Your daily Booty Boost Workouts In gym workouts. Fat Burn and Booty Growth
workout overview Follow the instructions below
Welcome to the SOMERFIT Tribe! Please watch this video
warm up Follow the instructions below
Here is my favorite Full Body Warmup. Make sure you do 10 minutes of this before starting your workout :)
Don’t forget your Glute Activation to make sure we’re engaging the right muscles!
week 1 Follow the instructions below
Welcome to Week 1 Tribe!!!
Here are your Daily Workouts. Remember that form & technique is key. Don’t forget to post your sweaty selfie in the Facebook group. LET’S GO!
Monday:
Superset 1:
Kettlebell Goblet Squat x 10 Reps
Reverse Lunge x 20 Reps (10 each leg)
x 4 Sets. Rest 60-90 Seconds between sets
Superset 2:
Kettlebell Deadlift x 10 Reps
Kettlebell Lateral Lunge x 20 Reps (10 each side)
x 4 Sets. Rest 60-90 Seconds between sets
Superset 3:
Squat to Deadlift x 10 Reps
Squat Pulse 30 Seconds
x 3 Rounds. Rest 30 Seconds between sets
Tuesday – REST DAY
Wednesday
Superset 1:
Kettlebell Squat x 15 Reps
Dumbbell Split Squat x 30 Reps (15 each side)
x 4 Sets. Rest 60-90 Seconds between sets
Superset 2:
Kettlebell Sumo Squat x 15 Reps
Dumbbell Lateral Squat x 30 Reps (15 each side)
x 4 Sets. Rest 60-90 Seconds between sets
Superset 3:
Kettlebell Jump Squats x 15 Reps
Wall Sit x 30 Seconds
x 3 Rounds. Rest 30 Seconds between sets
Thursday:
Triset 1:
Barbell Glute Bridge x 10 Reps
Dumbbell RDL’s x 10 Reps
Banded Lateral Walks x 20 Reps
x 4 Sets. Rest 60-90 Seconds between sets
Triset 2:
Kettlebell Deadlift x 10 Reps
Kettlebell Swings 15 Reps
Plank x 60 Seconds
x 4 Sets. Rest 60-90 Seconds between sets
Friday: HIIT/CORE
Drop Squats 40 Seconds on/20 Seconds off
V-ups 40 Seconds on/20 Seconds off
Skater Jumps 40 Seconds on/20 Seconds off
Mountain Climbers 40 Seconds on/20 Seconds off
x 4 sets. Rest 60 Seconds between sets
Ball Slams 40 Seconds on/20 Seconds off
Dumbbell Russian Twists 40 Seconds on/20 Seconds off
Burpees 40 Seconds on/20 Seconds off
Forearm Plank 40 Seconds on/20 Seconds off
x 4 sets. Rest 60 Seconds between sets
Saturday
Barbell Good Morning x 15 Reps
Barbell Glute Bridge x 10 Reps
x 4 Sets. Rest 60-90 Seconds between sets
Barbell Sumo Deadlift x 10 Reps
Kettlebell Staggered Deadlift x 20 Reps (10 each side)
x 4 Sets. Rest 60-90 Seconds between sets
Barbell Hip Thrust x 10 Reps
Barbell Deadlift x 10 Reps
x 4 Sets. Rest 60-90 Seconds between sets
Sunday – REST DAY
week 2 Follow the instructions below
Welcome to Week 2 Tribe!!!
Here are your Daily Workouts. Remember that form & technique is key. Don’t forget to post your sweaty selfie in the Facebook group. LET’S GO!
Monday:
Superset 1:
Back Squat x 10 Reps
Kettlebell Deadlift x 20 Reps (10 each leg)
x 4 Sets. Rest 60-90 Seconds between sets
Superset 2:
Kettlebell Sumo Squat x 10 Reps
Kettlebell Sumo Deadlift x 20 Reps (10 each side)
x 4 Sets. Rest 60-90 Seconds between sets
https://www.youtube.com/watch?v=MewFTEec_Yg
Superset 3:
Bulgarian Split Squat x 20 Reps (10 each side)
Step Ups x 20 Reps (10 each side)
x 3 Rounds. Rest 30 Seconds between sets
Tuesday – REST DAY
Wednesday
Triset 1:
Box Jump x 15 Reps
Lateral Step Up x 24 Reps (12 each side)
Plank Kickbacks x 24 Reps (12 each side)
x 4 Sets. Rest 60-90 Seconds between sets
Triset 2:
Dumbbell Thrusters x 15 Reps
Staggered Deadlift x 24 Reps (12 each side)
Wall Balls x 15 Reps
x 4 Sets. Rest 60-90 Seconds between sets
Thursday:
Superset 1:
Barbell Deadlift x 15 Reps
Kettlebell Single Leg Deadlift x 24 (12 each side)
x 4 Sets. Rest 60-90 Seconds between sets
Triset 1:
Cable Pull Through x 15 Reps
Cable Kickbacks 24 Reps (12 each side)
Cable Abductions 24 Reps (12 each side)
x 4 Sets. Rest 60-90 Seconds between sets
Friday: HIIT/CORE
Push-up to Knee Drive 40 Seconds on/20 Seconds off
180 Jumps 40 Seconds on/20 Seconds off
Reverse Plank 40 Seconds on/20 Seconds off
Plank Jacks 40 Seconds on/20 Seconds off
x 4 sets. Rest 60 Seconds between sets
Rowing Machine 40 Seconds on/20 Seconds off
Plank Hip Dips 40 Seconds on/20 Seconds off
V-ups 40 Seconds on/20 Seconds off
Mountain Climbers 40 Seconds on/20 Seconds off
x 4 sets. Rest 60 Seconds between sets
https://www.youtube.com/watch?v=iHaOWbVym5E
Saturday
Superset 1:
Barbell Sumo Deadlift x 15 Reps
Barbell Glute Bridge x 10 Reps
x 4 Sets. Rest 60-90 Seconds between sets
Superset 2:
Barbell Hip Thrusts x 10 Reps
Dumbbell RDL x 20 Reps (10 each side)
Superset 3:
Barbell Good Morning x 12 Reps
Kettlebell Swings x 12 Reps
x 4 Sets. Rest 60-90 Seconds between sets
Sunday – REST DAY
week 3 Follow the instructions below
Welcome to Week 3 Tribe!!!
Here are your Daily Workouts. Remember that form & technique is key. Don’t forget to post your sweaty selfie in the Facebook group. LET’S GO!
Monday:
Superset 1:
Kettlebell Goblet Squat x 10 Reps
Reverse Lunge x 20 Reps (10 each leg)
x 4 Sets. Rest 60-90 Seconds between sets
Superset 2:
Kettlebell Deadlift x 10 Reps
Kettlebell Lateral Lunge x 20 Reps (10 each side)
x 4 Sets. Rest 60-90 Seconds between sets
Superset 3:
Squat to Deadlift x 10 Reps
Squat Pulse 30 Seconds
x 3 Rounds. Rest 30 Seconds between sets
Tuesday – REST DAY
Wednesday
Superset 1:
Kettlebell Squat x 15 Reps
Dumbbell Split Squat x 30 Reps (15 each side)
x 4 Sets. Rest 60-90 Seconds between sets
Superset 2:
Kettlebell Sumo Squat x 15 Reps
Dumbbell Lateral Squat x 30 Reps (15 each side)
x 4 Sets. Rest 60-90 Seconds between sets
Superset 3:
Kettlebell Jump Squats x 15 Reps
Wall Sit x 30 Seconds
x 3 Rounds. Rest 30 Seconds between sets
Thursday:
Triset 1:
Barbell Glute Bridge x 10 Reps
Dumbbell RDL’s x 10 Reps
Banded Lateral Walks x 20 Reps
x 4 Sets. Rest 60-90 Seconds between sets
Triset 2:
Kettlebell Deadlift x 10 Reps
Kettlebell Swings 15 Reps
Plank x 60 Seconds
x 4 Sets. Rest 60-90 Seconds between sets
Friday: HIIT/CORE
Drop Squats 40 Seconds on/20 Seconds off
V-ups 40 Seconds on/20 Seconds off
Skater Jumps 40 Seconds on/20 Seconds off
Mountain Climbers 40 Seconds on/20 Seconds off
x 4 sets. Rest 60 Seconds between sets
Ball Slams 40 Seconds on/20 Seconds off
Dumbbell Russian Twists 40 Seconds on/20 Seconds off
Burpees 40 Seconds on/20 Seconds off
Forearm Plank 40 Seconds on/20 Seconds off
x 4 sets. Rest 60 Seconds between sets
Saturday
Barbell Good Morning x 15 Reps
Barbell Glute Bridge x 10 Reps
x 4 Sets. Rest 60-90 Seconds between sets
Barbell Sumo Deadlift x 10 Reps
Kettlebell Staggered Deadlift x 20 Reps (10 each side)
x 4 Sets. Rest 60-90 Seconds between sets
Barbell Hip Thrust x 10 Reps
Barbell Deadlift x 10 Reps
x 4 Sets. Rest 60-90 Seconds between sets
Sunday – REST DAY
week 4 Follow the instructions below
Welcome to Week 4 Tribe!!!
Here are your Daily Workouts. Remember that form & technique is key. Don’t forget to post your sweaty selfie in the Facebook group. LET’S GO!
Monday:
Superset 1:
Kettlebell Goblet Squat x 10 Reps
Reverse Lunge x 20 Reps (10 each leg)
x 4 Sets. Rest 60-90 Seconds between sets
Superset 2:
Kettlebell Deadlift x 10 Reps
Kettlebell Lateral Lunge x 20 Reps (10 each side)
x 4 Sets. Rest 60-90 Seconds between sets
Superset 3:
Squat to Deadlift x 10 Reps
Squat Pulse 30 Seconds
x 3 Rounds. Rest 30 Seconds between sets
Tuesday – REST DAY
Wednesday
Superset 1:
Kettlebell Squat x 15 Reps
Dumbbell Split Squat x 30 Reps (15 each side)
x 4 Sets. Rest 60-90 Seconds between sets
Superset 2:
Kettlebell Sumo Squat x 15 Reps
Dumbbell Lateral Squat x 30 Reps (15 each side)
x 4 Sets. Rest 60-90 Seconds between sets
Superset 3:
Kettlebell Jump Squats x 15 Reps
Wall Sit x 30 Seconds
x 3 Rounds. Rest 30 Seconds between sets
Thursday:
Triset 1:
Barbell Glute Bridge x 10 Reps
Dumbbell RDL’s x 10 Reps
Banded Lateral Walks x 20 Reps
x 4 Sets. Rest 60-90 Seconds between sets
Triset 2:
Kettlebell Deadlift x 10 Reps
Kettlebell Swings 15 Reps
Plank x 60 Seconds
x 4 Sets. Rest 60-90 Seconds between sets
Friday: HIIT/CORE
Drop Squats 40 Seconds on/20 Seconds off
V-ups 40 Seconds on/20 Seconds off
Skater Jumps 40 Seconds on/20 Seconds off
Mountain Climbers 40 Seconds on/20 Seconds off
x 4 sets. Rest 60 Seconds between sets
Ball Slams 40 Seconds on/20 Seconds off
Dumbbell Russian Twists 40 Seconds on/20 Seconds off
Burpees 40 Seconds on/20 Seconds off
Forearm Plank 40 Seconds on/20 Seconds off
x 4 sets. Rest 60 Seconds between sets
Saturday
Barbell Good Morning x 15 Reps
Barbell Glute Bridge x 10 Reps
x 4 Sets. Rest 60-90 Seconds between sets
Barbell Sumo Deadlift x 10 Reps
Kettlebell Staggered Deadlift x 20 Reps (10 each side)
x 4 Sets. Rest 60-90 Seconds between sets
Barbell Hip Thrust x 10 Reps
Barbell Deadlift x 10 Reps
x 4 Sets. Rest 60-90 Seconds between sets
Sunday – REST DAY
Cool Down Follow the instructions below
Let’s Cool Down!!!
STATIC STRETCHING:
FOAM ROLLING:
Sunday – REST DAY