One Month Strength Training Workout Plan – Workout B

Here is the second part to the one month strength training program!

Join us as Coach Caroline takes us through the gym version of workout B and Rebecca takes us through the at-home version of the workout. Use workout A and this workout to complete the month long program! These workouts can be done at home or at the gym.

One Month Strength Training Program Schedule:

Week 1
Monday WO A
Wednesday WO B
Friday WO A

Week 2
Monday WO B
Wednesday WO A
Friday WO B

Repeat for 4 weeks

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Watch: One Month Strength training workout plan – workout b

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Workout B- One Month of Booty Workouts

Day 1

3 Rounds

Bent Over Row
Squat

Day 2

3 Rounds

SL Deadlift
Hollow Hold

Day 3

3 Rounds

Quadruped Leg Swing
Seated Band Abd.

How to do each exercise

Bent Over Row

This can be done with dumbbells, resistance bands or a barbell with over hand or under hand grip. Stand with feet hip-width apart and with your hands on the bar or band about shoulder-width apart. Guide the bar or band down your legs to just below your knees as if you are completing a Romanian Dead Lift. Keep your shoulders back and core tight and then pull the bar up to your stomach just above your belly button and then lower back down for 1 rep

Squat

Place a band around your legs above your knees and position your feet shoulder width apart. Keep your chest up and knees pressed outward. Bend at the knees and hips as if you are sitting down in a chair. Keep your knees over your toes, being careful to not let them extend over. Press your weight into your heels and push through to stand up, squeezing your glutes at the top.

With a bar: Position the barbell behind you on the top of your shoulders. Keep your chest up and your back straight. Go through the basic squat movement.

SL Deadlift

Stand with your feet shoulder-width apart. Slightly bend your knees. Keep your right foot planted while pushing your left leg back and lowering your upper body. Remember to keep your back flat as if you are doing a deadlift.

Tip: use a barbell or dumbbell for an extra challenge

Hollow Hold

Lie on your back and contract your abs, pulling your belly button towards the floor. Extend your arms and legs straight out. Raise your head, arms and shoulders and legs off the ground. Remember to keep your lower back touching the floor. Find the lowest position you can hold your arms and legs without arching your lower back. Hold for 20-30 seconds.

Quadruped Leg Swing

Place a band around your legs so it is right above your knees. Use a bench, chair or other surface with an edge and kneal on it with one knee, letting your other leg swing next to it. Kick your leg back behind you, squeezing your glutes at the top of the kick. Lower your leg back down for one rep.

Seated Band Abd.

Sit on the bench (or chair) with your back straight up and your feet flat on the floor. Put the resistance band on your legs right above your knees. Then, push your knees away from each other and then slowly bring them back together for 1 rep.

Tip: You can modify your stance to be wider or narrower, wherever you feel it the most. You can also lean forward slightly or remain upright, whatever feels best for you.

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