WEEK4-V2

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28 DAYS TO YOUR BEST BOOTY!

WEEK 4 WORKOU TS

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WEEK 4 WORKOU TS

3 Week 4 Overview

4 Week 4 Goal Sheet

5 Day 22

7 Day 23

10 Day 24

13 Day 25

15 Day 26

18 Day 27

19 Day 28

21 Week 5 & Beyond

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Final Week of your rst 28 day program!!

• Time to buckle down and bring it home strong

• Every session, its all about perfect form and maximum intensity

• Your nutrion is clean and on the money. Aer week 3’s focus on which foods and meals work best for you,

you should hopefully be feeling more condent on which triggers you need to avoid and acons you need to do

each day to help maximise your consistency.

Clean Eating Non Negotiables

1. Limit rened sugars

2. 3L of water per day

3. Limit starchy carbs aer breakfast

4. Small poron of protein with every meal or snack

Exercise Non Negotiables

5. 1 x 60min FBW (Fat Burning Walk): You can do this either before your session, aer your session or at

opposite ends of the day IE FBW in morning or evening

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

a. An upper body sub day

b. A FBW double up (IE 2 x fat burning walks)

c. A Booty challenge bender session (to release your red muscles)

d. Have a rest day and focus on your nutrion. Being extra clean and mindful of

ensuring your energy intake needs to be less than when you are exercising.

WE E K 4 O VE R V IE W

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My motto for the week:__________________________________________________________

____________________________________________________________________________

Positive afrmations for the Week:________________________________________________

____________________________________________________________________________

____________________________________________________________________________

Training Goals:

Number of sessions I WILL attend:________________________________________________

Training goals/focus for the week:_________________________________________________

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

Nutrition Goals:

Max number of ‘sometimes’/treat/cheat meals/foods/drinks, I plan to consume:

Nutrition goals/focus for the week:

____________________________________________________________________________

____________________________________________________________________________ ____________________________________________________________________________

Mindset Goals:

Mindset/emotional/spiritual/relationship goals and focus for the week:

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

This week I am grateful for: ____________________________________________________________________________

____________________________________________________________________________

This week I am letting go of:

____________________________________________________________________________

____________________________________________________________________________

This week I am taking charge of:

___________________________________________________________________________

____________________________________________________________________________

My commitment rating to make things happen this week is: ____/ 10

Date: to Week 4

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DAY 22: OverviewCLEAN EATING NON-NEGOTIABLES

• Limit Rened Sugars

• 3L of water

• Limit Starchy Carbs aer breakfast

• Small poron of protein with every meal or snack

EXERCISE NON-NEGOTIABLES

1. 1 x 60min FBW (Fat Burning Walk):

You can do this either before your session, aer

your session or at opposite ends of the day IE

FBW in morning or evening

2. 1 x BW (Booty Workout)

DAY 22: Booty BasherGYM / HOME GYM

Equipment Required

THE WORKOUT TIPS & SESSION GOAL / FOCUSBOOTY BOOSTER

Personalise or Step It Up

Ashy’s Dynamic Warm Up

Burpee Day: That’s right, your whole session is Burpees!!

Swim Star

1. 20 x Swimmers

2. 1 x Hand Release Burpee

3. 20 x Swimmers

4. 2 x Hand Release Burpees

Repeat, up to 10 burpees and back

down to 1 again

Regular: no jump

Advanced: jump on burpee

A’s: fuel up before training and refuel

IMMEDIATELY aer training within 20

minutes, you need protein and some

carbs. I really want you to do today

even though it is endurance based. Just

nail your nutrion and you will be ne!

Don’t do the Cardio Rest or skipping

rest secons. Instead, rest up for a few

minutes before doing the next circuit

B’s:

If you have me, do a 30minute walk

straight aer the session

Cardio Rest 5 minutes jog pace on your choice of

treadmill, bike or rower

This is about 60-70% max intensity(once your Heart Rate stabilises aer

‘Swim Star’)

Advanced = 2 minute rest only

5 minute Hold and Burp

1. Squat hold for 10 seconds

2. Surng Burpees for 20 seconds

3. Rest for 30 seconds

Repeat X 5

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The Demoniser Drop Set

• 10 x Boomerang Jump Burpee

• 40 x Crunches

• 9 x Boomerang Jump Burpee

• 40 x Crunches

Repeat, doing one less Burpee each

me unl you reach 1.

Watch the relang video for

'Boomerang Jump Burpee'

A’s remember your booster

Skipping Rest Up

• Boxer Skips: 2 minutes

• Double Under Pracce: 2 minutes

• 2 minute change up: Skip slow for

10 seconds, then at out for 10

seconds


Box Jump Burpee Star

1. 40 seconds on 20 seconds o 2. 30 seconds on 30 seconds o

3. 20 seconds on 40 seconds o

4. 30 seconds on 30 seconds o

5. Boxer skips for 2 minutes

Repeat x 2


Slam Ball Burpee Finisher

• Slam Ball to ground, do a Burpee

over the top of the slam ball, pickthe slam ball up as you get up

• Connue unl you can do no

more

This is your last exercise, give it all

you’ve got!!!


DAY 22: Booty BasherGYM OR HOME GYM

Equipment Required

HOME / PARK

No Equipment Required

If no box or plaorm, just repeat the ‘Forward Jump Burpee’, but make the forward jump a minimum 1m length.

If you don’t have a slam ball, use anything you can li instead eg. a pillow case lled with sand, a backpack of plasc bags

lled with sand, or lled with water boles etc.

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• 3L of water

• Limit starchy carbs aer breakfast








DAY 23: Booty Basher and BenderGYM / HOME GYM

Equipment Required




Bu Raise Acvator

To pre-re our hammy’s in preparaon

for our KB swings today

• 10 x Bu Raises with a 3 second

hold at the top (Sets: 2)

FOCUS

Today we want to really push our inten-

sity but at the same me be very aware

of ‘where we are feeling each exercise’

In all of our squats, deadlis and lunges

we should be trying to feel our

hammy’s and glutes working.

If you are only feeling your quads

(front of legs) or your knees in certain

exercises please stop, reset and refocuson pushing through your heels and

acvang these key muscles.

A’s:

Refuel IMMEDIATELY aer training

within 20mins you need protein and

some carbs.

KB Swing Pracce

• Watch the video of the KB Deadli

and then the swing.

• Start on a light weight and focus

on using your arms as lile as

possible

Hammy Fire

1. 15 KB Swings

2. 10m Reverse Shule x 5 (run

backwards to the line then run

forward)

3. 5 x Modied Turkish Get Up

4. 30 Shue Jumps (quick)

• Repeat, pyramiding down the KB

Swings by 2 unl you hit 1

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THE WORKOUTTIPS & SESSION GOAL /

FOCUS

BOOTY BOOSTER


Boxa Booster

(Holding 3 or 5kg weights)

20 x Uppercuts

10 x Lateral Duck and Extension Squats

10 x Wide Leg Double Pulse Squat Jump

No Boosters

Good Morning

10 x KeleBell Deadlis (heavy)

10 x Monkey Walk Squats (with KB)

30 x High Knees

Repeat x 6

No Boosters

DAY 23: Booty Basher and Bender cont.GYM OR HOME GYM

Equipment Required

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Equipment Required

CARDIO SUB OPTION

Oponal Bonus Secon (for anyone

who doesn’t want to do the ‘booty

bender’ secon)

30min treadmill or run challenge

Beginner challenge:

1 min slow

30 seconds @ 70% intensity

30 seconds @ 90% intensity

Repeat for 30 minutes

Advanced Challenge:

30 seconds slow

1 minute @ 70% intensity

45 seconds @ 90%

Repeat for 30mins

THE WORKOUT: OPTION 1

BOOTY BENDER

Ashy’s Yin Yoga Series

Watch the video to learn the ow

1 – Kneeling hip series

Down dog transion to 3 legged dog

Swan (right leg) transion

Down dog

Swan Le leg transion to dragon series

Dragon

Warrior Dragon

Triangle

Lizard

Down dog transion to 3 legged dog

Repeat Dragon series on the other leg

Down dog (walking dog)Walk feet to toes

Sit / lie in savasana

2 – Seated and lying series

Reclining eye of the needle

Reclining spinal twist

Repeat on other side and then grab

your pilates band (or just a towel) for

next series

Reclining big toe (use band)Big toe lateral leg Variaon (band)

Straight leg spinal twist (band)

Repeat on other side

Wind Removing pose

Happy baby

Oponal move to plow pose (feet

touching oor behind head) or just

hold happy baby

Roll forward gently into buery

Seated head to knee

Seated separate leg

Savasana

THE WORKOUT: OPTION 2

BOOTY BENDER

Ashy’s Foam Roller Release

Watch the video to learn the ow

1. Hip Flexors, quads: Up and down,

when hit ght spot (bend and

extend)

2. ITB

3. TFL :Turn hips slightly on quad

stretch

4. Adductors: almost in plank

posion, straddle roller

5. Glutes and Piriformis: Sit on it and

cross leg, then drop leg down and

roll on it (and an extend leg if you

like)

6. Hamstrings: from bu to just over

knee. Can do one leg to increase

tension.

7. Calf: straight, inside, outside (IE

side to side). Big circle with lower

foot when on sore spot.

8. Shins/Peroneals (runners, heels):

Prone kneeling posion, cross leg

across body so roller is on shin.

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• 3L of water









DAY 24: Booty BuilderGYM / HOME GYM

Equipment Required




SINGLE LEG DAY

Db Reverse Lunge

Sets: 4

Rep Goal: 12

Rest: 45 seconds between each set

A’s:



some carbs.

Take 1 minute in between each set

today.

B’s:

Either a 1 hour walk before or aer

the workout.

Single Leg Press and Body Weight

Ass to grass squat

Sets: 4

Rep Goal: 15

Rest: none

15 reps on le leg LP

15 reps on right leg LP

10 Full Range Squat

Repeat immediately

ROM Goal:

Leg Press: Quad to chest

Squat: Full

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Equipment Required



Box SL Squat

Sets: 3

Rep Goal: 10 each leg

Rest: 1min between sets

ROM Goal: As deep as you can while

maintaining correct form

No Boosters

Cable SL Leg Extension (HamstringKick Back)

Sets: 3

Rep Goal: 15

Rest: 30 seconds

No Boosters

Big Box Step Ups

Sets: 2

Rep Goal: 20 step ups each leg

Use the highest box available A’s: As heavy as you can li, take a

minute between each set it you like. It's

all about intensity during your li

SL Bu Raise (with weights)

Sets: 3

Rep Goal: 20 each leg

Rest: none (swap back to opposite leg)

ROM Goal: Full, with a double pulse at

the top of each rep!

No Boosters

Deadli and Squat Hold Superset

Sets: 5

Rep goal: 10 Reps on deadli,

30 second hold on Squat Hold

Rest: Repeat each set with 0 rest in

between

No Boosters

Cable Single Leg Hammy Curls

Sets 2

Rep Goal: 25

No Boosters

Cable Adductors

Sets 1

Rep Goal: 20

No Boosters

Single Leg Calf Raises (db)

Sets: 1

Reps: 25

No Boosters

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Smith Squat, Smith Split Squat, Deadli, Super Set Finisher:

Replace the smith machine with a barbell, or kele bell or dumbbell if that is all you have.

At worst a back pack lled as heavy as is comfortable for you to li, or anything heavy that is comfortable to li could be

used as a replacement Dumbbell.

Leg Press:

As a non gym exerciser, the Single Leg Deadli, Complete Turkish Get Up, Kele Bell Deadli and Kele Bell Swing are your

number 1 exercises to maximise funconal strength and shape your booty

Reps: 10

Sets: 4-5

HOME / PARK


Firstly, I think it is me you invested in at least a few pieces of equipment that allow you to complete the Home/Park secon

of this program. Unless you began this program as an absolute beginner, by week 4, body weight will not be enough for you

to maximise your results from this program.

CARDIO SUB

Come on, its week 4…. Don’t take the sub opon. Bring it home strong!!

But if you are seriously sore, you know the deal by now… Smash up a FBW, ride or swim (if swimming today just use the

kick board and kick strong!)

DAY 24: Booty Basher and Bender cont.HOME / PARK

Equipment Required

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• 3L of water









DAY 25: Booty BasherGYM / HOME GYM

Equipment Required




Meet the Queen

• Reverse Lunge x 10 (5 each side)

• Mountain Climber x 12

• Box Squat Jump x 14

• High Knees x 16

• Curtsy Squat x 18

• Split Jumps x 20

Set your mer and connue with these

exercises unl you reach 8 minutes.

A’s:


within 20 mins you need protein and

some carbs.

Change the rep ranges in each circuit to

max at 10 reps and add the max weight

you can li with great form.

Take 1 minute in between each set

today. For each li you want to feel

recovered and able to li as heavy aspossible. If you need to and have me

feel free to take 2 minutes o between

each set.

Switch out the ‘choose your poison

AMRAP’ and instead do 3 sets of Kele

Bell Deadlis of Kele Bell Swings like

you would in a 'Builder' session.

Booty li Canyon

• Kele Bell Deadli x 10 (heavy aspossible)

• Skip for 1 minute

• Canyon Squat – (legs on steps,

squat between) x 12 (heavy as

possible

• Skip at out unl you clip your

foot on the rope twice

Repeat x 5 rounds

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Choose Your Poison AMRAP

1. Cardio: Decide between a) 50

double unders b) 500m Treadmill

sprints c) 800m Standing Bike

Climbs

2. Endurance: Decide between:

a) 30 Triple Pulse Wide Leg Squat

b) 25 Double Pulse Squat Jumps

Set your me and connue this for

12 or 20 minutes (depending on your

tness level)

GO! See how many rounds you can get

in the me you have chosen!

A’s remember your booster!

The Fast Track -

Oponal Cardio Finisher

• 1 min fast (on tread or rower)

• 1 min easy

Connue unl you have completed 10

minutes.

Congratulaons, you worked hard

today!

No Boosters

DAY 25: Booty BasherGYM OR HOME GYM

Equipment Required

Same as today’s gym workout

HOME / PARK


Same as today’s gym workout

CARDIO SUB




HOME / PARK

Equipment Required

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• 3L of water









DAY 26: Booty BuilderGYM / HOME GYM

Equipment Required




Barbell Squat

Sets: 3

Rep Goal: 10

Rest: 45 seconds between each set

ROM Goal: 90˚ to Full Range (As deep

as you can while maintaining neutral

spine)

A’s:



some carbs.

B’s:

Add a 30 to 60 minute walk or jog

prior or immediately aer the session

if possible.Deadli: Barbell or Kb

Sets: 3

Rep Goal: 10Rest: 45 seconds

ROM Goal: Down to wherever you can

maintain neutral spine and the feeling

of strength in your hammys and bu.If your lower back starts to hurt, reset,

reduce range, squeeze your bu more

and ensure you aren’t rounding as you

lower.

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Smith Split Squat

(front foot elevated 10 to 20cm)

Sets: 3

Rep Goal: 12

Rest: 45 seconds between each leg

ROM Goal: back knee just touching the

oor!

No Boosters

Db Canyon Squat

Sets: 3

Rep Goal: 12

Rest: 30 seconds between each leg

ROM Goal: Low low low. We are up on

the steps so you can easily drop the

dumbells below your feet for the extra

range you need to feel the burn deep!

No Boosters

Leg Press Ecc and Power

Sets: 3

Rep Goal: 10

Rest: 30 Seconds between sets

5 sec slow lower on the way down

(eccentric phase)

1 second fast push up

(concentric phase)

Remember your liing ps

No Boosters

Turkish Get Up

Reps: 10 each side

Sets: 3

Weight: A weight you can just

comfortably hold above your head

Focus on control and performing the

movement with perfect posture.

No Boosters

Cable Single Leg Extension

Sets: 3

Rep Goal: 15

No Boosters

Cable SL hammy Curls

Sets: 3

Rep Goal: 15

Please watch the relang video. No Boosters


Equipment Required

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Smith Squat, Smith Split Squat, Deadli, Super Set Finisher:

Replace the smith machine with a barbell, or kele bell or dumbbell if that is all you have.

At worst a back pack lled as heavy as is comfortable for you to li, or anything heavy that is comfortable to li could be

used as a replacement Dumbbell.

Leg Press:

As a non gym exerciser, the Single Leg Deadli, Complete Turkish Get Up, Kele Bell Deadli and Kele Bell Swing are your

number 1 exercises to maximise funconal strength and shape your booty.

Reps: 10

Sets: 4-5

HOME / PARK


Again, I think it is me you invested in at least a few pieces of equipment that allow you to complete the Home/Park secon

of this program. Unless you began this program as an absolute beginner, by week 4, body weight will not be enough for you

to maximise your results from this program.

Look at the home park secon of this program and get either a kele bell, barbell, dumbbell set or weight vest to help you

take your training to the next level… It is investment you will cherish for years to come!

CARDIO SUB




DAY 26: Booty Basher and Bender cont.HOME / PARK

Equipment Required

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• 3L of water









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

Equipment Required

In 2 days your booty challenge will be over, but by no means do we want you to nish up!

Take what you have learned, use what you enjoy and has worked and go again for another 28 days.

TRUST YOURSELF!

You know the essenals, you know the rotaon opons, you know the phase and rep goals. You know how to sub in an

upper body or core or cardio day if your body feels like it needs it! You have got all the tools you need to make this happen.

So before day 28 hits, we want you to prove to yourself you can nail it. Here are your choices...

Use one of the

previous days that

you loved.

Choose your

favourite exercises

and circuits and

combine them tocreate your own

tailored session

Use any of the

exercises in the

exercise manual,

create your ownbasher, builder

or burner session

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• Limit rened sugars

• 3L of water









DAY 28: Booty Basher and Burner ComboGYM / HOME GYM / HOME





Miss Jekyl and Hyde Session!

Warm up on treadmill or bike or

crosstrainer (up to you) for 3 mins

Use this me to get your heart rate up

slowly

A’s:

How do you think you should ‘boost’

this session? Today I want you to do

what you think will tailor this session to

your goals.

We don’t want you building too much

lacc or doing too much high intensi-

ty cardio in a session. You get more

rest than B’s or C’s and are focused on

liing heavy, heavy, heavy andmaximising your muscle growth

potenal, instead of liing lots of

repeons and maximising your fat

burning potenal like a B girl will do.

So look through todays program and

without any help from me choose

which circuits you will modify to suit

your goals. You can do this!!!

Hyde 1

• Treadmill or Crosstrainer 3 mins

on/o: 15 seconds at out, 15

seconds as absolutely slow as you

like

• Db 3 Direcon Lunge + walks x 10(heavy as you can)

• Double Pulse Squat Jump x 10

Repeat this roune 4 mes

Jekyl 1

• Plated Wall squat hold

x 30 seconds

• Plated Bu Raise hold

x 45 seconds

• Diamond Bu Pulses x 1 minute

Repeat this roune 4 mes

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Hyde 2

• Ulmate Lunges x 30 seconds

• Lateral Shues x 30 seconds

• Wide Leg Bench Lunge

x 30 seconds on le leg

• Cross over jumps x 30 seconds

• Wide leg Bench Lunge

x 30 seconds on le leg

• Get down get ups x 30 seconds

• Rest x 30 seconds

Repeat this roune 3 mes No Boosters

Jekyl 2

• Ashy’s Ballet Lunge (le leg) x 10

• 1 Leg Balance Series : Leg front,

leg side, leg behind (le leg)

x 1 minute

• SL Deadli hold (hold in the T on

le leg) x 1 minute

• Crescent Lunge x 30 seconds

• Pulsing Lunge Hold (le leg)

x 1 minute

See video for 1 leg balance series

Rest for 1 minute and repeat on your

right leg

No Boosters

Hyde and Jekyl Explosion

• 10 seconds Modied Get Up

• 10 seconds Pulsing Squats

(wide leg)

• 20 seconds Modied get up










How far can you get before you quit or

can’t go on??

If you can do more, keep going and be

sure to let us know how far you get up

to. Remember there can be no rest

during the set!

No Boosters

DAY 28: Booty Basher and Burner Combo cont.GYM / HOME GYM / HOME


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LEARNING HOW TO PERSONALISE YOUR PLAN

So, your rst booty challenge is over, where to from here?

• Firstly, give yourself a high ve or a slap on your new rm booty! You deserve it!

• Secondly lets take your rst lot of ‘aer’ pics. By rst lot we mean, aer another 28 days we want you to keep taking pics

and nocing the awesome changes you are making to your legs and booty!

• Thirdly: Share your progress with the world. Post your pics on the forum and show us your amazing transformaon! Tell us

what you have loved, what you have loved to hate haha, and what you have struggled with. Everyone who nishes this 28

days will have an amazing story and I want to hear all about it.

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

What you want to achieve

What your nutrion goals and acons will be for the next 28 days

The exercise program you will follow

For example, you can simply re-do the Booty Challenge or personalise it further by combining what you have learnt with what

you have enjoyed most! I always say, to get the body you want, you should try to do more of what you love and less of what you

don’t! (because that way you will always be looking forward to your tness sessions).

Mix and match – Choose your favourite circuits and create your own days.

Repeat and go heavier and harder – Do the same program (remember every day is dierent), but now you have done it once you

should be able to push hard, li heavier, hold your form beer, have more control and get even beer results!!

So please, take what you have learned, use what you enjoy and has worked and go again for another 28 days.

Trust yourself: You know the essentials, you know the rotation options, youknow the phase and rep goals. You know how to sub in an upper body or core

or cardio day if your body feels like it needs it! You are in control and have

got all the tools you need to make this happen. You should be able to push

harder and lift heavier!

You've got this, Lots of love

Ashy xxx

WE E K 5 & BE YOND

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CONGRATULATIONS!

WE WOULD LOVE TO SEE YOUR TRANSFORMATIONS!

b t t f ti

WEEK4-V2

Documents

Transcript of WEEK4-V2