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Booty & Abs Program: Jazzy'S

This 3-day workout program focuses on growing the booty and targeting the tummy. Day 1 includes exercises like long stride lunges, hip thrusts, kickbacks, sumo squats, and banded crabwalks. Day 2 features step-ups, hip bridges, straight leg deadlifts, abduction machine, and rope crunches. Day 3 consists of wide leg press, single leg deadlifts, dumbbell sumo squats, seated abduction with bands, leg raises, and lying alternating foot touches. The document provides instructions for performing each exercise along with set and repetition recommendations. It emphasizes that proper nutrition is also needed to see abdominal muscle definition.

Uploaded by

Alize Ch
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759 views6 pages

Booty & Abs Program: Jazzy'S

This 3-day workout program focuses on growing the booty and targeting the tummy. Day 1 includes exercises like long stride lunges, hip thrusts, kickbacks, sumo squats, and banded crabwalks. Day 2 features step-ups, hip bridges, straight leg deadlifts, abduction machine, and rope crunches. Day 3 consists of wide leg press, single leg deadlifts, dumbbell sumo squats, seated abduction with bands, leg raises, and lying alternating foot touches. The document provides instructions for performing each exercise along with set and repetition recommendations. It emphasizes that proper nutrition is also needed to see abdominal muscle definition.

Uploaded by

Alize Ch
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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JAZZY'S

Booty & ABs


program
Grow your booty and target your
tummy with this program. This is 3 day
split program but feel free to add
these workouts at anytime!!! Keep in
mind that abs will not show if you do
not have a proper nutrtion plan.
Day 1 Long Stride Lunges
Pick an appropriate weight to carry on each arm, keep 
walking stance wide. Perform 12 reps on each leg.
4 sets of 12
Hip Thrusts
Grab a platform for your back. Make sure you keep chin
tucked it and stomach firm. Start out with light weight to
warm-up and add weight as you go. Make sure your first
set is your working set, do NOT count your warm-ups as a
set.
5 sets of 10 (heavy)
Kickbacks
Keep your back aligned so you feel no pressure on your
back
4 sets of 15 each leg
Sumo Squats
Perfrom partial and full reps. Come up half way and then
come up to full extension. That counts as one rep.
4 sets of 15 ( heavy weight)
Banded Crabwalks
Perform these with a resistance band, perform 30 on
one side and 30 on the other side.
Repeat 3 times

Crunches
These will be timed. Perform crunches for 40 seconds rest
for 20 and repeat until you reach 5 minutes.
Day 2 Step-ups
Pick an appropriate weight to carry on each arm and pick
a high box to perform these on. Perform 12 reps on each
leg.
4 sets of 12
Hip Bridge
.Start out with light weight to warm-up and add weight as
you go. Add a resistance band to increase the intensity.
5 sets of 15 reps (squeeze at the top for a 2 count)

Straight Leg deadlifts


Pick an appropriate weight. Make sure you push yourself
but do not loose your form. You should not feel these on
your lower back.
4 sets of 12

Abduction machine
Perform these slow and controlled. You should
feel this in your outer glutes.
4 sets of 15 
Rope crunches
Fully extend and contract. 4 sets of 20.

Planks
These will be timed. Do these on your knees if you are a
beginner. Plank for 30 seconds and rest for 30 seconds.
Repeat until you reach 5 minutes.
Day 3 Wide Leg Press
Warm- up and then pick an appropriate weight to
push yourself.
2 sets of 12, 2 sets of 8 (heavy) 2 sets of 15

Single Leg deadlift


Grab a dumbbell and perform these slow and controlled.
You may hold onto something to keep yourself balanced
and straight.
3 sets of 12 each leg

Dumbbell sumo squat


Pick an appropriate weight. Keep weight in the middle and
go deep into your squat. Make sure you push yourself but
do not loose your form. Push through your heels.
4 sets of 12 (heavy)

Seated Abduction  with bands


Perform these slow and controlled. You should
feel this in your outer glutes.
4 sets of 15 
Leg raises
You can do these on the machine, hanging, or on the
ground if you are a beginner.
4 sets of 15

lying Alternating Foot touches


Target your obliques. Opposite arm to
opposite leg.
4 sets of 15 each side.
Thank you so much for purchasing
this program! Please reach out via
email if you have any questions!
Make sure to save this once you
download it. As always I appreciate
your support so much!

For more customized workout plans


and meal plans please email: 
[email protected]

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