WEEK1

28 DAYS TO YOUR BEST BOOTY! S TS WORKOU T 1 W WEEK 1

S TS WORKOU T 1 W WEEK 1

3

Pre-Start Essenals

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

2

PRE START ESSENTIALS DO NOT Start the 28 day challenge unl you have gone through this secon thoroughly!

1) 28 DAY PREP •

Shopping list from Clean Eang Guidelines

•

Food Prep

•

Print o your Weight Record Sheet

•

Print o your workouts

•

Read your Exercise Manual or watch the online videos

2) ASHY’S PRE LIFTING MUST DO’S 1.

Core Acvaon and Motor Control - Watch Ashy’s Core Essenals video before starng

2.

Understanding Form - Watch Ashy explain correct form and how you can ensure you minimise injury risk and maximise progress

3) FIRST LIFT TIPS FOR EACH EXERCISE If you haven’t done a parcular exercise before: •

Watch the video for each exercise you are not sure about, and let Ashy show you the correct form

•

For the rst set of each exercise, choose a weight you think you can do 15 reps of (this might be no weight!). Li the weight and keep going unl you absolutely cannot li anymore (or unl you can’t hold form as menoned in Ashy’s form video). Imagine you were being paid 1 million dollars for each rep you can get out! That is how hard you need to keep going before stopping your li. Adjust the resistance unl the amount of reps you can achieve when pushing hard and holding form equals somewhere between 12-15.

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

Watch the video and let Ashy show you

4) FAT BURNING WALKS FBW’S have been included as one of your ‘Non Negoables’ for each day - this is because they will really ensure you achieve amazing results. However I understand that for some people this is not possible eg. busy mums. Perhaps go for a 20 minute one instead, or head out in the aernoon with the kids (a couple of hours aer eang). If fat loss is your goal then these really will make the dierence - do what you can and don’t beat yourself up, just try your best. Always do your Booty Workout though!

3

4) EQUIPMENT AND LOCATION OPTIONS: Each day has a gym and home/park locaon opon: •

If you don’t have access to a gym, don’t stress. By smashing it out at home or the park, you will sll be able to achieve the results you desire. As you get stronger, just choose the harder body weight opons!

•

If you are doing an exercise at home on a ‘Builder’ day and you can reach the desired amount of reps easily but do not have any weights you have two opons: o

Choose a more advanced body weight opon

o

Add some weight with whatever you have got at home - Add boles of water or anything heavy into a back pack and wear this while doing squats etc - Invest in a 10kg and 20kg kele bell, dumb bell or weight plate - Change to a basher session...although if you are an A girl then adding resistance is key.

5) EQUIPMENT RECOMMENDED FOR BEST RESULTS •

Skipping Rope

•

Access to a gym or a squat rack / smith machine

•

Weights or Kele Bells to 20kg (weight plates, weight vest or home objects)

•

Foam Roller

All sessions can be done with just body weight

6) SWITCH IT UP DAYS Please understand you may get sore (this is a good thing), and some days it will be beer for you to do one of the below opons instead of the set program. As long as you do your Fat Burning Walk (FBW) and/or one of these opons you will sll be on track. There are 4 opons for missing one of the designated Booty Challenge workouts: a.

Do an upper body or core substute day (nd some example programs in the Subsitute Session PDF)

b.

A FBW double up (2 x Fat Burning Walks)

c.

A bender session (to release your red muscles). Watch the video of Ashy’s Total Body Yoga Release on your phone while you do a full body yoga session that will re-lengthen your muscles and have them feeling fresh for tomorrows workout

d.

Have a rest day and focus on your nutrion. Being extra clean and mindful of ensuring your energy intake needs to be less than when you are exercising. Ensure you drink your minimum water requirements, ensure you get a minimum 8 hours sleep, and have a protein shake as one of your meals or snacks. Recovery is important if you are having a rest day so that you can be raring to go tomorrow!

4

7) LEARN HOW TO FILL IN YOUR WEIGHT RECORD SHEET FOR BUILDER DAYS This record sheet will help track your progress like a pro, and allow you to see not just how hot your booty is becoming, but just how strong! Step 1: Print o a weight record sheet Step 2: Write down the exercises you will be performing from the program Step 3: Where it says set ___ | ___ the rst blank space is where you write the weight you are liing for this set, and the second is where you write the reps you completed. Step 4: Write any notes about things you may have learned, struggled with or were really proud of!

* See page 20 to learn about the dierent training phases.

5

W E I V R E V O 1 K E WE Ensure you sck to each of these points throughout the rst week for maximum results!

Clean Eating Non Negotiables •

Limit rened sugars

•

2-3L of water per day

•

Limit starchy carbs aer breakfast

•

Small poron of protein with every meal or snack

Exercise Non Negotiables 1.

1 x 60min FBW (Fat Burning Walk) every day on top of your standard session: You can do this either before your session, aer your session or at opposite ends of the day IE FBW in morning or evening

2.

1 x BW (Booty Workout) – OR if you are too sore SWITCH IT UP. You have 4 opons: a.

An upper body sub day

b.

A FBW double up (IE 2 x fat burning walks)

c.

A Booty challenge bender session (to release your red muscles)

d.

Have a rest day and focus on your nutrion. Being extra clean and mindful of ensuring your energy intake needs to be less than when you are exercising.

The Basics •

Your level of tness and experience will dictate how you progress through the program.

•

If you are feeling sore there is always an opon (see exercise non negoables above)

•

If you skip a session, don’t waste me beang up on yourself... let it go and get straight back on the horse the next day.

•

If you have a blow out on your diet, let it go (it can’t be changed) and focus on what you can do about it. The key to success is consistency and balance.

The Basic Exercises If you have never exercised before or if you are not an exercise professional, please watch the videos, and read the exercise manual for how to perform these correctly. Form is the absolute key to your long term success.

r e ! b m e m R e

6

Date:

to

Week 1

My motto for the week:__________________________________________________________ ____________________________________________________________________________ Positive afrmations 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

7

DAY 1: Overview CLEAN EATING NON-NEGOTIABLES

EXERCISE NON-NEGOTIABLES

•


1.

•

3L of water

You can do this either before your session, aer

•

Limit Starchy Carbs aer breakfast

your session or at opposite ends of the day IE

•


FBW in morning or evening 2.

1 x 60min FBW (Fat Burning Walk):

1 x BW (Booty Workout)

DAY 1: Essentials GYM OR HOME GYM

ROM / SESSION GOAL

THE WORKOUT

TIPS / BOOTY BOOSTER Personalise or Step It Up

Ashy’s Dynamic Warm Up

Today’s Workout: 30 Minute Max Out For each of the exercises today, complete a Warm Up Set rst with a light weight (or no weight) and correct form. I then want you to choose a weight you think you can do 15 reps with. For the second set, li  this weight and keep going l you absolutely cannot li anymore. Adjust unl this equals somewhere between 12-15 repeons. If you couldn’t get to 15 reps with your body weight, then this i s your starng point. Each set do as many as you can with good posture, control and range. You will be surprised how quickly your strength will increase as long as you hold form! Standard Body Weight Squats

If you can make 20 standard body

Reps: 20

weight squats easily, you can move

Sets: 1

onto the below program as is.

No Boosters

If you were unable to do these, then connue on, but please start with no weight or very light weight and slowly build up over me.

Kele Bell(Kb) or Dumbell (Db) Squats

ROM Goal: As low as you can while

Start light (or even with no weight),

Reps: 12-15

maintaining straight spine.

but add more weight or a weight vest

Sets: 4

if you can hit the rep goal with good

Rest: 45 seconds between sets

form.

8

DAY 1: Essentials cont. GYM OR HOME GYM

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

Leg Press:

ROM Goal: 90˚ angle at knees

Feet at top of plate and weight through

Reps: 15

Remember your liing ps.

heels for maximum glute and hammy

Sets: 4

acvaon. 3 second count on eccen-

Rest: 45 Seconds between sets

tric (remember this is the part where the plate is being lowered towards you) and 1 second on the concentric (pushing the plate away from you)

Db Reverse Lunge

ROM Goal: Back knee just o the

Really try to feel your bu and

Reps: 12 each leg

ground (but this can be reduced if you

hamstring doing the majority of the

Sets: 4

aren’t strong enough to maintain your

work. As you li push through your

Rest: 45 seconds

control and posture).

heels to help acvate and feel these muscles.

Smith Squat

As deep as you can maintain neutral

Reps: 12

spine ( check yourself out side on in

Sets: 4

the mirror. As you squat down you will

Rest: 45 seconds between each leg

noce as you go lower there will be a

No Boosters

point where your pelvis tucks under and your spine changes. This is where you will go down to).

HOME OR PARK Opon 1: Your choice of either a ‘Basher’ or ‘Burner’ session from any of the days in this program.

Opon 2: Wide Leg Wall Squat: Sets: 4, Work Period: 1 minute, Rest Period: 45 sec Reverse Lunge: Sets 4, Reps: 15 each leg, Rest period: 45 seconds between sets Split Squat (front foot Elevated): Sets: 4, Reps: 15 each leg, Rest Period: 45 secs Single Leg Bu Raise: Sets: 4, Reps: 15 each leg (5 second isometric hold at the top of each repeon)

9

10



•


1.

•

3L of water


•



•





DAY 2: Booty Basher GYM OR HOME GYM

THE WORKOUT




Ashy’s 150 AMRAP

Kelebell Deadli:

Advanced Opon:

50 x skips (or star jumps) as

Hinge from the hips. Minimal bend

Add weight to squat and curtsy

fast as possible

in the knees and no movement of

(hold at your chest).

15 x Kelebell Deadli

your shins. Fight to keep your spine in

Weight: heavy enough to be

neutral and if doing correctly you will

Change the 30 step ups to 30 high box

able to just li 20 in a row

feel in your bu and hammys. If there

step downs (really making it tough to

3.

40 x Lateral Hops

is any pain in your lower back, check

get back up).

4.

10 x Squat + Curtsy

your form cues in the video or exercise

5.

30 x Step Ups (small step, fast)

manual.

6.

5 x Modied Turkish Getups

1. 2.

Add 5kg weight to the Turkish get ups.

Modied Turkish Get Up: Repeat as many mes as you can in

Resist the temptaon to relax at the

15 minutes.

boom. Jump straight back up!

Each full rotaon = 150 reps, so count up your reps at the end to give you a total to beat next me!

11

DAY 2: Booty Basher cont. GYM OR HOME GYM

THE WORKOUT



5 min Killer Cardio Intervals (KCI)

Believe in yourself and keep moving!

A’s: Don’t do the KCI circuit. Also do

1 minute ride/row/run/skip recovery

not do the Oponal Bonus Secon at the end of today’s workout.

Then... 30 seconds at out & 10 seconds easy Repeat the second part for 4 minutes (6 rotaons) No Boosters

Ashys Mini Bu Burner

Bu Raise:

Bu Raise x 30 seconds

Squeeze pilate ring, ball or towel

(with adducon acvaon)

between legs.

Wide Leg Squat Pulse x 30 seconds Rest: 30 seconds Repeat: 4 mes

RFT Challenge 1. 2.

Double Pulse Wide Leg squat Jump:

RFT Challenge Advanced Opon:

10 x Double Pulse Wide Leg Squat

Before jumping back up ensure you do

Add Dumbbells held at your shoulders

Jumps

2 pulses at a 90˚ ROM.

during the squat jumps.

Start the stop watch at the beginning

Repeat 10 mes instead of 5.

30 x Mountain Climbers

Repeat 5 mes, as soon as you are

of this set and write down your score

nished you are done for today.

to try and beat later!

Well Done!

Oponal Bonus Secon

A’s: Do not do the Oponal Bonus.

30 min treadmill or run challenge! Run for 4 minutes, then do 10 knee push ups, 10 split lunges and repeat for 30 minutes.

12

DAY 2: Booty Basher cont. HOME OR PARK

Same as Day 2 Gym Program. Remember your opons if you have no equipment. Adding weight : Only start adding weight when you can do the exercises with perfect form (Posture, Control, Feel, Range of Movement), and you feel like you need to push harder. It is common when people start adding weight that t hey start 'reducing their form'. Please make 'perfect form' and not ' extra weight' your focus for week 1. If you feel you are ready to add weight to your workout, try these opons: •

Add boles of water or anything heavy to a back pack and make your own resistance

•

Add clothes to a backpack/suitcase

•

Use anything heavy around the house you can li safely

•

Invest in a 10kg and 20kg kelebell, dumbbell or weight plate

13



•


1.

•

3L of water


•



•





If you are really sore today, don’t worry this is normal it means you have been pushing hard! Congrats! Feel free to ’Switch It Up’ today, and do day 4 today and Day 3 Workout tomorrow instead.

DAY 3: Booty Builder GYM OR HOME GYM

THE WORKOUT




Smith Squat

Beginner ROM: 75˚ - 90˚

Rep Goal: 15

A’s: Really focus every session on geng protein into you within 20

Sets: 3

Experienced ROM: as deep as you can

minutes aer your workout!!

Rest: 45 seconds between each set

maintain neutral spine

'A's with Gym experience and who are condent with the exercises, change

Advanced: try to raise heels and go on

your 'rep goal' to 10. This means you

toes at the top of your li (so some

MUST increase the weight used on

extra calf acvaon), but remember

Day 1.

to press back into heels and focus on hammys and glutes for the rest of li.

Smith Split Squat

ROM Goal: 90˚ knee bend

(front foot elevated 10cm - 20cm)

Advanced: Use a barbell instead of a smith machine.

Really try to feel the bu a nd hammys Rep Goal: 15

on your front leg doing the most work

Intermediate: Sck with the smith

Sets: 3

here.

machine unl you can squat at least

Rest: 45 seconds between each leg

70% of your body weight. Beginner: Sck with smith machine squat and split squat unl week 3 at least. Stay light and focus on form (posture, control, feel, range).

14

DAY 3: Booty Builder cont. GYM OR HOME GYM

THE WORKOUT



Deadli: Barbell or Kelebell

ROM Goal: Down to wherever you can

No Boosters

Rep Goal: 15

maintain neutral spine and the feeling

Sets: 3

of strength in your hammys and bu.

Rest: 45 seconds If your lower back starts to hurt, reset, reduce range, squeeze your bu more and ensure you aren’t rounding as you lower.

Leg Press Eccentric and Power

ROM Goal: 70˚ - 90˚ knee bend

Remember to place your feet towards

5 sec on the way down (eccentric

the top of the foot plate in order to

phase), 1 second fast push up

target your hammy’s and glutes more.

(concentric phase) Rep Goal: 15 Sets: 3 Rest: 30 Seconds between sets

Super Set Finisher

This is the last exercise for today’s

On your bu raise, push your weight

1.

Db Reverse Lunge: 10 reps le leg

workout, ensure you maintain form

through heels and wiggle toes to

2.

Single Leg Bu Raise (hold weight

and focus right l the end!

maximise hammy acvaon.

plate on top of thighs): 10 reps le leg Repeat on other leg Sets: 3 (no rest in between)

15

DAY 3: Booty Builder cont. HOME / PARK Equipment Required Same as Day 3 Gym Program with the following adjustments: Smith Squat, Smith Split Squat, Deadli, Super Set Finisher: Replace the smith machine with a bar bell, kele bell or dumbbell. Alternavely, a back pack lled as heavy as is comfortable for you to li. Anything heavy that is comfortable to li could be used as a replacement Dumbbell. Leg Press:

Swap to start learning the Single Leg Deadli, Complete Turkish Get Up, Kele Bell Deadli and Kele Bell Swing (as an non gym exerciser, these are your number 1 exercises to maximise funconal strength and shape your booty!). Watch the Videos before trying them and start with 5kg weight for both. Unli ke the modied Turkish get up where your focus is speed, in these exercises your focus is control and posture. Reps: 12 Sets: 2-3

HOME / PARK No Equipment Required Opon 1: Do your choice: Either a ‘Basher’ or ‘Burner’ session from any of the days

Opon 2: •

Wide Leg Wall Squat: Sets: 4, Work Period: 1 minute, Rest Period: 45 sec

•

Reverse Lunge: Sets 4, Reps: 15 each leg, Rest Period: 45 seconds between sets

•

Split Squat (front foot elevated): Sets: 4, Reps 15 each leg, Rest Period: 45 secs

•

Single Leg Bu Raise: Sets: 4, Reps: 15 each leg (5 second isometric hold at the top of each repeon)

CARDIO SUB The Skip and Jog •

5 minutes skipping of your choice (straight, running man, alternate legs, cross overs, double unders)

•

5 minutes jogging

•

Repeat 3 mes

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•


1.

•

3L of water


•



•





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

THE WORKOUT




+ 1 leg balance: 1 minute each leg

Burn Baby Burn

SL Deadli:

B’s: Add a 30 minute Run or Cycle

Hold in the T shape for 5 seconds.

before the session (if you have me).

1.

Single Leg Deadli : 1 minute le side

2.

Plank: 30 seconds

3.

High Heel Squat Hold: 1 minute

Refuse to let the moving leg touch the

4.

Plank: 30 seconds

oor through the enre exercise.

5.

Crescent Lunge Hold: 1 minute

6.

Plank: 30 seconds

7.

1 Leg Balance Series: leg front, leg side, leg behind (see video): 1 minute

8.

Plank: 30 seconds

Repeat on right leg

17

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

THE WORKOUT: OPTION 1


CARDIO SUBSTITUTE OPTION

BOOTY BENDER

BOOTY BENDER

REPLACES BOOTY BENDER

Ashy’s Yin Yoga Series

Ashy’s Foam Roller Release

30min treadmill or run challenge

Watch the video to learn the ow


Beginner challenge: Hip Flexors, Quads: Up and down,

1.

1 min slow

Down dog transion to 3 legged dog

when hit ght spot (bend and

2.

30 seconds 70% intensity

Swan (right leg) transion

extend)

1.

30 seconds 90% intensity

2.

Repeat for 30 mins

1 – Kneeling hip series

1.

Down dog Swan Le leg transion to dragon series

2.

ITB

Advanced Challenge: Dragon

3.

Warrior Dragon

TFL :Turn hips slightly on quad

3.

30 seconds slow

stretch

4.

1 minute 70% intensity

5.

45 seconds 90%

6.

Repeat for 30 minutes

Triangle Lizard

4.

Adductors: almost in plank posion, straddle roller

Down dog transion to 3 legged dog Repeat Dragon series on the other leg 5.

Glutes and Piriformis: Sit on it and

Down dog (walking dog)

cross leg, then drop leg down and

Walk feet to toes

roll on it (and an extend leg if you

Sit / lie in savasana

like)

2 – Seated and lying series

6.

Hamstrings: from bu to just over

Reclining eye of the needle

knee. Can do one leg to increase

Reclining spinal twist

tension.

Repeat on other side and then grab your pilates band (or just a towel) for

7.

Calf: straight, inside, outside (IE side to side). Big circle with lower

next series

foot when on sore spot. Reclining big toe (use band) Big toe lateral leg Variaon (band)

8.

Shins/Peroneals (runners, heels):

Straight leg spinal twist (band)

Prone kneeling posion, cross leg

Repeat on other side

across body so roller is on shin.

Wind Removing pose Happy baby Oponal move to plow pose (feet touching oor behind head) or just hold happy baby Roll forward gently into buery Seated head to knee Seated separate leg Savasana

18



•


1.

•

3L of water


•



•





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

THE WORKOUT




No Boosters

Walk the Talk

Walking Lunge:

Choose 2 weights IE a 10kg plate and

Each step forward ensure you sll press

5kg plate or 5kg and 2.5kg

down into the heel of your front leg

First set is heaviest weight, second

and drive the movement forward with

is lightest, on the last set it is body

your front leg strength too.

weight.

3 Direconal Lunges: 1.

Walking lunge x 20 lunges

Watch the video. Perform the le,

2.

3 Direconal lunge x 10 lunge

right and central lunge before stepping

walks (30 movements)

forward onto your next leg.

3.

Rotaon Lunge x 10 lunges

4.

Ulmate Lunge x 10 lunges (5 a side)

•

Repeat at lighter weight

•

Repeat at body weight

19

DAY 5: Booty Basher cont. GYM OR HOME GYM

THE WORKOUT



Jumpin Jumpin

Bench Straddle Squat Jump:

Experienced A’s who have done the

1.

10 x Bench Straddle Squat Jump

Watch video for correct form - Wide

majority of exercises in the ‘jumpin

2.

20 x Can Cans

Squat over bench or step , Jump and

jumpin

3.

10 x Squat Jump (forward/Back)

land both feet on bench, Jump down

exercises 1, 3 and 5 and increase your

4.

20 x Bear Walks

and squat ll your bum hits t he bench

reps to 15. Aim for control and depth

5.

10 x Switch lunge jumps

(add weight for advanced).

instead of speed .

Burpee EMOM (8 minutes)

If you fail to get them out i n the round,

No Boosters

Every minute on the minute, complete

the next round your total goes down by

the following:

1 (eg. 4 for beginner or 9 for advanced

circuit’

(or split squats for beginners) 6.

20m Shule Run x 5 or 100 skips or 100 hussles

Repeat for 10 minutes

etc). Your goal is to nish the 8 minutes 1.

Beginners: 5 Hand release

on the number you started on!

Burpees and 5 Bu Raises (see video). 2.

Advanced: 10 Hand release Burpees and 5 Bu Raises

The Turkish Get Up

Watch the video rst and pracce at home before trying in public! This is

Start on 5kg weight •

10 x TGU

•

3 minutes cardio at 60% intensity

one of the most benecial and dicult exercises on Earth.

(run, skip, bike, row) •

8 x TGU

•

3 minutes cardio at 75%

•

6 x TGU

•

1 minute cardio at 100%

20

No Boosters

-

Add

weight

to

DAY 5: Booty Basher cont. HOME / PARK No equipment required Same as Day 5 Gym Program using body weight

CARDIO SUB No equipment required Gym: 30 minute Jog/Walk Mix or Cycle Fast/Slow Mix: Jog 2 minutes (at a pace you can just maintain for the 2 minutes) then walk 1 minute. Repeat 10 mes and cool down stretch.

Home/Park: 30 minute Jog/Walk Fast/Slow Mix: Jog 2 minutes (at a pace you can just maintain) then walk 1 minute. Repeat 10 mes and cool down stretch.

21



•


1.

•

3L of water


•



•





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


THE WORKOUT



Time to start stepping it up weight wise!! You had beer not be sll liing the same weight as you did in the  rst 'Booty Builder' session. It is really easy to get into the habit of going through the moons when we train, but if you do you won’t get the results you desire. Try to push every rep to your best ability.

Smith Squat

Beginners ROM Goal: 75˚ - 90˚

Rep Goal: 10

All

B’s:

Keep

rep

range

at

15

(endurance phase), but ensure you are

Sets: 3

Experienced ROM Goal: as deep as you

only just able to get 15 out.

Rest: 45 seconds between each set

can maintain neutral spine

Your last set must be done to absolute failure eg. don’t stop at 15 reps unless you absolutely cannot go any further OR you lose form. Lets move your rest period from 45 seconds down to 30!

22

DAY 6: Booty Builder cont. GYM OR HOME GYM

THE WORKOUT



Smith Split Squat

You’ve got this!

B’s remember your boosters for today!

Deadli: Barbell or Kb

ROM Goal: Down to wherever you can


Sets: 3

maintain neutral spine and the feeling

Rep Goal: 10

of strength in your hammys and bu.

Rest: 45 seconds

If your lower back starts to hurt, re-set,

(front foot elevated 10cm - 20cm) Sets: 3 Rep Goal: 10 Rest: 45 seconds between each leg

reduce range, squeeze your bu more and ensure you aren’t rounding as you lower.

Leg Press Eccentric and Power

Remember your liing ps


This is the last workout for today, make


5 second slow lower on the way down (eccentric phase), 1 second fast push up (concentric phase) Rep Goal: 10 Sets: 3: Rest: 30 seconds between sets

Drop Set Demolion 1.

Kb/db Sumo Squat (20kg) x 10

2.

Jumping Jacks x 10

3.

Cross Over Jumps

sure you go home without any regrets!

Repeat 3 more mes (4 sets total), dropping the Kb weight slightly each me No rest in between sets

23

DAY 6: Booty Builder cont. HOME / PARK Equipment Required Same as Day 3 Gym Program with the following adjustments: Smith Squat, Smith Split Squat, Deadli, Super Set Finisher: Replace the smith machine with a bar bell, kele bell or dumbbell if that is all you have. At worst a back pack lled as heavy as possible, or anything heavy that is comfortable to li could be used as a replacement Dumbbell. Leg Press:

Swap for Single Leg Deadli, Complete Turkish Get Up, Kele Bell Deadli and Kele Bell Swing (as a non gym exerciser, these are your number 1 exercises to maximise funconal strength and shape your booty!). Watch the Videos before trying them and start with 5kg weight for both. Unlike the modied Turkish get up where your focus is speed, in these exercises your focus is control and posture. Reps: 12 Sets: 2-3

HOME / PARK No Equipment Required Opon 1: See the home/park secon above and try to use any object at home that you can li safely and comfortably that will add weight to your training. Back packs, suit cases with handles, get a bag and ll with sand. Resistance is the absolute key in the 'Booty Builder', so I would recommend you invesng in some weights soon, or read your exercise manual for other opons or ways to make your own inexpensive opons.

Opon 2: Substute a 'Booty Basher' session or 'Cardio Sub Cl ass' instead. 'A' girls who struggle to add muscle, remember to add rest periods to a 'Basher' session and cut any high intensity cardio opons and replace with rest.

Opon 3: Just do body weight, and control each movement more. Make each rep slower, so that the intensity increases without adding weight.

CARDIO SUB FBW - 1 Hour Fat Burning Walk at moderate intensity

24



•


1.

•

3L of water


•



•





DAY 7: Booty Basher & Bender GYM / HOME GYM

THE WORKOUT




Stairway to Booty Heaven

The goal of the stairway session is

A’s: Refuel IMMEDIATELY aer training

Keep increasing the reps each round

to not only complete the exercise

within 20mins you need protein and

unl you cannot complete them

within the minute, but to add an extra

some carbs.

within your 1 minute meline

rep in the next minute unl you cannot complete the task, for example:

1 metre Frog jumps

Minute 1: 10 reps

Rep Start: 10

Minute 2: 11 reps

Time: 1 minute connuous rounds

Minute 3: 12 reps

Sets: Keep adding 1 rep every minute

Unl you can’t get it out!!

unl you cannot complete the rep goal in the 1 minute meline. If you nish your reps before the minute ends you

1 metre Frog Jumps

get to rest.

Mark a line 1m apart In a wide squat, jump forward a minimum 1 metre, spin around quickly and jump back over the line. If you do not make the distance the jump doesn’t count to your total. This circuit starts slow, but quickly becomes tougher and tougher and ends quickly

25

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

THE WORKOUT



Skip Stop

Try to not drop the weight you started

A’s: In the skip stop circuit, rest i nstead

with.

of skipping.

Each rotaon goes up in burpees and

Advanced girls: Try the boomerang

1 x Burpee or 1 x Boomerang

modied gets ups unl you hit 10 reps.

burpee instead. (please watch the

Burpee (forward Jump and 180)

Then go back down unl me is up...

video rst)

•

1 x 20m Shule Sprint

1,2,3,4,5,6,7,8,9,10,9,8 etc

•

1 x Modied Get Up

•

20 x Lateral Hops or 20 x Lateral

•

Weighted Wall Squat (10 seconds) + Skipping Standard (50 seconds)

•

Weighted Wall Squat (20 seconds) + Skipping Boxers (40 seconds)

•

Weighted Wall Squat (30 seconds) + Skipping Double Unders or High Knees x 30 seconds

•

Wall squat (40 seconds) + Skipping Standard (20 seconds)

Repeat for 3 rounds

Beast Mode (5 min circuit) •

Tuck Jump Hops (advanced)

26

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



BOOTY BENDER

BOOTY BENDER

Ashy’s Yin Yoga Series

Ashy’s Foam Roller Release



1 – Kneeling hip series

1.

Hip Flexors, Quads: Up and down,

Down dog transion to 3 legged dog

when hit ght spot (bend and

Swan (right leg) transion

extend)

Down dog Swan Le leg transion to dragon series

2.

ITB

Dragon

3.

TFL :Turn hips slightly on quad stretch

Warrior Dragon Triangle Lizard

4.

Adductors: almost in plank posion, straddle roller

Down dog transion to 3 legged dog Repeat Dragon series on the other leg 5.

Glutes and Piriformis: Sit on it and

Down dog (walking dog)

cross leg, then drop leg down and

Walk feet to toes

roll on it (and an extend leg if you

Sit / lie in savasana

like)

2 – Seated and lying series

6.

Hamstrings: from bu to just over

Reclining eye of the needle

knee. Can do one leg to increase

Reclining spinal twist

tension.

Repeat on other side and then grab your pilates band (or just a towel) for

7.

Calf: straight, inside, outside (IE side to side). Big circle with lower

next series

foot when on sore spot. Reclining big toe (use band) Big toe lateral leg Variaon (band)

8.

Shins/Peroneals (runners, heels):

Straight leg spinal twist (band)

Prone kneeling posion, cross leg

Repeat on other side

across body so roller is on shin.

Wind Removing pose Happy baby Oponal move to plow pose (feet touching oor behind head) or just hold happy baby Roll forward gently into buery Seated head to knee Seated separate leg Savasana

27

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

www.bootytransformation.com

WEEK1

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