7get A Booty or Die Trying PDF

GET A BOOTY OR DIE TRYING
DISCLAIMER:
We strongly suggest that you check with your doctor or
physician prior to beginning this program, as as not all
exercises/workouts listed in this program are suitable for
different individuals and levels of fitness. This program was
created and designed for those already currently in fitness.
This program was created for educational purposes only. With
exercising/working out comes the possibility of getting injured,
so by attempting this program, you are agreeing that you do
so on your own risk and are voluntary participating in these
exercises and agree to release or not charge Ricky Verdugo
from any sort of claims, known or unknown. Thank you, and
Enjoy!
What to expect from this program:
When i first got into training, i knew i had to provide something
that would separate me from your average trainer. Women
predominantly are the ones who buy training, and what do
most women want? A nice ass, great set of legs, and a tight
waist. So i invested A LOT of my time, in understanding how
to provide that for my clients. Overtime i learned, and learned
and learned some more. I have transformed over 60+ clients
whether it was weight loss, muscle gain, or strength.. I've been
able to do it. I firmly believe i have designed a 12-week full
lower body routine that will help take your lower body to the
next level. I say lower body because in this program, we are
going to be targeting a lot of areas that an average woman
hasn't targeted before including not only quads and glutes, but
hamstrings, inner & outer thighs, and a lot of hip movements.
The workouts will be tough & intense, but this has to be a
complete effort. What i mean by that is our nutrition, cardio,
rest, stretching, water intake.. all of that must coincide
together to fully maximize our potential. THIS
PROGRAM IS NOT EASY. I have to reiterate this
because the workouts listed, sets, reps, and weight will be
intense, so it wont be easy… BUT it will be worth it, that i can
guarantee you 150% and each and every single one of my
clients can testify to that. With that being said, I have designed
a 12 week routine, consisting of targeting different areas of
the lower body, 3x a week, some days changing throughout
the program. This program involves a mixture of weight
training & resistant band training which is intended to help
burn fat along with building strong firm lean muscle. By the
time you are finished with this program, your booty WILL be
tighter, rounder, perkier, stronger, and you will be in an overall
better shape. Follow this program religiously, just like my clients
did, and you will see results quickly. I will provide tips, make
sure you read them and take advantage of them. PUSH
YOURSELF. Everything on here is MODIFIED, so what i
mean is, if something is too easy, make it harder (Increase
reps, sets, and/or weight), if something is too hard, make it
easier (drop reps, sets and/or weight). Feel free to start the
program over once it is finished, I just ask to please not share
this to anyone. Some workouts will be listed a few times,
because those are the most vital, and beneficial workouts i
believe to help out the most.
Workout Tips:
• Heavy Lifting! If you feel like certain workouts you are
stronger than others, take advantage and go a little heavier,
make sure form is correct and you do reach a good number
of reps, anything below 6 reps is TOO heavy.
• EAT! Make sure we have consumed food approximately
30-45 minutes prior to our workouts, we need to fuel the
body for it to grow.
• Any exercise you can push through your heel, do so.. it will
activate your hamstring and also help activate your gluten to
make the burn extra hard!
• HARD WORK ALWAYS SHOWS! If you don't put the
work in, you wont see results, if you do, you will reap the
benefits of a nice wonder set of legs/glutes
Gym Bag Essentials:
Here is a list of things you should be carrying in your gym
bag:
Gym Membership WILL be needed
• Extra Clothes (We WILL sweat, don't walk outside with
sweaty clothes)
• Ankle Straps!!! Need
• Pre Workout (If needed)
• Ankle Weights (For certain Workouts)
• Note Pad (Writing your progress/results helps keep on
track)
• Resistant Bands! I use these with my clients X-Bands
(https://thexbands.com/product/booty-bands-and-tank-
combo/)
• Towel
Eating Guidelines (What to eat) Meal Plan:
IF YOU ARE TRYING TO BUILD A

STRONG FIRM BOOTY WITHOUT
LOSING WEIGHT, your calorie intake must
be extra daily, we must look at food as fuel
for the body to use to develop more muscle
If you are trying to lose weight while also

building a strong firm booty, reduce your
calorie intake, still lift heavy but maintain a
steady cardio routine (Stairmaster 20-30
minutes, FASTED (First thing early in the
morning)
Lets try to aim for 4-6 Hearty meals a day.
Small, but portioned meals. Listed below will
give you an example of what an average day
of food can look like, feel free to mix it up and
get creative with it
This meal plan is intended for those who wanna build a nice
strong firm booty without losing weight.
• Meal 1: 1/2 Cup Of Oatmeal (Add cinnamon for flavor) 4o Egg
whites 1/2 avocado
Meal 2: 3oz Protein (Chicken, Ground Turkey, Lean Ground
Beef, Tilapia, Salmon) 4oz Carbs (Sweet potato, Quinoa, White/
Brown Rice) 3-4oz Veggies (Asparagus(reccomended), Green
Beans, Broccoli, Spinach)
Meal 5: Protein Shake, Greek Yogurt, Rice Cake W/ Peanut
Butter
This meal plan BELOW is for those who wanna build a booty
but still lose weight during that process
Meal 1: 6oz Egg whites 2 turkey bacon slices
Meal 2: 4oz protein. 4oz carbs 5oz fresh veggies
Meal 3: Protein Shake w/ Rice cake 1/2 banana
Meal 4: 3oz Protein 3oz carbs 5oz fresh veggies
Meal 5: Turkey Wrap
How to stay/keep yourself motivated:

RULE NUMBER 1! I always reiterate with my clients,
YOU HAVE TO WANT IT MORE THAN YOU SAY
YOU DO. There will be days where you have no
energy or motivation to go to the gym, those are the
days you MUST push through, it can and only will
make you stronger in the long run. NO EXCUSES!
Get the job done at all costs. You must stay
aggressive. REMIND YOURSELF WHY YOU
STARTED. Whatever it may be, allow yourself to
envision that body you want, and go after it.
CARDIO:
If you are trying to lose weight and develop a nice
toned lower body, i would recommend using the stair
master for 20-30 minutes. FASTED cardio would be
best, that means waking up in the morning on an
empty stomach and performing cardio
Fasted cardio is very very effective in my eyes, best
way to approach it, IF YOU ARE TRYING TO LOSE
WEIGHT AND BUILD A FIRM ASS, CARDIO MUST
BE PERFORMED MINIMUM 5x A WEEK! If you
are trying to maintain or gain some weight,
cardio is still vital, just not as much, we do
cardio for vascularity and blood flow reasons, so
for those maintaining or trying to gain weight,
max 2-3x cardio a week! Cardio options include:
Stair master-20-30 minutes (intensify speed as you
progress)
Highest Incline possible, speed 3.0-3.5 minimum of
30 minutes
________________________________________
Listed below are workouts that I've designed to target all areas and
muscle groups that will help tone and tighten your booty. I have
separated the first few workouts by the use of equipment, after i then
listed a mix & match with all types of equipment to add some
confusion to the body. My recommendation would be targeting legs
3x a week. For example I would do Mondays, Wednesdays &
Saturdays. Monday being intense, Wednesday being more of a high
volume day nothing too heavy & Saturday I would bring back the
intensity then. These workouts are hard, some are more intense than
others.. but they do the job! It will not happen overnight, but I promise
you, you will the burn in the right areas and will notice changes.
TAKE PICTURES! easiest way to track progress, please feel
free to send them to me so I can post them on my instagram to
promote my business, it is not required, only feel free to do so if you
are comfortable enough.
Here are some Core/Ab workouts split into 6 weeks, do as

much as you can, ideally around 3-4x a week, DIETING will bring
your abs out, but we also must work them out. Do them after your
cardio, or lifting. At the end of the day its up to you, just perform
them.. there isn't a “Time” to do them, just do them about 3-4x a
week
Week 1-6:
- Front Plank 3 sets 60,50,40 Seconds
- Side Plank (Each Side) 60,50,40 Seconds
- Bosu Ball Crunches 4 sets of 12-15 reps
- Hanging Knee Tucks (Use Ankle weights or Pinch
Dumbbell with feet for additional pressure) 4 sets
of 12 reps
- Dumbbell Oblique Raises 4 sets 10 reps
- Weighted Russian Twists (Use dumbbell, med ball
or plate) 4 sets 15 reps
- Toe Crunches (Lay Flat on ground, legs all the
way up, crunch and aim to touch your toes) 3 sets
of 20 reps
- Heel Touches 4 sets of 25 reps
- Crunch Machine 4 sets of 12 reps
Week 6-12:
- Weighted Planks 3 sets of 60 seconds
- Weighted Side Planks 3 sets of 50 seconds
- Barbell Side to Side Bend (Place barbell on back
like a squat, bend sideways back and forth) 3
sets 15 reps
- Flutter Kicks (Put on Ankle Weights) 4 sets of 25
reps
- Hanging Leg Raises (Put on Ankle Weights or
pinch dumbbell with feet) 4 sets of 10 reps
- Barbell Windshield Wipers (Lay flat on ground,
hold barbell upwards, then perform windshield
Wiper) 3 sets of 12 reps
- Torso Twist Machine (If your gym has it) 4 sets of
25 reps each side
How we are approaching these next 12 weeks. So, the first two
mondays of the first month will consist of the same routine, so will
the first two wednesdays and saturdays. When we reach the second
month, it will be the same thing, just a different more intense
routine. THIS IS A PROGRESSIVE WORKOUT ROUTINE, so it will get
harder and harder the deeper we get into this program.
Week 1:
MONDAY
Exercise Reps Sets Video Tips
1. Squats With 10-15 4 https:// Thrust your

Bands vimeo.com/ hips
201626169#t= forward,
NaNs squeeze at
the top
2. Banded 10-15 4 https:// STAY LOW!
Lateral Steps vimeo.com/ lower we
201625915#t= are, more
NaNs glute
activation
3. Banded Hip 10 4 https:// PUSH OFF
Turns vimeo.com/ YOUR HEELS,
201629159 squeeze at
the top
4. Sumo 10-15 4 https:// Back stays
Deadlifts vimeo.com/ straight,
201622630 don't tilt
forward
5. Banded 50 3 https:// Squeeze at
Hamstring vimeo.com/ the top
Curls 201624105#t=
0s
6. Banded 10 4 https:// Keep back
Dumbbell vimeo.com/ straight,
Romanian 201625651 focus on
Deadlifts slow deep
stretch
7. Banded Fire 15 4 https:// Maintain
Hydrants with vimeo.com/ good form,
Kickback 201628412 don't get
sloppy
8. Banded Clams 25 4 https:// HIPS OFF
(Laying Down) vimeo.com/ THE
201800117 GROUND AT
ALL TIMES
9. Banded Frog 25 4 https:// Keep knees
Thrusters vimeo.com/ wide,
201806785 squeeze at
top
10 Banded 25 4 https:// Steady Pace,
Donkey Kicks vimeo.com/ Keep Knee
201632545 Bent, Shoot
to sky
WEDNESDAY
1. Dual Leg 10-15 4 https:// Focus on

Press youtu.be/ explosion
GvRgijoJ2xY
2. Isolated Leg 10 3 https:// Focus on
Press youtu.be/ explosion
KKrHLjPRd8I
3. Dual Leg 20 4 https:// Squeeze at
Extension vimeo.com/ top
201804435
4. Isolated Leg 10 3 https:// Squeeze at
Extension vimeo.com/ top
201804628
5. Barbell 10 3 https:// Maintain
Bulgarian vimeo.com/ back straight
Split Squat 201802694
6. Barbell 10 3 https:// Focus on
Stationary vimeo.com/ Depth
Lunges 201978965
7. Smith 10 3 https:// Focus on

Machine youtu.be/ Depth
Narrow 7tE8_iO2vuE
Squats
8. Smith 10 3 https:// Feet and
Machine youtu.be/ knees
Sumo Squats zQSBMA7YKIA pointed
outwards
9. Reverse Hack 10 4 https:// Back Stays
Squat youtu.be/ straight
Machine CofLF2KEcoc
Saturday
1. Barbell Good 10 4 https:// Nice and

Mornings vimeo.com/ Slow,
201630456 maintain
straight back
2. Banded 20 4 https:// Push off your
Barbell Hip vimeo.com/ heels,
Thrusters 201625429 squeeze at
top
3. Banded Hip- 10 3 https:// Big Steps Out
Turnouts vimeo.com/
201629159
4. Kettlebell 25 3 https://
Sumo Squats vimeo.com/
201805362
5. Hamstring 10 3 https:// Squeeze

Curl Machine vimeo.com/
201804755
6. Quad Ham 25 3 https:// ON YOUR
Bridges vimeo.com/ HEELS
201803171
7. Laying Down 40 3 https:// SQUEEZE AT
Dumbbell vimeo.com/ THE TOP
(Banded) 201982863
8. Cable 25 4 https:// Maintain leg
Straight Leg vimeo.com/ straight
Kickbacks 201630249
9. Barbell 15 3 https:// Feet and

Landmine vimeo.com/ knees
Sumo Squats 201805789 pointed
(Pulses) outwards
10 Barbell 20 3 https:// Keep Back
Landmine vimeo.com/ Straight
RDL 201805989
Week 2:
Monday
1. Squats With 10-15 4 https:// Keep knees

Bands vimeo.com/ from caving
201626169#t= in
NaNs
2. Banded 10-15 4 https:// STAY LOW

Lateral Steps vimeo.com/
201625915#t=
NaNs
3. Banded Hip 10 4 https:// Push
Turns vimeo.com/ Through Your
201629159 Heels
4. Sumo 10-15 4 https:// Back

Deadlifts vimeo.com/ Remains
201622630 straight
5. Banded 50 3 https:// SQUEEZE

Hamstring vimeo.com/
Curls 201624105#t=
0s
6. Banded 10 4 https:// Back stays
Dumbbell vimeo.com/ straight,
Romanian 201625651 nice and
Deadlifts slow deep
stretch
7. Banded Fire 15 4 https:// Maintain
Hydrants with vimeo.com/ good form
Kickback 201628412
8. Banded Clams 25 4 https:// Keep Hips/
(Laying Down) vimeo.com/ Glutes off
201800117 the ground
9. Banded Frog 25 4 https:// Keep knees
Thrusters vimeo.com/ out
201806785
10 Banded 25 4 https:// Keep Knee
Donkey Kicks vimeo.com/ Bent, Shoot
201632545 to sky
Wednesday:
1. Dual Leg 10-15 4 https://

Press youtu.be/
GvRgijoJ2xY
2. Isolated Leg 10 3 https://
Press youtu.be/
KKrHLjPRd8I
3. Dual Leg 20 4 https://
Extension vimeo.com/
201804435
4. Isolated Leg 10 3 https://
201804628
5. Barbell 10 3 https://
Bulgarian vimeo.com/
Split Squat 201802694
6. Smith 10 3 https://
Machine youtu.be/
Lunges MZF1JD6O9c
g
Stationary vimeo.com/
Lunges 201978965
Machine youtu.be/
Narrow 7tE8_iO2vuE
Squats
9. Reverse Hack 10 4 https://
Squat youtu.be/
Machine CofLF2KEcoc
Saturday:
1. Barbell Good 10 4 https:// Keep Back

Mornings vimeo.com/ Straight
201630456
2. Banded 20 4 https:// Push Through
Barbell Hip vimeo.com/ Your Heels,
Thrusters 201625429 Squeeze at
the top
3. Banded Hip 10 3 https:// Big Steps Out
Turnouts vimeo.com/
201629159
Sumo Squats vimeo.com/
(Pulses) 201805362
5. Hamstring 10 3 https:// Squeeze
Curl Machine vimeo.com/
201804755
6. Iso Quad 25 3 https:// Push Through

Ham Bridges vimeo.com/ Your Heels,
201803171 Squeeze at
the top
7. Laying Down 40 3 https:// Push through
Bridges vimeo.com/ your heels
(Banded) 201982863
8. Cable 20 4 https://
Straight Leg vimeo.com/
Kickbacks 201630249
9. Barbell 15 3 https:// Dont Lock
Landmine vimeo.com/ Knees Out
Sumo Squats 201805789
(Pulses)
RDL 201805989
Week 3:
Monday
1. Cable 20 4 https:// Keep Legs

Straight Leg vimeo.com/ Straight
Kick Backs 201630249
2. Banded Fire 15-20 4 https:// Maximum
Hydrants vimeo.com/ Effort
201627736#t
=NaNs
3. Lateral 10 4 https:// Staying in

Steps with vimeo.com/ same
Bands (Each 201807009 position,
Leg) NOT
WALKING
4. Elevated 25 3 https:// Steady Pace
Squat Jacks vimeo.com/
with Bands 201626416#t
=NaNs
5. Straight Leg 20 4 https://

Kickback vimeo.com/
with Bands 201628024
6. Squat Clams 30 4 https://

vimeo.com/
201799888
Kettlebell vimeo.com/ top
8. Banded 10 4 https://
Barbell Hip vimeo.com/
201625429
Thrusters
9. Cable Glute 20 4 https://
Raises vimeo.com/
201631921
10 5 Lateral 20 Steps 3 https://
Steps 10 Each Leg vimeo.com/
Squat Jumps 201798915
Banded
Thursday
1. Front Squats 10-15 4 https:// Keep Back

vimeo.com/ Straight
201802434
2. Banded X 20 4 https:// High As You
Jumps vimeo.com/ Can
201799606
3. Barbell 10 3 https:// Maintain
Step-ups vimeo.com/ Stability
with 201629648
Kickbacks
4. Box Jumps 10 4 https:// Soft Landing
vimeo.com/ jump as high
201983365 as you can
each jump
5. Banded 20 3 https:// Raise Thigh
Squat w/ vimeo.com/ As high as
Thigh Raises 201629376 you can
6. Hack Squat 10-15 3

Machine
7. Dumbbell 10 3 https:// Full
Walking vimeo.com/ Extension
Lunges 201803520
(Each Leg)
8. Banded 25 4 https:// Steady
Donkey vimeo.com/ Pace, shoot
Kicks 201632545 to sky
Split Squats 201802694
10 Banded Frog 25 https:// Keep Knees
Thrusters vimeo.com/ out
201806785
Saturday
1. Barbell 10 4 https:// Keep Back

Romanian vimeo.com/ Straight
Deadlifts 201802196
201630456
3. Iso Quad 20 4 https:// Push
Ham Bridge vimeo.com/ Through
201803171 Heels
4. Banded Frog 25 4 https:// Squeeze at
Thrusters vimeo.com/ the top
201806785
Donkey Kicks vimeo.com/
201632545
6. One-Leg 10 3 https://
Thrust 201805152
7. Barbell Sumo 10 3 https:// keep back
Squats vimeo.com/ straight
201980501
8. Barbell Sumo 15 3 https://
Deadlifts vimeo.com/
201979512
9. Barbell 15 3 https:// Dont lock
Landmine vimeo.com/ knees out
Sumo Squat 201805789
Pulses
RDL 201805989
Week 4:
Monday
Kick Backs 201630249
2. Banded Fire 15-20 4 https://
Hydrants vimeo.com/
201627736#t
=NaNs
3. Lateral 15 reps each 4 https://

Steps with leg vimeo.com/
Bands (Each 201807009
Leg)
4. Elevated 25 3 https:// Steady pace
Squat Jacks vimeo.com/
with Bands 201626416#t
=NaNs
5. Straight Leg 20 4 https://
Kickback vimeo.com/
with Bands 201628024
6. Squat Clams 30 4 https://

vimeo.com/
201799888
Kettlebell vimeo.com/ top
201625429
Thrusters
Raises vimeo.com/
201631921
10 5 Lateral 20 Steps 3 https://
Steps 10 Each Leg vimeo.com/
Banded
Thursday
1. Front Squats 10-15 4 https:// Keep Back

vimeo.com/ Straight
201802434
2. Banded X 20 4 https://
Jumps vimeo.com/
201799606
Step-ups w/ vimeo.com/
Kickbacks 201629648
4. Box Jumps 10 4 https:// Soft
vimeo.com/ Landing,
201983365 Jump as
high as you
can
squat w/ vimeo.com/
Thigh Raises 201629376
6. Hack Squat 10-15 3

Machine
7. Dumbbell 10 3 https:// Full
Walking vimeo.com/ Extension
Lunges 201803520
(Each Leg)
8. Banded 25 4 https:// shoot to sky
Donkey vimeo.com/
Kicks 201632545
Split Squats 201802694
10 Banded Frog 25 4 https:// Keep Knees
Thrusters vimeo.com/ Out
201806785
Saturday

Deadlifts 201802196
201630456
3. Iso Quad 20 4 https:// Push
201803171 Heels
4. Banded Frog 25 4 https:// squeeze at
Thrusters vimeo.com/ top
201806785
5. Banded 20 4 https:// Shoot to sky
Donkey Kicks vimeo.com/
201632545
6. One-Leg 10 3 https:// push
Barbell Hip vimeo.com/ through
Thrusts 201805152 heel
7. Barbell Sumo 10 3 https:// Keep Back
Squats vimeo.com/ Straight
201980501
8. Barbell Sumo 15 3 https:// Keep Back
Deadlifts vimeo.com/ Straight
201979512
9. Barbell 25 3 https:// Dont Lock
Landmine vimeo.com/ Knees Out
Sumo Squat 201805789
Pulses
10 Barbell 20 3 https:// Keep Feet
Landmine vimeo.com/ and Back
RDL 201805989 Straight at
all times.
Weeks 5-6 (Short Intro: Welcome to the second month! By this point
you should be able to see significant differences...)
Week 5:
Monday
1. Box Squats 10-15 4 https://

vimeo.com/
201624973
2. Cable Walk- 7 steps out, 3 https:// Stay low

outs with 5 reps total vimeo.com/
Bands + 5 201979834
squats
3. Cable Glute 15 4 https:// Keep
Raise vimeo.com/ Opposite leg
201631921 in front of
cable wire
Kickbacks 201630249
5. Banded Box 15 4 https://
Heel vimeo.com/
Thrusters 201803775
(Elevated)
6. Barbell One 10 3 https:// Push
Leg Hip vimeo.com/ Through
Thrust 201805152 Heels
7. Barbell Hip- 15 4 https:// Push
Thrusters vimeo.com/ Through
201625429 Heels
8. Jumping 10 3 https://
Step Ups vimeo.com/
201804309
9. Incline 20 reps each 5 https:// INCLINE
Treadmill side vimeo.com/ HIGHEST
Banded 201802950 (15) SPEED .
Lateral 09 OR
Walks MODIFIED TO
YOUR
COMFORT
10 Banded 50 3 https:// Push
Laying Down vimeo.com/ Through
Bridges 201982863 your Heels
Wednesday
1. Sumo 10 4 https:// keep back

Deadlifts vimeo.com/ straight
forward, use
legs only
2. Weighted 8 4 https:// explode,
Jump Squats vimeo.com/ maximum
201978622 effort
3. 5 Lateral 20 steps 3 https://
steps with each leg vimeo.com/
10 squat 201798915
Jumps
4. Banded Hip 15 4 https://
Turn Outs vimeo.com/
201629159
5. Banded Ice 15 3 https:// stay low!

Skaters vimeo.com/
201807216
Squats w/ vimeo.com/
Thigh Raise 201629376
7. Banded Wall 3 45 Seconds https:// Keep Feet

Sit vimeo.com/ Wide
201805570
8. Incline 20 4 https://
Banded vimeo.com/
Glute Raise 201632242
Squat Clams vimeo.com/
201799888
Saturday
Lunges vimeo.com/
(stationary) 201978965
2. One Legged 10 3 https://
Leg Press youtu.be/
KKrHLjPRd8I
Leg vimeo.com/
Extension 201804628
Step-ups vimeo.com/
with 201629648
Kickback
5. Box 20 4 https:// Keep
Crossovers vimeo.com/ Balance
201804129
6. Barbell One 15 3 https:// push
Leg Hip vimeo.com/ through your
Thrusters 201983959 heels
7. Weighted 20 reps each 4 https:// Stay Low
Lateral leg vimeo.com/
Walks 201979352
8. Banded 25 4 https:// kick as high
Straight Leg vimeo.com/ as you can
Kickbacks 201628024

Deadlifts 201802196
Week 6:
Monday
1. Box Squats 10-15 4 https://

vimeo.com/
201624973
2. Cable Walk- 7 steps out, 3 https:// stay low at

outs with 5 reps total vimeo.com/ all times
Bands + 5 201979834
squats
cable wire
Kickbacks 201630249
5. Banded Box 15 4 https://
Heel vimeo.com/
Thrusters 201803775
(Elevated)
6. Barbell One 10 3 https:// Push
Leg Hip vimeo.com/ Through
Thrust 201805152 Heels
7. Barbell Hip- 15 4 https:// Push
201625429 Heels
Step Ups vimeo.com/
201804309

Banded 201802950 (15) SPEED .
Lateral 09 OR
Walks MODIFIED TO
YOUR
COMFORT
10 Banded 50 3 https:// Push
Laying Down vimeo.com/ Through
Bridges 201982863 Your Heels
Wednesday
1. Sumo 10 4 https:// keep back

forward, use
legs only
2. Weighted 8 4 https:// jump as high
Jump Squats vimeo.com/ as you can
201978622
Steps with each leg vimeo.com/
10 Squat 201798915
Jumps
Turn Outs vimeo.com/
201629159
5. Banded Ice 15 3 https://

Skaters vimeo.com/
201807216
Squats and vimeo.com/
Thigh Raise 201629376
7. Banded Wall 3 45 Seconds https:// Keep Feet

Sit vimeo.com/ Wide
201805570
Banded vimeo.com/
Squat Clams vimeo.com/
201799888
Saturday
Lunges vimeo.com/
(stationary) 201978965
Leg Press youtu.be/
KKrHLjPRd8I
Leg vimeo.com/
Extension 201804628
Step-ups vimeo.com/
with 201629648
Kickback
5. Box 20 4 https:// Keep
Crossovers vimeo.com/ Balance
201804129
6. Barbell One 15 3 https:// push
Leg Hip vimeo.com/ through your
Thrusters 201983959 heels
7. Weighted 20 reps each 4 https:// Stay Low
Lateral leg vimeo.com/
Walks 201979352
8. Banded 25 4 https:// Kicks as high
Straight Leg vimeo.com/ as you can
Kickbacks 201628024

Deadlifts 201802196
Weeks 7-8:
Week 7
Monday
1. Banded Ice 20 reps each 4 https:// stay low!

Skaters leg vimeo.com/
201807216
2. 5 Lateral 20 steps 4 https:// stay low,

Walks 10 each leg vimeo.com/ high jumps
3. Banded Hip 10 4 https:// stay low,

Turnouts + vimeo.com/ maintain
Banded 201628683 good form
Squat+
Thigh Raise
4. Banded Frog 30 4 https:// squeeze at
Thrusters vimeo.com/ top
201806785
5. Walking 10 each leg 3 https:// Full
Dumbbell vimeo.com/ Extension
Lunges 201803520
6. Kettlebell 20 3 https:// squeeze at
Banded vimeo.com/ top
7. Banded Fire 15 4 https:// high kicks,
Hydrant vimeo.com/ maintain
with 201978007 good form
Kickback
8. Banded Wall 4 30-45 https:// hold on for
Sit with seconds vimeo.com/ dear life
Weight 201984729
9. Rainbow 25 3 https:// High Kicks
Kicks W/ vimeo.com/
Ankle 201806486
Weights
Wednesday
1. Barbell 10-15 3-4 https:// Keep back

Sumo vimeo.com/ straight
Deadlifts 201979512
2. Barbell 8-12 4 https:// increase
Squats youtu.be/ weight after
(HEAVY) ygj6XjDHX9s each set
3. Barbell 15 3 https:// Keep back
Good vimeo.com/ straight
Mornings 201630456
4. Barbell 10-12 3 https:// Keep back
Romanian vimeo.com/ straight
Deadlifts 201802196
5. Reverse 15 3 https://
Hack Squat youtu.be/
Machine CofLF2KEcoc

Press youtu.be/
GvRgijoJ2xY
Extension youtu.be/
YyvSfVjQeL0
8. Dual 15 4 https://
Curl 201804755
Machine
Curls 201624105#t=
0s
10 Barbell Back 10 3 https:// Maintain
Lunge + vimeo.com/ Stability all
Step-up 201983155 the way
+Kickback through
Saturday
1. Heavy Kettlebell/ 15-20 3-4 https:// Explode on

Dumbbell Sumo vimeo.com Jump
Squat with Jump /201980698
2. Bulgarian Split 10 3 https:// Keep back
Squats vimeo.com straight
/201802694
3. Banded Thigh 30 3 https:// kick as high
Raise vimeo.com as you can
/201980211
4. Banded Barbell 25 4 https:// Push
Hip Thrusters vimeo.com/ Through
201625429 your heels
5. Dumbbell Jump 10 4 https:// Steady
Squat vimeo.com Pace Jumps
/201983790
6. Barbell Sumo 12 4 https:// Keep back
Deadlifts vimeo.com straight,
/201979512 don't tilt
forward,
use legs
vimeo.com Landing,
/201983365 Jump as
high as you
can
8. Banded X Jumps 25 3 https://
vimeo.com
/201799606
9. Iso Quad Ham 20 4 https://
Bridge vimeo.com
/201803171
10 Weighted Lateral 20 reps 4 https:// Stay Low!

Steps each leg vimeo.com
/201979352
Week 8
Monday
1. Banded Ice 20 reps each 4 https:// Stay Low!

Skaters leg vimeo.com/
201807216
Steps 10 each leg vimeo.com/
Turnouts + vimeo.com/
Banded 201628683
Squat+
Thigh Raise
4. Banded Frog 25 4 https://
Thrusters vimeo.com/
201806785
5. Walking 10 3 https:// Full
Dumbbell vimeo.com/ Extension
Lunges 201803520
Banded vimeo.com/
7. Banded Fire 15 4 https://
Hydrant vimeo.com/
with 201978007
Kickback
8. Banded Wall 45 seconds 5 https:// hold on for
Sit with vimeo.com/ dear life
Weight 201984729
Kicks W/ vimeo.com/
Ankle 201806486
Weights
Wednesday
1. Barbell 1015 3-4 https:// keep back

Sumo vimeo.com/ straight,
Deadlifts 201979512 don't tilt
forward
2. Barbell 5-10 4-5 https:// increase
Squats youtu.be/ weight after
(HEAVY) ygj6XjDHX9s each set
Good vimeo.com/
Mornings 201630456
Romanian vimeo.com/
Deadlifts 201802196
5. Reverse 25 3 https://
Hack Squat youtu.be/
Machine CofLF2KEcoc
Press youtu.be/
GvRgijoJ2xY
Extension youtu.be/
YyvSfVjQeL0
8. Dual 15 3 https://
Curl 201804755
Machine
Curls 201624105#t=
0s
10 Barbell Back 10 3 https:// Maintain
Lunge to vimeo.com/ stability all
Step up + 201983155 the way
Kickback through
Saturday
1. Heavy Kettlebell/ 15-20 3-4 https:// Explode on

Dumbbell Sumo vimeo.com jump
Squat with Jump /201980698
2. Bulgarian Split 10 4 https://
Squats vimeo.com
/201802694
3. Banded Thigh 30 3 https:// Kick as high
Raise vimeo.com as you can
/201980211
4. Barbell Hip 25 4 https:// push

Thrusters vimeo.com/ through
201625429
heels
5. Dumbbell Jump 20 3 https:// Steady
Squat vimeo.com pace jumps
/201983790
6. Barbell Sumo 12-20 4 https:// Keep Back
Deadlifts vimeo.com Straight,
/201979512 Don't Tilt
Forward,
Use Legs
7. Box Jumps 20 3 https://
vimeo.com
/201983365
8. Banded X Jumps 25 3 https://
vimeo.com
/201799606
9. Iso Quad Ham 20 4 https://
Bridge vimeo.com
/201803171
10 Weighted Lateral 20 reps 4 https:// Stay Low
Steps each leg vimeo.com
/201979352
Weeks 9-10: Third month. We are going to switch Wednesday back

to Thursday for week 9. Endurance and stamina are two main qualities we are going
to targeting these next two weeks.
Week 9-
Monday: HEAVY WITH ENDURANCE
1. Squats 10 10 https:// Keep back

youtu.be/ straight
Dy28eq2Pjc
M
2. Leg Press 10 10 https:// Full range of
youtu.be/ motion
GvRgijoJ2xY
3. Leg 10 10 https:// full
Extension vimeo.com/ extension
201804435
4. Smith 10 10 https:// back
Machine youtu.be/ straight
Lunges glsjsPWwGb
0
5. Weighted 10 10 https:// maximum
Squat Jumps vimeo.com/ effort on
201978622 jump
6. Barbell Hip 10 10 https:// push
Thrusters vimeo.com/ through
201625429 heels
7. Barbell 10 10 https:// keep back
Good vimeo.com/ straight
Mornings 201630456
Thursday: Accessory- BANDED WITH HIGH VOLUME

1. KettleBell 35 3 https://
Banded vimeo.com/
Skaters vimeo.com/
201807216
Hydrant and vimeo.com/
Kickback 201978007
201806785
Clams + vimeo.com/
Wall Sit 201799888
Kickbacks 201630249
Karate Kicks vimeo.com/
201630675
8. Cable 15 4 https:// Keep Leg
Sidewinder vimeo.com/ Straight at
Kickbacks 201631639 all times
cable wire
10 Banded X 20 5 https://
Jumps vimeo.com/
201799606
Saturday
1. Box 15 3 https://
Crossovers vimeo.com/
201804129
Step-ups vimeo.com/
201804309
vimeo.com/ Landing,
201983365 Jump as
high as you
can
4. Weighted 20 3 https://
Side Lunges vimeo.com/
201983569

Deadlift 201979512 don't tilt
forward, use
legs
Banded vimeo.com/
Glute Raises 201632242
Donkey vimeo.com/
Kicks 201632545
Steps 10 each leg vimeo.com/
9. Iso Quad https:// Push
201803171 Heels
10 Banded 40 4 https:// Kick as high
Thigh Raise vimeo.com/ as you can
201980211
Week 10-
Monday: HEAVY WITH ENDURANCE
1. Squats 10 10 https://
youtu.be/
Dy28eq2Pjc
M
2. Leg Press 10 10 https://
youtu.be/
GvRgijoJ2xY
3. Leg 10 10 https://
201804435
Machine youtu.be/
Lunges glsjsPWwGb
0
Squat Jumps vimeo.com/
201978622
6. Barbell Hip 10 10 https://
201625429
Good vimeo.com/
Mornings 201630456
Thursday: Accessory- BANDED WITH HIGH VOLUME
Banded vimeo.com/
Skaters vimeo.com/
201807216
Hydrant and vimeo.com/
Kickback 201978007
201806785
Clams + Wall vimeo.com/
Sit 201799888
Kickbacks 201630249
201630675
Sidewinder vimeo.com/ straight at
Kickbacks 201631639 all times
cable wire
10 Banded X 20 5 https://
Jumps vimeo.com/
201799606
Saturday
1. Box 15 5 https://
Crossovers vimeo.com/
201804129
Step-ups vimeo.com/
201804309
vimeo.com/ Landing,
201983365 Jump as
high as you
can
Side Lunges vimeo.com/
201983569
Deadlift 201979512 don't tist
forward, use
legs
Banded vimeo.com/
Donkey vimeo.com/
Kicks 201632545
8. 5 Lateral 20 reps each 4 https://

Steps 10 leg vimeo.com/
9. Iso Quad https:// Push
Ham Bridges vimeo.com/ Through
201803171 Heels
10 Banded 40 4 https:// Kick As High
Thigh Raise vimeo.com/ As You Can
201980211
Weeks 11-12: Two more weeks. These weeks we’re going to push
ourselves to the limits. Burnouts and failures. This is when we’re going to really feel
the burn… We’ve been working to get here, and you should see the difference in
stamina and endurance by this point. We’re back to the Monday, Wednesday, Saturday
schedule.
Week 11-
Monday
1. Barbell 10-15 4-5 https:// Keep Back

Front Squats vimeo.com/ Straight
201802434
2. Barbell 12 each leg 4 https:// Keep Back
Front Back vimeo.com/ Straight
Lunges 201982584
3. Barbell 10 4 https:// Explode,
Jump Squats vimeo.com/ highest
201978622 jump
4. Leg Press 10-15 4 https://
youtu.be/
GvRgijoJ2xY
5. Sumo 12 3 https:// Keep Back
Deadlifts vimeo.com/ straight,
forward
6. Barbell Back 10 reps each 4 https://
Lunge to leg vimeo.com/
Step-up plus 201983155
Kickback
Banded 201802950 (15) SPEED .
Lateral 09 OR
Walks MODIFIED TO
YOUR
COMFORT
8. Iso Quad 20 4 https:// Push Off
Ham Bridges vimeo.com/ Your Heels
201803171
9. Barbell https:// Keep Back
Deadlifts 201802196
10 Banded 35 5 https:// steady pace
Elevated vimeo.com/
Squat Jacks 201984229
Wednesday
Incline vimeo.com/
Bench Glute 201632242
Raises
Kickbacks 201630249
Raises vimeo.com/
201631921
201630675

Straight vimeo.com/ Straight at
Sidewinders 201631639 all times
Kicks over vimeo.com/
Foam 201806486
Roller/
Dumbbell
with Ankle
Weights
7. Fire Hydrant 20 4 https://
+ Kickback vimeo.com/
201978007
Donkey vimeo.com/
Kicks 201632545
9. Banded X 30 3 https://
Jumps vimeo.com/
201799606
10 Cable 5 3 https://
Walkouts w/ vimeo.com/
Bands + 5 201979834
Squat jumps
Saturday
1. Romanian 12 5 https:// Keep back

201802196
2. Good 12 5 https:// Keep back
Mornings vimeo.com/ straight
201630456
3. Kettlebell 20 4 https:// Explode on
Squats with vimeo.com/ Jump
Jump 201980698
Sumo vimeo.com/ straight
Deadlifts 201979512

Bulgarian vimeo.com/ straight
Split Squats 201802694 (PAUSE AT
THE
BOTTOM
FOR ONE
SECOND)
6. Isolation 20 3 https:// slow
Hamstring vimeo.com/ contraction
Curl 201804957
Machine
7. Banded Dual 25 4 https:// Push
Heel vimeo.com/ Through
Thrusters On 201803775 Heels, Add
Box Weight to
make
tougher
(Dumbbells,
Plates)
8. Iso Leg 25 3 https:// Full
Extension vimeo.com/ extension to
201804628 top
9. Barbell Hip 25 4 https:// Push
201625429 Heel
10 Banded 15 3 https:// stay in place
Lateral vimeo.com/
Steps (Each 201807009
Leg)
Below, are listed some upper body routines that my

girls that I train daily go through. Perform these ON
THE DAYS WE DO NOT TARGET LEGS! These you will
have to search, but are all universal terms. Youtube
them and you will find plenty of videos to show
how its done.
Back/Chest:
- Hammer Strength Chest Press - 3 sets - 10 reps
- Pec Dec Fly Machine - 3 sets - 10 reps
- T-Row - 3 sets - 12 reps
- Wide Grip Lat Pull Down - 3 sets - 15 reps
- Flat Bar Cable Lat Pushdown - 3 sets - 10 reps
- Assisted Pull-Up Machine - 3 sets - 10 reps
- Push-ups - 3 sets - 10 reps
- Dumbbell Flat Chest Fly’s - 3 sets - 12 reps
- Dumbbell Bent Over Rows - 3 sets -12 reps
- Incline Dumbbell Chest Press - 3 sets - 12 reps
Arms/Shoulders:
- Barbell Skullcrushers - 3 sets - 15 reps
- Barbell Shoulder Press - 3 sets 12 reps
- Smith Machine Military Press - 3 sets - 12 reps
- Flat Bar Tricep Pushdown - 3 sets - 10 reps
- Seated Side Lateral Shoulder Raise - 3 sets - 12
reps
- Tricep Rope Extension - 4 sets - 15 reps
- Dumbbell Alternating Curls - 4 sets - 10 reps each
arm
- Barbell Close Grip Curls - 4 sets - 10 reps
- Dumbbell Hammer Curls - 3 sets - 12 reps
Back:
- Wide Grip Lat Pull Downs - 3 sets - 12 reps
- Barbell Bent Over Rows - 3 sets - 12 reps
- One Arm Dumbbell Rows - 3 sets - 10 reps each
arm
- Glose Grip Low Row - 3 sets - 10 reps
- Assisted Pull-up machine - 3 sets - 10 reps
- Hammer strength pull down machine - 3 sets - 10
reps
Shoulders/Chest:
- Seated Dumbbell Shoulder Press - 3 sets - 12
reps
- Seated Dumbbell Rear Shoulder Fly’s - 3 sets -
12 reps
- Seated Alternating Dumbbell Front Shoulder
Raises - 3 sets - 10 reps each arm
- Pec Dec Fly Machine - 3 sets - 10 reps
- Push-ups (on knees if necessary) - 3 sets - 10
reps
Arms:
- Dumbbell Alternating Curls - 3 sets - 10 reps each
arm
- Tricep Rope Push Down - 3 sets - 10 reps
- Tricep Rope Overhead Extension - 3 sets - 12
reps
- Flat Bar Cable Curls - 3 sets - 10 reps
- Dumbbell Hammer Curls - 3 sets - 10 reps
- Dumbbell Tricep Kickbacks - 3 sets - 10 reps
Arms/Shoulders:
- Ez-Curl Bar Bicep Curls - 3 sets - 10 reps - SUPERSET
Ez-Curl Bar CLOSE GRIP Bicep Curls - 3 sets - 10 reps
- Ez-Curl Bar SkullCrushers - 3 sets - 15 reps -
SUPERSET - Dumbbell Overhead Tricep Extension - 3
sets - 15 reps
- Seated Dumbbell Shoulder Press - 4 sets - 10 reps -
SUPERSET - Seated Dumbbell Front Raises - 4 sets - 8
reps each arm
- Tricep Rope Extension - 4 sets - 15 reps SUPERSET -
Tricep Rope Overhead Extension - 4 sets - 12 reps
- Alternating Dumbbell Curls - 4 sets - 10 reps -
SUPERSET - Alternating Hammer Curls - 4 sets - 10
reps
- Seated Dumbbell Rear Fly’s - 4 sets - 12 reps -
SUPERSET - Barbell Upright Rows
Full Body:
- Dumbbell Front Squats - 4 sets - 12 reps
- Flat Chest Dumbbell Press - 4 sets - 10 reps
- Standing Dumbbell Press - 4 sets - 10 reps
- Wide Grip Lat Pull Down (Behind the neck) - 4 sets - 12
reps
- Alternating Dumbbell Curls - 4 sets - 10 reps
- Tricep Rope Extension - 4 sets - 10 reps
- Smith Machine Upright Row - 4 sets - 10 reps
- Staggered Push-ups - 4 sets - 8 reps
- Hammer Strength Chest Press - 3 sets - 10 reps
- Smith Machine Military Press - 3 sets - 8 reps
- Smith Machine Bodyweight Skull Crushers - 3 sets - 8
reps

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GET A BOOTY OR DIE TRYING

IF YOU ARE TRYING TO BUILD A

If you are trying to lose weight while also

How to stay/keep yourself motivated:

Here are some Core/Ab workouts split into 6 weeks, do as

1. Squats With 10-15 4 https:// Thrust your

1. Dual Leg 10-15 4 https:// Focus on

7. Smith 10 3 https:// Focus on

1. Barbell Good 10 4 https:// Nice and

5. Hamstring 10 3 https:// Squeeze

9. Barbell 15 3 https:// Feet and

1. Squats With 10-15 4 https:// Keep knees

2. Banded 10-15 4 https:// STAY LOW

4. Sumo 10-15 4 https:// Back

5. Banded 50 3 https:// SQUEEZE

1. Dual Leg 10-15 4 https://

1. Barbell Good 10 4 https:// Keep Back

6. Iso Quad 25 3 https:// Push Through

1. Cable 20 4 https:// Keep Legs

3. Lateral 10 4 https:// Staying in

5. Straight Leg 20 4 https://

6. Squat Clams 30 4 https://

1. Front Squats 10-15 4 https:// Keep Back

6. Hack Squat 10-15 3

1. Barbell 10 4 https:// Keep Back

3. Lateral 15 reps each 4 https://

6. Squat Clams 30 4 https://

1. Front Squats 10-15 4 https:// Keep Back

6. Hack Squat 10-15 3

1. Barbell 10 4 https:// Keep Back

1. Box Squats 10-15 4 https://

2. Cable Walk- 7 steps out, 3 https:// Stay low

1. Sumo 10 4 https:// keep back

5. Banded Ice 15 3 https:// stay low!

7. Banded Wall 3 45 Seconds https:// Keep Feet

9. Barbell 15 4 https:// Keep Back

1. Box Squats 10-15 4 https://

2. Cable Walk- 7 steps out, 3 https:// stay low at

9. Incline 20 reps each 5 https:// INCLINE

1. Sumo 10 4 https:// keep back

5. Banded Ice 15 3 https://

7. Banded Wall 3 45 Seconds https:// Keep Feet

9. Barbell 15 5 https:// Keep Back

1. Banded Ice 20 reps each 4 https:// stay low!

2. 5 Lateral 20 steps 4 https:// stay low,

3. Banded Hip 10 4 https:// stay low,

1. Barbell 10-15 3-4 https:// Keep back

6. Dual Leg 10-20 4 https://

1. Heavy Kettlebell/ 15-20 3-4 https:// Explode on

10 Weighted Lateral 20 reps 4 https:// Stay Low!

1. Banded Ice 20 reps each 4 https:// Stay Low!

1. Barbell 1015 3-4 https:// keep back

1. Heavy Kettlebell/ 15-20 3-4 https:// Explode on

4. Barbell Hip 25 4 https:// push

Weeks 9-10: Third month. We are going to switch Wednesday back

1. Squats 10 10 https:// Keep back

Thursday: Accessory- BANDED WITH HIGH VOLUME