28 DAYS TO YOUR BEST BOOTY!
WEEK 1 WORKOUTS
WEEK 1 WORKOUTS 3
Pre-Start Essentials
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Week 1 Overview
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Week 1 Goal Sheet
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Day 1
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Day 2
14
Day 3
17
Day 4
19
Day 5
22
Day 6
25
Day 7
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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. 2.
Core Activation and Motor Control - Watch Ashy’s Core Essentials video before starting 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
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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!
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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 ___ | ___ the first blank space is where you write the weight you are lifting for this set, and the second is where you write the reps you completed. Step 4: Write any notes about things you may have learned, struggled with or were really proud of! * See page 20 to learn about the different training phases.
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WEEK 1 OVERVIEW 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. 2.
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 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.
• • • •
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 Basics
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.
er! b m e Rem
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Date:
to
Week 1
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: ____/ 10
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DAY 1: Overview CLEAN EATING NON-NEGOTIABLES
EXERCISE NON-NEGOTIABLES
• • • •
1. 2.
Limit refined sugars 3L of water Limit Starchy Carbs after breakfast Small portion of protein with every meal or snack
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 1 x BW (Booty Workout)
DAY 1: Essentials GYM OR HOME GYM 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.
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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.
DAY 1: Essentials cont. GYM OR HOME GYM BOOTY BOOSTER Personalise or Step It Up
THE WORKOUT
TIPS & SESSION GOAL / FOCUS
Leg Press: Reps: 15 Sets: 4 Rest: 45 Seconds between sets
ROM Goal: 90˚ angle at knees Remember your lifting tips.
Feet at top of plate and weight through heels for maximum glut and hammy activation. 3 second count on eccentric (remember this is the part where the plate is being lowered towards you) and 1 second on the concentric (pushing the plate away from you)
Db Reverse Lunge 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)
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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.
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DAY 2: Overview CLEAN EATING NON-NEGOTIABLES
EXERCISE NON-NEGOTIABLES
• • • •
1. 2.
Limit refined sugars 3L of water Limit Starchy Carbs after breakfast Small portion of protein with every meal or snack
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 1 x BW (Booty Workout)
DAY 2: Booty Basher GYM OR HOME GYM THE WORKOUT
TIPS & SESSION GOAL / FOCUS
BOOTY BOOSTER Personalise or Step It Up
Ashy’s Dynamic Warm Up Ashy’s 150 AMRAP 1. 50 x skips (or star jumps) as fast as possible 2. 15 x Kettlebell Deadlift Weight: heavy enough to be able to just lift 20 in a row 3. 40 x Lateral Hops 4. 10 x Squat + Curtsy 5. 30 x Step Ups (small step, fast) 6. 5 x Modified Turkish Getups Repeat as many times as you can in 15 minutes.
Kettlebell Deadlift: Hinge from the hips. Minimal bend in the knees and no movement of your shins. Fight to keep your spine in neutral and if doing correctly you will feel in your butt and hammys. If there is any pain in your lower back, check your form cues in the video or exercise manual. Modified Turkish Get Up: 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!
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Advanced Option: Add weight to squat and curtsy (hold at your chest). Change the 30 step ups to 30 high box step downs (really making it tough to get back up). Add 5kg weight to the Turkish get ups.
DAY 2: Booty Basher cont. GYM OR HOME GYM
BOOTY BOOSTER Personalise or Step It Up
THE WORKOUT
TIPS & SESSION GOAL / FOCUS
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.
Butt Raise: Squeeze pilate ring, ball or towel between legs.
No Boosters
Double Pulse Wide Leg squat Jump: Before jumping back up ensure you do 2 pulses at a 90˚ ROM.
RFT Challenge Advanced Option: Add Dumbbells held at your shoulders during the squat jumps.
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.
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) Wide Leg Squat Pulse x 30 seconds Rest: 30 seconds Repeat: 4 times RFT Challenge 1. 10 x Double Pulse Wide Leg Squat Jumps 2. 30 x Mountain Climbers Repeat 5 times, as soon as you are finished you are done for today. Well Done! Optional Bonus Section 30 min treadmill or run challenge!
A’s: Do not do the Optional Bonus.
Run for 4 minutes, then do 10 knee push ups, 10 split lunges and repeat for 30 minutes.
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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
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DAY 3: Overview EXERCISE NON-NEGOTIABLES
CLEAN EATING 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. • • • •
Limit refined sugars 3L of water Limit starchy carbs after breakfast Small portion of protein with every meal or snack
DAY 3: Booty Builder GYM OR HOME GYM 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˚ 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) Rep Goal: 15 Sets: 3 Rest: 45 seconds between each leg
ROM Goal: 90˚ knee bend Really try to feel the butt and hammys on your front leg doing the most work here.
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.
Advanced: Use a barbell instead of a smith machine. 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).
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DAY 3: Booty Builder cont. GYM OR HOME GYM
THE WORKOUT
TIPS & SESSION GOAL / FOCUS
Deadlift: Barbell or Kettlebell Rep Goal: 15 Sets: 3 Rest: 45 seconds
ROM Goal: Down to wherever you can maintain neutral spine and the feeling of strength in your hammys and butt.
BOOTY BOOSTER Personalise or Step It Up No Boosters
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.
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.
Rep Goal: 15 Sets: 3 Rest: 30 Seconds between sets Super Set Finisher 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)
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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 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
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DAY 4: Overview CLEAN EATING NON-NEGOTIABLES
EXERCISE NON-NEGOTIABLES
• • • •
1. 2.
Limit refined sugars 3L of water Limit Starchy Carbs after breakfast Small portion of protein with every meal or snack
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 1 x BW (Booty Workout)
DAY 4: Booty Burner & Bender GYM / HOME GYM / HOME / PARK
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 1. Single Leg Deadlift : 1 minute left side 2. Plank: 30 seconds 3. High Heel Squat Hold: 1 minute 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
SL Deadlift: Hold in the T shape for 5 seconds. Refuse to let the moving leg touch the floor through the entire exercise.
Repeat on right leg
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B’s: Add a 30 minute Run or Cycle before the session (if you have time).
DAY 4: Booty Burner & Bender cont. GYM / HOME GYM / HOME / PARK
THE WORKOUT: OPTION 1
THE WORKOUT: OPTION 2
CARDIO SUBSTITUTE OPTION
BOOTY BENDER Ashy’s Yin Yoga Series Watch the video to learn the flow
BOOTY BENDER Ashy’s Foam Roller Release Watch the video to learn the flow
REPLACES BOOTY BENDER 30min treadmill or run challenge
1 – Kneeling hip series Down dog transition to 3 legged dog Swan (right leg) transition Down dog Swan Left leg transition to dragon series
1. Hip Flexors, Quads: Up and down, when hit tight spot (bend and extend)
Dragon Warrior Dragon Triangle Lizard Down dog transition to 3 legged dog Repeat Dragon series on the other leg
3. TFL :Turn hips slightly on quad stretch
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
Beginner challenge: 1. 1 min slow 2. 30 seconds 70% intensity 1. 30 seconds 90% intensity 2. Repeat for 30 mins
2. ITB
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.
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
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Advanced Challenge: 3. 30 seconds slow 4. 1 minute 70% intensity 5. 45 seconds 90% 6. Repeat for 30 minutes
DAY 5: Overview CLEAN EATING NON-NEGOTIABLES
EXERCISE NON-NEGOTIABLES
• • • •
1. 2.
Limit refined sugars 3L of water Limit starchy carbs after breakfast Small portion of protein with every meal or snack
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 1 x BW (Booty Workout)
DAY 5: Booty Basher GYM / HOME GYM / HOME / PARK
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. 1. Walking lunge x 20 lunges 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) • •
Walking Lunge: 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: Watch the video. Perform the left, right and central lunge before stepping forward onto your next leg.
Repeat at lighter weight Repeat at body weight
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No Boosters
DAY 5: Booty Basher cont. GYM OR HOME GYM
BOOTY BOOSTER Personalise or Step It Up
THE WORKOUT
TIPS & SESSION GOAL / FOCUS
Jumpin Jumpin 1. Bench Straddle Squat Jump 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
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).
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
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
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
Repeat for 10 minutes Burpee EMOM (8 minutes) Every minute on the minute, complete the following: 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 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%
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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.
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DAY 6: Overview CLEAN EATING NON-NEGOTIABLES
EXERCISE NON-NEGOTIABLES
• • • •
1. 2.
Limit refined sugars 3L of water Limit Starchy Carbs after breakfast Small portion of protein with every meal or snack
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 1 x BW (Booty Workout)
DAY 6: Booty Builder GYM / HOME GYM / HOME / PARK
THE WORKOUT
TIPS & SESSION GOAL / FOCUS
BOOTY BOOSTER Personalise or Step It Up
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. Smith Squat Rep Goal: 10 Sets: 3 Rest: 45 seconds between each set
Beginners ROM Goal: 75˚ - 90˚ Experienced ROM Goal: as deep as you can maintain neutral spine
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!
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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!
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!
This is the last workout for today, make sure you go home without any regrets!
B’s remember your boosters for today!
Sets: 3 Rep Goal: 10 Rest: 45 seconds between each leg
Rep Goal: 10 Sets: 3: Rest: 30 seconds between sets Drop Set Demolition 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
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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 FBW - 1 Hour Fat Burning Walk at moderate intensity
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DAY 7: Overview CLEAN EATING NON-NEGOTIABLES
EXERCISE NON-NEGOTIABLES
• • • •
1. 2.
Limit refined sugars 3L of water Limit starchy carbs after breakfast Small portion of protein with every meal or snack
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 1 x BW (Booty Workout)
DAY 7: Booty Basher & Bender GYM / HOME GYM
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 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.
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: 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 becomes tougher and tougher and ends quickly
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A’s: Refuel IMMEDIATELY after training within 20mins you need protein and some carbs.
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 • 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)
Try to not drop the weight you started with.
A’s: In the skip stop circuit, rest instead of skipping.
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)
Repeat for 3 rounds Beast Mode (5 min circuit) • 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)
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DAY 7: Booty Basher & Bender cont. GYM / HOME GYM / HOME / PARK
THE WORKOUT: OPTION 1
THE WORKOUT: OPTION 2
BOOTY BENDER Ashy’s Yin Yoga Series Watch the video to learn the flow
BOOTY BENDER Ashy’s Foam Roller Release 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
1. Hip Flexors, Quads: Up and down, when hit tight spot (bend and extend)
Dragon Warrior Dragon Triangle Lizard Down dog transition to 3 legged dog Repeat Dragon series on the other leg
3. TFL :Turn hips slightly on quad stretch
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
2. ITB
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.
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
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CONGRATULATIONS! ONE WEEK DOWN! NEXT STOP... WEEK 2 WORKOUTS
www.bootytransformation.com

Posted by6 months ago