BOOTY M

PROGRA

2 8   D A Y B O O T Y
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INTRODUCTION-PLEASE READ ME

FABIANA FERRARINI
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IMPORANT
INFORMATION
WORKOUT 1 WORKOUT 2 Access to workout
Videos: 
DAY 1= WORKOUT 1
BARBELL
THRUST
HIP
DEADLIFT
3X10
Using page 16. please
3X10
click on each
Follow exercises
individual exercise to
REVERSE BULGARIAN
SQUAT
vertically for a full
LUNGE

access Fabiana's video

3X10 3X10

day.
demonstrating the
BACK 

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SQUAT EXTENSION

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3X12

exercise.
3X30

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LYING LEG STEP UP REVERSE
CURLS LUNGE
3X15 2X8

LATERAL BAND 3-WAY SEATED

WALKS ABDUCTION
2X20 2X20

How to complete workout:

This program is your to keep and continue using. It is important to stay
consistent for the full 28 days when you start.

If you are currently doing the LIVE workouts, you can do this program
before, or after the LIVE workouts.
OR
You can perform exercises during the between days.
Tuesday, Thursday, Saturday and Sunday.
You have an option to do 3 or 4 workout days. ITS UP TO YOU.

PLEASE READ FULL

PACKAGE
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WELCOME
Welcome to the most exciting 28 days of
your life. You have taken the biggest step
towards making your next 28 days a
healthier, stronger, and more confident
you.

The 28 Day Booty Challenge was inspired

by my pure obsession of the "Booty." The
moment I started my journey almost 9
years ago, I knew that I had to make some

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changes to my bum bums. I've always had

BOO a little junk in the trunk, but literally I felt it

looked like "junk. It was not the booty I felt
proud to flaunt around in a bikini. I
wanted a rounder, perkier and shapelier
booty and so the quest began.

In the next 28 days, I will teach you how to

fire your glutes during all exercises of your
program. Your glutes are the biggest
muscle in your body, the power, the
benefits, and of course the look you will
acquire after completing this challenge
will make a difference in your life.

Prepare to lift, to look and to feel the best

you have ever felt!
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NUTRITIONAL
GUIDE
When embarking on a fitness journey nutrition plays a HUGE role. It has
an impact on the apperance of your glutes and your overall physique.
How much you eat, truly depends on your goals and needs. Everyone's
body is different, some need to eat more, while others need to eat less.
For such reason, I prefer to focus on building a healthier relationship
with foods and provide you with a guideline rather than focusing on a

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particular diet. In the next 28 days, I want to teach you how to find a

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balance in where you are eating enough to fuel workouts but not so
much that you gain weight or fail to lose fat.

The most effective way to control your diet is by tracking your

macronutrients (Protein, Fat, and Carbohydrates.) It is the only way to
know to know what exactly is going into your body. For the next 28 days,
I encourage you to track your macros to help you form healthy eating
habits, so you don't have to rely on counting or tracking your entire life. 

Tracking your macronutrients will allow you to have a clear

understanding of what portion size your body needs to perform at its
absolute best. I do understand that tracking may cause stress or anxiety
in some, so instead, focus on creating good eating habits that will keep
you on track.

Remember, you will not need to track forever, the goal is to always look
and feel good!
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HOW TO
CALCULATE
MACROS 
Macronutrients is a catergory of "nutrients." There are three types of
macronutrients, PROTEIN, CARBOHYDRATE, AND FAT.

1 gram of Carbs= 4 calories

1 gram of Protein= 4 calories
1 gram of Fat= 9 calories

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Step 1: Calculate your calories.
Multiply you body weight in LBS. by a multiplier of
-10 to 12 if you are striving to lose weight
-14 or 15 if you are maintaining (same weight, just increasing muscle mass
and decreasing fat mass.)
-16 to 18 if are trying to gain weight

Example: 150 lbs x 15 = 2250 calories per day to maintain current weight.

Step 2: Calculate protein intake

Multiply your body weight in pounds x 0.8g

Example: 150lbs x 0.8g= 120 grams of protein per day

Step 3: Calculate Fat intake.

Multiply your body weight in lbs by 0.45
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HOW TO
CALCULATE
MACROS
Continuation...
Example: 150lbs x 0.45= 67.5 grams of fat per day.

Step 4: Calculate your carbohydrate intake by subtracting protein

and fat calories from maintenance calories and then dividing by 4.
Multiply your protein in grams by 4 and fat grams by 9, then subtract

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the sum of the two from your total calorie intake and divide by 4.

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Example: 120g (protein) x 4 calories per gram= 480 protein calories
67.5 (fat) x 9 calories per gram= 608 fat calories
480 (protein calories) + 608 (fat calories)= 1088 protein & fat
2,250 (total calories) - 1,088 (fat/protein calories)= 1162 carbs
1162 (carb calories) / 4= 290.5 grams of carbs per day
A person that weights 150lbs would need to eat roughly 120 grams of
protein, 67.5 grams of fat and 290.5 grams of carbs.

These numbers are a starting point. Your calories may change over time,
depending on your weight, activity level, fitness level and goals. If you do
well with tracking your calories and macros, keep it going. If tracking
overwhelms you, then a better approach is to do it just for a week to
determined your starting point and make proper adjustments.

Download: MyFitnesspal (calorie and macro tracking)

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FOODS TO AIM
FOR
FATS PROTEIN CARBS
Avocado Turkey Bacon Oatmeals
Avocado oil Salmon Whole Grains
Nuts Chicken Breast Whole wheat pasta
Nut Butter Lean Ground beef Brown Rice

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Olives Turkey Beans
Olive oil
Sunflower Oil
Flax Seed oil
BOO Shrimp
Tilapia
PLANT
Corn
Couscous
Quinoa
Flax Seeds Tempeh Squash
Plant Based Tofu Potatoes
Butters Seitan Yams
Coconut Oil Nuts Plantains
Eggs Nut Butters Asparagus
Edamame Carrots
Full Fat Dairy, Beans
prodcuts like butter, Lentils
mayonnaise, cream
cheese and so on i
would receommend
to stay away from.
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BOOTY
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SUMMARY
After you calculate your calorie day intake and your macronutrients, its
time to start measuring and weighing your food using a food scale. Be
sure to weigh your food once it has been cooked. Also download the
app Myfitnesspal (available on google play and the apple store.)

Its important to stay consistent with tracking your meals. The best way
to do so, is by tracking all your meals the day before. The key is
PLANNING AHEAD. If you plan to eat a meal you did not prepare
yourself, less is better! Less sauce, less oil, baked instead of fried and

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always opt for more vegetables.

It is extremely important that once you have calculated your macros,

you stick to that set and adhere to them everyday for 10-14 days. Track
everything you eat and be sure to change the serving size to the amount
you consumed. If after the 10-14 days, you are making progress stick
with those macros. If there is no progress after the 10-14 days, you are
going to reduce the total calories by 100. You will substract 15g carbs
and 4g of fat. It is important to adjust slowly!

I want you to enjoy the next 28 days! Focus on truly staying consistent
with your workout. Remember, your goals become a reliaty for as long
as you put the work in.
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SUMMARY
Below are a few items that will be of great help for you during this
journey (THEY ARE NOT MANDATORY)

Nutrition: Click here for the following items

Food Scale
Measuring cup and spoons
Meal Prepping storage containers
Super Food (Vegetable intake)

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Workout: Click here for the following items
Workout tracking book
Resistance Bands
Barbell Pad
Workout mat
protein powder
Shaker Bottle
Body Measuring tape

The following items are not a "Must" but they can be helpful when
starting your journey.
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PRIOR TO
EXERCISE
Warm Up:
It is important that you get your body prepared for the exercise session.
Your warm up is dependent on you and your body. Some people need 5
minutes of movement, while others might prefer 15mins. If it's cold, you
might need to spend a little longer on your warm up than if it's warm.
Below you can perfrom the follow glute activiation as your warm up.
This glute activiation will help to get your heart rate increased and also

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to "wake up" your muscles. This activation can be perform everytime

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prior to starting your workout.

Walking High Knees: 20 Total steps

Squat to Stand: 10 reps
Bird Dog: 10 reps each side
Lateral Band Walks: 10 steps each direction
Donkey Kick Backs: 10 reps each side
Fire Hydrant: 10 reps each side
Reverse Lunge: 10 reps each side
Light Goblet Squat: 10 reps
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WORKOUT
NOTES
The 28 Day Booty program is a four week training cycle. During the
entire program, Weeks 1&3 will follow the same 4 day workout plan (A)
and Weeks 2 &4 will also follow the same 4 day workout plan (B).

Although the exercises will repeat, week 1 will be a deload/ introductory

week. On a scale of 5 out of 10 (10 being max effort) week one will be a
7 out of 10. This is a week that you will practice getting comfortable with
the exercises, practice form, and figure out what loads (weight) you will

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use for the following week.

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In week 2, you will continue to focus on form but will increase your
load. On a scale of 5 out of 10, week 2 will be an 8 out of 10.
In week 3, you will continue to increase your load to a 9 out 10 max
effort and week 4 you will go all out 10 out of 10. This is the week that
you will try to focus on reaching a PR (personal Record).
For example: Week 1: 3 sets of 20 bodyweight squats.
Week 2: 3 sets of 22
Week 3: 3 sets of 25
Week 4: You may not be able to perfom the full range and
thas okay. Focus on increasing and maintain proper form even if
its one rep

It is important to listen to your body in order to prevent injuries. The

start of the program will help build you up to week 4. Although you may
be tempted to jump ahead and increase immediately, please be patient
and follow the plan as created. Week 4, will not give you better results
than week 1. It is crucial to build a strong foundation and proper form to
be able to see max results.
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TRACKING
PROGRESS
How do I take progress pictures?
Wear minimal clothing, preferably a sports bra and shorts. In order to
track your body, you will need to capture your body the first day of your
workout and the last day. Be sure to also weight yourself in the morning
before eating (before and after).

Take your progress picture hands free. Keep your phone or camera in a
stable place and set a timer on it. Make sure lighting is clear and bright.

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Do not pose, keep your body relaxed in all your pictures.

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PLEASE SHARE YOUR PICTURES WITH ME! YOU CAN USE THE HASHTAG
#FABQUEENWARRIOR TO SHARE YOUR RESULTS ON INSTAGRAM. YOU CAN
ALSO EMAIL THEM TO INFO@QUEENWARRIORS.COM

EXAMPLE:
WEAR THE SAME
OUTFIT IN ALL YOUR
PICTURES.
TAKE A FOUR ANGLES
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FAQ
1. Should I follow the program exactly as it is written?
Every program is meant to be followed in order. However if some
exercises are causing discomfort, replace them with exercises that are
not.

2. The exercises are too easy! Will they yield results?

If exercises seem easy, chances are you are not pushing with enough
effort. Try doing less volume and more effort!! (increase weight)

the end?
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3. The workout seems very short. Can I add additional workouts at

I have giving you an additional 10 minute window to add a short 3

minute burnout or a short ab workout. But remember, your body
requires rest to grow and you will need the proper rest for the following
workout.

4. Can I do cardio? If so, how much?

I prefer you limit your cardio to 2-3 xs a week for 20 mins. Just take it
easy, low impact cardio is preferred.

5. How long should I rest in between sets?

Rest 2-3 minutes in bigger lifts and keep the rest under 1 minute.

6. On which days should I train?

Split your days up so you are not training everyday. Your body needs the
rest. Monday, Wednesday, Friday & Sunday.
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FAQ
7.What Should I do if I miss a workout?
If you miss a workout because you are busy, you can skip the workout
completely. If you are aware that you will not be able to workout, plan
ahead and make proper arrabgments.

8. Can I add upper body workouts?

You can add 2 upper body workouts at the end of your program each
day. Remember if you are properly engaging your core, it is not

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necessary to train the core alone.

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9. Can the workouts be modified to be done at home?
Yes, You can easily add dumbbells to replace the barbell, You can also
utlize resistance bands.

10. How can I make sure I am hitting my macros everyday?

Be sure to plan ahead. Sunday night you can create a menu for the
week. This will help you stay focus and avoid stress.
You can also plan your meals ahead of time and insert them into your
Myfitnesspal app.

11. Who can I contact if I have any questions?

If you have any questions please feel free to contact
info@queenwarriors.com
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WORKOUT A GYM

WEEK 1 &3

WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4

BARBELL HIP STIFF LEG

DEADLIFT FRONT SQUAT
THRUST DEADLIFT
3X10 4X3
3X10 3X8

REVERSE BULGARIAN PAUSE HIP BARBELL

LUNGE SQUAT THRUST GLUTE BRIDGE
3X10 3X10 3X8 3X8

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BACK  SUMO LANDMINE
SQUAT
EXTENSION DEADLIFT BAND SUMO
3X12
3X30 SQUAT
3X12
3X12

LYING LEG DUMBBELL SIN

STEP UP REVERSE
FROG PUMPS GLE LEG
CURLS LUNGE
2X30 DEADLIFT
3X15 2X8
3X8

LATERAL BAND 3-WAY SEATED MONSTER WALK BAND POP

WALKS ABDUCTION S SQUAT
2X20 2X20 2X50 2X20

Please click on each individual exercise to

access Fabiana's video demonstrating the
exercise.
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WORKOUT B GYM

WEEK 2 &4

WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4

REST PAUSED
BACK SQUAT HIP THRUST DEADLIFT
HIP THRUST
10/8/6/20 10/8/6/20 3X8
3X12

DEFICIT
DUMBBELL HIP
GOBLET SQUAT BULGARIAN SQUAT
THRUST
3X10 SPLIT SQUAT 5/5/5
3X20

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3X10

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STEP UP WITH KETTLEBELL SINGLE LEG STRAIGHT LEG
DUMBBELL SUMO DEADLIFT GLUTE HIP THRUST PULL THROUGH
3X10 3X12 3X8 3X10

DONKEY KICK KETTLEBELL BENCH KICKBACK SINGLE LEG

BACKS SUMO DEADLIFT &SIDEL LIFT DEADLIFT
2X8 3X12 3X12 3X8

WEIGHTED FROG
SIDE LYING SQUAT HOP & WALKING
PUMPS
CLAMS SIDE LEG LIFT LUNGES
2X20
2X50 EA SIDE 2X40 50 STEPS

Notes:
Workout 1:
-Back Squat: (Pyramids) Perform a set of 10 reps. Next add some weight rest for a couple of
minutes, then perform a set of 8 reps. Add more weight, rest for a couple of minutes and then
perfom 6 reps. For your last set, reduce the weight significantly, rest for only a minute and
perform a final set of 20 reps.

Please click on each individual exercise to

access Fabiana's video demonstrating the
exercise.
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BONUS
WORKOUT HOME 

WEEK 1 &3

WORKOUT 1 WORKOUT 2 WORKOUT 3

SHOULDER
BODYWEIGHT ELEVATED SINGLE
ELEVATED GLUTE
GLUTE BRIDGE LEG BRIDGE
BRIDGE
3X 15 3 X 10
3X 20

DONKEY KICK
INVERTED ROW PUSH UP
BACKS
3X8 3X10
3X 20 EA LG

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BODYWEIGHT BODYWEIGHT
STEP UPS
SQUATS SQUATS
3X 20
3X 10 3X12

PUSH UP LUNGES PUSH UPS

3X12 3X15 EACH LEG 3X 5

SIDE LYING SIDE LYING

DEADLIFT USING
CLAMS ABDUCTION
WATERJUGS
3X15 1X 30 EA LEG
3X10

PLANK
FIRE
SIDE LYING SHOULDER TAP
HYDRANTS
ABDUCTION 1 SET OF
2X12 EA LG
1 SET OF 10-30 60SEC

This is your BONUS workout that can be done

from home with no equipment.

The videos above are not Fabiana

demonstrating .
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BONUS
WORKOUT HOME 

WEEK 2 &4

WORKOUT 1 WORKOUT 2 WORKOUT 3

SHOULDER BODYWEIGHT SHOULDER

GLUTE ELE SINGLE LEG ELEVATED HIP
BRIDGE GLUTE BRIDGE THRUST
3X 15 3X10-20 3X 15

DONKEY KICK
INVERTED ROW PUSH UP
BACKS
3X8 3X10
3X 20 EA LG

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BODYWEIGHT WALKING
STEP UPS
SQUATS LUNGES
3X15-20
3X 10 3X 20EA LG

PUSH UP DONKEY KICK

PUSH UPS
BACKS
3X12 3X 8
3X20 EACH LEG

SIDE LYING
SIDE LYING
DEADLIFT ABDUCTION
CLAMS
3X12 1X 30 EA LEG

PLANKSSHOULDER
SIDE LYING
CRUNCHES
TAPS
ABDUCTION
2X15
2X60 SECONDS
1 SET OF 10-30

This is your BONUS workout that can be done

from home with no equipment.

The videos above are not all Fabiana

demonstrating.
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LET'S GET STARTED...

Disclaimer: I strongly advised that you consult your physician before beginning this workout program,
as not all exercises are suitable for different individuals and levels of fitness. This program was built for
healthy individuals with a solid baseline of fitness. Fabiana Ferrarini has no medical experience or title
and cannot suggest which exercise or workouts will work for specific individuals. This program is for
educational purposes only and should not be used as substitude for proffessional medical advice. You
should understand tht when you are involved in any exercise or workout program, there is the
possibility of physical injuiry. If you engage in this exercise workout program, you agree that you do so
at your own risk, and is voluntarily participating in these activities, assume al lrisk of injury to yourself
and agree to release and discharge Fabiana Ferrarini from any and all claims or causes of action,
known or unknown, arissing out of Fabiana Ferrarini negligence.

FOLLOW US AND HASHTAG YOUR RESULTS!

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