Full Body

Glute Focused

Equipment: Dumbbells, Booty Bands, Ankle Weights

DAY 1 • Lift & Shape (Monday)

Slow. Controlled. Mind-muscle connection.

Warm-up

Band walks x 20 steps

Glute bridges x 20

Hip circles x 10 each side

Workout

Dumbbell Romanian Deadlifts 3 sets x 12

Banded Glute Bridges 3 x 15 Pause 2 seconds at the top.

Reverse Lunges with Dumbbells 3 x 10 each leg

Dumbbell Rows 3 x 12

Standing Kickbacks with Ankle Weights 3 x 15 each leg. Slow

Finisher

Frog pumps with band

2 x 30

DAY 2 • Round & Burn (Wednesday)

Warm-up

Marching glute bridges x 20

Fire hydrants x 15 each side

Workout

Dumbbell Sumo Squats 3 x 15 Wide stance.

Bulgarian Split Squats 3 x 10 each leg

Boot Band Lateral Walks 3 x 20 steps

Dumbbell Chest Press 3 x 12

Ankle Weight Side Leg Raises 3 x 15 each side

Finisher

Pulse squats with band

2 x 25

DAY 3 • Bounce & Build (Friday)

Warm-up

Good mornings x 15

Bodyweight squats x 15

Workout

Dumbbell Hip Thrusts Shoulders elevated if possible 4 x 12 Full lockout. Hold the top.

Step-Back Lunges with Dumbbells 3 x 12 each leg Control the descent.

Single-Leg Glute Bridges 3 x 10 each side

Dumbbell Shoulder Raises 3 x 12

Ankle Weight Donkey Kicks 3 x 15 each leg Slow circles at the top

Finisher

Wall sit with band

2 x 45 seconds

Breathe.

Arms + Deep Core Sculpt

(Tuesday & Thursday or Tuesday and Saturday)

Warm-Up

Arm circles x 30 seconds

Torso twists x 20

Standing belly breath x 5 slow rounds

Arms First

2–3 rounds

Dumbbell Bicep Curls 12–15 reps Elbows glued in. Slow on the way down.

Overhead Tricep Extensions 12–15 reps. Ribs tucked. Core engaged.

Dumbbell Tricep Kickbacks 12 reps each arm. Pause at the top.

Rest 45 seconds.

Repeat.

Deep Core

2–3 rounds

Dead Bugs 10 slow reps each side Lower back stays heavy on the floor.

Heel Slides or Toe Taps 12–15 reps Exhale as the leg extends. Waist draws in.

Side Plank (knees or full) 30 seconds each side. Think long spine, not crunching.

Rest 30–45 seconds.

Repeat.

Finisher

1–2 rounds

Hammer Curls 12 reps. Neutral grip.

Narrow Push-Ups (knees or full) 8–12 reps

Standing Oblique Crunches (optional ankle weights) 15 reps each side. Lift through the side waist.