NEW Build-A-Booty Gym/Home
Helen Perez Coaching
Women's Training, General FitnessLet’s grow!!! I don’t know if you’ve heard but in order to get strong “toned” legs and and glutes you need to lift some weight!
Maybe you're used to working with machines at the gym or with a trainer and have no idea what to do on your own, especially at home. The program’s 4 week structure is perfect to get you started on sculpting and strengthening your legs and booty whether it's at home or at the gym.
***It's time to get confident around your training-No more guesswork! *** This plan includes 3 leg/booty workouts + 1 full body HIIT circuit a week with demo videos to ensure you learn proper form.
Take advantage of purchasing the program because you will have access to it for a whole year! You can run it as many times as you want, tracking your progress on the app- your weights and sets. You will see yourself getting STRONGER each cycle!!
And if you want to switch it up, there's more where this came from!!! Make sure to lookout for my upcoming programs!
A1
1 1/2 Squats
3 x 12
A2
Jump Squat HP
3 x 12
A3
Donkey Kicks HP
3 x 12
B1
Step Ups HP
3 x 12
B2
Squat + Lateral Leg Raise
3 x 12
C1
Static Lateral Lunges HP
3 x 10
C2
RDL
3 x 12
D
Curtsy Lunges HP
3 x 10
E
Bodyweight Glute Bridge
3 x 12
Prep
A
Glute Warm Up- Beginner
3 rounds each 10 reps, and 10 reps per side! -Tempo Squats- Counting 3 sec eccentric -Hip Circles 10/side -Fire Hydrant 10/side -Donkey Kicks 10/side
B1
Bulgarian Split Squat HP
3 x 10
B2
Pop Squats HP
3 x 15
C1
Reverse Lunge HP
3 x 10
C2
RDL -DB HP
3 x 12
D
Bodyweight or DB Hip Thrust HP
3 x 12
E1
Squat to Alternating Kickbacks HP
3 x 0:30
E2
Duck Walk
3 x 0:30
A1
Standing Alternating Kickbacks
3 x 15
A2
Lateral Band Walk
3 x 15
A3
Fire Hydrants HP
3 x 10
B1
Sumo Squat (HP)
3 x 12
B2
Staggered Stance RDL HP
3 x 10
B3
Seated Abductions
3 x 20
C
Lateral Lunge + Curtsey Lunge
3 x 10
D
Frog Pump
3 x 30
E
Glute Bridge + Abduction HP
3 x 15
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B1
Burpee
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B2
Hollow Rock
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B3
Reverse Lunges
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B4
Push-Up
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B5
Tuck Jump
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B6
Mountain Climber
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
C
Wall Sit
0:15, 0:30, 0:45, 1:00, 1:15, 1:30, 1:45, 2:00, 2:15, 2:30
Helen Perez
Booty Builder & Woman Uplifter... I have over 10 years experience training women to be the strongest version of themselves; empowering them through strength training. I want every woman to feel confident in and out for the gym.
Set some structure and let the gainz begin!! These movements are how I have grown my lower body AND gotten stronger!
Get NEW Build-A-Booty Gym/Home
Coach Perez
It's a lifestyle-no gimmicks here!
Verified Athlete"Lots of trial and error but always consistent!"
