Workout Routine

Bad Bitty

by mamataniwha

5 workouts, 5 exercises. Targeting that booty, chest and shoulders, arms, waist slimming/core strengthening, and back every workout. For my girlies just starting out wanting to hit all the target areas every workout🌻 let's go, girls 💪

Workouts

Workout A

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

romanian deadlift

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

seated shoulder press

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

dip

3 sets

plank taps

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

plank taps

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

bent over row

3 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

squat

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

lateral raise

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

hammer curl

3 sets

Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

Russian Twists

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

lat pulldown

3 sets

Workout C

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

lunge

3 sets

push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

push-ups

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

triceps extension

3 sets

bicycle crunches

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

bicycle crunches

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

pullup

3 sets

Workout D

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

deadlift

3 sets

Flyes

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Flyes

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

curl

3 sets

mountain climbers

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

mountain climbers

3 sets

Superman

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Superman

3 sets

Workout E

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

hip thrust

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

bench press

3 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

triceps kickback

3 sets

side plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

side plank

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

deadlift

3 sets

Workout F

Romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Romanian deadlift

3 sets

Overhead lateral extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Overhead lateral extension

3 sets

Cable pull down

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Cable pull down

3 sets

Woodchopper

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Woodchopper

3 sets

Donkey kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Donkey kickback

3 sets