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Glow Up Girl Phase 1

by
57 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
    Jun 18, 2025 10:39

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!
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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
-
Day 6
1
Squat (Bodyweight)
3 Sets
10 Reps
-
2
Lunge (Bodyweight)
3 Sets
10 Reps
-
3
Wall Sit
3 Sets
1 mins
-
4
Calf Raise (Bodyweight)
3 Sets
10 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
10 Reps
-
6
Deadlift (Dumbbell)
3 Sets
10 Reps
-
7
DANCER AB ROUTINE 6 MINUTES
1 Set
1 Reps
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