Bootyful Beginnings 12 Week

	A	B	D	E	F
1	WEEK 1:	10/19/15	-	10/23/15
2	http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
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4	Monday: Workout A
5	Exercise	Set 1	Set 2		Set 3
6	A1: Bodyweight glute bridge	Weight:	Weight:		Weight:
7	3 sets, 10-20 reps	Reps:	Reps:		Reps:
8	A2: One arm dumbbell row	Weight:	Weight:		Weight:
9	3 sets 8-12 reps (each)	Reps:	Reps:		Reps:
10	B1: Bodyweight box squat	Weight:	Weight:		Weight:
11	3 sets, 10-20 reps	Reps:	Reps:		Reps:
12	B2: Barbell bench press	Weight:	Weight:		Weight:
13	3 sets, 8-12 reps	Reps:	Reps:		Reps:
14	Dumbbell Romainian deadlift	Weight:	Weight:		Weight:
15	3 sets, 10-20 reps	Reps:	Reps:		Reps:
16	Side lying abduction	Weight:
17	1 set, 10-30 reps (each)	Reps:
18	Front Plank	Seconds:
19	1 set, 20-120 seconds	Seconds:
20	Side Plank from knees	Seconds:
21	1 set, 20-60 seconds (each side)	Seconds:
22	Notes:
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25	Wednesday: Workout B
26	Exercise	Set 1	Set 2		Set 3
27	A1: Bodyweight foot elevated single-leg glute bridge	Weight:	Weight:		Weight:
28	3 sets, 10-20 reps (each)	Reps:	Reps:		Reps:
29	A2: Front lat pulldown	Weight:	Weight:		Weight:
30	3 sets, 8-12 reps (each)	Reps:	Reps:		Reps:
31	B1: Bodyweight step up	Weight:	Weight:		Weight:
32	3 sets, 10-20 reps (each)	Reps:	Reps:		Reps:
33	B2: Dumbbell military press	Weight:	Weight:		Weight:
34	3 sets, 8-12 reps	Reps:	Reps:		Reps:
35	Bodyweight 45-degree back extension	Weight:	Weight:		Weight:
36	3 sets, 10-20 reps	Reps:	Reps:		Reps:
37	Side lying clam	Weight:
38	1 set, 15-30 reps (each)	Reps:
39	Crunch	Weight:
40	1 set, 15-30 reps	Reps:
41	Side crunch	Weight:
42	1 set, 15-30 reps (each)	Reps:
43	Notes:
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46	Friday: Workout C
47	Exercise	Set 1	Set 2		Set 3
48	A1: Glute march	Seconds:	Weight:		Weight:
49	3 sets, 60 sec	Seconds:	Reps:		Reps:
50	A2: Seated row	Weight:	Weight:		Weight:
51	3 sets, 8-12 reps	Reps:	Reps:		Reps:
52	B1: Bodyweight parallel squat	Weight:	Weight:		Weight:
53	3 sets, 10-20 reps	Reps:	Reps:		Reps:
54	B2: Dumbbell incline press	Weight:	Weight:		Weight:
55	3 sets, 8-12 reps	Reps:	Reps:		Reps:
56	Bodyweight single-leg RDL	Weight:	Weight:		Weight:
57	3 sets, 10-20 reps (each side)	Reps:	Reps:		Reps:
58	X-band walk (light tension)	Weight:
59	1 set, 10-20 steps (each side)	Reps:
60	RKC plank	Seconds:
61	1 set, 10-30 seconds	Seconds:
62	Rope horizontal chop	Weight:
63	1 set, 10 reps (each side)	Reps:
64	Notes:
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