Diana Ruiz - Booty Camp v2

BOOTY CAMP VO  VOL. L. 2 By Diana Ruiz

YOUR BEST SELF JUST GOT BETTER

What to expect If you’re ready to take your fitness lifestyle to the next level,

transform yourself, or to just try something different then this

is the perfect opportunity to do just that. The Booty Camp Volume 2 is a continuation of the very first Booty Camp Guide. However, it isn't necessary to have done the first one. Volume 2 is different from the first in a lot of ways. First, it provides all new workouts, provides illustrations of each exercise, and it exemplifies a total new regimen to take your body to the next level! l evel! This is the ultimate  BOOTY BUILDER! Oh, and by the way, HELL WEEK for Volume 2 will make Volume 1 look like Pre-school so be prepared!

The Breakdown The guide will consist of 6 weeks of booty busting and busting and leg launching workouts launching  workouts 3 days a week. There will be a lot of glute isolation as well as days to build/tone your legs. Things will increase in difficulty from week to week so be sure to stay consistent and constantly push yourself. If you're looking for something easy this is not the program for you. Real results take work and dedication. But I promise you, the

blood, sweat, and blisters is  sooooo worth  sooooo worth it! Now let's go build our BOOTIES!!!

NOTE: Exercise demonstrations can be found on the last page.

WEEK 1: Monday (Glutes)

*Stretch* Glute activation 5-10 mins With or withou wi thoutt resistance bands 1.) Fire hydrants 2.) Kick backs 3.) Hip thrust 2 sets of 12-15 reps each

Workout  •

3 sets Sitting Down Abduction Abduction with with w or without without Resistance band

3 sets of 12 reps (Increase weight by rep 10 pounds)

•

Donkey Kickbacks on smith machine

3 sets of 10 (Increase 5 pounds by set)

•

Lateral Side Squats with wi th resistance resistance band

*Holding 25 pound plate* 3 sets of 20 steps (Or use barbell on back)

•

Frog Hip Thrust

3 sets of 10

(With barbell)

•

Weighted Single Leg Hip Thrust

4 sets of 10 (Weight on resting leg use plates or one Dumbbell)

•

Standing Lunges with Plates or Dumbbells on each hand

3 sets of 12

WEDNESDAY (Legs)

*Stretch* 1.) Warm-up 3 sets of 15 jumping Squats 2.) Barbell Walking Lunges count 10-12 *1 set with weight* *1 set without weight that's a full 1 set* Workout •

Sumo Deadlifts

3 sets of 10 (Using Barbell)

•

Leg Press

*toes pointed outward for squad focused* 3 sets of 12

•

Smith Machine Sumo Squats

3 sets of 12  Super Set With •

Jumping squats

3 sets of 12

•

Standing Calve Raises

4 Sets of 10 (Increase weight each set by 5 pounds)

•

Seated Calve Raises

3 sets of 10 *Place 10-15 pound dumbbells on thighs* *Increase weight by 5 pounds each set*

Friday (Glutes)

*stretch* Glute activation 5-10 mins With or without resistance bands 1.) Side kicks 2.) Clamshells 3.) Single leg hip thrust 2 sets of 12-15 reps

Workout

•

Kneeling Good Mornings

3 sets of 10 (With Barbell)

•

Hip thrust HEAVY

3 sets of 10 (With Barbell)

•

Barbell Bulgarian Split Squat

3 sets of 10 (With Barbell)

•

Single Leg Deadlifts

3 sets of 10 (With Dumbbell)

•

Kettlebell/Medicine Ball Swing

3 sets of 10

WEEK 2: Monday (Glutes)

*Stretch* Glute activation 5-10 mins With or without resistance bands 1.) Sidekicks 2.) Single Leg Hip Thrust 3.) Hip thrust 2 sets of 12-15 reps each

Workout  •

Cable Side Lunges

3 sets of 12 reps (Increase weight each set by 10 pounds)

•

Single Leg Side Leg Press

3 sets of 12 (Increase 5 pounds by set)

•

Single Leg Deadlift

*With Dumbbells* 3 sets of 12

•

Bosu Cable High Kickbacks (Stand on something I.e. Step up)

3 sets of 12

•

Leg Extensions Glute Raises

4 sets of 12

WEDNESDAY (Legs)

*Stretch* 1.) 1 Set of Jumping Lunges 5 Reps 2.) 1 Set of Jumping Squats 5 Reps 3.) 1 Set of 5 Jumping Jacks

Workout •

Straight Legs Deadlifts

3 sets of 12 (Using Barbell)

•

Barbell Squats

*Add 5-10 lbs each set* 4 sets of 12

•

Smith Machine Inner Thigh Squats

3 sets of 12  Super Set With •

Smith Machine Jumping squats

*keep weight low for this exercise* 3 sets of 12

•

Standing Calve Raises

4 Sets of 12 (Increase weight each set by 5 pounds)

•

Smith Machine Standing Calve Raises

3 sets of 12 *Increase weight by 5-10 lbs each set*

Friday (Glutes)

*stretch* Glute activation 5-10 mins With or without resistance bands Use bench or any elevating object

1.) Single Leg Side Leg Raise (lay on your side) 2.) Glute Raises (lay on your stomach) 3.) Glute Flutter Kicks 2 sets of 12-15 reps Workout •

Cable Kneeling Kickbacks using Buso Ball (or anything to protect your knee)

3 sets of 12

•

Smith Machine Concentrated Glute Raises

3 sets of 12 Super set Single leg concentrated glute raises 3 sets of 12

•

Smith Machine Plie Squats

3 sets of 12

*Legs together feet pointed outwards*

•

Cross Over Straight Leg Deadlifts

3 sets of 12 (With Dumbbell)

•

Double dumbbell Hip Thrust *two dumbbells overlapping*

4 sets of 12

WEEK 3: Monday (Glutes)

*Stretch* Glute activation 5-10 mins With or without resistance bands 1.) Frog Hip Thrust

2.) Fire Hydrants 3.) Donkey Kickbacks 2 sets of 12-15 reps each

Workout  •

Step-Ups to Kickbacks

*With Dumbbells* 3 sets of 12 reps

•

Rope Pull Throughs

3 sets of 12 (Increase 5 pounds by set)

•

Glute Hypertension

*While holding a plate* 3 sets of 12

•

Barbell Hip Thrust

 Super Set With •

Sumo Deadlifts

3 sets of 12

•

Hip Abduction (elevated)

 Super Set With •

Reverse Abduction (butt to machine)

4 sets of 12 WEDNESDAY (Legs)

*Stretch* 1.) Treadmill 10 minutes (level 1-2) 2.) 12 Lunges (2 Sets) 3.) 12 Side Walks (2 Sets)

Workout

•

Smith Machine Leg Press

*back to floor/add weight by set 10-15 lbs* 3 sets of 12

•

Bench Jumping Squats

*Low Weight* (With Barbell) 4 sets of 12

•

Smith Machine Lunges

3 sets of 12  Super Set With •

Jumping Lunges

*No Weight* 3 sets of 12

•

Barbell Squats

4 Sets of 12 (Increase weight each set by 5 pounds)

•

Straight Leg Deadlifts

(With Barbell) 3 sets of 12 *Increase weight by 5-10 lbs each set* •

Smith Machine Single Leg Calve Raises

4 Sets of 12

•

Seated Calve Raises

4 Sets of 15

Friday (Glutes)

*stretch* Glute activation 5-10 mins With or without resistance bands

1.) Banded Abduction 2.) Curtsy Lunges 3.) Kickbacks 2 sets of 12-15 reps Workout •

Bulgarian Split Squat

 Super Set With •

Pulse Lunges

3 sets of 12 •

Kneeling Good Mornings

3 sets of 12 Super set Single Leg Hip Thrust 3 sets of 12 (With Dumbbells)

•

Glute Raises on Leg Extension

3 sets of 12

•

Cable Donkey Kickbacks

3 sets of 12

WEEK 4: Monday (Glutes)

*Stretch* Glute activation 5-10 mins With or without resistance bands 1.) Kick Backs 2.) Standing Abduction Side Kicks 3.) Side Lunges 2 sets of 12-15 reps each

Workout 

•

Elevated Barbell Hip Thrust

*Using Step * 3 sets of 12 reps

•

Single Leg Side Leg Press

3 sets of 12 (Increase 5 pounds by set)

•

Cable Sumo Walks

*Increase weight by set 10 pounds* 3 sets of 12

•

Bench Cross Over Holding a Plate

 Super Set With •

Single Leg bench Squats

3 sets of 12

•

Lunge (elevated) W Dumbbell *resting leg on top of dumbbell*

 Super Set With •

Side to Side Lunge *Holding Dumbbells*

4 sets of 12

WEDNESDAY (Legs)

*Stretch* 1.) 15 Squats (2 Sets) 2.) 10 Jumping Squats (2 Sets) 3.) 10 Pulse Lunges (2 Sets)

•

Straight Leg Deadlifts

(With Dumbbells) 4 sets of 10

•

Smith Machine Sumo Squats

 Super Set With •

Close Stance Squats

(With Barbell) 4 sets of 12

•

Leg Extensions

3 sets of 7 *add 10 lbs after each 7*

•

Leg Curls

3 sets of 7

*add 10 lbs after each 7*

•

Lateral Side Crab Walks

4 Sets til Failure (Increase weight each set by 5 pounds)

•

Smith Machine Single Leg Calve Raises

4 Sets of 12

•

Seated Calve Raises

4 Sets of 15

Friday (Glutes)

*stretch* Glute activation

5-10 mins With or without resistance bands 1.) Banded Abduction 2.) Side Lying Hip Raises 3.) Lateral Side Walks 2 sets of 12-15 reps

Workout •

Hip Abduction Elevated

 Super Set With •

Bulgarian Split Squat

3 sets of 12

•

Step-Ups to Kickbacks

3 sets of 12

•

Elevated Hip Thrusts 3 sets of 12

(Feet on Bench or Dumbbells)

•

Single Leg Hip Thrust Elevated

3 sets of 12

•

Cable Single leg Deadlifts

3 sets of 12

WEEK 5: Monday (Glutes)

*Stretch* Glute activation 5-10 mins With or without resistance bands

1.) Squat to Sidekick 2.) Side kick Using (10-15lbs Plate) 3.) Banded Abduction 2 sets of 12-15 reps each

Workout  •

Smith Machine Donkey Kicks

3 sets of 12 reps

•

Jefferson Squats

4 sets of 10

•

Frog Barbell Hip Thrust

3 sets of 12

•

Cable Curtsy Lunge

 Super Set With •

Cable Kickbacks

4 sets of 10

•

Smith Machine Leg Press *Butt Up SQUEEZE*

 Super Set With •

Side Lying Hip Raises *With plate on your side*

4 sets of 12

WEDNESDAY (Legs)

*Stretch* 1.) Treadmill 10 Minutes 2.) 10 Side Lateral Walks (2 Sets)

3.) 10 Lunges (2 Sets)

•

Front Squats

4 sets of 10

•

Leg Press

 Super Set With •

Single Leg Press

4 sets of 12

•

Sumo Deadlifts

3 sets of 12

 Super Set With •

Single Leg Deadlift

3 sets of 12

•

Leg Extension

4 Sets til Failure (Increase weight each set by 5 pounds)

•

Cable Hamstring curl

4 Sets of 12

•

Good Mornings

4 Sets of 15

Friday (Glutes)

*stretch* Glute activation 5-10 mins

With or without resistance bands 1.) Lying banded side raises 2.) Single Leg squat 3.) Single Leg Hip Thrust 2 sets of 12-15 reps

Workout •

Barbell Split Squat

3 Sets of 12 •

Sumo Deadlifts

3 sets of 12

•

Elevated Cable Banded Kickbacks

3 sets of 12

•

No Weight Kickbacks 3 sets of 12

•

Smith Machine Reverse Lunges

3 sets of 12

•

Assisted Pull-Up Machine Glute Push

 Super Set With •

Frog Hip Thrust (no weight)

3 sets of 12

HELL WEEK! Monday (Glutes)

*Stretch* Glute activation 5-10 mins

With or without resistance bands 1.) Banded Abduction 2.) Reverse Hyperextensions 3.) Kickbacks 4.) Jumping Lunges 2 sets of 12-15 reps each

Workout  HEAVY •

Sumo Deadlifts

4 sets of 12 reps  Super Set With •

Single Leg Deadlift

4 sets of 10

•

Smith Machine Hip Thrust

3 sets of 12  Super Set With •

Single Leg Hip Thrust

3 sets of 12

•

Hip Abduction

Drop Set of highest weight to lowest 4 sets of 12

•

Step Ups with Kickbacks Super set With

Curtsey Lunge 4 Sets of 10

TRI SET (4 Sets of 10 Each exercise) 1.) Smith Machine Glute Pushes 2.) Single Leg Smith Machine Glute Pushes

3.) Dumbbell Bench Hyperextensions

WEDNESDAY (Legs)

*Stretch* 1.) 15 Squats (2 Sets) 2.) 10 Jumping Squats (2 Sets) 3.) 10 Pulse Lunges (2 Sets)

•

Front Squats

(With Barbell) 4 sets of 10

•

Smith Machine Close stance Squat

 Super Set With •

Jefferson Squat (Elevated)

4 sets of 12

•

Single Leg Extensions

 Super Set With •

both legs

4 sets of 10 *add 5-10 lbs after each set*

•

Cable Machine Hamstring Curl

4 sets of 10 *add 10 lbs after each set*

•

Cable Machine Backward Crab Walks

4 Sets til Failure (Increase weight each set by 5 pounds)

•

Smith Machine Single Leg Calve Raises

4 Sets of 12

•

Seated Calve Raises

4 Sets of 15

Friday (Glutes)

*stretch* Glute activation 5-10 mins With or without resistance bands 1.) Side Lying leg raises 2.) Fire Hydrants 3.) Hip Thrust 2 sets of 12-15 reps

Workout •

Hip Abduction Elevated

 Super Set With •

Plate Leg Raises *use 25 pound plate*

3 sets of 12 •

Smith Machine Bar Push

 Super Set With •

Single Leg Bar Push

3 sets of 12

•

Double Dumbbell Hip Thrusts 3 sets of 12

(Feet on Bench or Dumbbells)

•

Cross over Deadlifts

(using Dumbbells) 25,30,35 3 sets of 12

•

Cable Single Leg Squat

3 Sets of 12  Super Set With

•

Cable Rope Pull Throughs

3 Sets of 12

•

Finish with Banded Cable Kickbacks 1 set of 20 reps each leg

3 sets of 12

Bonus:  Meal/Diet Plan Example (A Meal Plan example you can use to create your own)

Breakfast 8-10 AM Meal 1

•

½ Cup of Oats

•

2 cups of blueberries

•

1 cup of egg whites

Meal #2 12-12:30 Pm

•

•

1 grilled chicken or Ground chicken 2 servings of Green beans

Snack 1 Apple With 1 spoon full of peanut butter

Meal 3 3:30Pm

•

1 Grilled Chicken Breast

•

1 serving of Brown Rice

•

Bell peppers *red yellow or green*

Protein Shake before or after workout

Meal 4 7-730PM

•

1 baked Salmon or Chicken Breast

•

1 serving of Broccoli

•

1 serving Brown Rice

•

Half of an Avocado

Snack Before bed  Peanut butter sandwich

Conclusion So now you have all of the info and resources necessary to build the booty and body you will be proud of! You have a full 6 week journey ahead