Ultimate Home Booty Plan - Watermark PDF

YOU DON'T
HAVE TO
BE GREAT
TO START
BUT YOU HAVE TO START TO BE GREAT
THE
HOME
BOOTY PLAN
Chiara Pugliesi
IG: @chiara_pugliesi
Welcome To My Home Booty Plan
Well done for deciding to join my fit famiglia. I created this

home guide with the intention of helping you to get used to
the most common glute exercises and help those who could
not afford a gym membership or have little time to train.
Really hope you can take something out of this guide and
cannot wait to see your progress already. You can decide to
keep repeating the workouts as many times as you like!
You are now part of a community of strong, determined and

positive women who lift each other up and work hard to
achieve their goals. I am always happy to help you if you
have any questions, feel free to email me or dm me and I will
do my best to reply ❤

If you work hard and are willing to put in the work, then I
know you will be successful!

Lots of love,

Chiara xx
Recommendations:
- TAKE PROGRESS PHOTOS! Take them before you start the guide and from
then on, every 1-4 weeks. Take the photos in the same place, position,
lighting and time of day to ensure you get the most reliable progress reviews!
-I want to see your progress! Tag @chiara_pugliesi on Instagram and let me

know how you are getting on. Send me all your progress pictures!
-Pay attention to your form and don’t be afraid to ask for help if you need
any further explanation
Remember that looks, and gym and how big your bum looks is not everything!
Learn to love yourself first and work on your self esteem as well as looking
after your physical body.
Disclaimers
1. Please, note that I am not a qualified personal trainer. However, I have
transformed many poeple and managed to transform my body as well. If you
have any particular injury, make sure you check with your doctor if you are
able to follow the plan first.
2. I am not liable for any injury or harm that may come from using this guide.
3. Resale or sharing of this guide is illegal, and unfair and will be prosecuted
as such. Please acknowledge the effort and time that has gone into creating
this guide, and respect the intellectual properties of the creator

WELCOME
Welcome to my 'Home Booty Plan'. This guide will help you get a
basic understanding of the key exercises that target your glutes.
Investing in some good resistance bands will help you get the most
ouf of this guide. Later on, once you get used to all the exercises, it
is good you progress up and start adding some weights to keep
growing your muscles.
I have included an exclusive link on YouTube that explains how this

guide works, so make sure you give it a watch.
If you have any questions at all feel free to get in touch with me as
my main priority is help you achieve your fitness goals. Remember to
take transformation pictures to keep track of your progress. I am
already so proud of you xx
JOIN THE FOLLOWING
FACEBOOK GROUP FOR
EXTRA SUPPORT
click or copy
and paste link
below
https://www.facebook.com/gro
ups/311163453188151/
This is a new addition which I decided to to implement to

motivate and encourage each other every day. I will make
sure I post there to check how everyone is doing and check
your progress . You can post and share your questions there
too.
PLEASE WATCH THE
FOLLOWING INTRO VIDEO:
click or copy
and paste
link below
https://youtu.be/5oUx8F27TQM
The link above explains how this guide works and there are some
tenchinque tips you do not want to miss out in order to master the
exercises in this guide. It is an addition I added to this guide only so
hope you guys appreciate this little extra I made for you ❤
WORKOUT SPLIT
Booty workouts per week ( targeting side booty -
aka Gluteus Medius and Minimus & Gluteus
Maximus aka middle/upper and under-booty).
Ab circuit per week - However, You can decide to
repeat that same ab workout multiple times in a
week depending on how busy your schedule is
The main thing is is that when you train legs you leave your muscles to rest at least 48 hours
before your next leg session. Make sure your muscles are not too sore when you do your next
session. If they are, avoid training until you fully recover
Every Booty/Leg Session will include 5 exercises per day.
Considering I am giving you a 3 booty days workout split per
week, you do not need more than 5 exercises per session.
In terms of the ab workouts, you can decide to repeat those more
times during the week depending on your own lifestyle as
everyone has different needs, the minimum you should do is 1 ab
session per week but if you want to repeat it a few more times
during the week, feel free to do so.

EASILY REPLACE THE INGREDIENTS OF THE
MEAL PLAN WITH WHAT YOU LIKE
If you dont like some of the ingredients I
use in the recipes of the meal plan you
can easily swap them with what you like!
E.g. if you don't eat normal milk you can
use almond or oat milk
if you don't eat beef you can use chicken
or turkey
If you don't like fish, try tofu or again
chicken
This is all about YOU ENJOYING YOUR

FOOD. Let's make this jouney fun and tasty
:)
N.B IF YOU have any food allergies please
check with your dietitian or doctor as I am
not responsible for any allergies
or intolerance as this plan should only be
used as a reference.
I am not a nutritionist but this is what it has
worked for me and my clients.
By reading and using this guide you agree
to the terms above.

The Meal Plan
I strongly recommend meal prepping your food on a Sunday especially if you are in work all day or have a
busy schedule during the week. Or you can prepare your meals the night before depending on your lifestyle.
You can freeze your food up to 5 days!
You can also add any spices and herbs to your meals, just to add some flavourings etc.
WATER is crucial during a weight loss plan! Aim to drink 3 litres per day as your body will flush out fat faster
when you drink more water.
BREAKFAST MEALS
Protein Porridge
CALORIES : 406 PROTEIN: 34 CARBS: 56 FAT: 5
Oats (57g)
1 Handful of frozen berries
Cinnamon
1 squirt of honey
1 scoop of vanilla protein
powder or any other flavour of
choice
Granola Bowl
Granola 1.5 cup

1 cup of skim milk
Cinnamon
1 cup of berries of choice
Protein shake to drink aside
with 1 scoop of protein

Protein Pancakes
1 ripe banana - mash this with a fork first
2 eggs - add these on the mashed
banana mix
1/4 cup of oats - mix with the above
Pinch of salt and cinnamon & 1 scoop of
protein powder
Fry on non-stick pan & serve with dark
chocolate & fruit of choice
Superfood smoothie
1 frozen banana- chopped
1/2 cup of blueberry or vanilla yogurt
1/2 of blueberries
1 cup or spinach or kale
1 cup of vanilla protein powder
1 cup of almond milk
Throw all ingredients in a blender and mix
until thick
Eggs on toasts
3 egg whites, 1 yolk
2 slices of wholegrain bread
1/3 of 50% reduced fat cheese
2 handful of spinach
1 pinch of pepper
Avocado & Egg Toast
2 egg whites
1 avocado
1 squirt of lemon
1 poached egg on top
2 slices of wholegrain bread
1 handful of spinach or Kale
Top it up with chilli flakes or any other
seasoning of choice
English Breakfast
1 fried egg
3 slices of turkey/pork bacon
1 cup of beans
cherry tomatoes
mushrooms of choice
You can add 2 slices of bread too

LUNCH & DINNER MEALS
Pasta with prawns & veggies (recommend this high carb meal before your
leg workout)
100g of wholewheat pasta
100g of frozen or fresh prawns
1 bell pepper
1 cup of broccoli
cherry tomatoes
2 Homemade burritos
150g of steak fillet sliced
1 whole tomato
2 wraps
fresh onions
salad of choice
Oven bake (again I would recommend high carby food before leg day)
2 large potatoes
1 cup of broccoli
1 salmon fillet
1 red onion
Bake in the oven for 35 mins
Add low fat cheese and breadcrumbs & bake
for other 5 minutes

Tortellini
150g of spinach & ricotta tortellini or any
other flavour of choice
100g of minced turkey meat
Tomato sauce of choice
Basil & pinch of pepper for flavour
Linguine with clams or mussels

150g of linguine
150g of mussels or clams
garlic sauce
seasoning of choice
Basil
Add rocket salad on the side
Salmon fillet with salad

100g of salmon or 1 salmon fillet
2 potatoes
1 cup of spinach
1 fresh tomato
1/2 red onion
Lemon juice to taste

Stuffed peppers
Use 1.5 peppers for this
150g of cous cous
100g of chicken breast
Top them up with bread crums and 50%
reduced fat cheese
Boil cous cous separately and once ready
stuff peppers and bake in the oven.
Chicken Kebabs (I recommend having low calorie meals on your rest days)
100g of chicken breast or turkey
1 onion
3 cherry tomatoes
Lemon juice
You can add some couscous on the side as
this will be a very low calorie meal + 150g of
couscous- Pan fry or bake
Salmon Pasta
150g of penne pasta
100g of smoked salmon
1/2 onion
Fresh basil
Tomato sauce to taste

Omelette
3 egg whites, 2 whole eggs (Large)
1 cup of broccoli or spinach
1 onion
Tomato
Parmesan cheese to taste
Salmon bagel x 2
2 bagels
150g of smoked salmon
Low fat cream cheese
Pepper and seasoning of choice
Fresh spring onion to taste
Stuffed aubergines
1 big aubergine/eggplant
1 cup of feta cheese
Pomegranate- optional
50g chicken deli slices or chicken breast
Cut aubergine in half and with a spoon carve out the insides.
Stuff it with the ingredients above and add the rest of the
aubergine on top. Bake for 20-30 mins depending on your
oven. Add raw pomegranate on top once ready
SNACKS
Peanut butter rice cake x 2
2 rice cakes
2 tablespoons of peanut butter
1 banana
1 handful of blueberries
Cinammon on top
Grenade bar or any other protein bar

Grenade bars can be find almost in any UK
stores but if you don't have those in your
country you can easily get any other protein
bar :)
Parfait with Yogurt

100g Greek Yogurt
0.5 cup of granola
Fruit of choice to garnish
Enjoy cold or freeze it :)

SNACKS
Mozzarella "Caprese" style
1 mozzarella light
1 tomato
Chilli oil or normal olive oil
Pepper and fresh basil to garnish
(optional)
Peanut butter banana sandwich

Cut a banana into pieces. Grab some peanut putter and add it on
top. Then add another piece of banana and voila', you got some
healthy mini snacks.
You could even dip them in Greek yogurt and freeze them to
increase protein levels
Nuts- Almonds
CALORIES : 276 PROTEIN: 10.1 CARBS: 10.3 FAT: 23
One handful of nuts as a snack. You can choose any of your
favourite. I personally prefer alomonds and I usually roast them in
the oven for 5 minutes and they taste SO MUCH NICER

WEEK ONE - LET'S GET THIS!!!
'The body achieves what the mind believes'
- Anonymous
Week 1- Day 1:
EXERCISE 1: Jumping Lunges 3x20
Prepare to jump by bending your knees and
sinking down into a deep lunge. Lean
slightly forward and contract your core
muscles
Explosively drive both feet into the floor and
launch your body upward, fully extending
your knees and hips.
As you jump into the air, bring your feet
quickly together and switch positions as you
begin to land.
As you land, maintain a balanced foot
position. Have your knees facing the
same direction at your toes.
Don't lock your knees.
EXERCISE 2: Banded Deadlift 4x15
You could even decide to use one
resistance band but I like to add two to feel
more tension/resistance throughtout
the movement
Keep your spine neutral as you go down
Hinge back with your glutes to ahieve a full
stretch
When you come back up, do not
hyperextend your back forward but limit
yousefl to squeezing your glutes
If you have some weights e.g. barbells, you
can replace the long resistance band with
2 dumbbells
EXERCISE 3: Single-leg Deadlift 4x15
If you do not have a good balance you can
hold onto your wall as it might be easier
and you can then focus on your glutes more
Use a resistance band
Lean forward in your hips, shifting your
weight onto one leg while your
other leg engages and starts to
extend straight behind you
Keep a slight bend in your standing leg.
Slowly bring in your extended leg and return
to starting position. Repeat with the other
leg
Again, if you have weights, hold a dumbbell
bring your arms straight down with the
weight
EXERCISE 4: Banded Fire Hydrant 4x15
Lean on one elbow for greater glute
recruitment, keeping the other arm slightly
bent
Open your leg as wide as you can fully
stretching your muscles
Return to initial position
If you have a dumbbell you can add it to
your workout by placing it behind your knees
EXERCISE 5: Banded Kickbacks 4x15
Get one of the extremities of the resistance
band inside one of the foot of the sofa or
use something heavy to hold your weight
Hold onto the sofa to prevent it from sliding
towards you
Get one foot inside the opposite extremity
of the loop and kick back
Make sure you lean forward and do not
arch your back when you do this exercise
Repeat 15 times x4
Week 1- Day 3:
EXERCISE 1: Shoulder Taps 3x25
Start in a plank position
lift one palm to the top of your
opposite shoulder and pause for one
second before returning to start
Repeat the same thing with the opposite
arm
Make sure you engage your core throughout
the movement keeping it nice and tight
EXERCISE 2: Weighted Crunches 4x30
You can use a dumbbell for this exercise or
if you haven't got one use a water bottle to
add weight
With your feet planted on the floor, crunch
and lift the weight up
Make sure you don't add too much pressure
to your spine when you come up, you want
to train and engage your core not your
spine
Repeat 30 times
EXERCISE 3: Russian Twist 3x25
Sit on the floor and bring your legs out
straight.
Lean back slightly so your torso and legs
form a V-like shape, bracing your
abdominal wall to engage your core.
Balancing here, twist your torso from side
to side without moving your legs.
Move slowly and breathe
Keep your core engaged throughout the
whole exercise
EXERCISE 4: Cocoons 4x15
Use a small dumbbell or a water bottle for
this exercise
Lift your legs up and form a 90 degree
angle
Pass it across your legs and place the bottle
on top of your ankles
Get back to the initial position and keep
crunching forward to pass the bottle up

Week 1- Day 4:
EXERCISE 1: Side Lying Hip Abduction 3x20
Lay on one side of your body, resting on the
sofa
Slightly tilt the foot of the working leg
downward
Raise your leg all the way up
Then bring it back down
Repeat 20 times
EXERCISE 2: Single-leg Hip Thrusts 4x20
Place your back against the sofa, with one
knee bent and that foot flat on the floor.
Raise your other leg and bend your knee so
that your hip and knee form 90-degree
angles.
Place the back of your elbows against the
sofa.
Add a resistance band
Pushing your knees out, squeeze your glutes
and raise your hips until they’re in line with
your torso.
repeat x 20
sofa
downward
Repeat 20 times
angles.
sofa.
your torso.
repeat x 20
EXERCISE 5: Single-leg Squats 4x20
Use your right leg to step on the sofa
Maintain a neutral spine throughout the
movement
Knees always aligned to your feet do not let
them cave in or cave out
Slowly come down from the sofa taking your
time and fully engaging your glute muscles
This exercise is challenging so make sure
you perform it slowly

Week 1- Day 6:
EXERCISE 1: Side Leg Press 3x20
floor
Use a long resistance band and get inside it
like shown in the picture
Raise your leg all the way up in a form of a
side kick
Repeat 20 times
EXERCISE 2: Banded Clams 4x20
Lie on your side, with legs stacked and
knees bent at a 45-degree angle.
Open your leg forming a clam shape, whilst
keeping the feet together throughout the
whole movement
Keep core tight during the exercise
Repeat 20 times
Get into all fours, with a straight spine,
contracting your core muscles
Extend your right leg back and up
Contract your glute at the top of the move
and hold
Return to your starting position without
touching your knee to the ground and
repeat.
angles.
sofa.
your torso.
repeat x 20
EXERCISE 5: Banded Lateral Kick 4x25
Tie the resistance band around your sofa or
anything that is heavy enough to support
your weight
Get the furthest foot inside the loop
Bend forward on a 45 degree angle
Hold onto the sofa for more stability if you
need to
Kick to the side engaging your top and side
glutes
Repeat 25 times x4
WEEK 1 COMPLETE!
Home Booty Plan
Booty
Gains
Favourite exercise of the week:
Biggest achievement this week:
Improvements I need to make:
Share your progress with me

Tag me on
Screenshot
your stories
Fill Form
page
& posts
WEEK TWO - TIME FOR GAINS!!
Fitness is not about being better than
someone else, it's about being better
than who you used to be!

Week 2- Day 1:
EXERCISE 1: Hip Thrusts 4x20
Place your back against the sofa, shoulder
blades level
Keep your chin tucked in, eyes looking
forward
Feet wide apart with toes pointing outward
In the top position, your knees should be
bent at 90° and your shoulders should be
near the top of the sofa, with your body
forming a straight line between them.
Pause at the top of the lift and squeeze
your glutes, then lower your hips slowly as
close to the floor as possible, without
touching the floor with your glutes
EXERCISE 2: Split Squats 4x12
Plant your front food flat on the floor
Back foot comfortably placed on the sofa
'Squat' down as deep as you can,
maintaining a straight back, you could lean
slightly forward to engage your glutes more
As you come up squeeze your glutes
Go slowly back down really focusing on that
mind muscle connection with your glutes,
then come back up

EXERCISE 3: Kneeling Squats 3x20
Use a long resistance band to increase the
level of difficulty
Place the resistance band below your
knees
Hinge backward with your glutes, fulling
stretching the muscle (until your glutes
touch your heels)
Keep your spine neutral
Come back up and squeeze your glutes
angles.
sofa.
your torso.
repeat x 20
EXERCISE 5: Dynamic Reverse Lunge 4x30
Stand upright and take a large step
backward with your left foot
Lower your hips so that your right thigh
(front leg) becomes parallel to the floor
with your right knee positioned directly over
your ankle.
Your left knee should be bent at a 90-
degree angle and pointing toward the floor
with your left heel lifted
When you come up, bring the working leg all
the way up allowing a deep stretch and
repeat
Week 2- Day 3:
EXERCISE 1: Heel Taps 4x35
Lay down on the floor with your head and
shoulders raised looking between your legs.
Knees should be bent with your feet
planted on the floor
Alternate touching each ankle with your
hands by moving from side to side keeping
your head and shoulders raised off the
floor.
Keep your core engaged thoughout the
workout
straight.
whole exercise
EXERCISE 3: Dynamic V-Sit Holds 4x20
Keep your weight on your glutes, lifting your
upper back and legs
Arms parallel to the floor
Bring your legs as close to your chest as
possible whilst maintaing your form
Return to the initial postion without letting
your feet touch the floor
Keep tensing your abs and repeat 20 times
x4
EXERCISE 4: Shoulder Taps 3x25
lift one palm to the top of your
opposite shoulder and pause for one
second before returning to start
Repeat the same thing with the opposite
arm
Make sure you engage your core throughout
the movement keeping it nice and tight

Week 2- Day 4:
EXERCISE 1: Glute Bridges 4x20
Lie on the floor, with your knees bent and
heels flat on the ground with your toes up,
this allows you to focus more on your glutes.
Keep your arms at your side with your palms
down.
Lift your hips off the ground until your knees,
hips and shoulders form a straight line.
Hold your bridged position for a couple of
seconds before easing back down
When you come back down, do not touch
the floor but get as close to it as possible
for maximum tension
EXERCISE 2: Split Squats 4x12
then come back up

EXERCISE 3: Side Squats 4x10
Place on foot on the sofa
Squat down with the working leg, maintaing
a slight bent knee
Squeeze as you come back up
Play with your foot stance to find a position
that is comfortable to yout height
EXERCISE 4: Single-leg Elevated Hip

4x20
Thrusts
Same principle as the Single Leg Hip Thrust,
but this time place your foot on the sofa
Make sure you keep your neck tucked in to
avoid any injuries
Use a resistance band to add more tension
Go as low as you can without touching the
floor
EXERCISE 5: Jump Squats 3x15
Stand with your feet shoulder-width apart.
Start by doing a regular squat, then engage
your core and jump up explosively
When you land, lower your body back into
the squat position to complete one rep.
Land as quietly as possible, which requires
control.
Get a resistance band just above your
knees but don't ket your knees cave in when
you come down

Week 2- Day 6:
EXERCISE 1: Standing Kickbacks 4x20
Hold onto the wall for better stability
Slightly lean forward
Lift one leg and kick back using a
resistance band to add
further tension
Repeat 20 times
EXERCISE 2: Curtsey Lunge w/ Side Kick 4x15
Stand with your feet hip-width apart
Take a big step back with your right leg,
crossing it behind your left.
Bend your knees and lower your hips until
your left thigh is nearly parallel to the floor.
When you come back home lift your right
leg to the side to engage your side glute
muscles
Repeat x15
EXERCISE 3: Side Lying Hip Raises 3x20
Rest on one side of your body
Lift your hips up as well as the leg parallel
to the floor, keeping one of your elbows on
the floor
This exercise requires practice as it is tough
but it will really target your glutes and hips
EXERCISE 4: Lying Abduction 4x25
Back against the floor, maintaining your
spine neutral
Place a resistacne band between your legs
Perform an abduction by opening your legs
as wide as you can go
Return to the initial 90 degree angle
position
Repeat x25
EXERCISE 5: Banded Single Leg RDLs 4x20
Step on the loop while holding the other
extremity with your hand
Other leg standing back and both of the
legs slightly bent
Bend forward pushing your hips back
Then come back up still holding onto the
resistance band
WEEK 2 COMPLETE!
Home Booty Plan
Booty
Gains

Tag me on
Screenshot
your stories
Fill Form
page
& posts
WEEK THREE - SMASHING IT! :)
'Take care of your body, it is the only
place you have to live' - Jim Rohn

Week 3- Day 1:
EXERCISE 1: In & Out Jump Squats 4x20
Feet close together, squat down until you
form a 90 degree angle with your legs
Jump up
Land on you feet on a wider stance
Jump up and return to the intial position
Repeat 20 times
Make sure you do not add pressure on your
knees
All the pressure should be on your
glutues medius and Maximus
EXERCISE 2: Weighted Split Squats 4x12
Hold a weight or if you do not have any, use
a bottle of water
then come back up

EXERCISE 3: Squats with Side Kick 4x20
Same technique as for the squay apply
Squat down and lift your right foot to the
side
Squat down again
Lift your left foot to the side
Toes always pointing outward
Repeat 4 times
angles.
sofa.
your torso.
repeat x 20
EXERCISE 5: Banded Seated Abduction 4x35
Sit on the sofa with your back leaning
slightly forward
Band around your knees
Leaning forward (this is essential as it will
allow you to engage your glutes more)
Open your legs as wide as you can
Return to the initial position and repeat with
little rest in between

Week 3- Day 3:
EXERCISE 1: 360 Leg Rotations 4x25
Start with your back flat on the floor
Get your legs together and lift them up
Draw a circle with your legs and keep your
palms flat on the mat to prevent you from
sliding down
Maintain your back and shoulders flat
thoughout the movement, only body part
moving should be your legs
EXERCISE 2: Modified Leg Crunches 4x25
Place a bottle or any other object in front of
you to use as an obstacle for your leg
crunches
Sit up and extend your legs as far as your
can whilst keeping your core nice and tight
Retract your legs back with your feet close
together
Repeat 20 times
EXERCISE 3: Mountain Climbers 4x40
Get into a plank position, making sure to
distribute your weight evenly between your
hands and your toes.
Pull your right knee into your chest as far as
you can.
Then switch, pulling that knee out and
bringing the other knee in.
Keeping your hips down, run your knees in
and out as far and as fast as you can.
Alternate inhaling and exhaling with each
leg change.
EXERCISE 4: Side Plank 3x10
Lie on your right side, legs extended and
stacked from hip to feet.
Make sure your head is directly in line with
your spine.
Your left arm can be aligned along the left
side of your body.
Engage your ab muscles
Lift your hips and knees from the mat while
exhaling.
After several breaths, inhale and return to
the starting position. The goal should be to
hold for 60 seconds. Change sides and
repeat.
Week 3- Day 4:
EXERCISE 1: Weighted Kneeling 4x20
Add weight to progress, or a bottle of water
N.B heavier weights in the future can be
better as you progress
level of difficulty
knees
touch your heels)
sofa
downward
Repeat 20 times
4x10
Thrusts
Same
Placeprinciple as the
on foot on the sofa
Single Leg Hip Thrust,
but this down

Squat time place your
with the foot onleg,
working themaintaing
sofa
Make sure
a slight youknee
bent keep your neck tucked in to
avoid any injuries

Use a with
Play resistance band
your foot to add
stance more tension
to find a position
Go asislow
that as you can
comfortable towithout touching the
yout height
floor
a slight bent knee
EXERCISE 5: Box Squats 4x25
a slight bent knee

Week 3- Day 6:
EXERCISE 1: 360 degree leg rotations 3x20
This is similar to the fire hyrdrants but it will
involve a 360 leg rotation instead
Lift your working leg up and 'draw' a circle
in the air, this will help engage all your glute
muscles on a 360 degree level
One arm is slightly bent while the other one
rests on the elbow
a bottle of water
then come back up

the movement
stretch
hyperextedn your back forward but limit
2 dumbbells
angles.
sofa.
your torso.
repeat x 20
EXERCISE 5: Squats with ISO hold 4x10
Perform a normal squat but when you come
down you stay down for 5 seconds and
really squeeze your glutes as hard as you
can while pausing down and not moving -
This technique is called isometric training
and it is really effective as it really targets
your glutes when done properly
repeat 10 times
WEEK 3 COMPLETE!
Home Booty Plan
Booty
Gains

Tag me on
Screenshot
your stories
Fill Form
page
& posts
WEEK FOUR - HALF THE WAY THERE
In two weeks, you will feel it. In four
weeks, you will see it. In 8 weeks you will
hear it!
Week 4- Day 1:
EXERCISE 1: Weighted Glute Bridges 3x20
Add weight
down.
for maximum tension
a bottle of water
then come back up

level of difficulty
knees
touch your heels)
muscles
begin to land.
EXERCISE 5: Squat Step Ups 3x20
Start standing upright
Place one foot on the sofa, then the second
one and squat while being on the sofa
Step back down with one foot at the time
Squat again
Repeat
Take yout time when doing these as they
require balance
Week 4- Day 3:
EXERCISE 1: V-Sit Holds 3x12
Lift your arms, shoulders and legs off the
ground
Hold this lifted position by contracting your
abdominals.
Reach you arms straight toward your shins
while maintaining a strong spine
Hold for 30 seconds if you are a beginner,
60/60 seconds plus if you are more
advanced
EXERCISE 2: Cocoons 4x15
Use a small dumbbell or a water bottle for
this exercise
Lift your legs up and form a 90 degree
angle
Pass it across your legs and place the bottle
on top of your ankles
Get back to the initial position and keep
crunching forward to pass the bottle up

EXERCISE 3: Heel Taps
Lay down on the floor with your head and
shoulders raised looking between your legs.
Knees should be bent with your feet
planted on the floor
Alternate touching each ankle with your
hands by moving from side to side keeping
your head and shoulders raised off the
floor.
Keep your core engaged thoughout the
workout
EXERCISE 4: Side to Side Planks 3x25
With your arms straight get in a plank
position
Move your legs from one side to the other,
maintaining your back straight and head
aligned to the back
Tense/squeeze your abs while doing this
exercise to engage them as much as
possible
Week 4- Day 4:
leg
weight
sofa
downward
Repeat 20 times
4x10
Thrusts
Same
Placeprinciple as the
on foot on the sofa
Single Leg Hip Thrust,
but this down

Squat time place your
with the foot onleg,
working themaintaing
sofa
Make sure
a slight youknee
bent keep your neck tucked in to
avoid any injuries

Use a with
Play resistance band
your foot to add
stance more tension
to find a position
Go asislow
that as you can
comfortable towithout touching the
yout height
floor
angles.
sofa.
your torso.
repeat x 20
towards you
Repeat 15 times x4
Week 4- Day 6:
EXERCISE 1: Lateral Side Kicks 3x20
Same Starting position as for the fire
hydrants
Extend the leg all the way back crossing the
resting leg
Then kick to the opposite direction
Core remains nice and tight
This exercise will target your side and
under booty
EXERCISE 2: Standing Hip Abduction 4x25
Place a resistance band just above your
knees
One hand on your hips
Abduct laterally with one leg whilst
maintaining the other one on the floor
Hold onto a wall if you require extra
balance
Repeat for each leg x25

3x20
and hold
repeat.
blades level
forward
EXERCISE 5: Dynamic Reverse Lunge 4x30
Stand upright and take a large step
backward with your left foot
Lower your hips so that your right thigh
(front leg) becomes parallel to the floor
with your right knee positioned directly over
your ankle.
Your left knee should be bent at a 90-
degree angle and pointing toward the floor
with your left heel lifted
When you come up, bring the working leg all
the way up allowing a deep stretch and
repeat
WEEK 4 COMPLETE!
Home Booty Plan
Booty
Gains

Tag me on
Screenshot
your stories
Fill Form
page
& posts
WEEK FIVE - BELIEVE IN YOURSELF
'You have to believe in yourself when
none else does - that makes you a winner
right there' - Venus Williams

Week 5- Day 1:
EXERCISE 1: Chair Step ups 4x15
Step up with the right foot, pressing through
the heel to straighten your right leg.
Bring the left foot to meet your right foot on
top of the step.
Bend your right knee and step down with
the left foot.
If you haven't got a good balance feel free
to hold onto the wall for stability
As you progress with the exercise, if you got
any free weights at home, you could even
do these holding some dumbbells
EXERCISE 2: Squats with back kick 3x20
If you haven't got a dumbbell at home, you
can just use your bodyweight
Squat down just below your knees
When you come up, squeeze and then kick
back with one leg
Squat down and when yuo come up kick
back with the second leg
Repeat 20 times
EXERCISE
EXERCISE3:3:Frog Pumps
Side Squats 4x10
4x25
Sit withon
Place your knees
foot on sofa
on the the floor pointing
outwards andwith
Squat down yourthe
feet together.
working leg,Your legs
maintaing
should make
a slight bentaknee
diamond shape
Lie back on
Squeeze asthe
youfloor
comeas back
you would
up for glute
bridges
Squeezing your glutes

that is comfortable tohard, lift your hips so
yout height
that your body makes a straight line to your
knees.
Lower your glutes back down without
touching the floor, and repeat
EXERCISE 4: Lying Abduction 4x25
Back against the floor, maintaining your
spine neutral
Place a resistacne band between your legs
Perform an abduction by opening your legs
as wide as you can go
Return to the initial 90 degree angle
position
Repeat x25
EXERCISE 5: Banded Lateral Kick 4x25
Tie the resistance band around your sofa or
anything that is heavy enough to support
your weight
Get the furthest foot inside the loop
Bend forward on a 45 degree angle
Hold onto the sofa for more stability if you
need to
Kick to the side engaging your top and side
glutes
Repeat 25 times x4
Week 5- Day 3:
EXERCISE 1: Wood Choppers 3x25
You could do this exercise either standing
up or on your knees
Hold a weight or if you haven't got any, hold
a water bottle
Without twisting your tose too much move
the weight from one bottom side to the
diagonal opposite
Do the same for the other side and repeat
25 times
EXERCISE 2: Flutter Kicks 3x50
Keeping your legs straight and together
start lowering one leg.
Raise your lowered leg and lower the other,
focusing on keeping your core engaged.
You can hold onto the mat with your hands
for more stability too to prevent you from
sliding down the matt

straight.
whole exercise
you can.
leg change.
Week 5- Day 4:
Lay on one side of your body
Place a short resistance band around your
ankles
Lift your leg up as high as you can go in
order to engage your side glute muscles
Reps are higher here in order to help you
pump your muscles
a bottle of water
then come back up

the movement
stretch
2 dumbbells
blades level
forward
a slight bent knee

Week 5- Day 6:
EXERCISE 1: Banded Kneeling 3x20
Another version of banded kneeling squats
Tie the other extremity of the resistance
band on something that can hold your
weight such as the sofa or something
heavier
Sit up and push your glutes as you come up,
Sit back down allowing a full glute stretch
Repeat 20 times
EXERCISE 2: Standing Hip Abduction 4x25
Place a resistance band just above your
knees
One hand on your hips
Abduct laterally with one leg whilst
maintaining the other one on the floor
Hold onto a wall if you require extra
balance
Repeat for each leg x25

rests on the elbow
sofa
downward
Repeat 20 times

3x30
and hold
repeat.
WEEK 5 COMPLETE!
Home Booty Plan
Booty
Gains

Tag me on
Screenshot
your stories
Fill Form
page
& posts
WEEK SIX - GREAT JOB
Definition of a really good workout: when
you hate doing it but you love finishing it

Week 6- Day 1:
EXERCISE 1: Banded Sumo Walk 4x30
Place a small resistance band oround your
ankles
Slightly lean forward with yout back
Make sure you keep your knees out while
you perform the exercise
Shift your weight from one leg to the other
Repeat 4x30
top of the step.
the left foot.

EXERCISE 3: Lateral Side Kicks 3x20
Same Starting position as for the fire
hydrants
Extend the leg all the way back crossing the
resting leg
Then kick to the opposite direction
Core remains nice and tight
This exercise will target your side and
under booty
Add weight
down.
for maximum tension
Squat again
Repeat
require balance
Week 6- Day 3:
EXERCISE 1: Half Burpees 3x25
Bring both of your legs as close to your
chest as possible
Jump back to the initial position
Repeat 25 times as fast as you can go
engaging your abs thoghout the whole
movement
EXERCISE 2: Leg raises 3x30
Lie on your back, legs straight and together.
Keep your legs straight and lift them all the
way up to the ceiling until your butt comes
off the floor.
Slowly lower your legs back down till they're
just above the floor.
Hold for a moment.
Raise your legs back up.
Repeat.
EXERCISE 3: Side to Side Leg Crunches 3x25
Place a bottle or any other object in front of
you to use as an obstacle for your crunches
Lift your shoulders and head up as well as
your legs, balancing all the weight on your
glutes
Shift your legs from one side of the bottle,
bring them close together to your chest and
then shift them to the other side of the
bottle
Repeat 25 times
EXERCISE 4: Side Plank 3x10
Lie on your right side, legs extended and
stacked from hip to feet.
Make sure your head is directly in line with
your spine.
Your left arm can be aligned along the left
side of your body.
Engage your ab muscles
Lift your hips and knees from the mat while
exhaling.
After several breaths, inhale and return to
the starting position. The goal should be to
hold for 60 seconds. Change sides and
repeat.
Week 6- Day 4:
EXERCISE 1: Single Leg Glute bridges 3x30
Same initial position as to perform a glute
bridge
Add a resistance band just above your
knees
Lift one leg up while putting all the weight
on the resting leg (always on the heel)
When you come down, go as low as you can
without touching the floor
Keep your chin tucked in thoughout the
whole movement
back with one leg
Repeat 20 times
the movement
stretch
2 dumbbells
leg
weight
repeat 10 times
Week 6- Day 6:

3x25
and hold
repeat.
Lie on all fours, place your hands on top of
one of the extremities of a long resistance
band
Get one foot inside the loop
Kickback extending your working leg all the
way out
Repeat 20 times
EXERCISE
Side Squats 4x10
4x25
Sit
Place
with
onyour
foot
knees
on the
onsofa
the floor pointing
outwards
Squat down
andwith
yourthe
feet
working
together.
leg,Your
maintaing
legs
should
a slight
make
bent a
knee
diamond shape
Lie
Squeeze
back on
asthe
youfloor
comeasback
you would
up for glute
bridges
Squeezing
that is comfortable
your glutes
to hard,
yout height
lift your hips so
knees.
whole movement
Repeat 20 times
EXERCISE 5: Banded Seated Abduction 4x35
Sit on the sofa with your back leaning
slightly forward
Band around your knees
Leaning forward (this is essential as it will
allow you to engage your glutes more)
Open your legs as wide as you can
Return to the initial position and repeat with
little rest in between

WEEK 6 COMPLETE!
Home Booty Plan
Booty
Gains

Tag me on
Screenshot
your stories
Fill Form
page
& posts
WEEK SEVEN - HUSTLE FOR THE MUSCLE
Make fitness and looking after your mind
& body your favourite habit

Week 7- Day 1:
Jump up
Repeat 20 times
knees
EXERCISE 2: Standing Kickbacks 4x30
Hold onto the wall for better stability
Lift one leg and kick back using a
resistance band to add
further tension
Repeat 20 times
a slight bent knee
Add weight
this allows you to focus more on your glutes
down.
Lift your hips off the ground until your knees
for maximum tension
Lay on one side of your body
Place a short resistance band around your
ankles
Lift your leg up as high as you can go in
order to engage your side glute muscles
Reps are higher here in order to help you
pump your muscles

Week 7- Day 3:
EXERCISE 1: Weighted Flutter Kicks 3x30
Hold a weight with your arms
Maintain your back, head and shoulders flat
on the mat
Lift one leg at the time
When you bring it back down get as close
as you can to the floor without touching it
Repeat the same thing with the other leg
Tense your core to keep your abs engaged
during the movement
EXERCISE 2: Leg raises
Lie on your back, legs straight and together.
Keep your legs straight and lift them all the
way up to the ceiling until your butt comes
off the floor.
Slowly lower your legs back down till they're
just above the floor.
Hold for a moment.
Raise your legs back up.
Repeat.
you can.
leg change.
EXERCISE 4: 360 Leg Rotations 4x25
Start with your back flat on the floor
Get your legs together and lift them up
Draw a circle with your legs and keep your
palms flat on the mat to prevent you from
sliding down
Maintain your back and shoulders flat
thoughout the movement, only body part
moving should be your legs

Week 7- Day 4:
the floor
level of difficulty
knees
touch your heels)

whole movement
Repeat 20 times
ankles
Repeat 4x30
a slight bent knee

Week 7- Day 6:
EXERCISE 1: Knee Banded Hip Abduction 4x35
Place a short resistance band just above
your knees
Shift your body weight from one leg to the
other
This exercise will engage your top
glutes/shelf and it requires you to perform a
lot of reps in order to really feel its
effectiveness
Seems really simple but it really targets your
glutes
blades level
forward

sofa
downward
Repeat 20 times
level of difficulty
knees
touch your heels)
band
way out
Repeat 20 times
WEEK 7 COMPLETE!
Home Booty Plan
Booty
Gains

Tag me on
Screenshot
your stories
Fill Form
page
& posts
WEEK EIGHT - ALMOST DONE!
'If you have the courage to start, you
have the courage to suceed' - Mel
Robbins
Week 8- Day 1:
EXERCISE 1: Banded Fire Hydrant 4x15
Lean on one elbow for greater glute
recruitment, keeping the other arm slightly
bent
Open your leg as wide as you can fully
stretching your muscles
Return to initial position
If you have a dumbbell you can add it to
your workout by placing it behind your knees
EXERCISE 2: Side Leg Press 3x20
floor
Use a long resistance band and get inside it
like shown in the picture
Raise your leg all the way up in a form of a
side kick
Repeat 20 times
band
way out
Repeat 20 times
ankles
Repeat 4x30
towards you
Repeat 15 times x4
Week 8- Day 3:
EXERCISE 1: 360 torso rotation 4x25
Hold a weight and keep your arms relatively
straight
Draw a circle with the weight you are
holding starting from the right side, lifting it
all the way up and taking it right to the left
side
Tense your abs thoughout the whole
movement
EXERCISE 2: Wood Choppers 3x25
You could do this exercise either standing
up or on your knees
Hold a weight or if you haven't got any, hold
a water bottle
Without twisting your tose too much move
the weight from one bottom side to the
diagonal opposite
Do the same for the other side and repeat
25 times
EXERCISE 3: Single Leg Raises 4x25
Keep your back flat on the floor
Lift the weight up keeping your arms
straight
Lift one leg at a time towards the
bottle/weight
Bring your leg down and lift the other one
up
Repeat 25 times x 4
EXERCISE 4: Bicycle Crunches 4x30
Start by lying on the ground, with your lower
back pressed flat into the floor and your
head and shoulders raised slightly above it.
Place your hands lightly on the sides of your
head
Lift one leg just off the ground and extend it
out.Lift the other leg and bend your knee
towards your chest.
As you do so twist through your core so the
opposite arm comes towards the raised
knee.
You don’t need to touch elbow to knee,
instead focus on moving through your core
as you turn your torso.

Week 8- Day 3:
the movement
stretch
2 dumbbells
back with one leg
Repeat 20 times
top of the step.
the left foot.
Add weight
down.
for maximum tension
Squat again
Repeat
require balance
Week 8- Day 4:
EXERCISE 1: Squats with Side Kick 4x20
Same technique as for the squay apply
Squat down and lift your right foot to the
side
Squat down again
Lift your left foot to the side
Toes always pointing outward
Repeat 4 times
EXERCISE 2: Banded Kneeling 3x20
Another version of banded kneeling squats
Tie the other extremity of the resistance
band on something that can hold your
weight such as the sofa or something
heavier
Sit up and push your glutes as you come up,
Sit back down allowing a full glute stretch
Repeat 20 times
muscles
begin to land.
rests on the elbow

Week 8- Day 6:
Jump up
Repeat 20 times
knees
EXERCISE
Side Squats 4x10
4x25
Sit withon
Place your knees
foot on sofa
on the the floor pointing
outwards andwith
Squat down yourthe
feet together.
working leg,Your legs
maintaing
should make
a slight bentaknee
diamond shape
Lie back on
Squeeze asthe
youfloor
comeas back
you would
up for glute
bridges
Squeezing your glutes

that is comfortable tohard, lift your hips so
yout height
knees.

blades level
forward
the floor
repeat 10 times
YOU DID IT, WELL DONE!
Booty
Gains
100%
This was just a taster of what your routine should
look like. As mentioned before, you need to be
able to challenge your body with real weights
and progress with new weights over time in order
to really see some noticeable changes! So I hope
this guide has given you the confidence to join a
gym soon. Really wish you the best with your
training!
Feel free to tag me on Instagram or post on the
Facebook group so I can see what you are up to
with this guide and I can show you some love ❤I

want to see your progress, I am PROUD OF YOU

Tag me on
Screenshot
your stories
Fill Form
page
& posts
MY GYM GUIDES www.chiarapugliesi.com

Ultimate Home Booty Plan - Watermark PDF

Загружено:

Сведения о документе

Исходное описание:

Оригинальное название

Авторское право

Доступные форматы

Поделиться этим документом

Поделиться или встроить документ

Параметры публикации

Этот документ был вам полезен?

Это неприемлемый материал?

Авторское право:

Доступные форматы

Ultimate Home Booty Plan - Watermark PDF

Загружено:

Авторское право:

Доступные форматы

YOU DON'T

Well done for deciding to join my fit famiglia. I created this

You are now part of a community of strong, determined and

-I want to see your progress! Tag @chiara_pugliesi on Instagram and let me

after your physical body.

1. Please, note that I am not a qualified personal trainer. However, I have

transformed many poeple and managed to transform my body as well. If you

able to follow the plan first.

this guide, and respect the intellectual properties of the creator

I have included an exclusive link on YouTube that explains how this

This is a new addition which I decided to to implement to

Booty workouts per week ( targeting side booty -

aka Gluteus Medius and Minimus & Gluteus

Maximus aka middle/upper and under-booty).

Ab circuit per week - However, You can decide to

repeat that same ab workout multiple times in a

week depending on how busy your schedule is

session. If they are, avoid training until you fully recover

Every Booty/Leg Session will include 5 exercises per day.

Considering I am giving you a 3 booty days workout split per

week, you do not need more than 5 exercises per session.

In terms of the ab workouts, you can decide to repeat those more

times during the week depending on your own lifestyle as

everyone has different needs, the minimum you should do is 1 ab

during the week, feel free to do so.

If you dont like some of the ingredients I

use in the recipes of the meal plan you

can easily swap them with what you like!

E.g. if you don't eat normal milk you can

use almond or oat milk

if you don't eat beef you can use chicken

If you don't like fish, try tofu or again

This is all about YOU ENJOYING YOUR

N.B IF YOU have any food allergies please

check with your dietitian or doctor as I am

not responsible for any allergies

or intolerance as this plan should only be

I am not a nutritionist but this is what it has

worked for me and my clients.

By reading and using this guide you agree

to the terms above.

You can freeze your food up to 5 days!

when you drink more water.

1 scoop of vanilla protein

powder or any other flavour of

CALORIES : 470 PROTEIN: 38 CARBS: 66 FAT: 8

Granola 1.5 cup

1 cup of berries of choice

Protein shake to drink aside

with 1 scoop of protein

CALORIES : 765 PROTEIN: 65 CARBS: 72 FAT: 16

1 ripe banana - mash this with a fork first

2 eggs - add these on the mashed

1/4 cup of oats - mix with the above

Pinch of salt and cinnamon & 1 scoop of

Fry on non-stick pan & serve with dark

chocolate & fruit of choice

1 frozen banana- chopped

1/2 cup of blueberry or vanilla yogurt

1 cup or spinach or kale

1 cup of vanilla protein powder

1 cup of almond milk