WEEK1

28 DAYS TO YOUR BEST BOOTY!
WEEK 1 WORKOUTS
WEEK 1 WORKOUTS
3
Pre-Start Essentials
Week 1 Overview
Week 1 Goal Sheet
Day 1
11
Day 2
14
Day 3
17
Day 4
19
Day 5
22
Day 6
25
Day 7
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) ASHYS PRE LIFTING MUST DOS

1.
2.

Core Activation and Motor Control - Watch Ashys Core Essentials video before starting
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 havent 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 cant

hold form as mentioned in Ashys 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 havent done one of the circuits before:

Watch the video and let Ashy show you
4) FAT BURNING WALKS

FBWS have been included as one of your Non Negotiables for each day - this is because they will really
ensure you achieve amazing results. However I understand that for some people this is not possible eg. busy
mums. Perhaps go for a 20 minute one instead, or head out in the afternoon with the kids (a couple of hours
after eating). If fat loss is your goal then these really will make the difference - do what you can and dont beat
yourself up, just try your best. Always do your Booty Workout though!
4) EQUIPMENT AND LOCATION OPTIONS:

Each day has a gym and home/park location option:

If you dont have access to a gym, dont 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 Ashys 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!
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.
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.

2.

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
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.
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, dont 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 cant be changed) and focus on what you can do about
it. The key to success is consistency and balance.
The Basics

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.

er!
b
m
e
Rem
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
DAY 1: Overview
CLEAN EATING NON-NEGOTIABLES
EXERCISE NON-NEGOTIABLES
1.

2.


3L of water
Limit Starchy Carbs after breakfast
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 1: Essentials
GYM OR HOME GYM
THE WORKOUT
ROM / SESSION GOAL
TIPS / BOOTY BOOSTER

Personalise or Step It Up
Ashys Dynamic Warm Up

Todays 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 couldnt 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
Reps: 20
Sets: 1
If you can make 20 standard body

weight squats easily, you can move
onto the below program as is.
No Boosters
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
Reps: 12-15
Sets: 4
Rest: 45 seconds between sets
ROM Goal: As low as you can while

maintaining straight spine.
Start light (or even with no weight),

but add more weight or a weight vest
if you can hit the rep goal with good
form.
DAY 1: Essentials cont.

GYM OR HOME GYM
BOOTY BOOSTER
THE WORKOUT
TIPS & SESSION GOAL / FOCUS
Leg Press:
Reps: 15
Sets: 4
Rest: 45 Seconds between sets
ROM Goal: 90 angle at knees

Remember your lifting tips.
Feet at top of plate and weight through

heels for maximum glute and hammy
activation. 3 second count on eccentric (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
Reps: 12 each leg
Sets: 4
Rest: 45 seconds
ROM Goal: Back knee just off the

ground (but this can be reduced if you
arent strong enough to maintain your
control and posture).
Really try to feel your butt and

hamstring doing the majority of the
work. As you lift push through your
heels to help activate and feel these
muscles.
Smith Squat
Reps: 12
Sets: 4
Rest: 45 seconds between each leg
As deep as you can maintain neutral

spine ( check yourself out side on in
the mirror. As you squat down you will
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).
No Boosters
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)
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.
10
DAY 2: Overview
1.

2.


3L of water

DAY 2: Booty Basher

GYM OR HOME GYM
THE WORKOUT
BOOTY BOOSTER

Ashys 150 AMRAP
1. 50 x skips (or star jumps) as
fast as possible
2. 15 x Kettlebell 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, fast)
6. 5 x Modified Turkish Getups
Repeat as many times as you can in
15 minutes.
Kettlebell 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 your butt and hammys. If there
is 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!
Each full rotation = 150 reps, so

count up your reps at the end to
give you a total to beat next time!
11
Advanced Option:
Add weight to squat and curtsy
(hold at your chest).
Change the 30 step ups to 30 high box
step downs (really making it tough to
get back up).
Add 5kg weight to the Turkish get ups.
DAY 2: Booty Basher cont.

GYM OR HOME GYM
BOOTY BOOSTER
THE WORKOUT
5 min Killer Cardio Intervals (KCI)

1 minute ride/row/run/skip recovery
Believe in yourself and keep moving!
As: Dont do the KCI circuit. Also do

not do the Optional Bonus Section at
the end of todays workout.
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.
RFT Challenge Advanced Option:

Add Dumbbells held at your shoulders
during the squat jumps.
Start the stop watch at the beginning

of this set and write down your score
to try and beat later!
Repeat 10 times instead of 5.
Then...
30 seconds flat out & 10 seconds easy
Repeat the second part for 4 minutes
(6 rotations)
Ashys Mini Butt Burner
Butt Raise x 30 seconds
(with adduction activation)
Wide Leg Squat Pulse x 30 seconds
Rest: 30 seconds
Repeat: 4 times
RFT Challenge
1. 10 x Double Pulse Wide Leg Squat
Jumps
2. 30 x Mountain Climbers
Repeat 5 times, as soon as you are
finished you are done for today.
Well Done!
Optional Bonus Section
30 min treadmill or run challenge!
As: Do not do the Optional Bonus.
Run for 4 minutes, then do 10 knee

push ups, 10 split lunges and repeat for
30 minutes.
12

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
1.



2.

If you are really sore today, dont 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.


3L of water
DAY 3: Booty Builder

GYM OR HOME GYM
THE WORKOUT
BOOTY BOOSTER

Smith Squat
Rep Goal: 15
Sets: 3
Rest: 45 seconds between each set
Beginner ROM: 75 - 90
Experienced ROM: as deep as you can
maintain neutral spine
Advanced: try to raise heels and go on
toes at the top of your lift (so some
extra calf activation), but remember
to press back into heels and focus on
hammys and glutes for the rest of lift.
Smith Split Squat

(front foot elevated 10cm - 20cm)
Rep Goal: 15
Sets: 3
ROM Goal: 90 knee bend

Really try to feel the butt and hammys
on your front leg doing the most work
here.
As: Really focus every session on

getting protein into you within 20
minutes after your workout!!
'A's with Gym experience and who are
confident with the exercises, change
your 'rep goal' to 10. This means you
MUST increase the weight used on
Day 1.
Advanced: Use a barbell instead of a

smith machine.
Intermediate: Stick with the smith
machine until you can squat at least
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).
14
DAY 3: Booty Builder cont.

GYM OR HOME GYM
THE WORKOUT
Deadlift: Barbell or Kettlebell

Rep Goal: 15
Sets: 3
Rest: 45 seconds
ROM Goal: Down to wherever you can

maintain neutral spine and the feeling
of strength in your hammys and butt.
BOOTY BOOSTER
No Boosters
If your lower back starts to hurt, reset,

reduce range, squeeze your butt more
and ensure you arent rounding as you
lower.
Leg Press Eccentric and Power
5 sec on the way down (eccentric
phase), 1 second fast push up
(concentric phase)
ROM Goal: 70 - 90 knee bend
Remember to place your feet towards

the top of the foot plate in order to
target your hammys and glutes more.
This is the last exercise for todays

workout, ensure you maintain form
and focus right til the end!
On your butt raise, push your weight

through heels and wiggle toes to
maximise hammy activation.
Rep Goal: 15
Sets: 3
Rest: 30 Seconds between sets
Super Set Finisher
1. Db Reverse Lunge: 10 reps left leg
2. Single Leg Butt Raise (hold weight
plate on top of thighs): 10 reps
left leg
Repeat on other leg
Sets: 3 (no rest in between)
15

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
16
DAY 4: Overview
1.

2.


3L of water

DAY 4: Booty Burner & Bender

GYM / HOME GYM / HOME / PARK
THE WORKOUT
BOOTY BOOSTER

+ 1 leg balance: 1 minute each leg
Burn Baby Burn
1. Single Leg Deadlift : 1 minute left side
2. Plank: 30 seconds
3. High Heel Squat Hold: 1 minute
5. Crescent Lunge Hold: 1 minute
7. 1 Leg Balance Series:
leg front, leg side, leg behind
(see video): 1 minute
SL Deadlift:
Hold in the T shape for 5 seconds.
Refuse to let the moving leg touch the
floor through the entire exercise.
Repeat on right leg
17
Bs: Add a 30 minute Run or Cycle

before the session (if you have time).
DAY 4: Booty Burner & Bender cont.

THE WORKOUT: OPTION 1
CARDIO SUBSTITUTE OPTION
BOOTY BENDER
Ashys Yin Yoga Series
Watch the video to learn the flow
BOOTY BENDER
Ashys Foam Roller Release
REPLACES BOOTY BENDER

30min treadmill or run challenge
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
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
Beginner challenge:
1. 1 min slow
2. 30 seconds 70% intensity
1. 30 seconds 90% intensity
2. Repeat for 30 mins
2. ITB
4. Adductors: almost in plank

position, straddle roller
5. Glutes 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
18
Advanced Challenge:
3. 30 seconds slow
4. 1 minute 70% intensity
5. 45 seconds 90%
6. Repeat for 30 minutes
DAY 5: Overview
1.

2.


3L of water

DAY 5: Booty Basher

THE WORKOUT
BOOTY BOOSTER

Walk the Talk
Choose 2 weights IE a 10kg plate and
5kg plate or 5kg and 2.5kg
First set is heaviest weight, second
is lightest, on the last set it is body
weight.
1. Walking lunge x 20 lunges
2. 3 Directional lunge x 10 lunge
walks (30 movements)
3. Rotation Lunge x 10 lunges
4. Ultimate Lunge x 10 lunges
(5 a side)

Walking Lunge:
Each step forward ensure you still press
down into the heel of your front leg
and drive the movement forward with
your front leg strength too.
3 Directional Lunges:
Watch the video. Perform the left,
right and central lunge before stepping
forward onto your next leg.
Repeat at lighter weight

Repeat at body weight
19
No Boosters

GYM OR HOME GYM
THE WORKOUT
BOOTY BOOSTER
Jumpin Jumpin
1. 10 x Bench Straddle Squat Jump
2. 20 x Can Cans
3. 10 x Squat Jump (forward/Back)
4. 20 x Bear Walks
5. 10 x Switch lunge jumps
(or split squats for beginners)
6. 20m Shuttle Run x 5 or
100 skips or 100 hussles
Bench Straddle Squat Jump:

Watch video for correct form - Wide
Squat over bench or step , Jump and
land both feet on bench, Jump down
and squat till your bum hits the bench
(add weight for advanced).
Experienced As who have done the

majority of exercises in the jumpin
jumpin circuit - Add weight to
exercises 1, 3 and 5 and increase your
reps to 15. Aim for control and depth
instead of speed.
If you fail to get them out in the round,

the next round your total goes down by
1 (eg. 4 for beginner or 9 for advanced
etc). Your goal is to finish the 8 minutes
on the number you started on!
No Boosters
Watch the video first and practice at

home before trying in public! This is
one of the most beneficial and difficult
exercises on Earth.
No Boosters
Repeat for 10 minutes

Burpee EMOM (8 minutes)
Every minute on the minute, complete
the following:
1. Beginners: 5 Hand release
Burpees and 5 Butt Raises (see
video).
2. Advanced: 10 Hand release
Burpees and 5 Butt Raises
The Turkish Get Up
Start on 5kg weight
10 x TGU
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%
20

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.
21
DAY 6: Overview
1.

2.


3L of water

DAY 6: Booty Builder

THE WORKOUT
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 wont get the results you desire. Try to push every rep to your best ability.
Smith Squat
Rep Goal: 10
Sets: 3
Rest: 45 seconds between each set
Beginners ROM Goal: 75 - 90

Experienced ROM Goal: as deep as you
can maintain neutral spine
All Bs: Keep rep range at 15

(endurance phase), but ensure you are
only just able to get 15 out.
Your last set must be done to absolute
failure eg. dont 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!
22

GYM OR HOME GYM
THE WORKOUT
BOOTY BOOSTER
Smith Split Squat

(front foot elevated 10cm - 20cm)
Youve got this!
Bs remember your boosters for today!
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, re-set,
reduce range, squeeze your butt more
and ensure you arent rounding as you
lower.
Leg Press Eccentric and Power

5 second slow lower on the way down
(eccentric phase), 1 second fast push
up (concentric phase)
Remember your lifting tips
This is the last workout for today, make

sure you go home without any regrets!
Sets: 3
Rep Goal: 10
Rep Goal: 10
Sets: 3:
Rest: 30 seconds between sets
Drop Set Demolition
1. Kb/db Sumo Squat (20kg) x 10
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
23

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
24
DAY 7: Overview
1.

2.


3L of water

DAY 7: Booty Basher & Bender

GYM / HOME GYM
THE WORKOUT
BOOTY BOOSTER

Stairway to Booty Heaven
Keep increasing the reps each round
until you cannot complete them
within your 1 minute timeline
1 metre Frog jumps
Rep Start: 10
Time: 1 minute continuous rounds
Sets: Keep adding 1 rep every minute
until you cannot complete the rep goal
in the 1 minute timeline. If you finish
your reps before the minute ends you
get to rest.
The goal of the stairway session is

to not only complete the exercise
within the minute, but to add an extra
rep in the next minute until you cannot
complete the task, for example:
Minute 1: 10 reps
Minute 2: 11 reps
Minute 3: 12 reps
Until you cant get it out!!
1 metre Frog Jumps

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
doesnt count to your total.
This circuit starts slow, but quickly becomes tougher and tougher and ends
quickly
25
As: Refuel IMMEDIATELY after training

within 20mins you need protein and
some carbs.
DAY 7: Booty Basher & Bender Cont.

GYM OR HOME GYM
THE WORKOUT
BOOTY BOOSTER
Skip Stop
Weighted Wall Squat (10 seconds)
+ Skipping Standard (50 seconds)
+ Skipping Boxers (40 seconds)
+ Skipping Double Unders or High
Knees x 30 seconds
Wall squat (40 seconds) +
Skipping Standard (20 seconds)
Try to not drop the weight you started

with.
As: In the skip stop circuit, rest instead

of skipping.
Each rotation goes up in burpees and

modified gets ups until you hit 10 reps.
Then go back down until time is up...
1,2,3,4,5,6,7,8,9,10,9,8 etc
Advanced girls: Try the boomerang

burpee instead. (please watch the
video first)
Repeat for 3 rounds

Beast Mode (5 min circuit)
1 x Burpee or 1 x Boomerang
Burpee (forward Jump and 180)
1 x 20m Shuttle Sprint
1 x Modified Get Up
20 x Lateral Hops or 20 x Lateral
Tuck Jump Hops (advanced)
26
DAY 7: Booty Basher & Bender cont.

BOOTY BENDER
Ashys Yin Yoga Series
BOOTY BENDER
Ashys Foam Roller Release
1 Kneeling hip series

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
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
2. ITB
4. Adductors: almost in plank

position, straddle roller
5. Glutes 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
27
CONGRATULATIONS! ONE WEEK DOWN!

NEXT STOP... WEEK 2 WORKOUTS
www.bootytransformation.com

WEEK1

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WEEK1

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28 DAYS TO YOUR BEST BOOTY!

Week 1 Goal Sheet

PRE START ESSENTIALS

Shopping list from Clean Eating Guidelines

2) ASHYS PRE LIFTING MUST DOS

3) FIRST LIFT TIPS FOR EACH EXERCISE

4) FAT BURNING WALKS

4) EQUIPMENT AND LOCATION OPTIONS:

5) EQUIPMENT RECOMMENDED FOR BEST RESULTS

A FBW double up (2 x Fat Burning Walks)

Clean Eating Non Negotiables

Limit refined sugars

Exercise Non Negotiables

The Basic Exercises

My motto for the week:__________________________________________________________

Limit refined sugars

1 x 60min FBW (Fat Burning Walk):

ROM / SESSION GOAL

TIPS / BOOTY BOOSTER

Ashys Dynamic Warm Up

If you can make 20 standard body

If you were unable to do these, then

ROM Goal: As low as you can while

Start light (or even with no weight),

DAY 1: Essentials cont.

TIPS & SESSION GOAL / FOCUS

ROM Goal: 90 angle at knees

Feet at top of plate and weight through

ROM Goal: Back knee just off the

Really try to feel your butt and

As deep as you can maintain neutral

How your Weight Sheet Should Look after day 1:

Limit refined sugars

1 x 60min FBW (Fat Burning Walk):

DAY 2: Booty Basher

TIPS & SESSION GOAL / FOCUS

Ashys Dynamic Warm Up

Each full rotation = 150 reps, so

DAY 2: Booty Basher cont.

TIPS & SESSION GOAL / FOCUS

5 min Killer Cardio Intervals (KCI)

Believe in yourself and keep moving!

As: Dont do the KCI circuit. Also do

Double Pulse Wide Leg squat Jump:

RFT Challenge Advanced Option:

Start the stop watch at the beginning

Repeat 10 times instead of 5.

As: Do not do the Optional Bonus.

Run for 4 minutes, then do 10 knee

DAY 2: Booty Basher cont.

CLEAN EATING NON-NEGOTIABLES

Limit refined sugars

DAY 3: Booty Builder

TIPS & SESSION GOAL / FOCUS

Ashys Dynamic Warm Up

Smith Split Squat

ROM Goal: 90 knee bend

As: Really focus every session on

Advanced: Use a barbell instead of a

DAY 3: Booty Builder cont.

TIPS & SESSION GOAL / FOCUS

Deadlift: Barbell or Kettlebell

ROM Goal: Down to wherever you can

If your lower back starts to hurt, reset,