Booty Wreck sounds dumb, right? Well, I didn’t know what else to call it so I am going to just roll with it.

This is the first of hopefully many home workout plans that I will be sharing with you! For each one, I will be explaining it and providing any necessary resources that are needed to do them. I will be using a Monday-Friday schedule but you can start it on whatever day you want.

Are you ready to get your booty wrecked (oh my goodness that is so tacky!)? If so, read on for this four week routine!

The focus

For this four week routine, we will be putting a spotlight on those glutes! We will be doing bodyweight workouts that specifically target the area such as squats and hip thrusts. Whether you want a perky lift or overall lower body strength, get ready to feel the burn and get that booty “wrecked!”

Who This Is For

Booty Wreck is great for individuals such as the following:

Certainly! Your 4-week bodyweight, glute-focused workout routine is well-suited for various individuals seeking to enhance glute strength and shape. Here’s who can benefit from it:

1. Beginners: If you’re new to fitness or glute training, this program provides an accessible starting point. Bodyweight exercises allow you to build foundational strength without overwhelming complexity.
2. Intermediate and Advanced Fitness Enthusiasts: Those with some exercise experience can use this routine to target glutes effectively. It offers a balanced mix of movements that challenge muscle fibers and promote growth. Plus, it can be customized to make it more challenging.
3. Busy Individuals: If time constraints are a concern, this mainly bodyweight routine is efficient. You can perform it right at home or even in the office on a break!
4. Travelers: Whether you’re on vacation or away from your usual gym, bodyweight workouts are portable and accessible. You can maintain your glute training even without access to equipment.
5. Anyone Aiming for Glute Activation: Even if your primary goal isn’t muscle growth, activating and strengthening the glutes is essential for overall stability, posture, and injury prevention.
6. Pilates lovers: If you love doing Pilates like I do, you will really enjoy this routine and the workout videos I picked for it.

Remember to stay consistent, focus on proper form, and listen to your body throughout the program!

Booty Wreck Routine

These four weeks will have a mix of cardio, strength training with/without weights and Pilates. I will give you some video workouts that you can choose from. You can also find your own videos or put together your own workout. Whatever you want!

There are going to be five days of moderately intense workouts and two days of lighter ones (or rest depending on how you feel). In addition, it is a good idea to get in some steps each day as it also has numerous health benefits. I try to get in around 16,000 but more or less is fine!

In terms of the amount of time spent exercising, you are free to do more or less than what I have on the plan. I personally, do more cardio than what I put on there but I am a bit crazy like that. You need to do what works for you and your body/health (read my disclaimer at the end of this post).

Equipment Needed

While you won’t necessarily need anything more than a device to see the workout videos on, I do recommend the following for Booty Wreck:

• Yoga/Pilates mat- You can just be on the floor if you really want to but a mat is recommended. Prosourcefit has great Yoga/Pilates mats to choose from.
• Weights- If you have the money and are willing to spend it, adjustable weights are always a good idea. If you don’t have the money or don’t want to spend it on weights, you can use stuff around your house as weights instead. See the weightlifting section of this post for bodyweight, workout video options.

Cardio Component

Booty Wreck has six days with 30-40 minutes of moderate or vigorous intensity cardio sessions. You can do a seventh day of it if you are overly ambitious or you can do less cardio sessions than the six I put in (I realize it is a bit cardio-heavy).

It is important for you to pick the intensity that you are comfortable with. If that is low intensity, then so be it. I personally do vigorous intensity levels but that is just what my body can handle.

Here are some workout videos I recommend for these four weeks:

What is great about these above workouts is that they all include warm-ups and cool-downs. Also, you can push yourself harder during these workouts to increase the intensity and calorie burn if needed (I have to because of my conditioning level).

If these videos aren’t to your liking, there are SO many more to choose from. Another option is to do your cardio on machines if you have them, go for a run, do some sprinting etc.

Upper Body Weightlifting Component

Booty Wreck has one day of upper body weightlifting during each of the four weeks. It is going to involve superset exercises which has benefits that include saving time and providing a greater calorie burn that regular sets.

This day will have you doing a warm-up (a few minutes of light cardio), cool-down (stretching of upper body muscles) and then 30-40 minutes of moderate-vigorous intensity cardio.

The following is the weightlifting session for the four weeks:

Supersets ( done one after the other; 2-3 sets)

1. Chest press and Chest flyes
2. Bent over rows and back flyes
3. Shoulder press and lateral raises
4. Bicep curls and triceps dips

You can add in exercises or substitute some-it is all up to you!

If you do not have access to dumbbells or you don’t want to use stuff around your home as weights, here are two bodyweight upper body workouts you can consider:

There are a lot of other no-equipment ones out there if you don’t like the above ones.

Pilates Component

Pilates workout videos will be done five days a week. Each one will have different moves and target different areas.

The booty wreckage occurs on Wednesday (or day three) and Saturday (or day six) of the routine, with the Pilates workouts focusing on the glutes/lower body. The other days are abs and whole body-focused.

Here is the workout video for the abs days (Tuesday or day 2):

Here are the workout videos for the glute/lower body days (Wednesdays and Saturdays or day three and six):

These are to be done, one after the other. If you want to make the workouts harder, you can add resistance bands and/or ankle weights.

Whole body Pilates days:

Rest Days

Get that booty some rest (well, the whole body as well)! You should still get some movement in but make it light. This can include walking, Yoga, stretching and a light Pilates workout.

A Word On Diet

It’s essential to recognize that I am not a qualified dietitian or health professional, and I cannot provide personalized diet advice. While I can offer general information and tips, individual dietary needs vary significantly based on factors like age, health conditions, and goals. For specific guidance related to nutrition, I strongly recommend that readers consult a registered dietitian or a healthcare provider. These experts can tailor advice to their unique circumstances, ensuring safety and effectiveness. Remember, seeking professional guidance is crucial for making informed decisions about diet and overall well-being.

I will say however that if you want to see changes in your body with Booty Wreck, you are going to have to make sure that your diet is a certain way depending on your goals. This can mean either eating at a deficit or eating at a surplus.

In Conclusion

I am excited to start Booty Wreck and share it with the world! My hope is that one of you readers will try it out along with me and let me know what you think after the four weeks are up.

Health disclaimer: This blog post and workout routine are for informational purposes only and should not replace medical advice. Always consult a healthcare provider for personalized guidance.

Affiliate disclaimer: I am a ProsourceFit Affiliate. This means I may receive a commission on anything you buy after following links from the post.