WEEK2-V2

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WEEK 2 WORKOU TS

3 Week 2 Overview

4 Week 2 Goal Sheet

5 Day 8

8 Day 9

11 Day 10

14 Day 11

17 Day 12

19 Day 13

21 Day 14

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Remember, every exercise and circuit in the booty challenge has a video for you to watch and perfect.

If you are unsure at anyme, just give them a look.

Ensure you sck to each of these points throughout the second week for maximum results.

Stepping It Up

1. As you can see, the main way to step up your intensity is to add weight while sll maintaining form

(posture, control, feel, range of movement). 2. So for each exercise and session in week 2, think about adding weight to an exercise you aren’t using it

on (even 2.5kg addion is beer than none), or slightly increasing your weight

3. Remember adding weight DOES NOT come at the expense of holding good form. So if you noce you

can’t hold form anymore or just drop the weight a lile for the rest of the sets/circuit etc.

Recap

4. Re watch the Core Acvaon and Form Videos

5. Have you been concentrang on these each session? It is so easy to forget these crical components

6. Have you been doing your 60min FBW each day? Remember you can do this before or aer your mainworkout OR at the opposite me of day eg. morning if you work out in the evening or in the evening if

you work out in the morning!

Clean Eating Non Negotiables

7. Limit rened sugars

8. 3L of water per day

9. Limit starchy carbs aer breakfast

10. Small poron of protein with every meal or snack

Exercise Non Negotiables

11. 1 x 60min FBW (Fat Burning Walk)

12. 1 x BW (Booty Workout) – OR if you are too sore SWITCH IT UP! 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 2 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 2

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DAY 8: 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 8: Booty BuilderGYM / HOME GYM

THE WORKOUT TIPS & SESSION GOAL / FOCUSBOOTY BOOSTER

Personalise or Step It Up

Ashy’s Dynamic Warm Up

Your goal today is 'keep liing' when you hit your 'rep goal'...if you can sll li!

For example, let’s say you choose to do a 50kg smith squat and your 'rep goal' is 12.

If you do your rst set and you can li more than 12, keep going just to see what you are capable of!

If you hit 20 (while holding form), then next set, please increase the weight to a number you

think you will only 'just get 12 reps out with good form'.

Smith Squat

Rep Goal: 10

Sets 3

Rest: 45 seconds between each leg

Beginners ROM Goal: 75˚ - 90˚

Experienced ROM Goal: As deep as

you can while maintaining neutral

spine

A’s: Refuel IMMEDIATELY aer training

within 20mins you need protein and

some carbs.

B’s: Let’s keep your 'rep goal' to 15 and

in the endurance phase.

Let’s move your rest period from 45

seconds down to 30!

FBW before or aer your 'builder'

session

Smith Split Squat and Kick Back

(front foot elevated 10 to 20cm)

Rep Goal: 10

Sets: 3


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DAY 8: Booty Builder cont.HOME / PARK

Equipment Required

Same as Day 8 Gym Program with the following adjustments:

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:

Swap to start learning the SL Deadli, Complete Turkish Get Up, Kele Bell Deadli and Kele Bell Swing (as a non gym

exerciser, these are your number 1 exercises to maximise funconal strength and shape your booty!).

Watch the Videos before trying them and start with 5kg weight for both. Unlike the modied Turkish get up where your

focus is speed, in these exercises your focus is control and posture here.

Reps: 12

Sets: 2-3

Opon 1:

See the home/park secon above and try to use any object at home that you can li safely and comfortably that will add

weight to your training. Back packs, suit cases with handles, get a bag and ll with sand.

Resistance is the absolute key in the 'Booty Builder', so I would recommend you invesng in some weights soon.

Opon 2:

Substute a 'Booty Basher' session or Cardio Sub Class instead.

HOME / PARK

No Equipment Required

CARDIO SUB

No equipment required

Home/Park:

If you are too sore today, lets make your Cardio Sub another FBW, 1 hour minimum at a good pace but lets give our legs a

good loosen up while sll maxing our fat burning potenal!

This will equal 2 x FBW’s today which is awesome!

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• 3L of water









DAY 9: Booty BurnerGYM / HOME GYM




High Heel Hell

1) High Heel Squat: 30 seconds

Hold in a 90 degree squat while raising

your calves up and down.

Always hold for a minimum 3 seconds

in high heel posion and 1 second only

with low heels

2) High Heel Balance: 30 seconds

Stand up on your toes with straight

legs and balance

3) Down Dog Recovery: 30 seconds

Walk the dog to release calves

Repeat x 8 rotaons

Always make sure your transions

are as quick as possible. Fight hard to

resist the temptaon to stay in down

dog longer than you are supposed to!

Advanced:

Instead of 8 x 30 second rotaons, do

4 x 1 minute rotaons.

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The Power of 20

Donkey Kick Super 20’s combo:

(start right leg)

Bent knee, straight leg, circles, pulse,

pistol (see video)

Diamond Bu: 20 reps

Lying Abductors:

Straight, circles, clams, foot to sky

(see video)

Bu Raise (20 second combos)

Double leg iso, single leg iso,

single leg pulse

Repeat on le side

This is also a great exercise to do at

home, on holidays or watching TV!

No Boosters

Yogi Control Challenge

1. Down Dog: 30 seconds

2. Crescent Lunge Hold

(L Leg forward)

3. Down Dog

4. Crescent Lunge Hold (R Leg)

5. Down Dog

6. Wide Lunge Hold (L Leg)

7. Down Dog

8. Wide Lunge Hold (R Leg)

9. Down Dog

10. Warrior 2 Hold (L leg)

11. Down Dog

12. Warrior 2 Hold (R Leg)

Each down dog is 30 seconds

(15 seconds each leg).

Each Lunge hold variaon is held for

1 minute (with the goal of 90 seconds

for each eventually).

No Boosters

DAY 9: Booty Burner cont.GYM OR HOME GYM

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DAY 9: Booty Burner cont.HOME / PARK

Same as Day 9 Gym Program

CARDIO SUB

Home/Park:

If you are too sore for the Burner today you have 4 opons

1. An upper body sub day

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

3. A Booty challenge Bender session (to release your red muscles)

4. 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.

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• 3L of water









DAY 10: Booty BasherGYM / HOME GYM




Bu Raise Acvator

10 Bu Raises with a 3 second hold atthe top x 2 sets

To pre-re our hammy’s in preparaon

for our KB swings today

A’s:

Perform all Cardio secons at below70% intensity.

Focus on Control and intensity in each

li. Get the most out of each rep

Refuel IMMEDIATELY aer training

within 20mins you need protein and

some carbs.

KB Swing Pracce

Watch the video of the Kele Bell

Deadli and then the swing.

Start on a light weight and focus on

using you arms as lile as possible.

Kb Swing

Just like the Kb Deadli except you

stand up with more power and let

your hips drive forward quickly using

your glutes and hammys.

Do not try to swing the kb by using the

strength of your arms.

**At any point if you start feeling the

Kb Swing in your lower back. Stop,

reset you posioning and try again.

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• Limit Rened Sugars

• 3L of water









DAY 11: Booty BuilderGYM / HOME GYM




Your goal today is ‘keep liing’ when you hit your 'rep goal' if you can sll li!

Lets say you choose to do a 50 Kg Smith Squat and your 'rep goal' is 12.If you do your rst set and you can li more than 12, keep going just to see what you are capable of!

If you hit 20 (while holding form), then next set, please increase the weight to a number you think you will only reach 12 of.

Smith Squat

Sets: 3

Rep Goal: 10

Rest: 45 seconds between each set

ROM Goal Beginners: 75˚ to 90˚

ROM Goal Experienced: as deep as you

can maintain neutral spine

A’s:

Don’t do drop set Demolion

(Last Exercise)


within 20 mins you need protein and

some carbs.

B’s:

Ensure your rep range is at 15’s or no

less than 12. Concentrate on full range

of movement.

Lets move your rest period from 45

seconds down to 30!

C’s: no change

Smith Split Squat

(front foot elevated 10 to 20cm)

Sets: 3

Rep Goal: 10


Deadli: Barbell or Kb

Sets: 3

Rep Goal: 10

Rest: 45 seconds

ROM Goal: Down to wherever you can

maintain neutral spine and the feeling of

strength in your hammys and bu. If your

lower back starts to hurt, reset, reducerange, squeeze your bu and ensure you

aren’t rounding as you lower.

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Leg Press Ecc and Power

5 seconds slow lower on the way down

(eccentric phase)

1 second fast push up

(concentric phase)

Sets: 3

Rep Goal: 10

Rest: 30 Seconds between sets

Remember your liing ps! No Boosters

Cable SL Leg Extension

Sets: 3

Rep Goal: 15

No Boosters

Dumbbell Calf Raises

Sets: 3

Rep Goal: 15

No Boosters

Drop Set Demolion -Swinger

1. Kb Swing (15kg) x 10

2. Bu Raises (see vid) x 10

3. Hussles x 30 seconds

Repeat 3 more mes (4 sets total),

dropping the Kb weight slightly each

me.

No rest in between sets.

A’s do not complete this secon

DAY 11: Booty Builder cont.GYM OR HOME GYM

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Equipment Required


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


used as a replacement Dumbbell.

Leg Press:

Swap to start learning the SL Deadli, Complete Turkish Get Up, Kele Bell Deadli and Kele Bell Swing (as a non gym


Watch the videos before trying them and start with 5kg weight for both. Unlike the modied Turkish get up where your focus

is speed, in these exercises your focus is control and posture here.

Reps: 10

Sets: 4-5

HOME / PARK


Opon 1:

See the home/park secon above and try to use any object at home that you can li safely and comfortably that will add

weight to your training. Back packs, suit cases with handles, get a bag and ll with sand.

Resistance is the absolute key in the ‘booty builder’, so I would recommend you invesng in some weights soon, or read your

exercise manual for other opons or ways to make your own cheaply.

Opon 2:

Substute a ‘Booty Basher’ session or Cardio Sub Class instead.

CARDIO SUB

FBW - 1 Hour Fat Burning Walk at moderate intensity

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• 3L of water









DAY 12: Booty BenderGYM / HOME GYM

Equipment Required




Ashy’s Total Body Yoga Release

1 - Warm up

½ Salute to sun x 20

Cat/Cow

Down Dog/ Walking Dog

2 - Kneeling hip series

Down dog

transion through 3 legged dog

Swan (right leg)

transion Down dog

Swan Le legtransion into dragon series

Dragon

Warrior Dragon

Triangle

Lizard

Down dog

transion through 3 legged dog

Repeat Dragon series on the other leg

Down dog (walking dog)

Walk toes to feet, roll up to stand

Watch video to learn the ow.

Connecng with your breath while in

each pose. Relaxing your muscles and

clearing your mind.

Holding each pose for at least 30

seconds, or unl you can get seled,

start focusing on your breath and feel

a release.

Bs and C’s - Do a 20 min FBW, or

moderate jog/ride/row before your

bender session to maximise your

results.

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THE WORKOUT TIPS & SESSION GOAL / FOCUS CARDIO SUB

3 - Standing Series

• Standing half Moon

• Standing Separate knee

• Triangle

• Down dog, walk hands to feet and

kneel in hero pose

4 - Kneeling Series

• Hero

• Childs Pose or Tortoise

• Rabbit

• Walk hands forward to tabletop

• Thread the needle pose

• Camel pose

(big hip exor openers)

• Fixed Firm Pose

(big hip exor openers)

• Back into down dog

(really push your sit bones to the

sky and heels to the earth)

5 – Seated and lying series

• Reclining eye of the needle

• Reclining spinal twist

• Repeat on other side

Grab your pilates band

(or just a towel) for next series:

• Reclining big toe (band)• Big toe lateral leg 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

If you are feeling fresh, strong aer

this session and want to hit up a cardio

session instead/as well then check the

cardio sub secon to the right.

Gym:

The Cardio Triad (30 mins)

• 4 mins on treadmill (incline), then

5 mins on bike, 5 mins on rower

[at 50% max]

• 3 mins: treadmill, bike, rower

[at 60-70% max]

• 2 mins: Treadmill, bike, rower

[at 80-90% max]

• 1 min: Treadmill, bike, rower

[at 100%]

• Then walk for 5 minute cool down

and stretch glutes, hammys,

calves.

Home/Park:

Swap the above gym version:

• Treadmill = shules

• Bike = Skipping

• Rower = Mini Combo:

(10 crunches and 10 bu raises),

repeat unl me

DAY 12: Booty Bender cont.GYM OR HOME GYM

Equipment Required

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• Limit Rened Sugars

• 3L of water









DAY 13: Booty BasherGYM / HOME GYM

Equipment Required




Hello Lunge Day!

Bubble Bu ( 10min circuit)

• Reverse Lunge x 10 each leg

(weighted = advanced)

• 30 second Bu Raise hold

• Ulmate Lunge x 10 each leg

(weighted = advanced)

• 30 second Bu Raise pulses

• 30 seconds of Can Cans

• Repeat for 10 minutes

Advanced:

Swap the reverse lunge for a split lunge

jump. (but don’t sacrice your ROM.

Sll ensure your back knee caresses

the ground so each lunge is as deep as

possible)

A’s:


within 20 minutes, you need protein

and some carbs.

Adductor Adulaon

• 3 step, Lateral Shues

x 30 seconds

• 3 Direconal Lunge: 5 each side

• 3 step Lateral Shues x 20 seconds

• Ulmate Lunges: 5 each side

• 3 Step Lateral Shues

x 20 seconds

• Curtsy Squat x 10

• Repeat for 10 minutes

A’s: Don’t do the lateral shues, add

maximum weight to the lunges and

squats. Have 30 seconds break at the

end of each rotaon before starng the

next lot of 3 direconal lunges.

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Pulse It

• 10 x Rotaonal lunge walks

• 10 x Wide Leg Pulsing Squats

• 10 x Front Foot Lunge Bounces

(each side)

• 10 x Double Pulse Squat Jumps

Next Round the Rotaon Lunge Walks

and Front Foot Lunge Bounces go down

to 8 reps, then 6, then 4, then 2, then

back up to nish at 10.

A’s: Add as much weight as you can

5 Min Iso Fun

Time yourself holding a bu raise for 5

minutes in total.

If you can do a 5 minute straight

hold, you are done in 5 minutes. If

you hold for 30 seconds then need a

break, you would stop the clock at 30

seconds and not start it again unl

yourestart your hold.

IE you only count the seconds you are

in the hold for.

No Boosters

DAY 13: Booty Basher cont.GYM OR HOME GYM

Equipment Required

HOME / PARK


Same as Day 13 Gym Program

CARDIO SUB

No equipment required

No Subs!! Do this program

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2. Half Range Controlled Smith Squat

or Barbell Squat

Set 1: Choose the bar only squat down

to 90˚. Hold for 3 seconds, then stand.

Do 6 reps with the same 3 second hold.

Set 2: Add 10 kgs and aim for 6 reps

with the hold (ensure you keep your

spine in neutral)

Set 3: Add 10kgs

Set 4: Add 10kgs

Keep adding 10kg unl the weight

becomes too heavy for you to hold

for 3 seconds at 90˚ while maintaining

your form.

No Boosters

3. Dumbbell Canyon Squats

Set 1: Choose a 5kg Dumbell

Do a Rep Range of as deep as you can

go for 8 reps.

If you made the full 8 reps go up to the

next weighted dumbbell (will be either

7.5kg or 7kg at most gyms) and repeat.

Connue going up in dumbbell size

unl you cannot make the 8 reps.

Rest: should be at least 45 seconds be-

tween each set.

No Boosters

4. Body Weight Wide Leg Squats

To a count of 4 seconds down and 2

seconds up, you are to do as many

Wide Leg Body Weight Squats (with

as big of a range of moon as you can)

unl you cannot do any more or unl

you cannot hold your form.

Grab a foam Roller and spend at

least 10 minutes rolling out your

Glutees, ITB, hammys, hipexors,adductors and calves.

No Boosters

DAY 14: Booty Builder cont.GYM OR HOME GYM

Equipment Required

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Equipment Required


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


used as a replacement Dumbbell.

Leg Press:

Swap to start learning the Single Leg Deadli, Complete Turkish Get Up, Kele Bell Deadli and Kele Bell Swing (as a non

gym


Watch the Videos before trying them and start with 5kg weight for both. Unlike the Modied Turkish Get Up where your

focus is speed, in these exercises your focus is control and posture here.

Reps: 10

Sets: 4-5

CARDIO SUB

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

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WEEK2-V2