Week 1 Workouts: 28 Days To Your Best Booty!

28 DAYS TO YOUR BEST BOOTY!
WEEK 1 WORKOUTS
WEEK 1 WORKOUTS
3 Pre-Start Essentials
6 Week 1 Overview
7 Week 1 Goal Sheet
8 Day 1
11 Day 2
14 Day 3
17 Day 4
19 Day 5
22 Day 6
25 Day 7
2
PRE START ESSENTIALS
DO NOT Start the 28 day challenge until you have gone through this section thoroughly!
1) 28 DAY PREP
• Shopping list from Clean Eating Guidelines
• Food Prep
• Print off your Weight Record Sheet
• Print off your workouts
• Read your Exercise Manual or watch the online videos
2) ASHY’S PRE LIFTING MUST DO’S

1. Core Activation and Motor Control - Watch Ashy’s Core Essentials video before starting
2. Understanding Form - Watch Ashy explain correct form and how you can ensure you minimise injury
risk and maximise progress
3) FIRST LIFT TIPS FOR EACH EXERCISE

If you haven’t done a particular exercise before:
• Watch the video for each exercise you are not sure about, and let Ashy show you the correct form
• For the first set of each exercise, choose a weight you think you can do 15 reps of (this might be no
weight!). Lift the weight and keep going until you absolutely cannot lift anymore (or until you can’t
hold form as mentioned in Ashy’s form video).

Imagine you were being paid 1 million dollars for each rep you can get out! That is how hard you need
to keep going before stopping your lift. Adjust the resistance until the amount of reps you can achieve
when pushing hard and holding form equals somewhere between 12-15.
If you haven’t done one of the circuits before:

• Watch the video and let Ashy show you
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4) EQUIPMENT AND LOCATION OPTIONS:
Each day has a gym and home/park location option:
• If you don’t have access to a gym, don’t stress. By smashing it out at home or the park, you will still be
able to achieve the results you desire. As you get stronger, just choose the harder body weight options!
• If you are doing an exercise at home on a ‘Builder’ day and you can reach the desired amount of reps
easily but do not have any weights you have two options:
o Choose a more advanced body weight option
o Add some weight with whatever you have got at home
- Add bottles of water or anything heavy into a back pack and wear this while doing squats etc
- Invest in a 10kg and 20kg kettle bell, dumb bell or weight plate
- Change to a basher session...although if you are an A girl then adding resistance is key.
5) EQUIPMENT RECOMMENDED FOR BEST RESULTS

• Skipping Rope
• Access to a gym or a squat rack / smith machine
• Weights or Kettle Bells to 20kg (weight plates, weight vest or home objects)
• Foam Roller

All sessions can be done with just body weight
6) SWITCH IT UP DAYS
Please understand you may get sore (this is a good thing), and some days it will be better for you to do one
of the below options instead of the set program. As long as you do your Fat Burning Walk (FBW) and/or one
of these options you will still be on track. There are 4 options for missing one of the designated Booty
Challenge workouts:
a. Do an upper body or core substitute day (find some example programs in the Subsitute Session PDF)
b. A FBW double up (2 x Fat Burning Walks)
c. A bender session (to release your tired muscles). Watch the video of Ashy’s Total Body Yoga Release
on your phone while you do a full body yoga session that will re-lengthen your muscles and have them
feeling fresh for tomorrows workout
d. Have a rest day and focus on your nutrition. Being extra clean and mindful of ensuring your energy
intake needs to be less than when you are exercising. Ensure you drink your minimum water
requirements, ensure you get a minimum 8 hours sleep, and have a protein shake as one of your
meals or snacks. Recovery is important if you are having a rest day so that you can be raring to go
tomorrow!
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7) LEARN HOW TO FILL IN YOUR WEIGHT RECORD SHEET FOR BUILDER DAYS
This record sheet will help track your progress like a pro, and allow you to see not just how hot your booty is becoming, but just
how strong!
Step 1: Print off a weight record sheet
Step 2: Write down the exercises you will be performing from the program
Step 3: Where it says set ___ | ___ the first blank space is where you write the weight you are lifting for this set, and the second
is where you write the reps you completed.
Step 4: Write any notes about things you may have learned, struggled with or were really proud of!
* See page 20 to learn about the different training phases.
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WEEK 1 OVERVIEW
Ensure you stick to each of these points throughout the first week for maximum results!
Clean Eating Non Negotiables

• Limit refined sugars
• 2-3L of water per day
• Limit starchy carbs after breakfast
• Small portion of protein with every meal or snack
Exercise Non Negotiables

1. 1 x 60min FBW (Fat Burning Walk) every day on top of your standard session: You can do this either
before your session, after your session or at opposite ends of the day IE FBW in morning or evening
2. 1 x BW (Booty Workout) – OR if you are too sore SWITCH IT UP. You have 4 options:
a. An upper body sub day
b. A FBW double up (IE 2 x fat burning walks)
c. A Booty challenge bender session (to release your tired muscles)
d. Have a rest day and focus on your nutrition. Being extra clean and mindful of
ensuring your energy intake needs to be less than when you are exercising.
The Basics
• Your level of fitness and experience will dictate how you progress through the program.
• If you are feeling sore there is always an option (see exercise non negotiables above)
• If you skip a session, don’t waste time beating up on yourself... let it go and get straight back on the
horse the next day.
• If you have a blow out on your diet, let it go (it can’t be changed) and focus on what you can do about
it. The key to success is consistency and balance.
The Basic Exercises

If you have never exercised before or if you are not an exercise professional, please watch the videos, and read
the exercise manual for how to perform these correctly. Form is the absolute key to your long term success.

e m ber!
Rem
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Date: to Week 1
My motto for the week:__________________________________________________________

____________________________________________________________________________
Positive affirmations for the Week:________________________________________________

____________________________________________________________________________
____________________________________________________________________________
Training Goals:
Number of sessions I WILL attend:________________________________________________
Training goals/focus for the week:_________________________________________________

____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
Nutrition Goals:
Max number of ‘sometimes’/treat/cheat meals/foods/drinks, I plan to consume:
Nutrition goals/focus for the week:

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

____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
This week I am grateful for:

____________________________________________________________________________
____________________________________________________________________________
This week I am letting go of:

____________________________________________________________________________
____________________________________________________________________________
This week I am taking charge of:

___________________________________________________________________________
____________________________________________________________________________
My commitment rating to make things happen this week is: ____/ 10
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DAY 1: Overview
CLEAN EATING NON-NEGOTIABLES EXERCISE NON-NEGOTIABLES
• Limit refined sugars 1. 1 x 60min FBW (Fat Burning Walk):
• 3L of water You can do this either before your session, after
• Limit Starchy Carbs after breakfast your session or at opposite ends of the day IE
• Small portion of protein with every meal or snack FBW in morning or evening
2. 1 x BW (Booty Workout)

DAY 1: Essentials
GYM OR HOME GYM
TIPS / BOOTY BOOSTER

THE WORKOUT ROM / SESSION GOAL
Personalise or Step It Up
Ashy’s Dynamic Warm Up
Today’s Workout: 30 Minute Max Out

For each of the exercises today, complete a Warm Up Set first with a light weight (or no weight) and correct form. I then
want you to choose a weight you think you can do 15 reps with. For the second set, lift this weight and keep going til you
absolutely cannot lift anymore. Adjust until this equals somewhere between 12-15 repetitions. If you couldn’t get to 15 reps
with your body weight, then this is your starting point. Each set do as many as you can with good posture, control and range.
You will be surprised how quickly your strength will increase as long as you hold form!
Standard Body Weight Squats If you can make 20 standard body No Boosters
Reps: 20 weight squats easily, you can move
Sets: 1 onto the below program as is.
If you were unable to do these, then

continue on, but please start with no
weight or very light weight and slowly
build up over time.
Kettle Bell(Kb) or Dumbell (Db) Squats ROM Goal: As low as you can while Start light (or even with no weight),
Reps: 12-15 maintaining straight spine. but add more weight or a weight vest
Sets: 4 if you can hit the rep goal with good
Rest: 45 seconds between sets form.
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DAY 1: Essentials cont.
GYM OR HOME GYM
BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Leg Press: ROM Goal: 90˚ angle at knees Feet at top of plate and weight through
Reps: 15 Remember your lifting tips. heels for maximum glut and hammy
Sets: 4 activation. 3 second count on eccen-
Rest: 45 Seconds between sets tric (remember this is the part where
the plate is being lowered towards
you) and 1 second on the concentric
(pushing the plate away from you)
Db Reverse Lunge ROM Goal: Back knee just off the Really try to feel your butt and
Reps: 12 each leg ground (but this can be reduced if you hamstring doing the majority of the
Sets: 4 aren’t strong enough to maintain your work. As you lift push through your
Rest: 45 seconds control and posture). heels to help activate and feel these
muscles.
Smith Squat As deep as you can maintain neutral No Boosters

Reps: 12 spine ( check yourself out side on in
Sets: 4 the mirror. As you squat down you will
Rest: 45 seconds between each leg notice as you go lower there will be a
point where your pelvis tucks under
and your spine changes. This is where
you will go down to).
HOME OR PARK
Option 1:
Your choice of either a ‘Basher’ or ‘Burner’ session from any of the days in this program.
Option 2:
Wide Leg Wall Squat: Sets: 4, Work Period: 1 minute, Rest Period: 45 sec
Reverse Lunge: Sets 4, Reps: 15 each leg, Rest period: 45 seconds between sets
Split Squat (front foot Elevated): Sets: 4, Reps: 15 each leg, Rest Period: 45 secs
Single Leg Butt Raise: Sets: 4, Reps: 15 each leg (5 second isometric hold at the top of each repetition)
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How your Weight Sheet Should Look after day 1:
Remember your first set is a really light weight and you don't write it down. This set
is just to gauge where you are at.
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DAY 2: Overview

DAY 2: Booty Basher

GYM OR HOME GYM
BOOTY BOOSTER
Ashy’s 150 AMRAP Kettlebell Deadlift: Advanced Option:

1. 50 x skips (or star jumps) as Hinge from the hips. Minimal bend Add weight to squat and curtsy
fast as possible in the knees and no movement of (hold at your chest).
2. 15 x Kettlebell Deadlift your shins. Fight to keep your spine in
Weight: heavy enough to be neutral and if doing correctly you will Change the 30 step ups to 30 high box
able to just lift 20 in a row feel in your butt and hammys. If there step downs (really making it tough to
3. 40 x Lateral Hops is any pain in your lower back, check get back up).
4. 10 x Squat + Curtsy your form cues in the video or exercise
5. 30 x Step Ups (small step, fast) manual. Add 5kg weight to the Turkish get ups.
6. 5 x Modified Turkish Getups
Modified Turkish Get Up:
Repeat as many times as you can in Resist the temptation to relax at the
15 minutes. bottom. Jump straight back up!
Each full rotation = 150 reps, so

count up your reps at the end to
give you a total to beat next time!
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DAY 2: Booty Basher cont.
GYM OR HOME GYM
BOOTY BOOSTER
5 min Killer Cardio Intervals (KCI) Believe in yourself and keep moving! A’s: Don’t do the KCI circuit. Also do
1 minute ride/row/run/skip recovery not do the Optional Bonus Section at
the end of today’s workout.
Then...
30 seconds flat out & 10 seconds easy

Repeat the second part for 4 minutes
(6 rotations)
Ashys Mini Butt Burner Butt Raise: No Boosters

Butt Raise x 30 seconds Squeeze pilate ring, ball or towel
(with adduction activation) between legs.
Wide Leg Squat Pulse x 30 seconds
Rest: 30 seconds
Repeat: 4 times
RFT Challenge Double Pulse Wide Leg squat Jump: RFT Challenge Advanced Option:
1. 10 x Double Pulse Wide Leg Squat Before jumping back up ensure you do Add Dumbbells held at your shoulders
Jumps 2 pulses at a 90˚ ROM. during the squat jumps.
2. 30 x Mountain Climbers
Start the stop watch at the beginning Repeat 10 times instead of 5.
Repeat 5 times, as soon as you are of this set and write down your score
finished you are done for today. to try and beat later!
Well Done!
Optional Bonus Section A’s: Do not do the Optional Bonus.

30 min treadmill or run challenge!
Run for 4 minutes, then do 10 knee

push ups, 10 split lunges and repeat for
30 minutes.
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HOME OR PARK
Same as Day 2 Gym Program. Remember your options if you have no equipment.
Adding weight :
Only start adding weight when you can do the exercises with perfect form (Posture, Control, Feel, Range of Movement),
and you feel like you need to push harder.
It is common when people start adding weight that they start 'reducing their form'. Please make 'perfect form' and not '
extra weight' your focus for week 1.
If you feel you are ready to add weight to your workout, try these options:
• Add bottles of water or anything heavy to a back pack and make your own resistance
• Add clothes to a backpack/suitcase
• Use anything heavy around the house you can lift safely
• Invest in a 10kg and 20kg kettlebell, dumbbell or weight plate
13
DAY 3: Overview
• Limit starchy carbs after breakfast your session or at opposite ends of the day IE

If you are really sore today, don’t worry this is normal it means you have been pushing hard! Congrats! Feel free to ’Switch It Up’
today, and do day 4 today and Day 3 Workout tomorrow instead.
DAY 3: Booty Builder

GYM OR HOME GYM
BOOTY BOOSTER
Smith Squat Beginner ROM: 75˚ - 90˚ A’s: Really focus every session on
Rep Goal: 15 getting protein into you within 20
Sets: 3 Experienced ROM: as deep as you can minutes after your workout!!
Rest: 45 seconds between each set maintain neutral spine 'A's with Gym experience and who are
confident with the exercises, change
Advanced: try to raise heels and go on your 'rep goal' to 10. This means you
toes at the top of your lift (so some MUST increase the weight used on
extra calf activation), but remember Day 1.
to press back into heels and focus on
hammys and gluts for the rest of lift.
Smith Split Squat ROM Goal: 90˚ knee bend Advanced: Use a barbell instead of a
(front foot elevated 10cm - 20cm) smith machine.
Really try to feel the butt and hammys
Rep Goal: 15 on your front leg doing the most work Intermediate: Stick with the smith
Sets: 3 here. machine until you can squat at least
Rest: 45 seconds between each leg 70% of your body weight.
Beginner: Stick with smith machine

squat and split squat until week 3 at
least. Stay light and focus on form
(posture, control, feel, range).
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DAY 3: Booty Builder cont.
GYM OR HOME GYM
BOOTY BOOSTER
Deadlift: Barbell or Kettlebell ROM Goal: Down to wherever you can No Boosters
Rep Goal: 15 maintain neutral spine and the feeling
Sets: 3 of strength in your hammys and butt.
Rest: 45 seconds
If your lower back starts to hurt, reset,
reduce range, squeeze your butt more
and ensure you aren’t rounding as you
lower.
Leg Press Eccentric and Power ROM Goal: 70˚ - 90˚ knee bend Remember to place your feet towards
5 sec on the way down (eccentric the top of the foot plate in order to
phase), 1 second fast push up target your hammy’s and gluts more.
(concentric phase)
Rep Goal: 15
Sets: 3
Rest: 30 Seconds between sets
Super Set Finisher This is the last exercise for today’s On your butt raise, push your weight
1. Db Reverse Lunge: 10 reps left leg workout, ensure you maintain form through heels and wiggle toes to
2. Single Leg Butt Raise (hold weight and focus right til the end! maximise hammy activation.
plate on top of thighs): 10 reps
left leg
Repeat on other leg

Sets: 3 (no rest in between)
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HOME / PARK
Equipment Required
Same as Day 3 Gym Program with the following adjustments:
Smith Squat, Smith Split Squat, Deadlift, Super Set Finisher:

Replace the smith machine with a barbell, kettle bell or dumbbell. Alternatively, a back pack filled as heavy as is comfortable
for you to lift. Anything heavy that is comfortable to lift could be used as a replacement Dumbbell.
Leg Press:
Swap to start learning the Single Leg Deadlift, Complete Turkish Get Up, Kettle Bell Deadlift and Kettle Bell Swing (as an non
gym exerciser, these are your number 1 exercises to maximise functional strength and shape your booty!).
Watch the Videos before trying them and start with 5kg weight for both. Unlike the modified Turkish get up where your
focus is speed, in these exercises your focus is control and posture.
Reps: 12
Sets: 2-3
HOME / PARK
No Equipment Required
Option 1:
Do your choice: Either a ‘Basher’ or ‘Burner’ session from any of the days
Option 2:
• Wide Leg Wall Squat: Sets: 4, Work Period: 1 minute, Rest Period: 45 sec
• Reverse Lunge: Sets 4, Reps: 15 each leg, Rest Period: 45 seconds between sets
• Split Squat (front foot elevated): Sets: 4, Reps 15 each leg, Rest Period: 45 secs
• Single Leg Butt Raise: Sets: 4, Reps: 15 each leg (5 second isometric hold at the top of each repetition)
CARDIO SUB
The Skip and Jog

• 5 minutes skipping of your choice (straight, running man, alternate legs, cross overs, double unders)
• 5 minutes jogging
• Repeat 3 times
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DAY 4: Overview

DAY 4: Booty Burner & Bender

GYM / HOME GYM / HOME / PARK
BOOTY BOOSTER

+ 1 leg balance: 1 minute each leg
Burn Baby Burn SL Deadlift: B’s: Add a 30 minute Run or Cycle

1. Single Leg Deadlift : 1 minute left side Hold in the T shape for 5 seconds. before the session (if you have time).
2. Plank: 30 seconds
3. High Heel Squat Hold: 1 minute Refuse to let the moving leg touch the
4. Plank: 30 seconds floor through the entire exercise.
5. Crescent Lunge Hold: 1 minute
7. 1 Leg Balance Series:
leg front, leg side, leg behind
(see video): 1 minute
Repeat on right leg
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DAY 4: Booty Burner & Bender cont.
THE WORKOUT: OPTION 1 THE WORKOUT: OPTION 2 CARDIO SUBSTITUTE OPTION
BOOTY BENDER BOOTY BENDER REPLACES BOOTY BENDER

Ashy’s Yin Yoga Series Ashy’s Foam Roller Release 30min treadmill or run challenge
Watch the video to learn the flow Watch the video to learn the flow
Beginner challenge:
1 – Kneeling hip series 1. Hip Flexors, Quads: Up and down, 1. 1 min slow
Down dog transition to 3 legged dog when hit tight spot (bend and 2. 30 seconds 70% intensity
Swan (right leg) transition extend) 1. 30 seconds 90% intensity
Down dog 2. Repeat for 30 mins
Swan Left leg transition to dragon series 2. ITB
Advanced Challenge:
Dragon 3. TFL :Turn hips slightly on quad 3. 30 seconds slow
Warrior Dragon stretch 4. 1 minute 70% intensity
Triangle 5. 45 seconds 90%
Lizard 4. Adductors: almost in plank 6. Repeat for 30 minutes
Down dog transition to 3 legged dog position, straddle roller
Repeat Dragon series on the other leg
5. Gluts and Piriformis: Sit on it and
Down dog (walking dog) cross leg, then drop leg down and
Walk feet to toes roll on it (and an extend leg if you
Sit / lie in savasana like)
2 – Seated and lying series 6. Hamstrings: from butt to just over

Reclining eye of the needle knee. Can do one leg to increase
Reclining spinal twist tension.
Repeat on other side and then grab
your pilates band (or just a towel) for 7. Calf: straight, inside, outside (IE
next series side to side). Big circle with lower
foot when on sore spot.
Reclining big toe (use band)
Big toe lateral leg Variation (band) 8. Shins/Peroneals (runners, heels):
Straight leg spinal twist (band) Prone kneeling position, cross leg
Repeat on other side across body so roller is on shin.
Wind Removing pose

Happy baby
Optional move to plow pose (feet
touching floor behind head) or just
hold happy baby
Roll forward gently into butterfly
Seated head to knee
Seated separate leg
Savasana
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DAY 5: Overview

DAY 5: Booty Basher

BOOTY BOOSTER
Walk the Talk Walking Lunge: No Boosters

Choose 2 weights IE a 10kg plate and Each step forward ensure you still press
5kg plate or 5kg and 2.5kg down into the heel of your front leg
First set is heaviest weight, second and drive the movement forward with
is lightest, on the last set it is body your front leg strength too.
weight.
3 Directional Lunges:
1. Walking lunge x 20 lunges Watch the video. Perform the left,
2. 3 Directional lunge x 10 lunge right and central lunge before stepping
walks (30 movements) forward onto your next leg.
3. Rotation Lunge x 10 lunges
4. Ultimate Lunge x 10 lunges
(5 a side)
• Repeat at lighter weight

• Repeat at body weight
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GYM OR HOME GYM
BOOTY BOOSTER
Jumpin Jumpin Bench Straddle Squat Jump: Experienced A’s who have done the
1. Bench Straddle Squat Jump Watch video for correct form - Wide majority of exercises in the ‘jumpin
2. Can Cans Squat over bench or step , Jump and jumpin circuit’ - Add weight to
3. Squat Jump (forward/Back) land both feet on bench, Jump down exercises 1, 3 and 5. Aim for control
4. Bear Walks and squat till your bum hits the bench and depth instead of speed
5. Switch lunge jumps (add weight for advanced).
(or split squats for begineers)
6. 20m Shuttle Run x 5 or
100 skips or 100 hussles
Repeat for 10 minutes
Burpee EMOM (8 minutes) If you fail to get them out in the round, No Boosters
Every minute on the minute, complete the next round your total goes down by
the following: 1 (eg. 4 for beginner or 9 for advanced
etc). Your goal is to finish the 8 minutes
1. Beginners: 5 Hand release on the number you started on!
Burpees and 5 Butt Raises (see
video).
2. Advanced: 10 Hand release
Burpees and 5 Butt Raises
The Turkish Get Up Watch the video first and practice at No Boosters
home before trying in public! This is
Start on 5kg weight one of the most beneficial and difficult
• 10 x TGU exercises on Earth.
• 3 minutes cardio at 60% intensity
(run, skip, bike, row)
• 8 x TGU
• 3 minutes cardio at 75%
• 6 x TGU
• 1 minute cardio at 100%
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HOME / PARK
No equipment required
Same as Day 5 Gym Program using body weight
CARDIO SUB
No equipment required
Gym:
30 minute Jog/Walk Mix or Cycle
Fast/Slow Mix:
Jog 2 minutes (at a pace you can just maintain for the 2 minutes) then walk 1 minute.
Repeat 10 times and cool down stretch.
Home/Park:
30 minute Jog/Walk
Fast/Slow Mix: Jog 2 minutes (at a pace you can just maintain) then walk 1 minute.
Repeat 10 times and cool down stretch.
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DAY 6: Overview

DAY 6: Booty Builder

BOOTY BOOSTER
Time to start stepping it up weight wise!!

You had better not be still lifting the same weight as you did in the first 'Booty Builder' session.
It is really easy to get into the habit of going through the motions when we train,
but if you do you won’t get the results you desire. Try to push every rep to your best ability.
Smith Squat Beginners ROM Goal: 75˚ - 90˚ All B’s: Keep rep range at 15
Rep Goal: 10 (endurance phase), but ensure you are
Sets: 3 Experienced ROM Goal: as deep as you only just able to get 15 out.
Rest: 45 seconds between each set can maintain neutral spine Your last set must be done to absolute
failure eg. don’t stop at 15 reps unless
you absolutely cannot go any further
OR you lose form.
Lets move your rest period from 45

seconds down to 30!
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GYM OR HOME GYM
BOOTY BOOSTER
Smith Split Squat You’ve got this! B’s remember your boosters for today!
(front foot elevated 10cm - 20cm)
Sets: 3
Rep Goal: 10
Rest: 45 seconds between each leg
Deadlift: Barbell or Kb ROM Goal: Down to wherever you can B’s remember your boosters for today!
Sets: 3 maintain neutral spine and the feeling
Rep Goal: 10 of strength in your hammys and butt.
Rest: 45 seconds If your lower back starts to hurt, re-set,
reduce range, squeeze your butt more
and ensure you aren’t rounding as you
lower.
Leg Press Eccentric and Power Remember your lifting tips B’s remember your boosters for today!
5 second slow lower on the way down
(eccentric phase), 1 second fast push
up (concentric phase)
Rep Goal: 10
Sets: 3:
Rest: 30 seconds between sets
Drop Set Demolition This is the last workout for today, make B’s remember your boosters for today!
1. Kb/db Sumo Squat (20kg) x 10 sure you go home without any regrets!
2. Jumping Jacks x 10
3. Cross Over Jumps
Repeat 3 more times (4 sets total),
dropping the Kb weight slightly each
time
No rest in between sets
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HOME / PARK
Equipment Required
Same as Day 3 Gym Program with the following adjustments:
Smith Squat, Smith Split Squat, Deadlift, Super Set Finisher:

Replace the smith machine with a barbell, kettle bell or dumbbell if that is all you have.
At worst a back pack filled as heavy as possible, or anything heavy that is comfortable to lift could be used as a replacement
Dumbbell.
Leg Press:
Swap for Single Leg Deadlift, Complete Turkish Get Up, Kettle Bell Deadlift and Kettle Bell Swing (as a non gym
exerciser, these are your number 1 exercises to maximise functional strength and shape your booty!).
Watch the Videos before trying them and start with 5kg weight for both. Unlike the modified Turkish get up where your focus
is speed, in these exercises your focus is control and posture.
Reps: 12
Sets: 2-3
HOME / PARK
No Equipment Required
Option 1:
See the home/park section above and try to use any object at home that you can lift safely and comfortably that will add
weight to your training. Back packs, suit cases with handles, get a bag and fill with sand.
Resistance is the absolute key in the 'Booty Builder', so I would recommend you investing in some weights soon, or read your
exercise manual for other options or ways to make your own inexpensive options.
Option 2:
Substitute a 'Booty Basher' session or 'Cardio Sub Class' instead.
'A' girls who struggle to add muscle, remember to add rest periods to a 'Basher' session and cut any high intensity cardio
options and replace with rest.
Option 3:
Just do body weight, and control each movement more. Make each rep slower, so that the intensity increases without
adding weight.
CARDIO SUB
FBW - 1 Hour Fat Burning Walk at moderate intensity
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DAY 7: Overview

DAY 7: Booty Basher & Bender

GYM / HOME GYM
BOOTY BOOSTER
Stairway to Booty Heaven The goal of the stairway session is A’s: Refuel IMMEDIATELY after training
Keep increasing the reps each round to not only complete the exercise within 20mins you need protein and
until you cannot complete them within the minute, but to add an extra some carbs.
within your 1 minute timeline rep in the next minute until you cannot
complete the task, for example:
1 metre Frog jumps Minute 1: 10 reps
Rep Start: 10 Minute 2: 11 reps
Time: 1 minute continuous rounds Minute 3: 12 reps
Sets: Keep adding 1 rep every minute Until you can’t get it out!!
until you cannot complete the rep goal
in the 1 minute timeline. If you finish
your reps before the minute ends you 1 metre Frog Jumps
get to rest. Mark a line 1m apart
In a wide squat, jump forward a
minimum 1 metre, spin around quickly
and jump back over the line. If you
do not make the distance the jump
doesn’t count to your total.
This circuit starts slow, but quickly be-

comes tougher and tougher and ends
quickly
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DAY 7: Booty Basher & Bender Cont.
GYM OR HOME GYM
BOOTY BOOSTER
Skip Stop Try to not drop the weight you started A’s: In the skip stop circuit, rest instead
• Weighted Wall Squat (10 seconds) with. of skipping.
+ Skipping Standard (50 seconds)
• Weighted Wall Squat (20 seconds)
+ Skipping Boxers (40 seconds)
• Weighted Wall Squat (30 seconds)
+ Skipping Double Unders or High
Knees x 30 seconds
• Wall squat (40 seconds) +
Skipping Standard (20 seconds)
Repeat for 3 rounds
Beast Mode (5 min circuit) Each rotation goes up in burpees and Advanced girls: Try the boomerang
• 1 x Burpee or 1 x Boomerang modified gets ups until you hit 10 reps. burpee instead. (please watch the
Burpee (forward Jump and 180) Then go back down until time is up... video first)
• 1 x 20m Shuttle Sprint 1,2,3,4,5,6,7,8,9,10,9,8 etc
• 1 x Modified Get Up
• 20 x Lateral Hops or 20 x Lateral
Tuck Jump Hops (advanced)
26
DAY 7: Booty Basher & Bender cont.
THE WORKOUT: OPTION 1 THE WORKOUT: OPTION 2
BOOTY BENDER BOOTY BENDER

Ashy’s Yin Yoga Series Ashy’s Foam Roller Release
Watch the video to learn the flow Watch the video to learn the flow
1 – Kneeling hip series 1. Hip Flexors, Quads: Up and down,

Down dog transition to 3 legged dog when hit tight spot (bend and
Swan (right leg) transition extend)
Down dog
Swan Left leg transition to dragon series 2. ITB
Dragon 3. TFL :Turn hips slightly on quad

Warrior Dragon stretch
Triangle
Lizard 4. Adductors: almost in plank
Down dog transition to 3 legged dog position, straddle roller
Repeat Dragon series on the other leg
5. Gluts and Piriformis: Sit on it and
Down dog (walking dog) cross leg, then drop leg down and
Walk feet to toes roll on it (and an extend leg if you
Sit / lie in savasana like)
2 – Seated and lying series 6. Hamstrings: from butt to just over

Reclining eye of the needle knee. Can do one leg to increase
Reclining spinal twist tension.
Repeat on other side and then grab
your pilates band (or just a towel) for 7. Calf: straight, inside, outside (IE
next series side to side). Big circle with lower
foot when on sore spot.
Reclining big toe (use band)
Big toe lateral leg Variation (band) 8. Shins/Peroneals (runners, heels):
Straight leg spinal twist (band) Prone kneeling position, cross leg
Repeat on other side across body so roller is on shin.
Wind Removing pose

Happy baby
Optional move to plow pose (feet
touching floor behind head) or just
hold happy baby
Roll forward gently into butterfly
Seated head to knee
Seated separate leg
Savasana
27
CONGRATULATIONS! ONE WEEK DOWN!
NEXT STOP... WEEK 2 WORKOUTS
www.bootytransformation.com

Week 1 Workouts: 28 Days To Your Best Booty!

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Week 1 Workouts: 28 Days To Your Best Booty!

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28 DAYS TO YOUR BEST BOOTY!

2) ASHY’S PRE LIFTING MUST DO’S

3) FIRST LIFT TIPS FOR EACH EXERCISE

If you haven’t done one of the circuits before:

5) EQUIPMENT RECOMMENDED FOR BEST RESULTS

b. A FBW double up (2 x Fat Burning Walks)

Step 1: Print off a weight record sheet

* See page 20 to learn about the different training phases.

Clean Eating Non Negotiables

Exercise Non Negotiables

The Basic Exercises

My motto for the week:__________________________________________________________

Positive affirmations for the Week:________________________________________________

Number of sessions I WILL attend:________________________________________________

Training goals/focus for the week:_________________________________________________

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

Nutrition goals/focus for the week:

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

TIPS / BOOTY BOOSTER

Ashy’s Dynamic Warm Up

Today’s Workout: 30 Minute Max Out

If you were unable to do these, then

Smith Squat As deep as you can maintain neutral No Boosters

DAY 2: Booty Basher

Ashy’s Dynamic Warm Up

Ashy’s 150 AMRAP Kettlebell Deadlift: Advanced Option:

Each full rotation = 150 reps, so

30 seconds flat out & 10 seconds easy

Ashys Mini Butt Burner Butt Raise: No Boosters

Wide Leg Squat Pulse x 30 seconds

Optional Bonus Section A’s: Do not do the Optional Bonus.

Run for 4 minutes, then do 10 knee

DAY 3: Booty Builder

Ashy’s Dynamic Warm Up

Beginner: Stick with smith machine

Repeat on other leg

Same as Day 3 Gym Program with the following adjustments:

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

The Skip and Jog

DAY 4: Booty Burner & Bender

Ashy’s Dynamic Warm Up

Burn Baby Burn SL Deadlift: B’s: Add a 30 minute Run or Cycle

Repeat on right leg

THE WORKOUT: OPTION 1 THE WORKOUT: OPTION 2 CARDIO SUBSTITUTE OPTION

BOOTY BENDER BOOTY BENDER REPLACES BOOTY BENDER

2 – Seated and lying series 6. Hamstrings: from butt to just over

Wind Removing pose

DAY 5: Booty Basher

Ashy’s Dynamic Warm Up

Walk the Talk Walking Lunge: No Boosters

• Repeat at lighter weight

Repeat for 10 minutes

Same as Day 5 Gym Program using body weight

DAY 6: Booty Builder

Ashy’s Dynamic Warm Up

Time to start stepping it up weight wise!!

Lets move your rest period from 45

No rest in between sets

Same as Day 3 Gym Program with the following adjustments: