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Glow Up Girl Phase 1

by
72 athletes joined

Program Description

*This program is one I am currently doing and testing out* Curated to begin a workout transformation . focuses on glutes and abs

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 18, 2024 02:56
  • Last Edited
    Sep 08, 2025 09:23

Summary

Transform your fitness journey with the Glow Up Girl Phase 1 program, a dynamic 6-week plan designed for women ready to elevate their strength and confidence. Committing to 6 days a week, you'll engage in a variety of bodyweight and dumbbell exercises that target your glutes, core, and upper body, ensuring a balanced approach to fitness. From glute bridges to push-ups, each workout is crafted to build strength and sculpt your physique, all from the comfort of home. Embrace the challenge and watch yourself glow up!
Muscle Engagement
Front
Back
MuscleSet
Glutes
20.2%
Quadriceps
16.8%
Abs
16.8%
Hamstrings
12.7%
Lower Back
6.5%
Triceps
5.1%
Adductors
4.1%
Middle Delts
3.4%
Front Delts
3.4%
Biceps
2.4%
Upper Back
2.4%
Chest
1.7%
Calves
1.7%
Lats
1.4%
Forearms
1%
Rear Delts
0.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Leg Raises
3
10 reps
-
2
Glute Bridge (Bodyweight)
3
12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
4
Donkey Kicks
3
12 reps
-
5
Walking Lunges
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Plank
3
1 mins
-
9
Flutter Kicks
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Leg Raises
3
12 reps
-
2
Glute Bridge (Bodyweight)
3
12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
12 reps
-
4
Donkey Kicks
3
12 reps
-
5
Walking Lunges
3
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Plank
3
1 mins
-
9
Flutter Kicks
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Leg Raises
3
15 reps
-
2
Glute Bridge (Bodyweight)
3
15 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
4
Donkey Kicks
3
15 reps
-
5
Walking Lunges
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Side Plank
3
1 mins
-
8
Plank
3
1 mins
-
9
Flutter Kicks
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Leg Raises
3
15 reps
-
2
Glute Bridge (Bodyweight)
3
15 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
4
Donkey Kicks
3
15 reps
-
5
Walking Lunges
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Side Plank
3
1 mins
-
8
Plank
3
1 mins
-
9
Flutter Kicks
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Leg Raises
4
15 reps
-
2
Glute Bridge (Bodyweight)
4
15 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
15 reps
-
4
Donkey Kicks
4
15 reps
-
5
Walking Lunges
4
15 reps
-
6
Romanian Deadlift (Dumbbell)
4
15 reps
-
7
Side Plank
4
1 mins
-
8
Plank
4
1 mins
-
9
Flutter Kicks
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Leg Raises
3
15 reps
-
2
Glute Bridge (Bodyweight)
3
15 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
4
Donkey Kicks
3
15 reps
-
5
Walking Lunges
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
15 reps
-
7
Side Plank
3
1 mins
-
8
Plank
3
1 mins
-
9
Flutter Kicks
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Chest Press (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Tricep Kickback
1
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Russian Twist
3
20 reps
-
9
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Chest Press (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Tricep Kickback
1
12 reps
-
7
Abs Crunch (Bodyweight)
3
25 reps
-
8
Russian Twist
3
30 reps
-
9
Lying Leg Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Chest Press (Dumbbell)
3
15 reps
-
3
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Kickback
1
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Russian Twist
3
40 reps
-
9
Lying Leg Raise
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Chest Press (Dumbbell)
3
15 reps
-
3
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Kickback
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Russian Twist
3
40 reps
-
9
Lying Leg Raise
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
-
2
Chest Press (Dumbbell)
4
15 reps
-
3
Standing Shoulder Press (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Tricep Kickback
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
8
Russian Twist
4
40 reps
-
9
Lying Leg Raise
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Chest Press (Dumbbell)
3
15 reps
-
3
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Kickback
1
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Russian Twist
3
40 reps
-
9
Lying Leg Raise
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Donkey Kicks
3
10 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Bodyweight)
3
10 reps
-
4
Lateral Leg Raises
3
10 reps
-
5
Goblet Squat
3
10 reps
-
6
Sumo Squat
3
10 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Heel Taps
3
20 reps
-
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Donkey Kicks
3
12 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
12 reps
-
3
Hip Thrust (Bodyweight)
3
12 reps
-
4
Lateral Leg Raises
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Sumo Squat
3
12 reps
-
7
Bicycle Crunch
3
12 reps
-
8
Heel Taps
3
30 reps
-
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Donkey Kicks
3
15 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
3
Hip Thrust (Bodyweight)
3
15 reps
-
4
Lateral Leg Raises
3
15 reps
-
5
Goblet Squat
3
15 reps
-
6
Sumo Squat
3
15 reps
-
7
Bicycle Crunch
3
40 reps
-
8
Heel Taps
3
40 reps
-
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Donkey Kicks
3
15 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
3
Hip Thrust (Bodyweight)
3
15 reps
-
4
Lateral Leg Raises
3
15 reps
-
5
Goblet Squat
3
15 reps
-
6
Sumo Squat
3
15 reps
-
7
Bicycle Crunch
3
40 reps
-
8
Heel Taps
3
40 reps
-
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Donkey Kicks
4
15 reps
-
2
Bulgarian Split Squat (Bodyweight)
4
15 reps
-
3
Hip Thrust (Bodyweight)
4
15 reps
-
4
Lateral Leg Raises
4
15 reps
-
5
Goblet Squat
4
15 reps
-
6
Sumo Squat
4
15 reps
-
7
Bicycle Crunch
4
40 reps
-
8
Heel Taps
4
40 reps
-
9
Plank
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Donkey Kicks
3
15 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
3
Hip Thrust (Bodyweight)
3
15 reps
-
4
Lateral Leg Raises
3
15 reps
-
5
Goblet Squat
3
15 reps
-
6
Sumo Squat
3
15 reps
-
7
Bicycle Crunch
3
40 reps
-
8
Heel Taps
3
40 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
3
1 mins
-
2
Dumbbell Row
3
10 reps
-
3
Reverse Fly
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Side Plank
3
1 mins
-
6
DANCER AB ROUTINE 6 MINUTES
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
3
1 mins
-
2
Dumbbell Row
3
12 reps
-
3
Reverse Fly
3
12 reps
-
4
Overhead Extension (Dumbbell)
3
12 reps
-
5
Side Plank
3
1 mins
-
6
DANCER AB ROUTINE 6 MINUTES
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
3
1 mins
-
2
Dumbbell Row
3
15 reps
-
3
Reverse Fly
3
15 reps
-
4
Overhead Extension (Dumbbell)
3
15 reps
-
5
Side Plank
3
1 mins
-
6
DANCER AB ROUTINE 6 MINUTES
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
3
1 mins
-
2
Dumbbell Row
3
15 reps
-
3
Reverse Fly
3
15 reps
-
4
Overhead Extension (Dumbbell)
3
15 reps
-
5
Side Plank
3
1 mins
-
6
DANCER AB ROUTINE 6 MINUTES
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
4
1 mins
-
2
Dumbbell Row
4
15 reps
-
3
Reverse Fly
4
15 reps
-
4
Overhead Extension (Dumbbell)
4
15 reps
-
5
Side Plank
4
1 mins
-
6
DANCER AB ROUTINE 6 MINUTES
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
3
1 mins
-
2
Dumbbell Row
3
15 reps
-
3
Reverse Fly
3
15 reps
-
4
Overhead Extension (Dumbbell)
3
15 reps
-
5
Side Plank
3
1 mins
-
6
DANCER AB ROUTINE 6 MINUTES
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Leg Raises
3
10 reps
-
2
Fire Hydrants
3
10 reps
-
3
Donkey Kicks
3
10 reps
-
4
Glute Bridge (Bodyweight)
3
15 reps
-
5
Sumo Squat
3
10 reps
-
6
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
7
DANCER AB ROUTINE 6 MINUTES
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Leg Raises
3
12 reps
-
2
Fire Hydrants
3
12 reps
-
3
Donkey Kicks
3
12 reps
-
4
Glute Bridge (Bodyweight)
3
15 reps
-
5
Sumo Squat
3
12 reps
-
6
Bulgarian Split Squat (Bodyweight)
3
12 reps
-
7
DANCER AB ROUTINE 6 MINUTES
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Leg Raises
3
15 reps
-
2
Fire Hydrants
3
15 reps
-
3
Donkey Kicks
3
15 reps
-
4
Glute Bridge (Bodyweight)
3
15 reps
-
5
Sumo Squat
3
15 reps
-
6
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
7
DANCER AB ROUTINE 6 MINUTES
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Leg Raises
3
15 reps
-
2
Fire Hydrants
3
15 reps
-
3
Donkey Kicks
3
15 reps
-
4
Glute Bridge (Bodyweight)
3
15 reps
-
5
Sumo Squat
3
15 reps
-
6
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
7
DANCER AB ROUTINE 6 MINUTES
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Leg Raises
4
15 reps
-
2
Fire Hydrants
4
15 reps
-
3
Donkey Kicks
4
15 reps
-
4
Glute Bridge (Bodyweight)
4
15 reps
-
5
Sumo Squat
4
15 reps
-
6
Bulgarian Split Squat (Bodyweight)
4
15 reps
-
7
DANCER AB ROUTINE 6 MINUTES
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Leg Raises
3
15 reps
-
2
Fire Hydrants
3
15 reps
-
3
Donkey Kicks
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Sumo Squat
3
15 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
7
DANCER AB ROUTINE 6 MINUTES
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Lunge (Bodyweight)
3
10 reps
-
3
Wall Sit
3
1 mins
-
4
Calf Raise (Bodyweight)
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
10 reps
-
6
Deadlift (Dumbbell)
3
10 reps
-
7
DANCER AB ROUTINE 6 MINUTES
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12 reps
-
2
Lunge (Bodyweight)
3
12 reps
-
3
Wall Sit
3
1 mins
-
4
Calf Raise (Bodyweight)
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
6
Deadlift (Dumbbell)
3
12 reps
-
7
DANCER AB ROUTINE 6 MINUTES
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
-
2
Lunge (Bodyweight)
3
15 reps
-
3
Wall Sit
3
1 mins
-
4
Calf Raise (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Deadlift (Dumbbell)
3
15 reps
-
7
DANCER AB ROUTINE 6 MINUTES
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
-
2
Lunge (Bodyweight)
3
15 reps
-
3
Wall Sit
3
1 mins
-
4
Calf Raise (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Deadlift (Dumbbell)
3
15 reps
-
7
DANCER AB ROUTINE 6 MINUTES
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
15 reps
-
2
Lunge (Bodyweight)
4
15 reps
-
3
Wall Sit
4
1 mins
-
4
Calf Raise (Bodyweight)
4
15 reps
-
5
Glute Bridge (Bodyweight)
4
15 reps
-
6
Deadlift (Dumbbell)
4
15 reps
-
7
DANCER AB ROUTINE 6 MINUTES
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
15 reps
-
2
Lunge (Dumbbell)
3
15 reps
-
3
Wall Sit
3
1 mins
-
4
Calf Raise (Leg Press)
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Deadlift (Dumbbell)
3
15 reps
-
7
DANCER AB ROUTINE 6 MINUTES
1
1 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Lateral Leg Raises
3 Sets
10 Reps
-
2
Glute Bridge (Bodyweight)
3 Sets
12 Reps
-
3
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
4
Donkey Kicks
3 Sets
12 Reps
-
5
Walking Lunges
3 Sets
10 Reps
-
6
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
7
Side Plank
3 Sets
1 mins
-
8
Plank
3 Sets
1 mins
-
9
Flutter Kicks
3 Sets
1 mins
-
Day 2
1
Push Up
3 Sets
10 Reps
-
2
Chest Press (Dumbbell)
3 Sets
10 Reps
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Tricep Kickback
1 Set
10 Reps
-
7
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
8
Russian Twist
3 Sets
20 Reps
-
9
Lying Leg Raise
3 Sets
20 Reps
-
Day 3
1
Donkey Kicks
3 Sets
10 Reps
-
2
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
3
Hip Thrust (Bodyweight)
3 Sets
10 Reps
-
4
Lateral Leg Raises
3 Sets
10 Reps
-
5
Goblet Squat
3 Sets
10 Reps
-
6
Sumo Squat
3 Sets
10 Reps
-
7
Bicycle Crunch
3 Sets
20 Reps
-
8
Heel Taps
3 Sets
20 Reps
-
9
Plank
3 Sets
1 mins
-
Day 4
1
Superman
3 Sets
1 mins
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Reverse Fly
3 Sets
10 Reps
-
4
Overhead Extension (Dumbbell)
3 Sets
10 Reps
-
5
Side Plank
3 Sets
1 mins
-
6
DANCER AB ROUTINE 6 MINUTES
1 Set
-
Day 5
1
Lateral Leg Raises
3 Sets
10 Reps
-
2
Fire Hydrants
3 Sets
10 Reps
-
3
Donkey Kicks
3 Sets
10 Reps
-
4
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
5
Sumo Squat
3 Sets
10 Reps
-
6
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
7
DANCER AB ROUTINE 6 MINUTES
1 Set
1 Reps
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Day 6
1
Squat (Bodyweight)
3 Sets
10 Reps
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2
Lunge (Bodyweight)
3 Sets
10 Reps
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3
Wall Sit
3 Sets
1 mins
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4
Calf Raise (Bodyweight)
3 Sets
10 Reps
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5
Glute Bridge (Bodyweight)
3 Sets
10 Reps
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6
Deadlift (Dumbbell)
3 Sets
10 Reps
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7
DANCER AB ROUTINE 6 MINUTES
1 Set
1 Reps
-