DAY 1 (MONDAY) - LOWER BODY FOCUS (Glutes & Thighs)
WARM-UP (10 minutes)
- 3 min light cardio (marching/dancing)
- 2 min hip circles and leg swings
- 2 min glute activation (clamshells, fire hydrants)
- 3 min dynamic stretches
STRENGTH TRAINING (50 minutes)
🍑 GLUTES & THIGHS PRIMARY FOCUS
1. Squats
• 4 sets × 15-20 reps
• Bodyweight to 8-12kg dumbbells
• Rest: 90 seconds
• Focus: Full depth, glute squeeze at top
2. Romanian Deadlifts
• 4 sets × 12-15 reps
• 8-15kg dumbbells
• Rest: 90 seconds
• Focus: Hip hinge, feel hamstring stretch
3. Bulgarian Split Squats
• 3 sets × 12 each leg
• Hold 5-8kg dumbbells
• Rest: 60 seconds each leg
• Focus: Front leg glute activation
4. Hip Thrusts
• 4 sets × 15-20 reps
• Use bench, add 10-15kg weight
• Rest: 90 seconds
• Focus: Maximum glute contraction
5. Lateral Lunges
• 3 sets × 12 each side
• Hold 5kg dumbbell
• Rest: 60 seconds
• Focus: Inner thigh stretch
6. Clamshells with Band
• 3 sets × 15 each side
• Use resistance band
• Rest: 30 seconds
CORE (Belly Fat Focus)
7. Plank
• 3 sets × 45 seconds
8. Dead Bug
• 3 sets × 10 each side
9. Bird Dog
• 3 sets × 10 each side
CARDIO (15 minutes)
Incline Walking:
• 12-15% incline, moderate pace
• Focus: Glute engagement while walking
DAY 2 (TUESDAY) - UPPER BODY + CORE
WARM-UP (8 minutes)
- 3 min light cardio
- 5 min upper body dynamic stretches
STRENGTH TRAINING (40 minutes)
1. Push-ups
• 3 sets × 8-12 reps
• Modify on knees if needed
• Rest: 60 seconds
2. Dumbbell Rows
• 4 sets × 12 reps
• 5-8kg dumbbells
• Rest: 60 seconds
3. Shoulder Press
• 3 sets × 12 reps
• 3-6kg dumbbells
• Rest: 60 seconds
4. Tricep Dips
• 3 sets × 10 reps
• Use chair/bench
• Rest: 60 seconds
5. Bicep Curls
• 3 sets × 12 reps
• 3-6kg dumbbells
• Rest: 45 seconds
6. Lateral Raises
• 3 sets × 15 reps
• 2-4kg dumbbells
• Rest: 45 seconds
CORE INTENSIVE (15 minutes)
Core Circuit (Rest 30 seconds between exercises):
1. Bicycle Crunches - 3 sets × 20 each side
2. Russian Twists - 3 sets × 24 reps
3. Leg Raises - 3 sets × 12 reps
4. Plank to Pike - 3 sets × 10 reps
CARDIO (20 minutes)
Dance Cardio or HIIT:
• 30 sec high intensity + 30 sec recovery
• 20 rounds total
DAY 3 (WEDNESDAY) - GLUTES & THIGHS SPECIALIZATION
ACTIVATION (10 minutes)
- Glute bridges: 2 sets × 15
- Clamshells: 2 sets × 12 each side
- Fire hydrants: 2 sets × 10 each side
STRENGTH TRAINING (45 minutes)
🍑 GLUTE-FOCUSED SUPERSETS
Superset 1 (3 rounds):
• Sumo Squats
15 reps (8-12kg dumbbell)
• Curtsy Lunges
12 reps each side
Rest: 90 seconds between rounds
Superset 2 (3 rounds):
• Single-leg Deadlifts
10 reps each leg (5-8kg)
• Lateral Band Walks
15 steps each direction
Rest: 90 seconds
Superset 3 (3 rounds):
• Calf Raises
20 reps
Rest: 60 seconds
THIGH TONING
4. Inner Thigh Squeezes
• 3 sets × 20 reps | Use pillow/ball between thighs
5. Leg Extensions
• 3 sets × 15 reps | Use resistance band
6. Hamstring Curls
• 3 sets × 12 reps | Lying with resistance band
CORE FINISHER (10 minutes)
Core Finisher:
• Hollow Body Hold - 3 sets × 20-30 seconds
• Side Plank - 2 sets × 20 seconds each side
• Mountain Climbers - 3 sets × 20 reps
DAY 4 (THURSDAY) - FULL BODY CIRCUIT + CARDIO
CIRCUIT TRAINING (35 minutes)
3 rounds of the following (Rest 2 minutes between rounds):
Circuit A (45 sec work, 15 sec rest):
1. Jump Squats
2. Push-ups
3. Reverse Lunges (alternating)
4. Plank Jacks
5. Glute Bridges
6. Burpees (modified if needed)
Active Recovery: 2 minutes light movement between circuits
TARGETED CARDIO (25 minutes)
Stair Climbing or Step-ups:
• 20 minutes steady pace
• Focus: Drive through heels, engage glutes
• Cool-down: 5 minutes gentle walking
DAY 5 (FRIDAY) - LOWER BODY POWER + ABS
DYNAMIC WARM-UP (10 minutes)
- Leg swings, hip circles, activation exercises
POWER LOWER BODY (40 minutes)
1. Jump Squats
• 4 sets × 12 reps
• Rest: 90 seconds
• Focus: Explosive power, soft landing
2. Plyometric Lunges
• 3 sets × 8 each leg
• Alternate legs jumping
• Rest: 60 seconds
3. Single-leg Hip Thrusts
• 3 sets × 10 each leg
• Rest: 45 seconds each leg
4. Goblet Squats
• 4 sets × 15 reps
• 8-12kg dumbbell
• Rest: 90 seconds
5. Reverse Lunges with Knee Drive
• 3 sets × 10 each leg
• Hold 5kg dumbbells
• Rest: 60 seconds
ABS BLAST (15 minutes)
Abs Circuit (Rest 30 seconds between exercises):
1. V-ups - 3 sets × 12 reps
2. Russian Twists - 3 sets × 30 reps
3. Plank Up-downs - 3 sets × 10 reps
4. Bicycle Crunches - 3 sets × 20 each side
CARDIO (15 minutes)
HIIT Intervals:
• 6 rounds of: 45 sec work + 75 sec recovery
DAY 6 (SATURDAY) - TOTAL BODY SCULPTING
WARM-UP (8 minutes)
- Full body dynamic movements
STRENGTH TRAINING (45 minutes)
1. Thrusters
• 4 sets × 12 reps
• 5-8kg dumbbells
• Rest: 90 seconds
2. Renegade Rows
• 3 sets × 8 each arm
• 3-5kg dumbbells
• Rest: 90 seconds
3. Step-up with Knee Drive
• 3 sets × 10 each leg
• 5kg dumbbells
• Rest: 60 seconds
4. Deadlift to Upright Row
• 3 sets × 12 reps
• 5-8kg dumbbells
• Rest: 90 seconds
GLUTE FINISHER
Glute Activation Finisher:
5. Banded Glute Bridges - 3 sets × 20 reps
6. Banded Side Steps - 3 sets × 15 each direction
7. Banded Clamshells - 3 sets × 15 each side
CARDIO (20 minutes)
Choice: Dance, cycling, or walking at incline
EXPECTED TIMELINE TO 13% BODY FAT
Females: 16-20 weeks (from 25-28%)
Rate: 1-2% body fat loss per month with consistent adherence
Key Success Factors for Women:
• Consistent lower body training (3x/week)
• Progressive overload on glute exercises
• Adequate protein intake (1.2-1.6g per kg body weight)
• Proper hydration and sleep
• Patience with body recomposition process
🍑 SPECIAL FOCUS AREAS:
Belly Fat: Core work integrated daily + HIIT cardio
Thighs: Squats, lunges, and isolation exercises
Glutes: Hip thrusts, deadlifts, and activation work
Overall Toning: Full body circuits + strength training