WEEK4-V2

28 DAYS TO YOUR BEST BOOTY!

WEEK 4 WORKOUTS

WEEK 4 WORKOUTS 3

Week 4 Overview

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Week 4 Goal Sheet

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Day 22

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Day 23

10

Day 24

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Day 25

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Day 26

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Day 27

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Day 28

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Week 5 & Beyond

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WEEK 4 OVERVIEW Final Week of your first 28 day program!! • • •

Time to buckle down and bring it home strong Every session, its all about perfect form and maximum intensity Your nutrition is clean and on the money. After week 3’s focus on which foods and meals work best for you, you should hopefully be feeling more confident on which triggers you need to avoid and actions you need to do each day to help maximise your consistency.

Clean Eating Non Negotiables

1. 2. 3. 4.

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 5. 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 6. 1 x BW (Booty Workout) – OR if you are too sore 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 4

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 22: 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 22: Booty Basher GYM / HOME GYM Equipment Required THE WORKOUT

TIPS & SESSION GOAL / FOCUS

BOOTY BOOSTER Personalise or Step It Up

Ashy’s Dynamic Warm Up Burpee Day: That’s right, your whole session is Burpees!! Swim Star 1. 20 x Swimmers 2. 1 x Hand Release Burpee 3. 20 x Swimmers 4. 2 x Hand Release Burpees

Regular: no jump Advanced: jump on burpee

Repeat, up to 10 burpees and back down to 1 again

Cardio Rest 5 minutes jog pace on your choice of treadmill, bike or rower

This is about 60-70% max intensity (once your Heart Rate stabilises after ‘Swim Star’) Advanced = 2 minute rest only

5 minute Hold and Burp 1. Squat hold for 10 seconds 2. Surfing Burpees for 20 seconds 3. Rest for 30 seconds Repeat X 5

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A’s: fuel up before training and refuel IMMEDIATELY after training within 20 minutes, you need protein and some carbs. I really want you to do today even though it is endurance based. Just nail your nutrition and you will be fine! Don’t do the Cardio Rest or skipping rest sections. Instead, rest up for a few minutes before doing the next circuit B’s: If you have time, do a 30minute walk straight after the session

DAY 22: Booty Basher GYM OR HOME GYM Equipment Required THE WORKOUT


The Demoniser Drop Set • 10 x Boomerang Jump Burpee • 40 x Crunches • 9 x Boomerang Jump Burpee • 40 x Crunches

Repeat, doing one less Burpee each time until you reach 1.

BOOTY BOOSTER Personalise or Step It Up A’s remember your booster

Watch the relating video for 'Boomerang Jump Burpee'

Skipping Rest Up • Boxer Skips: 2 minutes • Double Under Practice: 2 minutes • 2 minute change up: Skip slow for 10 seconds, then flat out for 10 seconds

A’s remember your booster

Box Jump Burpee Star 1. 40 seconds on 20 seconds off 2. 30 seconds on 30 seconds off 3. 20 seconds on 40 seconds off 4. 30 seconds on 30 seconds off 5. Boxer skips for 2 minutes


Repeat x 2 Slam Ball Burpee Finisher • Slam Ball to ground, do a Burpee over the top of the slam ball, pick the slam ball up as you get up • Continue until you can do no more

This is your last exercise, give it all you’ve got!!!


HOME / PARK No Equipment Required If no box or platform, just repeat the ‘Forward Jump Burpee’, but make the forward jump a minimum 1m length. If you don’t have a slam ball, use anything you can lift instead eg. a pillow case filled with sand, a backpack of plastic bags filled with sand, or filled with water bottles etc.

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



Ashy’s Dynamic Warm Up Butt Raise Activator To pre-fire our hammy’s in preparation for our KB swings today • 10 x Butt Raises with a 3 second hold at the top (Sets: 2) KB Swing Practice • Watch the video of the KB Deadlift and then the swing. • Start on a light weight and focus on using your arms as little as possible

FOCUS Today we want to really push our intensity but at the same time be very aware of ‘where we are feeling each exercise’ In all of our squats, deadlifts and lunges we should be trying to feel our hammy’s and glutes working. If you are only feeling your quads (front of legs) or your knees in certain exercises please stop, reset and refocus on pushing through your heels and activating these key muscles.

Hammy Fire 1. 15 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 Shuffle Jumps (quick) • Repeat, pyramiding down the KB Swings by 2 until you hit 1

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

DAY 23: Booty Basher and Bender cont. GYM OR HOME GYM Equipment Required THE WORKOUT



Boxa Booster (Holding 3 or 5kg weights) 20 x Uppercuts 10 x Lateral Duck and Extension Squats 10 x Wide Leg Double Pulse Squat Jump

No Boosters

Good Morning 10 x KettleBell Deadlifts (heavy) 10 x Monkey Walk Squats (with KB) 30 x High Knees

No Boosters

Repeat x 6

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DAY 23: Booty Basher and Bender cont. GYM OR HOME GYM Equipment Required THE WORKOUT: OPTION 1

THE WORKOUT: OPTION 2

CARDIO SUB OPTION

BOOTY BENDER Ashy’s Yin Yoga Series Watch the video to learn the flow

BOOTY BENDER Ashy’s Foam Roller Release Watch the video to learn the flow

Optional Bonus Section (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)

30min treadmill or run challenge

Dragon Warrior Dragon Triangle Lizard Down dog transition to 3 legged dog Repeat Dragon series on the other leg

3. TFL :Turn hips slightly on quad stretch

Down dog (walking dog) Walk feet to toes Sit / lie in savasana 2 – Seated and lying series Reclining eye of the needle Reclining spinal twist Repeat on other side and then grab your pilates band (or just a towel) for next series Reclining big toe (use band) Big toe lateral leg Variation (band) Straight leg spinal twist (band) Repeat on other side

2. ITB

4. Adductors: almost in plank position, straddle roller 5. Glutes 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



• • • •

1. 2.



DAY 24: Booty Builder GYM / HOME GYM Equipment Required THE WORKOUT



Ashy’s Dynamic Warm Up SINGLE LEG DAY

A’s: Refuel IMMEDIATELY after training within 20mins you need protein and some carbs. Take 1 minute in between each set today.

Db Reverse Lunge Sets: 4 Rep Goal: 12 Rest: 45 seconds between each set

B’s: Either a 1 hour walk before or after the workout. Single Leg Press and Body Weight Ass to grass squat Sets: 4 Rep Goal: 15 Rest: none

ROM Goal: Leg Press: Quad to chest Squat: Full

15 reps on left leg LP 15 reps on right leg LP 10 Full Range Squat Repeat immediately

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DAY 24: Booty Basher and Bender cont. GYM OR HOME GYM Equipment Required THE WORKOUT


Box SL Squat Sets: 3 Rep Goal: 10 each leg Rest: 1min between sets

ROM Goal: As deep as you can while maintaining correct form

Cable SL Leg Extension (Hamstring Kick Back) Sets: 3 Rep Goal: 15 Rest: 30 seconds

BOOTY BOOSTER Personalise or Step It Up No Boosters

No Boosters

Big Box Step Ups Sets: 2 Rep Goal: 20 step ups each leg

Use the highest box available

A’s: As heavy as you can lift, take a minute between each set it you like. It's all about intensity during your lift

SL Butt Raise (with weights) Sets: 3 Rep Goal: 20 each leg Rest: none (swap back to opposite leg)

ROM Goal: Full, with a double pulse at the top of each rep!

No Boosters

Deadlift and Squat Hold Superset Sets: 5 Rep goal: 10 Reps on deadlift, 30 second hold on Squat Hold Rest: Repeat each set with 0 rest in between

No Boosters

Cable Single Leg Hammy Curls Sets 2 Rep Goal: 25

No Boosters

Cable Adductors Sets 1 Rep Goal: 20

No Boosters

Single Leg Calf Raises (db) Sets: 1 Reps: 25

No Boosters

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DAY 24: Booty Basher and Bender 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 Firstly, I think it is time you invested in at least a few pieces of equipment that allow you to complete the Home/Park section of this program. Unless you began this program as an absolute beginner, by week 4, body weight will not be enough for you to maximise your results from this program.

CARDIO SUB Come on, its week 4…. Don’t take the sub option. Bring it home strong!! But if you are seriously sore, you know the deal by now… Smash up a FBW, ride or swim (if swimming today just use the kick board and kick strong!)

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• • • •

1. 2.



DAY 25: Booty Basher GYM / HOME GYM Equipment Required THE WORKOUT



Ashy’s Dynamic Warm Up Meet the Queen • Reverse Lunge x 10 (5 each side) • Mountain Climber x 12 • Box Squat Jump x 14 • High Knees x 16 • Curtsy Squat x 18 • Split Jumps x 20

Set your timer and continue with these exercises until you reach 8 minutes.

A’s: Refuel IMMEDIATELY after training within 20 mins you need protein and some carbs. Change the rep ranges in each circuit to max at 10 reps and add the max weight you can lift with great form. Take 1 minute in between each set today. For each lift you want to feel recovered and able to lift as heavy as possible. If you need to and have time feel free to take 2 minutes off between each set.

Booty lift Canyon • Kettle Bell Deadlift x 10 (heavy as possible) • Skip for 1 minute • Canyon Squat – (legs on steps, squat between) x 12 (heavy as possible • Skip flat out until you clip your foot on the rope twice

Switch out the ‘choose your poison AMRAP’ and instead do 3 sets of Kettle Bell Deadlifts of Kettle Bell Swings like you would in a 'Builder' session.

Repeat x 5 rounds

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DAY 25: Booty Basher GYM OR HOME GYM Equipment Required THE WORKOUT


Choose Your Poison AMRAP 1. Cardio: Decide between a) 50 double unders b) 500m Treadmill sprints c) 800m Standing Bike Climbs 2. Endurance: Decide between: a) 30 Triple Pulse Wide Leg Squat b) 25 Double Pulse Squat Jumps

Set your time and continue this for 12 or 20 minutes (depending on your fitness level)

The Fast Track Optional Cardio Finisher • 1 min fast (on tread or rower) • 1 min easy

Continue until you have completed 10 minutes.

BOOTY BOOSTER Personalise or Step It Up A’s remember your booster!

GO! See how many rounds you can get in the time you have chosen!

No Boosters

Congratulations, you worked hard today!

HOME / PARK Equipment Required Same as today’s gym workout

HOME / PARK No Equipment Required Same as today’s gym workout


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• • • •

1. 2.



DAY 26: Booty Builder GYM / HOME GYM Equipment Required THE WORKOUT



Ashy’s Dynamic Warm Up Barbell Squat Sets: 3 Rep Goal: 10 Rest: 45 seconds between each set

Deadlift: Barbell or Kb Sets: 3 Rep Goal: 10 Rest: 45 seconds

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

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: Add a 30 to 60 minute walk or jog prior or immediately after the session if possible.

DAY 26: Booty Basher and Bender cont. GYM OR HOME GYM Equipment Required BOOTY BOOSTER Personalise or Step It Up

THE WORKOUT


Smith Split Squat (front foot elevated 10 to 20cm) Sets: 3 Rep Goal: 12 Rest: 45 seconds between each leg

ROM Goal: back knee just touching the floor!

No Boosters

Db Canyon Squat Sets: 3 Rep Goal: 12 Rest: 30 seconds between each leg

ROM Goal: Low low low. We are up on the steps so you can easily drop the dumbells below your feet for the extra range you need to feel the burn deep!

No Boosters

Leg Press Ecc and Power Sets: 3 Rep Goal: 10 Rest: 30 Seconds between sets

5 sec slow lower on the way down (eccentric phase)

No Boosters

1 second fast push up (concentric phase) Remember your lifting tips

Turkish Get Up Reps: 10 each side Sets: 3 Weight: A weight you can just comfortably hold above your head

Focus on control and performing the movement with perfect posture.

Cable Single Leg Extension Sets: 3 Rep Goal: 15 Cable SL hammy Curls Sets: 3 Rep Goal: 15

No Boosters

No Boosters

Please watch the relating video.

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No Boosters

DAY 26: Booty Basher and Bender 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 Again, I think it is time you invested in at least a few pieces of equipment that allow you to complete the Home/Park section of this program. Unless you began this program as an absolute beginner, by week 4, body weight will not be enough for you to maximise your results from this program. Look at the home park section of this program and get either a kettle bell, barbell, dumbbell set or weight vest to help you take your training to the next level… It is investment you will cherish for years to come!


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• • • •

1. 2.



DAY 27: Design Your Own Day!!! GYM / HOME GYM Equipment Required

In 2 days your booty challenge will be over, but by no means do we want you to finish up! Take what you have learned, use what you enjoy and has worked and go again for another 28 days.

TRUST YOURSELF! You know the essentials, you know the rotation options, you know the phase and rep goals. You know how to sub in an upper body or core or cardio day if your body feels like it needs it! You have got all the tools you need to make this happen. So before day 28 hits, we want you to prove to yourself you can nail it. Here are your choices...

Use one of the previous days that you loved.

Choose your favourite exercises and circuits and combine them to create your own tailored session

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Use any of the exercises in the exercise manual, create your own basher, builder or burner session



• • • •

1. 2.

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


DAY 28: Booty Basher and Burner Combo GYM / HOME GYM / HOME No Equipment Required THE WORKOUT



Ashy’s Dynamic Warm Up Miss Jekyl and Hyde Session! Warm up on treadmill or bike or crosstrainer (up to you) for 3 mins

Use this time to get your heart rate up slowly

Hyde 1 • Treadmill or Crosstrainer 3 mins on/off: 15 seconds flat out, 15 seconds as absolutely slow as you like • Db 3 Direction Lunge + walks x 10 (heavy as you can) • Double Pulse Squat Jump x 10

Repeat this routine 4 times

Jekyl 1 • Plated Wall squat hold x 30 seconds • Plated Butt Raise hold x 45 seconds • Diamond Butt Pulses x 1 minute


A’s: How do you think you should ‘boost’ this session? Today I want you to do what you think will tailor this session to your goals. We don’t want you building too much lactic or doing too much high intensity cardio in a session. You get more rest than B’s or C’s and are focused on lifting heavy, heavy, heavy and maximising your muscle growth potential, instead of lifting lots of repetitions and maximising your fat burning potential like a B girl will do. So look through todays program and without any help from me choose which circuits you will modify to suit your goals. You can do this!!!

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DAY 28: Booty Basher and Burner Combo cont. GYM / HOME GYM / HOME No Equipment Required THE WORKOUT



Hyde 2 • Ultimate Lunges x 30 seconds • Lateral Shuffles x 30 seconds • Wide Leg Bench Lunge x 30 seconds on left leg • Cross over jumps x 30 seconds • Wide leg Bench Lunge x 30 seconds on left leg • Get down get ups x 30 seconds • Rest x 30 seconds


No Boosters

Jekyl 2 • Ashy’s Ballet Lunge (left leg) x 10 • 1 Leg Balance Series : Leg front, leg side, leg behind (left leg) x 1 minute • SL Deadlift hold (hold in the T on left leg) x 1 minute • Crescent Lunge x 30 seconds • Pulsing Lunge Hold (left leg) x 1 minute

See video for 1 leg balance series

No Boosters

Hyde and Jekyl Explosion • 10 seconds Modified Get Up • 10 seconds Pulsing Squats (wide leg) • 20 seconds Modified get up • 20 seconds Pulsing Squats • 30 seconds Modified get up • 30 seconds Pulsing Squats • 40 seconds Modified get up • 40 seconds Pulsing Squats • 50 seconds Modified get up • 50 seconds Pulsing Squats • 60 seconds Modified get up • 60 seconds Pulsing Squats

How far can you get before you quit or can’t go on??

Rest for 1 minute and repeat on your right leg

If you can do more, keep going and be sure to let us know how far you get up to. Remember there can be no rest during the set!

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No Boosters

WEEK 5 & BEYOND LEARNING HOW TO PERSONALISE YOUR PLAN So, your first booty challenge is over, where to from here? •

Firstly, give yourself a high five or a slap on your new firm booty! You deserve it!

•

Secondly lets take your first lot of ‘after’ pics. By first lot we mean, after another 28 days we want you to keep taking pics and noticing the awesome changes you are making to your legs and booty!

•

Thirdly: Share your progress with the world. Post your pics on the forum and show us your amazing transformation! Tell us what you have loved, what you have loved to hate haha, and what you have struggled with. Everyone who finishes this 28 days will have an amazing story and I want to hear all about it.

• Finally: lets sit down and re-set your goals for the next 28 days. You need to decide: What you want to achieve

What your nutrition goals and actions will be for the next 28 days The exercise program you will follow

For example, you can simply re-do the Booty Challenge or personalise it further by combining what you have learnt with what you have enjoyed most! I always say, to get the body you want, you should try to do more of what you love and less of what you don’t! (because that way you will always be looking forward to your fitness sessions). Mix and match – Choose your favourite circuits and create your own days. Repeat and go heavier and harder – Do the same program (remember every day is different), but now you have done it once you should be able to push hard, lift heavier, hold your form better, have more control and get even better results!! So please, take what you have learned, use what you enjoy and has worked and go again for another 28 days.

Trust yourself: You know the essentials, you know the rotation options, you know the phase and rep goals. You know how to sub in an upper body or core or cardio day if your body feels like it needs it! You are in control and have got all the tools you need to make this happen. You should be able to push harder and lift heavier! You've got this, Lots of love Ashy xxx

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CONGRATULATIONS! WE WOULD LOVE TO SEE YOUR TRANSFORMATIONS!

www.bootytransformation.com

WEEK4-V2

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