging by my dreadful feeling when I got to the squats and side lunges! Was hoping to hop on the spin bike for some HIIT but that didn't happen.

Warm up:

• 20 reps clamshells (each side)
• 20 reps donkey kicks (each side)
• 20 reps fire hydrant (each side)
• 2-3 min light resistance spin bike

Workout:

• 3 sets 15 reps 75 lbs BB Glute Bridge
• 3 sets 15 reps 75 lbs. BB deadlift
• 3 sets 15 reps 2x20lbs KB front squats
• 2 sets 12-15 reps 20lbs. KB side lunges (each leg)
• 1 set 10-12 reps weighted donkey kick on the Glute flexor machine (each side) - 20lbs weight
• 1 set 10-12 reps weighted donkey kick on the Glute flexor machine - 30 lbs weight

Light Glute, Quads, Chest & Arms Full Body Workout

Warm up:

• 2 sets 30-50 clamshells (each side)- at home
• 2 sets 30-40 donkey kicks (each side) - at home
• 1 set 20-25 fire hydarnt (each side) - at home
• 2 minute freestyle skipping
• 50-60 reps bodyweight glute bridge
• Various primal moves - bear crawls, crab to pike , backward crawling

Workout:

• 3 sets 50-60 bodyweight hip thrust on 4 risers aerobic step
• 3 sets 20-25 65lbs. DB Sumo Deadlift
• 3 sets 8-10 bench push ups
• 3 sets 10-15 DB Squats (2x20 lbs DB) - First set did front squats for 10 reps but finished off the last 5 reps and 2nd & 3rd set with DB squat (holding DB on my sides)
• 3 sets 10-12 triceps bench dips with feet elevated on the DB
• 3 sets of 10-15 bulgarian split squats (2x15lbs DB)
• 1 set 4-5 reps 15 lbs. One arm biceps curls - too heavy
• 2 sets 6-8 reps 2 arm biceps curls with 25 lbs plate

Active rest between sets/workout: 20-25 reps various ab moves (standing knee to elbow crunches, knee hugs, plank knee tucks)

Finisher:
3 sets 20-25 reps knee raises

Back, Upper Body and HIIT Workout at LA Fitness gym

I've been pretty bad keeping my workout log so now I strive to start recording my workout log so I could track my rep progress in the long run. Pretty much my workout still follows this template but there are some days that I can't fit everything in one day that I might have to split them up accordingly.

Warm up:

• 2 sets 30-40 reps clamshells (each side) - at home
• 2 sets 30 donkey kicks (each leg) - at home
• 2 minute free style skipping
• 1 minute elbow plank hold (mix of front plank and RKC)
• 1 minute side elbow plank hold (each side)
• Light shoulders mobility

Back & Upper Back Workout:

• 5 sets of 3-4 reps chin ups (from standing position)
• 3-5 sets (6-10 reps) reverse body rows on BB bar at a squat rack
• 3 sets of 12 reps 40lbs BB bent over rows (preloaded BB)
• 3 sets 10-12 reps one Arm Shoulder DB Press (15 lbs DB) - each arm

HIIT: 15 minute spin bike (1 minute easy pace/ 30 sec high resistance pedaling)

Glutes, Hamstrings and HIIT Workout at LA Fitness Gym

Warm up:

• 2 sets of 30-40 reps clamshells (each side) - at home
• 2 sets of 30-40 reps donkey kicks (each side) - at home
• 2 sets of 20 reps fire hydrant (each side) - at home
• 1 set of 20 reps weighted donkey kicks (each side) - with 5lbs. DB at the crease of the knee (each side)
• 50 reps bodyweight glute bridge
• 2 sets of 20-25 bodyweight hip thrusts (4 risers aerobic step)

Glutes & Hamstrings Workout:

• 3 sets 20-25 reps BB hip thrust (4 risers aerobic step)
• 3 sets 15-20 reps BB deadlift (75 lbs)

HIIT: 15 minute spin bike (1 minute easy pedaling / 30 sec high resistance pedaling)

Sunday Kettlebell HIIT Workout at LBKC

Part #1: (5 minute):
5 minute Sled Combo (pull sled and push - 110lbs)

Part #2 (5 minute):

• 20 sec Rope Waves
• 10 KB Floor Press (lying down shoulder press) - 2x15lbs

Part #3 (5 minute):
5 minute 10 reps One Arm Jerk (18lbs) - each arm

Part #4 (5 minute):

• 10 reps landmine twist (each side)
• 10 reps regular sit ups

Part #5 (5 minute):

• 8 reps double KB Front Squats (2x20lbs KB)
• 8 reps double KB sumo deadlift (2x35lbs KB)

Sunday Kettlebell Workout

Part #1:
2 Rounds
5-4-3-2-1 KB Half Snatch (each arm)
30 sec weighted plank hold
15-10-10-10-15 KB Swing (light-3 sets of heavy-light)
15-20 reps Hanging abs knee tucks
5-4-3-2-1 One Arm KB Press (each arm)
15-20 V Up Abs

Part #2:
Max reps pull ups/chin ups
KB Jump Deadlift

Weights that I used:
22 lbs- Half snatch
25 lbs plate for plank hold
44 lbs for light KB swing / 50 lbs for heavy KB swing
20 lbs - One Arm Press
35 lbs for KB Jump Deadlift

Glutes & Legs Workout

Warm Up:

• 2-3 sets 30 reps clamshells
• 2-3 sets 30 reps donkey kick (each side)
• 2-3 sets 30 reps glute bridge

Glutes & Leg Workouts

• 3 sets of 10 reps bodyweight hip thrusts (with aerobic step with 3 risers)
• 3 sets of 10 reps one leg Glute bridge (each leg)
• 3 sets of 10 reps DB Sumo Deadlift (60-65 lbs DB)
• 3 sets of 10 reps Double DB Front Squats (2x20lbs DB)
• 3 sets of 10 reps Walking Lunges (2x20lbs DB) – 2 lunges = 1 rep

HIIT: 1 minute easy pace / 30 sec high resistance pedaling 10-12 Rounds on Spin Bike (15 mins).

Cinco De Mayo "The Hawk" Workout

The Hawk (Partner Version)

The deeds: A team of 2 people. One person needs to complete the entire set before his/her partner jumps in.

Set #1:
3 Rounds:
25 reps wall ball
15 reps toe to bar

Set #2:
3 Rounds:
15 reps push ups
15 reps pull ups


Set #3:
3 Rounds:
10 reps barbell deadlift
10 reps burpee

Weights that I used:
Wall ball = 10 lbs.
Pull up - assisted with red band
barbell - 63 lbs.

Glutes & Legs Workout

Warm up:
2 sets 20 reps clamshells (each side)
2 sets 20 reps donkey kick (each side)
2 sets 30 reps bodyweight glute bridge

Workout:
3 sets 10 reps BB glute bridge (65 lbs)
3 sets 20 reps bodyweight one leg glute bridge (each side)
3 sets 10 reps BB deadlift (65 lbs)
3 sets 10 reps KB sumo deadlift (50 lbs)
3 sets 10 reps double KB front squats (2x20lbs)
2 sets 15 reps bodyweight side lunges (each side)
3 sets 15 reps KB side lunges (each side) - 12lbs

I think I started to get a hang on correct form for deadlifting! Now I need to get those long socks so I could protect my shins being scrapped by the barbell handle!

Conditioning Workout

15 sec off/45 sec on for 15 Rounds

• 1 Leg Glute Bridge (Right)
• 1 Leg Glute Bridge (Left)
• KB Sumo & High Pull (35 lbs.)
• KB Thrusters (started offf 35 lbs. but had to drop to 15 lbs.)
• Triceps dips