This 4-week program is designed to tone your glutes, tighten your core, and improve posture. You’ll work on building strength, increasing endurance, and focusing on mobility for a sculpted, lean look. Each workout is designed to be done at home with minimal or no equipment required.
Monday: Booty + Legs (Glute Focus)
Exercise
Sets
Reps
Heels Elevated Squats
5
15
Romanian Deadlifts
4
20
Legs Elevated Glute Bridges
4
20
Reverse Lunges
3
10 (per leg)
Assisted Squats
2
20
Tuesday: Core + Posture + Mobility
A well-rounded 30-minute workout focused on strengthening your core, improving posture, and enhancing mobility.
Exercise
Sets
Reps/Time
Cat-Cow Stretch
3
30 seconds
Plank with Shoulder Taps
3
30 seconds
Superman (for lower back)
3
20 reps
Dead Bugs
3
15 (per side)
Thoracic Rotation Stretch
3
30 seconds (per side)
Glute Bridge March
3
10 (per leg)
Chest Opener Stretch
3
30 seconds
Child’s Pose
2
30 seconds
Wednesday: Booty Burn (Short & Spicy)
Exercise
Sets
Reps
Alternating Step-ups w/Knee Raise Pyramid
1-10-1 Pyramid
1-10 (each leg)
(Rest one leg while you work with the other)
Thursday: Upper Body + Abs HIIT
Exercise
Sets
Reps/Time
Push-Ups
3
12-15
Tricep Dips
3
12-15
Plank to Push-Up
3
30 seconds
Mountain Climbers
3
30 seconds
Bicycle Crunches
3
20 (per side)
Russian Twists
3
20 (per side)
V-Ups
3
15
Friday: Booty + Legs (Glute Focus)
Exercise
Sets
Reps
Heels Elevated Squats
5
15
Romanian Deadlifts
4
20
Legs Elevated Glute Bridges
4
20
Reverse Lunges
3
10 (per leg)
Assisted Squats
2
20
Saturday: Rest
Take a full rest day to let your body recover and rebuild. You’ve earned it!
Sunday: Active Recovery
Exercise
Time
Walk outside
30-40 minutes
Swimming (optional)
30-40 minutes
Conclusion
This 4-week Bikini Body Blueprint combines targeted glute and leg exercises, core and posture training, and effective upper body workouts. With rest on Saturdays and active recovery on Sundays, this plan gives you everything you need to build strength, improve mobility, and tone your body from head to toe. Stick to the program, stay consistent, and enjoy the results!
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