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WEEK 2 WORKOUTS
WEEK 2 WORKOUTS
3
Week 2 Overview
Day 8
Day 9
11
Day 10
14
Day 11
17
Day 12
19
Day 13
21
Day 14
WEEK 2 OVERVIEW
Remember, every exercise and circuit in the booty challenge has a video for you to watch and perfect.
If you are unsure at anytime, just give them a look.
Ensure you stick to each of these points throughout the second week for maximum results.
Stepping It Up
1.
2.
3.
As you can see, the main way to step up your intensity is to add weight while still maintaining form
(posture, control, feel, range of movement).
So for each exercise and session in week 2, think about adding weight to an exercise you arent using it
on (even 2.5kg addition is better than none), or slightly increasing your weight
Remember adding weight DOES NOT come at the expense of holding good form. So if you notice you
cant hold form anymore or just drop the weight a little for the rest of the sets/circuit etc.
4.
5.
6.
Recap
7.
8.
9.
10.
11.
12.
Date:
to
Week 2
DAY 8: Overview
CLEAN EATING NON-NEGOTIABLES
EXERCISE NON-NEGOTIABLES
1.
2.
THE WORKOUT
BOOTY BOOSTER
Personalise or Step It Up
BOOTY BOOSTER
Personalise or Step It Up
THE WORKOUT
Deadlift: Barbell or Kb
Rep Goal: 10
Sets: 3
Rest: 45 seconds
No Boosters
No Boosters
No Boosters
No Boosters
Rep Goal: 10
Sets: 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.
Option 2:
Substitute a 'Booty Basher' session or Cardio Sub Class instead.
CARDIO SUB
No equipment required
Home/Park:
If you are too sore today, lets make your Cardio Sub another FBW, 1 hour minimum at a good pace but lets give our legs a
good loosen up while still maxing our fat burning potential!
This will equal 2 x FBWs today which is awesome!
DAY 9: Overview
CLEAN EATING NON-NEGOTIABLES
EXERCISE NON-NEGOTIABLES
1.
2.
THE WORKOUT
BOOTY BOOSTER
Personalise or Step It Up
Advanced:
Instead of 8 x 30 second rotations, do
4 x 1 minute rotations.
THE WORKOUT
The Power of 20
No Boosters
No Boosters
CARDIO SUB
Home/Park:
If you are too sore for the Burner today you have 4 options
1.
An upper body sub day
2.
A FBW double up (IE 2 x fat burning walks)
3.
A Booty challenge Bender session (to release your tired muscles)
4.
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.
10
EXERCISE NON-NEGOTIABLES
1.
2.
THE WORKOUT
BOOTY BOOSTER
Personalise or Step It Up
As:
Perform all Cardio sections at below
70% intensity.
Focus on Control and intensity in each
lift. Get the most out of each rep
Refuel IMMEDIATELY after training
within 20mins you need protein and
some carbs.
KB Swing Practice
Watch the video of the Kettle Bell
Deadlift and then the swing.
Start on a light weight and focus on
using you arms as little as possible.
Kb Swing
Just like the Kb Deadlift except you
stand up with more power and let
your hips drive forward quickly using
your glutes and hammys.
Do not try to swing the kb by using the
strength of your arms.
**At any point if you start feeling the
Kb Swing in your lower back. Stop,
reset you positioning and try again.
11
THE WORKOUT
Hammy Fire
1. 15 x KB Swings
2. 10m Reverse Shuttle x 5
(run backwards to the line then
run forward)
3. 5 x Modified Turkish Get Up
4. 30 x Shuffle Jumps (quick)
No Boosters
As:
0 = 15 x Single Leg Butt Raises each leg
(hold a weight on your stomach if you
can)
0 = 50 x butt raises
1 = 20 x burpees
2 = 30 x reverse lunges (each side)
3 = 20 x heavy weighted Db sumo
squat (50 reps if no weight)
4 = 20 x swimmers and
10 x surfing burpees
5 = 1 min x pulsing wide leg
squat hold
6 = 4 x squat and donkey kick
(hold the kick back for 2 seconds)
and 20 lateral hops x 10 sets
7 = 40 x curtsy squats
8 = 12 x Ultimate Lunges
9 = 3 x squat jumps + 10 flat out high
knees x 10 sets
Last Girl Standing - Bonus Finish for
anyone who can still stand
Do a Jump Squat then run a 10 metre
shuttle
12
HOME / PARK
No Equipment Required
If you dont have equipment for the Kettle Bell Circuit:
Swap in the Full Turkish Get Up for the kettle bell. See video for the steps.
I promise you once you get this exercise down and can do it well, your butt will thank you for the rest of your life!
13
EXERCISE NON-NEGOTIABLES
1.
2.
THE WORKOUT
BOOTY BOOSTER
Personalise or Step It Up
Smith Squat
Sets: 3
Rep Goal: 10
Rest: 45 seconds between each set
As:
Dont do drop set Demolition
(Last Exercise)
Bs:
Ensure your rep range is at 15s or no
less than 12. Concentrate on full range
of movement.
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, reset, reduce
range, squeeze your butt and ensure you
arent rounding as you lower.
14
BOOTY BOOSTER
Personalise or Step It Up
No Boosters
Sets: 3
Rep Goal: 10
Rest: 30 Seconds between sets
Cable SL Leg Extension
Sets: 3
Rep Goal: 15
No Boosters
No Boosters
15
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 cheaply.
Option 2:
Substitute a Booty Basher session or Cardio Sub Class instead.
CARDIO SUB
FBW - 1 Hour Fat Burning Walk at moderate intensity
16
EXERCISE NON-NEGOTIABLES
1.
2.
BOOTY BOOSTER
Personalise or Step It Up
17
CARDIO SUB
3 - Standing Series
Standing half Moon
Standing Separate knee
Triangle
Down dog, walk hands to feet and
kneel in hero pose
Gym:
The Cardio Triad (30 mins)
4 mins on treadmill (incline), then
5 mins on bike, 5 mins on rower
[at 50% max]
3 mins: treadmill, bike, rower
[at 60-70% max]
2 mins: Treadmill, bike, rower
[at 80-90% max]
1 min: Treadmill, bike, rower
[at 100%]
Then walk for 5 minute cool down
and stretch glutes, hammys,
calves.
4 - Kneeling Series
Hero
Childs Pose or Tortoise
Rabbit
Walk hands forward to tabletop
Thread the needle pose
Camel pose
(big hip flexor openers)
Fixed Firm Pose
(big hip flexor openers)
Back into down dog
(really push your sit bones to the
sky and heels to the earth)
Home/Park:
Swap the above gym version:
Treadmill = shuttles
Bike = Skipping
Rower = Mini Combo:
(10 crunches and 10 butt raises),
repeat until time
18
EXERCISE NON-NEGOTIABLES
1.
2.
BOOTY BOOSTER
Personalise or Step It Up
Advanced:
Swap the reverse lunge for a split lunge
jump. (but dont sacrifice your ROM.
Still ensure your back knee caresses
the ground so each lunge is as deep as
possible)
Adductor Adulation
As:
Refuel IMMEDIATELY after training
within 20 minutes, you need protein
and some carbs.
19
BOOTY BOOSTER
Personalise or Step It Up
As: Add as much weight as you can
HOME / PARK
No Equipment Required
Same as Day 13 Gym Program
CARDIO SUB
No equipment required
No Subs!! Do this program
20
No Boosters
EXERCISE NON-NEGOTIABLES
1.
2.
BOOTY BOOSTER
Personalise or Step It Up
As:
Refuel IMMEDIATELY after training
within 20 minutes, you need protein
and some carbs.
Bs:
Add in a 30 to 60 minute FBW after
the session.
21
THE WORKOUT
No Boosters
No Boosters
No Boosters
22
CARDIO SUB
FBW - Just hit up a FBW, ride or swim if you are too sore to complete todays session.
23
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