Вы находитесь на странице: 1из 28
28 DAYS TO YOUR BEST BOOTY! WEEK 1 WORKOUTS

28 DAYS TO YOUR BEST BOOTY!

28 DAYS TO YOUR BEST BOOTY! WEEK 1 WORKOUTS

WEEK 1 WORKOUTS

WEEK 1 WORKOUTS 3 Pre-Start Essentials 6 Week 1 Overview 7 Week 1 Goal Sheet
WEEK 1 WORKOUTS 3 Pre-Start Essentials 6 Week 1 Overview 7 Week 1 Goal Sheet
WEEK 1 WORKOUTS
WEEK 1 WORKOUTS
WEEK 1 WORKOUTS 3 Pre-Start Essentials 6 Week 1 Overview 7 Week 1 Goal Sheet 8

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

2

Sheet 8 Day 1 11 Day 2 14 Day 3 17 Day 4 19 Day 5
PRE START ESSENTIALS DO NOT Start the 28 day challenge until you have gone through

PRE START ESSENTIALS

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

1)

28 DAY PREP

• Shopping list from Clean Eating Guidelines

• Food Prep

• Print off your Weight Record Sheet

• Print off your workouts

• Read your Exercise Manual or watch the online videos

2) ASHY’S PRE LIFTING MUST DO’S

1. Core Activation and Motor Control - Watch Ashy’s Core Essentials video before starting

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 particular exercise before:

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

• For the first set of each exercise, choose a weight you think you can do 15 reps of (this might be no weight!). Lift the weight and keep going until you absolutely cannot lift anymore (or until you can’t hold form as mentioned 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 lift. Adjust the resistance until 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

3

somewhere between 12-15. If you haven’t done one of the circuits before: • Watch the video
4) EQUIPMENT AND LOCATION OPTIONS: Each day has a gym and home/park location option: •

4) EQUIPMENT AND LOCATION OPTIONS:

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

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

• 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 options:

o

Choose a more advanced body weight option

o

Add some weight with whatever you have got at home

- Add bottles of water or anything heavy into a back pack and wear this while doing squats etc

- Invest in a 10kg and 20kg kettle 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 Kettle 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 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. Do an upper body or core substitute day (find 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 tired 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 nutrition. 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

of your meals or snacks. Recovery is important if you are having a rest day so
7) LEARN HOW TO FILL IN YOUR WEIGHT RECORD SHEET FOR BUILDER DAYS This record

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 off a weight record sheet

Step 2: Write down the exercises you will be performing from the program

Step 3: Where it says set

is where you write the reps you completed.

|

the first blank space is where you write the weight you are lifting for this set, and the second

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 different training phases.

may have learned, struggled with or were really proud of! * See page 20 to learn

5

may have learned, struggled with or were really proud of! * See page 20 to learn
Ensure you stick to each of these points throughout the first week for maximum results!
Ensure you stick to each of these points throughout the first week for maximum results!

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

Clean Eating Non Negotiables

• Limit refined sugars

• 2-3L of water per day

• Limit starchy carbs after breakfast

• Small portion 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, after 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 options:

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 tired muscles)

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

The Basics

• Your level of fitness and experience will dictate how you progress through the program.

• If you are feeling sore there is always an option (see exercise non negotiables above)

• If you skip a session, don’t waste time beating 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.

Remember!
Remember!
the exercise manual for how to perform these correctly. Form is the absolute key to your

6

the exercise manual for how to perform these correctly. Form is the absolute key to your

Date:

to

Week 1

Date: to Week 1 My motto for the week: Positive affirmations for the Week: Training Goals:

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:

7

/ 10

week I am letting go of: This week I am taking charge of: My commitment rating
DAY 1: Overview CLEAN EATING NON-NEGOTIABLES • Limit refined sugars • 3L of water •

DAY 1: Overview

CLEAN EATING NON-NEGOTIABLES

• Limit refined sugars

• 3L of water

• Limit Starchy Carbs after breakfast

• Small portion of protein with every meal or snack

DAY 1: Essentials

GYM OR HOME GYM

EXERCISE NON-NEGOTIABLES

1. 1 x 60min FBW (Fat Burning Walk):

You can do this either before your session, after your session or at opposite ends of the day IE FBW in morning or evening

2. 1 x BW (Booty Workout)

THE WORKOUT

ROM / SESSION GOAL

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 first 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, lift this weight and keep going til you absolutely cannot lift anymore. Adjust until this equals somewhere between 12-15 repetitions. If you couldn’t get to 15 reps with your body weight, then this is your starting 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 Reps: 20 Sets: 1

If you can make 20 standard body weight squats easily, you can move onto the below program as is.

No Boosters

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

Kettle Bell(Kb) or Dumbell (Db) Squats Reps: 12-15 Sets: 4 Rest: 45 seconds between sets

ROM Goal: As low as you can while maintaining straight spine.

Start light (or even with no weight), but add more weight or a weight vest if you can hit the rep goal with good form.

8

Start light (or even with no weight), but add more weight or a weight vest if
DAY 1: Essentials cont. GYM OR HOME GYM THE WORKOUT TIPS & SESSION GOAL /

DAY 1: Essentials cont.

GYM OR HOME GYM

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

Leg Press:

 

Feet at top of plate and weight through heels for maximum glut and hammy activation. 3 second count on eccen- 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)

Reps: 15 Sets: 4 Rest: 45 Seconds between sets

ROM Goal: 90˚ angle at knees Remember your lifting tips.

Db Reverse Lunge Reps: 12 each leg Sets: 4 Rest: 45 seconds

ROM Goal: Back knee just off the ground (but this can be reduced if you aren’t strong enough to maintain your control and posture).

Really try to feel your butt and hamstring doing the majority of the work. As you lift push through your heels to help activate and feel these muscles.

Smith Squat Reps: 12 Sets: 4 Rest: 45 seconds between each leg

As deep as you can maintain neutral spine ( check yourself out side on in the mirror. As you squat down you will notice as you go lower there will be a point where your pelvis tucks under and your spine changes. This is where you will go down to).

No Boosters

HOME OR PARK

Option 1:

Your choice of either a ‘Basher’ or ‘Burner’ session from any of the days in this program.

Option 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 Butt Raise: Sets: 4, Reps: 15 each leg (5 second isometric hold at the top of each repetition)

9

45 secs Single Leg Butt Raise: Sets: 4, Reps: 15 each leg (5 second isometric hold
How your Weight Sheet Should Look after day 1 : Remember your first set is

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.

your first set is a really light weight and you don't write it down. This set

10

your first set is a really light weight and you don't write it down. This set
DAY 2: Overview CLEAN EATING NON-NEGOTIABLES • Limit refined sugars • 3L of water •

DAY 2: Overview

CLEAN EATING NON-NEGOTIABLES

• Limit refined sugars

• 3L of water

• Limit Starchy Carbs after breakfast

• Small portion of protein with every meal or snack

DAY 2: Booty Basher

GYM OR HOME GYM

with every meal or snack DAY 2: Booty Basher GYM OR HOME GYM EXERCISE NON-NEGOTIABLES 1.

EXERCISE NON-NEGOTIABLES

1. 1 x 60min FBW (Fat Burning Walk):

You can do this either before your session, after your session or at opposite ends of the day IE FBW in morning or evening

2. 1 x BW (Booty Workout)

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

 

Ashy’s Dynamic Warm Up

Ashy’s 150 AMRAP

Kettlebell Deadlift:

Advanced Option:

1.

50 x skips (or star jumps) as fast as possible

Hinge from the hips. Minimal bend in the knees and no movement of

Add weight to squat and curtsy (hold at your chest).

2.

15 x Kettlebell Deadlift Weight: heavy enough to be able to just lift 20 in a row

your shins. Fight to keep your spine in neutral and if doing correctly you will feel in your butt and hammys. If there

Change the 30 step ups to 30 high box step downs (really making it tough to get back up).

3.

40 x Lateral Hops

is any pain in your lower back, check

4.

10 x Squat + Curtsy

your form cues in the video or exercise

 

5.

30 x Step Ups (small step, fast)

manual.

Add 5kg weight to the Turkish get ups.

6.

5 x Modified Turkish Getups

 

Modified Turkish Get Up:

Repeat as many times as you can in 15 minutes.

Resist the temptation to relax at the bottom. Jump straight back up!

Each full rotation = 150 reps, so count up your reps at the end to give you a total to beat next time!

11

back up! Each full rotation = 150 reps, so count up your reps at the end
DAY 2: Booty Basher cont. GYM OR HOME GYM THE WORKOUT TIPS & SESSION GOAL

DAY 2: Booty Basher cont.

GYM OR HOME GYM

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

5 min Killer Cardio Intervals (KCI) 1 minute ride/row/run/skip recovery

Believe in yourself and keep moving!

A’s: Don’t do the KCI circuit. Also do not do the Optional Bonus Section at the end of today’s workout.

 

Then

30

seconds flat out & 10 seconds easy

 

Repeat the second part for 4 minutes (6 rotations)

Ashys Mini Butt Burner Butt Raise x 30 seconds (with adduction activation)

Butt Raise:

No Boosters

Squeeze pilate ring, ball or towel between legs.

Wide Leg Squat Pulse x 30 seconds

Rest: 30 seconds Repeat: 4 times

RFT Challenge

Double Pulse Wide Leg squat Jump:

RFT Challenge Advanced Option:

1. 10 x Double Pulse Wide Leg Squat Jumps

Before jumping back up ensure you do 2 pulses at a 90˚ ROM.

Add Dumbbells held at your shoulders during the squat jumps.

2. 30 x Mountain Climbers

Repeat 5 times, as soon as you are finished you are done for today. Well Done!

Start the stop watch at the beginning of this set and write down your score to try and beat later!

Repeat 10 times instead of 5.

Optional Bonus Section

 

A’s: Do not do the Optional 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

run challenge! Run for 4 minutes, then do 10 knee push ups, 10 split lunges and
DAY 2: Booty Basher cont. HOME OR PARK Same as Day 2 Gym Program. Remember

DAY 2: Booty Basher cont.

HOME OR PARK

Same as Day 2 Gym Program. Remember your options 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 they 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 options:

Add bottles 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 lift safely

• Invest in a 10kg and 20kg kettlebell, dumbbell or weight plate

13

heavy around the house you can lift safely • Invest in a 10kg and 20kg kettlebell,
DAY 3: Overview CLEAN EATING NON-NEGOTIABLES • Limit refined sugars • 3L of water •

DAY 3: Overview

CLEAN EATING NON-NEGOTIABLES

• Limit refined sugars

• 3L of water

• Limit starchy carbs after breakfast

• Small portion of protein with every meal or snack

EXERCISE NON-NEGOTIABLES

1. 1 x 60min FBW (Fat Burning Walk):

You can do this either before your session, after your session or at opposite ends of the day IE FBW in morning or evening

2. 1 x BW (Booty Workout)

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

tomorrow instead. DAY 3: Booty Builder GYM OR HOME GYM THE WORKOUT TIPS & SESSION GOAL

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

 

Ashy’s Dynamic Warm Up

Smith Squat Rep Goal: 15 Sets: 3 Rest: 45 seconds between each set

Beginner ROM: 75˚ - 90˚

A’s: Really focus every session on getting protein into you within 20 minutes after your workout!! 'A's with Gym experience and who are confident with the exercises, change your 'rep goal' to 10. This means you MUST increase the weight used on Day 1.

Experienced ROM: as deep as you can maintain neutral spine

 

Advanced: try to raise heels and go on toes at the top of your lift (so some extra calf activation), but remember to press back into heels and focus on hammys and gluts for the rest of lift.

Smith Split Squat (front foot elevated 10cm - 20cm)

ROM Goal: 90˚ knee bend

Advanced: Use a barbell instead of a smith machine.

Rep Goal: 15 Sets: 3 Rest: 45 seconds between each leg

Really try to feel the butt and hammys on your front leg doing the most work here.

Intermediate: Stick with the smith machine until you can squat at least 70% of your body weight.

Beginner: Stick with smith machine squat and split squat until week 3 at least. Stay light and focus on form (posture, control, feel, range).

14

machine squat and split squat until week 3 at least. Stay light and focus on form
DAY 3: Booty Builder cont. GYM OR HOME GYM THE WORKOUT TIPS & SESSION GOAL

DAY 3: Booty Builder cont.

GYM OR HOME GYM

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

Deadlift: Barbell or Kettlebell Rep Goal: 15

ROM Goal: Down to wherever you can maintain neutral spine and the feeling of strength in your hammys and butt.

No Boosters

Sets: 3 Rest: 45 seconds

If your lower back starts to hurt, reset, reduce range, squeeze your butt more and ensure you aren’t rounding as you lower.

Leg Press Eccentric and Power 5 sec on the way down (eccentric phase), 1 second fast push up (concentric phase)

ROM Goal: 70˚ - 90˚ knee bend

Remember to place your feet towards the top of the foot plate in order to target your hammy’s and gluts more.

Rep Goal: 15 Sets: 3 Rest: 30 Seconds between sets

Super Set Finisher

This is the last exercise for today’s workout, ensure you maintain form and focus right til the end!

On your butt raise, push your weight through heels and wiggle toes to maximise hammy activation.

1. Db Reverse Lunge: 10 reps left leg

2. Single Leg Butt Raise (hold weight plate on top of thighs): 10 reps left leg

Repeat on other leg Sets: 3 (no rest in between)

15

Butt Raise (hold weight plate on top of thighs): 10 reps left leg Repeat on other
DAY 3: Booty Builder cont. HOME / PARK Equipment Required Same as Day 3 Gym

DAY 3: Booty Builder cont.

HOME / PARK Equipment Required

Same as Day 3 Gym Program with the following adjustments:

Smith Squat, Smith Split Squat, Deadlift, Super Set Finisher:

Replace the smith machine with a barbell, kettle bell or dumbbell. Alternatively, a back pack filled as heavy as is comfortable for you to lift. Anything heavy that is comfortable to lift could be used as a replacement Dumbbell.

Leg Press:

Swap to start learning the Single Leg Deadlift, Complete Turkish Get Up, Kettle Bell Deadlift and Kettle Bell Swing (as an non gym exerciser, these are your number 1 exercises to maximise functional strength and shape your booty!). Watch the Videos before trying them and start with 5kg weight for both. Unlike the modified 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

Option 1:

Do your choice: Either a ‘Basher’ or ‘Burner’ session from any of the days

Option 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 Butt Raise: Sets: 4, Reps: 15 each leg (5 second isometric hold at the top of each repetition)

CARDIO SUB

isometric hold at the top of each repetition) CARDIO SUB The Skip and Jog • 5

The Skip and Jog

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

5 minutes jogging

Repeat 3 times

16

(straight, running man, alternate legs, cross overs, double unders) • 5 minutes jogging • Repeat 3
DAY 4: Overview CLEAN EATING NON-NEGOTIABLES • Limit refined sugars • 3L of water •

DAY 4: Overview

CLEAN EATING NON-NEGOTIABLES

• Limit refined sugars

• 3L of water

• Limit Starchy Carbs after breakfast

• Small portion of protein with every meal or snack

EXERCISE NON-NEGOTIABLES

1. 1 x 60min FBW (Fat Burning Walk):

You can do this either before your session, after your session or at opposite ends of the day IE FBW in morning or evening

2. 1 x BW (Booty Workout)

DAY 4: Booty Burner & Bender

GYM / HOME GYM / HOME / PARK

4: Booty Burner & Bender GYM / HOME GYM / HOME / PARK THE WORKOUT TIPS

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

 

Ashy’s Dynamic Warm Up + 1 leg balance: 1 minute each leg

Burn Baby Burn

SL Deadlift:

B’s: Add a 30 minute Run or Cycle before the session (if you have time).

1.

Single Leg Deadlift : 1 minute left side

Hold in the T shape for 5 seconds.

2.

Plank: 30 seconds

 

3.

High Heel Squat Hold: 1 minute

Refuse to let the moving leg touch the floor through the entire exercise.

4.

Plank: 30 seconds

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

leg front, leg side, leg behind (see video): 1 minute 8. Plank: 30 seconds Repeat on
DAY 4: Booty Burner & Bender cont. GYM / HOME GYM / HOME / PARK

DAY 4: Booty Burner & Bender cont.

GYM / HOME GYM / HOME / PARK

THE WORKOUT: OPTION 1

BOOTY BENDER Ashy’s Yin Yoga Series Watch the video to learn the flow

1

– Kneeling hip series

Down dog transition to 3 legged dog Swan (right leg) transition Down dog Swan Left leg transition to dragon series

Dragon Warrior Dragon Triangle Lizard Down dog transition to 3 legged dog Repeat Dragon series on the other leg

Down dog (walking dog) Walk feet to toes Sit / lie in savasana

2

– Seated and lying series

Reclining eye of the needle Reclining spinal twist Repeat on other side and then grab your pilates band (or just a towel) for next series

Reclining big toe (use band) Big toe lateral leg Variation (band) Straight leg spinal twist (band) Repeat on other side

Wind Removing pose Happy baby Optional move to plow pose (feet touching floor behind head) or just hold happy baby Roll forward gently into butterfly Seated head to knee Seated separate leg Savasana

THE WORKOUT: OPTION 2

CARDIO SUBSTITUTE OPTION

BOOTY BENDER Ashy’s Foam Roller Release Watch the video to learn the flow

REPLACES BOOTY BENDER 30min treadmill or run challenge

Beginner challenge:

1.

Hip Flexors, Quads: Up and down, when hit tight spot (bend and extend)

1. 1 min slow

2. 30 seconds 70% intensity

1. 30 seconds 90% intensity

 

2. Repeat for 30 mins

2.

ITB

 

Advanced Challenge:

3.

TFL :Turn hips slightly on quad stretch

3.

30 seconds slow

4.

1 minute 70% intensity

 

5.

45 seconds 90%

4.

Adductors: almost in plank position, straddle roller

6.

Repeat for 30 minutes

5.

Gluts and Piriformis: Sit on it and cross leg, then drop leg down and roll on it (and an extend leg if you like)

 
 

6.

Hamstrings: from butt to just over knee. Can do one leg to increase tension.

7.

Calf: straight, inside, outside (IE side to side). Big circle with lower foot when on sore spot.

8.

Shins/Peroneals (runners, heels):

Prone kneeling position, cross leg across body so roller is on shin.

18

8. Shins/Peroneals (runners, heels): Prone kneeling position, cross leg across body so roller is on shin.
DAY 5: Overview CLEAN EATING NON-NEGOTIABLES • Limit refined sugars • 3L of water •

DAY 5: Overview

CLEAN EATING NON-NEGOTIABLES

• Limit refined sugars

• 3L of water

• Limit starchy carbs after breakfast

• Small portion of protein with every meal or snack

DAY 5: Booty Basher

of protein with every meal or snack DAY 5: Booty Basher GYM / HOME GYM /

GYM / HOME GYM / HOME / PARK

EXERCISE NON-NEGOTIABLES

1. 1 x 60min FBW (Fat Burning Walk):

You can do this either before your session, after your session or at opposite ends of the day IE FBW in morning or evening

2. 1 x BW (Booty Workout)

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

 

Ashy’s Dynamic Warm Up

Walk the Talk Choose 2 weights IE a 10kg plate and 5kg plate or 5kg and 2.5kg First set is heaviest weight, second is lightest, on the last set it is body weight.

Walking Lunge:

No Boosters

Each step forward ensure you still press down into the heel of your front leg and drive the movement forward with your front leg strength too.

3 Directional Lunges:

1. Walking lunge x 20 lunges

Watch the video. Perform the left, right and central lunge before stepping forward onto your next leg.

2. 3 Directional lunge x 10 lunge walks (30 movements)

3. Rotation Lunge x 10 lunges

 

4. Ultimate Lunge x 10 lunges (5 a side)

• Repeat at lighter weight

• Repeat at body weight

19

  4. Ultimate Lunge x 10 lunges (5 a side) • Repeat at lighter weight •
DAY 5: Booty Basher cont. GYM OR HOME GYM THE WORKOUT TIPS & SESSION GOAL

DAY 5: Booty Basher cont.

GYM OR HOME GYM

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

Jumpin Jumpin

Bench Straddle Squat Jump:

Experienced A’s who have done the majority of exercises in the ‘jumpin jumpin circuit’ - Add weight to exercises 1, 3 and 5. Aim for control and depth instead of speed

1.

Bench Straddle Squat Jump

Watch video for correct form - Wide Squat over bench or step , Jump and land both feet on bench, Jump down and squat till your bum hits the bench (add weight for advanced).

2.

Can Cans

3.

Squat Jump (forward/Back)

4.

Bear Walks

5.

Switch lunge jumps (or split squats for begineers)

 

6.

20m Shuttle Run x 5 or 100 skips or 100 hussles

 

Repeat for 10 minutes

Burpee EMOM (8 minutes) Every minute on the minute, complete the following:

If you fail to get them out in the round, the next round your total goes down by 1 (eg. 4 for beginner or 9 for advanced etc). Your goal is to finish the 8 minutes on the number you started on!

No Boosters

1. Beginners: 5 Hand release Burpees and 5 Butt Raises (see video).

2. Advanced: 10 Hand release Burpees and 5 Butt Raises

 

The Turkish Get Up

Watch the video first and practice at home before trying in public! This is one of the most beneficial and difficult exercises on Earth.

No Boosters

Start on 5kg weight

10 x TGU

3 minutes cardio at 60% intensity (run, skip, bike, row)

 

8 x TGU

3 minutes cardio at 75%

6 x TGU

1 minute cardio at 100%

 

20

  • 8 x TGU • 3 minutes cardio at 75% • 6 x TGU •
DAY 5: Booty Basher cont. HOME / PARK No equipment required Same as Day 5

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 times 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 times and cool down stretch.

21

Mix: Jog 2 minutes (at a pace you can just maintain) then walk 1 minute. Repeat
DAY 6: Overview CLEAN EATING NON-NEGOTIABLES • Limit refined sugars • 3L of water •

DAY 6: Overview

CLEAN EATING NON-NEGOTIABLES

• Limit refined sugars

• 3L of water

• Limit Starchy Carbs after breakfast

• Small portion of protein with every meal or snack

DAY 6: Booty Builder

of protein with every meal or snack DAY 6: Booty Builder GYM / HOME GYM /

GYM / HOME GYM / HOME / PARK

EXERCISE NON-NEGOTIABLES

1. 1 x 60min FBW (Fat Burning Walk):

You can do this either before your session, after your session or at opposite ends of the day IE FBW in morning or evening

2. 1 x BW (Booty Workout)

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

GOAL / FOCUS BOOTY BOOSTER Personalise or Step It Up Ashy’s Dynamic Warm Up Time to
Ashy’s Dynamic Warm Up Time to start stepping it up weight wise!! You had better
Ashy’s Dynamic Warm Up
Time to start stepping it up weight wise!!
You had better not be still lifting the same weight as you did in the first 'Booty Builder' session.
It is really easy to get into the habit of going through the motions when we train,
but if you do you won’t get the results you desire. Try to push every rep to your best ability.
Beginners ROM Goal: 75˚ - 90˚

Experienced ROM Goal: as deep as you can maintain neutral spine

Smith Squat Rep Goal: 10 Sets: 3 Rest: 45 seconds between each set

All B’s: Keep rep range at 15 (endurance phase), but ensure you are only just able to get 15 out. 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

unless you absolutely cannot go any further OR you lose form. Lets move your rest period
DAY 6: Booty Builder cont. GYM OR HOME GYM THE WORKOUT TIPS & SESSION GOAL

DAY 6: Booty Builder cont.

GYM OR HOME GYM

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

Smith Split Squat (front foot elevated 10cm - 20cm)

You’ve got this!

B’s remember your boosters for today!

Sets: 3 Rep Goal: 10 Rest: 45 seconds between each leg

Deadlift: Barbell or Kb Sets: 3 Rep Goal: 10 Rest: 45 seconds

ROM Goal: Down to wherever you can maintain neutral spine and the feeling of strength in your hammys and butt. If your lower back starts to hurt, re-set, reduce range, squeeze your butt more and ensure you aren’t rounding as you lower.

B’s remember your boosters for today!

Leg Press Eccentric and Power 5 second slow lower on the way down (eccentric phase), 1 second fast push up (concentric phase)

Remember your lifting tips

B’s remember your boosters for today!

Rep Goal: 10 Sets: 3:

Rest: 30 seconds between sets

Drop Set Demolition

This is the last workout for today, make sure you go home without any regrets!

B’s remember your boosters for today!

1. Kb/db Sumo Squat (20kg) x 10

2. Jumping Jacks x 10

 

3. Cross Over Jumps

Repeat 3 more times (4 sets total), dropping the Kb weight slightly each time

No rest in between sets

23

Jumps Repeat 3 more times (4 sets total), dropping the Kb weight slightly each time No
DAY 6: Booty Builder cont. HOME / PARK Equipment Required Same as Day 3 Gym

DAY 6: Booty Builder cont.

HOME / PARK Equipment Required

Same as Day 3 Gym Program with the following adjustments:

Smith Squat, Smith Split Squat, Deadlift, Super Set Finisher:

Replace the smith machine with a barbell, kettle bell or dumbbell if that is all you have. At worst a back pack filled as heavy as possible, or anything heavy that is comfortable to lift could be used as a replacement Dumbbell.

Leg Press:

Swap for Single Leg Deadlift, Complete Turkish Get Up, Kettle Bell Deadlift and Kettle Bell Swing (as a non gym exerciser, these are your number 1 exercises to maximise functional strength and shape your booty!).

Watch the Videos before trying them and start with 5kg weight for both. Unlike the modified 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

Option 1:

See the home/park section above and try to use any object at home that you can lift safely and comfortably that will add weight to your training. Back packs, suit cases with handles, get a bag and fill with sand.

Resistance is the absolute key in the 'Booty Builder', so I would recommend you investing in some weights soon, or read your exercise manual for other options or ways to make your own inexpensive options.

Option 2:

Substitute a 'Booty Basher' session or 'Cardio Sub Class' instead. 'A' girls who struggle to add muscle, remember to add rest periods to a 'Basher' session and cut any high intensity cardio options and replace with rest.

Option 3:

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

CARDIO SUB

DAY 7: Overview CLEAN EATING NON-NEGOTIABLES • Limit refined sugars • 3L of water •

DAY 7: Overview

CLEAN EATING NON-NEGOTIABLES

• Limit refined sugars

• 3L of water

• Limit starchy carbs after breakfast

• Small portion of protein with every meal or snack

EXERCISE NON-NEGOTIABLES

1. 1 x 60min FBW (Fat Burning Walk):

You can do this either before your session, after your session or at opposite ends of the day IE FBW in morning or evening

2. 1 x BW (Booty Workout)

DAY 7: Booty Basher & Bender

GYM / HOME GYM

Workout) DAY 7: Booty Basher & Bender GYM / HOME GYM THE WORKOUT TIPS & SESSION

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

 

Ashy’s Dynamic Warm Up

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

The goal of the stairway session is to not only complete the exercise within the minute, but to add an extra rep in the next minute until you cannot complete the task, for example:

A’s: Refuel IMMEDIATELY after training within 20mins you need protein and some carbs.

1 metre Frog jumps Rep Start: 10 Time: 1 minute continuous rounds Sets: Keep adding 1 rep every minute until you cannot complete the rep goal in the 1 minute timeline. If you finish your reps before the minute ends you get to rest.

Minute 1: 10 reps Minute 2: 11 reps Minute 3: 12 reps Until you can’t get it out!!

1 metre Frog Jumps 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 be- comes tougher and tougher and ends quickly

25

count to your total.   This circuit starts slow, but quickly be- comes tougher and tougher
DAY 7: Booty Basher & Bender Cont. GYM OR HOME GYM THE WORKOUT TIPS &

DAY 7: Booty Basher & Bender Cont.

GYM OR HOME GYM

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

Skip Stop

Try to not drop the weight you started with.

A’s: In the skip stop circuit, rest instead of skipping.

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)

Each rotation goes up in burpees and modified gets ups until you hit 10 reps. Then go back down until time is up 1,2,3,4,5,6,7,8,9,10,9,8 etc

Advanced girls: Try the boomerang burpee instead. (please watch the video first)

1 x Burpee or 1 x Boomerang Burpee (forward Jump and 180)

1 x 20m Shuttle Sprint

 

1 x Modified Get Up

 

20 x Lateral Hops or 20 x Lateral Tuck Jump Hops (advanced)

 

26

  • 1 x Modified Get Up   • 20 x Lateral Hops or 20 x
DAY 7: Booty Basher & Bender cont. GYM / HOME GYM / HOME / PARK

DAY 7: Booty Basher & Bender cont.

GYM / HOME GYM / HOME / PARK

THE WORKOUT: OPTION 1

BOOTY BENDER Ashy’s Yin Yoga Series Watch the video to learn the flow

1

– Kneeling hip series

Down dog transition to 3 legged dog Swan (right leg) transition Down dog Swan Left leg transition to dragon series

Dragon Warrior Dragon Triangle Lizard Down dog transition to 3 legged dog Repeat Dragon series on the other leg

Down dog (walking dog) Walk feet to toes Sit / lie in savasana

2

– Seated and lying series

Reclining eye of the needle Reclining spinal twist Repeat on other side and then grab your pilates band (or just a towel) for next series

Reclining big toe (use band) Big toe lateral leg Variation (band) Straight leg spinal twist (band) Repeat on other side

Wind Removing pose Happy baby Optional move to plow pose (feet touching floor behind head) or just hold happy baby Roll forward gently into butterfly Seated head to knee Seated separate leg Savasana

THE WORKOUT: OPTION 2

BOOTY BENDER Ashy’s Foam Roller Release Watch the video to learn the flow

1.

Hip Flexors, Quads: Up and down, when hit tight spot (bend and extend)

2.

ITB

3.

TFL :Turn hips slightly on quad stretch

4.

Adductors: almost in plank position, straddle roller

5.

Gluts and Piriformis: Sit on it and cross leg, then drop leg down and roll on it (and an extend leg if you like)

6.

Hamstrings: from butt to just over knee. Can do one leg to increase tension.

7.

Calf: straight, inside, outside (IE side to side). Big circle with lower foot when on sore spot.

8.

Shins/Peroneals (runners, heels):

Prone kneeling position, cross leg across body so roller is on shin.

27

8. Shins/Peroneals (runners, heels): Prone kneeling position, cross leg across body so roller is on shin.
CONGRATULATIONS! ONE WEEK DOWN! NEXT STOP WEEK 2 WORKOUTS www.bootytransformation.com

CONGRATULATIONS! ONE WEEK DOWN!

NEXT STOP

WEEK 2 WORKOUTS

www.bootytransformation.com