ADVANCED WEEK 1

DAY 1
BOOTY BUILDING PROGRAM

Reminder!
Print off your photocard
and take your day 1 photo.
Make sure it’s full length
and in color.

BOOTY BUILDING PROGRAM

WEEK 1
 ADVANCED WEEK 1

DAY 1
BOOTY BUILDING PROGRAM
WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: HEAVY WEIGHT: MODERATE

WALKING LUNGES (BARBELL) BARBELL SQUATS KNEELING SQUATS

SETS: 3 SETS: 3 SETS: 3
REPS: 12 | 12 | 10 (EACH SIDE) REPS: 10 | 8 | 8 REPS: 12 | 12 | 15
1 Secure a barbell across your upper 1 Stand with your feet shoulder-width apart, 1 Kneel underneath a smith machine
back, just below your neck height with the bar across the back of your (you can kneel on a mat if that is
2 Lunge forwards on one leg, ensuring shoulders below your neck more comfortable)
the barbell and your hips stays level 2 Pushing your hips back, and bending at the 2 Position the barbell on your shoulders
knees, sink to 90-degrees. Make sure you
3 Pushing through your front heel, bring as you would with a regular squat
keep your back strong and concentrate the
the back foot forwards until your feet 3 Lift and extend your hips making sure
weight through your heels and big toe
are together again not to fully extend them
3 Pause at the bottom, before driving
4 Lunge forwards with your opposite through your feet and returning to the 4 Pulse through this position
foot this time, alternating each time starting position
4 Ensure your core is braced, chest is up and
your glutes are engaged the whole time

WEIGHT: MODERATE WEIGHT: MODERATE WEIGHT: BODY WEIGHT

SIDE LUNGES (DUMBBELLS) ELEVATED SPLIT SQUAT (DUMBBELLS) SINGLE SKY BRIDGE
SETS: 3 SETS: 3 SETS: 3
REPS: 12 | 12 | 10 REPS: 10 | 8 | 8 REPS: 10 | 8 | 10
1 With a dumbbell in each hand, take a large 1 Place 1 foot on a bench behind you, 1 Place one foot on a bench and lift
step to one side and sink down until your so the ball of your foot is supported. your hips up as high as possible
knee is at 90-degrees Ensure your feet are parallel and forming a straight line from your
2 Make sure the ankle, knee and hip of the slightly narrower than hip-width shoulders to your knee
bending leg stay in a line - the other leg 2 Bend your front knee to 90-degrees 2 Squeeze your glutes and slowly
stays straight and only acts for balance as you lower your back knee towards lower, controlling using your glute
3 Push back to the starting position using the floor 3 Repeat for the required number of
only the bent leg, ensuring your chest 3 Push through your front foot to return repetitions before repeating on the
stays up to the starting position, ensuring your other leg
4 Repeat for the same leg, switching legs chest stays tall
once you have completed all reps

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 1
 ADVANCED WEEK 1

DAY 2
BOOTY BUILDING PROGRAM
CARDIO CHALLENGE

BIKE SQUATS BURPEES

SETS: 5 SETS: 1 SETS: 3
3 MINUTES 1 MINUTE 60 SECOND REST BETWEEN SET

AS
Climbing the pyramid! Each 3 mins it
increases, then it decreases. Get as
much distance as you can! 50+ Squats
3 120+ RPM
GOLD
MANY
2 100 RPM 4 100 RPM 40-50 Squats
REPS
SILVER
AS
1 90 RPM 5 90 RPM

<40 Squats
POSSIBLE
BRONZE IN ONE MINUTE!

MAKE SURE YOU RECORD YOUR RESULTS!

WE WILL TEST THIS AGAIN IN WEEK 8 TO SEE HOW FAR
YOU’VE COME!

BOOTY BUILDING PROGRAM DAY 2

 ADVANCED WEEK 1

DAY 3
BOOTY BUILDING PROGRAM
WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: HEAVY WEIGHT: MODERATE

REVERSE GRIP LAT PULLDOWN BENT OVER ROW (BARBELL) ARABESQUE ROW
SETS: 4 SETS: 3 SETS: 3
REPS: 10 | 8 | 10 | 8 REPS: 10 | 8 | 6 REPS: 10 | 8 | 8 (EACH SIDE)
1 Grip the bar shoulder-width with an 1H  old your barbell with an overhand 1 With your left leg straight behind you,
underhand grip grip, with your knees slightly bent, lower your upper body until there is a
2 Pull the bar down until it is at chest glutes squeezed and your upper body straight line from your left foot to your
shoulders, with your left arm hanging
level, maintaining a straight back hinged forward to about 45-degrees
straight down holding a dumbbell
throughout 2 Pull the barbell towards you while
2 Pull the dumbbell towards you while
3 Elevate the bar back to the starting keeping your elbows close to your
maintaining the arabesque shape - the key
position, but maintain constant sides and squeezing your shoulder is controlling with your right glute
tension on your upper back blades together 3 When you have completed all your reps,
3 Slowly lower the barbell, controlling switch legs and change arms
the movement with your upper back 4 Balance is quite tricky with this exercise -
until your arms are straight feel free to use your other arm for balance

WEIGHT: MODERATE WEIGHT: BODY WEIGHT WEIGHT: LIGHT

GOOD MORNINGS HANGING LEG RAISES BARBELL LEG RAISES

SETS: 3 SETS: 3 SETS: 3
REPS: 12 | 10 | 10 REPS: 10 | 12 | 10 REPS: 10 | 8 | 10
1 Stand tall, feet hip-width apart with a 1 Support yourself on your forearms 1 Lay on your back holding a barbell
barbell securely held across your upper and push up through your shoulders straight above your shoulders
back and your core and glutes engaged with your chest up 2 Engage your core and while keeping
2 Hinging from your hips, lean your upper 2 Engage your core and while keeping your legs straight, lift your legs
body forwards by pushing your hips back your legs straight, lift your legs up as towards the barbell, pausing at the top
- go as far as you can while keeping a high as possible, pausing at the top 3 Slowly lower your legs stopping them
straight back and glute engagement 3 Slowly lower back down until your just before the ground and repeat for
3 Slowly lift your upper body back up by body is straight before starting the the next rep - ensure the barbell stays
squeezing your glutes and repeat for the next rep - avoid swinging as still as possible
next rep

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 3
 ADVANCED WEEK 1

DAY 4
BOOTY BUILDING PROGRAM
REST DAY

BOOTY BUILDING PROGRAM DAY 4

 ADVANCED WEEK 1

DAY 5
BOOTY BUILDING PROGRAM
WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: MODERATE WEIGHT: BODY WEIGHT

SUMO SQUATS (BARBELL) STRAIGHT LEG DEADLIFT (BARBELL) SINGLE LEG SQUAT
SETS: 4 SETS: 3 SETS: 3
REPS: 10 | 8 | 10 | 8 REPS: 12 | 10 | 12 REPS: 8 | 6 | 6
1 Stand with your feet turned out and wider than 1S  tand with your feet shoulder-width apart and 1 Stand tall on a step with one leg to the side,
shoulder-width, with the bar across the back of the barbell resting against your thighs with torso slightly forward and arms stretched in
your shoulders below your neck your hands slightly wider than shoulder-width front of you
2 Pushing your hips back, and bending at the 2 With your arms straight and upper back 2 Push your hips back and bend your knee that
knees, sink to 90-degrees. Make sure you engaged, push your hips back and slowly is on the step, slowly lowering your leg - keep
keep your back strong and concentrate the hinge forwards lowering the barbell while ankle, knee and hip in a line
weight through your heels and big toe keeping in contact with your legs 3 Push back up to the top by only using the leg
3 Pause at the bottom, before driving through 3 Only go as low as you can with a straight on the step, ensuring your hips stay level and
your heels and returning to the starting back! Come back up by pushing your hips driving through the heel
position forwards and maintaining core and glute
4 Ensure your core is braced, chest is up and engagement
your glutes are engaged the whole time 4 Ensure your core is braced and your glutes
are engaged the whole time, stop if you feel
pain in your lower back

WEIGHT: MODERATE WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

SINGLE LEG PRESS RAINBOWS 4-WAY CORE (EXERCISE BALL)

SETS: 3 SETS: 3 SETS: 3
REPS: 10 | 10 | 8 (EACH LEG) REPS: 12 | 10 | 8 (EACH SIDE) REPS: 10 | 10 | 10 (EACH LIFT)
1 Sit on the leg press machine so that you’re on 1 Using a bench (or the floor), place 1 leg 1S  ecure your feet against a wall and lay
the side of your left glute, with your right foot on straight out to the side across the ball on your left side - ensure core
the plate at 45-degrees 2 Lift your leg up as high as possible, then engagement throughout
2 Keep your back straight, hips stable and brace twist it in an arc behind you as far as you can 2W ith your arms behind your head, perform a
your upper body and core using the handle without twisting your hips side crunch by lifting your upper body as high
3 Push your leg straight, then slowly lower back to 3 Slowly return to the starting position before as possible without twisting
the start controlling with your glute the next rep, controlling with your glute 3O nce you have completed all your reps, twist
4 Repeat, focusing on control each rep - switch 4 Repeat for the other leg when you have onto your back and perform regular crunches
legs when you’ve completed your reps completed all your reps 4O nce regular crunches are complete, roll onto
your stomach so the ball is just above your
hips, and complete hyperextensions keeping
your back straight at all times
5 Finish the 4-way core by completing side
crunches on your right side - complete the
same reps on each side

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 5
 ADVANCED WEEK 1

DAY 6
BOOTY BUILDING PROGRAM
WARM UP | Bike Intervals | 30 sec sprint, 30 sec slow | Duration: 10 min Total
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: BODY WEIGHT WEIGHT: MODERATE

THRUSTERS BOX JUMPS DUMBBELL CURTSY SQUAT PULSES

SETS: 3 SETS: 4 SETS: 3
REPS: 12 | 10 | 15 REPS: 10 | 10 | 10 | 10 REPS: 6 | 6 | 6 (EACH SIDE)
1 With the dumbbellls resting on your 1 Start with both feet shoulder width 1 Begin standing tall with feet slightly
shoulders, squat down to about apart narrower than hip-width
45-degrees 2 Jump as high as possible landing 2 With your left leg, step back and behind
2 Push back up and use the power from safely on the box the right leg and sink down until your
your squat to press the dumbbells 3 Hop back down to the ground, back leg is just above the floor
towards the roof controlling your landing and repeat 3 Pulse up and down 5 times through
3 Slowly lower the dumbbells and the exercise your front leg while keeping your upper
repeat, making the movement as body tall
continuous as possible 4 Push back to the starting position and
repeat for the other leg - this is 1 rep

WEIGHT: MODERATE WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

TRICEP PUSHDOWN + ROPE BICEP CURL SINGLE LEG CALF RAISES TUCK UPS
SETS: 3 SETS: 3 SETS: 3
REPS: 12 | 10 | 12 REPS: 10 | 10 | 8 REPS: 12 | 10 | 10
1 Grip the rope on the handles, starting in a 1 Stand with your foot on a step 1 Start in the dish hold shape with arms
position that has tension on both the cable pointed straight ahead, with your heel straight in front of you
and your tricep hanging over the back 2 Using your abs, lift your chest and
2 Keep your elbows tucked into your body
2 Push up from the ball of your foot knees simultaneously so that you are
and pull the rope down until your tricep
until your ankle is fully extended, almost in a tuck shape
and arm are fully extended
making sure it doesn’t flare out 3 Slowly lower to the dish shape and
3 Slowly come back up. When you have
completed all reps, without rest, lower the 3S  lowly lower heel through your whole hold for 1 second before starting the
rope to the bottom setting and grip the range of motion, using your arm for next rep
handles for a bicep curl balance 4 Make the tuck up as smooth
4 Curl the rope up until you almost touch as possible to maximize core
your shoulders, completing the same engagement
number of reps as the tricep pushdown

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 6
 ADVANCED WEEK 1

DAY 7
BOOTY BUILDING PROGRAM
THIS IS AN OPTIONAL YOGA SEQUENCE - Transition from one pose to the next

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

FORWARD BEND HAND TO BIG TOE POSE EAGLE POSE

SETS: 1 SETS: 1 SETS: 1
60-90 SECONDS 60-90 SECONDS 60-90 SECONDS
1 Stand with your feet separated about 3 feet 1 Stand straight with your feet separated as 1B end your knees and push your hips back as if
wide. Slightly turn the toes inward wide as your hips. Place your left hand on you are sitting on an invisible chair
2 Place your palms on your waist, exhale and your waist 2C ross the left thigh over the right thigh and
fold forward, pushing the hips back and 2 Shift the weight to the left leg and hug the hook the left foot over the right calf
lengthening the spine right knee into your chest 3S tretch out your arms. Cross the left hand over
3 Once in position, hold the big toe of each 3 Hold the big toe of the right foot and exhale the right and allow both the palms to come into
foot using your thumb, middle and index as you stretch your leg to the front contact
fingers, thumb resting on top of the big toe 4 Keep the standing leg straight (or slightly 4 Roll back the shoulders as much as possible
4 Let the head come close to the floor bent) and active while maintaining a tall spine 5B reathe deeply and hold the posture for one
5 Engage the core and hold the posture, 5 Pull the navel in towards the spine and hold minute before repeating on the other side
breathing deeply, for 90 seconds the posture for one minute 6 To come out, inhale, release the hands and legs
6 Place your palms on the waist, bend your 6 Exhale, release the pose and repeat on the
knees slightly, inhale and straighten your other side
torso. Exhale and slightly backbend

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

HALF MOON POSE BOAT POSE UPWARD FACING PLANK

SETS: 1 SETS: 1 SETS: 1
60-90 SECONDS 60-90 SECONDS 60-90 SECONDS
1S  tand straight with legs separated about three 1 Sit straight on the mat with your legs 1W  ith the final exhalation in Boat Pose,
feet wide stretched out release your legs and place the palms just
2 Bend your right knee and rest your left hand 2 Inhale and lengthen your spine behind your buttocks with fingertips facing
on your hip 3 Exhale and lift your legs off the floor by you
3 Place your right hand on the floor, about a foot
leaning backward slightly and balancing 2 Inhale, press the palms and lift your torso
in front of the right foot
on your sitting bones so your body looks off the mat, relaxing your head
4 Slowly straighten your right leg as you raise
your left leg - open your hips, stacking the left like a V 3 Keep your legs stretched out, extending
over the right 4 Stretch your hands parallel to the floor the toes forward
5 Flex the left foot, toes facing forward and lift 5 Engaging the core and pulling in the navel, 4 Tuck your chin slightly and keep the core
the left hand towards the ceiling to open your hold the posture for ninety seconds and glutes engaged
chest 6 Exhale and slowly release your legs down 5 Breathe deeply and hold the posture for
6 Hold the pose, gazing at your left fingertips, and come back to the starting posture ninety seconds
for one minute
7 Exhale and slowly place the left foot on
the mat. Inhale and lift your torso, before
repeating on the other side

BOOTY BUILDING PROGRAM DAY 7

 ADVANCED WEEK 2

BOOTY BUILDING PROGRAM DAY 1

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: HEAVY WEIGHT: MODERATE

WALKING LUNGES (BARBELL) BARBELL SQUATS KNEELING SQUATS

SETS: 4 SETS: 4 SETS: 3
REPS: 12 | 12 | 10 | 10 (EACH SIDE) REPS: 10 | 10 | 8 | 8 REPS: 15 | 12 | 15
1 Secure a barbell across your upper back, just 1 Stand with your feet shoulder-width apart, 1 Kneel underneath a smith machine (you can
below your neck height with the bar across the back of your kneel on a mat if that is more comfortable)
2 Lunge forwards on one leg, ensuring the shoulders below your neck 2 Position the barbell on your shoulders as you
barbell and your hips stays level 2 Pushing your hips back, and bending at the would with a regular squat
3 Pushing through your front heel, bring the knees, sink to 90-degrees. Make sure you 3 Lift and extend your hips making sure not to
back foot forwards until your feet are together keep your back strong and concentrate the fully extend them
again weight through your heels and big toe 4 Pulse through this position
4 Lunge forwards with your opposite foot this 3 Pause at the bottom, before driving through
time, alternating each time your feet and returning to the starting position
4 Ensure your core is braced, chest is up and
your glutes are engaged the whole time

WEIGHT: HEAVY WEIGHT: MODERATE WEIGHT: BODY WEIGHT

SIDE LUNGES (DUMBBELLS) ELEVATED SPLIT SQUAT (DUMBBELLS) SINGLE SKY BRIDGE
SETS: 3 SETS: 3 SETS: 3
REPS: 12 | 12 | 10 REPS: 10 | 8 | 12 REPS: 10 | 8 | 10
1 With a dumbbell in each hand, take a large 1 Place 1 foot on a bench behind you, so the 1 Place one foot on a bench and lift your hips
step to one side and sink down until your ball of your foot is supported. Ensure your up as high as possible forming a straight line
knee is at 90-degrees feet are parallel and slightly narrower than from your shoulders to your knee
2 Make sure the ankle, knee and hip of the hip-width 2 Squeeze your glutes and slowly lower,
bending leg stay in a line - the other leg stays 2 Bend your front knee to 90-degrees as you controlling using your glute
straight and only acts for balance lower your back knee towards the floor 3 Repeat for the required number of repetitions
3 Push back to the starting position using only 3 Push through your front foot to return to the before repeating on the other leg
the bent leg, ensuring your chest stays up starting position, ensuring your chest stays
4 Repeat for the same leg, switching legs once tall
you have completed all reps

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 1
 ADVANCED WEEK 2

BOOTY BUILDING PROGRAM DAY 2

CORE CHALLENGE CIRCUIT
CIRCUIT: REPEAT 3 TIMES | REST: 90 SECONDS AFTER CRUNCHES

WEIGHT: BODYWEIGHT WEIGHT: BODY WEIGHT WEIGHT: MODERATE

HANGING LEG RAISES PLANK WOODCHOPS

SETS: 3 SETS: 3 SETS: 3
REPS: 10 45 SECONDS REPS: 10 (EACH SIDE)
1 Support yourself on your forearms and push 1 Begin exercise with forearms and feet on the 1 Stand with your knees soft and feet shoulder-
up through your shoulders with your chest up ground, ensuring that you are pushing through width apart. Hold the cable handle with both
2 Engage your core and while keeping your legs your shoulders with your core activated and hands overlapped
straight, lift your legs up as high as possible, your glutes squeezed 2 Starting at shoulder height, slightly twist your
pausing at the top 2 Hold this position for the suggested amount hips and pull the handle diagonally down
3 Slowly lower back down until your body is of time towards your opposite hip
straight before starting the next rep - avoid 3 Pause for a second before slowly twisting back,
swinging ensuring your core is engaged the entire time
4 Complete the same amount of reps on the
other side to complete 1 set

REST:
90 SECONDS

WEIGHT: BODY WEIGHT WEIGHT: MODERATE WEIGHT: BODY WEIGHT

DISH HOLD RUSSIAN TWISTS CRUNCHES

SETS: 3 SETS: 3 SETS: 3
REPS: 30 SECONDS REPS: 10 (EACH SIDE) REPS: 15
1 While laying on your back, lift your chest and 1 On the floor or seated on a bench, lean your 1 Begin movement with hands behind your
feet off the ground so you are in a hollow upper body slightly back and lift your feet off head, feet shoulder-width apart, and your
shape. the ground while holding a medicine ball knees at a 45 degree angle
2 Ensure your chin is slightly tucked, feet are 2 Twist the medicine ball from side to side, 2 Engaging the core, draw your chin to your
squeezed together and your core is engaged touching either side of your hip while keeping chest and raise your torso until your shoulder
3 Hold this shape for the required amount of your legs as still as possible blades are no longer touching the floor
time 3 Twist slowly and focus on using all of your 3 Briefly pause at the top of the movement
core and keeping your back straight - twisting before slowly returning to the starting
to both sides is 1 rep position

HIGH INTENSITY FINISHER: ELLIPTICAL INTERVALS

REPEAT:
3 TIMES 30 SECOND MAX SPRINT
30 SECOND SLOW RECOVERY
1 Stride as fast as possible with increased resistance for the interval, ensuring your heels stay flat
at all times
2 Instead of having rest between intervals, you will slowly stride on the elliptical with low
resistance for active recovery
INTENSITY: MAXIMUM

BOOTY BUILDING PROGRAM DAY 2

 ADVANCED WEEK 2

BOOTY BUILDING PROGRAM DAY 3

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: HEAVY WEIGHT: MODERATE

REVERSE GRIP LAT PULLDOWN BENT OVER ROW (BARBELL) ARABESQUE ROW
SETS: 4 SETS: 3 SETS: 3
REPS: 10 | 8 | 10 | 8 REPS: 10 | 8 | 6 REPS: 10 | 8 | 10 (EACH SIDE)
1 Grip the bar shoulder-width with an 1 Hold your barbell with an overhand grip, with 1 With your left leg straight behind you, lower
underhand grip your knees slightly bent, glutes squeezed your upper body until there is a straight line
2 Pull the bar down until it is at chest level, and your upper body hinged forward to about from your left foot to your shoulders, with
maintaining a straight back throughout 45-degrees your left arm hanging straight down holding
3 Elevate the bar back to the starting position, but 2 Pull the barbell towards you while keeping a dumbbell
maintain constant tension on your upper back your elbows close to your sides and 2 Pull the dumbbell towards you while
squeezing your shoulder blades together maintaining the arabesque shape - the key is
3 Slowly lower the barbell, controlling the controlling with your right glute
movement with your upper back until your 3 When you have completed all your reps,
arms are straight switch legs and change arms
4 Balance is quite tricky with this exercise - feel
free to use your other arm for balance

WEIGHT: MODERATE WEIGHT: BODY WEIGHT WEIGHT: LIGHT

GOOD MORNINGS HANGING LEG RAISES BARBELL LEG RAISES

SETS: 3 SETS: 3 SETS: 3
REPS: 12 | 10 | 10 REPS: 10 | 12 | 12 REPS: 10 | 8 | 10
1 Stand tall, feet hip-width apart with a barbell 1 Support yourself on your forearms and push 1 Lay on your back holding a barbell straight
securely held across your upper back and up through your shoulders with your chest up above your shoulders
your core and glutes engaged 2 Engage your core and while keeping your legs 2 Engage your core and while keeping your legs
2 Hinging from your hips, lean your upper body straight, lift your legs up as high as possible, straight, lift your legs towards the barbell,
forwards by pushing your hips back – go as pausing at the top pausing at the top
far as you can while keeping a straight back 3 Slowly lower back down until your body is 3 Slowly lower your legs stopping them just
and glute engagement straight before starting the next rep - avoid before the ground and repeat for the next rep -
3 Slowly lift your upper body back up by squeezing swinging ensure the barbell stays as still as possible
your glutes and repeat for the next rep

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 3
 ADVANCED WEEK 2

BOOTY BUILDING PROGRAM DAY 4

REST DAY

BOOTY BUILDING PROGRAM DAY 4

 ADVANCED WEEK 2

BOOTY BUILDING PROGRAM DAY 5

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: HEAVY WEIGHT: MODERATE WEIGHT: BODY WEIGHT

SUMO SQUATS (BARBELL) STRAIGHT LEG DEADLIFT (BARBELL) SINGLE LEG SQUAT
SETS: 4 SETS: 3 SETS: 3
REPS: 10 | 8 | 10 | 8 REPS: 12 | 10 | 12 REPS: 8 | 6 | 8
1 Stand with your feet turned out and wider than 1 Stand with your feet shoulder-width apart and 1 Stand tall on a step with one leg to the side,
shoulder-width, with the bar across the back of the barbell resting against your thighs with torso slightly forward and arms stretched in
your shoulders below your neck your hands slightly wider than shoulder-width front of you
2 Pushing your hips back, and bending at the 2 With your arms straight and upper back 2 Push your hips back and bend your knee that
knees, sink to 90-degrees. Make sure you engaged, push your hips back and slowly is on the step, slowly lowering your leg - keep
keep your back strong and concentrate the hinge forwards lowering the barbell while ankle, knee and hip in a line
weight through your heels and big toe keeping in contact with your legs 3 Push back up to the top by only using the leg
3 Pause at the bottom, before driving through 3 Only go as low as you can with a straight on the step, ensuring your hips stay level and
back! Come back up by pushing your hips
your heels and returning to the starting driving through the heel
forwards and maintaining core and glute
position
engagement
4 Ensure your core is braced, chest is up and
4 Ensure your core is braced and your glutes
your glutes are engaged the whole time
are engaged the whole time, stop if you feel
pain in your lower back

WEIGHT: MODERATE WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

SINGLE LEG PRESS RAINBOWS 4-WAY CORE (EXERCISE BALL)

SETS: 3 SETS: 3 SETS: 3
REPS: 10 | 10 | 8 (EACH LEG) REPS: 12 | 10 | 8 (EACH SIDE) REPS: 10 | 10 | 10 (EACH LIFT)
1 Sit on the leg press machine so that you’re on 1 Using a bench (or the floor), place 1 leg 1 Secure your feet against a wall and lay
the side of your left glute, with your right foot on straight out to the side across the ball on your left side - ensure core
the plate at 45-degrees 2 Lift your leg up as high as possible, then engagement throughout
2 Keep your back straight, hips stable and brace twist it in an arc behind you as far as you can
2 With your arms behind your head, perform a
side crunch by lifting your upper body as high as
your upper body and core using the handle without twisting your hips
possible without twisting
3 Push your leg straight, then slowly lower back to 3 Slowly return to the starting position before
3 Once you have completed all your reps, twist
the start controlling with your glute the next rep, controlling with your glute
onto your back and perform regular crunches
4 Repeat, focusing on control each rep - switch 4 Repeat for the other leg when you have 4 Once regular crunches are complete, roll onto
legs when you’ve completed your reps completed all your reps your stomach so the ball is just above your hips,
and complete hyperextensions keeping your
back straight at all times
5 Finish the 4-way core by completing side
crunches on your right side - complete the same
reps on each side

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 5
 ADVANCED WEEK 2

BOOTY BUILDING PROGRAM DAY 6

WARM UP | Bike Intervals | 30 sec sprint, 30 sec slow | Duration: 10 min Total
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: BODY WEIGHT WEIGHT: MODERATE

THRUSTERS BOX JUMPS DUMBBELL CURTSY SQUAT PULSES

SETS: 3 SETS: 4 SETS: 3
REPS: 15 | 10 | 15 REPS: 10 | 10 | 10 | 10 REPS: 8 | 6 | 8 (EACH SIDE)
1 With the dumbbells resting on your shoulders, 1 Start with both feet shoulder width apart 1 Begin standing tall with feet slightly narrower
squat down to about 45-degrees 2 Jump as high as possible landing safely on the than hip-width
2 Push back up and use the power from your box 2 With your left leg, step back and behind the
squat to press the dumbbells up 3 Hop back down to the ground, controlling your right leg and sink down until your back leg is
3 Slowly lower the dumbbells and repeat, landing and repeat the exercise just above the floor
making the movement as continuous as 3 Pulse up and down 5 times through your front
possible leg while keeping your upper body tall
4 Push back to the starting position and repeat
for the other leg - this is 1 rep

WEIGHT: MODERATE WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

TRICEP PUSHDOWN + ROPE BICEP CURL SINGLE LEG CALF RAISES TUCK UPS
SETS: 3 SETS: 3 SETS: 3
REPS: 12 | 10 |12 REPS: 10 | 10 |10 REPS: 12 | 12 |10
1 Grip the rope on the handles, starting in a position 1 Stand with your foot on a step pointed 1 Start in the dish hold shape with arms
that has tension on both the cable and your tricep straight ahead, with your heel hanging over straight in front of you
2 Keep your elbows tucked into your body and the back 2 Using your abs, lift your chest and knees
pull the rope down until your tricep and arm are 2 Push up from the ball of your foot until your simultaneously so that you are almost in a
fully extended ankle is fully extended, making sure it doesn’t tuck shape
3 Slowly come back up. When you have completed flare out 3 Slowly lower to the dish shape and hold for 1
all reps, without rest, lower the rope to the bottom 3 Slowly lower heel through your whole range second before starting the next rep
setting and grip the handles for a bicep curl of motion, using your arm for balance 4 Make the tuck up as smooth as possible to
4 Curl the rope up until you almost touch your maximize core engagement
shoulders, completing the same number of reps
as the tricep pushdown

BOOTY BUILDING PROGRAM DAY 6

 ADVANCED WEEK 2

BOOTY BUILDING PROGRAM DAY 7

THIS IS AN OPTIONAL YOGA SEQUENCE - Transition from one pose to the next

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

FORWARD BEND HAND TO BIG TOE POSE EAGLE POSE

SETS: 1 SETS: 1 SETS: 1
60-90 SECONDS 60-90 SECONDS 60-90 SECONDS
1 Stand with your feet separated about 3 feet 1 Stand straight with your feet separated as wide 1 Bend your knees and push your hips back as if you
wide. Slightly turn the toes inward as your hips. Place your left hand on your waist are sitting on an invisible chair
2 Place your palms on your waist, exhale and fold 2 Shift the weight to the left leg and hug the right 2 Cross the left thigh over the right thigh and hook
forward, pushing the hips back and lengthening knee into your chest the left foot over the right calf
the spine 3 Hold the big toe of the right foot and exhale as 3 Stretch out your arms. Cross the left hand over
3 Once in position, hold the big toe of each foot you stretch your leg to the front the right and allow both the palms to come into
using your thumb, middle and index fingers, 4 Keep the standing leg straight (or slightly bent) contact
thumb resting on top of the big toe and active while maintaining a tall spine 4 Roll back the shoulders as much as possible
4 Let the head come close to the floor 5 Pull the navel in towards the spine and hold the 5 Breathe deeply and hold the posture for one
5 Engage the core and hold the posture, breathing posture for one minute minute before repeating on the other side
deeply, for 90 seconds 6 Exhale, release the pose and repeat on the 6 To come out, inhale, release the hands and legs
6 Place your palms on the waist, bend your knees other side
slightly, inhale and straighten your torso. Exhale
and slightly backbend

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

HALF MOON POSE BOAT POSE UPWARD FACING PLANK

SETS: 1 SETS: 1 SETS: 1
60-90 SECONDS 60-90 SECONDS 60-90 SECONDS
1 Stand straight with legs separated about three 1 Sit straight on the mat with your legs 1 With the final exhalation in Boat Pose, release
feet wide stretched out your legs and place the palms just behind
2 Bend your right knee and rest your left hand on 2 Inhale and lengthen your spine your buttocks with fingertips facing you
your hip 3 Exhale and lift your legs off the floor by 2 Inhale, press the palms and lift your torso off
3 Place your right hand on the floor, about a foot in leaning backward slightly and balancing on the mat, relaxing your head
front of the right foot your sitting bones so your body looks like a V 3 Keep your legs stretched out, extending the
4 Slowly straighten your right leg as you raise your 4 Stretch your hands parallel to the floor toes forward
left leg - open your hips, stacking the left over 5 Engaging the core and pulling in the navel, 4 Tuck your chin slightly and keep the core and
the right hold the posture for ninety seconds glutes engaged
5 Flex the left foot, toes facing forward and lift the 6 Exhale and slowly release your legs down and 5 Breathe deeply and hold the posture for
left hand towards the ceiling to open your chest come back to the starting posture ninety seconds
6 Hold the pose, gazing at your left fingertips, for
one minute
7 Exhale and slowly place the left foot on the mat.
Inhale and lift your torso, before repeating on the
other side

BOOTY BUILDING PROGRAM DAY 7

 ADVANCED WEEK 3

BOOTY BUILDING PROGRAM DAY 1

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: HEAVY WEIGHT: MODERATE

WALKING LUNGES WITH KICKBACK (BARBELL) BARBELL SQUATS KNEELING SQUATS

SETS: 3 SETS: 4 SETS: 3
REPS: 10 | 10 | 10 (EACH SIDE) REPS: 10 | 10 | 8 | 8 REPS: 15 | 12 | 15
1 Lunge forwards on one leg, ensuring the 1 Stand with your feet shoulder-width apart, 1 Kneel underneath a smith machine (you can
barbell and your hips stay level with the bar across the back of your kneel on a mat if that is more comfortable)
2 At the bottom of your lunge, push through shoulders below your neck 2 Position the barbell on your shoulders as you
your front heel to come up and kick the back 2 Pushing your hips back, and bending at the would with a regular squat
leg straight behind you knees, sink to 90-degrees. Make sure you 3 Lift and extend your hips making sure not to
3 Control the weight with your front leg and keep your back strong and concentrate the fully extend them
step your feet back together weight through your heels and big toe 4 Pulse through this position
4 Lunge forwards with your opposite foot this 3 Pause at the bottom, before driving through
time, alternating each time your feet and returning to the starting position
4 Ensure your core is braced, chest is up and
your glutes are engaged the whole time

WEIGHT: MODERATE WEIGHT: MODERATE WEIGHT: BODY WEIGHT

WALKING SIDE LUNGES (DUMBBELL) ELEVATED SPLIT SQUAT (DUMBBELLS) SINGLE SKY BRIDGE
SETS: 3 SETS: 3 SETS: 3
REPS: 10 | 8 | 6 (EACH SIDE) REPS: 10 | 12 | 12 REPS: 12 | 10 | 12
1 With dumbbells held just above your 1 Place 1 foot on a bench behind you, so the 1 Place one foot on a bench and lift your hips
shoulders, take a large step to one side and ball of your foot is supported. Ensure your up as high as possible forming a straight line
sink down until your knee is at 90-degrees feet are parallel and slightly narrower than from your shoulders to your knee
2 Make sure the ankle, knee and hip of the hip-width 2 Squeeze your glutes and slowly lower,
bending leg stay in a line - the other leg stays 2 Bend your front knee to 90-degrees as you controlling using your glute
straight and only acts for balance lower your back knee towards the floor 3 Repeat for the required number of repetitions
3 Push straight up from the bent knee while 3 Push through your front foot to return to the before repeating on the other leg
bringing the straight leg across next to it starting position, ensuring your chest stays
4 Repeat for the same leg, covering as much tall
distance as possible, before switching legs to
go the other way

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 1
 ADVANCED WEEK 3

BOOTY BUILDING PROGRAM DAY 2

BOOTY CHALLENGE CIRCUIT

1 2

WEIGHT: MODERATE WEIGHT: BODY WEIGHT

LUNGE + KICKBACK (BARBELL) FIRE HYDRANTS (STRAIGHT LEG)

SETS: 3
SETS: 3
REPS: 10 (EACH SIDE)
REPS: 8 (EACH SIDE)
1 Begin exercise on hands and one knee, with the opposite leg stretched
1 Lunge forwards on one leg, ensuring the barbell and your hips stays level out to the side in line with your hips
2 At the bottom of your lunge, push through your front heel to come up and kick 2 Push out of your shoulders to engage your back and engage your core
the back leg straight behind you 3 Lift your extended leg as high as possible while maintaining hip stability
3 Step back with the leg you kicked behind you, and bring the front foot back to and core tension - pause at the top
the starting position 4 Slowly lower your leg, but stop just before the ground and raise it again
4 Lunge forwards with the same leg, completing all reps before switching legs for the next rep

CIRCUIT: REPEAT 3 TIMES

REST: 90 SECONDS AFTER PAUSED SUMO SQUATS

4 3

WEIGHT: MODERATE WEIGHT: MODERATE

PAUSED SUMO SQUATS (BARBELL) DOUBLE PUMP WALKING LUNGES (DUMBBELLS)

SETS: 3 SETS: 3
REPS: 8 REPS: 10 (EACH SIDE)
1 Stand with your feet turned out and wider than shoulder-width, with 1 While holding a dumbbell in each hand, lunge forwards on one leg,
the bar across the back of your shoulders below your neck stopping just before your back knee touches the ground
2 Pushing your hips back, and bending at the knees, sink to 90-degrees. 2 Add an extra half rep by coming back up halfway, then lowering
Make sure you keep your back strong and concentrate the weight
back to the bottom of the lunge before stepping forwards
through your heels and big toe
3 Pause at the bottom for 5 seconds, before pushing through your 3 Lunge forwards with your opposite foot this time, alternating legs,
whole foot to return to the starting position
adding an extra half rep each time and ensuring your hips stay
4 Ensure your core is braced, chest is up and your glutes are engaged level
the whole time

BOOTY BUILDING PROGRAM DAY 2

 ADVANCED WEEK 3

BOOTY BUILDING PROGRAM DAY 3

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: HEAVY WEIGHT: HEAVY WEIGHT: MODERATE

REVERSE GRIP LAT PULLDOWN BENT OVER ROW (BARBELL) ARABESQUE ROW
SETS: 4 SETS: 4 SETS: 3
REPS: 8 | 6 | 8 | 6 REPS: 10 | 8 | 8 | 8 REPS: 10 | 8 | 10 (EACH SIDE)
1 Grip the bar shoulder-width with an 1 Hold your barbell with an overhand grip, with 1 With your left leg straight behind you, lower
underhand grip your knees slightly bent, glutes squeezed your upper body until there is a straight line
2 Pull the bar down until it is at chest level, and your upper body hinged forward to about from your left foot to your shoulders, with
maintaining a straight back throughout 45-degrees your left arm hanging straight down holding
3 Elevate the bar back to the starting position, but 2 Pull the barbell towards you while keeping a dumbbell
maintain constant tension on your upper back your elbows close to your sides and 2 Pull the dumbbell towards you while
squeezing your shoulder blades together maintaining the arabesque shape - the key is
3 Slowly lower the barbell, controlling the controlling with your right glute
movement with your upper back until your 3 When you have completed all your reps,
arms are straight switch legs and change arms
4 Balance is quite tricky with this exercise - feel
free to use your other arm for balance

WEIGHT: HEAVY WEIGHT: BODY WEIGHT WEIGHT: LIGHT

GOOD MORNINGS HANGING LEG RAISES BARBELL LEG RAISES

SETS: 3 SETS: 3 SETS: 3
REPS: 10 | 8 | 6 REPS: 15 | 12 | 12 REPS: 10 | 12 | 10
1 Stand tall, feet hip-width apart with a barbell 1 Support yourself on your forearms and push 1 Lay on your back holding a barbell straight
securely held across your upper back and up through your shoulders with your chest up above your shoulders
your core and glutes engaged 2 Engage your core and while keeping your legs 2 Engage your core and while keeping your legs
2 Hinging from your hips, lean your upper body straight, lift your legs up as high as possible, straight, lift your legs towards the barbell,
forwards by pushing your hips back – go as pausing at the top pausing at the top
far as you can while keeping a straight back 3 Slowly lower back down until your body is 3 Slowly lower your legs stopping them just
and glute engagement straight before starting the next rep - avoid before the ground and repeat for the next rep -
3 Slowly lift your upper body back up by squeezing swinging ensure the barbell stays as still as possible
your glutes and repeat for the next rep

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 3
 ADVANCED WEEK 3

BOOTY BUILDING PROGRAM DAY 4

REST DAY

BOOTY BUILDING PROGRAM DAY 4

 ADVANCED WEEK 3

BOOTY BUILDING PROGRAM DAY 5

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: HEAVY WEIGHT: HEAVY WEIGHT: BODY WEIGHT

SUMO SQUATS (BARBELL) STRAIGHT LEG DEADLIFT (BARBELL) SINGLE LEG SQUAT
SETS: 4 SETS: 4 SETS: 3
REPS: 10 | 8 | 10 | 8 REPS: 12 | 10 | 12 | 10 REPS: 8 | 6 | 8
1 Stand with your feet turned out and wider than 1 Stand with your feet shoulder-width apart and 1 Stand tall on a step with one leg to the side,
shoulder-width, with the bar across the back of the barbell resting against your thighs with torso slightly forward and arms stretched in
your shoulders below your neck your hands slightly wider than shoulder-width front of you
2 Pushing your hips back, and bending at the 2 With your arms straight and upper back 2 Push your hips back and bend your knee that
knees, sink to 90-degrees. Make sure you engaged, push your hips back and slowly is on the step, slowly lowering your leg - keep
keep your back strong and concentrate the hinge forwards lowering the barbell while ankle, knee and hip in a line
weight through your heels and big toe keeping in contact with your legs 3 Push back up to the top by only using the leg
3 Pause at the bottom, before driving through 3 Only go as low as you can with a straight on the step, ensuring your hips stay level and
back! Come back up by pushing your hips
your heels and returning to the starting driving through the heel
forwards and maintaining core and glute
position
engagement
4 Ensure your core is braced, chest is up and
4 Ensure your core is braced and your glutes
your glutes are engaged the whole time
are engaged the whole time, stop if you feel
pain in your lower back

WEIGHT: MODERATE WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

SINGLE LEG PRESS RAINBOWS 4-WAY CORE (EXERCISE BALL)

SETS: 3 SETS: 3 SETS: 3
REPS: 10 | 10 | 8 (EACH LEG) REPS: 12 | 10 | 8 (EACH SIDE) REPS: 12 | 12 | 12 (EACH LIFT)
1 Sit on the leg press machine so that you’re on 1 Using a bench (or the floor), place 1 leg 1 Secure your feet against a wall and lay
the side of your left glute, with your right foot on straight out to the side across the ball on your left side - ensure core
the plate at 45-degrees 2 Lift your leg up as high as possible, then engagement throughout
2 Keep your back straight, hips stable and brace twist it in an arc behind you as far as you can
2 With your arms behind your head, perform a
side crunch by lifting your upper body as high
your upper body and core using the handle without twisting your hips
as possible without twisting
3 Push your leg straight, then slowly lower back to 3 Slowly return to the starting position before
3 Once you have completed all your reps, twist
the start controlling with your glute the next rep, controlling with your glute
onto your back and perform regular crunches
4 Repeat, focusing on control each rep - switch 4 Repeat for the other leg when you have 4 Once regular crunches are complete, roll onto
legs when you’ve completed your reps completed all your reps your stomach so the ball is just above your
hips, and complete hyperextensions keeping
your back straight at all times
5 Finish the 4-way core by completing side
crunches on your right side - complete the
same reps on each side

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 5
 ADVANCED WEEK 3

BOOTY BUILDING PROGRAM DAY 6

WARM UP | Bike Intervals | 30 sec sprint, 30 sec slow | Duration: 10 min Total
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: BODY WEIGHT WEIGHT: MODERATE

THRUSTERS BOX JUMPS DUMBBELL CURTSY SQUAT PULSES

SETS: 3 SETS: 4 SETS: 3
REPS: 15 | 10 | 15 REPS: 10 | 10 | 10 | 10 REPS: 8 | 8 | 8 (EACH SIDE)
1 With the dumbbells resting on your shoulders, 1 Start with both feet shoulder width apart 1 Begin standing tall with feet slightly narrower
squat down to about 45-degrees 2 Jump as high as possible landing safely on the than hip-width
2 Push back up and use the power from your box 2 With your left leg, step back and behind the
squat to press the dumbbells up 3 Hop back down to the ground, controlling your right leg and sink down until your back leg is
3 Slowly lower the dumbbells and repeat, landing and repeat the exercise just above the floor
making the movement as continuous as 3 Pulse up and down 5 times through your front
possible leg while keeping your upper body tall
4 Push back to the starting position and repeat
for the other leg - this is 1 rep

WEIGHT: MODERATE WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

TRICEP PUSHDOWN + ROPE BICEP CURL SINGLE LEG CALF RAISES TUCK UPS
SETS: 3 SETS: 3 SETS: 3
REPS: 12 | 10 |12 REPS: 12 | 10 |10 REPS: 12 | 12 |15
1 Grip the rope on the handles, starting in a position 1 Stand with your foot on a step pointed 1 Start in the dish hold shape with arms
that has tension on both the cable and your tricep straight ahead, with your heel hanging over straight in front of you
2 Keep your elbows tucked into your body and the back 2 Using your abs, lift your chest and knees
pull the rope down until your tricep and arm are 2 Push up from the ball of your foot until your simultaneously so that you are almost in a
fully extended ankle is fully extended, making sure it doesn’t tuck shape
3 Slowly come back up. When you have completed flare out 3 Slowly lower to the dish shape and hold for 1
all reps, without rest, lower the rope to the bottom 3 Slowly lower heel through your whole range second before starting the next rep
setting and grip the handles for a bicep curl of motion, using your arm for balance 4 Make the tuck up as smooth as possible to
4 Curl the rope up until you almost touch your maximize core engagement
shoulders, completing the same number of reps
as the tricep pushdown

BOOTY BUILDING PROGRAM DAY 6

 ADVANCED WEEK 3

BOOTY BUILDING PROGRAM DAY 7

THIS IS AN OPTIONAL YOGA SEQUENCE - Transition from one pose to the next

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

FORWARD BEND HAND TO BIG TOE POSE EAGLE POSE

SETS: 2 SETS: 2 SETS: 2
60-90 SECONDS 60-90 SECONDS 60-90 SECONDS
1 Stand with your feet separated about 3 feet 1 Stand straight with your feet separated as wide 1 Bend your knees and push your hips back as if you
wide. Slightly turn the toes inward as your hips. Place your left hand on your waist are sitting on an invisible chair
2 Place your palms on your waist, exhale and fold 2 Shift the weight to the left leg and hug the right 2 Cross the left thigh over the right thigh and hook
forward, pushing the hips back and lengthening knee into your chest the left foot over the right calf
the spine 3 Hold the big toe of the right foot and exhale as 3 Stretch out your arms. Cross the left hand over
3 Once in position, hold the big toe of each foot you stretch your leg to the front the right and allow both the palms to come into
using your thumb, middle and index fingers, 4 Keep the standing leg straight (or slightly bent) contact
thumb resting on top of the big toe and active while maintaining a tall spine 4 Roll back the shoulders as much as possible
4 Let the head come close to the floor 5 Pull the navel in towards the spine and hold the 5 Breathe deeply and hold the posture for one
5 Engage the core and hold the posture, breathing posture for one minute minute before repeating on the other side
deeply, for 90 seconds 6 Exhale, release the pose and repeat on the 6 To come out, inhale, release the hands and legs
6 Place your palms on the waist, bend your knees other side
slightly, inhale and straighten your torso. Exhale
and slightly backbend

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

HALF MOON POSE BOAT POSE UPWARD FACING PLANK

SETS: 2 SETS: 2 SETS: 2
60-90 SECONDS 60-90 SECONDS 60-90 SECONDS
1 Stand straight with legs separated about three 1 Sit straight on the mat with your legs 1 With the final exhalation in Boat Pose, release
feet wide stretched out your legs and place the palms just behind
2 Bend your right knee and rest your left hand on 2 Inhale and lengthen your spine your buttocks with fingertips facing you
your hip 3 Exhale and lift your legs off the floor by 2 Inhale, press the palms and lift your torso off
3 Place your right hand on the floor, about a foot in leaning backward slightly and balancing on the mat, relaxing your head
front of the right foot your sitting bones so your body looks like a V 3 Keep your legs stretched out, extending the
4 Slowly straighten your right leg as you raise your 4 Stretch your hands parallel to the floor toes forward
left leg - open your hips, stacking the left over 5 Engaging the core and pulling in the navel, 4 Tuck your chin slightly and keep the core and
the right hold the posture for ninety seconds glutes engaged
5 Flex the left foot, toes facing forward and lift the 6 Exhale and slowly release your legs down and 5 Breathe deeply and hold the posture for
left hand towards the ceiling to open your chest come back to the starting posture ninety seconds
6 Hold the pose, gazing at your left fingertips, for
one minute
7 Exhale and slowly place the left foot on the mat.
Inhale and lift your torso, before repeating on the
other side

BOOTY BUILDING PROGRAM DAY 7

 ADVANCED WEEK 4

BOOTY BUILDING PROGRAM DAY 1

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: HEAVY WEIGHT: MODERATE

WALKING LUNGES WITH KICKBACK (BARBELL) BARBELL SQUATS DEADLIFTS

SETS: 3 SETS: 4 SETS: 3
REPS: 12 | 10 | 10 (EACH SIDE) REPS: 10 | 10 | 8 | 8 REPS: 10 | 8 | 8
1 Lunge forwards on one leg, ensuring the 1 Stand with your feet shoulder-width apart, 1 Stand with your feet shoulder-width apart,
barbell and your hips stay level with the bar across the back of your knees bent and the barbell resting against
2 At the bottom of your lunge, push through shoulders below your neck the floor with your hands slightly wider than
shoulder-width
your front heel to come up and kick the back 2 Pushing your hips back, and bending at the
leg straight behind you
2 With your arms straight and upper back
knees, sink to 90-degrees. Make sure you
engaged, hinge from your hips to stand up
3 Control the weight with your front leg and keep your back strong and concentrate the keeping the barbell close to your legs
step your feet back together weight through your heels and big toe 3 Slowly lower the barbell back to the floor by
4 Lunge forwards with your opposite foot this 3 Pause at the bottom, before driving through first pushing your hips back, then bending
time, alternating each time your feet and returning to the starting position your knees as much as you need to gently
4 Ensure your core is braced, chest is up and touch the floor with the bar
your glutes are engaged the whole time 4 Ensure your core is braced and your glutes
are engaged the whole time, stop if you feel
pain in your lower back

WEIGHT: MODERATE WEIGHT: MODERATE WEIGHT: BODY WEIGHT

WALKING SIDE LUNGES (DUMBBELL) ELEVATED SPLIT SQUAT PULSES SINGLE SKY BRIDGE
SETS: 3 SETS: 3 SETS: 3
REPS: 10 | 8 | 6 (EACH SIDE) 30 SEC | 30 SEC | 30 SEC REPS: 12 | 10 | 12
1 With dumbbells held just above your 1 Place 1 foot on a bench behind you, so the 1 Place one foot on a bench and lift your hips
shoulders, take a large step to one side and ball of your foot is supported. Ensure your up as high as possible forming a straight line
sink down until your knee is at 90-degrees feet are parallel and slightly narrower than from your shoulders to your knee
2 Make sure the ankle, knee and hip of the hip-width 2 Squeeze your glutes and slowly lower,
bending leg stay in a line - the other leg stays 2 Bend your front knee to 90-degrees as you controlling using your glute
straight and only acts for balance lower your back knee towards the floor 3 Repeat for the required number of repetitions
3 Push straight up from the bent knee while 3 Pulse slightly up and down, controlling the before repeating on the other leg
bringing the straight leg across next to it pulses through your front leg while keeping
4 Repeat for the same leg, covering as much your chest up
distance as possible, before switching legs to
go the other way

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 1
 ADVANCED WEEK 4

BOOTY BUILDING PROGRAM DAY 2

TABATA CHALLENGE
DURATION: 5 MINUTES CONTINUOUS FOR EACH EXERCISE

THIS IS A HIGH INTENSITY TABATA STYLE CHALLENGE - YOU WORK AS HARD AS

POSSIBLE FOR 20 SECONDS, THEN REST FOR 10 SECONDS. REPEAT THIS 30 SECOND
CYCLE FOR THE WHOLE 5 MINUTES WITH AS MANY REPS AS POSSIBLE (AMRAP).

BIKE INTERVALS KETTLEBELL SWINGS PUSHUPS

20 SECOND SPRINT 20 SECONDS ON (AMRAP) 20 SECONDS ON (AMRAP)
10 SECOND SLOW RECOVERY 10 SECOND REST 10 SECOND REST

1 Pedal as fast as possible with increased 1 Stand with your feet shoulder-width 1 Begin exercise on hands and feet (use knees
resistance for the interval apart, knees soft, core and glutes if it’s too difficult)
2 Instead of having rest between engaged holding a kettlebell 2 By bending the arms, slowly lower yourself
intervals, you will slowly pedal on the 2 Drive your hips forwards causing towards the ground until your arms are at 90
bike with low resistance for active your upper body to lift along with the degrees
recovery kettlebell - stop the kettlebell just above 3 Push through your whole hand to extend
back to the starting position before repeating
shoulder height
the movement
3 Maintain momentum of the kettlebell
on the way down, while you push your
hips back and repeat for another rep

BOOTY BUILDING PROGRAM DAY 2

 ADVANCED WEEK 4

BOOTY BUILDING PROGRAM DAY 3

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: HEAVY WEIGHT: HEAVY WEIGHT: MODERATE

REVERSE GRIP LAT PULLDOWN BENT OVER ROW (BARBELL) ARABESQUE ROW
SETS: 4 SETS: 4 SETS: 3
REPS: 8 | 6 | 8 | 6 REPS: 10 | 8 | 8 | 8 REPS: 10 | 12 | 10 (EACH SIDE)
1 Grip the bar shoulder-width with an 1 Hold your barbell with an overhand grip, with 1 With your left leg straight behind you, lower
underhand grip your knees slightly bent, glutes squeezed your upper body until there is a straight line
2 Pull the bar down until it is at chest level, and your upper body hinged forward to about from your left foot to your shoulders, with
maintaining a straight back throughout 45-degrees your left arm hanging straight down holding
3 Elevate the bar back to the starting position, but 2 Pull the barbell towards you while keeping a dumbbell
maintain constant tension on your upper back your elbows close to your sides and 2 Pull the dumbbell towards you while
squeezing your shoulder blades together maintaining the arabesque shape - the key is
3 Slowly lower the barbell, controlling the controlling with your right glute
movement with your upper back until your 3 When you have completed all your reps,
arms are straight switch legs and change arms
4 Balance is quite tricky with this exercise - feel
free to use your other arm for balance

WEIGHT: HEAVY WEIGHT: BODY WEIGHT WEIGHT: MODERATE

GOOD MORNINGS HANGING LEG RAISES BARBELL LEG RAISES

SETS: 4 SETS: 3 SETS: 3
REPS: 10 | 8 | 6 | 8 REPS: 15 | 12 | 12 REPS: 10 | 12 | 15
1 Stand tall, feet hip-width apart with a barbell 1 Support yourself on your forearms and push 1 Lay on your back holding a barbell straight
securely held across your upper back and up through your shoulders with your chest up above your shoulders
your core and glutes engaged 2 Engage your core and while keeping your legs 2 Engage your core and while keeping your legs
2 Hinging from your hips, lean your upper body straight, lift your legs up as high as possible, straight, lift your legs towards the barbell,
forwards by pushing your hips back – go as pausing at the top pausing at the top
far as you can while keeping a straight back 3 Slowly lower back down until your body is 3 Slowly lower your legs stopping them just
and glute engagement straight before starting the next rep - avoid before the ground and repeat for the next rep -
3 Slowly lift your upper body back up by squeezing swinging ensure the barbell stays as still as possible
your glutes and repeat for the next rep

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 3
 ADVANCED WEEK 4

BOOTY BUILDING PROGRAM DAY 4

REST DAY

BOOTY BUILDING PROGRAM DAY 4

 ADVANCED WEEK 4

BOOTY BUILDING PROGRAM DAY 5

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: HEAVY WEIGHT: MODERATE WEIGHT: BODY WEIGHT

SUMO SQUATS (BARBELL) STRAIGHT LEG DEADLIFT (BARBELL) SINGLE LEG SQUAT
SETS: 4 SETS: 4 SETS: 3
REPS: 10 | 8 | 10 | 8 REPS: 12 | 10 | 12 | 10 REPS: 8 | 6 | 8
1 Stand with your feet turned out and wider than 1 Stand with your feet shoulder-width apart and 1 Stand tall on a step with one leg to the side,
shoulder-width, with the bar across the back of the barbell resting against your thighs with torso slightly forward and arms stretched in
your shoulders below your neck your hands slightly wider than shoulder-width front of you
2 Pushing your hips back, and bending at the 2 With your arms straight and upper back 2 Push your hips back and bend your knee that
knees, sink to 90-degrees. Make sure you engaged, push your hips back and slowly is on the step, slowly lowering your leg - keep
keep your back strong and concentrate the hinge forwards lowering the barbell while ankle, knee and hip in a line
weight through your heels and big toe keeping in contact with your legs 3 Push back up to the top by only using the leg
3 Pause at the bottom, before driving through 3 Only go as low as you can with a straight on the step, ensuring your hips stay level and
back! Come back up by pushing your hips
your heels and returning to the starting driving through the heel
forwards and maintaining core and glute
position
engagement
4 Ensure your core is braced, chest is up and
4 Ensure your core is braced and your glutes
your glutes are engaged the whole time
are engaged the whole time, stop if you feel
pain in your lower back

WEIGHT: MODERATE WEIGHT: MODERATE WEIGHT: BODY WEIGHT

SINGLE LEG PRESS HIP THRUSTS 4-WAY CORE (EXERCISE BALL)

SETS: 3 SETS: 3 SETS: 3
REPS: 10 | 10 | 8 (EACH LEG) REPS: 10 | 10 | 12 REPS: 12 | 12 | 12 (EACH LIFT)
1 Sit on the leg press machine so that you’re on 1 Place your shoulders on a bench and secure 1 Secure your feet against a wall and lay
the side of your left glute, with your right foot on a barbell across your hips with your knees at across the ball on your left side - ensure core
the plate at 45-degrees 90-degrees engagement throughout
2 Keep your back straight, hips stable and brace 2 Push your hips up as high as possible and 2 With your arms behind your head, perform a
side crunch by lifting your upper body as high
your upper body and core using the handle squeeze your glutes and core muscles - hold
as possible without twisting
3 Push your leg straight, then slowly lower back to for 1-2 seconds
3 Once you have completed all your reps, twist
the start controlling with your glute 3 Slowly lower to the bottom ensuring you
onto your back and perform regular crunches
4 Repeat, focusing on control each rep - switch maintain core and glute engagement
4 Once regular crunches are complete, roll onto
legs when you’ve completed your reps your stomach so the ball is just above your
hips, and complete hyperextensions keeping
your back straight at all times
5 Finish the 4-way core by completing side
crunches on your right side - complete the
same reps on each side

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 5
 ADVANCED WEEK 4

BOOTY BUILDING PROGRAM DAY 6

WARM UP | Bike Intervals | 30 sec sprint, 30 sec slow | Duration: 10 min Total
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: HEAVY WEIGHT: MODERATE

SINGLE LEG DEADLIFT DUMBBELL CURTSY SQUAT PULSES TRICEP PUSHDOWN + ROPE BICEP CURL
SETS: 3 SETS: 3 SETS: 3
REPS: 15 | 10 | 15 REPS: 10 | 10 | 10 (EACH SIDE) REPS: 12 | 15 | 12
1 Lift your right leg straight behind you as you lower 1 Begin standing tall with feet slightly narrower 1 Grip the rope on the handles, starting in a position
your upper body towards the floor, holding a than hip-width that has tension on both the cable and your tricep
dumbbell in each hand. There should be a straight 2 With your left leg, step back and behind the 2 Keep your elbows tucked into your body and
line from your shoulders to your right foot right leg and sink down until your back leg is pull the rope down until your tricep and arm
2 Pause at the bottom for a second before hinging just above the floor are fully extended
from your hips to come back up to the top 3 Pulse up and down 5 times through your front 3 Slowly come back up. When you have
3 Control the entire movement with your left glute, leg while keeping your upper body tall completed all reps, without rest, lower the rope
ensure core engagement and avoid twisting 4 Push back to the starting position and repeat for to the bottom setting and grip the handles for a
4 Repeat for the other leg once you have completed the other leg - this is 1 rep bicep curl
all your reps 4 Curl the rope up until you almost touch your
shoulders, completing the same number of
reps as the tricep pushdown

WEIGHT: MODERATE WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

THRUSTERS BOX JUMP BURPEES TUCK UPS

SETS: 3 SETS: 4 SETS: 3
REPS: 15 | 10 |15 REPS: 6 | 6 | 5 | 5 REPS: 15 | 12 |15
1 With the dumbbells resting on your shoulders, 1 Perform a box jump first, then as fast as 1 Start in the dish hold shape with arms straight
squat down to about 45-degrees possible drop and do a burpee in front of you
2 Push back up and use the power from your 2 The most important thing in this exercise is 2 Using your abs, lift your chest and knees
squat to press the dumbbells up power and good form simultaneously so that you are almost in a tuck
3 Slowly lower the dumbbells and repeat, making 3 Maintain core engagement and move as fast shape
the movement as continuous as possible as possible 3 Slowly lower to the dish shape and hold for 1
second before starting the next rep
4 Make the tuck up as smooth as possible to
maximize core engagement

BOOTY BUILDING PROGRAM DAY 6

 ADVANCED WEEK 4

BOOTY BUILDING PROGRAM DAY 7

THIS IS AN OPTIONAL YOGA SEQUENCE - Transition from one pose to the next

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

FORWARD BEND HAND TO BIG TOE POSE EAGLE POSE

SETS: 2 SETS: 2 SETS: 2
60-90 SECONDS 60-90 SECONDS 60-90 SECONDS
1 Stand with your feet separated about 3 feet 1 Stand straight with your feet separated as wide 1 Bend your knees and push your hips back as if you
wide. Slightly turn the toes inward as your hips. Place your left hand on your waist are sitting on an invisible chair
2 Place your palms on your waist, exhale and fold 2 Shift the weight to the left leg and hug the right 2 Cross the left thigh over the right thigh and hook
forward, pushing the hips back and lengthening knee into your chest the left foot over the right calf
the spine 3 Hold the big toe of the right foot and exhale as 3 Stretch out your arms. Cross the left hand over
3 Once in position, hold the big toe of each foot you stretch your leg to the front the right and allow both the palms to come into
using your thumb, middle and index fingers, 4 Keep the standing leg straight (or slightly bent) contact
thumb resting on top of the big toe and active while maintaining a tall spine 4 Roll back the shoulders as much as possible
4 Let the head come close to the floor 5 Pull the navel in towards the spine and hold the 5 Breathe deeply and hold the posture for one
5 Engage the core and hold the posture, breathing posture for one minute minute before repeating on the other side
deeply, for 90 seconds 6 Exhale, release the pose and repeat on the 6 To come out, inhale, release the hands and legs
6 Place your palms on the waist, bend your knees other side
slightly, inhale and straighten your torso. Exhale
and slightly backbend

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

HALF MOON POSE BOAT POSE UPWARD FACING PLANK

SETS: 2 SETS: 2 SETS: 2
60-90 SECONDS 60-90 SECONDS 60-90 SECONDS
1 Stand straight with legs separated about three 1 Sit straight on the mat with your legs 1 With the final exhalation in Boat Pose, release
feet wide stretched out your legs and place the palms just behind
2 Bend your right knee and rest your left hand on 2 Inhale and lengthen your spine your buttocks with fingertips facing you
your hip 3 Exhale and lift your legs off the floor by 2 Inhale, press the palms and lift your torso off
3 Place your right hand on the floor, about a foot in leaning backward slightly and balancing on the mat, relaxing your head
front of the right foot your sitting bones so your body looks like a V 3 Keep your legs stretched out, extending the
4 Slowly straighten your right leg as you raise your 4 Stretch your hands parallel to the floor toes forward
left leg - open your hips, stacking the left over 5 Engaging the core and pulling in the navel, 4 Tuck your chin slightly and keep the core and
the right hold the posture for ninety seconds glutes engaged
5 Flex the left foot, toes facing forward and lift the 6 Exhale and slowly release your legs down and 5 Breathe deeply and hold the posture for
left hand towards the ceiling to open your chest come back to the starting posture ninety seconds
6 Hold the pose, gazing at your left fingertips, for
one minute
7 Exhale and slowly place the left foot on the mat.
Inhale and lift your torso, before repeating on the
other side

BOOTY BUILDING PROGRAM DAY 7

 ADVANCED WEEK 5

BOOTY BUILDING PROGRAM DAY 1

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: HEAVY WEIGHT: MODERATE

WALKING LUNGES WITH KICKBACK (BARBELL) BARBELL SQUATS DEADLIFTS

SETS: 4 SETS: 4 SETS: 3
REPS: 12 | 10 | 10 | 8 (EACH SIDE) REPS: 10 | 10 | 8 | 8 REPS: 10 | 8 | 8
1 Lunge forwards on one leg, ensuring the 1 Stand with your feet shoulder-width apart, 1 Stand with your feet shoulder-width apart,
barbell and your hips stay level with the bar across the back of your knees bent and the barbell resting against
2 At the bottom of your lunge, push through shoulders below your neck the floor with your hands slightly wider than
shoulder-width
your front heel to come up and kick the back 2 Pushing your hips back, and bending at the
leg straight behind you
2 With your arms straight and upper back
knees, sink to 90-degrees. Make sure you
engaged, hinge from your hips to stand up
3 Control the weight with your front leg and keep your back strong and concentrate the keeping the barbell close to your legs
step your feet back together weight through your heels and big toe 3 Slowly lower the barbell back to the floor by
4 Lunge forwards with your opposite foot this 3 Pause at the bottom, before driving through first pushing your hips back, then bending
time, alternating each time your feet and returning to the starting position your knees as much as you need to gently
4 Ensure your core is braced, chest is up and touch the floor with the bar
your glutes are engaged the whole time 4 Ensure your core is braced and your glutes
are engaged the whole time, stop if you feel
pain in your lower back

WEIGHT: MODERATE WEIGHT: MODERATE WEIGHT: BODY WEIGHT

WALKING SIDE LUNGES (DUMBBELL) ELEVATED SPLIT SQUAT PULSES SINGLE SKY BRIDGE
SETS: 3 SETS: 3 SETS: 3
REPS: 10 | 10 | 12 (EACH SIDE) 30 SEC | 30 SEC | 30 SEC REPS: 15 | 10 | 12
1 With dumbbells held just above your 1 Place 1 foot on a bench behind you, so the 1 Place one foot on a bench and lift your hips
shoulders, take a large step to one side and ball of your foot is supported. Ensure your up as high as possible forming a straight line
sink down until your knee is at 90-degrees feet are parallel and slightly narrower than from your shoulders to your knee
2 Make sure the ankle, knee and hip of the hip-width 2 Squeeze your glutes and slowly lower,
bending leg stay in a line - the other leg stays 2 Bend your front knee to 90-degrees as you controlling using your glute
straight and only acts for balance lower your back knee towards the floor 3 Repeat for the required number of repetitions
3 Push straight up from the bent knee while 3 Pulse slightly up and down, controlling the before repeating on the other leg
bringing the straight leg across next to it pulses through your front leg while keeping
4 Repeat for the same leg, covering as much your chest up
distance as possible, before switching legs to
go the other way

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 1
 ADVANCED WEEK 5

BOOTY BUILDING PROGRAM DAY 2

UPPER BODY CHALLENGE

1 2

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

CHIN-UPS WALL HANDSTAND

SETS: 1 SETS: 1
AS MANY REPS AS POSSIBLE HOLD AS LONG AS POSSIBLE
1 Lunge forwards and with your arms straight, place your arms
1 With a neutral grip, pull your body up until your about a foot away from the wall
chin is above the bar 2 Kick one leg up until it touches the wall, allowing the other leg to
2 If you can’t do chin-ups, use a box and perform follow - squeeze them together
jumping chin-ups 3 Squeeze the floor with your hands, engage your glutes and
3 Jump up to the top of the chin-up position, pause squeeze your core muscles to keep your ribs in. Ensure your
for 1 second before slowly lowering back down arms stay straight, gaze at your fingertips and remember to
breathe
4 To come down, lower 1 foot at a time to the floor
5 If this is too difficult, have a workout buddy help by placing your
feet against the wall

CIRCUIT: COMPLETE EACH EXERCISE ONCE

REPS: AS MANY REPS AS POSSIBLE

4 3

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

INVERTED ROW PUSHUPS

SETS: 1 SETS: 1
AS MANY REPS AS POSSIBLE AS MANY REPS AS POSSIBLE

1 Grip the bar with an overhand grip and move your 1 Begin exercise on hands and feet (use knees if it’s
feet forwards - the further you go, the harder it is too difficult)
2 While keeping your hips up, pull your chest 2 By bending the arms, slowly lower yourself towards
towards the bar and squeeze your shoulder blades the ground until your arms are at 90 degrees
together 3 Push through your whole hand to extend back to the
3 Pause at the top before slowly lowering back to starting position before repeating the movement
the starting position

BOOTY BUILDING PROGRAM DAY 2

 ADVANCED WEEK 5

BOOTY BUILDING PROGRAM DAY 3

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: HEAVY WEIGHT: MODERATE

REVERSE GRIP BENT OVER ROW GOOD MORNINGS ARABESQUE ROW

SETS: 4 SETS: 4 SETS: 3
REPS: 10 | 8 | 10 | 8 REPS: 10 | 8 | 6 | 8 REPS: 12 | 12 | 10 (EACH SIDE)
1 Hold your barbell with an underhand grip, with 1 Stand tall, feet hip-width apart with a barbell 1 With your left leg straight behind you, lower
your knees slightly bent, glutes squeezed securely held across your upper back and your upper body until there is a straight line
and your upper body hinged forward to about your core and glutes engaged from your left foot to your shoulders, with
45-degrees 2 Hinging from your hips, lean your upper body your left arm hanging straight down holding
2 Pull the barbell towards you while keeping your forwards by pushing your hips back – go as a dumbbell
elbows close to your sides and squeezing your far as you can while keeping a straight back 2 Pull the dumbbell towards you while
shoulder blades together and glute engagement maintaining the arabesque shape - the key is
3 Slowly lower the barbell, controlling the 3 Slowly lift your upper body back up by squeezing controlling with your right glute
movement with your upper back until your arms your glutes and repeat for the next rep 3 When you have completed all your reps,
are straight switch legs and change arms
4 Balance is quite tricky with this exercise - feel
free to use your other arm for balance

WEIGHT: MODERATE WEIGHT: BODY WEIGHT WEIGHT: MODERATE

STRAIGHT ARM PUSHDOWN HANGING LEG RAISES FIRE HYDRANTS (STRAIGHT LEG)
SETS: 3 SETS: 3 SETS: 3
REPS: 10 | 10 | 12 REPS: 15 | 12 | 12 REPS: 10 | 10 | 10
1 Stand tall and grip the bar slightly wider than 1 Support yourself on your forearms and push 1 Begin exercise on hands and one knee, with
shoulder-width apart with straight arms but soft up through your shoulders with your chest up the opposite leg stretched out to the side in
elbows 2 Engage your core and while keeping your legs line with your hips
2 Starting just above shoulder height, pull the bar straight, lift your legs up as high as possible, 2 Push out of your shoulders to engage your
down towards your hips which will engage your pausing at the top back and engage your core
lats 3 Slowly lower back down until your body is 3 Lift your extended leg as high as possible while
3 Slowly come back up to the start and repeat for straight before starting the next rep - avoid maintaining hip stability and core tension -
the next rep while avoiding momentum swinging pause at the top
4 Slowly lower your leg, but stop just before the
ground and raise it again for the next rep

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 3
 ADVANCED WEEK 5

BOOTY BUILDING PROGRAM DAY 4

REST DAY

BOOTY BUILDING PROGRAM DAY 4

 ADVANCED WEEK 5

BOOTY BUILDING PROGRAM DAY 5

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: HEAVY WEIGHT: MODERATE WEIGHT: BODY WEIGHT

SUMO SQUATS (BARBELL) STRAIGHT LEG DEADLIFT (BARBELL) SINGLE LEG SQUAT
SETS: 4 SETS: 4 SETS: 3
REPS: 10 | 10 | 10 | 10 REPS: 12 | 10 | 12 | 10 REPS: 8 | 8 | 10
1 Stand with your feet turned out and wider than 1 Stand with your feet shoulder-width apart and 1 Stand tall on a step with one leg to the side,
shoulder-width, with the bar across the back of the barbell resting against your thighs with torso slightly forward and arms stretched in
your shoulders below your neck your hands slightly wider than shoulder-width front of you
2 Pushing your hips back, and bending at the 2 With your arms straight and upper back 2 Push your hips back and bend your knee that
knees, sink to 90-degrees. Make sure you engaged, push your hips back and slowly is on the step, slowly lowering your leg - keep
keep your back strong and concentrate the hinge forwards lowering the barbell while ankle, knee and hip in a line
weight through your heels and big toe keeping in contact with your legs 3 Push back up to the top by only using the leg
3 Pause at the bottom, before driving through 3 Only go as low as you can with a straight on the step, ensuring your hips stay level and
back! Come back up by pushing your hips
your heels and returning to the starting driving through the heel
forwards and maintaining core and glute
position
engagement
4 Ensure your core is braced, chest is up and
4 Ensure your core is braced and your glutes
your glutes are engaged the whole time
are engaged the whole time, stop if you feel
pain in your lower back

WEIGHT: MODERATE WEIGHT: MODERATE WEIGHT: BODY WEIGHT

SINGLE LEG PRESS HIP THRUSTS 4-WAY CORE (EXERCISE BALL)

SETS: 3 SETS: 3 SETS: 3
REPS: 10 | 10 | 8 (EACH LEG) REPS: 12 | 10 | 12 REPS: 15 | 15 | 15 (EACH LIFT)
1 Sit on the leg press machine so that you’re on 1 Place your shoulders on a bench and secure 1 Secure your feet against a wall and lay
the side of your left glute, with your right foot on a barbell across your hips with your knees at across the ball on your left side - ensure core
the plate at 45-degrees 90-degrees engagement throughout
2 Keep your back straight, hips stable and brace 2 Push your hips up as high as possible and 2 With your arms behind your head, perform a
side crunch by lifting your upper body as high
your upper body and core using the handle squeeze your glutes and core muscles - hold
as possible without twisting
3 Push your leg straight, then slowly lower back to for 1-2 seconds
3 Once you have completed all your reps, twist
the start controlling with your glute 3 Slowly lower to the bottom ensuring you
onto your back and perform regular crunches
4 Repeat, focusing on control each rep - switch maintain core and glute engagement
4 Once regular crunches are complete, roll onto
legs when you’ve completed your reps your stomach so the ball is just above your
hips, and complete hyperextensions keeping
your back straight at all times
5 Finish the 4-way core by completing side
crunches on your right side - complete the
same reps on each side

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 5
 ADVANCED WEEK 5

BOOTY BUILDING PROGRAM DAY 6

WARM UP | Bike Intervals | 15 sec sprint, 15 sec slow | Duration: 10 min Total
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: MODERATE WEIGHT: MODERATE

SINGLE LEG DEADLIFT CURTSY SQUAT (BARBELL) TRICEP PUSHDOWN + ROPE BICEP CURL
SETS: 3 SETS: 3 SETS: 3
REPS: 15 | 10 | 15 REPS: 8 | 8 | 8 (EACH SIDE) REPS: 12 | 15 | 12
1 Lift your right leg straight behind you as you lower 1 Begin standing tall with feet slightly narrower 1 Grip the rope on the handles, starting in a position
your upper body towards the floor, holding a than hip-width, holding a barbell across the back that has tension on both the cable and your tricep
dumbbell in each hand. There should be a straight of your shoulders 2 Keep your elbows tucked into your body and
line from your shoulders to your right foot 2 With your left leg, step back and behind the pull the rope down until your tricep and arm
2 Pause at the bottom for a second before hinging right leg and sink down until your back leg is are fully extended
from your hips to come back up to the top just above the floor 3 Slowly come back up. When you have
3 Control the entire movement with your left glute, 3 Push back to the starting position and repeat for completed all reps, without rest, lower the rope
ensure core engagement and avoid twisting the right leg - this is 1 rep to the bottom setting and grip the handles for a
4 Repeat for the other leg once you have completed bicep curl
all your reps 4 Curl the rope up until you almost touch your
shoulders, completing the same number of
reps as the tricep pushdown

WEIGHT: MODERATE WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

THRUSTERS BOX JUMP BURPEES TUCK UPS

SETS: 3 SETS: 4 SETS: 3
REPS: 15 | 10 |15 REPS: 6 | 6 | 5 | 8 REPS: 15 | 15 | 20
1 With the dumbbells resting on your shoulders, 1 Perform a box jump first, then as fast as 1 Start in the dish hold shape with arms straight
squat down to about 45-degrees possible drop and do a burpee in front of you
2 Push back up and use the power from your 2 The most important thing in this exercise is 2 Using your abs, lift your chest and knees
squat to press the dumbbells up power and good form simultaneously so that you are almost in a tuck
3 Slowly lower the dumbbells and repeat, making 3 Maintain core engagement and move as fast shape
the movement as continuous as possible as possible 3 Slowly lower to the dish shape and hold for 1
second before starting the next rep
4 Make the tuck up as smooth as possible to
maximize core engagement

BOOTY BUILDING PROGRAM DAY 6

 ADVANCED WEEK 5

BOOTY BUILDING PROGRAM DAY 7

THIS IS AN OPTIONAL YOGA SEQUENCE - Transition from one pose to the next
REPEAT SEQUENCE 2-3 TIMES

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

TADASANA STANDING SPLITS DOWNWARD FACING DOG SPLIT

SETS: 1 SETS: 1 SETS: 1
60-90 SECONDS 60-90 SECONDS 60-90 SECONDS
1 Stand tall with your feet together, keeping your 1 After completing Tadasana, exhale, and place 1 Once you complete standing splits, extend your
spine straight and long both palms on the floor slightly in front of your legs back, pushing the heels firmly into the floor.
2 Inhale and sweep your hands over your head feet Lift your hips to the ceiling, adjusting your body to
and join the palms 2 Shift your weight onto your right foot and lift your look like an inverted V
3 Press your feet into the floor firmly, engage left leg up as high as possible behind you 2 Slide your forearms down so that your elbows are
your core and pull the navel closer to the spine 3 Walk your hands closer to the balancing foot and right under your shoulders
4 Keep the legs active and squeeze your glutes bring your torso as close to your balancing leg as 3 Inhale and push your body a little forward so that
5 Tilt your head and gaze at your fingertips possible your crown comes close to the floor and heels are
6 Hold the posture for 60 to 90 seconds 4 Square your hips, tuck your chin to the chest and off the floor
relax your neck and shoulders 4 As you inhale, lift your left leg up into the air with
5 Hold for 60 to 90 seconds toes facing the ceiling. Engage the core and glutes
6 Inhale, release the leg and come back to standing 5 Breathing deeply, hold the posture for 60 seconds
position before repeating for the 6 Exhale and release the posture. Repeat on the
other leg other side

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

CHATURANGA DANDASANA DOLPHIN PLANK HANDSTAND

SETS: 1 SETS: 1 SETS: 1
60-90 SECONDS 60-90 SECONDS 60-90 SECONDS
1 From Downward Facing Dog Split, lower yourself 1 From Chaturanga Dandasana, place the forearms on 1 Come into Downward Facing Dog Pose. Make
into a straight arm plank the floor, push your hips up and come into Dolphin sure that the wrists are stacked under the
2 Straighten your body so there is a straight line pose shoulders
from shoulders to ankles 2 From the Dolphin Pose, inhale and slide your body 2 While supporting yourself on your hands, slowly
3 Bend your elbows and hug them to your torso, forward until the shoulders come directly over your walk your feet inward, slowly straightening your
stacking the wrists under your shoulders elbows and your torso is parallel to the mat back, vertebra by vertebra
4 Balancing yourself on your toes; engage the core, 3 Roll your shoulder blades back and away from the 3 Lift one leg against the wall while you continue
and gaze forwards spine and ears while pressing your forearms and straightening your back. Lift the pelvis and finally
5 Hold the posture for 60 seconds, breathing elbows firmly on the mat the second leg
deeply 4 Engage the core muscles and lengthen the tailbone 4 Join the feet against the wall and gaze at a point
6 Exhale and lower your body to the mat, before towards your heels as if someone is pulling your spine in front of you
repeating it once more 5 Keep your head and neck aligned with the spine. 5 While engaging your core muscles and thighs,
Gaze forward and hold the posture, breathing deeply, hold the posture for 30 seconds
for 60 seconds 6 Exhale and gently place the feet back on the floor
6 To exit the pose, exhale and slowly lower the body to and come back to Downward Facing Dog Pose
the mat and relax by lying down on your stomach 7 Only go past step 4 if your arms and core are
7 Repeat two more times, holding the pose longer strong enough
each time

BOOTY BUILDING PROGRAM DAY 7

 ADVANCED WEEK 6

BOOTY BUILDING PROGRAM DAY 1

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: HEAVY WEIGHT: MODERATE

WALKING LUNGES WITH KICKBACK (BARBELL) BARBELL SQUATS DEADLIFTS

SETS: 4 SETS: 4 SETS: 4
REPS: 12 | 10 | 10 | 8 (EACH SIDE) REPS: 10 | 10 | 8 | 10 REPS: 10 | 8 | 8 | 10
1 Lunge forwards on one leg, ensuring the 1 Stand with your feet shoulder-width apart, 1 Stand with your feet shoulder-width apart,
barbell and your hips stay level with the bar across the back of your knees bent and the barbell resting against
2 At the bottom of your lunge, push through shoulders below your neck the floor with your hands slightly wider than
shoulder-width
your front heel to come up and kick the back 2 Pushing your hips back, and bending at the
leg straight behind you
2 With your arms straight and upper back
knees, sink to 90-degrees. Make sure you
engaged, hinge from your hips to stand up
3 Control the weight with your front leg and keep your back strong and concentrate the keeping the barbell close to your legs
step your feet back together weight through your heels and big toe 3 Slowly lower the barbell back to the floor by
4 Lunge forwards with your opposite foot this 3 Pause at the bottom, before driving through first pushing your hips back, then bending
time, alternating each time your feet and returning to the starting position your knees as much as you need to gently
4 Ensure your core is braced, chest is up and touch the floor with the bar
your glutes are engaged the whole time 4 Ensure your core is braced and your glutes
are engaged the whole time, stop if you feel
pain in your lower back

WEIGHT: MODERATE WEIGHT: MODERATE WEIGHT: BODY WEIGHT

WALKING SIDE LUNGES (DUMBBELL) ELEVATED SPLIT SQUAT PULSES SINGLE SKY BRIDGE PULSES
SETS: 3 SETS: 3 SETS: 3
REPS: 10 | 10 | 12 (EACH SIDE) 30 SEC | 30 SEC | 30 SEC 30 SEC | 30 SEC | 30 SEC
1 With dumbbells held just above your 1 Place 1 foot on a bench behind you, so the 1 Place one foot on a bench and lift your hips
shoulders, take a large step to one side and ball of your foot is supported. Ensure your up as high as possible forming a straight line
sink down until your knee is at 90-degrees feet are parallel and slightly narrower than from your shoulders to your knee
2 Make sure the ankle, knee and hip of the hip-width 2 Squeeze your glutes and pulse through this
bending leg stay in a line - the other leg stays 2 Bend your front knee to 90-degrees as you position using your glute
straight and only acts for balance lower your back knee towards the floor 3 Slowly lower and repeat for the other leg
3 Push straight up from the bent knee while 3 Pulse slightly up and down, controlling the
bringing the straight leg across next to it pulses through your front leg while keeping
4 Repeat for the same leg, covering as much your chest up
distance as possible, before switching legs to
go the other way

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 1
 ADVANCED WEEK 6

BOOTY BUILDING PROGRAM DAY 2

LOWER BODY CHALLENGE
CHALLENGE 1: REPEAT 3 TIMES | 90 SECONDS REST AFTER MED BALL SLAMS

WEIGHT: BODY WEIGHT WEIGHT: MODERATE

NORDIC CURLS MEDICINE BALL SLAMS

SETS: 3 SETS: 3
REPS: MAX REPS: MAX
1 Using a spotter or the lat pulldown machine, secure your feet under 1 Start by holding the medicine ball above your head in both hands
the pads and rest your shins on the bench 2 Throw it to the ground as hard as possible, using part of your squat
2 Slightly push your hips forwards and lower your body towards the to assist
ground - hold at the furthest point you can for 1 second 3 Pick the ball up ensuring your back is straight and repeat as fast as
3 Use your hamstrings to pull you back to the starting position without possible, throwing harder each time
bending your hips. Try to go a little further each time
4 The first time you do this, have your arms in front ready to catch
you as it’s a very difficult exercise

CHALLENGE 2: 50 REP BARBELL SQUATS

THE TOTAL WEIGHT, INCLUSIVE OF THE BARBELL, SHOULD BE 50% OF YOUR BODYWEIGHT
USE AS MANY SETS & AS MUCH REST AS YOU NEED TO REACH 50 REPS

BARBELL SQUATS
SETS: 1
REPS: 50
1 Stand with your feet shoulder-width apart, with the
bar across the back of your shoulders below your neck
2 Pushing your hips back, and bending at the knees,
sink to 90-degrees. Make sure you keep your back
strong and concentrate the weight through your heels
and big toe
3 Pause at the bottom, before driving through your feet
and returning to the starting position
4 Ensure your core is braced, chest is up and your
glutes are engaged the whole time
5 When you need to rest, place the bar back on the rack
WEIGHT: 50% OF BODYWEIGHT and rest as much as required before continuing

BOOTY BUILDING PROGRAM DAY 2

 ADVANCED WEEK 6

BOOTY BUILDING PROGRAM DAY 3

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: HEAVY WEIGHT: MODERATE

REVERSE GRIP BENT OVER ROW GOOD MORNINGS SINGLE LEG DEADLIFT + ROW
SETS: 4 SETS: 4 SETS: 3
REPS: 10 | 8 | 10 | 8 REPS: 10 | 8 | 8 | 10 REPS: 10 | 8 | 10
1 Hold your barbell with an underhand grip, with 1 Stand tall, feet hip-width apart with a barbell 1 Perform a regular single leg deadlift, and at
your knees slightly bent, glutes squeezed securely held across your upper back and the bottom hold the shape and perform a row
and your upper body hinged forward to about your core and glutes engaged before returning to the start
45-degrees 2 Hinging from your hips, lean your upper body 2 Perform 1 row with each deadlift, focusing on
2 Pull the barbell towards you while keeping your forwards by pushing your hips back – go as squeezing your glutes and avoid twisting
elbows close to your sides and squeezing your far as you can while keeping a straight back 3 Repeat for the other leg once you have
shoulder blades together and glute engagement completed all reps
3 Slowly lower the barbell, controlling the 3 Slowly lift your upper body back up by squeezing
movement with your upper back until your arms your glutes and repeat for the next rep
are straight

WEIGHT: MODERATE WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

STRAIGHT ARM PUSHDOWN HANGING LEG RAISES FIRE HYDRANTS (STRAIGHT LEG)
SETS: 3 SETS: 3 SETS: 3
REPS: 12 | 10 | 12 REPS: 15 | 12 | 15 REPS: 10 | 10 | 10
1 Stand tall and grip the bar slightly wider than 1 Support yourself on your forearms and push 1 Begin exercise on hands and one knee, with
shoulder-width apart with straight arms but soft up through your shoulders with your chest up the opposite leg stretched out to the side in
elbows 2 Engage your core and while keeping your legs line with your hips
2 Starting just above shoulder height, pull the bar straight, lift your legs up as high as possible, 2 Push out of your shoulders to engage your
down towards your hips which will engage your pausing at the top back and engage your core
lats 3 Slowly lower back down until your body is 3 Lift your extended leg as high as possible while
3 Slowly come back up to the start and repeat for straight before starting the next rep - avoid maintaining hip stability and core tension -
the next rep while avoiding momentum swinging pause at the top
4 Slowly lower your leg, but stop just before the
ground and raise it again for the next rep

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 3
 ADVANCED WEEK 6

BOOTY BUILDING PROGRAM DAY 4

REST DAY

BOOTY BUILDING PROGRAM DAY 4

 ADVANCED WEEK 6

BOOTY BUILDING PROGRAM DAY 5

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: HEAVY WEIGHT: MODERATE WEIGHT: BODY WEIGHT

SUMO SQUATS (BARBELL) STRAIGHT LEG DEADLIFT (BARBELL) SINGLE LEG SQUAT
SETS: 4 SETS: 4 SETS: 3
REPS: 10 | 10 | 10 | 10 REPS: 12 | 10 | 12 | 10 REPS: 8 | 8 | 10
1 Stand with your feet turned out and wider than 1 Stand with your feet shoulder-width apart and 1 Stand tall on a step with one leg to the side,
shoulder-width, with the bar across the back of the barbell resting against your thighs with torso slightly forward and arms stretched in
your shoulders below your neck your hands slightly wider than shoulder-width front of you
2 Pushing your hips back, and bending at the 2 With your arms straight and upper back 2 Push your hips back and bend your knee that
knees, sink to 90-degrees. Make sure you engaged, push your hips back and slowly is on the step, slowly lowering your leg - keep
keep your back strong and concentrate the hinge forwards lowering the barbell while ankle, knee and hip in a line
weight through your heels and big toe keeping in contact with your legs 3 Push back up to the top by only using the leg
3 Pause at the bottom, before driving through 3 Only go as low as you can with a straight on the step, ensuring your hips stay level and
back! Come back up by pushing your hips
your heels and returning to the starting driving through the heel
forwards and maintaining core and glute
position
engagement
4 Ensure your core is braced, chest is up and
4 Ensure your core is braced and your glutes
your glutes are engaged the whole time
are engaged the whole time, stop if you feel
pain in your lower back

WEIGHT: MODERATE WEIGHT: HEAVY WEIGHT: BODY WEIGHT

CURTSY SQUAT (BARBELL) HIP THRUSTS 4-WAY CORE (EXERCISE BALL)

SETS: 3 SETS: 3 SETS: 3
REPS: 10 | 10 | 8 (EACH LEG) REPS: 10 | 10 | 10 REPS: 15 | 15 | 15 (EACH LIFT)
1 Begin standing tall with feet slightly narrower 1 Place your shoulders on a bench and secure 1 Secure your feet against a wall and lay
than hip-width, holding a barbell across the back a barbell across your hips with your knees at across the ball on your left side - ensure core
of your shoulders 90-degrees engagement throughout
2 With your left leg, step back and behind the 2 Push your hips up as high as possible and 2 With your arms behind your head, perform a
side crunch by lifting your upper body as high
right leg and sink down until your back leg is just squeeze your glutes and core muscles - hold
as possible without twisting
above the floor for 1-2 seconds
3 Once you have completed all your reps, twist
3 Push back to the starting position and repeat for 3 Slowly lower to the bottom ensuring you
onto your back and perform regular crunches
the right leg - this is 1 rep maintain core and glute engagement
4 Once regular crunches are complete, roll onto
your stomach so the ball is just above your
hips, and complete hyperextensions keeping
your back straight at all times
5 Finish the 4-way core by completing side
crunches on your right side - complete the
same reps on each side

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 5
 ADVANCED WEEK 6

BOOTY BUILDING PROGRAM DAY 6

WARM UP | Bike Intervals | 15 sec sprint, 15 sec slow | Duration: 10 min Total
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: MODERATE WEIGHT: MODERATE

SINGLE LEG DEADLIFT TRICEP PUSHDOWN + ROPE BICEP CURL THRUSTERS

SETS: 3 SETS: 3 SETS: 3
REPS: 12 | 10 | 12 (EACH SIDE) REPS: 12 | 15 | 15 REPS: 15 | 10 |15
1 Lift your right leg straight behind you as you 1 Grip the rope on the handles, starting in a 1 With the dumbbells resting on your shoulders,
lower your upper body towards the floor, position that has tension on both the cable squat down to about 45-degrees
holding a dumbbell in each hand. There and your tricep 2 Push back up and use the power from your
should be a straight line from your shoulders 2 Keep your elbows tucked into your body and squat to press the dumbbells up
to your right foot pull the rope down until your tricep and arm 3 Slowly lower the dumbbells and repeat, making
2 Pause at the bottom for a second before are fully extended the movement as continuous as possible
hinging from your hips to come back up to 3 Slowly come back up. When you have
the top completed all reps, without rest, lower the
3 Control the entire movement with your left rope to the bottom setting and grip the
glute, ensure core engagement and avoid handles for a bicep curl
twisting 4 Curl the rope up until you almost touch your
4 Repeat for the other leg once you have shoulders, completing the same number of
completed all your reps reps as the tricep pushdown

WEIGHT: BODY WEIGHT WEIGHT: MODERATE WEIGHT: BODY WEIGHT

BOX JUMP BURPEES STAR LUNGES TUCK UPS

SETS: 4 SETS: 2 SETS: 3
REPS: 6 | 6 | 8 | 8 REPS: 5 | 5 (EACH SIDE) REPS: 20 | 20 |20
1 Perform a box jump first, then as fast as 1 Perform 5 lunges in a star shape with the 1 Start in the dish hold shape with arms
possible drop and do a burpee right leg, returning to the start each time, then straight in front of you
2 The most important thing in this exercise is repeat the same on the left leg - this is 1 rep 2 Using your abs, lift your chest and knees
power and good form 2 Start by stepping forwards into a regular simultaneously so that you are almost in a
lunge, then step forwards on a 45-degree
3 Maintain core engagement and move as fast tuck shape
angle, then into a side lunge, then backwards
as possible 3 Slowly lower to the dish shape and hold for 1
on a 45-degree angle, and finish with a
reverse lunge second before starting the next rep
3 Switch to your left leg and repeat, ensuring 4 Make the tuck up as smooth as possible to
your chest stays up, hips are level and core is maximize core engagement
engaged the whole time

BOOTY BUILDING PROGRAM DAY 6

 ADVANCED WEEK 6

BOOTY BUILDING PROGRAM DAY 7

THIS IS AN OPTIONAL YOGA SEQUENCE - Transition from one pose to the next
REPEAT SEQUENCE 2-3 TIMES

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

TADASANA STANDING SPLITS DOWNWARD FACING DOG SPLIT

SETS: 1 SETS: 1 SETS: 1
60-90 SECONDS 60-90 SECONDS 60-90 SECONDS
1 Stand tall with your feet together, keeping your 1 After completing Tadasana, exhale, and place both 1 Once you complete standing splits, extend your
spine straight and long palms on the floor slightly in front of your feet legs back, pushing the heels firmly into the floor.
2 Inhale and sweep your hands over your head 2 Shift your weight onto your right foot and lift Lift your hips to the ceiling, adjusting your body to
and join the palms your left leg up as high as possible behind you look like an inverted V
3 Press your feet into the floor firmly, engage 3 Walk your hands closer to the balancing foot 2 Slide your forearms down so that your elbows are
right under your shoulders
your core and pull the navel closer to the spine and bring your torso as close to your balancing
4 Keep the legs active and squeeze your glutes leg as possible
3 Inhale and push your body a little forward so that
your crown comes close to the floor and heels are
5 Tilt your head and gaze at your fingertips 4 Square your hips, tuck your chin to the chest
off the floor
6 Hold the posture for 60 to 90 seconds and relax your neck and shoulders
4 As you inhale, lift your left leg up into the air with
5 Hold for 60 to 90 seconds toes facing the ceiling. Engage the core and glutes
6 Inhale, release the leg and come back to 5 Breathing deeply, hold the posture for 60 seconds
standing position before repeating for the 6 Exhale and release the posture. Repeat on the
other leg other side

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

CHATURANGA DANDASANA DOLPHIN PLANK HANDSTAND

SETS: 1 SETS: 1 SETS: 1
60-90 SECONDS 60-90 SECONDS 60-90 SECONDS
1 From Downward Facing Dog Split, lower yourself 1 From Chaturanga Dandasana, place the forearms on 1 Come into Downward Facing Dog Pose.
into a straight arm plank the floor, push your hips up and come into Dolphin Make sure that the wrists are stacked under
2 Straighten your body so there is a straight line pose the shoulders
from shoulders to ankles 2 From the Dolphin Pose, inhale and slide your body 2 While supporting yourself on your hands,
forward until the shoulders come directly over your slowly walk your feet inward, slowly
3 Bend your elbows and hug them to your torso,
elbows and your torso is parallel to the mat straightening your back, vertebra by vertebra
stacking the wrists under your shoulders
3 Roll your shoulder blades back and away from the 3 Lift one leg against the wall while you
4 Balancing yourself on your toes; engage the core, spine and ears while pressing your forearms and continue straightening your back. Lift the
and gaze forwards elbows firmly on the mat pelvis and finally the second leg
5 Hold the posture for 60 seconds, breathing 4 Engage the core muscles and lengthen the tailbone 4 Join the feet against the wall and gaze at a
deeply towards your heels as if someone is pulling your point in front of you
6 Exhale and lower your body to the mat, before spine 5 While engaging your core muscles and thighs,
repeating it once more 5 Keep your head and neck aligned with the spine. hold the posture for 30 seconds
Gaze forward and hold the posture, breathing 6 Exhale and gently place the feet back on the
deeply, for 60 seconds floor and come back to Downward Facing
6 To exit the pose, exhale and slowly lower the body Dog Pose
to the mat and relax by lying down on your stomach 7 Only go past step 4 if your arms and core are
7 Repeat two more times, holding the pose longer strong enough
each time

BOOTY BUILDING PROGRAM DAY 7

 ADVANCED WEEK 7

BOOTY BUILDING PROGRAM DAY 1

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: HEAVY WEIGHT: MODERATE

WALKING LUNGES WITH KICKBACK (BARBELL) BARBELL SQUATS DEADLIFTS

SETS: 4 SETS: 4 SETS: 4
REPS: 12 | 10 | 10 | 8 (EACH SIDE) REPS: 10 | 10 | 8 | 10 REPS: 10 | 8 | 8 | 10
1 Lunge forwards on one leg, ensuring the 1 Stand with your feet shoulder-width apart, 1 Stand with your feet shoulder-width apart,
barbell and your hips stay level with the bar across the back of your knees bent and the barbell resting against
2 At the bottom of your lunge, push through shoulders below your neck the floor with your hands slightly wider than
shoulder-width
your front heel to come up and kick the back 2 Pushing your hips back, and bending at the
leg straight behind you
2 With your arms straight and upper back
knees, sink to 90-degrees. Make sure you
engaged, hinge from your hips to stand up
3 Control the weight with your front leg and keep your back strong and concentrate the keeping the barbell close to your legs
step your feet back together weight through your heels and big toe 3 Slowly lower the barbell back to the floor by
4 Lunge forwards with your opposite foot this 3 Pause at the bottom, before driving through first pushing your hips back, then bending
time, alternating each time your feet and returning to the starting position your knees as much as you need to gently
4 Ensure your core is braced, chest is up and touch the floor with the bar
your glutes are engaged the whole time 4 Ensure your core is braced and your glutes
are engaged the whole time, stop if you feel
pain in your lower back

WEIGHT: HEAVY WEIGHT: MODERATE WEIGHT: BODY WEIGHT

WALKING SIDE LUNGES (DUMBBELL) ELEVATED SPLIT SQUAT PULSES SINGLE SKY BRIDGE PULSES
SETS: 3 SETS: 3 SETS: 3
REPS: 10 | 10 | 12 (EACH SIDE) 30 SEC | 30 SEC | 30 SEC 30 SEC | 30 SEC | 30 SEC
1 With dumbbells held just above your 1 Place 1 foot on a bench behind you, so the 1 Place one foot on a bench and lift your hips
shoulders, take a large step to one side and ball of your foot is supported. Ensure your up as high as possible forming a straight line
sink down until your knee is at 90-degrees feet are parallel and slightly narrower than from your shoulders to your knee
2 Make sure the ankle, knee and hip of the hip-width 2 Squeeze your glutes and pulse through this
bending leg stay in a line - the other leg stays 2 Bend your front knee to 90-degrees as you position using your glute
straight and only acts for balance lower your back knee towards the floor 3 Slowly lower and repeat for the other leg
3 Push straight up from the bent knee while 3 Push through your front foot to return to the
bringing the straight leg across next to it starting position, ensuring your chest
4 Repeat for the same leg, covering as much stays tall
distance as possible, before switching legs to
go the other way

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 1
 ADVANCED WEEK 7

BOOTY BUILDING PROGRAM DAY 2

STRENGTH CHALLENGE
CHALLENGE 1: COMPLETE 5 REPS, AND THEN INCREASE THE WEIGHT EACH SET UNTIL YOU CAN NO LONGER
DO 5 REPS. FOCUS ON YOUR FORM!
WEIGHT: START WITH A MODERATE WEIGHT YOU COULD NORMALLY DO 10 REPS WITH
REST: 60 SECONDS BETWEEN EACH SET

BARBELL SQUATS
SETS: MAX

1 Stand with your feet shoulder-width

apart, with the bar across the back of
your shoulders below your neck
2 Pushing your hips back, and bending
at the knees, sink to 90-degrees. Make
sure you keep your back strong and
concentrate the weight through your
heels and big toe
3 Pause at the bottom, before driving
through your feet and returning to the
starting position
4 Ensure your core is braced, chest is up
and your glutes are engaged the whole
time

WEIGHT: MODERATE

CHALLENGE 2: COMPLETE 5 REPS, AND THEN INCREASE THE WEIGHT EACH SET UNTIL YOU CAN NO LONGER
DO 5 REPS. FOCUS ON YOUR FORM!
WEIGHT: START WITH A MODERATE WEIGHT YOU COULD NORMALLY DO 10 REPS WITH
REST: 60 SECONDS BETWEEN EACH SET

STRAIGHT LEG DEADLIFT

(BARBELL)
SETS: MAX

1 Stand with your feet shoulder-width

apart and the barbell resting against
your thighs with your hands slightly
wider than shoulder-width
2 With your arms straight and upper
back engaged, push your hips back and
slowly hinge forwards lowering the
barbell while keeping in contact with
your legs
3 Only go as low as you can with a
straight back! Come back up by pushing
your hips forwards and maintaining core
and glute engagement
4 Ensure your core is braced and your
glutes are engaged the whole time, stop
if you feel pain in your lower back WEIGHT: MODERATE

BOOTY BUILDING PROGRAM DAY 2

 ADVANCED WEEK 7

BOOTY BUILDING PROGRAM DAY 3

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: HEAVY WEIGHT: HEAVY WEIGHT: MODERATE

REVERSE GRIP BENT OVER ROW GOOD MORNINGS SINGLE LEG DEADLIFT + ROW
SETS: 4 SETS: 4 SETS: 3
REPS: 10 | 8 | 10 | 8 REPS: 10 | 8 | 8 | 10 REPS: 10 | 8 | 6
1 Hold your barbell with an underhand grip, with 1 Stand tall, feet hip-width apart with a barbell 1 Perform a regular single leg deadlift, and at
your knees slightly bent, glutes squeezed securely held across your upper back and your the bottom hold the shape and perform a row
and your upper body hinged forward to about core and glutes engaged before returning to the start
45-degrees 2 Hinging from your hips, lean your upper body 2 Perform 1 row with each deadlift, focusing on
2 Pull the barbell towards you while keeping your forwards by pushing your hips back - go as far as squeezing your glutes and avoid twisting
elbows close to your sides and squeezing your you can while keeping a straight back and glute 3 Repeat for the other leg once you have
shoulder blades together engagement completed all reps
3 Slowly lower the barbell, controlling the 3 Slowly lift your upper body back up by squeezing
movement with your upper back until your arms your glutes and repeat for the next rep
are straight

WEIGHT: MODERATE WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

STRAIGHT ARM PUSHDOWN HANGING LEG RAISES FIRE HYDRANTS (STRAIGHT LEG)
SETS: 3 SETS: 3 SETS: 3
REPS: 12 | 10 | 12 REPS: 15 | 12 | 15 REPS: 10 | 10 | 10
1 Stand tall and grip the bar slightly wider than 1 Support yourself on your forearms and push 1 Begin exercise on hands and one knee, with
shoulder-width apart with straight arms but up through your shoulders with your chest up the opposite leg stretched out to the side in
soft elbows 2 Engage your core and while keeping your legs line with your hips
2 Starting just above shoulder height, pull straight, lift your legs up as high as possible, 2 Push out of your shoulders to engage your
the bar down towards your hips which will pausing at the top back and engage your core
engage your lats 3 Slowly lower back down until your body is 3 Lift your extended leg as high as possible while
3 Slowly come back up to the start and repeat straight before starting the next rep - avoid maintaining hip stability and core tension -
for the next rep while avoiding momentum swinging pause at the top
4 Slowly lower your leg, but stop just before the
ground and raise it again for the next rep

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 3
 ADVANCED WEEK 7

BOOTY BUILDING PROGRAM DAY 4

REST DAY

BOOTY BUILDING PROGRAM DAY 4

 ADVANCED WEEK 7

BOOTY BUILDING PROGRAM DAY 5

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: HEAVY WEIGHT: MODERATE WEIGHT: BODY WEIGHT

PAUSED SUMO SQUATS (BARBELL) DEADLIFT + STRAIGHT LEG DEADLIFT SINGLE LEG SQUAT
SETS: 4 SETS: 4 SETS: 3
REPS: 8 | 6 | 6 | 5 REPS: 8 | 8 | 6 | 6 REPS: 8 | 8 | 10
1 Stand with your feet turned out and wider than 1 Perform a regular deadlift from the floor, 1 Stand tall on a step with one leg to the side,
shoulder-width, with the bar across the back of hinging from your hips with your back straight torso slightly forward and arms stretched in
your shoulders below your neck and glutes engaged front of you
2 Pushing your hips back, and bending at the 2 When you get to the top of the deadlift, 2 Push your hips back and bend your knee that
knees, sink to 90-degrees. Make sure you keep perform a straight leg deadlift and return to is on the step, slowly lowering your leg - keep
your back strong and concentrate the weight the top ankle, knee and hip in a line
through your heels and big toe 3 Once you have completed the straight 3 Push back up to the top by only using the leg
3 Pause at the bottom for 5 seconds, before leg deadlift, complete the first deadlift by on the step, ensuring your hips stay level and
pushing through your whole foot to return to lowering the barbell to touch the floor, and driving through the heel
the starting position repeat
4 Ensure your core is braced, chest is up and
your glutes are engaged the whole time

WEIGHT: MODERATE WEIGHT: HEAVY WEIGHT: BODY WEIGHT

CURTSY SQUAT (BARBELL) HIP THRUSTS 4-WAY CORE (EXERCISE BALL)

SETS: 3 SETS: 3 SETS: 3
REPS: 10 | 10 | 8 (EACH LEG) REPS: 10 | 10 | 10 REPS: 15 | 15 | 15 (EACH LIFT)
1 Begin standing tall with feet slightly narrower 1 Place your shoulders on a bench and secure 1 Secure your feet against a wall and lay
than hip-width, holding a barbell across the back a barbell across your hips with your knees at across the ball on your left side - ensure core
of your shoulders 90-degrees engagement throughout
2 With your left leg, step back and behind the 2 Push your hips up as high as possible and 2 With your arms behind your head, perform a
side crunch by lifting your upper body as high
right leg and sink down until your back leg is just squeeze your glutes and core muscles - hold
as possible without twisting
above the floor for 1-2 seconds
3 Once you have completed all your reps, twist
3 Push back to the starting position and repeat for 3 Slowly lower to the bottom ensuring you onto your back and perform regular crunches
the right leg - this is 1 rep maintain core and glute engagement 4 Once regular crunches are complete, roll onto
your stomach so the ball is just above your
hips, and complete hyperextensions keeping
your back straight at all times
5 Finish the 4-way core by completing side
crunches on your right side - complete the
same reps on each side

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 5
 ADVANCED WEEK 7

BOOTY BUILDING PROGRAM DAY 6

WARM UP | Bike Intervals | 15 sec sprint, 15 sec slow | Duration: 10 min Total
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: MODERATE WEIGHT: MODERATE

SINGLE LEG DEADLIFT TRICEP PUSHDOWN + ROPE BICEP CURL DOUBLE PUMP THRUSTERS
SETS: 3 SETS: 3 SETS: 3
REPS: 15 | 15 | 12 (EACH SIDE) REPS: 12 | 15 | 15 REPS: 12 | 12 |10
1 Lift your right leg straight behind you as you 1 Grip the rope on the handles, starting in a 1 With the dumbbells resting on your shoulders,
lower your upper body towards the floor, position that has tension on both the cable squat down to about 45-degrees
holding a dumbbell in each hand. There and your tricep 2 Push back up and use the power from your
should be a straight line from your shoulders 2 Keep your elbows tucked into your body and squat to press the dumbbells towards the roof
to your right foot pull the rope down until your tricep and arm 3 Slowly lower the dumbbells to your shoulders,
2 Pause at the bottom for a second before are fully extended and perform another press towards the roof
hinging from your hips to come back up to 3 Slowly come back up. When you have 4 This is 1 rep - lower the dumbbells and repeat
the top completed all reps, without rest, lower the
3 Control the entire movement with your left rope to the bottom setting and grip the
glute, ensure core engagement and avoid handles for a bicep curl
twisting 4 Curl the rope up until you almost touch your
4 Repeat for the other leg once you have shoulders, completing the same number of
completed all your reps reps as the tricep pushdown

WEIGHT: BODY WEIGHT WEIGHT: MODERATE WEIGHT: BODY WEIGHT

BOX JUMP BURPEES STAR LUNGES TUCK UPS

SETS: 4 SETS: 3 SETS: 3
REPS: 6 | 6 | 8 | 8 REPS: 5 | 5 | 5 (EACH SIDE) REPS: 30 | 20 |25
1 Perform a box jump first, then as fast as 1 Perform 5 lunges in a star shape with the 1 Start in the dish hold shape with arms
possible drop and do a burpee right leg, returning to the start each time, straight in front of you
2 The most important thing in this exercise is then repeat the same on the left leg - this is 2 Using your abs, lift your chest and knees
power and good form 1 rep simultaneously so that you are almost in a
3 Maintain core engagement and move as fast 2 Start by stepping forwards into a regular tuck shape
as possible lunge, then step forwards on a 45-degree 3 Slowly lower to the dish shape and hold for 1
angle, then into a side lunge, then backwards second before starting the next rep
on a 45-degree angle, and finish with a 4 Make the tuck up as smooth as possible to
reverse lunge maximize core engagement
3 Switch to your left leg and repeat, ensuring
your chest stays up, hips are level and core is
engaged the whole time

BOOTY BUILDING PROGRAM DAY 6

 ADVANCED WEEK 7

BOOTY BUILDING PROGRAM DAY 7

THIS IS AN OPTIONAL YOGA SEQUENCE - Transition from one pose to the next
REPEAT SEQUENCE 2-3 TIMES

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

TADASANA STANDING SPLITS DOWNWARD FACING DOG SPLIT

SETS: 2 SETS: 2 SETS: 2
60-90 SECONDS 60-90 SECONDS 60-90 SECONDS
1 Stand tall with your feet together, keeping your 1 After completing Tadasana, exhale, and place both 1 Once you complete standing splits, extend your
spine straight and long palms on the floor slightly in front of your feet legs back, pushing the heels firmly into the floor.
2 Inhale and sweep your hands over your head 2 Shift your weight onto your right foot and lift Lift your hips to the ceiling, adjusting your body to
and join the palms your left leg up as high as possible behind you look like an inverted V
3 Press your feet into the floor firmly, engage 3 Walk your hands closer to the balancing foot 2 Slide your forearms down so that your elbows are
right under your shoulders
your core and pull the navel closer to the spine and bring your torso as close to your balancing
4 Keep the legs active and squeeze your glutes leg as possible
3 Inhale and push your body a little forward so that
your crown comes close to the floor and heels are
5 Tilt your head and gaze at your fingertips 4 Square your hips, tuck your chin to the chest
off the floor
6 Hold the posture for 60 to 90 seconds and relax your neck and shoulders
4 As you inhale, lift your left leg up into the air with
5 Hold for 60 to 90 seconds toes facing the ceiling. Engage the core and glutes
6 Inhale, release the leg and come back to 5 Breathing deeply, hold the posture for 60 seconds
standing position before repeating for the 6 Exhale and release the posture. Repeat on the
other leg other side

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

CHATURANGA DANDASANA DOLPHIN PLANK HANDSTAND

SETS: 2 SETS: 2 SETS: 2
60-90 SECONDS 60-90 SECONDS 60-90 SECONDS
1 From Downward Facing Dog Split, lower yourself 1 From Chaturanga Dandasana, place the forearms on 1 Come into Downward Facing Dog Pose.
into a straight arm plank the floor, push your hips up and come into Dolphin Make sure that the wrists are stacked under
2 Straighten your body so there is a straight line pose the shoulders
from shoulders to ankles 2 From the Dolphin Pose, inhale and slide your body 2 While supporting yourself on your hands,
forward until the shoulders come directly over your slowly walk your feet inward, slowly
3 Bend your elbows and hug them to your torso,
elbows and your torso is parallel to the mat straightening your back, vertebra by vertebra
stacking the wrists under your shoulders
3 Roll your shoulder blades back and away from the 3 Lift one leg against the wall while you
4 Balancing yourself on your toes; engage the core, spine and ears while pressing your forearms and continue straightening your back. Lift the
and gaze forwards elbows firmly on the mat pelvis and finally the second leg
5 Hold the posture for 60 seconds, breathing 4 Engage the core muscles and lengthen the tailbone 4 Join the feet against the wall and gaze at a
deeply towards your heels as if someone is pulling your point in front of you
6 Exhale and lower your body to the mat, before spine 5 While engaging your core muscles and thighs,
repeating it once more 5 Keep your head and neck aligned with the spine. hold the posture for 30 seconds
Gaze forward and hold the posture, breathing 6 Exhale and gently place the feet back on the
deeply, for 60 seconds floor and come back to Downward Facing
6 To exit the pose, exhale and slowly lower the body Dog Pose
to the mat and relax by lying down on your stomach 7 Only go past step 4 if your arms and core are
7 Repeat two more times, holding the pose longer strong enough
each time

BOOTY BUILDING PROGRAM DAY 7

 ADVANCED WEEK 8

BOOTY BUILDING PROGRAM DAY 1

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: HEAVY WEIGHT: HEAVY

WALKING LUNGES WITH KICKBACK (BARBELL) BARBELL SQUATS DEADLIFTS

SETS: 4 SETS: 4 SETS: 4
REPS: 12 | 10 | 10 | 8 (EACH SIDE) REPS: 10 | 10 | 8 | 10 REPS: 10 | 8 | 6 | 10
1 Lunge forwards on one leg, ensuring the 1 Stand with your feet shoulder-width apart, 1 Stand with your feet shoulder-width apart,
barbell and your hips stay level with the bar across the back of your knees bent and the barbell resting against
2 At the bottom of your lunge, push through shoulders below your neck the floor with your hands slightly wider than
shoulder-width
your front heel to come up and kick the back 2 Pushing your hips back, and bending at the
leg straight behind you
2 With your arms straight and upper back
knees, sink to 90-degrees. Make sure you
engaged, hinge from your hips to stand up
3 Control the weight with your front leg and keep your back strong and concentrate the keeping the barbell close to your legs
step your feet back together weight through your heels and big toe 3 Slowly lower the barbell back to the floor by
4 Lunge forwards with your opposite foot this 3 Pause at the bottom, before driving through first pushing your hips back, then bending
time, alternating each time your feet and returning to the starting position your knees as much as you need to gently
4 Ensure your core is braced, chest is up and touch the floor with the bar
your glutes are engaged the whole time 4 Ensure your core is braced and your glutes
are engaged the whole time, stop if you feel
pain in your lower back

WEIGHT: HEAVY WEIGHT: MODERATE WEIGHT: BODY WEIGHT

WALKING SIDE LUNGES (DUMBBELL) ELEVATED SPLIT SQUAT PULSES SINGLE SKY BRIDGE PULSES
SETS: 3 SETS: 3 SETS: 4
REPS: 10 | 10 | 12 (EACH SIDE) 30 SEC | 30 SEC | 30 SEC 30 SEC | 30 SEC | 30 SEC | 30 SEC

1 With dumbbells held just above your 1 Place 1 foot on a bench behind you, so the 1 Place one foot on a bench and lift your hips
shoulders, take a large step to one side and ball of your foot is supported. Ensure your up as high as possible forming a straight line
sink down until your knee is at 90-degrees feet are parallel and slightly narrower than from your shoulders to your knee
2 Make sure the ankle, knee and hip of the hip-width 2 Squeeze your glutes and pulse through this
bending leg stay in a line - the other leg stays 2 Bend your front knee to 90-degrees as you position using your glute
straight and only acts for balance lower your back knee towards the floor 3 Slowly lower and repeat for the other leg
3 Push straight up from the bent knee while 3 Push through your front foot to return to the
bringing the straight leg across next to it starting position, ensuring your chest
4 Repeat for the same leg, covering as much stays tall
distance as possible, before switching legs to
go the other way

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 1
 ADVANCED WEEK 8

BOOTY BUILDING PROGRAM DAY 2

CARDIO CHALLENGE

BIKE SQUATS BURPEES

SETS: 5 SETS: 1 SETS: 3
3 MINUTES 1 MINUTE 60 SECOND REST BETWEEN SET

Climbing the pyramid! Each 3 mins it

increases, then it decreases. Get as
much distance as you can! 60+ Squats AS
3 120+ RPM
GOLD
MANY
2 100 RPM 4 100 RPM 50-60 Squats
REPS
SILVER
AS
1 90 RPM 5 90 RPM

<50 Squats
POSSIBLE
BRONZE CUMULATIVE

COMPARE YOUR RESULTS WITH THOSE

FROM WEEK 1 TO SEE HOW MUCH
YOU’VE PROGRESSED!

BOOTY BUILDING PROGRAM DAY 2

 ADVANCED WEEK 8

BOOTY BUILDING PROGRAM DAY 3

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: HEAVY WEIGHT: HEAVY WEIGHT: HEAVY

DEADLIFT + ROW GOOD MORNINGS SINGLE LEG DEADLIFT + ROW

SETS: 4 SETS: 4 SETS: 3
REPS: 8 | 6 | 8 | 6 REPS: 10 | 8 | 8 | 10 REPS: 10 | 8 | 6
1 Perform a straight leg deadlift, ensuring the 1 Stand tall, feet hip-width apart with a barbell 1 Perform a regular single leg deadlift, and at
bar stays close to your legs and your back is securely held across your upper back and your the bottom hold the shape and perform a row
straight with glutes engaged core and glutes engaged before returning to the start
2 When you are halfway back up, pause and 2 Hinging from your hips, lean your upper body 2 Perform 1 row with each deadlift, focusing on
perform a row with the barbell making sure forwards by pushing your hips back - go as far as squeezing your glutes and avoid twisting
your elbows are close to your sides you can while keeping a straight back and glute 3 Repeat for the other leg once you have
3 Complete the deadlift and repeat - this is 1 rep engagement completed all reps
3 Slowly lift your upper body back up by squeezing
your glutes and repeat for the next rep

WEIGHT: MODERATE WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

STRAIGHT ARM PUSHDOWN HANGING LEG RAISES FIRE HYDRANT HOLD (STRAIGHT LEG)
SETS: 3 SETS: 3 SETS: 3
REPS: 12 | 10 | 15 REPS: 15 | 15 | 15 REPS: 10 | 10 | 10
1 Stand tall and grip the bar slightly wider than 1 Support yourself on your forearms and push 1 Begin exercise on hands and one knee, with
shoulder-width apart with straight arms but up through your shoulders with your chest up the opposite leg stretched out to the side in
soft elbows 2 Engage your core and while keeping your legs line with your hips
2 Starting just above shoulder height, pull straight, lift your legs up as high as possible, 2 Push out of your shoulders to engage your
the bar down towards your hips which will pausing at the top back and engage your core
engage your lats 3 Slowly lower back down until your body is 3 Lift your extended leg as high as possible while
3 Slowly come back up to the start and repeat straight before starting the next rep - avoid maintaining hip stability and core tension -
for the next rep while avoiding momentum swinging pause at the top
4 Slowly lower your leg and repeat for the other side

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 3
 ADVANCED WEEK 8

BOOTY BUILDING PROGRAM DAY 4

REST DAY

BOOTY BUILDING PROGRAM DAY 4

 ADVANCED WEEK 8

BOOTY BUILDING PROGRAM DAY 5

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: HEAVY WEIGHT: MODERATE WEIGHT: BODY WEIGHT

PAUSED SUMO SQUATS (BARBELL) DEADLIFT + STRAIGHT LEG DEADLIFT SINGLE LEG SQUAT
SETS: 4 SETS: 4 SETS: 3
REPS: 8 | 6 | 6 | 10 REPS: 8 | 8 | 8 | 8 REPS: 8 | 8 | 10
1 Stand with your feet turned out and wider than 1 Perform a regular deadlift from the floor, 1 Stand tall on a step with one leg to the side,
shoulder-width, with the bar across the back of hinging from your hips with your back straight torso slightly forward and arms stretched in
your shoulders below your neck and glutes engaged front of you
2 Pushing your hips back, and bending at the 2 When you get to the top of the deadlift, 2 Push your hips back and bend your knee that
knees, sink to 90-degrees. Make sure you keep perform a straight leg deadlift and return to is on the step, slowly lowering your leg - keep
your back strong and concentrate the weight the top ankle, knee and hip in a line
through your heels and big toe 3 Once you have completed the straight 3 Push back up to the top by only using the leg
3 Pause at the bottom for 5 seconds, before leg deadlift, complete the first deadlift by on the step, ensuring your hips stay level and
pushing through your whole foot to return to lowering the barbell to touch the floor, and driving through the heel
the starting position repeat
4 Ensure your core is braced, chest is up and
your glutes are engaged the whole time

WEIGHT: MODERATE WEIGHT: HEAVY WEIGHT: BODY WEIGHT

CURTSY SQUAT (BARBELL) HIP THRUSTS 4-WAY CORE (EXERCISE BALL)

SETS: 3 SETS: 3 SETS: 3
REPS: 12 | 10 | 10 (EACH LEG) REPS: 10 | 10 | 10 REPS: 15 | 15 | 15 (EACH LIFT)
1 Begin standing tall with feet slightly narrower 1 Place your shoulders on a bench and secure 1 Secure your feet against a wall and lay
than hip-width, holding a barbell across the back a barbell across your hips with your knees at across the ball on your left side - ensure core
of your shoulders 90-degrees engagement throughout
2 With your left leg, step back and behind the 2 Push your hips up as high as possible and 2 With your arms behind your head, perform a
side crunch by lifting your upper body as high
right leg and sink down until your back leg is just squeeze your glutes and core muscles - hold
as possible without twisting
above the floor for 1-2 seconds
3 Once you have completed all your reps, twist
3 Push back to the starting position and repeat for 3 Slowly lower to the bottom ensuring you onto your back and perform regular crunches
the right leg - this is 1 rep maintain core and glute engagement 4 Once regular crunches are complete, roll onto
your stomach so the ball is just above your
hips, and complete hyperextensions keeping
your back straight at all times
5 Finish the 4-way core by completing side
crunches on your right side - complete the
same reps on each side

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 5
 ADVANCED WEEK 8

BOOTY BUILDING PROGRAM DAY 6

WARM UP | Bike Intervals | 15 sec sprint, 15 sec slow | Duration: 10 min Total
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: MODERATE WEIGHT: MODERATE

SINGLE LEG DEADLIFT TRICEP PUSHDOWN + ROPE BICEP CURL DOUBLE PUMP THRUSTERS
SETS: 3 SETS: 3 SETS: 3
REPS: 15 | 15 | 15 (EACH SIDE) REPS: 15 | 15 | 15 REPS: 12 | 12 |10
1 Lift your right leg straight behind you as you 1 Grip the rope on the handles, starting in a 1 With the dumbbells resting on your shoulders,
lower your upper body towards the floor, position that has tension on both the cable squat down to about 45-degrees
holding a dumbbell in each hand. There and your tricep 2 Push back up and use the power from your
should be a straight line from your shoulders 2 Keep your elbows tucked into your body and squat to press the dumbbells towards the roof
to your right foot pull the rope down until your tricep and arm 3 Slowly lower the dumbbells to your shoulders,
2 Pause at the bottom for a second before are fully extended and perform another press towards the roof
hinging from your hips to come back up to 3 Slowly come back up. When you have 4 This is 1 rep - lower the dumbbells and repeat
the top completed all reps, without rest, lower the
3 Control the entire movement with your left rope to the bottom setting and grip the
glute, ensure core engagement and avoid handles for a bicep curl
twisting 4 Curl the rope up until you almost touch your
4 Repeat for the other leg once you have shoulders, completing the same number of
completed all your reps reps as the tricep pushdown

WEIGHT: BODY WEIGHT WEIGHT: MODERATE WEIGHT: BODY WEIGHT

BOX JUMP BURPEES STAR LUNGES TUCK UPS

SETS: 4 SETS: 3 SETS: 3
REPS: 10 | 8 | 8 | 10 REPS: 6 | 6 | 6 (EACH SIDE) REPS: 30 | 30 |30
1 Perform a box jump first, then as fast as 1 Perform 5 lunges in a star shape with the 1 Start in the dish hold shape with arms
possible drop and do a burpee right leg, returning to the start each time, straight in front of you
2 The most important thing in this exercise is then repeat the same on the left leg - this is 2 Using your abs, lift your chest and knees
power and good form 1 rep simultaneously so that you are almost in a
3 Maintain core engagement and move as fast 2 Start by stepping forwards into a regular tuck shape
as possible lunge, then step forwards on a 45-degree 3 Slowly lower to the dish shape and hold for 1
angle, then into a side lunge, then backwards second before starting the next rep
on a 45-degree angle, and finish with a 4 Make the tuck up as smooth as possible to
reverse lunge maximize core engagement
3 Switch to your left leg and repeat, ensuring
your chest stays up, hips are level and core is
engaged the whole time

BOOTY BUILDING PROGRAM DAY 6

 ADVANCED WEEK 8

BOOTY BUILDING PROGRAM DAY 7

THIS IS AN OPTIONAL YOGA SEQUENCE - Transition from one pose to the next
REPEAT SEQUENCE 2-3 TIMES

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

TADASANA STANDING SPLITS DOWNWARD FACING DOG SPLIT

SETS: 2 SETS: 2 SETS: 2
60-90 SECONDS 60-90 SECONDS 60-90 SECONDS
1 Stand tall with your feet together, keeping your 1 After completing Tadasana, exhale, and place both 1 Once you complete standing splits, extend your
spine straight and long palms on the floor slightly in front of your feet legs back, pushing the heels firmly into the floor.
2 Inhale and sweep your hands over your head 2 Shift your weight onto your right foot and lift Lift your hips to the ceiling, adjusting your body to
and join the palms your left leg up as high as possible behind you look like an inverted V
3 Press your feet into the floor firmly, engage 3 Walk your hands closer to the balancing foot 2 Slide your forearms down so that your elbows are
right under your shoulders
your core and pull the navel closer to the spine and bring your torso as close to your balancing
4 Keep the legs active and squeeze your glutes leg as possible
3 Inhale and push your body a little forward so that
your crown comes close to the floor and heels are
5 Tilt your head and gaze at your fingertips 4 Square your hips, tuck your chin to the chest
off the floor
6 Hold the posture for 60 to 90 seconds and relax your neck and shoulders
4 As you inhale, lift your left leg up into the air with
5 Hold for 60 to 90 seconds toes facing the ceiling. Engage the core and glutes
6 Inhale, release the leg and come back to 5 Breathing deeply, hold the posture for 60 seconds
standing position before repeating for the 6 Exhale and release the posture. Repeat on the
other leg other side

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

CHATURANGA DANDASANA DOLPHIN PLANK HANDSTAND

SETS: 2 SETS: 2 SETS: 2
60-90 SECONDS 60-90 SECONDS 60-90 SECONDS
1 From Downward Facing Dog Split, lower yourself 1 From Chaturanga Dandasana, place the forearms on 1 Come into Downward Facing Dog Pose.
into a straight arm plank the floor, push your hips up and come into Dolphin Make sure that the wrists are stacked under
2 Straighten your body so there is a straight line pose the shoulders
from shoulders to ankles 2 From the Dolphin Pose, inhale and slide your body 2 While supporting yourself on your hands,
forward until the shoulders come directly over your slowly walk your feet inward, slowly
3 Bend your elbows and hug them to your torso,
elbows and your torso is parallel to the mat straightening your back, vertebra by vertebra
stacking the wrists under your shoulders
3 Roll your shoulder blades back and away from the 3 Lift one leg against the wall while you
4 Balancing yourself on your toes; engage the core, spine and ears while pressing your forearms and continue straightening your back. Lift the
and gaze forwards elbows firmly on the mat pelvis and finally the second leg
5 Hold the posture for 60 seconds, breathing 4 Engage the core muscles and lengthen the tailbone 4 Join the feet against the wall and gaze at a
deeply towards your heels as if someone is pulling your point in front of you
6 Exhale and lower your body to the mat, before spine 5 While engaging your core muscles and thighs,
repeating it once more 5 Keep your head and neck aligned with the spine. hold the posture for 30 seconds
Gaze forward and hold the posture, breathing 6 Exhale and gently place the feet back on the
deeply, for 60 seconds floor and come back to Downward Facing
6 To exit the pose, exhale and slowly lower the body Dog Pose
to the mat and relax by lying down on your stomach 7 Only go past step 4 if your arms and core are
7 Repeat two more times, holding the pose longer strong enough
each time

BOOTY BUILDING PROGRAM DAY 7