WEEK1

28 DAYS TO YOUR BEST BOOTY!

WEEK 1 WORKOUTS

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WEEK 1 WORKOUTS

3 Pre-Start Essentials

6 Week 1 Overview

7 Week 1 Goal Sheet

8 Day 1

11 Day 2

14 Day 3

17 Day 4

19 Day 5

22 Day 6

25 Day 7

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DO NOT Start the 28 day challenge until you have gone through this section thoroughly!

1) 28 DAY PREP

• ShoppinglistfromCleanEatingGuidelines • FoodPrep • PrintoffyourWeightRecordSheet • Printoffyourworkouts • ReadyourExerciseManualorwatchtheonlinevideos

2) ASHY’S PRE LIFTING MUST DO’S

1. CoreActivationandMotorControl-WatchAshy’sCoreEssentialsvideobeforestarting 2. UnderstandingForm-WatchAshyexplaincorrectformandhowyoucanensureyouminimiseinjury riskandmaximiseprogress

3) FIRST LIFT TIPS FOR EACH EXERCISE

If you haven’t done a particular exercise before: • Watchthevideoforeachexerciseyouarenotsureabout,andletAshyshowyouthecorrectform • Forthefirstsetofeachexercise,chooseaweightyouthinkyoucando15repsof(thismightbeno weight!). Lift theweightandkeepgoinguntilyouabsolutelycannot liftanymore (oruntilyoucan’t holdformasmentionedinAshy’sformvideo). Imagineyouwerebeingpaid1milliondollarsforeachrepyoucangetout!Thatishowhardyouneed tokeepgoingbeforestoppingyourlift.Adjusttheresistanceuntiltheamountofrepsyoucanachieve whenpushinghardandholdingformequalssomewherebetween12-15.

If you haven’t done one of the circuits before: • WatchthevideoandletAshyshowyou

PRE START ESSENTIALS

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4) EQUIPMENT AND LOCATION OPTIONS:

Each day has a gym and home/park location option:

• Ifyoudon’thaveaccesstoagym,don’tstress.Bysmashingitoutathomeorthepark,youwillstillbe abletoachievetheresultsyoudesire.Asyougetstronger,justchoosetheharderbodyweightoptions!

• Ifyouaredoinganexerciseathomeona‘Builder’dayandyoucanreachthedesiredamountofreps easilybutdonothaveanyweightsyouhavetwooptions: o Chooseamoreadvancedbodyweightoption o Addsomeweightwithwhateveryouhavegotathome -Addbottlesofwateroranythingheavyintoabackpackandwearthiswhiledoingsquatsetc -Investina10kgand20kgkettlebell,dumbbellorweightplate -Changetoabashersession...althoughifyouareanAgirlthenaddingresistanceiskey.

5) EQUIPMENT RECOMMENDED FOR BEST RESULTS

• SkippingRope • Accesstoagymorasquatrack/smithmachine • WeightsorKettleBellsto20kg(weightplates,weightvestorhomeobjects) • FoamRoller Allsessionscanbedonewithjustbodyweight

6) SWITCH IT UP DAYS

Please understand you may get sore (this is a good thing), and some days it will be better for you to do one of the below options instead of the set program. As long as you do your Fat Burning Walk (FBW) and/or one of these options you will still be on track. There are 4 options for missing one of the designated Booty Challenge workouts:

a. Doanupperbodyorcoresubstituteday(findsomeexampleprogramsintheSubsituteSessionPDF)

b. AFBWdoubleup(2xFatBurningWalks)

c. Abendersession(toreleaseyourtiredmuscles).WatchthevideoofAshy’sTotalBodyYogaRelease onyourphonewhileyoudoafullbodyyogasessionthatwillre-lengthenyourmusclesandhavethem feelingfreshfortomorrowsworkout

d. Havearestdayandfocusonyournutrition.Beingextracleanandmindfulofensuringyourenergy intake needs to be less than when you are exercising. Ensure you drink your minimum water requirements, ensure you get aminimum 8 hours sleep, and have a protein shake as one of your mealsorsnacks. Recovery is important ifyouarehavingarestdaysothatyoucanberaringtogo tomorrow!

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7) LEARN HOW TO FILL IN YOUR WEIGHT RECORD SHEET FOR BUILDER DAYS

Thisrecordsheetwillhelptrackyourprogresslikeapro,andallowyoutoseenotjusthowhotyourbootyisbecoming,butjusthowstrong!

Step1:Printoffaweightrecordsheet

Step2:Writedowntheexercisesyouwillbeperformingfromtheprogram

Step3:Whereitsaysset___|___thefirstblankspaceiswhereyouwritetheweightyouareliftingforthisset,andthesecondiswhereyouwritetherepsyoucompleted.

Step4:Writeanynotesaboutthingsyoumayhavelearned,struggledwithorwerereallyproudof!

* See page 20 to learn about the different training phases.

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Ensure you stick to each of these points throughout the first week for maximum results!

Clean Eating Non Negotiables

• Limitrefinedsugars • 2-3Lofwaterperday • Limitstarchycarbsafterbreakfast • Smallportionofproteinwitheverymealorsnack

Exercise Non Negotiables

1. 1x60minFBW(FatBurningWalk)everydayontopofyourstandardsession:Youcandothiseither beforeyoursession,afteryoursessionoratoppositeendsofthedayIEFBWinmorningorevening 2. 1xBW(BootyWorkout)–ORifyouaretoosoreSWITCHITUP.Youhave4options: a. Anupperbodysubday b. AFBWdoubleup(IE2xfatburningwalks) c. ABootychallengebendersession(toreleaseyourtiredmuscles) d. Havearestdayandfocusonyournutrition.Beingextracleanandmindfulof ensuringyourenergyintakeneedstobelessthanwhenyouareexercising.

The Basics

• Yourleveloffitnessandexperiencewilldictatehowyouprogressthroughtheprogram. • Ifyouarefeelingsorethereisalwaysanoption(seeexercisenonnegotiablesabove) • Ifyouskipasession,don’twastetimebeatinguponyourself...letitgoandgetstraightbackonthe horsethenextday. • Ifyouhaveablowoutonyourdiet,letitgo(itcan’tbechanged)andfocusonwhatyoucandoabout it.Thekeytosuccessisconsistencyandbalance.

The Basic Exercises

Ifyouhaveneverexercisedbeforeorifyouarenotanexerciseprofessional,pleasewatchthevideos,andread theexercisemanualforhowtoperformthesecorrectly.Formistheabsolutekeytoyourlongtermsuccess.

WEEK 1 OVERVIEW

Remember!

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My motto for the week:______________________________________________________________________________________________________________________________________

Positive affirmations for the Week:________________________________________________________________________________________________________________________________________________________________________________________________________

Training Goals:

Number of sessions I WILL attend:________________________________________________

Training goals/focus for the week:_____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Nutrition Goals:

Max number of ‘sometimes’/treat/cheat meals/foods/drinks, I plan to consume:

Nutrition goals/focus for the week:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Mindset Goals:

Mindset/emotional/spiritual/relationship goals and focus for the week:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________

This week I am grateful for:________________________________________________________________________________________________________________________________________________________

This week I am letting go of:________________________________________________________________________________________________________________________________________________________

This week I am taking charge of:_______________________________________________________________________________________________________________________________________________________

My commitment rating to make things happen this week is: ____/ 10

Date: to Week 1

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DAY 1: OverviewCLEAN EATING NON-NEGOTIABLES

• Limitrefinedsugars• 3Lofwater• LimitStarchyCarbsafterbreakfast• Smallportionofproteinwitheverymealorsnack

EXERCISE NON-NEGOTIABLES

1. 1x60minFBW(FatBurningWalk): Youcandothiseitherbeforeyoursession,after yoursessionoratoppositeendsofthedayIE FBWinmorningorevening2. 1xBW(BootyWorkout)

DAY 1: EssentialsGYM OR HOME GYM

THE WORKOUT ROM / SESSION GOALTIPS / BOOTY BOOSTERPersonalise or Step It Up

Ashy’s Dynamic Warm Up

Today’s Workout: 30 Minute Max OutForeachoftheexercisestoday,completeaWarmUpSetfirstwithalightweight(ornoweight)andcorrectform.Ithenwantyoutochooseaweightyouthinkyoucando15repswith.Forthesecondset,liftthisweightandkeepgoingtilyou

absolutelycannotliftanymore.Adjustuntilthisequalssomewherebetween12-15repetitions.Ifyoucouldn’tgetto15repswithyourbodyweight,thenthisisyourstartingpoint.Eachsetdoasmanyasyoucanwithgoodposture,controlandrange.

Youwillbesurprisedhowquicklyyourstrengthwillincreaseaslongasyouholdform!

Standard Body Weight SquatsReps:20Sets:1

If you can make 20 standard bodyweight squats easily, you can moveontothebelowprogramasis.

If youwere unable to do these, thencontinue on, but please startwith noweightorverylightweightandslowlybuildupovertime.

NoBoosters

Kettle Bell(Kb) or Dumbell (Db) SquatsReps:12-15Sets:4Rest:45secondsbetweensets

ROMGoal:Aslowasyoucanwhilemaintaining straight spine.

Startlight(orevenwithnoweight),butaddmoreweightoraweightvestifyoucanhittherepgoalwithgoodform.

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THE WORKOUT TIPS & SESSION GOAL / FOCUSBOOTY BOOSTERPersonalise or Step It Up

Leg Press:Reps:15Sets:4Rest:45Secondsbetweensets

ROMGoal:90˚angleatkneesRememberyourliftingtips.

Feetattopofplateandweightthroughheels for maximum glut and hammy activation. 3 second count on eccen-tric (remember this is the partwherethe plate is being lowered towardsyou) and 1 second on the concentric (pushingtheplateawayfromyou)

Db Reverse LungeReps:12eachlegSets:4Rest:45seconds

ROM Goal: Back knee just off theground(butthiscanbereducedifyouaren’tstrongenoughtomaintainyourcontrolandposture).

Really try to feel your butt and hamstring doing the majority of thework. As you lift push through yourheels to help activate and feel thesemuscles.

Smith SquatReps:12Sets:4Rest:45secondsbetweeneachleg

Asdeepasyoucanmaintainneutralspine(checkyourselfoutsideoninthemirror.Asyousquatdownyouwillnoticeasyougolowertherewillbeapointwhereyourpelvistucksunderandyourspinechanges.Thisiswhereyouwillgodownto).

NoBoosters

DAY 1: Essentials cont.GYM OR HOME GYM

HOME OR PARK

Option 1: Yourchoiceofeithera‘Basher’or‘Burner’sessionfromanyofthedaysinthisprogram.

Option 2: Wide Leg Wall Squat: Sets:4,WorkPeriod:1minute,RestPeriod:45sec

Reverse Lunge: Sets4,Reps:15eachleg,Restperiod:45secondsbetweensets

Split Squat (front foot Elevated): Sets:4,Reps:15eachleg,RestPeriod:45secs

Single Leg Butt Raise: Sets:4,Reps:15eachleg(5secondisometricholdatthetopofeachrepetition)

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How your Weight Sheet Should Look after day 1:Remember your first set is a really light weight and you don't write it down. This set is just to gauge where you are at.

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DAY 2: Booty BasherGYM OR HOME GYM



Ashy’s 150 AMRAP1. 50xskips(orstarjumps)as

fastaspossible2. 15xKettlebellDeadlift

Weight:heavyenoughtobeabletojustlift20inarow

3. 40xLateralHops4. 10xSquat+Curtsy5. 30xStepUps(smallstep,fast)6. 5xModifiedTurkishGetups

Repeatasmanytimesasyoucanin15minutes.

Eachfullrotation=150reps,socountupyourrepsattheendtogiveyouatotaltobeatnexttime!

Kettlebell Deadlift:Hinge from the hips. Minimal bendin the knees and no movement ofyourshins.Fighttokeepyourspinein neutral and if doing correctly youwillfeelinyourbuttandhammys.Ifthereis any pain in your lower back, checkyourformcuesinthevideoorexercise manual.

Modified Turkish Get Up:Resist the temptation to relax at thebottom.Jumpstraightbackup!

Advanced Option:Addweighttosquatandcurtsy (holdatyourchest).

Changethe30stepupsto30highboxstepdowns(reallymakingittoughtogetbackup).

Add5kgweighttotheTurkishgetups.

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5 min Killer Cardio Intervals (KCI)1minuteride/row/run/skiprecovery

Then...

30secondsflatout&10secondseasyRepeatthesecondpartfor4minutes(6rotations)

Believeinyourselfandkeepmoving! A’s:Don’tdotheKCIcircuit.AlsodonotdotheOptionalBonusSectionattheendoftoday’sworkout.

Ashys Mini Butt BurnerButtRaisex30seconds (withadductionactivation)

WideLegSquatPulsex30seconds

Rest:30secondsRepeat:4times

Butt Raise: Squeezepilatering,ballortowelbetweenlegs.

NoBoosters

RFT Challenge1. 10xDoublePulseWideLegSquat

Jumps2. 30xMountainClimbers

Repeat5times,assoonasyouarefinishedyouaredonefortoday.WellDone!

Double Pulse Wide Leg squat Jump: Beforejumpingbackupensureyoudo2pulsesata90˚ROM.

Startthestopwatchatthebeginningofthissetandwritedownyourscoretotryandbeatlater!

RFT Challenge Advanced Option:AddDumbbellsheldatyourshouldersduringthesquatjumps.

Repeat10timesinsteadof5.

Optional Bonus Section30mintreadmillorrunchallenge!

Run for 4 minutes, then do 10 kneepushups,10splitlungesandrepeatfor30minutes.

A’s:DonotdotheOptionalBonus.

DAY 2: Booty Basher cont.GYM OR HOME GYM

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Same as Day 2 Gym Program. Remember your options if you have no equipment.

Addingweight:Onlystartaddingweightwhenyoucandotheexerciseswithperfectform(Posture,Control,Feel,RangeofMovement),andyoufeellikeyouneedtopushharder.

Itiscommonwhenpeoplestartaddingweightthattheystart'reducingtheirform'.Pleasemake'perfectform'andnot'extraweight'yourfocusforweek1.

Ifyoufeelyouarereadytoaddweighttoyourworkout,trytheseoptions:

• Addbottlesofwateroranythingheavytoabackpackandmakeyourownresistance• Addclothestoabackpack/suitcase• Useanythingheavyaroundthehouseyoucanliftsafely• Investina10kgand20kgkettlebell,dumbbellorweightplate

HOME OR PARK

DAY 2: Booty Basher cont.

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• Limitrefinedsugars• 3Lofwater• Limitstarchycarbsafterbreakfast• Smallportionofproteinwitheverymealorsnack



DAY 3: Booty BuilderGYM OR HOME GYM



Smith SquatRepGoal:15Sets:3Rest:45secondsbetweeneachset

BeginnerROM:75˚-90˚

ExperiencedROM:asdeepasyoucan maintainneutralspine

Advanced:trytoraiseheelsandgoontoesatthetopofyourlift(sosomeextracalfactivation),butremembertopressbackintoheelsandfocusonhammysandglutsfortherestoflift.

A’s: Really focus every session on getting protein into you within 20 minutesafteryourworkout!!'A'swithGymexperienceandwhoareconfidentwiththeexercises,changeyour'repgoal'to10.ThismeansyouMUSTincreasetheweightusedonDay1.

Smith Split Squat (frontfootelevated10cm-20cm)

RepGoal:15Sets:3Rest:45secondsbetweeneachleg

ROMGoal:90˚kneebend

Reallytrytofeelthebuttandhammysonyourfrontlegdoingthemostworkhere.

Advanced:Useabarbellinsteadofasmithmachine.

Intermediate:Stickwiththesmith machineuntilyoucansquatatleast70%ofyourbodyweight.

Beginner:Stickwithsmithmachinesquatandsplitsquatuntilweek3atleast.Staylightandfocusonform(posture,control,feel,range).

Ifyouarereallysoretoday,don’tworrythisisnormalitmeansyouhavebeenpushinghard!Congrats!Feelfreeto’SwitchItUp’today,anddoday4todayandDay3Workouttomorrowinstead.

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Deadlift: Barbell or KettlebellRepGoal:15Sets:3Rest:45seconds

ROMGoal:Downtowhereveryoucanmaintainneutralspineandthefeelingofstrengthinyourhammysandbutt.

Ifyourlowerbackstartstohurt,reset,reducerange,squeezeyourbuttmoreandensureyouaren’troundingasyoulower.

NoBoosters

Leg Press Eccentric and Power5seconthewaydown(eccentricphase),1secondfastpushup (concentricphase)

RepGoal:15Sets:3Rest:30Secondsbetweensets

ROMGoal:70˚-90˚kneebend Remembertoplaceyourfeettowardsthetopofthefootplateinordertotargetyourhammy’sandglutsmore.

Super Set Finisher1. DbReverseLunge:10repsleftleg2. SingleLegButtRaise(holdweight

plateontopofthighs):10repsleftleg

RepeatonotherlegSets:3(norestinbetween)

Thisisthelastexercisefortoday’sworkout,ensureyoumaintainformandfocusrighttiltheend!

On your butt raise, push your weightthrough heels and wiggle toes to maximisehammyactivation.

DAY 3: Booty Builder cont.GYM OR HOME GYM

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Same as Day 3 Gym Program with the following adjustments:

Smith Squat, Smith Split Squat, Deadlift, Super Set Finisher: Replacethesmithmachinewithabarbell,kettlebellordumbbell.Alternatively,abackpackfilledasheavyasiscomfortableforyoutolift.AnythingheavythatiscomfortabletoliftcouldbeusedasareplacementDumbbell.

Leg Press: SwaptostartlearningtheSingleLegDeadlift,CompleteTurkishGetUp,KettleBellDeadliftandKettleBellSwing(asannongymexerciser,theseareyournumber1exercisestomaximisefunctionalstrengthandshapeyourbooty!).WatchtheVideosbeforetryingthemandstartwith5kgweightforboth.UnlikethemodifiedTurkishgetupwhereyourfocusisspeed,intheseexercisesyourfocusiscontrolandposture.

Reps:12Sets:2-3

DAY 3: Booty Builder cont.HOME / PARKEquipment Required

Option 1:Doyourchoice:Eithera‘Basher’or‘Burner’sessionfromanyofthedays

Option 2:• WideLegWallSquat:Sets:4,WorkPeriod:1minute,RestPeriod:45sec• ReverseLunge:Sets4,Reps:15eachleg,RestPeriod:45secondsbetweensets• SplitSquat(frontfootelevated):Sets:4,Reps15eachleg,RestPeriod:45secs• SingleLegButtRaise:Sets:4,Reps:15eachleg(5secondisometricholdatthetopofeachrepetition)

HOME / PARKNo Equipment Required

The Skip and Jog• 5minutesskippingofyourchoice(straight,runningman,alternatelegs,crossovers,doubleunders)• 5minutesjogging• Repeat3times

CARDIO SUB

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DAY 4: Booty Burner & BenderGYM / HOME GYM / HOME / PARK


Ashy’s Dynamic Warm Up+1legbalance:1minuteeachleg

Burn Baby Burn1. SingleLegDeadlift:1minuteleftside2. Plank:30seconds3. HighHeelSquatHold:1minute4. Plank:30seconds5. CrescentLungeHold:1minute6. Plank:30seconds7. 1LegBalanceSeries:

legfront,legside,legbehind (seevideo):1minute

8. Plank:30seconds

Repeatonrightleg

SL Deadlift:HoldintheTshapefor5seconds.

Refusetoletthemovinglegtouchthefloorthroughtheentireexercise.

B’s:Adda30minuteRunorCycle beforethesession(ifyouhavetime).

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THE WORKOUT: OPTION 1

BOOTY BENDERAshy’s Yin Yoga SeriesWatchthevideotolearntheflow

1 – Kneeling hip seriesDowndogtransition to 3 legged dog Swan(rightleg)transitionDowndogSwanLeftlegtransition to dragon series

DragonWarriorDragonTriangleLizardDowndogtransition to 3 legged dog RepeatDragonseriesontheotherleg

Downdog(walkingdog)WalkfeettotoesSit/lieinsavasana

2 – Seated and lying seriesRecliningeyeoftheneedleRecliningspinaltwistRepeatonothersideandthengrabyourpilatesband(orjustatowel)fornextseries

Recliningbigtoe(useband)BigtoelaterallegVariation(band)Straightlegspinaltwist(band)Repeatonotherside

WindRemovingposeHappybabyOptionalmovetoplowpose(feettouchingfloorbehindhead)orjustholdhappybabyRollforwardgentlyintobutterflySeatedheadtokneeSeatedseparatelegSavasana

DAY 4: Booty Burner & Bender cont.GYM / HOME GYM / HOME / PARK


BOOTY BENDERAshy’s Foam Roller ReleaseWatchthevideotolearntheflow

1. HipFlexors,Quads:Upanddown,whenhittightspot(bendandextend)

2. ITB

3. TFL:Turnhipsslightlyonquadstretch

4. Adductors:almostinplank position,straddleroller

5. GlutsandPiriformis:Sitonitandcrossleg,thendroplegdownandrollonit(andanextendlegifyoulike)

6. Hamstrings:frombutttojustoverknee.Candoonelegtoincreasetension.

7. Calf:straight,inside,outside(IEsidetoside).Bigcirclewithlowerfootwhenonsorespot.

8. Shins/Peroneals(runners,heels):Pronekneelingposition,crosslegacrossbodysorollerisonshin.

CARDIO SUBSTITUTE OPTION

REPLACES BOOTY BENDER30min treadmill or run challenge

Beginner challenge: 1. 1minslow2. 30seconds70%intensity1. 30seconds90%intensity2. Repeatfor30mins

Advanced Challenge: 3. 30secondsslow4. 1minute70%intensity5. 45seconds90%6. Repeatfor30minutes

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DAY 5: Booty BasherGYM / HOME GYM / HOME / PARK



Walk the TalkChoose2weightsIEa10kgplateand5kgplateor5kgand2.5kgFirstsetisheaviestweight,secondislightest,onthelastsetitisbodyweight.

1. Walkinglungex20lunges2. 3Directionallungex10lunge

walks(30movements)3. RotationLungex10lunges4. UltimateLungex10lunges(5aside)

• Repeatatlighterweight• Repeatatbodyweight

Walking Lunge:Eachstepforwardensureyoustillpressdown into the heel of your front leganddrivethemovementforwardwithyourfrontlegstrengthtoo.

3 Directional Lunges:Watch the video. Perform the left,rightandcentrallungebeforestepping forwardontoyournextleg.

NoBoosters

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Jumpin Jumpin1.BenchStraddleSquatJump2. Can Cans3. SquatJump(forward/Back)4. BearWalks5. Switchlungejumps(orsplitsquatsforbegineers)6. 20mShuttleRunx5or100skipsor100hussles

Repeatfor10minutes

Bench Straddle Squat Jump:Watchvideoforcorrectform-WideSquatoverbenchorstep,Jumpandlandbothfeetonbench,Jumpdownandsquattillyourbumhitsthebench(addweightforadvanced).

Experienced A’s who have done themajority of exercises in the ‘jumpin jumpin circuit’ - Add weight to exercises 1, 3 and 5. Aim for controlanddepthinsteadofspeed

Burpee EMOM (8 minutes)Everyminuteontheminute,completethefollowing:

1. Beginners:5HandreleaseBurpeesand5ButtRaises(seevideo).

2. Advanced:10HandreleaseBurpeesand5ButtRaises

Ifyoufailtogetthemoutintheround,thenextroundyourtotalgoesdownby1(eg.4forbeginneror9foradvancedetc).Yourgoalistofinishthe8minutesonthenumberyoustartedon!

NoBoosters

The Turkish Get Up

Starton5kgweight• 10xTGU• 3minutescardioat60%intensity

(run,skip,bike,row)• 8xTGU• 3minutescardioat75%• 6xTGU• 1minutecardioat100%

Watchthevideofirstandpracticeathomebeforetryinginpublic!ThisisoneofthemostbeneficialanddifficultexercisesonEarth.

NoBoosters

DAY 5: Booty Basher cont.GYM OR HOME GYM

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HOME / PARKNo equipment required

Same as Day 5 Gym Program using body weight

CARDIO SUBNo equipment required

Gym:30minuteJog/WalkMixorCycle

Fast/SlowMix:Jog2minutes(atapaceyoucanjustmaintainforthe2minutes)thenwalk1minute.Repeat10timesandcooldownstretch.

Home/Park:30minuteJog/Walk

Fast/SlowMix:Jog2minutes(atapaceyoucanjustmaintain)thenwalk1minute.Repeat10timesandcooldownstretch.

DAY 5: Booty Basher cont.

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DAY 6: Booty BuilderGYM / HOME GYM / HOME / PARK



Timetostartsteppingitupweightwise!!Youhadbetternotbestillliftingthesameweightasyoudidinthefirst'BootyBuilder'session.

Itisreallyeasytogetintothehabitofgoingthroughthemotionswhenwetrain,butifyoudoyouwon’tgettheresultsyoudesire.Trytopusheveryreptoyourbestability.

Smith SquatRepGoal:10Sets:3Rest:45secondsbetweeneachset

BeginnersROMGoal:75˚-90˚

ExperiencedROMGoal:asdeepasyoucanmaintainneutralspine

All B’s: Keep rep range at 15 (endurancephase),butensureyouareonlyjustabletoget15out.Yourlastsetmustbedonetoabsolutefailureeg.don’tstopat15repsunlessyou absolutely cannot go any furtherORyouloseform.

Lets move your rest period from 45 secondsdownto30!

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Smith Split Squat (frontfootelevated10cm-20cm)

Sets:3RepGoal:10Rest:45secondsbetweeneachleg

You’vegotthis! B’srememberyourboostersfortoday!

Deadlift: Barbell or KbSets:3RepGoal:10Rest:45seconds

ROMGoal:Downtowhereveryoucanmaintainneutralspineandthefeelingof strength in yourhammysandbutt.Ifyourlowerbackstartstohurt,re-set,reducerange,squeezeyourbuttmoreandensureyouaren’troundingasyoulower.

B’srememberyourboostersfortoday!

Leg Press Eccentric and Power5secondslowloweronthewaydown(eccentricphase),1secondfastpushup(concentricphase)

RepGoal:10Sets:3:Rest:30secondsbetweensets

Rememberyourliftingtips B’srememberyourboostersfortoday!

Drop Set Demolition 1. Kb/dbSumoSquat(20kg)x102. JumpingJacksx103. CrossOverJumpsRepeat3moretimes(4setstotal),droppingtheKbweightslightlyeachtime

Norestinbetweensets

Thisisthelastworkoutfortoday,makesureyougohomewithoutanyregrets!

B’srememberyourboostersfortoday!

DAY 6: Booty Builder cont.GYM OR HOME GYM

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DAY 6: Booty Builder cont.HOME / PARKEquipment Required

Same as Day 3 Gym Program with the following adjustments:

Smith Squat, Smith Split Squat, Deadlift, Super Set Finisher: Replacethesmithmachinewithabarbell,kettlebellordumbbellifthatisallyouhave.Atworstabackpackfilledasheavyaspossible,oranythingheavythatiscomfortabletoliftcouldbeusedasareplacementDumbbell.

Leg Press: Swap for Single Leg Deadlift, Complete Turkish Get Up, Kettle Bell Deadlift and Kettle Bell Swing (as a non gym exerciser,theseareyournumber1exercisestomaximisefunctionalstrengthandshapeyourbooty!).

WatchtheVideosbeforetryingthemandstartwith5kgweightforboth.UnlikethemodifiedTurkishgetupwhereyourfocusisspeed,intheseexercisesyourfocusiscontrolandposture.

Reps:12Sets:2-3

Option 1:Seethehome/parksectionaboveandtrytouseanyobjectathomethatyoucanliftsafelyandcomfortablythatwilladdweighttoyourtraining.Backpacks,suitcaseswithhandles,getabagandfillwithsand.

Resistanceistheabsolutekeyinthe'BootyBuilder',soIwouldrecommendyouinvestinginsomeweightssoon,orreadyourexercisemanualforotheroptionsorwaystomakeyourowninexpensiveoptions.

Option 2: Substitutea'BootyBasher'sessionor'CardioSubClass'instead.'A'girlswhostruggletoaddmuscle,remembertoaddrestperiodstoa'Basher'sessionandcutanyhighintensitycardiooptionsandreplacewithrest.

Option 3: Justdobodyweight,andcontroleachmovementmore.Makeeachrepslower,sothattheintensityincreaseswithout addingweight.

HOME / PARKNo Equipment Required

CARDIO SUB

FBW -1HourFatBurningWalkatmoderateintensity

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DAY 7: Booty Basher & BenderGYM / HOME GYM



Stairway to Booty HeavenKeep increasing the reps each round until you cannot complete them within your 1 minute timeline

1 metre Frog jumpsRepStart:10Time:1minutecontinuousroundsSets:Keepadding1repeveryminuteuntilyoucannotcompletetherepgoalinthe1minutetimeline.Ifyoufinishyourrepsbeforetheminuteendsyouget to rest.

The goal of the stairway session isto not only complete the exercise withintheminute,buttoaddanextrarepinthenextminuteuntilyoucannot completethetask,forexample:Minute1:10repsMinute2:11repsMinute3:12repsUntilyoucan’tgetitout!!

1 metre Frog JumpsMarkaline1mapartIn a wide squat, jump forward a minimum1metre,spinaroundquickly and jump back over the line. If youdo not make the distance the jumpdoesn’tcounttoyourtotal.

Thiscircuitstartsslow,butquicklybe-comes tougher and tougher andendsquickly

A’s:RefuelIMMEDIATELYaftertrainingwithin20minsyouneedproteinandsomecarbs.

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Skip Stop • WeightedWallSquat(10seconds)

+SkippingStandard(50seconds)• WeightedWallSquat(20seconds)

+SkippingBoxers(40seconds)• WeightedWallSquat(30seconds)

+SkippingDoubleUndersorHighKneesx30seconds

• Wallsquat(40seconds)+ SkippingStandard(20seconds)

Repeatfor3rounds

Trytonotdroptheweightyoustartedwith.

A’s:Intheskipstopcircuit,restinsteadofskipping.

Beast Mode (5mincircuit)• 1xBurpeeor1xBoomerang

Burpee(forwardJumpand180)• 1x20mShuttleSprint• 1xModifiedGetUp• 20xLateralHopsor20xLateral

TuckJumpHops(advanced)

Each rotation goesup in burpees andmodifiedgetsupsuntilyouhit10reps.Then goback downuntil time is up...1,2,3,4,5,6,7,8,9,10,9,8etc

Advancedgirls:Trytheboomerangburpeeinstead.(pleasewatchthevideofirst)

DAY 7: Booty Basher & Bender Cont.GYM OR HOME GYM

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DAY 7: Booty Basher & Bender cont.GYM / HOME GYM / HOME / PARK


BOOTY BENDERAshy’s Yin Yoga SeriesWatchthevideotolearntheflow

1 – Kneeling hip seriesDowndogtransition to 3 legged dog Swan(rightleg)transitionDowndogSwanLeftlegtransition to dragon series

DragonWarriorDragonTriangleLizardDowndogtransition to 3 legged dog RepeatDragonseriesontheotherleg

Downdog(walkingdog)WalkfeettotoesSit/lieinsavasana

2 – Seated and lying seriesRecliningeyeoftheneedleRecliningspinaltwistRepeatonothersideandthengrabyourpilatesband(orjustatowel)fornextseries

Recliningbigtoe(useband)BigtoelaterallegVariation(band)Straightlegspinaltwist(band)Repeatonotherside

WindRemovingposeHappybabyOptionalmovetoplowpose(feettouchingfloorbehindhead)orjustholdhappybabyRollforwardgentlyintobutterflySeatedheadtokneeSeatedseparatelegSavasana


BOOTY BENDERAshy’s Foam Roller ReleaseWatchthevideotolearntheflow

1. HipFlexors,Quads:Upanddown,whenhittightspot(bendandextend)

2. ITB

3. TFL:Turnhipsslightlyonquadstretch

4. Adductors:almostinplank position,straddleroller

5. GlutsandPiriformis:Sitonitandcrossleg,thendroplegdownandrollonit(andanextendlegifyoulike)

6. Hamstrings:frombutttojustoverknee.Candoonelegtoincreasetension.

7. Calf:straight,inside,outside(IEsidetoside).Bigcirclewithlowerfootwhenonsorespot.

8. Shins/Peroneals(runners,heels):Pronekneelingposition,crosslegacrossbodysorollerisonshin.

CONGRATULATIONS! ONE WEEK DOWN!NEXT STOP... WEEK 2 WORKOUTS

www.bootytransformation.com

Documents

WEEK1