WEEK2-V2

28 DAYS TO YOUR BEST BOOTY!

WEEK 2 WORKOUTS

WEEK 2 WORKOUTS 3

Week 2 Overview

4

Week 2 Goal Sheet

5

Day 8

8

Day 9

11

Day 10

14

Day 11

17

Day 12

19

Day 13

21

Day 14

2

WEEK 2 OVERVIEW Remember, every exercise and circuit in the booty challenge has a video for you to watch and perfect. If you are unsure at anytime, just give them a look. Ensure you stick to each of these points throughout the second week for maximum results.

Stepping It Up

1. 2. 3.

As you can see, the main way to step up your intensity is to add weight while still maintaining form (posture, control, feel, range of movement). So for each exercise and session in week 2, think about adding weight to an exercise you aren’t using it on (even 2.5kg addition is better than none), or slightly increasing your weight Remember adding weight DOES NOT come at the expense of holding good form. So if you notice you can’t hold form anymore or just drop the weight a little for the rest of the sets/circuit etc.

4. 5. 6.

Re watch the Core Activation and Form Videos Have you been concentrating on these each session? It is so easy to forget these critical components Have you been doing your 60min FBW each day? Remember you can do this before or after your main workout OR at the opposite time of day eg. morning if you work out in the evening or in the evening if you work out in the morning!

Recap

Clean Eating Non Negotiables

7. 8. 9. 10.

Limit refined sugars 3L of water per day Limit starchy carbs after breakfast Small portion of protein with every meal or snack

Exercise Non Negotiables

11. 12.

1 x 60min FBW (Fat Burning Walk) 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 2

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 8: 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 8: Booty Builder GYM / HOME GYM

THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

Ashy’s Dynamic Warm Up Your goal today is 'keep lifting' when you hit your 'rep goal'...if you can still lift! For example, let’s say you choose to do a 50kg 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! If you hit 20 (while holding form), then next set, please increase the weight to a number you think you will only 'just get 12 reps out with good form'. Smith Squat Rep Goal: 10 Sets 3 Rest: 45 seconds between each leg

Beginners ROM Goal: 75˚ - 90˚ Experienced ROM Goal: As deep as you can while maintaining neutral spine

A’s: Refuel IMMEDIATELY after training within 20mins you need protein and some carbs.

B’s: Let’s keep your 'rep goal' to 15 and in the endurance phase.

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

Let’s move your rest period from 45 seconds down to 30! FBW before or after your 'builder' session

5

DAY 8: Booty Builder cont. GYM OR HOME GYM


THE WORKOUT


Deadlift: Barbell or Kb Rep Goal: 10 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. If your lower back starts to hurt, reset, reduce range, squeeze your butt more and ensure you aren’t rounding as you lower.

No Boosters

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

No Boosters

Cable Single Leg Extension Rep Goal: 15 Sets: 3

Kick leg back has high as possible and control it slowly back down. Slight bend in the standing knee

No Boosters

Dumbell Calf Raises Rep Goal: 15 Sets: 3

Stand on a ledge / step / weight that allows you to dorsi-flex (drop your heel below your toes) so you get extra range.

No Boosters

Rep Goal: 10 Sets: 3:

Hold onto a wall or bit of equipment for balance with the same leg.

6

DAY 8: Booty Builder cont. HOME / PARK Equipment Required Same as Day 8 Gym Program with the following adjustments: 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: Swap to start learning the SL 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 here. 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. Option 2: Substitute a 'Booty Basher' session or Cardio Sub Class instead.

CARDIO SUB No equipment required Home/Park: If you are too sore today, lets make your Cardio Sub another FBW, 1 hour minimum at a good pace but lets give our legs a good loosen up while still maxing our fat burning potential! This will equal 2 x FBW’s today which is awesome!

7



• • • •

1. 2.



DAY 9: Booty Burner GYM / HOME GYM

THE WORKOUT



Ashy’s Dynamic Warm Up High Heel Hell 1) High Heel Squat: 30 seconds Hold in a 90 degree squat while raising your calves up and down. Always hold for a minimum 3 seconds in high heel position and 1 second only with low heels

Always make sure your transitions are as quick as possible. Fight hard to resist the temptation to stay in down dog longer than you are supposed to!

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

8

Advanced: Instead of 8 x 30 second rotations, do 4 x 1 minute rotations.

DAY 9: Booty Burner cont. GYM OR HOME GYM BOOTY BOOSTER Personalise or Step It Up

THE WORKOUT


The Power of 20

This is also a great exercise to do at home, on holidays or watching TV!

No Boosters

Each down dog is 30 seconds (15 seconds each leg).

No Boosters

Donkey Kick Super 20’s combo: (start right leg) Bent knee, straight leg, circles, pulse, pistol (see video) Diamond Butt: 20 reps Lying Abductors: Straight, circles, clams, foot to sky (see video) Butt Raise (20 second combos) Double leg iso, single leg iso, single leg pulse Repeat on left side

Yogi Control Challenge 1. Down Dog: 30 seconds 2. Crescent Lunge Hold (L Leg forward) 3. Down Dog 4. Crescent Lunge Hold (R Leg) 5. Down Dog 6. Wide Lunge Hold (L Leg) 7. Down Dog 8. Wide Lunge Hold (R Leg) 9. Down Dog 10. Warrior 2 Hold (L leg) 11. Down Dog 12. Warrior 2 Hold (R Leg)

Each Lunge hold variation is held for 1 minute (with the goal of 90 seconds for each eventually).

9

DAY 9: Booty Burner cont. HOME / PARK Same as Day 9 Gym Program

CARDIO SUB Home/Park: If you are too sore for the Burner today you have 4 options 1. An upper body sub day 2. A FBW double up (IE 2 x fat burning walks) 3. A Booty challenge Bender session (to release your tired muscles) 4. 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.

10



• • • •

1. 2.



DAY 10: Booty Basher GYM / HOME GYM

THE WORKOUT



Ashy’s Dynamic Warm Up Butt Raise Activator 10 Butt Raises with a 3 second hold at the top x 2 sets

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

A’s: Perform all Cardio sections at below 70% intensity. Focus on Control and intensity in each lift. Get the most out of each rep Refuel IMMEDIATELY after training within 20mins you need protein and some carbs.

KB Swing Practice Watch the video of the Kettle Bell Deadlift and then the swing. Start on a light weight and focus on using you arms as little as possible.

Kb Swing Just like the Kb Deadlift except you stand up with more power and let your hips drive forward quickly using your glutes and hammys. Do not try to swing the kb by using the strength of your arms. **At any point if you start feeling the Kb Swing in your lower back. Stop, reset you positioning and try again.

11

DAY 10: Booty Basher cont. GYM OR HOME GYM BOOTY BOOSTER Personalise or Step It Up

THE WORKOUT


Hammy Fire 1. 15 x KB Swings 2. 10m Reverse Shuttle x 5 (run backwards to the line then run forward) 3. 5 x Modified Turkish Get Up 4. 30 x Shuffle Jumps (quick)

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

No Boosters

Phone Number Hell-O

You can do this!

A’s: 0 = 15 x Single Leg Butt Raises each leg (hold a weight on your stomach if you can)

Every digit of your phone number counts as an exercise below. Complete your ENTIRE phone number before you go home.

2 = 10 x Reverse Lunges each side (holding as heavy dumb bells as you can do full range with)

0 = 50 x butt raises 1 = 20 x burpees 2 = 30 x reverse lunges (each side) 3 = 20 x heavy weighted Db sumo squat (50 reps if no weight) 4 = 20 x swimmers and 10 x surfing burpees 5 = 1 min x pulsing wide leg squat hold 6 = 4 x squat and donkey kick (hold the kick back for 2 seconds) and 20 lateral hops x 10 sets 7 = 40 x curtsy squats 8 = 12 x Ultimate Lunges 9 = 3 x squat jumps + 10 flat out high knees x 10 sets Last Girl Standing - Bonus Finish for anyone who can still stand Do a Jump Squat then run a 10 metre shuttle

7 = 15 Curtsy Squats (holding as heavy dumb bells as you can do full range with)

Increase squat jumps by 1 each shuttle until you cannot complete your squat jumps (or cannot stand) Anything over 12 is awesome! Anything over 20 is insane!!

12

A’s: Walk the shuttle section, add a weight to your squat jump and stop once you get to 12. Make each rep count...get maximum height on every jump and land softly.

DAY 10: Booty Basher cont. HOME / PARK Equipment Required Same as Day 10 Gym Program with the following adjustments: You can substitute a Dumbell for a Kettle Bell if you like or even a weight plate (if it has hand grip holes).

HOME / PARK No Equipment Required If you don’t have equipment for the Kettle Bell Circuit: Swap in the ‘Full Turkish Get Up’ for the kettle bell. See video for the steps. I promise you once you get this exercise down and can do it well, your butt will thank you for the rest of your life!

13



• • • •

1. 2.

Limit Refined Sugars 3L of water Limit starchy carbs after breakfast Small portion of protein with every meal or snack


DAY 11: Booty Builder GYM / HOME GYM

THE WORKOUT



Ashy’s Dynamic Warm Up Your goal today is ‘keep lifting’ when you hit your 'rep goal' if you can still lift! 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! If you hit 20 (while holding form), then next set, please increase the weight to a number you think you will only reach 12 of.

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

ROM Goal Beginners: 75˚ to 90˚ ROM Goal Experienced: as deep as you can maintain neutral spine

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

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

A’s: Don’t do drop set Demolition (Last Exercise)

B’s: Ensure your rep range is at 15’s or no less than 12. Concentrate on full range of movement. ROM Goal: Down to wherever you can maintain neutral spine and the feeling of strength in your hammys and butt. If your lower back starts to hurt, reset, reduce range, squeeze your butt and ensure you aren’t rounding as you lower.

14

Lets move your rest period from 45 seconds down to 30! C’s: no change

DAY 11: Booty Builder cont. GYM OR HOME GYM THE WORKOUT



Leg Press Ecc and Power 5 seconds slow lower on the way down (eccentric phase) 1 second fast push up (concentric phase)

Remember your lifting tips!

No Boosters

Sets: 3 Rep Goal: 10 Rest: 30 Seconds between sets Cable SL Leg Extension Sets: 3 Rep Goal: 15

No Boosters

Dumbbell Calf Raises Sets: 3 Rep Goal: 15

No Boosters

Drop Set Demolition -Swinger 1. Kb Swing (15kg) x 10 2. Butt Raises (see vid) x 10 3. Hussles x 30 seconds Repeat 3 more times (4 sets total), dropping the Kb weight slightly each time.

A’s do not complete this section

No rest in between sets.

15

DAY 11: 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: Swap to start learning the SL 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 here. 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.

CARDIO SUB FBW - 1 Hour Fat Burning Walk at moderate intensity

16



• • • •

1. 2.



DAY 12: Booty Bender GYM / HOME GYM Equipment Required THE WORKOUT



Ashy’s Dynamic Warm Up Ashy’s Total Body Yoga Release 1 - Warm up ½ Salute to sun x 20 Cat/Cow Down Dog/ Walking Dog 2 - Kneeling hip series Down dog transition through 3 legged dog Swan (right leg) transition Down dog Swan Left leg 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

Watch video to learn the flow. Connecting with your breath while in each pose. Relaxing your muscles and clearing your mind. Holding each pose for at least 30 seconds, or until you can get settled, start focusing on your breath and feel a release.

17

Bs and C’s - Do a 20 min FBW, or moderate jog/ride/row before your bender session to maximise your results.

DAY 12: Booty Bender cont. GYM OR HOME GYM Equipment Required THE WORKOUT


CARDIO SUB

3 - Standing Series • Standing half Moon • Standing Separate knee • Triangle • Down dog, walk hands to feet and kneel in hero pose

If 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.

Gym: The Cardio Triad (30 mins) • 4 mins on treadmill (incline), then 5 mins on bike, 5 mins on rower [at 50% max] • 3 mins: treadmill, bike, rower [at 60-70% max] • 2 mins: Treadmill, bike, rower [at 80-90% max] • 1 min: Treadmill, bike, rower [at 100%] • Then walk for 5 minute cool down and stretch glutes, hammys, calves.

4 - Kneeling Series • Hero • 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 your sit bones to the sky and heels to the earth)

Home/Park: Swap the above gym version: • Treadmill = shuttles • Bike = Skipping • Rower = Mini Combo: (10 crunches and 10 butt raises), repeat until time

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

18



• • • •

1. 2.

Limit Refined Sugars 3L of water Limit starchy carbs after breakfast Small portion of protein with every meal or snack


DAY 13: Booty Basher GYM / HOME GYM Equipment Required THE WORKOUT



Ashy’s Dynamic Warm Up Hello Lunge Day! Bubble Butt ( 10min circuit) • Reverse Lunge x 10 each leg (weighted = advanced) • 30 second Butt Raise hold • Ultimate Lunge x 10 each leg (weighted = advanced) • 30 second Butt Raise pulses • 30 seconds of Can Cans • Repeat for 10 minutes

Advanced: Swap the reverse lunge for a split lunge jump. (but don’t sacrifice your ROM. Still ensure your back knee caresses the ground so each lunge is as deep as possible)

Adductor Adulation • • • • • • •

A’s: Refuel IMMEDIATELY after training within 20 minutes, you need protein and some carbs.

A’s: Don’t do the lateral shuffles, 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.

3 step, Lateral Shuffles x 30 seconds 3 Directional Lunge: 5 each side 3 step Lateral Shuffles x 20 seconds Ultimate Lunges: 5 each side 3 Step Lateral Shuffles x 20 seconds Curtsy Squat x 10 Repeat for 10 minutes

19

DAY 13: Booty Basher cont. GYM OR HOME GYM Equipment Required THE WORKOUT Pulse It • 10 x Rotational lunge walks • 10 x Wide Leg Pulsing Squats • 10 x Front Foot Lunge Bounces (each side) • 10 x Double Pulse Squat Jumps 5 Min Iso Fun Time yourself holding a butt raise for 5 minutes in total.


BOOTY BOOSTER Personalise or Step It Up A’s: Add as much weight as you can

Next Round the Rotation Lunge Walks and Front Foot Lunge Bounces go down to 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. If 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 in the hold for.

HOME / PARK No Equipment Required Same as Day 13 Gym Program

CARDIO SUB No equipment required No Subs!! Do this program

20

No Boosters



• • • •

1. 2.

Limit refined sugar 3L of water Limit starchy carbs after breakfast Small portion of protein with every meal or snack


DAY 14: Booty Builder GYM / HOME GYM Equipment Required THE WORKOUT



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 as deep as you can for 20 reps. Stop every 5 reps and shake your legs out.

Keep adding 10kg until the weight becomes too heavy for you to to hold for 3 seconds at 90˚ while maintaining your form.

A’s: Refuel IMMEDIATELY after training within 20 minutes, you need protein and some carbs. B’s: Add in a 30 to 60 minute FBW after the session.

Set 2: Add 10 kgs and aim for 8 reps at full depth (whatever your deepest range is where you can keep your spine in neutral) Set 3: Add 10kgs Set 4: Add 10kgs

21

DAY 14: Booty Builder cont. GYM OR HOME GYM Equipment Required BOOTY BOOSTER Personalise or Step It Up

THE WORKOUT


2. Half Range Controlled Smith Squat or Barbell Squat Set 1: Choose the bar only squat down to 90˚. Hold for 3 seconds, then stand. Do 6 reps with the same 3 second hold.

Keep adding 10kg until the weight becomes too heavy for you to hold for 3 seconds at 90˚ while maintaining your form.

No Boosters

If you made the full 8 reps go up to the next weighted dumbbell (will be either 7.5kg or 7kg at most gyms) and repeat.

No Boosters

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 4: Add 10kgs

3. Dumbbell Canyon Squats Set 1: Choose a 5kg Dumbell Do a Rep Range of as deep as you can go for 8 reps.

Continue going up in dumbbell size until you cannot make the 8 reps. Rest: should be at least 45 seconds between each set.

4. Body Weight Wide Leg Squats To a count of 4 seconds down and 2 seconds up, you are to do as many Wide Leg Body Weight Squats (with as big of a range of motion as you can) until you cannot do any more or until you cannot hold your form.

No Boosters

Grab a foam Roller and spend at least 10 minutes rolling out your Glutees, ITB, hammys, hipflexors, adductors and calves.

22

DAY 14: Booty Builder cont. HOME / PARK Equipment Required 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 is comfortable for you to lift, 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 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 here. Reps: 10 Sets: 4-5

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

23

HALF WAY THERE! YOU CAN DO THIS. NEXT STOP... WEEK 3 WORKOUTS

www.bootytransformation.com

WEEK2-V2

Recommend Documents