6 week booty & abs workout plan – Week 3

workout 5


12 x 3

  • Place the bar across your upper back (not neck).
  • Keep the elbows pointed down with your feet shoulder width apart.
  • Sitting the weight through the heels, push your glutes backwards.
  • Keep your shoulders back and chest up.


15 x 3

  • Barbell rests below the hips against a fixed bench with the middle of your back/ shoulders on the bench.
  • Feet hip width apart hinging the hips down and and up pushing through the heels.
  • keep the chin tucked in and slowly release back to your starting position.

Banded seated abduction


  • Sit on a flat bench with your back straight and your feet on the floor. It should be sitting like you are sitting in a straight back chair. Your hands should be holding on to the side of the bench near your hips.
  • Put a booty/ loop band (if possible) around both legs just above the knees
  • In one motion, push your knees away from each other and then push back to touching each other.

ELEVATED frog pumps

30 x 2

  • Place your elbows firmly on the ground either side of your torso to stabilise your body.
  • Press the hips up into the air by squeezing the glutes strongly. Squeeze tightly at the top and then lower back down.

Barbell RDLs

8 x 2

  • Hold the bar hip level with your palms facing down (pronated grip).
  • Keep your shoulders back and knees slightly bent (rest of the movement through your hips).
  • Lower the bar pushing your glutes out.
  • On the way back up drive the hips forward and squeeze the glutes at the top.



  • Place your shoulders above your hands and your hips above your knees.
  • Tighten your core and look down.
  • Lift your left leg away from your body at 45 degrees.
  • On the way back up drive the hips forward and squeeze the glutes at the top.

Well done for completing week 3!


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