One Month Strength Training Program – Workout A | At-Home & Gym Version

Try out this EXCLUSIVE full month program from Booty Lab!

Looking for a program but scared to commit to an app or a gym fully? I am giving you a full strength training program for an entire month for FREE!  

One Month Strength Training Program: 

– At-home versions of the exercises are demonstrated first. Jump to 1:16 for the gym version. 

– 2 workouts 3x per week.  

– Here is workout A. Workout B will be released next week!   

Want an easy way to track? Download the Booty Lab app

Watch: One Month Strength training program – workout A | at-home & Gym version

Subscribe to Booty Lab on YouTube for our favorite exercises, Tips, and more!

Workout A- One Month of Booty Workouts

Day 1

3 Rounds

Push-ups x1-10
Hip thrust x20

Day 2

3 Rounds

Bulgarian split squats x6/side 
Plank hold x20-60sec  

Day 3

2 Rounds

Single-leg glute bridge x10-20/side 
Lateral band walk x10-20/side

How to do each exercise

Push Ups

Get into a plank position, on the ground or on a bench,with your hands shoulder with apart. Keeping your body in the straight plank position, lower youself to the ground, keeping your arms at a 45 degree angle from your body. Keep your lower back flat and your core engaged and begin to push yourself back up until you are back in the plank position.

Hip Thrust

Tip: Add a barbell for an extra challenge

Place the band so that it is above your knees. Position your shoulder blades on the top of the bench or chair. Then by driving through your feet, lift your hips up and squeeze your glutes at the top. Keep your weight in your feet and shoulder blades. Slowly lower back down for 1 rep.

Bulgarian Split Squats

Tip: Use dumbbells for an extra challenge

Place your foot on the bench behind you or any other surface that’s about knee height. Get into a forward lunge position with chest upright, core engaged and hips square to your body.  Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don’t let your front knee go in front of your toes. Drive-up through your front heel back to the starting position for 1 rep.

Plank Hold

Place your forearms on the ground with your shoulders over top of your elbows. Straighten your legs out and keep your feet together. Tuck your glutes and squeeze your shoulders back so that your body is not bending one way or the other. Squeeze your core and glutes and hold as long as you can, maintaining your form.

Single Leg Glute Bridge

Tip: Hold a dumbbell at your hips for an extra challenge

Lie on your back with one knee bent back into your chest and the other with the foot flat on the floor. Lift your hips up using the leg planted on the ground, squeezing your booty, then lower your hips back down for 1 rep.

Lateral Band Walk

Place your band around your legs. Stand with your feet about shoulder width apart with your knees pressed outward. Hinge your hips backward and bend slightlty at the knees. Take small steps first to the right, with your right leg leading, then back to the left with your left leg leading. Maintain your stance the whole time and do not let your feet meet. You can do this one step at a time or multiple steps at a time. One step is one rep.

Pin the image to save for later!

Ready to work that Booty? Try One of Our Workouts!

Single Leg Hip Thrust Glute Burnout

Single Leg Hip Thrust Glute Burnout Try out this booty band burnout that doesn't require a band! Today's glute burnout doesn't require a mini band! Trust us, these single leg movements will burn enough without it! Add this single leg hip thrust glute burnout to the...

read more

How to Advance Push-Ups with Progressive Overload

3 Ways to do Seated Band Abductions with the Glute Loop It's time to take your upper body strength training up a notch! Is bodyweight considered strength training? The answer is YES as long as you are utilizing progressive overload. Many exercises can be used for...

read more

3 Ways to do Seated Band Abductions with the Glute Loop

3 Ways to do Seated Band Abductions with the Glute Loop Try out this mini band burnout with seated band abductions! Today's workout is focused on the seated band abduction as a mini band burnout! Grab your exercise band and a bench or chair and follow along with the...

read more

Ready for more? Join us in the gym!

Subscribe

Stay Up To Date With The Latest Updates and Event Info