WEEK3

28 DAYS TO YOUR BEST BOOTY!
WEEK 3 WORKOUTS
WEEK 3 WORKOUTS
3
Week 3 Overview
Week 3 Goal Sheet
Day 15
Day 16
11
Day 17
14
Day 18
16
Day 19
18
Day 20
21
Day 21
WEEK 3 OVERVIEW
You are starting to see some results showing. Your butt and legs are toning nicely and you are feeling
fitter, stronger and ready for the home stretch. Take a few seconds to pat yourself on the back for a job
well done thus far!!
Clean Eating Non Negotiables

1.
2.
3.
4.
5.

6.

Limit refined sugars

3L of water per day
Limit starchy carbs after breakfast
Small portion of protein with every meal or snack
Start to focus on learning more about which meals keep you full for the longest, which meals make
you hungry again shortly after eating them
Start to become aware of which moods, environments and people effect your eating habits.
What makes you more likely to crave food, overeat food or skip meals?
Exercise Non Negotiables

7.

8.

1 x 60min FBW (Fat Burning Walk): You can do this either before your session, after your session or at
opposite ends of the day IE FBW in morning or evening
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.
Date:
to
Week 3
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
DAY 15: Overview

CLEAN EATING NON-NEGOTIABLES
EXERCISE NON-NEGOTIABLES
1.

2.

Limit refined sugars

3L of water
1 x 60min FBW (Fat Burning Walk):

You can do this either before your session, after
your session or at opposite ends of the day IE
FBW in morning or evening
1 x BW (Booty Workout)
DAY 15: Booty Burner

GYM / HOME GYM
Equipment Required
THE WORKOUT
TIPS & SESSION GOAL / FOCUS
BOOTY BOOSTER
Personalise or Step It Up
Ashys Dynamic Warm Up

Ballet Booty Day!
Single Leg Deadlift:
Bend over until you are in the T
position and then pulse your back leg
6 times (while maintaining control over
the rest of your body)
Stand back up straight (without
putting that foot on the ground)
If you are struggling to balance, then

use a pole or wall or anything you can
grab for balance.
If you are falling over more times than
you get to work out than this workout
will not give you the benefits you are
looking for.
Repeat and when at the T position

bend your knee to 90 (like a donkey
kick) and do 12 pulses
Repeat for 10 rounds, then swap legs
Bs: do a 20 minute run, ride or incline

power walk before the session at 70%
intensity. We want you maximising fat
burning for this session.
DAY 15: Booty Burner cont.

GYM OR HOME GYM
Equipment Required
THE WORKOUT
Plie Squat and Kick Back Hold

Do a wide leg squat and at your full
depth do 12 pulses (while holding your
arms above your head in third position)
BOOTY BOOSTER
Advanced:
Add weight and/or hold up on your
toes
As you stand move your weight to your

right leg and kick your left back behind
you (see donkey kick squat)
Hold your balance and your kick for 5
seconds before coming back down into
your plie squat.
Repeat 10 times with the right leg
Then repeat 10 times with the left leg
'kicking back'
1 Leg Balance Series
Lift your right leg as high as you can to
the front of your body and then hold
for 3 seconds, then move your leg out
to the side and lift as high as you can
for 3 seconds, then move your leg out
to the rear (like a full arabesque) and
hold for 3 seconds
No Boosters
Repeat for 1 minute refusing to let the

right leg touch the ground once

Swap sides (IE lift left leg)
Repeat each side again

GYM OR HOME GYM
Equipment Required
THE WORKOUT
BOOTY BOOSTER
Ballet Lunge
Do a Reverse lunge (left leg going
backwards) and stand, then while
balancing on the right leg swing your
left leg as far forward and back as you
can 4 times)
You can do this!
No Boosters
Stretch up afterwards you deserve it!!!
No Boosters
Then do 2 reverse lunges and repeat

the ballet leg swings
Then 4 reverse lunges
Continue until you hit 20 Reverse lunges with your right leg forward and then
have a small rest and swap to your left
leg being forward and your right leg doing the swings
(see video)
The Pulsonator
To finish your session you will need a
towel or suspension strap

Stand in a Split Squat with your hands
holding the suspension straps or towel
Squat down and do 100 pulses (use
your arms to help as much as you like)
If you have to stop that is ok, but you
MUST make 100 pulses
Swap sides and repeat
CARDIO SUB
FBW - Just hit up a FBW, ride or swim if you are too sore to complete todays session.
DAY 16: Overview

1.

2.

Limit Refined Sugars

3L of water

DAY 16: Booty Basher and Bender

GYM / HOME GYM
Equipment Required
THE WORKOUT
BOOTY BOOSTER

Ashys Lunge Lover
10 x Walking Rotational Lunges
(with 10Kg DB)
20 x Body Weight Switch Lunge
Jumps (or reverse lunges if too
hard)
10 x 3 Directional Walking Lunges
(with 10Kg DB)
20 x Full Range Lunge Pulses on
each leg
Walk around the gym once after

completing to loosen you legs and then
repeat.
5 min Killer Cardio Intervals (KCI)

1 minute ride/row/run or skip
recovery
Continue for 4 minutes (6 rotations)
Repeat as many times as you can in

15minutes.
Then...

No Boosters
30 seconds flat out

10 seconds easy
As: Dont do the KCI
DAY 16: Booty Basher and Bender cont.

GYM OR HOME GYM
Equipment Required
BOOTY BOOSTER
THE WORKOUT
Ashys Mini Butt Burner

Butt Raise ISO (with adduction
activation): 30 seconds
Butt Raise: Squeeze pilate ring, ball or

towel between legs
No Boosters
Double Pulse Wide Leg Squat Jump:

Before jumping back up ensure you do
2 pulses at a 90 ROM.
As: Leave out the mountain climbers,

and have a 30 second break between
sets. Do 4 full sets with the heaviest
weight you can double pulse squat
jump with.. As you fatigue remove the
jump if you need to.
Repeat as many times as you can in 15

minutes.
No Boosters
Db Canyon Squat Pulse

(deep as you can): 30 seconds
Rest 30 seconds
Repeat 4 times
RFT Challenge
10 x Double Pulse Wide Leg Squat
Jumps
30 x mountain climbers
Repeat twice
Ashys 150 AMRAP
1. 50 x skips (or star jumps if no rope)
as fast as possible
2. 15 x Kb Romanian Deadlift: Weight:
heavy enough to be able to just lift
20 in a row
3. 40 x Lateral Hops
4. 10 x Squat + Curtsy
5. 30 x Step Ups (small step, flat out)
6. 5 x Modified Turkish Get Ups
Each full rotation = 150 reps, so count

up your reps at the end to give you a
total to beat next time
Deadlift: Hinge from the hips
Minimal bend in the knees and no
movement of your shins. Fight to keep
your spine in neutral and if doing correctly you will feel in butt and hammys.
If any pain in your lower back, check
your form cues in the video or exercise
manual
Modified Turkish Get Up:
Resist the temptation to relax at the
bottom. Jump straight back up!
DAY 16: Booty Basher and Bender cont.

GYM OR HOME GYM
Equipment Required
THE WORKOUT: OPTION 1
THE WORKOUT: OPTION 2
OPTIONAL BONUS SECTION
BOOTY BENDER
Ashys Yin Yoga Series
Watch the video to learn the flow
BOOTY BENDER
Ashys Foam Roller Release
Watch the video to learn the flow
(for anyone who doesnt want to do

the Booty Bender section)
1 Kneeling hip series

Down dog transition to 3 legged dog
Swan (right leg) transition
Down dog
Swan Left leg transition to dragon series
1. Hip Flexors, quads: Up and down,

when hit tight spot (bend and
extend)
Dragon
Warrior Dragon
Triangle
Lizard
Down dog transition to 3 legged dog
Repeat Dragon series on the other leg
3. Tfl :Turn hips slightly on quad

stretch
Down dog (walking dog)

Walk feet to toes
Sit / lie in savasana
2 Seated and lying series
Reclining eye of the needle
Reclining spinal twist
Repeat on other side and then grab
your pilates band (or just a towel) for
next series
Reclining big toe (use band)
Big toe lateral leg Variation (band)
Straight leg spinal twist (band)
Repeat on other side
30min treadmill or run challenge
2. ITB
4. Adductors: almost in plank

position, straddle roller
5. Gluts and Piriformis: Sit on it and
cross leg, then drop leg down and
roll on it (and an extend leg if you
like)
6. Hamstrings: from butt to just over
knee. Can do one leg to increase
tension.
7. Calf: straight, inside, outside (IE
side to side). Big circle with lower
foot when on sore spot.
8. Shins/Peroneals (runners, heels):
Prone kneeling position, cross leg
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
10
Beginner challenge:
1 min slow
30 seconds @ 70% intensity
30 seconds @ 90% intensity
Repeat for 30 minutes
Advanced Challenge:
30 seconds slow
1 minute @ 70% intensity
45 seconds @ 90%
Repeat for 30mins
NO CARDIO SUB TODAY - DO IT, YOU

NEED A STRETCH!
DAY 17: Overview

1.

2.


3L of water

DAY 17: Booty Builder

GYM / HOME GYM
Equipment Required
THE WORKOUT
BOOTY BOOSTER

Barbell Squat
Sets: 3
Rep Goal: 15
Rest: 45 seconds between each set
ROM Goal: 90 to full Range (As deep as
you can maintain neutral spine)
We are going to start introducing the

BARBELL SQUAT into your program
now.
It is virtually the same exercise as
the Smith Squat except it is more
functional, uses more stabilisers and
will eventually build you the ultimate
she squats booty that many aspire to.
Smith Squat
Sets: 3
Rep Goal: 10
Beginner ROM Goal: 75 to 90
Smith Split Squat

(front foot elevated 10 to 20cm)
Sets: 3
Rep Goal: 10
Rest: 45 seconds between each leg
Add a towel (folded 4 times) under

your back leg and aim to ensure your
back knee touches the towel each rep!
Experienced ROM Goal: As deep as

you can go while maintaining a neutral
spine.
11
As:
Refuel IMMEDIATELY after training
within 20 minutes you need protein
and some carbs.
Bs:
Keep your 'rep goal' to 15 and in the
endurance phase.
Lets move your rest period from 45 seconds down to 30!
DAY 17: Booty Builder cont.

GYM OR HOME GYM
Equipment Required
BOOTY BOOSTER
THE WORKOUT
Deadlift: Barbell or Kb
Sets: 3
Rep Goal: 10
Rest: 45 seconds
ROM Goal: Down to wherever you can

maintain neutral spine and the feeling
of strength in your hammys and butt.
If your lower back starts to hurt, reset,
reduce range, squeeze your butt more
and ensure you arent rounding as you
lower.
Bs remember your booster!
Leg Press Ecc and Power

5 second slow lower on the way down
(eccentric phase), 1 second fast push
up (concentric phase)
Today really focus on putting your

legs higher on the plate and pushing
through your heels to maximise your
butt and hammy activation.
Sets: 3:
Rep Goal: 10
Rest: 30 Seconds between sets
Remember your lifting tips.
Kettle Bell Swings

Reps: 15
Sets: 5
Weight: Start with 5kg, increase
weight each set
Rest: at least 45 seconds off between
sets.
Kettle Bell Swings: Really focus on

hinging from the hips and keeping your
spine straight. Dont lift the kettle bell
just let the motion of your hips driving
forward and back lift your arms and the
kettle bell at the same time
Cable Single Leg Hammy Curls

Sets: 3
Rep Goal: 15
Please watch the instructional video
Cable Adductors
Sets: 3
Rep Goal: 15
Please watch the instructional video
12

HOME / PARK
Equipment Required
Smith Squat, Smith Split Squat, Deadlift, Super Set Finisher:
Replace the smith machine with a barbell, or kettle bell or dumbbell if that is all you have.
At worst a back pack filled as heavy as is comfortable for you to lift, or anything heavy that is comfortable to lift could be
used as a replacement Dumbbell.
Leg Press:
As a non gym exerciser, the Single Leg Deadlift, Complete Turkish Get Up, Kettle Bell Deadlift and Kettle Bell Swing are your
number 1 exercises to maximise functional strength and shape your booty.
Reps: 10
Sets: 4-5
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 cheaply.
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 - Just hit up a FBW, ride or swim if you are too sore to complete todays session
13
DAY 18: Overview

1.

2.


3L of water

DAY 18: Booty Basher

GYM / HOME GYM
Equipment Required
THE WORKOUT
BOOTY BOOSTER

Cardio and Interval Day
Keep a towel on your treadmill at the

gym so you dont lose it.
Tread Mill Tush

1 minute walk on 5 incline
1 minute jog on 5 incline
1 minute run on 5 incline
10 x Single Leg (R) Butt Raises
20 x Single Leg (R) Butt Raise Pulses
10 x Single Leg (L) Butt Raises
20 x Single Leg (L) Butt Raise Pulses
30 x second Butt Raise Hold (both legs)
Repeat 5 times (25 mins in total)
Bikers Booty
20 seconds slow
20 seconds flat out (130RPM +)
40 seconds climbing on heaviest gear
you can push
20 second flat out (130 RPM +)
20 seconds rest (slow leg roll over)
Repeat 5 times
14
As:
'Switch it Up' and Do a Upper Body
Builder session instead of cardio and
interval day.
DAY 18: Booty Basher cont.

GYM OR HOME GYM
Equipment Required
THE WORKOUT
Hussler
20 seconds of Hussles
20 seconds of Wide Leg Shuffle Steps
20 second ISO Lunge Kick Backs (R)
20 seconds ISO Lunge Kick Backs (L)
Keep up your momentum for this

entire workout!
40 seconds rest
Repeat 5 times
HOME / PARK
Equipment Required
Swap the treadmill for a 20m shuttle or a 400m run
Swap the bike for step ups
CARDIO SUB
FBW - Just hit up a FBW, ride or swim if you are too sore to complete todays session
15
BOOTY BOOSTER
No Boosters
DAY 19: Overview

1.

2.


3L of water

DAY 19: Booty Bender

GYM / HOME GYM
THE WORKOUT
BOOTY BOOSTER

Ashys Total Body Yoga Release
1 - Warm up
Salute to sun x 20
Cat/Cow
Down Dog/ Walking Dog
2 - Kneeling hip series
Down dog
transition through 3 legged dog
Swan (right leg)
transition Down dog
Swan Left leg
transition into dragon series
Dragon
Warrior Dragon
Triangle
Lizard
Down dog
transition through 3 legged dog
Repeat Dragon series on the other leg
Down dog (walking dog)
Walk toes to feet, roll up to stand
Watch the video to follow the

sequence.
Connecting with your breath while in
each pose. Relaxing your muscles and
clearing your mind
Holding each pose for at least 30

seconds, or until you can get settled,
start focusing on your breathing and
feel a release.
16
No Boosters
DAY 19: Booty Bender cont.

GYM OR HOME GYM
Equipment Required
THE WORKOUT
CARDIO SUB
3 - Standing Series
Standing Half Moon
Standing Separate knee
Triangle
Down dog, walk hands to feet and
kneel in hero pose
Connecting with your breath while in

each pose. Relaxing your muscles and
clearing your mind
This needs to be a nice rest day.
4 - Kneeling Series
Hero
Childs pose or Tortoise
Rabbit
Walk hands forward to tabletop
Thread the needle pose
Camel pose
(big hip flexor openers)
Fixed Firm Pose
(big hip flexor openers)
Back into down dog
(really push sit bones to sky and
heel to the earth)
Holding each pose for at least 30

seconds, or until you can get settled,
start focusing on your breathing and
feel a release.
5 Seated and lying series

Reclining eye of the needle
Reclining spinal twist
Grab your pilates band
(or just a towel) for next series:
Reclining big toe (band)
Big toe lateral leg Variation (band)
Straight leg spinal twist (band)
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
17
If you dont want to stretch, run a long

bath, chuck in some Epsom salts and
relax!
DAY 20: Overview

1.

2.


3L of water


GYM / HOME GYM
THE WORKOUT
BOOTY BOOSTER

High Heel Hell
1) High Heel Squat: 30 seconds
Hold in a 90 degree squat while
raising your calves up and down
Always hold for minimum 3
seconds in high heel position and
1 second only with low heels
This is amazing for your calves!
2) High Heel Balance: 30 seconds

Stand up on your toes with
straight legs and balance
3) Down Dog Recovery: 30 seconds
Walk the dog to release calves
Repeat x 8 rotations
18
Bs: Do a 20 minute run, ride or incline

power walk before the session at 70%
intensity. We want you maximising fat
burning for this session.

GYM OR HOME GYM
THE WORKOUT
BOOTY BOOSTER
The Power of 20
Donkey Kick Super 20s (start right leg)
Bent knee, straight leg, circles,
pulse, pistol (see video)
Diamond Butt: 20 reps
Brazilian Crossovers: 20 double
pulses
Lying Abductors: Straight, circles,
clams, foot to sky (see video)
Butt Raise (20 second combos)
Double leg iso, single leg iso,
single leg pulse, single leg pulse,
Once completed, repeat on left side
No Boosters
Single Leg Deadlift

Bend over until you are in the T
position and then pulse your back
leg 6 times (while maintaining control over the rest of your body)
Repeat and when at the T position
bend your knee to 90 (like a donkey kick) and do 12 pulses
Repeat for 10 rounds and then
swap legs
Focus on one spot and stay as

balanced as possible...
No Boosters
Swing it Ballet Lunge

Do a Reverse Lunge (left leg going
backwards) and stand, then while
balancing on the right leg swing
your left leg as far forward and
back as you can 4 times)
Then do 2 reverse lunges and
repeat the ballet leg swings
Then 4 reverse lunges
Continue until you hit 20 Reverse

Lunges with your right leg forward
and then have a small rest and swap
to your left leg being forward and
your right leg doing the swings.
Practice makes perfect!
Watch the relating video.
19
No Boosters

GYM OR HOME GYM
Equipment Required
THE WORKOUT
Yogi Control Challenge

1. Down Dog: 30 seconds
2. Crescent Lunge Hold
(L Leg forward) 1 minute
3. Down Dog
4. Crescent Lunge Hold (R Leg)
5. Down Dog
6. Wide Lunge Hold (L Leg)
7. Down Dog
8. Wide Lunge Hold (R Leg)
Down Dog
Warrior 2 Hold (L leg)
9. Down Dog
10. Warrior 2 Hold (R Leg)
Each down dog is 30 seconds

(15 seconds each leg)
Each Lunge Hold Variation is held for 1
minute (with the goal of 90 seconds for
each eventually)
HOME / PARK
As Above
CARDIO SUB
The Cardio Triad (30 mins)
50% Intensity: 4 mins on treadmill (incline) + 4 mins on bike + 4 mins on rower
60% - 70% Intensity: 3 mins on treadmill + 3 mins on bike + 3 mins on rower
80% - 90% Intensity: 2 mins on treadmill + 2 mins on bike + 2 mins on rower
100% Intensity: 1 min on treadmill + 1 min on bike + 1 min on rower
Walk for 5 minutes to cool down, then stretch your gluts, hammys and calves.
Home/Park:
Complete the above gym version but swap the equipment for the following:
Treadmill = Shuttles
Bike = Skipping
Rower = Mini Combo (10 crunches and 10 butt raises)
20
BOOTY BOOSTER
No Boosters
DAY 21: Overview

1.

2.


3L of water

DAY 21: Booty Builder

GYM / HOME GYM
Equipment Required
THE WORKOUT
BOOTY BOOSTER

Barbell Squat
Sets: 3
Rep Goal: 15
ROM Goal: 90 to Full Range (As deep

as you can maintain neutral spine)
Smith Squat
Sets: 3
Rep Goal: 10
Beginners ROM Goal: 75-90

Experienced ROM Goal: As deep as
you can go while maintaining a neutral
spine
Smith Split Squat

(front foot elevated 10 to 20cm)
Sets: 3
Rep Goal: 10
Rest: 45 seconds between each leg
Deadlift: Barbell or Kb
Sets: 3
Rep Goal: 10
Rest: 45 seconds
ROM Goal: Down to wherever you can

maintain neutral spine and the feeling
of strength in your hammys and butt.
If your lower back starts to hurt, reset,
reduce range, squeeze your butt more
and ensure you arent rounding as you
lower.
21
As:
Refuel IMMEDIATELY after training
within 20mins you need protein and
some carbs.
Bs:
In between each exercise, do a 3
minute cardio exercise at 80% max.
Whether it is treadmill, skipping,
rowing, cross trainer or bike it
doesnt matter

GYM OR HOME GYM
Equipment Required
THE WORKOUT
BOOTY BOOSTER
Leg Press Ecc and Power

5 sec slow lower on the way down
(eccentric phase), 1 second fast push
up (concentric phase)
Sets: 3
Rep Goal: 10
Rest: 30 Seconds between sets
Set 1: Remember your lifting tips
Bs remember your booster
Turkish Get Up
Reps: 5 each side
Sets: 5
Weight: A weight you can just
comfortably hold above your head
Focus on control and performing the

movement with perfect posture
Cable Single Leg Hammy Curls

Sets: 3
Rep Goal: 15
Watch the relating video
Cable Adductors
Sets: 3
Rep Goal: 15
Watch the relating video
22

HOME / PARK
Equipment Required
Smith Squat, Smith Split Squat, Deadlift, Super Set Finisher:
Replace the smith machine with a barbell, or kettle bell or dumbbell if that is all you have.
At worst a back pack filled as heavy as is comfortable for you to lift, or anything heavy that is comfortable to lift could be
used as a replacement Dumbbell.
Leg Press:
As a non gym exerciser, the Single Leg Deadlift, Complete Turkish Get Up, Kettle Bell Deadlift and Kettle Bell Swing are your
number 1 exercises to maximise functional strength and shape your booty.
Reps: 10
Sets: 4-5
HOME / PARK
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 cheaply
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 OPTION
Mininum one hour Fat Burning Walk
23
HOME STRETCH! BRING IT HOME BABY

NEXT STOP... WEEK 4 WORKOUTS
www.bootytransformation.com

WEEK3

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28 DAYS TO YOUR BEST BOOTY!

Week 3 Goal Sheet

Clean Eating Non Negotiables

Limit refined sugars

Exercise Non Negotiables

My motto for the week:__________________________________________________________

DAY 15: Overview

Limit refined sugars

1 x 60min FBW (Fat Burning Walk):

DAY 15: Booty Burner

TIPS & SESSION GOAL / FOCUS

Ashys Dynamic Warm Up

If you are struggling to balance, then

Repeat and when at the T position

Bs: do a 20 minute run, ride or incline

DAY 15: Booty Burner cont.

TIPS & SESSION GOAL / FOCUS

Plie Squat and Kick Back Hold

As you stand move your weight to your

Repeat for 1 minute refusing to let the

DAY 15: Booty Burner cont.

TIPS & SESSION GOAL / FOCUS

You can do this!

Stretch up afterwards you deserve it!!!

Then do 2 reverse lunges and repeat

DAY 16: Overview

Limit Refined Sugars

1 x 60min FBW (Fat Burning Walk):

DAY 16: Booty Basher and Bender

TIPS & SESSION GOAL / FOCUS

Ashys Dynamic Warm Up

Walk around the gym once after

5 min Killer Cardio Intervals (KCI)

Continue for 4 minutes (6 rotations)

Repeat as many times as you can in

30 seconds flat out

As: Dont do the KCI

DAY 16: Booty Basher and Bender cont.

TIPS & SESSION GOAL / FOCUS

Ashys Mini Butt Burner

Butt Raise: Squeeze pilate ring, ball or

Double Pulse Wide Leg Squat Jump:

As: Leave out the mountain climbers,

Repeat as many times as you can in 15

Db Canyon Squat Pulse

Each full rotation = 150 reps, so count

DAY 16: Booty Basher and Bender cont.

THE WORKOUT: OPTION 2

OPTIONAL BONUS SECTION

(for anyone who doesnt want to do

1 Kneeling hip series

1. Hip Flexors, quads: Up and down,

3. Tfl :Turn hips slightly on quad

Down dog (walking dog)

30min treadmill or run challenge

4. Adductors: almost in plank

Wind Removing pose

NO CARDIO SUB TODAY - DO IT, YOU

DAY 17: Overview