Miss Oranje Disco Dancer's Booty Workout

Safe, “fool-proof” machines and controlled movements to minimize injury risk
Progressive overload to ensure your glutes actually grow (not just “feel the burn”)
Strategic exercise selection to enhance an hourglass shape (glutes + core, minimal oblique hypertrophy)
Balanced upper body work to tighten and tone arms without overpowering your physique

Overall, the goal is simple:
Grow your glutes as efficiently as possible while sculpting a feminine, defined silhouette you can consistently maintain.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Hip Thrust (Machine)

Hip Abductor (Machine)

Leg Press

Back Extension (Weighted)

Abs Crunch (Machine)

Lat Pulldown (Close Grip)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Bicep Curl (Machine)

Pull Through (Cable)

Lying Leg Curl

Standing Hip Thrust (Machine)

Chest Press (Machine)

Shoulder Press (Machine)

Rear Delt Fly (Machine)

Tricep Pushdown (Cable)

Leg Extension

Calf Raise (Machine)

Deload (60% effort)

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