After years of experimenting with various types of exercise, I finally have an idea of what works for me in order to build a booty while maintaining leanness everywhere else. If you’re looking for similar gains, follow this routine.
If life gets in the way, just follow this one simple rule: MOVE your body for at least 30-60 minutes per day. It does not have to be a structured workout--simply walking counts as movement.
I used to be one of those skinny-fat girls who hated exercise but never really got fat, hence was never pressured to establish a disciplined workout routine…until the freshman 15 lingered past my college graduation. Then I had to face the fact that I was not going to be a size 0 forever, and felt my body becoming less and less recognizable to my ideal vision. Then, I went for cheap, fast and easy when it came to exercise. This was better than nothing but obviously was not structured to meet any particular goals. And I was exercising to look good rather than feel good. It was a chore and a punishment (for overeating).
I used to avoid weights and only did bodyweight exercises (e.g. pilates, yoga, spin, etc.) because I was afraid of getting bulky. That was great for staying lean but it was not conducive to building a booty.
Now, I’ve realized that lifting weights, especially in functional exercises that strengthen the muscles and ranges of motion that are necessary in everyday life, are most effective for looking and feeling good.
The Workout Routine & Exercises
The exercises in this routine are what I have found to be the most impactful on gaining the muscle and shape that I want. Use this routine for 1-2 months with progressive weight overload (increasing the weight or repetitions each week) and then start varying some of the exercises.
Always do a dynamic warm-up and cool down stretch!
Frequency: 5 days a week
Duration: 45-60 min, depending on the duration of your rest breaks
| Day | Workout Muscle Groups | Exercises |
| Monday | Legs & Booty | Bulgarian split squat – 3 sets of 8-12 Single leg hip thrust – 3 sets of 8-12 Barbell hip thrust – 3 sets of 8 Barbell squats – 3 sets of 8 Hip abductors – 3 sets of 8-12 Donkey Kicks – 3 sets of 8-12 Burnout exercise – 1 minute |
| Tuesday | Upper Body & Abs (push) | Pushups – 3 sets of maximum reps Burpee to shoulder press – 3 sets of 10 Chest press – 3 sets of 8-10 Shoulder flys – 3 sets of 8-10 Tricep dips – 3 sets of maximum reps Myotatic crunches – 3 sets of 15-20 Lower ab crunches – 3 sets of 15-20 Oblique crunches – 3 sets of 15-20 Bicycle crunches – 1 minute Burnout exercise – 1 minute |
| Wednesday | Legs & Booty | Curtsy lundges – 3 sets of 8-12 each leg Single leg glute bridge – 3 sets of 8-12 Barbell hip thrusts – 3 sets of 8 Barbell squats – 3 sets of 8 Calf raises – 3 sets of 20 Burnout exercise – 1 minute |
| Thursday | Upper Body & Abs (pull) | Pullups – 3 sets of maximum reps Lat pulldowns – 3 sets of 8-10 In & out dumbbell curls – 3 sets of 10-12 reps Dumbbell hammer curls – 3 sets of 10-12 reps Dumbbell rows – 3 sets of 10-12 each arm Myotatic crunches – 3 sets of 15-20 Lower ab crunches – 3 sets of 15-20 Oblique crunches – 3 sets of 15-20 Bicycle crunches – 1 minute Burnout exercise – 1 minute |
| Friday | Legs & Booty | Bulgarian split squat – 3 sets of 8-12 Single leg hip thrust – 3 sets of 8-12 Single leg glute bridge -3 sets of 8-12 Barbell hip thrusts – 3 sets of 8 Romanian deadlifts – 3 sets of 8 Hip abductors – 3 sets of 8-12 Burnout exercise – 1 minute |
| Saturday | Rest / Light Activity | Rest – choose a rest day activity for 45-60 min |
| Sunday | Rest / Light Activity | Rest – choose a rest day activity for 45-60 min |
Burnout Exercise Ideas
- Burpees
- Kettlebell swings
- Star jumps
- Mountain climbers
- Plank
- Sprint
- Jump rope
- Squat jumps
- Spin
Rest Day Activities
- Yoga
- Deep stretching
- Roller skating
- Walking
- Dancing
- Paddleboarding
- Tai Chi
Fitness inspirations that have helped along my fitness journey:
*I am not a fitness or nutrition expert. I am simply sharing my personal experience and what works for me. Please consult a medical professional before attempting a new workout regimen or diet.
