28 DAYS TO YOUR BEST BOOTY!

WEEK 3 WORKOUTS
 WEEK 3 WORKOUTS

3 Week 3 Overview
4 Week 3 Goal Sheet
5 Day 15
8 Day 16
11 Day 17
14 Day 18
16 Day 19
18 Day 20
21 Day 21

2
WEEK 3 OVERVIEW
You are starting to see some results showing. Your butt and legs are toning nicely and you are feeling

fitter, stronger and ready for the home stretch. Take a few seconds to pat yourself on the back for a job

well done thus far!!

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
5. Start to focus on learning more about which meals keep you full for the longest, which meals make
you hungry again shortly after eating them
6. Start to become aware of which moods, environments and people effect your eating habits.
What makes you more likely to crave food, overeat food or skip meals?

Exercise Non Negotiables

7. 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
8. 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.

3
Date: to Week 3

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

4
DAY 15: Overview
CLEAN EATING NON-NEGOTIABLES EXERCISE NON-NEGOTIABLES
• Limit refined sugars 1. 1 x 60min FBW (Fat Burning Walk):
• 3L of water You can do this either before your session, after
• Limit starchy carbs after breakfast your session or at opposite ends of the day IE
• Small portion of protein with every meal or snack FBW in morning or evening
2. 1 x BW (Booty Workout)

DAY 15: Booty Burner

GYM / HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Ashy’s Dynamic Warm Up

Ballet Booty Day!

Single Leg Deadlift: If you are struggling to balance, then B’s: do a 20 minute run, ride or incline
Bend over until you are in the T use a pole or wall or anything you can power walk before the session at 70%
position and then pulse your back leg grab for balance. intensity. We want you maximising fat
6 times (while maintaining control over burning for this session.
the rest of your body) If you are falling over more times than
you get to work out than this workout
Stand back up straight (without will not give you the benefits you are
putting that foot on the ground) looking for.

Repeat and when at the T position

bend your knee to 90˚ (like a donkey
kick) and do 12 pulses

Stand back up straight (without

putting that foot on the ground)

Repeat for 10 rounds, then swap legs

5
DAY 15: Booty Burner cont.
GYM OR HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Plie Squat and Kick Back Hold Advanced:

Do a wide leg squat and at your full Add weight and/or hold up on your
depth do 12 pulses (while holding your toes
arms above your head in third position)

As you stand move your weight to your

right leg and kick your left back behind
you (see donkey kick squat)

Hold your balance and your kick for 5

seconds before coming back down into
your plie squat.

Repeat 10 times with the right leg

Then repeat 10 times with the left leg

'kicking back'

1 Leg Balance Series No Boosters

Lift your right leg as high as you can to
the front of your body and then hold
for 3 seconds, then move your leg out
to the side and lift as high as you can
for 3 seconds, then move your leg out
to the rear (like a full arabesque) and
hold for 3 seconds

Repeat for 1 minute refusing to let the

right leg touch the ground once

Swap sides (IE lift left leg)

Repeat each side again

6
DAY 15: Booty Burner cont.
GYM OR HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Ballet Lunge You can do this! No Boosters

Do a Reverse lunge (left leg going
backwards) and stand, then while
balancing on the right leg swing your
left leg as far forward and back as you
can 4 times)

Then do 2 reverse lunges and repeat

the ballet leg swings

Then 4 reverse lunges

Continue until you hit 20 Reverse lung-

es with your right leg forward and then
have a small rest and swap to your left
leg being forward and your right leg do-
ing the swings

(see video)

The Pulsonator Stretch up afterwards you deserve it!!! No Boosters

To finish your session you will need a
towel or suspension strap

Stand in a Split Squat with your hands
holding the suspension straps or towel

Squat down and do 100 pulses (use

your arms to help as much as you like)
If you have to stop that is ok, but you
MUST make 100 pulses

Swap sides and repeat

CARDIO SUB

FBW - Just hit up a FBW, ride or swim if you are too sore to complete todays session.

7
DAY 16: Overview
CLEAN EATING NON-NEGOTIABLES EXERCISE NON-NEGOTIABLES
• Limit Refined Sugars 1. 1 x 60min FBW (Fat Burning Walk):
• 3L of water You can do this either before your session, after
• Limit starchy carbs after breakfast your session or at opposite ends of the day IE
• Small portion of protein with every meal or snack FBW in morning or evening
2. 1 x BW (Booty Workout)

DAY 16: Booty Basher and Bender

GYM / HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Ashy’s Dynamic Warm Up

Ashy’s Lunge Lover Walk around the gym once after No Boosters
• 10 x Walking Rotational Lunges completing to loosen you legs and then
(with 10Kg DB) repeat.
• 20 x Body Weight Switch Lunge
Jumps (or reverse lunges if too Repeat as many times as you can in
hard) 15minutes.
• 10 x 3 Directional Walking Lunges
(with 10Kg DB)
• 20 x Full Range Lunge Pulses on
each leg

5 min Killer Cardio Intervals (KCI) Continue for 4 minutes (6 rotations) A’s: Don’t do the KCI
• 1 minute ride/row/run or skip
recovery

Then...

• 30 seconds flat out

• 10 seconds easy

8
DAY 16: Booty Basher and Bender cont.
GYM OR HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Ashy’s Mini Butt Burner Butt Raise: Squeeze pilate ring, ball or No Boosters
Butt Raise ISO (with adduction towel between legs
activation): 30 seconds

Db Canyon Squat Pulse

(deep as you can): 30 seconds

Rest 30 seconds
Repeat 4 times

RFT Challenge Double Pulse Wide Leg Squat Jump: A’s: Leave out the mountain climbers,
10 x Double Pulse Wide Leg Squat Before jumping back up ensure you do and have a 30 second break between
Jumps 2 pulses at a 90˚ ROM. sets. Do 4 full sets with the heaviest
weight you can double pulse squat
30 x mountain climbers jump with.. As you fatigue remove the
jump if you need to.
Repeat twice

Ashy’s 150 AMRAP Repeat as many times as you can in 15 No Boosters

1. 50 x skips (or star jumps if no rope) minutes.
as fast as possible
2. 15 x Kb Romanian Deadlift: Weight: Each full rotation = 150 reps, so count
heavy enough to be able to just lift up your reps at the end to give you a
20 in a row total to beat next time
3. 40 x Lateral Hops
4. 10 x Squat + Curtsy Deadlift: Hinge from the hips
5. 30 x Step Ups (small step, flat out) Minimal bend in the knees and no
6. 5 x Modified Turkish Get Ups movement of your shins. Fight to keep
your spine in neutral and if doing cor-
rectly you will feel in butt and hammys.
If 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!

9
DAY 16: Booty Basher and Bender cont.
GYM OR HOME GYM
Equipment Required

THE WORKOUT: OPTION 1 THE WORKOUT: OPTION 2 OPTIONAL BONUS SECTION

BOOTY BENDER BOOTY BENDER (for anyone who doesn’t want to do

Ashy’s Yin Yoga Series Ashy’s Foam Roller Release the ‘Booty Bender’ section)
Watch the video to learn the flow Watch the video to learn the flow
30min treadmill or run challenge
1 – Kneeling hip series 1. Hip Flexors, quads: Up and down,
Down dog transition to 3 legged dog when hit tight spot (bend and Beginner challenge:
Swan (right leg) transition extend) 1 min slow
Down dog 30 seconds @ 70% intensity
Swan Left leg transition to dragon series 2. ITB 30 seconds @ 90% intensity
Repeat for 30 minutes
Dragon 3. Tfl :Turn hips slightly on quad
Warrior Dragon stretch Advanced Challenge:
Triangle 30 seconds slow
Lizard 4. Adductors: almost in plank 1 minute @ 70% intensity
Down dog transition to 3 legged dog position, straddle roller 45 seconds @ 90%
Repeat Dragon series on the other leg Repeat for 30mins
5. Gluts and Piriformis: Sit on it and
Down dog (walking dog) cross leg, then drop leg down and
Walk feet to toes roll on it (and an extend leg if you NO CARDIO SUB TODAY - DO IT, YOU
Sit / lie in savasana like) NEED A STRETCH!

2 – Seated and lying series 6. Hamstrings: from butt to just over

Reclining eye of the needle knee. Can do one leg to increase
Reclining spinal twist tension.
Repeat on other side and then grab
your pilates band (or just a towel) for 7. Calf: straight, inside, outside (IE
next series side to side). Big circle with lower
foot when on sore spot.
Reclining big toe (use band)
Big toe lateral leg Variation (band) 8. Shins/Peroneals (runners, heels):
Straight leg spinal twist (band) Prone kneeling position, cross leg
Repeat on other side 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

10
DAY 17: Overview
CLEAN EATING NON-NEGOTIABLES EXERCISE NON-NEGOTIABLES
• Limit Refined Sugars 1. 1 x 60min FBW (Fat Burning Walk):
• 3L of water You can do this either before your session, after
• Limit starchy carbs after breakfast your session or at opposite ends of the day IE
• Small portion of protein with every meal or snack FBW in morning or evening
2. 1 x BW (Booty Workout)

DAY 17: Booty Builder

GYM / HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Ashy’s Dynamic Warm Up

Barbell Squat We are going to start introducing the A’s:

Sets: 3 BARBELL SQUAT into your program Refuel IMMEDIATELY after training
Rep Goal: 15 now. within 20 minutes you need protein
Rest: 45 seconds between each set and some carbs.
It is virtually the same exercise as
ROM Goal: 90˚ to full Range (As deep as the ‘Smith Squat’ except it is more B’s:
you can maintain neutral spine) functional, uses more stabilisers and Keep your 'rep goal' to 15 and in the
will eventually build you the ultimate endurance phase.
‘she squats’ booty that many aspire to.
Lets move your rest period from 45 sec-
onds down to 30!
Smith Squat Beginner ROM Goal: 75˚ to 90˚
Sets: 3
Rep Goal: 10 Experienced ROM Goal: As deep as
Rest: 45 seconds between each set you can go while maintaining a neutral
spine.

Smith Split Squat Add a towel (folded 4 times) under

(front foot elevated 10 to 20cm) your back leg and aim to ensure your
Sets: 3 back knee touches the towel each rep!
Rep Goal: 10
Rest: 45 seconds between each leg

11
DAY 17: Booty Builder cont.
GYM OR HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Deadlift: Barbell or Kb ROM Goal: Down to wherever you can B’s remember your booster!
Sets: 3 maintain neutral spine and the feeling
Rep Goal: 10 of strength in your hammys and butt.
Rest: 45 seconds If your lower back starts to hurt, reset,
reduce range, squeeze your butt more
and ensure you aren’t rounding as you
lower.

Leg Press Ecc and Power Today really focus on putting your B’s remember your booster!
5 second slow lower on the way down legs higher on the plate and pushing
(eccentric phase), 1 second fast push through your heels to maximise your
up (concentric phase) butt and hammy activation.

Sets: 3: Remember your lifting tips.

Rep Goal: 10
Rest: 30 Seconds between sets

Kettle Bell Swings Kettle Bell Swings: Really focus on B’s remember your booster!
Reps: 15 hinging from the hips and keeping your
Sets: 5 spine straight. Don’t lift the kettle bell
Weight: Start with 5kg, increase just let the motion of your hips driving
weight each set forward and back lift your arms and the
Rest: at least 45 seconds off between kettle bell at the same time
sets.

Cable Single Leg Hammy Curls Please watch the instructional video B’s remember your booster!
Sets: 3
Rep Goal: 15

Cable Adductors Please watch the instructional video B’s remember your booster!
Sets: 3
Rep Goal: 15

12
DAY 17: Booty Builder 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

Option 1:
See the home/park section above and try to use any object at home that you can lift safely and comfortably that will add
weight to your training. Back packs, suit cases with handles, get a bag and fill with sand.
Resistance is the absolute key in the ‘booty builder’, so I would recommend you investing in some weights soon, or read your
exercise manual for other options or ways to make your own cheaply.

Option 2:
Substitute a ‘Booty Basher’ session or Cardio Sub class instead. '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 - Just hit up a FBW, ride or swim if you are too sore to complete todays session

13
DAY 18: Overview
CLEAN EATING NON-NEGOTIABLES EXERCISE NON-NEGOTIABLES
• Limit Refined Sugars 1. 1 x 60min FBW (Fat Burning Walk):
• 3L of water You can do this either before your session, after
• Limit starchy carbs after breakfast your session or at opposite ends of the day IE
• Small portion of protein with every meal or snack FBW in morning or evening
2. 1 x BW (Booty Workout)

DAY 18: Booty Basher

GYM / HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Ashy’s Dynamic Warm Up

Cardio and Interval Day Keep a towel on your treadmill at the A’s:
gym so you don’t lose it. 'Switch it Up' and Do a Upper Body
Tread Mill Tush Builder session instead of cardio and
1 minute walk on 5˚ incline interval day.
1 minute jog on 5˚ incline
1 minute run on 5˚ incline
10 x Single Leg (R) Butt Raises
20 x Single Leg (R) Butt Raise Pulses
10 x Single Leg (L) Butt Raises
20 x Single Leg (L) Butt Raise Pulses
30 x second Butt Raise Hold (both legs)

Repeat 5 times (25 mins in total)

Bikers Booty
20 seconds slow
20 seconds flat out (130RPM +)
40 seconds climbing on heaviest gear
you can push
20 second flat out (130 RPM +)
20 seconds rest (slow leg roll over)

Repeat 5 times

14
DAY 18: Booty Basher cont.
GYM OR HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Hussler Keep up your momentum for this No Boosters

20 seconds of Hussles entire workout!
20 seconds of Wide Leg Shuffle Steps
20 second ISO Lunge Kick Backs (R)
20 seconds ISO Lunge Kick Backs (L)

40 seconds rest
Repeat 5 times

HOME / PARK
Equipment Required

Swap the treadmill for a 20m shuttle or a 400m run

Swap the bike for step ups

CARDIO SUB

FBW - Just hit up a FBW, ride or swim if you are too sore to complete todays session

15
DAY 19: Overview
CLEAN EATING NON-NEGOTIABLES EXERCISE NON-NEGOTIABLES
• Limit Refined Sugars 1. 1 x 60min FBW (Fat Burning Walk):
• 3L of water You can do this either before your session, after
• Limit starchy carbs after breakfast your session or at opposite ends of the day IE
• Small portion of protein with every meal or snack FBW in morning or evening
2. 1 x BW (Booty Workout)

DAY 19: Booty Bender

GYM / HOME GYM
No Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Ashy’s Dynamic Warm Up

Ashy’s Total Body Yoga Release Watch the video to follow the No Boosters
1 - Warm up sequence.
½ Salute to sun x 20
Cat/Cow Connecting with your breath while in
Down Dog/ Walking Dog each pose. Relaxing your muscles and
clearing your mind
2 - Kneeling hip series
Down dog
transition through 3 legged dog Holding each pose for at least 30
Swan (right leg) seconds, or until you can get settled,
transition Down dog start focusing on your breathing and
Swan Left leg feel a release.
transition into dragon series
Dragon
Warrior Dragon
Triangle
Lizard
Down dog
transition through 3 legged dog
Repeat Dragon series on the other leg
Down dog (walking dog)
Walk toes to feet, roll up to stand

16
DAY 19: Booty Bender cont.
GYM OR HOME GYM
Equipment Required

THE WORKOUT TIPS & SESSION GOAL / FOCUS CARDIO SUB

3 - Standing Series Connecting with your breath while in This needs to be a nice rest day.
• Standing Half Moon each pose. Relaxing your muscles and
• Standing Separate knee clearing your mind If you don’t want to stretch, run a long
• Triangle bath, chuck in some Epsom salts and
• Down dog, walk hands to feet and relax!
kneel in hero pose Holding each pose for at least 30
seconds, or until you can get settled,
4 - Kneeling Series start focusing on your breathing and
• Hero feel a release.
• Childs pose or Tortoise
• Rabbit
• Walk hands forward to tabletop
• Thread the needle pose
• Camel pose
(big hip flexor openers)
• Fixed Firm Pose
(big hip flexor openers)
• Back into down dog
(really push sit bones to sky and
heel to the earth)

5 – Seated and lying series

• Reclining eye of the needle
• Reclining spinal twist
• Repeat on other side

Grab your pilates band

(or just a towel) for next series:
• Reclining big toe (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

17
DAY 20: Overview
CLEAN EATING NON-NEGOTIABLES EXERCISE NON-NEGOTIABLES
• Limit Refined Sugars 1. 1 x 60min FBW (Fat Burning Walk):
• 3L of water You can do this either before your session, after
• Limit starchy carbs after breakfast your session or at opposite ends of the day IE
• Small portion of protein with every meal or snack FBW in morning or evening
2. 1 x BW (Booty Workout)

DAY 20: Booty Burner

GYM / HOME GYM
No Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Ashy’s Dynamic Warm Up

High Heel Hell This is amazing for your calves! B’s: Do a 20 minute run, ride or incline
1) High Heel Squat: 30 seconds power walk before the session at 70%
• Hold in a 90 degree squat while intensity. We want you maximising fat
raising your calves up and down burning for this session.
• Always hold for minimum 3
seconds in high heel position and
1 second only with low heels

2) High Heel Balance: 30 seconds

• Stand up on your toes with
straight legs and balance

3) Down Dog Recovery: 30 seconds

• Walk the dog to release calves

Repeat x 8 rotations

18
DAY 20: Booty Burner
GYM OR HOME GYM
No Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

The Power of 20 Once completed, repeat on left side No Boosters

Donkey Kick Super 20’s (start right leg)
• Bent knee, straight leg, circles,
pulse, pistol (see video)
• Diamond Butt: 20 reps
• Brazilian Crossovers: 20 double
pulses
• Lying Abductors: Straight, circles,
clams, foot to sky (see video)
• Butt Raise (20 second combos)
Double leg iso, single leg iso,
single leg pulse, single leg pulse,

Single Leg Deadlift Focus on one spot and stay as No Boosters

• Bend over until you are in the T balanced as possible...
position and then pulse your back
leg 6 times (while maintaining con- Practice makes perfect!
trol over the rest of your body)
• Stand back up straight (without
putting that foot on the ground)
• Repeat and when at the T position
bend your knee to 90˚ (like a don-
key kick) and do 12 pulses
• Stand back up straight (without
putting that foot on the ground)
• Repeat for 10 rounds and then
swap legs

Swing it Ballet Lunge Continue until you hit 20 Reverse No Boosters

• Do a Reverse Lunge (left leg going Lunges with your right leg forward
backwards) and stand, then while and then have a small rest and swap
balancing on the right leg swing to your left leg being forward and
your left leg as far forward and your right leg doing the swings.
back as you can 4 times)
• Then do 2 reverse lunges and Watch the relating video.
repeat the ballet leg swings
• Then 4 reverse lunges

19
DAY 20: Booty Burner cont.
GYM OR HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Yogi Control Challenge Each down dog is 30 seconds No Boosters

1. Down Dog: 30 seconds (15 seconds each leg)
2. Crescent Lunge Hold
(L Leg forward) – 1 minute Each Lunge Hold Variation is held for 1
3. Down Dog minute (with the goal of 90 seconds for
4. Crescent Lunge Hold (R Leg) each eventually)
5. Down Dog
6. Wide Lunge Hold (L Leg)
7. Down Dog
8. Wide Lunge Hold (R Leg)
Down Dog
Warrior 2 Hold (L leg)
9. Down Dog
10. Warrior 2 Hold (R Leg)

HOME / PARK

As Above

CARDIO SUB

The Cardio Triad (30 mins)

50% Intensity: 4 mins on treadmill (incline) + 4 mins on bike + 4 mins on rower
60% - 70% Intensity: 3 mins on treadmill + 3 mins on bike + 3 mins on rower
80% - 90% Intensity: 2 mins on treadmill + 2 mins on bike + 2 mins on rower
100% Intensity: 1 min on treadmill + 1 min on bike + 1 min on rower

Walk for 5 minutes to cool down, then stretch your gluts, hammys and calves.

Home/Park:
Complete the above gym version but swap the equipment for the following:
Treadmill = Shuttles
Bike = Skipping
Rower = Mini Combo (10 crunches and 10 butt raises)

20
DAY 21: Overview
CLEAN EATING NON-NEGOTIABLES EXERCISE NON-NEGOTIABLES
• Limit Refined Sugars 1. 1 x 60min FBW (Fat Burning Walk):
• 3L of water You can do this either before your session, after
• Limit starchy carbs after breakfast your session or at opposite ends of the day IE
• Small portion of protein with every meal or snack FBW in morning or evening
2. 1 x BW (Booty Workout)

DAY 21: Booty Builder

GYM / HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Ashy’s Dynamic Warm Up

Barbell Squat ROM Goal: 90˚ to Full Range (As deep A’s:
Sets: 3 as you can maintain neutral spine) Refuel IMMEDIATELY after training
Rep Goal: 15 within 20mins you need protein and
Rest: 45 seconds between each set some carbs.

B’s:
Smith Squat Beginners ROM Goal: 75˚-90˚
In between each exercise, do a 3
Sets: 3
minute cardio exercise at 80% max.
Rep Goal: 10 Experienced ROM Goal: As deep as
Whether it is treadmill, skipping,
Rest: 45 seconds between each set you can go while maintaining a neutral
rowing, cross trainer or bike it
spine
doesn’t matter
Smith Split Squat
(front foot elevated 10 to 20cm)
Sets: 3
Rep Goal: 10
Rest: 45 seconds between each leg

Deadlift: Barbell or Kb ROM Goal: Down to wherever you can

Sets: 3 maintain neutral spine and the feeling
Rep Goal: 10 of strength in your hammys and butt.
Rest: 45 seconds If your lower back starts to hurt, reset,
reduce range, squeeze your butt more
and ensure you aren’t rounding as you
lower.

21
DAY 21: Booty Builder cont.
GYM OR HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Leg Press Ecc and Power Set 1: Remember your lifting tips B’s remember your booster
5 sec slow lower on the way down
(eccentric phase), 1 second fast push
up (concentric phase)
Sets: 3
Rep Goal: 10
Rest: 30 Seconds between sets

Turkish Get Up Focus on control and performing the B’s remember your booster
Reps: 5 each side movement with perfect posture
Sets: 5
Weight: A weight you can just
comfortably hold above your head

Cable Single Leg Hammy Curls Watch the relating video B’s remember your booster
Sets: 3
Rep Goal: 15

Cable Adductors Watch the relating video B’s remember your booster
Sets: 3
Rep Goal: 15

22
DAY 21: Booty Builder 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

Option 1:
See the home/park section above and try to use any object at home that you can lift safely and comfortably that will add
weight to your training. Back packs, suit cases with handles, get a bag and fill with sand.
Resistance is the absolute key in the ‘booty builder’, so I would recommend you investing in some weights soon, or read your
exercise manual for other options or ways to make your own cheaply

Option 2:
Substitute a 'Booty Basher' session or Cardio sub class instead. ‘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 OPTION

Mininum one hour Fat Burning Walk

23
HOME STRETCH! BRING IT HOME BABY
NEXT STOP... WEEK 4 WORKOUTS

www.bootytransformation.com