Home workout series
by Jen Selter
8 weeks | 5 days per week | HIIT training
Workut schedule
MON
TUE
WED
THU
FRI
SAT
SUN
Ultimate
booty
Upper body
fat blast
Balance
burn out
Upper body
strength
Booty pump
Rest day
Rest day
Repeat each phase for 2 weeks, then switch (phase 1 – week 1 and 2, phase 2 – week 3 and 4,
repeat again and start with phase 1, but add more reps/sets, be progressive)
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Main goals
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Build and Burn
Shred Fat
Tone and Tighten
Booty Gains
My tracker
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Phase 1
Day 1 – ultimate booty
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jump rope 1x3min
SS (12x4 sets) – glute bridge with band 12x + clamshell 12xeach side
SS (12x4 sets) – donkey kickback with band 12xeach side+ band squat 12x
SS (12x4 sets) – lateral band walk 24x + romanian deadlift 12x
SS (4 sets) – buttkicker 24x + standing calf press with band 12x
Day 2 – upper body fat blast
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jumping jack 1x3min
SS (4 sets) – band pull apart + shoulder y
SS (4 sets) – bent over row + chest press
SS (4 sets) – band lat pulldown + overhead press
SS (4 sets) – lateral raises + front raises
SS (4 sets) – tricep kickback + bicep curl
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run on the spot 1x3min
SS (4 sets) – burpee + plank
SS (4 sets) – squat jump + v hold
SS (4 sets) – lunge switch with band + side plank
SS (4 sets) – bird dog + russian twist
Day 3 – balance burn out
Day 4 – upper body strenght
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jump rope 1x3min
SS (4 sets) – push up position plank + shoulder y
SS (4 sets) – bent over row + chest press
SS (4 sets) – lat pulldown + overhead press
SS (4 sets) – lateral raise + front raise
SS (4 sets) – tricep kickback + bicep curl
Day 5 – booty pump
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jumping jack 1x3min
SS (4 sets) – glute bridge with band + clamshell
SS (4 sets) – donkey kickback with band + band squat
SS (4 sets) – lateral band walk + romanian deadlift
SS (4 sets) – buttkicker + standing calf press with band
Day 6 & 7– active rest day
Repeat for 2 weeks
Phase 2
Day 15 – ultimate booty
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jumping jack 1x3min
SS (4 sets) – monster walk + standing abduction
SS (4 sets) – clamshell + reverse lunge
SS (4 sets) – front squat + lateral band walk
SS (4 sets) – donkey kickback with band + high knees
SS (4 sets) – buttkicker + standing calf press with band
Day 16 – upper body fat blast
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run on the spot 1x3min
SS (4 sets) – band pull apart + push up
SS (4 sets) – seated row + chest fly
SS (4 sets) – chest press + upright row
SS (4 sets) – bent rear delt fly + lateral raises
SS (4 sets) – tricep kickback + bicep curl
Day 17 – balance burn out
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jump rope1x3min
SS (4 sets) – squat jack + mountain climber single leg thrust
SS (4 sets) – reverse lunge skip + banded ab curl
SS (4 sets) – high knees + band straight leg raise
SS (4 sets) – banded anti roation + push up position
toe touch 4x12reps
Day 18 – upper body strenght
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jumping jack 1x3min
SS (4 sets) – push up + band pull apart
SS (4 sets) – seated row + chest fly
SS (4 sets) – chest press + upright row
SS (4 sets) – bent rear delt fly + lateral raises
SS (4 sets) – tricep kickback + bicep curl
Day 19 – booty pump
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jumping jack 1x3min
SS (4 sets) – monster walk + standing abduction
SS (4 sets) – clamshell + reverse lunge
SS (4 sets) – front squat + lateral band walk
SS (4 sets) – donkey kickback with band + high knees
SS (4 sets) – buttkicker + standing calf press with band
Day 20 & 21– active rest day
Repeat for 2 weeks