poory enaenge 12 xUttimate Lunges 9 = 3x squat jumps + 10 fat out high knees x 10 sets Last Gir Standing - Bonus Finish for ‘anyone who can still stand Increase squat jumps by 1 each shuttle ‘until you cannot com jumps (or cannot st your squa d) Do a lump Squat then run 2 10 met Anything aver 12 is awesomet wsanell No Boosters As 0 ~ 25x Single Leg Burt Raises each leg, {hold a weight on your stomach if you can} 2= 10 xReverse Lunges each side {holding as heavy dumb bells as you can do full range with) 7 = 15 Curtsy Squats {holding as heavy -stumb bells as you can do full range swith} A's: Walk the shuttle section, add a ‘weight I your squat jump and stop you get to 12, Make each rep et maxienum Height one lane! softly.DAY 0: Booty Basher ot HOME / PARK Equipment Required Some as Day 10 Gym Program with the following adjustments: ‘You can substitute a Durnbell far Kettle Bell if you like or even a weight plate {if it has hand grip holes}. HOME / PARK No Equipment Required Ifyou don’t have equipment for the Kettle Bell Circult: ‘Swop in the ‘Full Turkish Get Up" for the kettle bell, See video for the steps. | promise yau once you get this exercise down and can do it well, your butt will thank yau for the rest of your lifelDAY Il: Overview CLEAN EATING NON-NEGOTIABLES . Limit Refined Sugars . BL of water . Limit starchy carbs after breakfast + Small portion of protein with every meal or snack DAV: Booty Bulder GYM / HOME GYM EXERCISE NON-NEGOTIABLES 1 11x 60min FBW (Fat Burning Wall): You can do this either before your session, after your Session of at oppasite ends af the day IE FBW in morning er evening 2. 1x BW [Booty Workout) pratt TPS & SESSION GOAL /Focus | BOOTY BOOSTER eed Ashy’s Dynamie Warm Up ‘Your goal today is “keep lifting’ when you hit your rep goal you can stilt! Lets say you choose to do a 50 kg Smith Squat and your ‘rep goal’ is 12. ‘If you do your first set and you can lift more than 12, keep going just to see what you are capable of! it you hit 20 (while holding form), then nest set, please increase the weight to anumber you think you wll nly reach 12 of. Smith Squat ROM Goal Beginners: 75" 10 90" Be: Sets: 3 Don’t de drop set Demolition Rep Goal: 10 ROM Goal Experienced: as deep as you (Last Exercise) Rest: 45 seconds between each set can maintain neuteal spine ‘Smith Split Squat (front foot elevated 10 to 20cm) sets:3 Rep Goal 10 Rest: 45 seconds between each leg Refuel IMMEDIATELY after t vwithie 20 ing you need protein and samme carbs. a Frsres your less the of mower Deadlift: Borbell or Ke ROM Goal: Down ta wherever you can Lets move ynur rest periad fram 4% Sets: 3 maintain spine and the feeling af seconds down to 301 Rep Goal: 10 strengths in your hamerys and but. if your Rest: 45 seconds lower back starts to hurt, eeses, reduce range, squeeze: your butt and ensure you ‘aren't rounding as you kwveDAY Il: Booty Buder cont GYM OR HOME GYM. Sls Me ceca Leg Press Ecc and Power Remember your iting tps! No Boosters '5 seconds slow lower on the way down {eccentric phase} 1 second fast push up {concentric phase) Sea: ir Sets: 3 Rep Goal: 10 Rest: 30 Seconds between sets Coble SL Leg Extension No Boosters sets:3 Rep Goal: 15 Dumbbell Colf Reises No Boosters Sets: 3 Rep Goal: 15 Drop Set Demolition Swinger ‘8’ da not complete this section 1. Kb Swing (15k) x 10 2. Bult Rae (see vid} x 10 3. Hussles x 30 seconds Repeat 3 more times (4 sets total, dropping the Kb weight slightly each time. No rest in hetween sets.DAY II: Booty Builder cont HOME / PARK Equipment Required ‘Smith Squat, Smith Spit Squat, Deadlift, Super Set Finisher: Replace the smith machine with a barkell or kettle bell or dumbbell f that i all you have. At worst a back pack filed as heavy ass comfortable for you toi, oF anything heavy that is comfortable to ft could be sed as a replacement Dumbbell Leg Press: ‘Swap to start learning the SL Deadlift, Complete Turkish Get Up, Kettle Bell Deadlift and Kettle Bell Swing (as 8 non gyen exerciser, these are your number t exercises to maximise functional strength and shape your booty). Watch the videos before trying them and start with Ska weight for both. Unlike the modified Tu {6 speed, in these exercises your facus is control and posture here. get up where your fecus Reps: 10 Sets: 45 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 | would recommend you investing in some weights soon, or reac your ‘exercise manual for other options or ways to make your ovm cheaply. Option 2: Substitute 2 ‘Booty Basher’ session or Cardio Sub Class instead. CARDIO SUB FBW 1 Hour Fat Burning Walk at moderate intensityDAY 12: Overview CLEAN EATING NON-NEGOTIABLES Limit refined sugars BL of water Limit starchy carbs after breakfast Small portion of protein with every meal or snack DAY 2: Booty Bender ) EXERCISE NON-NEGOTIABLES 1 11x 60min FBW (Fat Burning Wall): You can do this either before your session, after your Session of at oppasite ends af the day IE FBW in morning er evening 2. 1x BW [Booty Workout) GYM / HOME GYM Equipment Required ‘THE WORKOUT Bled toss) eile |e ual naidaleenaliar ea Ashy’s Total Body Yoga Release 1 Warm up) ¥ Salute to sun x20 Cat/Cow Down Dog/ Walking Dog 2 Kneeling hip series Down do transition through 3 legged dog Swan (right leg) tronsition Down dog Swan Left eg tronsition into dragon series Dragon Down dog transition through 3 legged dag Repeat Dragon Down dog (wa og) Walk toes to feet, roll up to stand ies on the other le Ashy’s Dynamie Warm Up Watch video ta learn the flow. Connecting with your breath while in each pose. Relaxing your muscles and eating your ening, Holding each pose for at least 30 seconds, or until you can get settled, start focusing on your breath and feel arelease. Bs and C's - Do a 20 min FAW, er moderate jog/ride/row befare your bender session ta maximise your results,DAY (2: Booty Bender cont: GYM OR HOME GYM Equipment Required 3 Standing Series + Standing half Moon + Standing Separate knee + Triangle + Down dog, walk hands to feet and knee! in hero pose 4- Kneeling Series * Hero © Childs Pose or Tortoise: © Rabbit + Wolk hands forward to tabletop + Thyead the needle pose + Camel pose (big hip flexor openers) + Fixed Fiem Pose (big hip flexor openers} + Backinto down dog {reolly push your sit bones to the sky and heels tothe eayth) ‘5 = Seated and lying series Reclining eye of the needle © Reclining spinal ewist © Repeat on other side Grab your pilates band {or just » towel) for next series: © Reclining big tae (band) + Big toe lateral leg Variation (band) © Straight leg spinal twist (band) + Repeat on ather side nid Remaving pose + Happy baby + Optional move to plow pose (fer touching flows behind head) ot just hold happy baby + Roll forward gently into butterfly + Seate + Seated sepa © Savasana to knee e leg I you are feeling fresh, strong after this session and want to hit up a cardio session instead as well then check the cardio sub section to the right. sce Triad (30 mins) + mins on treadmill (incline), then 5 ming on bike, § mins on rower [ot 50% max) + 3mins: treadmill, bike, rower [ot 60-70% max) + 2mins: Treadmill, bike, rower [ot 80-90% max] +1 min: Treadmill, bike, comer [at 16035) + Then walk for § minute cool down and stretch gluts, hammys, calves. Home/Park: ‘Swap the obove gym version: + Treadell, + Bike = Skipping + Rower = Mini Combo: (10.crunches and 20 butt raises), tepeat until time shuttlesDAY (3: Overview CLEAN EATING NON-NEGOTIABLES . Limit Refined Sugars . BL of water . Limit starchy carbs after breakfast + Small portion of protein with every meal or snack DAY (3: Booty Basher GYM / HOME GYM Equipment Required EXERCISE NON-NEGOTIABLES 1 11x 60min FBW (Fat Burning Wall): You can do this either before your session, after your Session of at oppasite ends af the day IE FBW in morning er evening 2. 1x BW [Booty Workout) ‘THE WORKOUT Bled toss) eile |e ual naidaleenaliar ea Ashy’s Dynamie Warm Up Hello Lunge Day! Bubble Butt (10min circuit) ‘Advanced: Ae: + Reverse Lunge x 10 each leg, Swap the reverse lunge for a split ange Refuel IMMEDIATELY after training (weighted = advanced) jump. (but don’t sacrifice your ROM. — within 20 minutes, you need protein + 30second Butt Raise hold Still ensure your back knee caresses and some carbs. ‘+ Lateral box lunge x 10 each leg. the ground so each lunge is as deep as (weighted = advanced) possible) + 30second Butt Raise pulses + 30 seconds of Can Cans + Repeat for 10 minutes Adductor Adulation + 3 step, Lateral Shutfies x 20 seconds ‘+ 3 Directional Lunge: 5 each side ‘3 step Lateral Shutles x 20 seconds Ultimate Lunges: 5 each side + 35tep Lateral Shuttles x20 seconds + Curtsy Squat x10 + Repeat for 10 minutes, Ns: Don't do the lateral shuttles, add maximum weight to the lunges and squats. Have 30 seconds break at the end of each rotation before starting the next lot of 3 directional lunges.DAY 13: Booty Basher cont GYM OR HOME GYM. Equipment Required Daeg Mle acl wipers siete! eee Pulse It © 10x Rotational lunge walks 10x Wide Leg Pulsing Squats * 10. Front Foot Lunge Bounces (each side) * 10x Double Pulse Squat lumps 5 Min Iso Fun Time yourself holding a butt raise for 5 minutes in total HOME / PARK No Equipment Required ‘Same as Day 13 Gym Program CARDIO SUB No equipment required No Subs!! Do this program Next Round the Rotation Lunge Walks and Front Foat Lunge Baunces go down 10 8 reps, then 6, then 4, then 2, then back up to finish at 10. if you can do a 5 minute straight hold, you are done in 5 minutes. tf ‘you hold for 30 seconds then need a break, you would stop the clock at 30, seconds and not start it again until ‘yourestart your hold IE you only count the seconds you are inthe hold for. X's: Add as much weight as you cant No BoostersDAY 14: Overview CLEAN EATING NON-NEGOTIABLES Umit refined sugar BL of water Limit starchy carbs after breakfast ‘Small portion of protein with every meal or snack DAY 4: Booty Builder > GYM / HOME GYM Equipment Required EXERCISE NON-NEGOTIABLES 1 11x 60min FBW (Fat Burning Wall): You can do this either before your session, after your Session of at oppasite ends af the day IE FBW in morning er evening 2. 1x BW [Booty Workout) ‘THE WORKOUT Bled toss) eile |e ual naidaleenaliar ea Ashy’s Dynamic Warm Up Heavy Squat Day! Ashy’s Sexy Squat Pyramid 1 Full Range Smith Squat OR Barbell Squat Set 1: Choose the bar only and go your form. as deep as you can for 20 reps. Stop every § reps and shake your legs out. Set 2: Add 10 kgs and! aim for 8 reps at full depth (whatever your deepest range fs where you can keep your spine inneutral) Set 3: Add 10kgs Set 4: Add 10kgs Keep adding 10kg until the weight A's: becomes tao heavy for you to ta hold Refuel IMMEDIATELY after training for 3 seconds at 90° vétile maintaink 10 minutes, you need protein and some carbs. Be: Adal in a 30 to 60 minute FEW after the session.DAY l4: Booty Builder cont GYM OR HOME GYM. Equipment Required Sats Mi nace cow are ty perth orellace eek dd 2.Holf Range Controlled Smith Squat Keep adding 20kg until the weight No Boosters or Borbell Squat, becomes too heavy for you to hold Set 1: Chouse the bar only squat down fer 3 seconds at 90° while maintaining 10 90°, Hold for 3 seconds, then stand. your form. Do 6 reps with the same 3 second hold, Set 2: Add 10 kgs and aim for 6 reps with the hold (ensure you keep your spine in neutral) Set 3: Add 10kgs Set a: Add 10kgs 3. Dumbbell Canyon Squats It you made the full 8reps go uptothe No Boosters next weighted dumbbell (will be either Set: Choose a Skg Dumbell 7.5kg or 7kg at most gyms) and repest. Do 3 Rep Range of as deep as you can g0tor8 reps. Continue going up in dumbbell size ‘ntl you cannot make the & reps, Rest: should be at least 45 seconds be- ‘tween each set. 4. Body Welght Wide Leg Squats No Boosters To 2 count of 4 seconds down and 2 seconds up, you are to do as many Wide Leg Body Weight Squats {with 2 big of a range of motion as you can} until you cannot do any more or until you cannot held your form. Grab @ foam Roller and spend at least 10 minutes rolling out your Glutes, ITB, hammys, _hiptlexors, adductors and calves.DAY: Booty Builder cont, HOME / PARK Equipment Required Smith Squot, Smith Split Squat, Deadlift, Super Set Finisher: Replace the smith machine with a barbell, kettle bell or dumbbell f that is all you have. At worst a back pack filed as heavy ass comfortable for you toi, or 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 Deadiit and Kettle Bell Swing (as a non eye ‘exerciser, these are your number t exercises to maximise functional strength and shape your booty!)- ‘Watch the Videos before trying them and start with Skg weight for both, Unlike the Modified Turkish Get Up where your focusis speed, in these exercises your focus is control and posture here, Reps: 10 Sets 5 -FBW. Just hit up a FBW, ride or swim it you are too sore to complete todays session,sooty cia lenge HALF WAY THERE! YOU CAN DO THIS. NEXT STOP... WEEK 3 WORKOUTS www.bootytransformation.com