E!

INTRODUCTION - PLEASE READ M

1
 E!
INTRODUCTION - PLEASE READ M

3 Welcome
4 Overview
5 Let’s Get Started
6 Find Your Motivation
7 Body Profile
8 Nutrition
9 Inspiration & Focus
14 Progress & Goals
17 28 Day Breakdown
18 Workout Terms
21 Training Phases
22 Different Session Types

2
WELCOME
Welcome to Ashy’s Booty Challenge. This program
has been designed by Ashy Bines and her team of
transformation specialists to help transform your
legs and butt into your ultimate booty combo.
In just 30 minutes a day you will sculpt out a new
shape you simply couldn’t believe was possible!

Hi I’m Ashy Bines, I want to When you do your body profile

personally welcome you to the Booty
Challenge and explain why I have put
this program together.
As you know I have shared my
secrets to getting the bikini body
you have always wanted in my Clean
Eating Diet Plan. I maintain my figure
using the Clean Eating Guidelines
and follow it strictly in preparation
for photoshoots or big events.
However as you know, nutrition is
only one side of the package and
I am now sharing the secrets of my
personal fitness program with you
all as well! Over the last five years I
have been working with some of the
leading strength, fitness, pilates and
yoga teachers to optimise my results,
whilst keeping me strong and injury
free.
After almost 20,000 requests from
girls all over the world to share my
workouts, I decided they shouldn’t
remain a secret anymore.
on page 7, you will see I am an 'A'
girl. This means I have had to work
really hard to get the booty I am now
proud of!
Many people may think I have simply
been blessed with great genetics. I
admit I am lucky in some ways, but
unlucky in others. I have definitely
had to spend a lot of time in the gym
building muscle on my legs and butt
to get the results I have today.
Without that hard work, my butt
would be flat and my legs dimpled
and lacking tone. This program is
going to help you work with your
genetics to achieve a tight, toned
toosh and legs.
We are all here to support each
other along the way and I can’t wait
to see and hear about your results!
Ashy xx
@ashybines

3
 JEANS POP ?
ARE YOU READY TO MAKE YOUR
ARE YOU READY TO MAKE SHORT SHORTS YOUR BFF?

ARE YOU READY TO EMBRACE BIKINI BOTTOMS?

OVERVIEW
This program has been designed by Ashy Bines and her team of transformation
specialists to help transform the legs and butt of any girl into her ultimate
booty combo!

In just 30 minutes a day you will begin to sculpt out a new shape you
simply couldn’t have believed was possible. Let’s be honest, we aren’t about
to make any false promises or lead you to believe you can get a booty like
Beyonce if your genetics are like Kate Moss!

But what the Booty Challenge will do is ensure you sculpt the optimal booty
and leg combo for your body type and personal needs.

#NOPHOTOSHOP #NOFILTER
From this to this

Not this to this

4
 LET’S GET STARTED
The Booty Challenge is
comprised of a group of strong,
empowered women who are
confident about their bodies,
confident about who they are,
clear on what they want and
also just happen to have a
totally rockin booty and set of
legs they have earned and are
Step 1
Find your Motivation!
Identify your body type and the booty
you want to aim for.
Step 2
Complete your body profile
Read the modifications you may need
to make to your plan to optimise your
personal results.

proud of!
Step 3
So let’s get sculpting! Read your diet plan
Modify slightly if required, based on
your body profile feedback.

Step 4
Set your goals

AIN
TR ...SMART Create your vision board.

Step 5
T
IS E PLAN F OR LEGS & BUT Track your progress
28 DAY EXERC
& Take Action!
n y w o m e n struggle Take your before photos. That’s right,
ma
e k e y areas that lets get this happening!
Targe t th
a y B o o ty Challenge
’s 28 D
with! Ashy b oth gym a
nd
o u ts fo r
aily work
provides d r th e plan to s
uit
e n ta il o
can ev
home. You
type!
your body

5
 STEP 1 FIND YOUR MOTIVATION
Find pictures of Women with similar body shapes to you. This will help you to start visualising the booty
and legs you want to achieve. Like we said before, each of us have some amazing and different genetics!
The goal of the Booty Challenge is to maximise your genetic potential! A fun way to do this is find out which
body type you are. Read the descriptions below and choose the body type that describes you best.

Inverted Triangle Apple

Celeb examples: Angelina Celeb examples: Drew
Jolie, Libby Tricket Barrymore, Catherine Zeta
Shape: Bigger up top with Jones, Susannah
broad shoulders and/or Constantine
buxom bust and a Shape: Well-proportioned
comparatively smaller waist and carries weight around
and hips. Athletic Build. the midsection.

Straight Pear
Celeb examples: Jennifer Celeb examples: Beyonce,
Aniston, Julia Roberts, Kelly Clarkson
Keira Knightly Shape: Bottom heavy,
Shape: Features classic lines, bigger around the hips
pretty much straight up and and bottom than the bust
down, giving an elegant region.
form.

Hourglass Diamond
Celeb examples: Scarlett Celeb example: Kate
Johansson, Marilyn Munroe Winslet
Shape: A smaller waist with Shape: Narrow shoulders
a fuller bust and bottom. and hips, you may have a
Described as well wider midriff and carry
proportioned and curvy. some weight in your
upper legs.

6
STEP 2 BODY PROFILE
Your Complaint Your Goal Personalise the Booty Challenge

A A IF ALL A’s
You are a Slow Gainer
I struggle to put on muscle I need:
You need:
I am quite lean MORE Butt
Greater emphasis on strength
I can go up and down in body fat MORE Shape and Leg Tone
Less emphasis on cardio and endurance

B B
I put on muscle easily
I struggle to lose body fat
IF ALL B’s
You are a Slow Burner
I need:
You need:
LESS booty
To be extra mindful of your portion sizes and
SMALLER legs
carbohydrate intake.
To work within the Endurance Range (15 reps) or
Power Range (2-6), while combining cardio and
strength work (HIIT)
Minimise your rest periods

C C IF ALL C’s / COMBO

I struggle to put on muscle
I struggle to drop body fat
You are a Slow Gainer / Slow Burner
I need:
MORE tone You need:
LESS cellulite To stick to the main Booty Challenge Program
(and do any boosters you may want)
This program is already perfect for you!

Y BO OSTE R SECT IO N OF YO UR DAILY PROGRAM FOR

LOOK IN THE BOOT
UR RESULTS.
TIPS TO FURTHER OPTIMISE YOfectly suit a C girl...
igned to per
This program has been des apply to you!
l, the boosters especially
So if you are an A or B gir

7
 STEP 3 NUTRITION
If you have been a member of the Ashy Bines
Clean Eating Diet Plan for a while, you will
understand how important nutrition is when it
comes to getting great results!

If this is the first time you have heard of my Clean

Eating Guidelines then don’t worry, the plan will
be available to you during your Booty Challenge for
FREE. So, get ready to follow the Clean Eating
Guidelines while Personalising the plan to suit the
needs of your body.

a If you are an A we need

maximising your muscle bu
You need to have protein
snack.
to make sure we are
ilding capabilities!
with every meal and

b
to focus on two key
If you are a B you need
rtion size and ensuring
areas of your nutrition! Po
n levels are as low as
your blood sugar and insuli
rning. We do this by
possible to maximise fat bu
rchy carbohydrates in
reducing the refined and sta
to add small portions
our diet and ensuring we try
meals.
of good fat and protein with

c
rfect plan for you with
If you are a C this is the pe
as to focus on! Insulin
a couple of important are
for you, as is hydration.
levels are super important
cking to the guidelines
The good news is that sti
ons as you go will be
and making small modificati
your body.
the perfect eating plan for

8
 STEP 4 INSPIRATION & FOCUS
INSPIRE YOURSELF AND CREATE YOUR VISION BOARD.
This step is extremely important if you want a dramatic change!
I want you to create a vision board that totally inspires you to make your goals a reality.

WHAT IS A VISION BOARD?

In short, a collage of your goals represented as pictures and words. But it is so much more than that. Most of us may write
goals and then forget about them, or neglect to read them, meaning they don’t excite and motivate. Although that is
EXACTLY what needs to happen for goals to do their job. They need to inspire and motivate us on a daily basis!

VISUALISE FIRST
You may like to ask a friend to read this out loud to you.
I want you to close your eyes and visualise yourself, one year from today in a place you love and that makes you smile.

Imagine that you have been super committed and achieved every goal you have put your mind to in the last year.

I want you to focus on exactly how you look and feel.

What does your body look like? How is your self esteem, energy, and confidence? How comfortable do you feel in this outfit?

Connect with exactly who you are in this moment and everything you have, everything you are and everything you can do.

Stay in this visualisation for a few minutes and when you open your eyes, write down the key points. Use these key points to find
words and pictures in magazines that align with your vision and stick them on a big board that you can look at every day.

NEXT...
Look at your vision board every day and experience the feeling of achieveing all these goals. Re- Connect with your visualisation
every night before you go to sleep, making the vision clearer, brighter and more real every time. We do this for two reasons:

1. This visualisation can completely transform your current mood and self belief on a bad day to one that is refocused!

2. To continually pass this information past our subconscious. Our subconscious doesn’t know the difference between fact
or fiction, it just works with the information that it is given. The more it sees this vision, the more it becomes a reality in
your life.

AND LASTLY...
Using the vision board and visualisation you have just done, fill out the goals list on the next page.

Before each week’s workouts, you will find a weekly plan, to re-set your intent and focus. Use this time to let go of any failures or
stuff ups you may be holding on to and focus on smashing the week ahead.

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STEP 4 INSPIRATION & FOCUS

On this Date: _______________

After sticking to my plan and being true to my values...

I will feel:
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

I will be able to: (wear, do, act, be etc)

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

I will have:
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

I will look: (add any weight / bf% goals here)

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

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 STEP 4 INSPIRATION & FOCUS
My Motivation and Commitment to Change/improvement:

1 5
I’d like to see 10
I will try my best I am 100%
it happen
committed
and WILL DO
everything it takes
to get there

I want to change because:

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

In 1 year, if I let a few disappointments wreck my motivation and commitment and I am in the
same or in a worse situation, I will feel:
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

I won’t let anything get in my way because:

_________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

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 STEP 5 PROGRESS & GOALS

OK, LISTEN UP LADIES!

EP IS ON E OF TH E M OST IM PO RTAN T!
THIS ST

WHITE WALL
a) Take your before pics from front, side and back against a
(instructions are on the next page)

rrably a pair of
b) Get yourself 2 pairs of reference pants (or at least 1). Prefe
uncomfortably
jeans/pants and a pair of shorts. These pants need to be
ack to notice
tight on you. We do this so you have another bit of feedb
positive changes

r stomach
c) Measure your butt, stomach and legs (remember a leane
us notice positive
accentuates our booty! So noticing changes here will help
booty and leg changes too)

percentage
d) Take your weight, and if your scales allow, your body fat

e) Ok, start getting ready for day 1 of the Booty Challenge!!

es and use reference pants!

** If you only choose 1 or 2 of these, ensure to take pictur

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13
 STEP 5 PROGRESS & GOALS
Start Date: End Date: Goal Importance/Commitment: ___/10

Body Goal:

Current Goal Result

Weight:

BF%:

Lean muscle:

I have taken my before photos:

Front Side Back

I have picked my Reference Clothes:

Reference pants Reference Top

Colour: __________________________ Colour: __________________________
Size: __________________________ Size: __________________________
Name: __________________________ Name: __________________________

Training Goals:

I have watched the instructional videos

I am committing to at least the minimum daily requirements for this challenge

Mindset and Happiness:

Other Goals:

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28 Day Breakdown

Get ready to experience 28 days of the most balanced and effective

booty sculpting program ever put together. We know you will love

it!! Your Program is made up of 4 totally different yet irreplaceable

elements to guarantee your transformation.

The Booty Builder

This is the Resistance and heavy weights phase of your program. Our goal is to build
strong and sexy lean muscle to help you have your ultimate shape and tone!

Builder focus: To lift as heavy as you can while maintaining perfect form. Remember
if you hit you rep goal on all your sets (and you held form doing it), you must increase
your weights next session.

The Booty Basher

This is the HIIT (High intensity Interval Training) side of the program. Here we are
maximising hormonal changes (growth hormone), stripping fat and ensuring your
endurance and intermediate muscle fibres are dominating. This helps to keep you
strong and toned but maximise your long and lean look.

Basher Focus: Once again, everything in training is about holding form (posture,
control, feel, ROM, and then finally intensity). So after form, our 100% goal in our
basher sessions is to leave nothing on the table. This should be your hardest session
to complete, we are working on strength, endurance, lactic thresholds, cardio and
speed all at once. Because of the intensity in these sessions, be extra careful of your
form as once you fatigue you may need to drop the weight, or remove the jump from
an exercise so you can still perform it correctly.

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The Booty Burner
The amazing butt and legs that belong to so many pilates enthusiasts are not just
luck. This program works out stabilisers, core, endurance and pushes our inner
strength to the next level. For type A’s you will swap out your Booty Burner sessions
and do Booty Builders instead. While the burner will challenge you, it will be more
beneficial for your specific transformation to work on building as much muscle size
instead of just shape for the 28 days.

Burner Focus: Body awareness and pushing through the burn while striving to
maintain your perfect form and control even though you don’t think you can hold
any longer!. If form was our focus in our builder and basher sessions, then don’t be
shocked that once again it is still our number one focus here. Except, not only are we
focusing on performing the exercise correctly, but we want you to pay special
attention to the feeling and activation of each muscle you are working.

The Booty Bender
Improving and maintaining our Range Of Movement (ROM) while keeping our
muscles loose, healthy and preventing injury is an essential part of the Booty
Challenge Philosophy. I mean, what use is having an awesome booty, if you are too
injured to shake it!

But seriously, preventing injury and staying as fresh as possible is the key to not only
transforming your body, but keeping it looking its best long term!! If you are tight
and sore you cannot put your maximum effort into your Basher, Builder or Burner
components. This is again why the Booty Bender is so essential.

Bender Focus: Your first focus is to breathe deeply and spend time in each position
stretching/re-lengthening your muscles to their full length (never rush a position and
try to feel a release before moving on). Your second focus is to connect with your
breath and practice mindfulness during each session. Once in each position, focus
on slowing your breath and quieting your mind. Be 100% present in the moment and
when your mind wanders to thoughts of ‘what you have to do at work etc’, just bring
it back to focusing on your breath and connecting with the present moment.

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28 Day Breakdown

1 2 3 4 5 6 7
Essentials

8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

Booty Basher Session Double Up Session

Booty Builder Session Fat Burning Walk (40 - 60min)

Booty Burner Session Cardio Substitute Option

Booty Bender Session Rest Day Option

The 'Booster' section in each workout is used to 'increase' intensity to the session, or to personalise it for your body profile.
'Cardio Sub' Is an option for days when you may feel too sore or tired to complete the scheduled weights program.

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Workout Terms

The below are different training terms we use during the program that

you may not have heard of. Here is a quick explanation of each:

Resistance
How much force is working against your movement. This is usually linked to how much
weight you are lifting in each exercise.

Reps
A repetition is one performance of a single exercise. IE one squat. We use reps and
sets to gauge how much work we have done. IE if i had done 3 sets of 10 squat reps. It
means i would have done 30 Squats in total.

Set
Is basically a number of exercises performed without stopping. IE a common Rep goal
for a ‘set’ is 10. So you would aim to do 10 reps before stopping.

Sometimes we specify the amount of rest between sets too. IE 3 ‘sets’ with 30
seconds rest in between them.

Rep Goal
Depending on our goal and the result we want from our training, instead of just ran-
domly choosing a number of ‘reps’ to aim for. We set specific ‘Rep Goals’ in each set
to achieve different performance benefits. Many times this is in conjunction with dif-
ferent training phases we are going through.

A person who has a Rep Goal of 15 reps is aiming to build endurance.

A person who has a rep goal of 10 reps is aiming to build strength.
A person with a Rep Goal of 2-6 may be aiming to build power
(beginners and intermediates should not set these rep goals. Please stick to the rep
goals in your program.)

Range of Movement (ROM)

This has to do with how far you move the joints you are working from full flexion to
full extension. IE If I did a hamstring curl and my leg straightens all the way straight
and then flexes so my heel touched my butt, then i would have a full or large range
of motion and be using more of my muscles. This means i will get a better result than
someone who does not straighten their leg or touch their bum with their heel.

ROM Goal
Before each exercise you want to have a ROM Goal. Once you start the exercise, your
goal is to keep the same Range of Motion that you started with until you cannot do
any more. As most people fatigue they slowly reduce their range of motion. If they
continue to do this (cheat), they will compromise their ability to get results.

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Workout Terms

Neutral Spine
We won’t get too technical here. Basically this means where your spine is in its normal
position. Not too much arch or not rounded.

Work Period (WP)

How long your are working for in a set.

Rest Period (RP)

How long you are resting between a set or between exercises.

Super Set
Is where we perform one exercise right after another with no rest in between them.
It is really common in HIIT training and you will be doing this a lot in your basher
sessions. There are three ways we normally set this up. 1) Where we use the same
muscle groups IE Butt raises going straight into donkey kicks. IE we are using glutes
and hammys on both exercises. 2) Where we use opposing muscles IE Adductors and
abductors 3) Where we use totally different muscles IE Sit ups and lunges.

Drop Set
Is where we purposely drop the weight we are lifting in each set to keep our reps high.
This is regularly performed with a very small rest period (RP) in between sets to help
build endurance or maximise your lactate threshold.

Intensity
This defines the amount of effort being given during an exercise or training session. IE
your bender sessions are a low intensity with the goal of re-lengthening your muscles,
while your basher and builder sessions will eventually be done at a high intensity
(once you build your strength and fitness). The higher the intensity, the harder it will
be and the higher the risk of injury.

Form
This explains how someone performs an exercise. It is common to hear people say 'he
has bad form' (he did that exercise poorly), or “she has great form” (meaning she did
that exercise really well). We break form down into 5 components.
1) Posture - Can you keep your body balanced, even throughout the movement
2) Control - Can you do the movement with control so your muscles are doing
the work. Poor control puts excess pressure on our tendons and leads to
irritation and injuries
3) Feel - In every exercise you should be aiming to be aware of where you feel
the exercise. If the feeling moves to your joints or becomes painful this is an
indication that you may have fatigued or be risking injury if you continue.
4) Range of Motion - Are you able to stick to your ROM Goal, or are you cheating
and just doing less and less each rep.
5) Intensity - here is the deal with FORM… If you are holding the first 4
components (posture, control, feel, rom) then you can keep adding intensity

19
Workout Terms

and you will not risk injury, in fact you will just keep improving your results…
But… if any one of the 4 components breaks IE you lose form, or you stop
controlling the movement, then you need to reduce your intensity if you
want to ensure you are maximising your performance and safety.

Isometric
Where tension is applied to our muscles without actually moving them back and for-
ward IE a squat hold or a plank.

Concentric
This is where a muscle is shortening (flexing) to overcome resistance. IE As we push
the leg press away from us.

Eccentric
This is where tension is increased on a muscle as it is lengthened, eg. when the leg
press comes toward us.

Externally Rotated
In the Booty Program we use this to explain how to position your legs in certain
exercises. If I want to stand with externally rotated legs, my knees would not be facing
straight ahead of me like normal, they would be facing outward. Sometimes we use
this technique to allow us to reduce the activation of our hip flexors and help people
activate and focus on their hammys and glutes during different activities.

Plyometric
Are normally activities that enable a muscle to reach maximum force in a minimal
time. They are explosive and rely on using the stretch reflexes in our muscles to make
our muscles act a little like a rubber band. Think of when you do a Squat Jump... you
land from being in the air and then jump again. That is plyometrics.

Ballistics
Very similar to plyometrics, but we don’t use the stretch reflex. IE we make the muscle
reach maximal force in a very small time but from a stationary position. IE the first
jump in a squat jump series, or by making your stop and hold between squat jumps.

Clear your hips

This just means when you stand up after a squat or lunge or deadlift or burpee that
you stand up straight and ensure you aren’t still bending in your hips. This happens
all the time when people do multiple reps IE their ROM becomes smaller and they do
not finish each rep correctly. To use some terminology we have just learnt, they have
‘bad form’ :)

20
Training Phases

Adaptation
Every time you learn a new exercise, this should be the focus for your first couple of
sets until you feel comfortable...the goal is to learn the movement and feel stable and
strong with the movement.

Rep Range: 12- 15

Never reach maximum.
You need to be able to finish and know you could have done way more.

Learn the movement

Get your form correct [ posture, control, feel, ROM, intensity ]
Finish each set knowing you can do more
No set or rep limits IE do 5 sets with no weight if need be.

Endurance
To give us the best platform to get strong, while reducing our chance of injury.

Rep Range: 12- 15

Ensure that whichever number you pick - you can only just complete.

Building endurance of our stabilizers and having our prime movers and synergist
muscles working together for extended periods

Strength
To build as much lean muscle as possible.

Rep Range: 8-10

To lift as heavy as possible

Push each set to the absolute max (while sticking to your form rules)

Power
To push a heavier weight than normal to boost performance the next week in your
following strength phase.

Rep Range: 2 to 6
Best to go 4 or 6 unless at an elite level.

To move the weight you are lifting with speed and control for limited reps/time.
Possible ballistics or plyometrics

21
Different Session Types

Booty Builder Booty Basher

Max out AMRAP The Ladder Workout

Lifting as heavy as you can with adequate
rest time afterwards to recover.
Super Set
Switching between 2 or more exercises
with very minimal or no rest in between.
They will work the same or similar
muscle groups. No set break until that
super set has been completed.
Enduro
Aiming to lift in a higher rep range IE
12-15 or even 20 reps per set with very
little rest in between. The goal is to build
endurance and lactate thresholds. A great
form of training for our ‘B’ Girls who put
on muscle really easily and who want to
ensure they stay as lean as possible.
Intervals
Combining heavy lifting with cardio or
lighter weight endurance work in a work/
rest, on/off or one/two scenario.
As Many Rounds As Possible (eg - 12
Bodyweight Deadlifts / 12 Pull Ups / 12
Kettlebell Swings).
In this type of workout, you will run
through these exercises in a continuous
loop until a set time expires. The gym
timer can be set in count down mode to
count to zero from a set time, 12 minutes
for example.
RFT
Rounds for Time. there is a set number
of rounds that must be completed
before the workout ends. And the
number of rounds depends on the
difficulty or number of reps of the
individual movements. A challenging
workout for the above would be 5-7
Rounds. So, in this example, the timer
starts counting from zero and keeps
counting up until the 5-7 rounds are
completed.
In this style of workout the number of
reps increases each round, ex. 1-2-3-4-
5-6... and it is most commonly used for
movements like pull ups or burpees, etc...
And in the Ladder workout, the workout
ends when the next series of reps can’t
be completed within the minute.
Tabata
Another very popular method of utilising
the timer founded by Izumi Tabata of
Japan in which the athlete performs 20
seconds of high intensity work followed
by 10 second of rest for 8 rounds. In just
4 total minutes you can find yourself
gasping for air.
Accumulator
Similar to an AMRAP except we are
counting reps not rounds. You will go
through a set rotation of exercises (reps
and sets) for a set time period. Your goal
is to count the total amount of reps done.

Power Punch
Rep range of 2 to 6. As much intensity as
possible to move the weight (or yourself)
as fast and powerfully as possible.
Anatomical Adaptation
Working on making the exercise more
difficult by changing the stability
component of the activity while
performing the movement. This will work
your core and balance more IE a Db Squat
or a Db Squat on Bosu.
EMOM
Every Minute on the Minute. This is a
great use of the timer as well. With the
timer either counting up or counting
down, at the top of each minute a short
but intense movement is completed.
Some use this style of programming for
heavy strength training, eg. 1-3 heavy
back squats.

22
Booty Burner
Iso
Exercises predominately focusing on
isometric contraction, balance and
endurance.
Pulse
Small movements with very little ROM,
where you contract and relax quickly.
This creates a huge lactic burn in your
muscles and improves your endurance
and strength.
SuperSet
We will be giving you 2 or more exercises
to switch between with very minimal or
no rest in between. They will work the
same or similar muscle groups and you
do not have a set break until that super
set has been completed.
Booty Bender
Focusing on re-lengthening our muscles,
improving our posture and ensuring
balance between opposing muscle
groups IE the front of our body and the
back. Too many people are way too tight
and rounded through the front of their
body.
Yoga
Combining deep breathing, mindfulness
and the flowing together of different
stretches to help release all the muscles
and joints that we make tight during the
rest of the Booty Challenge.
Foam Roller
Our little portable massage therapist.
By combining your foam roller and yin
yoga series you will ensure your muscles
are functioning optimally and are able
to contract and lengthen fully without
issues.
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Disclaimer

You should consult your doctor or other health care professional before starting this or any other fitness program as
well as making any nutritional changes in order to determine if it is right for your needs.

Clean Eating Diet Plan Pty Ltd and www.bootytransformation.com offers health, fitness and nutritional information
and is designed for educational purposes only. Clean Eating Diet Plan Pty Ltd and www.bootytransformation.com has
designed its website and training programs for healthy individuals, 18 years and older.

You should not rely on Clean Eating Diet Plan Pty Ltd or www.bootytransformation.com for information as a substitute
or replacement for professional medical advice, diagnosis, treatment, or rehabilitation. The information distributed
and promoted by Clean Eating Diet Plan Pty Ltd and www.bootytransformation.com is meant to supplement, not
replace, proper exercise training. By enrolling in this program, you acknowledge that it is your sole responsibility to
consult with your doctor regarding both your medical fitness to engage in this exercise program and any medical or
physical conditions which might arise during the course of your exercise program. If you have any concerns or ques-
tions about your health, you agree to consult with a doctor or other health-care professional. You further agree to not
disregard, avoid or delay obtaining medical or health related advice from your health-care professional in connection
with information or suggestions made by Clean Eating Diet Plan Pty Ltd and www.bootytransformation.com. The use
of any information provided, distributed, and promoted by Clean Eating Diet Plan Pty Ltd and www.bootytransforma-
tion.com is to be used solely at your own risk. Please discuss all nutritional changes with your doctor or a registered
dietician.

Don’t perform any exercise without proper instruction. Always perform a warm-up prior to performing any type of
physical activity. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you
should stop immediately and arrange to be seen and evaluate by a doctor.

All exercise poses possible risk of injury or death, depending upon your underlying medical condition. Clean Eating Diet
Plan Pty Ltd and www.bootytransformation.com. advises everyone to take full responsibility for their safety and know
their limits. Do not take risks beyond your level of experience, expertise, training and fitness level.
By enrolling in the program, you agree to this disclaimer and the terms and conditions outlined.

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 LET’S GET STARTED!
NEXT STOP... WEEK 1 WORKOUTS

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