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28 DAYS TO YOUR BEST BOOTY! WEEK 4 WORKOUTS

28 DAYS TO YOUR BEST BOOTY!

28 DAYS TO YOUR BEST BOOTY! WEEK 4 WORKOUTS

WEEK 4 WORKOUTS

WEEK 4 WORKOUTS 3 Week 4 Overview 4 Week 4 Goal Sheet 5 Day 22
WEEK 4 WORKOUTS 3 Week 4 Overview 4 Week 4 Goal Sheet 5 Day 22
WEEK 4 WORKOUTS
WEEK 4 WORKOUTS
WEEK 4 WORKOUTS 3 Week 4 Overview 4 Week 4 Goal Sheet 5 Day 22 7

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Week 4 Overview

4

Week 4 Goal Sheet

5

Day 22

7

Day 23

10

Day 24

13

Day 25

15

Day 26

18

Day 27

19

Day 28

21

Week 5 & Beyond

2

23 10 Day 24 13 Day 25 15 Day 26 18 Day 27 19 Day 28
Final Week of your first 28 day program!! • Time to buckle down and bring
Final Week of your first 28 day program!! • Time to buckle down and bring

Final Week of your first 28 day program!!

• Time to buckle down and bring it home strong

• Every session, its all about perfect form and maximum intensity

Your nutrition is clean and on the money. After week 3’s focus on which foods and meals work best for you, you should hopefully be feeling more confident on which triggers you need to avoid and actions you need to do each day to help maximise your consistency.

Clean Eating Non Negotiables

1. Limit refined sugars

2. 3L of water per day

3. Limit starchy carbs after breakfast

4. Small portion of protein with every meal or snack

Exercise Non Negotiables

5. 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

6. 1 x BW (Booty Workout) – OR if you are too sore 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.

3

nutrition. Being extra clean and mindful of ensuring your energy intake needs to be less than

Date:

to

Week 4

Date: to Week 4 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:

4

/ 10

week I am letting go of: This week I am taking charge of: My commitment rating
DAY 22: Overview CLEAN EATING NON-NEGOTIABLES • Limit Refined Sugars • 3L of water •

DAY 22: 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 22: Booty Basher

GYM / HOME GYM Equipment Required

DAY 22: Booty Basher GYM / HOME GYM Equipment Required TIPS & SESSION GOAL / FOCUS
TIPS & SESSION GOAL / FOCUS
TIPS & SESSION GOAL / FOCUS

THE WORKOUT

BOOTY BOOSTER Personalise or Step It Up

Ashy’s Dynamic Warm Up Burpee Day: That’s right, your whole session is Burpees!!

Swim Star

1. 20 x Swimmers

2. 1 x Hand Release Burpee

3. 20 x Swimmers

4. 2 x Hand Release Burpees

Repeat, up to 10 burpees and back down to 1 again

Regular: no jump

Advanced: jump on burpee

Cardio Rest 5 minutes jog pace on your choice of treadmill, bike or rower

This is about 60-70% max intensity (once your Heart Rate stabilises after ‘Swim Star’)

Advanced = 2 minute rest only

A’s: fuel up before training and refuel IMMEDIATELY after training within 20 minutes, you need protein and some carbs. I really want you to do today even though it is endurance based. Just nail your nutrition and you will be fine!

Don’t do the Cardio Rest or skipping rest sections. Instead, rest up for a few minutes before doing the next circuit

B’s:

If you have time, do a 30minute walk straight after the session

5 minute Hold and Burp

1. Squat hold for 10 seconds

2. Surfing Burpees for 20 seconds

3. Rest for 30 seconds

Repeat X 5

5

Hold and Burp 1. Squat hold for 10 seconds 2. Surfing Burpees for 20 seconds 3.
DAY 22: Booty Basher GYM OR HOME GYM Equipment Required THE WORKOUT TIPS & SESSION

DAY 22: Booty Basher

GYM OR HOME GYM Equipment Required

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

The Demoniser Drop Set

Repeat, doing one less Burpee each

A’s remember your booster

10

x Boomerang Jump Burpee

time until you reach 1.

40

x Crunches

9 x Boomerang Jump Burpee

Watch the relating video for

40

x Crunches

'Boomerang Jump Burpee'

Skipping Rest Up

 

A’s remember your booster

Boxer Skips: 2 minutes

Double Under Practice: 2 minutes

2 minute change up: Skip slow for

 

10

seconds, then flat out for 10

seconds

Box Jump Burpee Star

 

A’s remember your booster

1. 40 seconds on 20 seconds off

2. 30 seconds on 30 seconds off

3. 20 seconds on 40 seconds off

4. 30 seconds on 30 seconds off

5. Boxer skips for 2 minutes

Repeat x 2

Slam Ball Burpee Finisher

This is your last exercise, give it all you’ve got!!!

A’s remember your booster

Slam Ball to ground, do a Burpee over the top of the slam ball, pick the slam ball up as you get up

Continue until you can do no more

 

HOME / PARK No Equipment Required

If no box or platform, just repeat the ‘Forward Jump Burpee’, but make the forward jump a minimum 1m length. If you don’t have a slam ball, use anything you can lift instead eg. a pillow case filled with sand, a backpack of plastic bags filled with sand, or filled with water bottles etc.

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eg. a pillow case filled with sand, a backpack of plastic bags filled with sand, or
DAY 23: Overview CLEAN EATING NON-NEGOTIABLES • Limit Refined Sugars • 3L of water •

DAY 23: 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 23: Booty Basher and Bender

GYM / HOME GYM Equipment Required

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 IE FBW in morning or evening 2. 1 x BW (Booty Workout) THE WORKOUT TIPS

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

 

Ashy’s Dynamic Warm Up

Butt Raise Activator

FOCUS Today we want to really push our inten- sity but at the same time be very aware of ‘where we are feeling each exercise’

A’s:

To pre-fire our hammy’s in preparation for our KB swings today

Refuel IMMEDIATELY after training

within 20mins you need protein and some carbs.

10 x Butt Raises with a 3 second hold at the top (Sets: 2)

 

In all of our squats, deadlifts and lunges

 

KB Swing Practice

Watch the video of the KB Deadlift and then the swing.

Start on a light weight and focus on using your arms as little as possible

we should be trying to feel our hammy’s and glutes working.

If you are only feeling your quads (front of legs) or your knees in certain exercises please stop, reset and refocus on pushing through your heels and activating these key muscles.

Hammy Fire

1. 15 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 Shuffle Jumps (quick)

Repeat, pyramiding down the KB Swings by 2 until you hit 1

7

Turkish Get Up 4. 30 Shuffle Jumps (quick) • Repeat, pyramiding down the KB Swings by
DAY 23: Booty Basher and Bender cont. GYM OR HOME GYM Equipment Required THE WORKOUT

DAY 23: Booty Basher and Bender cont.

GYM OR HOME GYM Equipment Required

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

Boxa Booster

 

No Boosters

(Holding 3 or 5kg weights)

20

x Uppercuts

10

x Lateral Duck and Extension Squats

10

x Wide Leg Double Pulse Squat Jump

Good Morning

 

No Boosters

10

x KettleBell Deadlifts (heavy)

10

x Monkey Walk Squats (with KB)

30

x High Knees

Repeat x 6

8

10 x KettleBell Deadlifts (heavy) 10 x Monkey Walk Squats (with KB) 30 x High Knees
DAY 23: Booty Basher and Bender cont. GYM OR HOME GYM Equipment Required THE WORKOUT:

DAY 23: Booty Basher and Bender cont.

GYM OR HOME GYM Equipment Required

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 SUB OPTION

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

Optional Bonus Section (for anyone who doesn’t want to do the ‘booty bender’ section)

1. Hip Flexors, quads: Up and down, when hit tight spot (bend and extend)

30min treadmill or run challenge

Beginner challenge:

 

1 min slow

2. ITB

30

seconds @ 70% intensity

30

seconds @ 90% intensity

3. TFL :Turn hips slightly on quad stretch

Repeat for 30 minutes

Advanced Challenge:

4. Adductors: almost in plank position, straddle roller

30

seconds slow

1 minute @ 70% intensity

 

45

seconds @ 90%

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

Repeat for 30mins

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.

9

spot. 8. Shins/Peroneals (runners, heels): Prone kneeling position, cross leg across body so roller is on
DAY 24: Overview CLEAN EATING NON-NEGOTIABLES • Limit Refined Sugars • 3L of water •

DAY 24: 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 24: Booty Builder

GYM / HOME GYM Equipment Required

DAY 24: Booty Builder GYM / HOME GYM Equipment Required EXERCISE NON-NEGOTIABLES 1. 1 x 60min

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

SINGLE LEG DAY

 

A’s:

Db Reverse Lunge Sets: 4 Rep Goal: 12 Rest: 45 seconds between each set

Refuel IMMEDIATELY after training within 20mins you need protein and some carbs. Take 1 minute in between each set today.

B’s:

Either a 1 hour walk before or after the workout.

Single Leg Press and Body Weight Ass to grass squat Sets: 4 Rep Goal: 15 Rest: none

ROM Goal:

 

Leg Press: Quad to chest Squat: Full

15

reps on left leg LP

15

reps on right leg LP

10

Full Range Squat

Repeat immediately

10

Full 15 reps on left leg LP 15 reps on right leg LP 10 Full Range
DAY 24: Booty Basher and Bender cont. GYM OR HOME GYM Equipment Required THE WORKOUT

DAY 24: Booty Basher and Bender cont.

GYM OR HOME GYM Equipment Required

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

Box SL Squat Sets: 3 Rep Goal: 10 each leg Rest: 1min between sets

ROM Goal: As deep as you can while maintaining correct form

No Boosters

Cable SL Leg Extension (Hamstring Kick Back) Sets: 3 Rep Goal: 15 Rest: 30 seconds

 

No Boosters

Big Box Step Ups Sets: 2 Rep Goal: 20 step ups each leg

Use the highest box available

A’s: As heavy as you can lift, take a minute between each set it you like. It's all about intensity during your lift

SL Butt Raise (with weights) Sets: 3 Rep Goal: 20 each leg Rest: none (swap back to opposite leg)

ROM Goal: Full, with a double pulse at the top of each rep!

No Boosters

Deadlift and Squat Hold Superset Sets: 5 Rep goal: 10 Reps on deadlift, 30 second hold on Squat Hold Rest: Repeat each set with 0 rest in between

 

No Boosters

Cable Single Leg Hammy Curls Sets 2 Rep Goal: 25

 

No Boosters

Cable Adductors Sets 1 Rep Goal: 20

 

No Boosters

Single Leg Calf Raises (db) Sets: 1 Reps: 25

 

No Boosters

11

Sets 1 Rep Goal: 20   No Boosters Single Leg Calf Raises (db) Sets: 1 Reps:
DAY 24: Booty Basher and Bender cont. HOME / PARK Equipment Required Smith Squat, Smith

DAY 24: Booty Basher and Bender cont.

HOME / PARK Equipment Required

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

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

Leg Press:

As a non gym exerciser, the Single Leg Deadlift, Complete Turkish Get Up, Kettle Bell Deadlift and Kettle Bell Swing are your number 1 exercises to maximise functional strength and shape your booty

Reps: 10

Sets: 4-5

HOME / PARK No Equipment Required

Firstly, I think it is time you invested in at least a few pieces of equipment that allow you to complete the Home/Park section of this program. Unless you began this program as an absolute beginner, by week 4, body weight will not be enough for you to maximise your results from this program.

CARDIO SUB

Come on, its week 4…. Don’t take the sub option. Bring it home strong!!

But if you are seriously sore, you know the deal by now… Smash up a FBW, ride or swim (if swimming today just use the kick board and kick strong!)

12

you know the deal by now… Smash up a FBW, ride or swim (if swimming today
DAY 25: Overview CLEAN EATING NON-NEGOTIABLES • Limit Refined Sugars • 3L of water •

DAY 25: 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 25: Booty Basher

GYM / HOME GYM Equipment Required

DAY 25: Booty Basher GYM / HOME GYM Equipment Required EXERCISE NON-NEGOTIABLES 1. 1 x 60min

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

Meet the Queen

 

A’s:

Reverse Lunge x 10 (5 each side)

Set your timer and continue with these exercises until you reach 8 minutes.

Refuel IMMEDIATELY after training within 20 mins you need protein and some carbs.

Mountain Climber x 12

Box Squat Jump x 14

 

High Knees x 16

 

Curtsy Squat x 18

Change the rep ranges in each circuit to max at 10 reps and add the max weight you can lift with great form.

Split Jumps x 20

Booty lift Canyon

 

Take 1 minute in between each set today. For each lift you want to feel recovered and able to lift as heavy as possible. If you need to and have time feel free to take 2 minutes off between each set.

Switch out the ‘choose your poison AMRAP’ and instead do 3 sets of Kettle Bell Deadlifts of Kettle Bell Swings like you would in a 'Builder' session.

Kettle Bell Deadlift x 10 (heavy as possible)

Skip for 1 minute

Canyon Squat – (legs on steps, squat between) x 12 (heavy as possible

Skip flat out until you clip your foot on the rope twice

Repeat x 5 rounds

13

x 12 (heavy as possible • Skip flat out until you clip your foot on the
DAY 25: Booty Basher GYM OR HOME GYM Equipment Required THE WORKOUT TIPS & SESSION

DAY 25: Booty Basher

GYM OR HOME GYM Equipment Required

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

Choose Your Poison AMRAP

Set your time and continue this for 12 or 20 minutes (depending on your fitness level)

GO! See how many rounds you can get in the time you have chosen!

A’s remember your booster!

1. Cardio: Decide between a) 50

double unders b) 500m Treadmill sprints c) 800m Standing Bike Climbs

2. Endurance: Decide between:

a) 30 Triple Pulse Wide Leg Squat

 

b) 25 Double Pulse Squat Jumps

The Fast Track - Optional Cardio Finisher

Continue until you have completed 10 minutes.

No Boosters

1 min fast (on tread or rower)

• 1 min easy

Congratulations, you worked hard today!

HOME / PARK Equipment Required

Same as today’s gym workout

HOME / PARK No Equipment Required

Same as today’s gym workout

CARDIO SUB

Come on, its week 4…. Don’t take the sub option. Bring it home strong!!

But if you are seriously sore, you know the deal by now… Smash up a FBW, ride or swim (if swimming today just use the kick board and kick strong!)

14

you know the deal by now… Smash up a FBW, ride or swim (if swimming today
DAY 26: Overview CLEAN EATING NON-NEGOTIABLES • Limit Refined Sugars • 3L of water •

DAY 26: 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 26: Booty Builder

GYM / HOME GYM Equipment Required

DAY 26: Booty Builder GYM / HOME GYM Equipment Required EXERCISE NON-NEGOTIABLES 1. 1 x 60min

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

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

ROM Goal: 90˚ to Full Range (As deep as you can while maintaining neutral spine)

A’s:

Refuel IMMEDIATELY after training within 20mins you need protein and some carbs.

   

B’s:

Add a 30 to 60 minute walk or jog

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

prior or immediately after the session if possible.

15

your butt more and ensure you aren’t rounding as you lower. prior or immediately after the
DAY 26: Booty Basher and Bender cont. GYM OR HOME GYM Equipment Required THE WORKOUT

DAY 26: Booty Basher and Bender cont.

GYM OR HOME GYM Equipment Required

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

Smith Split Squat (front foot elevated 10 to 20cm) Sets: 3 Rep Goal: 12 Rest: 45 seconds between each leg

ROM Goal: back knee just touching the floor!

No Boosters

Db Canyon Squat Sets: 3 Rep Goal: 12 Rest: 30 seconds between each leg

ROM Goal: Low low low. We are up on the steps so you can easily drop the dumbells below your feet for the extra range you need to feel the burn deep!

No Boosters

Leg Press Ecc and Power Sets: 3 Rep Goal: 10 Rest: 30 Seconds between sets

sec slow lower on the way down (eccentric phase)

5

No Boosters

second fast push up (concentric phase)

1

 

Remember your lifting tips

Turkish Get Up Reps: 10 each side Sets: 3 Weight: A weight you can just comfortably hold above your head

Focus on control and performing the movement with perfect posture.

No Boosters

Cable Single Leg Extension Sets: 3 Rep Goal: 15

 

No Boosters

Cable SL hammy Curls Sets: 3 Rep Goal: 15

Please watch the relating video.

No Boosters

16

  No Boosters Cable SL hammy Curls Sets: 3 Rep Goal: 15 Please watch the relating
DAY 26: Booty Basher and Bender cont. HOME / PARK Equipment Required Smith Squat, Smith

DAY 26: Booty Basher and Bender cont.

HOME / PARK Equipment Required

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

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

Leg Press:

As a non gym exerciser, the Single Leg Deadlift, Complete Turkish Get Up, Kettle Bell Deadlift and Kettle Bell Swing are your number 1 exercises to maximise functional strength and shape your booty.

Reps: 10

Sets: 4-5

HOME / PARK No Equipment Required

Again, I think it is time you invested in at least a few pieces of equipment that allow you to complete the Home/Park section of this program. Unless you began this program as an absolute beginner, by week 4, body weight will not be enough for you to maximise your results from this program.

Look at the home park section of this program and get either a kettle bell, barbell, dumbbell set or weight vest to help you take your training to the next level… It is investment you will cherish for years to come!

CARDIO SUB

Come on, its week 4…. Don’t take the sub option. Bring it home strong!!

But if you are seriously sore, you know the deal by now… Smash up a FBW, ride or swim (if swimming today just use the kick board and kick strong!)

17

you know the deal by now… Smash up a FBW, ride or swim (if swimming today
DAY 27: Overview CLEAN EATING NON-NEGOTIABLES • Limit Refined Sugars • 3L of water •

DAY 27: 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 27: Design Your Own Day!!!

GYM / HOME GYM Equipment Required

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)

In 2 days your booty challenge will be over, but by no means do we want you to finish up! Take what you have learned, use what you enjoy and has worked and go again for another 28 days.

TRUST YOURSELF!

You know the essentials, you know the rotation options, you know the phase and rep goals. You know how to sub in an upper body or core or cardio day if your body feels like it needs it! You have got all the tools you need to make this happen. So before day 28 hits, we want you to prove to yourself you can nail it. Here are your choices

Use one of the previous days that you loved.

Choose your favourite exercises and circuits and combine them to create your own tailored session

Use any of the exercises in the exercise manual, create your own basher, builder or burner session

18

tailored session Use any of the exercises in the exercise manual, create your own basher, builder
DAY 28: Overview CLEAN EATING NON-NEGOTIABLES • Limit refined sugars • 3L of water •

DAY 28: 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 28: Booty Basher and Burner Combo

GYM / HOME GYM / HOME No Equipment Required

Burner Combo GYM / HOME GYM / HOME No Equipment Required THE WORKOUT TIPS & SESSION

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 Miss Jekyl
Ashy’s Dynamic Warm Up Miss Jekyl and Hyde Session!
Ashy’s Dynamic Warm Up
Miss Jekyl and Hyde Session!

Warm up on treadmill or bike or crosstrainer (up to you) for 3 mins

A’s:

How do you think you should ‘boost’ this session? Today I want you to do what you think will tailor this session to your goals.

We don’t want you building too much lactic or doing too much high intensi- ty cardio in a session. You get more rest than B’s or C’s and are focused on lifting heavy, heavy, heavy and maximising your muscle growth potential, instead of lifting lots of repetitions and maximising your fat burning potential like a B girl will do.

So look through todays program and without any help from me choose which circuits you will modify to suit your goals. You can do this!!!

Use this time to get your heart rate up slowly

Hyde 1

Treadmill or Crosstrainer 3 mins on/off: 15 seconds flat out, 15 seconds as absolutely slow as you like

Db 3 Direction Lunge + walks x 10 (heavy as you can)

Double Pulse Squat Jump x 10

Repeat this routine 4 times

Jekyl 1

Plated Wall squat hold x 30 seconds

Plated Butt Raise hold x 45 seconds

Diamond Butt Pulses x 1 minute

Repeat this routine 4 times

19

seconds • Plated Butt Raise hold x 45 seconds • Diamond Butt Pulses x 1 minute
DAY 28: Booty Basher and Burner Combo cont. GYM / HOME GYM / HOME No

DAY 28: Booty Basher and Burner Combo cont.

GYM / HOME GYM / HOME No Equipment Required

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

Hyde 2

Repeat this routine 3 times

No Boosters

Ultimate Lunges x 30 seconds

Lateral Shuffles x 30 seconds

Wide Leg Bench Lunge

x

30 seconds on left leg

Cross over jumps x 30 seconds

Wide leg Bench Lunge

x

30 seconds on left leg

Get down get ups x 30 seconds

Rest x 30 seconds

Jekyl 2

See video for 1 leg balance series

No Boosters

Ashy’s Ballet Lunge (left leg) x 10

1 Leg Balance Series : Leg front, leg side, leg behind (left leg)

Rest for 1 minute and repeat on your right leg

x

1 minute

SL Deadlift hold (hold in the T on left leg) x 1 minute

Crescent Lunge x 30 seconds

Pulsing Lunge Hold (left leg)

x

1 minute

Hyde and Jekyl Explosion

How far can you get before you quit or can’t go on??

No Boosters

10 seconds Modified Get Up

10 seconds Pulsing Squats (wide leg)

If you can do more, keep going and be sure to let us know how far you get up to. Remember there can be no rest during the set!

20 seconds Modified get up

20 seconds Pulsing Squats

30 seconds Modified get up

30 seconds Pulsing Squats

 

40 seconds Modified get up

40 seconds Pulsing Squats

50 seconds Modified get up

50 seconds Pulsing Squats

60 seconds Modified get up

60 seconds Pulsing Squats

 

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up • 50 seconds Pulsing Squats • 60 seconds Modified get up • 60 seconds Pulsing
LEARNING HOW TO PERSONALISE YOUR PLAN So, your first booty challenge is over, where to
LEARNING HOW TO PERSONALISE YOUR PLAN So, your first booty challenge is over, where to

LEARNING HOW TO PERSONALISE YOUR PLAN

So, your first booty challenge is over, where to from here?

Firstly, give yourself a high five or a slap on your new firm booty! You deserve it!

Secondly lets take your first lot of ‘after’ pics. By first lot we mean, after another 28 days we want you to keep taking pics and noticing the awesome changes you are making to your legs and booty!

Thirdly: Share your progress with the world. Post your pics on the forum and show us your amazing transformation! Tell us what you have loved, what you have loved to hate haha, and what you have struggled with. Everyone who finishes this 28 days will have an amazing story and I want to hear all about it.

Finally: lets sit down and re-set your goals for the next 28 days. You need to decide:

What you want to achieve What your nutrition goals and actions will be for the next 28 days The exercise program you will follow

For

example, you can simply re-do the Booty Challenge or personalise it further by combining what you have learnt with what

you

have enjoyed most! I always say, to get the body you want, you should try to do more of what you love and less of what you

don’t! (because that way you will always be looking forward to your fitness sessions).

Mix and match – Choose your favourite circuits and create your own days.

Repeat and go heavier and harder – Do the same program (remember every day is different), but now you have done it once you should be able to push hard, lift heavier, hold your form better, have more control and get even better results!!

So please, take what you have learned, use what you enjoy and has worked and go again for another 28 days.

Trust yourself: You know the essentials, you know the rotation options, you know the phase and rep goals. You know how to sub in an upper body or core or cardio day if your body feels like it needs it! You are in control and have got all the tools you need to make this happen. You should be able to push harder and lift heavier!

You've got this, Lots of love Ashy xxx

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to make this happen. You should be able to push harder and lift heavier! You've got
CONGRATULATIONS! WE WOULD LOVE TO SEE YOUR TRANSFORMATIONS! www.bootytransformation.com

CONGRATULATIONS! WE WOULD LOVE TO SEE YOUR TRANSFORMATIONS!

www.bootytransformation.com