1. Goblet Squat
Stand upright and hold a dumbbell/kettlebell with two hands so that it’s in line with your collarbone. Keep it at this height throughout the movement to simultaneously hit the shoulders, biceps, and triceps, while maintaining strong posture.
With your chest puffed out and your abs tight, slowly drop down until your quads are BELOW parallel, hold .5s, and explode upwards through your glutes. Ascend through your heels, not your toes.
2. Stability Ball Leg Curls
Press your heels into the ball and lift your body off the floor to form a straight bridge with your body.
Powerfully contract your butt and hamstrings, and curl the ball inwards until your knees form a right angle — you should feel a massive contraction in the lower part of your butt, where it intersects with the hamstrings.
Hold the contraction for .5s, roll the ball back out to full bridge and repeat. If this is too easy you can amp up the intensity by completing each curl with one leg
3. Romanian Deadlift
Stand upright and hold a barbell in front of your body at thigh height.
Place a slight bend in your knees, maintain a flat back, bend at the waist, and slowly slide the weight along the front of your legs until it reaches your shins.
Hold the stretch for 1s, powerfully contract your butt, and accelerate back up to starting position.
4. Kettlebell Swings
Start in a low, wide squat position with kettlebell in between your feet.
With your chest puffed out, abs tight, and lower back pinched, powerfully contract your glutes and swing the kettlebell upwards with two hands until it’s in-line with your face.
Under control, lower the weight back to the ground, stick out your butt, and immediately complete the next rep.
Photo source: T-Nation, Prevention, BodyBuilding.com, Women's Health
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"Can I do all 3 workout programs together?" Absolutely! You can actually alternate them and do your butt program one day, arms the next, and then abs. Then start over!