GET FIT with WHIT
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Contents
The Basics and Stretching
Beginners Guide To Getting FIT
Beginners Guide To The GYM
Stretching Routine | Simple & Effective
5 TIPS to Foam Rolling | WHITMAS DAY 22
SORE MUSCLES?! Prevention and Recovery | WHITMAS DAY 12
Full Body
QUICK FULL BODY AT HOME WORKOUT🏠
At Home Workout With NIKKI B 🏠
Quick Full Body Workout | Dumbbell And Cable Only
Full Body 15 Minute Workout | Do It Anywhere! 🏠
QUICK FAT BLASTING Full Body Circuit
FULL BODY WORKOUT | Circuit Training For Fat Loss
Upper Body
SCULPT AND SHAPE YOUR ARMS | Complete Upper Body Workout
COMPLETE TONE & SCULPT Upper Body Workout
HOME FOR THE HOLIDAYS! Vlog + Shoulder and Back Workout
QUICK Upper Body Toning Workout
Beginner Upper Body Workout + Tips
Tone And Define Your Arms | Arm Workout
ARM WORKOUT | Shoulder and Arm Routine
Dumbbell Upper Body Circuit Workout
Dumbbell Only Complete Upper Body Workout
Dumbbell Only Upper Body Workout | Complete Routine
Complete ARM WORKOUT | Blast Fat & Add Muscle
Lean Out And TONE Your ARMS
BURN Arm Fat | Full Workout
BLAST ARM FAT | Pre-Workout Snack
SHOULDER & BICEP WORKOUT | What I EAT to LOSE WEIGHT!
HIIT & Abs
HIIT & AB ROUTINE! 8 Minute Workout
5 MINUTE AB ROUTINE
BLAST FAT FOR SUMMER | HIIT Workout
FAT BLASTING HIIT Workout
TOP 5 BEST AB EXERCISES
10 Minute FAT BLASTING HIIT Workout
Quick Full Body HIIT Circuits To Blast Fat
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HIIT and Ab Workout | At Home or In The Gym
St. Thomas Vlog | Fat Blasting HIIT Workout
AB WORKOUT | Quick Beginner and Advanced Circuits
HIIT AND AB ROUTINE | 12 Minute Workout To Help Lose Weight
5 Minute Complete HIIT Workout | BLAST FAT
AB WORKOUT | Quick Core Circuit Training
At Home Ab Workout | WHITMAS DAY 4
BURN FAT With HIIT | Complete Workout
10 Minute At Home HIIT & AB Challenge
BLAST Belly FAT | HIIT & Abs Workout
Blast Body FAT Fast | HIIT How To For Women
CHISELED ABS | #GetFitWithWhit 💪
Shoulders
HOT FIRE Shoulder Workout Using Basic Gym Equipment!
SCULPTED SHOULDERS Complete Workout!
Grow and Define Your Shoulders | Dumbbell Only Workout
SHREDDED Shoulders and Arm Workout
Build Toned Shoulders | Complete Workout
Dumbbell Shoulder Workout Explained | Build Balanced Shoulders
Shoulder Workout Routine | Define Your Upper Body
Complete Shoulder Workout | Grow and Define Your Shoulders
Complete Shoulder Workout | WHITMAS DAY 14
BUILD SEXY SHOULDERS | Workout For Women
LEAN OUT Your Shoulders | Complete Workout
SHOULDER Gains | Full Shoulder Workout
Back & Biceps
TONING BACK WORKOUT
BLAST BACK FAT | Back & Arm Workout!
TONE & DEFINE Back Workout
SHRED and TONE Complete Back Workout
Full Back Workout To Complete Your Physique
Dumbbell Only Back and Bicep Workout
Complete Back Workout | Shred & Shape Your Back
HEALTHY Grocery Shopping & New Workout Clothes | WHITMAS DAY 8 (Back and Bicep
Workout)
BACK & BICEP Workout | Complete Routine
SHREDDED Back And Bicep Workout | For Women
Get RID Of BACK FAT | Full Back Workout
Say GOODBYE To Back FAT | Workout For Women
FAKE A Small WAIST | Back Workout For Women!
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Chest & Triceps
TONE & SHAPE Your Arms + Chest Workout For Women
Chest And Tricep Workout | Perk Up Your Boobies!
WORKOUT YOUR BOOBS | Complete Chest & Tricep Workout Routine
GROW YOUR BOOBS | Chest And Tricep Workout For Women
Perk UP Your Boobies | Chest Workout For Women
Chest Workout For Women | Grow Your Boobies!
Legs
GROW YOUR BOOTY Complete Leg Workout
DUMBBELL BOOTY BUILDING LEG WORKOUT
DUMBBELL BOOTY BUILDING LEG WORKOUT
GROW A BOOTY & STRONG LEGS WORKOUT
GROW & TONE | High Intensity Booty & Leg Workout
BUILD A BOOTY & Toned Legs!
GROW A BOOTY Using ONLY Dumbbells!
Hamstring Workout With BOOTY QUEEN NIKKI B
BUILD A TONED BOOTY and LEGS | Complete Workout
LEAN AND TONE Leg Workout Using NO MACHINES!
FIRE No Machines Booty + Leg Workout
BUILD A BOOTY Leg Workout
TOP 5 BEST HAMSTRING EXERCISES
Dumbbell BOOTY & LEG Workout For Beginners + TIPS
GROW & TONE | Leg Workout Using No Machines
Hot Fire LEG WORKOUT | Booty, Quads and Hamstrings
BUILD LEAN LEGS | Hamstring and Booty Focused
Build A Booty | Complete Barbell Leg Workout Explained
Booty & Leg Workout With Nikki Blackketter
How To Target Stubborn Glutes | Glute Activation
Glute and Hamstring Focused Leg Workout
Leg and HIIT Workout | Blast Fat & Keep Muscle Mass
Build A Booty While Blasting Fat | LEG & HIIT WORKOUT
Growing the Glutes | Complete Leg Workout
No Machines Complete Leg and Booty Workout
Dumbbell Only Complete Leg Workout | Booty Building
Complete Hamstring & Booty Focused Workout
Complete Leg Workout Using No Machines | Booty Building
Hamstring and Booty Focused Workout | WHITMAS DAY 20
Complete LOWER BODY Workout | WHITMAS DAY 15
BOOTY BUILDING & Current Fitness Plan | WHITMAS DAY 6
NO BS LEG & BOOTY WORKOUT for strong, toned legs
GROW YOUR BOOTY | Complete Leg Workout
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HOT & HEAVY Leg And Booty WORKOUT
LEG And BOOTY Workout AT HOME | Full Workout
Grow And Tone Your BOOTY And LEGS | FULL Workout
Grow And Define Your BOOTY And LEGS | FULL Workout
Grow A BOOTY At Home | Glute Workout
Grow A BOOTY With Basic Gym Equipment | FULL Leg Workout
FIT For Summer | Build A Bikini BOOTY
At Home Workout For Women | LEG & BOOTY
QUAD & BOOTY Workout | Supplements For Women
GROW A BOOTY | Glute Workout!
BOOTY CALL 🍑 | Leg & Booty Workout #GetFitWithWhit
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The Basics and Stretching
Beginners Guide To Getting FIT
https://www.youtube.com/watch?v=74e_9e1HE_U
1. tracking your progress
- Take progress photos!! Check in every 4 weeks
2. set a goal
- Short term and long term!
3. plan ahead
- Meal prep!! Saves you money, you will be prepared and avoid eating out!
4. consider counting your macros
- MyFitnessPal!
5. plan your workouts
- Decide on your workout split, find workouts that you like, and schedule them in for
yourself!!
Beginners Guide To The GYM
https://www.youtube.com/watch?v=BhaaDoygTYY
1. nobody cares what you look like!
- We’re all there for the same reason - getting fit!
2. start simple
- Grab some dumbbells, find a space, and just get comfortable in the gym!
- Machines have instructions, take your time to figure it out!
3. dress appropriately
- If you feel comfortable what you are working out in, you will feel good!
- If you’re not comfortable in a crop top, don’t wear one! If you’re not comfortable in shorts,
don’t wear shorts!
4. go in prepared
- Know what workout you want to do, have a plan, then you won’t be wandering around!
5.have confidence in yourself
- Fake it til you make it! You will learn, become more confident, you belong there!
You are beautiful, you are strong <3
Stretching Routine | Simple & Effective
https://www.youtube.com/watch?v=aXzf-s3tiKQ
Single arm cross body arm stretch
Left and Right side stretch
Optional: above the head single arm tricep stretch, neck rolls, etc.
Standing pike
Standing middle straddle
LEFT LEG:
Single leg straight leg straddle stretch
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Lunge | knee off of floor
Lunge | knee on the floor
Stay in lunge with knee on the floor, grab back foot and pull up
Move to a single leg hamstring stretch.
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Repeat on RIGHT LEG in reverse order.
Standing pike
Standing middle straddle | roll up slowly
Bent leg standing straddle | release left and right shoulder forward one at a time.
5 TIPS to Foam Rolling | WHITMAS DAY 22
https://www.youtube.com/watch?v=FKssNcBRjLY
1. slow and controlled
- We’re not havin’ a rolling party! Slow and deliberate
2. get the right foam roller for you!
- Some people like short ones, long ones, soft ones, firm ones, bumpy ones, smooth
ones! Find what feels right for you!
3. foam roll where you need it
- A full session is an hour!! So decide what muscle group really needs it! IT band? Quads?
4. don’t need to just roll
- Find a sore spot? Stay there, twist back and forth, work it out!
5. take your time!
- Allow tension to release in your muscles
SORE MUSCLES?! Prevention and Recovery | WHITMAS DAY
12
https://www.youtube.com/watch?v=ovPVRRH6MU8
1. Warm up girl!
- Jump rope, jog, stairmaster - 10 min warm up will be so good for you
2. Stretch before AND after a workout
- More dynamic stretches can be incorporated into your warm up!
3. Supplements
- You may find drinking BCAAs during a workout and protein after a workout helps with
recovery!
4. DOMS (delayed onset muscle soreness)
- Work through it! You might feel better to keep moving!
5. Foam rolling
- It hurts so good
6. Sleep and stay hydrated!
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Full Body
QUICK FULL BODY AT HOME WORKOUT🏠
https://www.youtube.com/watch?v=NTDvprwQKm0
10 exercises! 30 seconds each exercise.
Complete each exercise back to back with minimal rest in-between each exercise. Repeat circuit if
you're up for it!
lunge squat lunge
tricep dips
step up to reverse lunge
plank up, down to push-up
single-leg hip thrusts
plank shoulder taps
single-leg pistol squat
toe taps
bulgarian split squat
jumping squats
At Home Workout With NIKKI B 🏠
https://www.youtube.com/watch?v=4kIDoVMmUSw
7 movements | complete each movement without resting, rest and then repeat circuit.
**Stairs and resistance bands**
squatted side step on each leg (up and down stairs each way!)
squat jumps | take out jump for easier modiciation (squat jumps up stairs, run down x2)
20 reverse lunge with row to squat complex (10 reverse lunge each leg)
10 plank pike in and out to 2 toe taps
10 squat to tricep extension
10 around the world to wide shoulder press
Quick Full Body Workout | Dumbbell And Cable Only
https://www.youtube.com/watch?v=TAJC_LGkuEo&t=51s
Complete each movement back-to-back without resting. After completing the circuit rest for 1-2
minutes. Repeat circuit for 3 sets.
10 straight leg deadlift to sumo squat
20 single-leg bench jumps
10 cable bicep curls
10 cable front raises
10 cable underhand row
10 cable front lat pulldown
15 bench in-n-out
10 standing tricep dumbbell press
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Full Body 15 Minute Workout | Do It Anywhere! 🏠
https://www.youtube.com/watch?v=SuXtLCznXts&t=325s
This workout consists of 5 minutes of HIIT training and a 5 minute strength and resistance band
circuit. Repeat the circuit twice following the 5 minutes of HIIT and you have yourself a BOMB full
body workout
5 minutes of HIIT | 30 seconds of each exercise followed by 30 seconds of rest:
jumping side-to-side lunges
in-n-out (ayyyyye s/o In-N-Out Burger) jumps
reverse lunge left and right to jumping sumo squat
toe touch in-n-out jumps
curtsy lunges
5 minute resistance band circuit:
30 seconds front, side to reverse lunge
30 seconds front, side to reverse lunge (other leg)
30 seconds reverse fly to bicep curl
30 seconds lat pulldown to face pull
30 seconds hip thrusts
30 seconds hamstring curls with 5 pulses
1 minute shoulder press to 4 side steps
30 seconds forearm plank (move to hands for beginner moderation)
30 seconds plank hip dips
Repeat circuit 2 times!
QUICK FAT BLASTING Full Body Circuit
https://www.youtube.com/watch?v=qBV29GqCuh4
This is a circuit workout. Complete each movement back-to-back then rest 1-2 minutes. Complete
the entire circuit 3 times!
30-45 second plank | optional: plank circles
15 dumbbell pullovers on exercise ball
15 rows on a TRX band
10 side lunge & squat progression
8 single arm chest fly on bosu ball
10 bosu side-to-side lunge
10 plank to drag
15 medicine ball slams
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FULL BODY WORKOUT | Circuit Training For Fat Loss
https://www.youtube.com/watch?v=OO4dK8CXeJw
This is a circuit of 7 exercises that should be completed back to back with little to no rest
in-between. After completing all 7 exercises, rest 3-5 minutes and repeat the circuit. Aim to do 3-5
sets but I will warn you, you may find this too difficult for 5 sets... I know I did!
12 goblet squats
12 romanian deadlifts
12 good mornings
10 windmill (each side)
10 squat thrusts (each side)
10 overhead lunges (each side)
15 kettlebell swings
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Upper Body
SCULPT AND SHAPE YOUR ARMS | Complete Upper Body
Workout
https://www.youtube.com/watch?v=_f9gbRshBEc
3 sets | SUPERSET
8 side raise into hammer curl
10 bent over rear delt raise
3 sets | SUPERSET
10 incline bench close grip plate press
12 tricep push-ups
3 sets | SUPERSET
10 plate bicep curls, 10 second hold, 10 curls
8 seated overhead press
3 sets | SUPERSET
8-10 standing rear delt pull on cable
8-10 tricep pull on cable
COMPLETE TONE & SCULPT Upper Body Workout
https://www.youtube.com/watch?v=SlvMEvCtTWg&t=304s
2 sets:
8 single-arm shoulder press
8-10 lat raises
8 single-arm shoulder press
8-10 lat raises
superset | 2-3 sets
10 front pushdown to tricep press
10-12 cable rear delt pull each arm
superset | 2-3 sets
10 seated front raise to chest press
10 crossover chest raise
burnout | 2-3 sets
10-12 bicep curl into drag curl
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HOME FOR THE HOLIDAYS! Vlog + Shoulder and Back Workout
https://www.youtube.com/watch?v=8uGSRSZjjVw​ (2:58- 6:51)
SUPERSET | 4 sets
10 cable rear delt pull
10 front lat pull down
SUPERSET | 3 sets
8 3/4 side raises
5 lat raise to front raise complex
Exercise | 4 sets
8-10 single arm DB row
SUPERSET | 3 sets
10 front shoulder press (cable or barbell)
10 Bent over cable rear delt pulls
End with LISS!
QUICK Upper Body Toning Workout
https://www.youtube.com/watch?v=HY08QFaypLg&t=147s
tri-set | 3 sets
10 front cable raise
10 rear delt cable raise
10 side delt cable raise
superset | 3 sets
10 wide barbell press
8-10 side lateral raise with a hold
superset | 3 sets
12-15 horizontal bicep cable curl
10 tricep push-ups
HIIT |10 minutes treadmill sprints| 30 seconds on, 30 off
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Beginner Upper Body Workout + Tips
https://www.youtube.com/watch?v=ZBG3UJ47pck
superset | 3 sets
10 front and side lateral raise
10 side lateral raise
superset | 3 sets
10 chest press
10 close grip press
superset | 3 sets
10 bicep curl
10 tricep press
superset | 3 sets
10 bent over row
10 bent arm rear delt raise
You can also complete this workout as a circuit. You would complete each exercise, rest and repeat
for 3 sets.
Tone And Define Your Arms | Arm Workout
https://www.youtube.com/watch?v=HBYJaD16Om0
superset | 3 sets
10 incline isolated dumbbell bicep curl
10 incline barbell isolated barbell curl
superset | 3 sets
10 close grip barbell tricep press
10 skullcrushers
superset | 3 sets
10 isolated dumbbell bicep curl with back against wall
10 reverse and close grip barbell tricep press
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ARM WORKOUT | Shoulder and Arm Routine
https://www.youtube.com/watch?v=hUMopfcIVZU
resistance band circuit
10 squat to front raise
10 tricep extensions
10 left lateral raise
10 right lateral raise
10 rear delt overhand pulls
repeat circuit 2 times
4 sets of 10
underhand barbell front raise to bicep curl
superset | 3 sets
8 single arm incline dumbbell skull-crushers each arm
12 bicep plate curls
3 sets of 10
cable underhand front raise to bicep curl
2 sets of 20
overhead cable tricep extension using the rope attachment
Dumbbell Upper Body Circuit Workout
https://www.youtube.com/watch?v=pcc_OBKXX8w
circuit | repeat 3 times through, each movement back to back, rest 1-2 minutes between circuits
10 front raise complex
10 bicep curl to shoulder press
10 bent over rows (each arm)
10 rear delt complex | all 3 movements is 1 rep
10 laying chest press
dropset | bicep curl
8 reps then decrease weight
10 reps then decrease weight
12 reps
dropset | tricep press
8 reps then decrease weight
10 reps then decrease weight
12 reps
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Dumbbell Only Complete Upper Body Workout
https://www.youtube.com/watch?v=c53WSZK1v1w&t=1s
TRI-SET | 3 sets
10 chest press
10 lat pullovers
10 tricep extensions
21's | 3 sets
SUPERSET | 3 sets
10 upright row
10 shoulder press
SUPERSET | 3 sets
8 side to front lat complex
5 tricep pushups to single-arm row
Modification: 5 triceps pushups to 5 single-arm row
Dumbbell Only Upper Body Workout | Complete Routine
https://www.youtube.com/watch?v=5AxRg7Ij2iU
Tri-set | 4 sets
10 seated single arm shoulder press
10 seated shoulder press
10 seated front raises
Tri-set | 4 sets
10 single arm row (each arm)
10 reverse fly (each arm)
20 bicep curl complex
Superset | 4 sets
12 chest press
12 tricep dips
30 bicep to shoulder complex
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Complete ARM WORKOUT | Blast Fat & Add Muscle
https://www.youtube.com/watch?v=W7w952CiUCo
Superset 1 | 3 sets total
15 horizontal cable tricep extensions
15 lateral cable tricep extensions
Superset 2 | 3 sets total
15 squatting isolated cable bicep curl (with rope)
15 single-arm cable bicep curl
Superset 3 | 3 sets total
12 standing bicep curl with plate
15 overhead tricep extension with plate
Optional: BURN OUT | 3 sets
10 tricep (military) push-ups
Lean Out And TONE Your ARMS
https://www.youtube.com/watch?v=6BgS61tlMww
Superset 1:
Barbell Curl 21s - 3 x 21s
Tate Press at incline - 3 x 15
Superset 2:
Parallel Rope Bicep Curl - 3 x 15
Cable Tricep Kickback - 3 x 15
Burnout 1:
Cable Rope Overhead Tricep Extension - 1 x 50
Burnout 2:
Plank Chin-up (on smith machine) - 1 x 30
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BURN Arm Fat | Full Workout
https://www.youtube.com/watch?v=oXf1sfQ-HwM
Superset 1:
4 x 10-12 reps
Incline Barbell Tricep Extension
Incline Dumbbell Curl
Tricep Cable Kickback
3 x 15 reps - each arm
EZ-Bar Bicep Curl
3 x 15 reps
Tricep Overhead Extension with Rope
3 x 12-15 reps
BLAST ARM FAT | Pre-Workout Snack
https://www.youtube.com/watch?v=WuGHEWi3Xks
Superset 1 - 4 sets
Reverse grip bicep curls 4 x 15 reps
Dumbbell bicep curls 4 x 12 reps
Superset 2 - 4 sets
Barbell bicep curls 4 x 12 reps
Barbell drag curls 4 x 12 reps
Superset 3 - 4 sets
Tricep pulldown 4 x 15 reps
Overhead tricep press 4 x 15 reps
BURN OUT - 4 sets of each exercise until failure
Smith machine push-up pull-ups
Tricep push-ups
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SHOULDER & BICEP WORKOUT | What I EAT to LOSE
WEIGHT!
https://www.youtube.com/watch?v=Tzv8S9o7VZ4
Superset 1:
Shoulder Press 4 x 10-12
Reverse Shoulder Press 4x8
Superset 2:
Incline Barbell Curl 4x15
Upright Row 4 x 15
Superset 3:
Around the World 4 x 10
Angled Out Curl 4 x 15
Rear Delt Dumbbell Lift 4 x 10 Each
Arm
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HIIT & Abs
HIIT & AB ROUTINE! 8 Minute Workout
https://www.youtube.com/watch?v=XRb-6YRKy-U
8 exercises | 40 seconds each followed by a 20 second rest
in and out jumps
standing oblique twist
high knees
plank jacks
quick feet into half burpee
switch feet with oblique twist
toe taps
mountain climbers
Feel free to rest and repeat the circuit if you're up for it!
5 MINUTE AB ROUTINE
https://www.youtube.com/watch?v=yx7Miw7C2yQ
5 exercises| 30 seconds on, 30 second rest
1. lower abs tuck in
2. plate pass
3. single-leg crunch in
4. 90º toe tap to crunch
5. plank jack to oblique crunch each leg
BLAST FAT FOR SUMMER | HIIT Workout
https://www.youtube.com/watch?v=znLqp1H5h28&t=98s
5 movements
complete each movement for 20 seconds
rest 20-40 seconds in between exercises
repeat entire circuit 1 more time FOR A REAL KILLER WORKOUT WOO
1. star jumps
2. low side hops into half burpee
3. 2 jumps into 2 standing oblique crunches
4. side to side jump
5. squat jump into alternating leg crossover
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FAT BLASTING HIIT Workout
https://www.youtube.com/watch?v=hig_eXhxH0g
4 moves 40 seconds on | 20 seconds off
Repeat circuit 2 times for 8 minutes
1. side step to curtsey lunge
2. oblique twist crunch to jump squat
3. plank to 4 toe taps then burpee
4. 2 jumping lunges, 2 jumping in out squat with centre touch
Glute Isolation Superset | 4 sets
12 presses on the smith machine each leg
10 plate side raises on each leg
TOP 5 BEST AB EXERCISES
https://www.youtube.com/watch?v=kM6kOGOJRSI&t=2s
1. overhead barbell single leg crunch
2. exercise ball roll out to forearm plank
3. oblique crunch on back extension
4. plank toe taps
5. Plate pass crunch
10 Minute FAT BLASTING HIIT Workout
https://www.youtube.com/watch?v=rAPla71TJxE
5 exercises | 40 seconds each | 20 second rest | repeat 2x
1. 2 front jumping squats to hut hut hike left and right
2. 4 plank walks to half burpee
3. 3 side hops to 4 plank shoulder taps
4. bear crawl to 4 oblique mtn. climbers
5. 3 walking lunges to 8 high knees
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Quick Full Body HIIT Circuits To Blast Fat
https://www.youtube.com/watch?v=bsmt8rnI2Dk&t=214s
Circuit 1 | weighted, no jumping
20 sumo squat to shoulder press
20 side lunge with single-arm press
20 repeat side lunge with single-arm press on opposite side
12 front raise to burpee
15 reverse lunge to squat complex | add press on reverse lunges
Rest 30 seconds after each movement!
OR
Circuit 2 | bodyweight with some jumping movements
jump roping or fake jump rope
skiers
cross-body standing oblique crunch
cross-body standing oblique crunch on opposite side
squat to jumping rotating squat complex
Complete each exercise for 30 seconds, rest for 15 seconds in-between each exercise!
HIIT and Ab Workout | At Home or In The Gym
https://www.youtube.com/watch?v=AnaT0fcbxwA&t=170s
Complete the HIIT circuit, rest 1-2 minutes and proceed to the ab workout. Repeat this circuit again
for the ultimate challenge!
HIIT | 5 movements, rest 15 seconds between each movement
10 squat to oblique twist each side
30 mountain climbers
10 burpees
30 side-to-side step overs
15 reverse lunge to squat
ABS | 5 movements, rest 15 seconds between each movement
10 single-leg hand and toe touch each side
15 toe touches
10 straddle v-up
30 in-n-out plank jumps
15 lower leg lifts with knee bend
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St. Thomas Vlog | Fat Blasting HIIT Workout
https://www.youtube.com/watch?v=6Sqx783zvEc
Each movement should be completed back to back. After completing each exercise... you've
completed the circuit!
circuit 1 | 5 movements completed without resting
up and down footwork
plank walks (switch halfway up stairs)
squat jumps
squat walk
single leg lunge jumps | 5 on each side
circuit 2 | 5 movements completed without resting
in out in up jump
side squat walk
side squat walk
alternating lunge jumps
burpee (push-up optional I said boi bye to it)
AB WORKOUT | Quick Beginner and Advanced Circuits
https://www.youtube.com/watch?v=sCxnaoGN61A&t=25s
CIRCUIT 1: Beginner | Moderate
30 seconds each movement
30 second rest
5 exercises total
plank with side toe taps
laying tuck-ins | knees to chest here
plank cross body toe touches
alternating leg lifts | I called these L-Holds in the video
crunch with hold
CIRCUIT 2: Advanced
30 seconds each movement
No rest period until all 5 movements are completed
plank with up down jumps
laying leg lifts with alternating kicks on the way down
plank cross body toe touch to spider crunch
alternating leg lift to leg lift (with both legs)
hollow hold
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HIIT AND AB ROUTINE | 12 Minute Workout To Help Lose
Weight
https://www.youtube.com/watch?v=xuhLDO7umFs
3 circuits | repeat each circuit 3 times before moving on to the next circuit. After completing 1 circuit,
take a 1 minute rest
20 seconds exercise A
20 seconds exercise B
20 seconds rest period
YOU'VE GOT THIS!!!
CIRCUIT 1
20 seconds | squat jacks
20 seconds | rotating in-n-out (dumbbell is optional)
20 seconds | rest
Repeat 3 times, take a 1 minute rest and move on to circuit 2
CIRCUIT 2
20 seconds | basketball star (still lol'ing) (what is the real name someone tell me)
20 seconds | jumping plank with side crunch
20 seconds | rest
Repeat 3 times, take a 1 minute rest and move on to circuit 3
CIRCUIT 3
20 seconds | star jumps
20 seconds | sit up with arms above head
20 seconds | rest
Repeat 3 times
5 Minute Complete HIIT Workout | BLAST FAT
https://www.youtube.com/watch?v=qqIXUtZq--4
30 second exercise followed by a 30 second rest period. 5 minutes total. Repeat the circuit for an
added challenge!
Heisman
Alternating jumping lunges
High Skips
Jump squat to burpee
Front to back jumping squats
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AB WORKOUT | Quick Core Circuit Training
https://www.youtube.com/watch?v=QY1emmNwk7Q
This is a circuit | complete each exercise with little to no resting. After completing the entire circuit,
rest and repeat for 3 rounds. Good luck bb girls, I BELIEVE IN YOU!
10 weighted v-ups on bosu ball (can also do on floor)
10 single leg toe touches on bosu ball (can also do on floor)
10 around the worlds (10 left, 10 right)
10 weighted single leg v-ups
At Home Ab Workout | WHITMAS DAY 4
https://www.youtube.com/watch?v=8PQdlC3sgrU
This is a circuit of 5 ab and core exercises | complete 10 reps of each exercise without stopping.
Rest 1 minute after you complete the entire circuit and then repeat for 3 complete circuits.
10 plank with single-arm slide outs
10 plank tucks
10 plank pikes
10 plank jacks
10 mountain climbers
Feel free to move down to your forearms if the movements are too difficult. LOVE YOU SO MUCH
YOU CAN DO IT xo
BURN FAT With HIIT | Complete Workout
https://www.youtube.com/watch?v=_kJiCkitQxA
Round 1
30 sec sprint
30 sec squats/jumping squats
30 sec rest
Round 2
30 sec sprint
30 sec lunges/jumping lunges
30 sec rest
Round 3
30 sec sprint
30 sec curtsy lunges
30 sec rest
Round 4
30 sec sprint
30 sec side-to-side single-leg squats
30 sec rest
6 minutes total. Repeat circuit 2-3 times. Xo
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10 Minute At Home HIIT & AB Challenge
https://www.youtube.com/watch?v=tQNKHso2gbk
1 minute abs, 1 minute jump rope... repeat 5x!
Plank to plank with oblique twists (10 seconds each movement)
Side plank. Optional: add side kick
Hollow hold to v-up
Leg lifts to flutter kicks
Around the world
BLAST Belly FAT | HIIT & Abs Workout
https://www.youtube.com/watch?v=rAXTbpRna_c
Exercise ball ab complex - middle, left, right
3 sets x 5 reps each movement - no rest
SUPERSET | 3 sets
10 Weighted single leg bicycle crunch
10 weighted in-n-outs
Decline weighted sit ups
3 sets x 8 reps
Circuit, repeat 2-3x
HIIT 1 | Deadmill sprints 5 reps
15 seconds on, 30 second rest
HIIT 2 | Jump rope 5 minutes
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Blast Body FAT Fast | HIIT How To For Women
https://www.youtube.com/watch?v=wCOfadS0gCA&t=318s
Basic HIIT options, choose one!
Treadmill Sprints | 30 sec on, 30 sec rest, 10-20 minutes
Stairmaster Sprints | 30 sec sprint, 30 sec walk, 10 min
Stairmaster| 10 minutes
2 min forward stairs
2 min facing right
2 min backwards
2 min facing left
2 min 2 steps at a time with back leg extension
Treadmill | 20% incline | 10 minutes
1 min walk, 1 min jog
Rowing | moderate to high intensity | 10 minutes
30 sec on, 30 sec rest
CHISELED ABS | ​#GetFitWithWhit​ 💪
https://www.youtube.com/watch?v=MrZ1ee8krFA&t=47s
Tri-Set: (do all 3 exercises, then take a 1-2 minute rest, that is one set of four)
4 x 15 - Single Leg V-Up
4 x 15 - In-N-Out
4 x Exhaust - Hollow Hold
Decline Sit-Up + Oblique Twist
4 x 20 reps
Cable Crunches
30 reps
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Shoulders
HOT FIRE Shoulder Workout Using Basic Gym Equipment!
https://www.youtube.com/watch?v=yOrDe5sLWkM&t=164s
Complex Set | 2 sets | lateral raises | Rest 15-30 seconds
5 reps... reduce weight
5 reps... reduce weight
5 reps... reduce weight
Superset | 3 sets
10 single-arm dumbbell rear delt raise (each arm)
10 dumbbell diamond front raise
Superset | 3 sets *you can also do these standing if a bench is unavailable
10 arnold press
10 y-presses
Burnout | 2 sets
5 single-arm lateral raise
5 single-arm lateral raise
10 lateral raises
SCULPTED SHOULDERS Complete Workout!
https://www.youtube.com/watch?v=b44f80QLi-8&t=108s
15 minute warm-up of choice
Exercise | 4 sets
8 y-presses
Superset | 3 sets
8-10 bent over cable rear delt pull
10 face pulls on cable machine
Superset | 3 sets
8 bent arm front raise
8-10 half around the world
Burnout | 2 sets
myo reps side lateral raise
10 reps
5 reps
5 reps
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Grow and Define Your Shoulders | Dumbbell Only Workout
https://www.youtube.com/watch?v=6515NoRjBXM&t=265s
4 sets | 12 reps
bent arm front raise with internal rotation
superset | 3 sets
12 bent over rear delt raise | thumbs up, palm forward
10 lateral raises with a pause
superset | 3 sets
10 90º bent arm shoulder press
10 Y Press
burnout | 2 sets
front plate raise (as many as you can do)
SHREDDED Shoulders and Arm Workout
https://www.youtube.com/watch?v=6U5RL274Fdo&t=176s
LISS | 15 minutes, highest incline walk
Resistance band warm-up:​ h
​ ttp://amzn.to/2tJST65
10 overhand rear delt fly
10 underhand rear delt fly
10 wide shoulder press
10 bicep curl
Superset | 3 sets
10 3/4th lat raises
10 around the worlds
Superset | 3 sets
10 angled cable tricep extension
10 rear delt cable face pulls
Exercises | 3 sets
12 bicep curl to underhand front raise
Burn out | 1 set
20 lat raises with dumbbell release
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Build Toned Shoulders | Complete Workout
https://www.youtube.com/watch?v=icwbDVfj0eA
superset | 3 sets
10 leaning dumbbell lateral raise
8 single arm rotating front shoulder press
superset | 3 sets
10 underhand front raise on cable machine
10 bent over cable rear delt pull
superset | 3 sets
10 around the world to shoulder press
8 side lateral raise to front, back to side and down
burn out | 2 sets
bent over rear delt complex
5 forward
5 side
5 back
Dumbbell Shoulder Workout Explained | Build Balanced
Shoulders
https://www.youtube.com/watch?v=xOFgkgt1QSo
warm up | 2 sets | resistance band:​ h
​ ttp://amzn.to/2tJST65
10 rear delt standing fly
10 reverse grip rear delt standing fly
10 shoulder press
3 sets | 10 reps each arm
rear delt dumbbell reverse pull with transverse extension
tri-set | 3 sets
10 dumbbell side raises
10 dumbbell circles at horizontal, 5 backward and 5 forward
10 rear delt straight arm pull
superset | 3 sets
10 dumbbell high pull
10 around the world
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Shoulder Workout Routine | Define Your Upper Body
https://www.youtube.com/watch?v=jrCKO0_p_9M
SUPERSET | 3 sets
10 seated front dumbbell press with palms facing inward
10 90º dumbbell press
SUPERSET | 3 sets
10 seated dumbbell press
10 barbell front raise above ahead to behind the head press
DROPSET | Repeat 2 times
5 reps
8 reps
10 reps
12 reps
Lower weight after each set | do not take a break between sets.
YOU'VE GOT THIS!!!
BURNOUT | 3 sets
Side Lateral Raise Complex
5 left
5 right
5 both arms
Complete Shoulder Workout | Grow and Define Your Shoulders
https://www.youtube.com/watch?v=e3Gf1MB4x_Q
Tri-set | 4 sets
10 front rotating shoulder press
10 reverse grip shoulder press
10 shoulder press
Superset | 4 sets
10 straight arm rear delt front cable raise (seated)
10 straight arm cable front raise
Superset | 4 sets
10 single-arm cross body cable upright row
10 single-arm cable lateral raise
*repeat on each arm
Tri-set | 3 sets
10 single-arm DB lateral raise at an angle
10 single-arm DB front shoulder press
10 reverse grip barbell front raise
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Complete Shoulder Workout | WHITMAS DAY 14
https://www.youtube.com/watch?v=68l_iqnYfnI
WARM UP
10 minute jumprope
10 side lateral raise
10 reverse grip lateral raises
EXERCISE | 4 sets
8 seated single arm to two arm DB shoulder press
SUPERSET | 4 sets
10 seated front raises
8 side to front raise complex
TRISET | 3 sets
10 BB shoulder press
10 BB behind the head shoulder press
5 overhead side to front raise DB complex
SUPERSET | 4 sets
10 incline side lateral raise (each arm)
10 bent over reverse fly (each arm)
BUILD SEXY SHOULDERS | Workout For Women
https://www.youtube.com/watch?v=JP7gtBTCfuU&t=18s
WARM UP | 2 sets of 15 reps
Lateral to front raise complex
TRI SET | 3 sets
20 front raise from parallel
10 around the world
8 steering wheels
TRI SET | 3 sets
10 reverse grip lateral raises
10 lateral traises
10 y-press (focus movement on rear delts)
SUPERSET | 4 sets
10 shoulder presses
12 reverse grip barbell front raise
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LEAN OUT Your Shoulders | Complete Workout
https://www.youtube.com/watch?v=ILLKI9k4Fi8&t=2s
Triset: Repeat 3 times
Single arm upright row (with a plate) | 8 reps
Underhand barbell front raise | 10 reps
Front to back shoulder press with barbell | 10 reps
Superset: Repeat 4 times
Cable upright row (with rope attachment) | 10 reps
Front raise (with rope attachment) | 10 reps
Lateral Raise Shoulder Complex: Repeat 3 times
5 left, 5 right | repeat 3x for a total of 15 reps
10 both arms
Front Raise Shoulder Complex: Repeat 3 times
5 left, 5 right | repeat 3x for a total of 15 reps
10 both arms
SHOULDER Gains | Full Shoulder Workout
https://www.youtube.com/watch?v=tsLP9HaAfNk
Superset 1:
Alternating Shoulder Press 3x20
Shoulder Press 3x8
Superset 2:
Rear Delt Cable Raise 4x12
Around The World 4x12
Superset 3:
Front Barbell Raise 3x10
Front Lateral Raise 3x15
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Back & Biceps
TONING BACK WORKOUT
https://www.youtube.com/watch?v=eUAmN39sKVQ
15 minute warm up of choice -I did treadmill incline walking | 15% incline, 3mph
4 sets of 8 reps each arm
bent over dumbbell row into 45º row
superset | 3 sets
10 single-arm cable lat pulldown
10 bent over, underhand cable row
3 sets of 10 reps
cable stretchers
superset | 3 sets
12 cable facepull with rope attachment
10 alternating dumbbell curls with pause at 90º
BLAST BACK FAT | Back & Arm Workout!
https://www.youtube.com/watch?v=IWmHkrFBT-U&t=46s
low intensity warm-up of choice
exercise | 4 sets
12 bent over plate row
superset | 3 sets
10 single-arm cross body lat pull
10 single-arm rear delt pull
repeat on other arm, rest and repeat for 3 sets
complex | 3 sets
8 kayak row each side to front pull down
superset | 3 sets
10 slightly bent over drag curls
10 bicep curls
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TONE & DEFINE Back Workout
https://www.youtube.com/watch?v=znopngJKeZQ&t=202s
5 minute jump roping
Superset | 3 sets
8 bent over over-hand barbell row
8 bent over under-hand barbell row
Superset | 3 sets
8 dumbbell row each arm
10 plate bicep curls
Superset | 3 sets
10 elbows in cable row (mid-back)
10 elbows out cable row (upper-back)
Superset | 3 sets
12 lat pull-down
10 rear delt pull
SHRED and TONE Complete Back Workout
https://www.youtube.com/watch?v=i0fPGhTsZLg
3 SETS:
8 single-arm dumbbell straight arm row
10 bent over rear delt raise
... then repeat on other arm!
3 SETS:
10 bent over plate row
8 single-arm dumbbell row (each side)
3 SETS:
10 single-arm cable lat pulldown (each side)
8 single-arm front pulldown to rear delt pull
3 SETS:
10 seated from raise
10 seated face pulls
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Full Back Workout To Complete Your Physique
https://www.youtube.com/watch?v=qBBgzw0nBVQ
3 sets | 8 reps
wide grip inverted rows
reverse grip inverted rows
3 sets | 8 reps
landmine single-arm row
landmine single-arm row
landmine row
3 sets | 10 reps
single-arm cable pulldown
repeat on other arm
3 sets | 10 reps
cable crossover to front pulldown
Dumbbell Only Back and Bicep Workout
https://www.youtube.com/watch?v=feITkodz6o0&t=241s
warm up | 4 sets of 8-10 reps
wide grip lat pull-up using resistance band or assisted pull up
exercise | 4 sets of 10
45º kneeling single arm row
superset | 3 sets of 10
reverse incline trap press
cross body single arm wide row
superset | 3 sets of 10
reverse fly
rotating bent over row
burnout complex | 2 sets
10 wide bicep curl
10 front bicep curl
10 hammer bicep curl
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Complete Back Workout | Shred & Shape Your Back
https://www.youtube.com/watch?v=eJ6DLVAyqjA&t=8s
Compound Set | 4 sets
10 bent over reverse raise
10 bent over wide row
Compound Set | 3 sets
10 cable front lat pull downs
10 cable side lat pull downs
Compound Set | 3 sets
10 incline dumbbell row
10 incline shrug to reverse fly
Compound Set | 4 sets
10 cable rope pull downs behind the head
10 reverse grip face pulls
HEALTHY Grocery Shopping & New Workout Clothes |
WHITMAS DAY 8 (Back and Bicep Workout)
https://www.youtube.com/watch?v=mKEYRy4IlBU
Workout 5:50 - 10:21
4 x 10 single arm dumbbell row
4 x 10 lat pulldown complex
SUPERSET | 4 sets
8 reverse grip face pulls
8 face pulls
SUPERSET | 4 sets
8 outward dumbbell bicep curls
8 dumbbell bicep curls
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BACK & BICEP Workout | Complete Routine
https://www.youtube.com/watch?v=A22LizlfyV8&t=340s
Exercise | 5 sets
8 Dumbbell row to reverse fly
Superset 1 | 4 sets
12 Dumbbell incline row on bench
12 Dumbbell incline hanging bicep curls
Exercise | 5 sets
10 close grip lat pull down
Superset 2 | 3 sets
8 cable rope bicep curl negatives
15 straight arm lat pull down
Superset 3 | 4 sets
10 lat pulldown on cable cross machine
10 isolated single arm bicep curl at parallel on cable machine
SHREDDED Back And Bicep Workout | For Women
https://www.youtube.com/watch?v=2vDpUZBZcRA&t=58s
Superset 1:
Behind the head lat pull-down 12 reps
Underhand close-grip pull-down 12 reps
4 SETS
Superset 2:
Bent over cable row 12 reps
Bent over cable rear delt raise 12 reps
4 SETS
Superset 3:
Seated wide grip lat complex 8 reps
Laying down cable bicep curl 12 reps
3 SETS
Superset 4:
Wide grip barbell bicep curl 15 reps
Dumbbell bicep curl (palms in) 15 reps
3 SETS
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Get RID Of BACK FAT | Full Back Workout
https://www.youtube.com/watch?v=lEfB7XYi8k4
Exercise 1:
Wide Grip Lat Pull-Down Complex
4 sets of 10-12 reps
Superset 1:
Bent Over Rope Row
4 sets of 10-12 reps
Rope Face Pull to Lateral Straight Arm Pull-Down
4 sets of 10-12 reps
Exercise 2:
Bent Over Row to Fly
4 sets of 8-10 reps
Say GOODBYE To Back FAT | Workout For Women
https://www.youtube.com/watch?v=YqPq_LzX1Ag&t=186s
Warm up - Resistance Bands
2 x 15 palms up
2 x 15 palms down
2 x 15 bicep curls
Superset 1: 4 x 12
Bicep Curl
Cross Body Hammer Curl
One Arm Dumbbell Row 4 x 15
Superset 2: 4 x 12
Isolated Cable Lat Pull Down
One Arm Cable Row
Superset 3: 4 x 12
Cable Bicep Rope Curl
Rope Face Pulls
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FAKE A Small WAIST | Back Workout For Women!
https://www.youtube.com/watch?v=idSXaG9-tt0
Warm Up | 4 sets til failure
Neutral grip pull up (assisted if needed!)
SUPERSET | 4 sets
15 Incline row
15 Incline back fly
Exercise | 4 sets
12 seated cable row
Exercise | 4 sets
12 Straight arm lat pulldown
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Chest & Triceps
TONE & SHAPE Your Arms + Chest Workout For Women
https://www.youtube.com/watch?v=KKQRWotZfm0&t=1s
4 sets of 10
incline single dumbbell press
TRISET | 3 sets
10-12 dumbbell chest fly
12-15 tricep dips
12-15 alternating forward/side bicep curl
SUPERSET | 2 sets
10 horizontal tricep extension
10 single-arm cable chest crossover
DROPSET | 2 sets
cable bicep curl
8 reps ... then lower weight
10 reps ... then lower weight
12 reps ... then lower weight
15 reps
Chest And Tricep Workout | Perk Up Your Boobies!
https://www.youtube.com/watch?v=b26j-G-BXio
4 sets of 10:
Single arm dumbbell fly to dumbbell fly on resistance ball or bench
30 seconds on, 30 seconds rest | repeat 4 times:
Close grip dumbbell press
30 seconds on, 30 seconds rest | repeat 4 times:
Dumbbell chest press
4 sets of 10:
Incline barbell skullcrushers
Superset | 4 sets of 10:
Tricep dips
Plyo tricep pushups
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WORKOUT YOUR BOOBS | Complete Chest & Tricep Workout
Routine
https://www.youtube.com/watch?v=rCR2LWRdFZo
SUPERSET | 4 sets
12 incline dumbbell inward tricep extensions
12 seated dumbbell inward tricep extensions
EXERCISE | 3 sets
8 incline dumbbell press to fly
EXERCISE | 3 sets
10 dumbbell around the world
SUPERSET | 4 sets
10 horizontal cable tricep extensions
10 bent over tricep extensions
EXERCISE | 3 sets
15 underhand cable cross overs
GROW YOUR BOOBS | Chest And Tricep Workout For Women
https://www.youtube.com/watch?v=wqzRk5C6-XY
Superset | 3 sets
20 alternating single-arm fly
10 chest fly (both arms)
Superset | 3 sets
10 wide grip barbell press
10 reverse & close grip barbell press
Superset | 3 sets
10 wide grip cable tricep press
10 reverse grip cable tricep press
Tri-Set | 2 sets
10 incline bench dumbbell chest press
10 incline bench close grip (palms facing each other) dumbbell chest press
10 tricep dips (off a bench, box, etc.)
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Perk UP Your Boobies | Chest Workout For Women
https://www.youtube.com/watch?v=ZzqXF8ezkEA
Single-Arm Cable Crossover 3 x 10 each arm
Decline Bench Press 4 x 8
Superset: Decline Push-up 3 x 10 and Chest Pass 3 x 20
Single-Arm Elevated Push-up 3 x 5 each arm
Chest Workout For Women | Grow Your Boobies!
https://www.youtube.com/watch?v=PA_i8-2ovUE
Superset 1 | 4 ROUNDS
Dumbbell Chest Press 12-15 reps
Dumbbell Chest Flyes 12-15 reps
Superset 2 | 4 ROUNDS
Incline Dumbbell Chest Press 12-15 reps
Incline Close Grip Press 12-15 reps
Superset 3 | As many rounds until failure!
Tricep Push-ups 10
reps
Wide-set Push-up 10
reps
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Legs
GROW YOUR BOOTY Complete Leg Workout
https://www.youtube.com/watch?v=NPX0ActLP_E
15 minute warmup of choice
followed by glute activation​ h
​ ttps://www.youtube.com/watch?v=mtfGI...
4 sets of 5
1 & 1/2 sumo squat deadlift
superset | 3 sets
5 split stance RDL
5 split squat
2 sets of 8-10 heavy hip thrusts
1 set of myo-rep hip thrusts (10, 5, 5)
superset | 2 sets
20 hyperextensions
12 straight leg DL
DUMBBELL BOOTY BUILDING LEG WORKOUT
https://www.youtube.com/watch?v=0kUF4f3k-N8
superset | 3 sets
10 dumbbell squat
10 dumbbell squat pulse
superset | 3 sets
12-15 dumbbell pull through
12-15 elevated glute hamstring bridge
superset | 3 sets
15 dumbbell hip thrusts
15 b-stance hip thrusts each leg
superset | 2 sets
8-10 Bulgarian split squat
12 jumping lunges
superset | 2 sets
10 assisted Romanian deadlift each leg
10 romanian deadlift
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DUMBBELL BOOTY BUILDING LEG WORKOUT
https://www.youtube.com/watch?v=0kUF4f3k-N8
glute activation exercises of choice
https://www.youtube.com/watch?v=mtfGI...
superset | 3 sets
10 dumbbell squat
10 dumbbell squat pulse
superset | 3 sets
12-15 dumbbell pull through
12-15 elevated glute hamstring bridge
superset | 3 sets
15 dumbbell hip thrusts
15 b-stance hip thrusts each leg
superset | 2 sets
8-10 Bulgarian split squat
12 jumping lunges
superset | 2 sets
10 assisted Romanian deadlift each leg
10 romanian deadlift
GROW A BOOTY & STRONG LEGS WORKOUT
https://www.youtube.com/watch?v=9EMDzk8sha4
SUPERSET | 4 sets
5 double pause sumo squat
10 pulsing sumo squats
COMPLEX SET | 3 sets
5 left b-stance hip thrust
5 right b-stance hip thrust
5 hip thrusts, legs shoulder width
EXERCISE | 3 sets
10 left walking lunges
10 right walking lunges
BURN OUT | 2-3 sets
5 hamstring curls
5 half hamstring curls
5 eccentric hamstring curls
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GROW & TONE | High Intensity Booty & Leg Workout
https://www.youtube.com/watch?v=m5I9Op9xpGM&t=247s
SUPERSET | 3 sets
8-10 reps of pulsing sumo barbell squats
10-12 sumo jumping squats
SUPERSET | 3 sets
5 diagonal walking lunges, 5 pulses
5 diagonal walking lunges, 5 pulses
10 RDL
SUPERSET | 3 sets
10 goblet squats
10 jumping sumo into RDL
1 set of MYO-REP hip thrusts
10 reps, rest 3-5 seconds
5 reps, rest 3-5 seconds
5 reps, rest 3-5 seconds
BUILD A BOOTY & Toned Legs!
https://www.youtube.com/watch?v=H-2V3j8ZnyY&t=496s
15 minute LISS warm-up of choice
5 minutes glute activation exercises of choice
EXERCISE 1 | 4 sets
5-8 sumo box squat
EXERCISE 2 | 2 sets
10 myo rep hip thrusts
rest, 5 hip thrusts
rest, 5 hip thrusts
SUPERSET | 2-3 sets
8-10 Bulgarian split squat with small hop
1 reverse lunge with 10 pulses each leg
BURNOUT | 2 sets
10 reverse lunge to jump
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GROW A BOOTY Using ONLY Dumbbells!
https://www.youtube.com/watch?v=J1rUtWgEc_0
15 minute LISS warm-up of choice - 5 minutes glute activation exercises of choice
EXERCISE 1 | 2-3 sets
4 squat walks into 4 sumo squats → Repeat 3x in 1 set
SUPERSET | 3 sets
8 reverse lunge each leg
10 straight leg deadlift
SUPERSET | 3 sets
10 goblet squats with hip circle (optional)​ https://amzn.to/2Edc20X
10-12 single leg hamstring raise
BURNOUT | 2 sets
20 hip thrusts on bench with abductor
Hamstring Workout With BOOTY QUEEN NIKKI B
https://www.youtube.com/watch?v=g4-YTGtHekY
superset | 4 sets
10 straight leg DL
12 bent over rows
superset | 3 sets
8-10 assisted pull-up
12-15 hamstring curl in
3 sets of 10 each leg
single leg to straight leg DL on cable machine
superset | 3 sets
10 kayak rows
12 face pulls in straight bar
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BUILD A TONED BOOTY and LEGS | Complete Workout
https://www.youtube.com/watch?v=RUq-erplIW8
4 sets of 8-10 reps
side step into sumo squat
Myo-reps | 2 sets
10 hip thrusts, short rest, 5 hip thrusts, short rest, 5 hip thrusts
continue with 5 hip thrusts with short rest until failure
3 sets of 5 reps each leg
(lunge with foot on plate, then off is 1 rep | 10 lunges total)
reverse lunge complex off plate
2-3 sets of 15 reps
alternating stance straight leg deadlift
LEAN AND TONE Leg Workout Using NO MACHINES!
https://www.youtube.com/watch?v=kDNF_g_SoU4&t=21s
1-3 sets of glute activation
10 sumo squat (just with long resistance band)
10 RDL (just with long resistance band)
4 sets of 8 | banded sumo pause squat
3 sets of 10 | sumo squat to curtsy lunge
curtsy lunge to sumo squat is 1 rep!
2 sets of 10 | banded sumo constant tension goblet squat
Superset | 3 sets
10 sissy squat to straight-leg DL
10 single-leg hamstring press
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FIRE No Machines Booty + Leg Workout
https://www.youtube.com/watch?v=lD58TugXgc0&t=478s
10-15 LISS warmup of choice
Glute Activation | 1 set
20 banded RDL​ h
​ ttp://amzn.to/2tJST65
20 banded side step​ h
​ ttp://amzn.to/2a66gzL
Superset | 3 sets
10 stationary landmine lunges
10 landmine RDL
Exercise | 3 sets
10 elevated reverse lunge each leg
Superset | 3 sets
8-10 dumbbell sumo RDL
8-10 dumbbell straight leg deadlift
Burnout | 2 sets
10 3/4th banded sumo squats to a sit​ h
​ ttp://amzn.to/2a66gzL
10 3/4th banded sumo squats to a tap​ h
​ ttp://amzn.to/2a66gzL
10 elevated hamstring single-leg press each leg
BUILD A BOOTY Leg Workout
https://www.youtube.com/watch?v=ypD_Z-v5rHw&t=326s
3 sets of 10 | pause squats
4 sets of 10 | hip thrusts
SUPERSET | 3 sets
10 hamstrings curls
10 3/4th (stop just short of an entire rep) RDL's
3 sets of 12 | elevated cable straight leg DL pulls
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TOP 5 BEST HAMSTRING EXERCISES
https://www.youtube.com/watch?v=uAWVSPJVfmo
1. straight leg deadlift
2. single leg straight leg deadlift
3. good mornings (make sure bar is in a “low bar position”)
4. single leg hamstring bridge
5. dumbbell leg curl
Dumbbell BOOTY & LEG Workout For Beginners + TIPS
https://www.youtube.com/watch?v=kOLYzZU7kJ0&t=71s
superset 1 | 3 sets | 1-2 minute rest in-between sets
10 goblet squat
10 stationary lunges each leg
superset 2 | 3 sets | 1-2 minute rest in-between sets
10 straight leg RDL
10 jumping squats
superset 3 | 3 sets | 1-2 minute rest in-between sets
10 glute bridges
10 side lunges each leg
GROW & TONE | Leg Workout Using No Machines
https://www.youtube.com/watch?v=e-INOGgqUe0
5-10 minute warm-up of choice | jump roping is my favorite non-machine warm-up.
EXERCISE | 2 sets
20 walking lunges to curtsy lunge
SUPERSET | 3 sets
8 pause squats
10 jumping squat
SUPERSET | 3 sets
8 single-leg straight leg DL
8 single-leg straight leg DL
8 straight leg DL
SUPERSET | 3 sets
8-10 reps of 3/4th squats
8-10 reps of straight leg DL
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Hot Fire LEG WORKOUT | Booty, Quads and Hamstrings
https://www.youtube.com/watch?v=QCM4RqGpBsc&t=2s
4 sets | 10 reps
sumo squat to step up
*swap barbell for dumbbells | swap box for bench or shorter platform
superset | 3 sets
10 straight leg DL to sumo squat
10 single leg straight leg DL on each leg
superset | 3 sets on leg press
10 sumo press
10 frog press | place feet at higher position
burn out | 2 sets on small platform
10 sumo squat to curtsy lunge | keep tension in quad throughout entire movement
10 single leg hip up
10 hip ups
10 other leg single leg hip up
repeat circuit but start with opposite leg! You're donzooooo wooo!!!
BUILD LEAN LEGS | Hamstring and Booty Focused
https://www.youtube.com/watch?v=wNsDD4vhbOI
EXERCISE | 4 sets
4 sumo squats
4 pulsing sumo squats
EXERCISE | 3 sets
8 barbell or dumbbell split squats
repeat on other leg
SUPERSET | 3 sets
8-10 split stance DL - straight leg, and romanian deadlift
repeat on other leg
10 sumo goblet squat to sumo straight leg deadlift
SUPERSET | 2 sets
5 smith machine curtsy lunge, repeat on other leg
5 close stance squats
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Build A Booty | Complete Barbell Leg Workout Explained
https://www.youtube.com/watch?v=w_e4_iZCTmg
4 sets of 5 reps
negative squats
SUPERSET | 3 sets
box squat complex: 5 3/4th pulses, 5 booty taps, 5 complete sit
10 single leg step up with oblique twist (each leg)
SUPERSET | 3 sets
20 diagonal walking lunges
10 RDL's
Glute Isolation Circuit | 2 sets
10 single leg hip up each leg on DB
10 close stance hip up on DB
10 frog hip thrust
Booty & Leg Workout With Nikki Blackketter
https://www.youtube.com/watch?v=-xZRNCOEHxM&t=13s
SET | 5 sets of 5 reps
squat with pulse
SUPERSET | 3 sets
8 stationary lunges each leg
10 straight-leg deadlift
COMPLEX | 3 sets
moderate: straight-leg deadlift, squat, curtsy lunge, squat
advanced: sing leg straight-leg deadlift, squat, curtsy lunge, squat
complete 5 each leg
GLUTE ISOLATION | 4 sets
8-10 reps each leg glute kickbacks on smith machine
How To Target Stubborn Glutes | Glute Activation
https://www.youtube.com/watch?v=mtfGILxbprQ&t=113s
20 squat walks
10 standing side kicks each leg
10 standing back kicks each leg
15 glute raises
15 kneeling kick backs each leg
10 reverse lunges each leg
15 RDL
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Glute and Hamstring Focused Leg Workout
https://www.youtube.com/watch?v=Z_4xWdbdGRg
5 sets of 5
1 and 3/4th squats
circuit | 3 sets
8-10 single leg RDL
8-10 single leg RDL
10 sumo straight leg deadlift
12 squats
set | 3 sets
5 RDL to Bulgarian split squat
8 squat side-to-side toe taps
Leg and HIIT Workout | Blast Fat & Keep Muscle Mass
https://www.youtube.com/watch?v=3ICr3T5xQtY
EXERCISE | 3 sets
8 reverse lunge to curtsy lunge
SUPERSET | 3 sets
8 close stance rdl's
8 shoulder width rdl's
SUPERSET | 3 sets
15 squat to extension
10 single leg stiff leg deadlift on each leg
HIIT WORKOUT:
30 second in-n-out jumps
30 second side-to-side jumping lunges
1 minute rest
repeat x4
30 second alternating jumping lunges
30 second squat jumps
1 minutes rest
repeat x4
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Build A Booty While Blasting Fat | LEG & HIIT WORKOUT
https://www.youtube.com/watch?v=rDKAZZRfBK4
10 sets of 10 reps | 1 minutes rest in-between
barbell squats
SUPERSET| 3 sets
20 barbell walking lunges
10 left, middle, right, middle jumping lunge complex
Superset | 2-3 sets
10 Bulgarian split squats
15 single leg bench crossovers
repeat on other leg (that's one set)
7 exercises | using resistance band
45 seconds each | 15 second rest
in-n-out movement
hip ups
frog hip ups
single leg hip up
single leg hip up
squat hold
side to side squat
Growing the Glutes | Complete Leg Workout
https://www.youtube.com/watch?v=ic6634Nf6fo&t=95s
Tri-set | 4 sets of 10 reps
split lunge left leg
split lunge right leg
sumo squat
Tri-set | 3 sets of 10 reps
dumbbell RDL
sumo squat
single-leg hip thrust left and right
Superset | 3 sets
15 pulsing sumo squats
15 second sumo squat hold
BURN OUT | 30 reps (the following is 1 rep) *feel free to take rests - just get them done YOU'VE GOT
THIS*
left long lunge →
​ ​ right long lunge ​→​ jumping lunge left →
​ ​ jumping sumo squat ​→​ jumping lunge
right
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No Machines Complete Leg and Booty Workout
https://www.youtube.com/watch?v=Gh6y6LDrATQ
4 sets of 10 reps | each leg
Elevated reverse lunge
SUPERSET | 4 sets
10 Romanian deadlift
10 Single leg DB stiff leg deadlift
SUPERSET | 4 sets
8 Hip thrusts
5-8 Split squats
Dumbbell Only Complete Leg Workout | Booty Building
https://www.youtube.com/watch?v=LdUwM1DeSCc&t=65s
Superset | 4 sets
12 sumo squats
12 stiff leg deadlift
Superset | 4 sets
10 Bulgarian split squats (each leg)
15 weighted jumping lunges
Tri-set | 3 sets
10 single leg RDL
10 curtsy lunges
(complete 10 of each movement on the left leg, then on the right leg)
10 jumping squats
Tri-set | 3 sets
10 donkey kicks
10 fire hydrants
10-15 frog hip ups
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Complete Hamstring & Booty Focused Workout
https://www.youtube.com/watch?v=Hb17UZ2FvFQ&t=31s
Compound Set | 4 sets
8 single-leg presses (each leg)
15 frog presses
Compound Set | 4 sets
10 dumbbell stiff leg deadlift to sumo squat
10 dumbbell stiff leg deadlift
Exercise | 5 sets
5 1 & 3/4th squats
Compound Set | 3 sets
10 good mornings
10 seated box jumping squats
Complete Leg Workout Using No Machines | Booty Building
https://www.youtube.com/watch?v=bX8g7OdSHgw&t=41s
Superset | 4 sets
10 box squats
10 squat pulses
Superset | 4 sets
10 wide stance & sumo stiff leg deadlift
10 3/4th to full length stiff leg deadlift
Tri-set | 3 sets
12 single leg hip-up on dumbbell (each leg)
8 Bulgarian split swuats
10 over the bench bounces (each leg)
BURN OUT | 1 set
100 diagonal walking lunges
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Hamstring and Booty Focused Workout | WHITMAS DAY 20
https://www.youtube.com/watch?v=7qMOoxfo2Ec&t=177s
SUPERSET | 4 SETS
12 barbell split squat (each leg)
12 hamstring and glute raise
SUPERSET | 5 sets
8-12 barbell sumo squats
12 dumbbell wide stance RDLs
TRI-SET | 3 sets
10 sumo leg press
10 side step-ups (each leg)
10 single leg squat (each leg)
Complete LOWER BODY Workout | WHITMAS DAY 15
https://www.youtube.com/watch?v=yJmnLdTDWRg
**At home workout**
This is a circuit workout. Complete each movement back-to-back then rest 1-2 minutes. Complete
the entire circuit 4 times!
15 sumo deadlifts
15 romanian deadlifts
15 sumo squats
10 hamstring curl complex
15 glute kickbacks (each leg)
15 side lunges each leg
15 half squats
BOOTY BUILDING & Current Fitness Plan | WHITMAS DAY 6
https://www.youtube.com/watch?v=Ok-HeOe69kk
Barbell Deadlifts | 5 x 8
Reverse Lunges on Smith Machine | 4 x 20
Half Squat on Smith Machine | 4 x 10
Barbell Hip Thrusts | 4 x 8
SUPERSET | 4 sets
10 side step ups (each leg)
10 straight leg deadlifts
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NO BS LEG & BOOTY WORKOUT for strong, toned legs
https://www.youtube.com/watch?v=6j27og5nFvM&t=53s
SUPERSET | 4 sets
8 single-leg step ups on smith machine (each leg)
10 dumbbell hamstring curls on a bench
SUPERSET | 4 sets
15 cable sumo squats
10 cable single-leg straight leg deadlift
TRI-SET | 3 sets
10 bulgarian split squat (each leg)
15 hip-ups on a bench (decline) using resistance band
10 kick backs using resistance band (each leg)
BURN OUT
10 sets of 10 barbell sumo squats with 1 minutes rest in-between
DUNZO! WAY TO GO I AM SO PROUD OF YOU. xo
GROW YOUR BOOTY | Complete Leg Workout
https://www.youtube.com/watch?v=Shm0ymJ_N-I&t=263s
Superset 1 | 4 sets
10 reverse lunge + pulse on smith machine (or use barbell)
20 side-to-side jumps over bench or box
Superset 2 | 3 sets
10 standing cable hamstring curls (use ankle strap or handle)
12 standing cable donkey kicks (bend leg and knee and kick back)
Superset 3 | 4 sets
8 single-leg side press on leg press machine (each leg)
12 frog presses on leg press machine
Tri-set | 3 sets
10 single-leg decline hip-ups with barbell (each leg)
10 split squats with box (each leg)
20 curtsy lunges with barbell
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HOT & HEAVY Leg And Booty WORKOUT
https://www.youtube.com/watch?v=gpG3x8BC3uE&t=39s
Superset 1:
15 landmine squats
10 landmine deadlifts
Repeat | 4 sets
Tri-set:
12 elevated straight leg deadlift
15 banded sumo squat | butt taps
15 banded sumo 3/4th squat
Repeat | 4 sets
Superset 2:
20 (each leg) banded kickbacks
10 deadlift to squat with 3 pulses
Repeat | 3 sets
LEG And BOOTY Workout AT HOME | Full Workout
https://www.youtube.com/watch?v=hIey3t1tE8I
5 minute jump rope
Superset 1:
15 curtsy lunges
10 (each leg) bulgarian split squat
Repeat 3x
Superset 2:
20 in-n-out jumps
20 sumo squats
Repeat 3x
Triset 1:
10 (each leg) glute bridge with leg extension
15 banded hip-ups
15 banded single leg hip-ups
Repeat 2x
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Grow And Tone Your BOOTY And LEGS | FULL Workout
https://www.youtube.com/watch?v=CmE-vQRKO2Y&t=40s
Superset: smith machine | 4 sets
8 curtsy lunges
8 close stance squats
Superset | 4 sets
10 split squats (barbell underneath legs)
10 good mornings
Superset: Leg extension machine
10 toes up then decrease weight 10-20 lbs
10 toes pointed out then decrease weight 10-20 lbs
10 toes pointed in
15 sissy squats | 3 sets
Booty Complex | 3 sets
10 weighted hip ups (platform optional)
10 right leg hip ups
10 left leg hip ups
15 unweighted hip ups
Grow And Define Your BOOTY And LEGS | FULL Workout
https://www.youtube.com/watch?v=lahSbg_sXZA&t=349s
SUPERSET 1:
Landmine Curtsy Lunges | 4 x 15
Single Leg Jumping Lunge | 4 x 10 each leg
EXERCISE:
1 and 1/4 Squats | 5 x 5
SUPERSET 2:
Side Squat On Smith Machine | 4 x 10 each leg
Straight Leg Deadlift | 4 x 12 each leg
TRISET:
Single Leg Hip Up | 3 x 10 each leg
Bulgarian Split Squats | 3 x 10 each leg
Lunge to Squat Complex | 3 x 10 reps (3 movements = 1 rep)
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Grow A BOOTY At Home | Glute Workout
https://www.youtube.com/watch?v=NT5P7jTd6kQ
TRISET 1:
Side Kicks (left and right) - 3 sets of 10 reps
Kick Backs (left and right) - 3 sets of 10 reps
Kick Back With Pulse - 3 sets of 4 with 5 pulses
SUPERSET 1:
Isolated Upward Lift (left and right) - 3 sets of 12 reps
Upward Lift (both legs) - 3 sets of 12 reps
SUPERSET 2:
Upward Hip Ups (toes up) - 3 x 10
Isolated Hip Ups (left and right) - 3 x 10
SUPERSET 3:
Crab Walk - 3 sets of 20 reps
Banded Squat Jump - 3 sets of 10 reps
Grow A BOOTY With Basic Gym Equipment | FULL Leg Workout
https://www.youtube.com/watch?v=1k2WWxA91Ek
Barbell Squats
10 x 10
1 minute rest
Tri-Set
20 Barbell Lunges
8 Good Mornings
8 Straight Leg Deadlift with 3 pulses
Superset
5 Pistol Squats - Left & Right
20 Bosu Ball Sumo Squat
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FIT For Summer | Build A Bikini BOOTY
https://www.youtube.com/watch?v=LmQFuv137j4
Exercise | 4 sets
15 Frog leg press
SUPERSET | 4 sets (stand on two benches/platforms for these)
10 straight leg deadlift with kettlebell
10 kettlebell sumo squat
Exercise | 3 sets
15 Narrow to Sumo jump squat (jump on to platform, jump legs outside)
Exercise | 4 sets
15 Cable rope pull through
Exercise | 4 sets
10 side cable crossover pull
Exercise | 4 sets
8 split squats (each leg)
At Home Workout For Women | LEG & BOOTY
https://www.youtube.com/watch?v=O4soBU-4PRY&t=43s
Superset 1: 3 sets of 20 reps
Curtsy Lunge ➡ Narrow Squat ➡ Curtsy Lunge (all three movements are 1 rep, you have 20)
Alternating Jumping Lunges (both legs are 1 rep, you have 20)
Superset 2: 3 x 15 reps
Jumping Squat Twist - LEFT
Jumping Squat Twist - RIGHT
Superset 3: 3 x 10 reps each leg
Straight Leg Single Leg Deadlift
Pistol Squat
BOOTY BLAST: 30 reps each exercise
In, Out, Kick up and back
Up, Left, Up, Right
Forward Circle to Backward Circles
BURN OUT
Frog Jumps 50 reps
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QUAD & BOOTY Workout | Supplements For Women
https://www.youtube.com/watch?v=h6cisvjGwjM
This workout consists of 3 supersets. A superset is completing both exercises back-to-back, then
taking a 1-2 minute rest. That is 1 set, today you have 3 rounds of each superset! For leg day, I tend
to take a 2-3 minute rest to give my legs a chance to recover.
Superset 1:
Weighted step-ups 8-10 reps (each leg)
Weighted single-leg lunges 8-10 reps (each leg)
Superset 2:
Smith machine
8-10 deep back lunges
10-12 close-set squats
Superset 3:
Leg extension machine
10 in neutral position, then decrease weight
10 with feet pointing out, then decrease weight
10 with feet pointing in
15 jumping split jumps
GROW A BOOTY | Glute Workout!
https://www.youtube.com/watch?v=gWGFD17UBLk
Exercise | 3 sets
10 straight leg cable kickback
Exercise | 3 sets
10 bent leg cable kickback
Exercise | 3 sets
10 Glute pushdown (use assisted pull up machine)
Exercise | 3 sets
10 weighted side kicks
Exercise | 3 sets
8 high leg press
Exercise | 3 sets
10 glute bridge
Exercise | 3 sets
10 Glute press
Exercise | 3 sets
10 Hip abduction
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BOOTY CALL 🍑 | Leg & Booty Workout ​#GetFitWithWhit
https://www.youtube.com/watch?v=n8L72U-bc2U
Wide Set Squats - 4 sets of 8 reps
SUPER SET 1
1. Curtsy Lunge with pulse 4 sets of 15 reps
2. Lunge to Squat (STAY LOW) 4 sets of 12 reps
SUPER SET 2
1. Hamstring Curls with Resistance 4 sets of 15 reps
2. Glute Press 4 sets of 12 reps (each side)
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