Better Booty Blitz

Phase 1 – Week 1

Getting Started

For your main exercises…
Find your 4-6 rep Max for your Main (or “A”) exercises . You will be working with two sets of twenty reps (2×20) on other exercises.

For your other exercises…

If you can’t hit the reps, drop weight and go again. You should aim to use the same weight for both sets. If you find that the weights are too heavy or too light, feel free to adjust at your own will to better suit the rep range.

Ready, mama? Let’s learn some basics:

Exercises With One Letter And Two Numbers (Example, “D1, D2”) Means You “Superset”.

“Superset” means to go to the next exercises without resting in between sets. Do all the reps and DO NOT rest until you
finish D2!

If you see exercises without numbers, it means to rest after each set. Aim for 1-3 minutes rest between each set unless it’s a superset.

Each day we’ll do a different set of exercises, targeting the lower or upper body.

Acronyms & Shorthand:
DB = dumb bell
BB = barbell

Monday (Upper Body)

A. BB Row Underhand: Find 4-6 Rep Max

B. One Arm DB Row, braced on Bench: 2×20 each arm

C. Underhand Lat Pull Down: 2×20

D1. Decline Tricep Extension: DB 2×20

D2. Preacher Curl: 2×20

E1. Front Plank Kickbacks: 2×20 each leg

E2. Supine Hips Elevated Leg Curl (SHELC): 2×20

Tuesday (Lower Body)

A. Barbell Hip Thrust Shoulder Elevated (use a low riser or Bosu Ball): Find 4-6 Rep Max

B. RDL BB or RDL In Smith Machine: 2×20

C. Lateral Walk with DB in goblet form (granny shuffle) with band around thigh or knee: 2×20

D1. Side Lying Hip Abduction: 2×20

D2. Cable Pull Through: 2×20

E. Calf Raise Donkey or Standing Single Leg Holding DB or Plate 2×20

Wednesday (Abs)

This routine is science-based. Hit the trouble areas the right way and get sexy abs without wasting time.

Hot Mama Memo: DO NOT train abs directly if you still have abdominal separation from childbirth, diastasis recti. The only way to repair that is to get internal sutures (a.ka. “internal corset” via plastic surgeon) as there are no muscles that cross midline that can bring your abs back together. Yay pregnancy eye roll. I know this because I had a hernia and Diastasis Recti. Both have been repaired.

If you do NOT do this routine, you can walk on Incline treadmill 15% (hands off!) at 1.7-2.0 mph OR at 65% of your max heart rate for 30 minutes. This is called “low intensity steady state cardio” (LISS) and burns more fat than running. Yes, really! You may feel like you aren’t doing much but TRUST ME… It works! Turn on your Netflix, bump some gangsta rap and enjoy yourself as you walk the fat off.

You will go in a circuit fashion. Start with A1 and go straight into A2, A3, A4 and so on with no rest. Rest after you finish A6 for 2-3 minutes then repeat. Go for 3 sets of A1-A6 total.

A1. Arms Extended Crunch: 3×25

A2. Twist Crunch: 3×25

A3. Bicycle Crunch: 3×25

A4. Hanging Leg Raise: 3×25

A5. Reverse Crunch: 3×25

A6. Regular Crunch Hands to feet (feet in air): 3×25