WEEK3

28 DAYS TO YOUR BEST BOOTY!

WEEK 3 WORKOUTS

WEEK 3 WORKOUTS 3

Week 3 Overview

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Week 3 Goal Sheet

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Day 15

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Day 16

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Day 17

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Day 18

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Day 19

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Day 20

21

Day 21

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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. 2. 3. 4. 5. 6.

Limit refined sugars 3L of water per day Limit starchy carbs after breakfast Small portion of protein with every meal or snack 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 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. 8.

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) – 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.

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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

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DAY 15: 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 15: Booty Burner GYM / HOME GYM Equipment Required THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

Ashy’s Dynamic Warm Up Ballet Booty Day! Single Leg Deadlift: Bend over until you are in the T position and then pulse your back leg 6 times (while maintaining control over the rest of your body) Stand back up straight (without putting that foot on the ground)

If you are struggling to balance, then use a pole or wall or anything you can grab for balance. If you are falling over more times than you get to work out than this workout will not give you the benefits you are 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

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B’s: do a 20 minute run, ride or incline power walk before the session at 70% intensity. We want you maximising fat burning for this session.

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


Plie Squat and Kick Back Hold Do a wide leg squat and at your full depth do 12 pulses (while holding your arms above your head in third position)

BOOTY BOOSTER Personalise or Step It Up Advanced: Add weight and/or hold up on your toes

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 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

No Boosters

Repeat for 1 minute refusing to let the right leg touch the ground once Swap sides (IE lift left leg) Repeat each side again

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Ballet Lunge 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)

You can do this!

No Boosters

Stretch up afterwards you deserve it!!!

No Boosters

Then do 2 reverse lunges and repeat the ballet leg swings Then 4 reverse lunges Continue until you hit 20 Reverse lunges with your right leg forward and then have a small rest and swap to your left leg being forward and your right leg doing the swings (see video) The Pulsonator 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.

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• • • •

1. 2.

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


DAY 16: Booty Basher and Bender GYM / HOME GYM Equipment Required THE WORKOUT



Ashy’s Dynamic Warm Up Ashy’s Lunge Lover • 10 x Walking Rotational Lunges (with 10Kg DB) • 20 x Body Weight Switch Lunge Jumps (or reverse lunges if too hard) • 10 x 3 Directional Walking Lunges (with 10Kg DB) • 20 x Full Range Lunge Pulses on each leg

Walk around the gym once after completing to loosen you legs and then repeat.

5 min Killer Cardio Intervals (KCI) • 1 minute ride/row/run or skip recovery

Continue for 4 minutes (6 rotations)

Repeat as many times as you can in 15minutes.

Then... • •

No Boosters

30 seconds flat out 10 seconds easy

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A’s: Don’t do the KCI

DAY 16: Booty Basher and Bender cont. GYM OR HOME GYM Equipment Required BOOTY BOOSTER Personalise or Step It Up

THE WORKOUT


Ashy’s Mini Butt Burner Butt Raise ISO (with adduction activation): 30 seconds

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.

A’s: Leave out the mountain climbers, and have a 30 second break between sets. Do 4 full sets with the heaviest weight you can double pulse squat jump with.. As you fatigue remove the jump if you need to.

Repeat as many times as you can in 15 minutes.

No Boosters

Db Canyon Squat Pulse (deep as you can): 30 seconds Rest 30 seconds Repeat 4 times RFT Challenge 10 x Double Pulse Wide Leg Squat Jumps 30 x mountain climbers Repeat twice Ashy’s 150 AMRAP 1. 50 x skips (or star jumps if no rope) as fast as possible 2. 15 x Kb Romanian 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, flat out) 6. 5 x Modified Turkish Get Ups

Each full rotation = 150 reps, so count up your reps at the end to give you a total to beat next time 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 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!

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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 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

(for anyone who doesn’t want to do the ‘Booty Bender’ section)

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

30min treadmill or run challenge

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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Beginner challenge: 1 min slow 30 seconds @ 70% intensity 30 seconds @ 90% intensity Repeat for 30 minutes Advanced Challenge: 30 seconds slow 1 minute @ 70% intensity 45 seconds @ 90% Repeat for 30mins

NO CARDIO SUB TODAY - DO IT, YOU NEED A STRETCH!



• • • •

1. 2.



DAY 17: Booty Builder GYM / HOME GYM Equipment Required THE WORKOUT



Ashy’s Dynamic Warm Up Barbell Squat Sets: 3 Rep Goal: 15 Rest: 45 seconds between each set ROM Goal: 90˚ to full Range (As deep as you can maintain neutral spine)

We are going to start introducing the BARBELL SQUAT into your program now. It is virtually the same exercise as the ‘Smith Squat’ except it is more functional, uses more stabilisers and will eventually build you the ultimate ‘she squats’ booty that many aspire to.

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

Beginner ROM Goal: 75˚ to 90˚

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

Add a towel (folded 4 times) under your back leg and aim to ensure your back knee touches the towel each rep!

Experienced ROM Goal: As deep as you can go while maintaining a neutral spine.

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A’s: Refuel IMMEDIATELY after training within 20 minutes you need protein and some carbs. B’s: Keep your 'rep goal' to 15 and in the endurance phase. Lets move your rest period from 45 seconds down to 30!

DAY 17: Booty Builder cont. GYM OR HOME GYM Equipment Required BOOTY BOOSTER Personalise or Step It Up

THE WORKOUT


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, reset, reduce range, squeeze your butt more and ensure you aren’t rounding as you lower.

B’s remember your booster!

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

Today really focus on putting your legs higher on the plate and pushing through your heels to maximise your butt and hammy activation.


Sets: 3: Rep Goal: 10 Rest: 30 Seconds between sets

Remember your lifting tips.

Kettle Bell Swings Reps: 15 Sets: 5 Weight: Start with 5kg, increase weight each set Rest: at least 45 seconds off between sets.

Kettle Bell Swings: Really focus on hinging from the hips and keeping your spine straight. Don’t lift the kettle bell just let the motion of your hips driving forward and back lift your arms and the kettle bell at the same time


Cable Single Leg Hammy Curls Sets: 3 Rep Goal: 15

Please watch the instructional video


Cable Adductors Sets: 3 Rep Goal: 15

Please watch the instructional video


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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

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• • • •

1. 2.



DAY 18: Booty Basher GYM / HOME GYM Equipment Required THE WORKOUT



Ashy’s Dynamic Warm Up Cardio and Interval Day

Keep a towel on your treadmill at the gym so you don’t lose it.

Tread Mill Tush 1 minute walk on 5˚ incline 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

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A’s: 'Switch it Up' and Do a Upper Body Builder session instead of cardio and interval day.

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


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

Keep up your momentum for this entire workout!

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

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BOOTY BOOSTER Personalise or Step It Up No Boosters



• • • •

1. 2.



DAY 19: Booty Bender GYM / HOME GYM No 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 the video to follow the sequence. 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 breathing and feel a release.

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No Boosters

DAY 19: 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

Connecting with your breath while in each pose. Relaxing your muscles and clearing your mind

This needs to be a nice rest day.

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 sit bones to sky and heel to the earth)

Holding each pose for at least 30 seconds, or until you can get settled, start focusing on your breathing and feel a release.

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

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If you don’t want to stretch, run a long bath, chuck in some Epsom salts and relax!



• • • •

1. 2.



DAY 20: Booty Burner GYM / HOME GYM No Equipment Required 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 minimum 3 seconds in high heel position and 1 second only with low heels

This is amazing for your calves!

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

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B’s: Do a 20 minute run, ride or incline power walk before the session at 70% intensity. We want you maximising fat burning for this session.

DAY 20: Booty Burner GYM OR HOME GYM No Equipment Required THE WORKOUT



The Power of 20 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,

Once completed, repeat on left side

No Boosters

Single Leg Deadlift • Bend over until you are in the T position and then pulse your back leg 6 times (while maintaining control 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 donkey kick) and do 12 pulses • Stand back up straight (without putting that foot on the ground) • Repeat for 10 rounds and then swap legs

Focus on one spot and stay as balanced as possible...

No Boosters

Swing it Ballet Lunge • 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 Lunges with your right leg forward and then have a small rest and swap to your left leg being forward and your right leg doing the swings.

Practice makes perfect!

Watch the relating video.

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No Boosters



Yogi Control Challenge 1. Down Dog: 30 seconds 2. Crescent Lunge Hold (L Leg forward) – 1 minute 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) Down Dog Warrior 2 Hold (L leg) 9. Down Dog 10. Warrior 2 Hold (R Leg)

Each down dog is 30 seconds (15 seconds each leg) Each Lunge Hold Variation is held for 1 minute (with the goal of 90 seconds for each eventually)

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)

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BOOTY BOOSTER Personalise or Step It Up No Boosters



• • • •

1. 2.



DAY 21: Booty Builder GYM / HOME GYM Equipment Required THE WORKOUT



Ashy’s Dynamic Warm Up Barbell Squat Sets: 3 Rep Goal: 15 Rest: 45 seconds between each set

ROM Goal: 90˚ to Full Range (As deep as you can maintain neutral spine)

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

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

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

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.

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A’s: Refuel IMMEDIATELY after training within 20mins you need protein and some carbs. B’s: In between each exercise, do a 3 minute cardio exercise at 80% max. Whether it is treadmill, skipping, rowing, cross trainer or bike it doesn’t matter

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



Leg Press Ecc and Power 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

Set 1: Remember your lifting tips

B’s remember your booster

Turkish Get Up Reps: 5 each side Sets: 5 Weight: A weight you can just comfortably hold above your head

Focus on control and performing the movement with perfect posture


Cable Single Leg Hammy Curls Sets: 3 Rep Goal: 15

Watch the relating video


Cable Adductors Sets: 3 Rep Goal: 15

Watch the relating video


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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

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

www.bootytransformation.com

WEEK3

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