28 DAYS TO YOUR BEST BOOTY! WEEK 4 WORKOUTS

28 DAYS TO YOUR BEST BOOTY!
WEEK 4 WORKOUTS
WEEK 4 WORKOUTS
3
Week 4 Overview
Week 4 Goal Sheet
Day 22
Day 23
10
Day 24
13
Day 25
15
Day 26
18
Day 27
19
Day 28
21
Week 5 & Beyond
WEEK 4 OVERVIEW
Final Week of your first 28 day program!!

Time to buckle down and bring it home strong

Every session, its all about perfect form and maximum intensity
Your nutrition is clean and on the money. After week 3s focus on which foods and meals work best for you,
you should hopefully be feeling more confident on which triggers you need to avoid and actions you need to do
each day to help maximise your consistency.
Clean Eating Non Negotiables

1.
2.
3.
4.
Limit refined sugars

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

5.
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

6.
1 x BW (Booty Workout) OR if you are too sore 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 4
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 22: Overview

CLEAN EATING NON-NEGOTIABLES
EXERCISE NON-NEGOTIABLES
1.

2.

Limit Refined Sugars

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 22: Booty Basher

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

Burpee Day: Thats right, your whole session is Burpees!!
Swim Star
1.
20 x Swimmers
2.
1 x Hand Release Burpee
3.
20 x Swimmers
4.
2 x Hand Release Burpees
Regular: no jump
Advanced: jump on burpee
Repeat, up to 10 burpees and back

down to 1 again
Cardio Rest
5 minutes jog pace on your choice of
treadmill, bike or rower
This is about 60-70% max intensity

(once your Heart Rate stabilises after
Swim Star)
Advanced = 2 minute rest only
5 minute Hold and Burp

1. Squat hold for 10 seconds
2. Surfing Burpees for 20 seconds
3. Rest for 30 seconds
Repeat X 5
As: fuel up before training and refuel

IMMEDIATELY after training within 20
minutes, you need protein and some
carbs. I really want you to do today
even though it is endurance based. Just
nail your nutrition and you will be fine!
Dont do the Cardio Rest or skipping
rest sections. Instead, rest up for a few
minutes before doing the next circuit
Bs:
If you have time, do a 30minute walk
straight after the session

GYM OR HOME GYM
Equipment Required
THE WORKOUT
The Demoniser Drop Set

10 x Boomerang Jump Burpee
40 x Crunches
9 x Boomerang Jump Burpee
40 x Crunches
Repeat, doing one less Burpee each

time until you reach 1.
BOOTY BOOSTER
As remember your booster
Watch the relating video for

'Boomerang Jump Burpee'
Skipping Rest Up
Boxer Skips: 2 minutes
Double Under Practice: 2 minutes
2 minute change up: Skip slow for
10 seconds, then flat out for 10
seconds
Box Jump Burpee Star

1.
40 seconds on 20 seconds off
2.
3.
4.
5.
Boxer skips for 2 minutes
Repeat x 2
Slam Ball Burpee Finisher
Slam Ball to ground, do a Burpee
over the top of the slam ball, pick
the slam ball up as you get up
Continue until you can do no
more
This is your last exercise, give it all

youve got!!!
HOME / PARK
No Equipment Required
If no box or platform, just repeat the Forward Jump Burpee, but make the forward jump a minimum 1m length.
If you dont have a slam ball, use anything you can lift instead eg. a pillow case filled with sand, a backpack of plastic bags
filled with sand, or filled with water bottles etc.
DAY 23: Overview

1.

2.


3L of water

DAY 23: Booty Basher and Bender

GYM / HOME GYM
Equipment Required
THE WORKOUT
BOOTY BOOSTER

Butt Raise Activator
To pre-fire our hammys in preparation
for our KB swings today
10 x Butt Raises with a 3 second
hold at the top (Sets: 2)
KB Swing Practice
Watch the video of the KB Deadlift
and then the swing.
Start on a light weight and focus
on using your arms as little as
possible
FOCUS
Today we want to really push our intensity but at the same time be very aware
of where we are feeling each exercise
In all of our squats, deadlifts and lunges
we should be trying to feel our
hammys and glutes working.
If you are only feeling your quads
(front of legs) or your knees in certain
exercises please stop, reset and refocus
on pushing through your heels and
activating these key muscles.
Hammy Fire
1. 15 KB Swings
2. 10m Reverse Shuttle x 5 (run
backwards to the line then run
forward)
3. 5 x Modified Turkish Get Up
4. 30 Shuffle Jumps (quick)
Repeat, pyramiding down the KB
Swings by 2 until you hit 1
As:
Refuel IMMEDIATELY after training
within 20mins you need protein and
some carbs.
DAY 23: Booty Basher and Bender cont.

GYM OR HOME GYM
Equipment Required
THE WORKOUT
TIPS & SESSION GOAL /

FOCUS
BOOTY BOOSTER
Boxa Booster
(Holding 3 or 5kg weights)
20 x Uppercuts
10 x Lateral Duck and Extension Squats
10 x Wide Leg Double Pulse Squat Jump
No Boosters
Good Morning
10 x KettleBell Deadlifts (heavy)
10 x Monkey Walk Squats (with KB)
30 x High Knees
No Boosters
Repeat x 6

GYM OR HOME GYM
Equipment Required
THE WORKOUT: OPTION 1
THE WORKOUT: OPTION 2
CARDIO SUB OPTION
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
Optional Bonus Section (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)
30min treadmill or run challenge
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
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
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
DAY 24: Overview

1.

2.


3L of water

DAY 24: Booty Builder

GYM / HOME GYM
Equipment Required
THE WORKOUT
BOOTY BOOSTER

SINGLE LEG DAY
As:
some carbs.
Take 1 minute in between each set
today.
Db Reverse Lunge
Sets: 4
Rep Goal: 12
Rest: 45 seconds between each set
Bs:
Either a 1 hour walk before or after
the workout.
Single Leg Press and Body Weight
Ass to grass squat
Sets: 4
Rep Goal: 15
Rest: none
ROM Goal:
Leg Press: Quad to chest
Squat: Full
15 reps on left leg LP

15 reps on right leg LP
10 Full Range Squat
Repeat immediately
10

GYM OR HOME GYM
Equipment Required
THE WORKOUT
Box SL Squat
Sets: 3
Rep Goal: 10 each leg
Rest: 1min between sets
ROM Goal: As deep as you can while

maintaining correct form
Cable SL Leg Extension (Hamstring

Kick Back)
Sets: 3
Rep Goal: 15
Rest: 30 seconds
BOOTY BOOSTER
No Boosters
No Boosters
Big Box Step Ups

Sets: 2
Rep Goal: 20 step ups each leg
Use the highest box available
As: As heavy as you can lift, take a

minute between each set it you like. It's
all about intensity during your lift
SL Butt Raise (with weights)

Sets: 3
Rep Goal: 20 each leg
Rest: none (swap back to opposite leg)
ROM Goal: Full, with a double pulse at

the top of each rep!
No Boosters
Deadlift and Squat Hold Superset

Sets: 5
Rep goal: 10 Reps on deadlift,
30 second hold on Squat Hold
Rest: Repeat each set with 0 rest in
between
No Boosters
Cable Single Leg Hammy Curls

Sets 2
Rep Goal: 25
No Boosters
Cable Adductors
Sets 1
Rep Goal: 20
No Boosters
Single Leg Calf Raises (db)

Sets: 1
Reps: 25
No Boosters
11

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
Firstly, I think it is time you invested in at least a few pieces of equipment that allow you to complete the Home/Park section
of this program. Unless you began this program as an absolute beginner, by week 4, body weight will not be enough for you
to maximise your results from this program.
CARDIO SUB
Come on, its week 4. Dont take the sub option. Bring it home strong!!
But if you are seriously sore, you know the deal by now Smash up a FBW, ride or swim (if swimming today just use the
kick board and kick strong!)
12
DAY 25: Overview

1.

2.


3L of water


GYM / HOME GYM
Equipment Required
THE WORKOUT
BOOTY BOOSTER

Meet the Queen
Reverse Lunge x 10 (5 each side)
Mountain Climber x 12
Box Squat Jump x 14
High Knees x 16
Curtsy Squat x 18
Split Jumps x 20
Set your timer and continue with these

exercises until you reach 8 minutes.
As:
within 20 mins you need protein and
some carbs.
Change the rep ranges in each circuit to
max at 10 reps and add the max weight
you can lift with great form.
Take 1 minute in between each set
today. For each lift you want to feel
recovered and able to lift as heavy as
possible. If you need to and have time
feel free to take 2 minutes off between
each set.
Booty lift Canyon

Kettle Bell Deadlift x 10 (heavy as
possible)
Skip for 1 minute
Canyon Squat (legs on steps,
squat between) x 12 (heavy as
possible
Skip flat out until you clip your
foot on the rope twice
Switch out the choose your poison

AMRAP and instead do 3 sets of Kettle
Bell Deadlifts of Kettle Bell Swings like
you would in a 'Builder' session.
Repeat x 5 rounds
13

GYM OR HOME GYM
Equipment Required
THE WORKOUT
Choose Your Poison AMRAP

1. Cardio: Decide between a) 50
double unders b) 500m Treadmill
sprints c) 800m Standing Bike
Climbs
2. Endurance: Decide between:
a) 30 Triple Pulse Wide Leg Squat
b) 25 Double Pulse Squat Jumps
Set your time and continue this for

12 or 20 minutes (depending on your
fitness level)
The Fast Track Optional Cardio Finisher

1 min fast (on tread or rower)
1 min easy
Continue until you have completed 10

minutes.
BOOTY BOOSTER
As remember your booster!
GO! See how many rounds you can get

in the time you have chosen!
No Boosters
Congratulations, you worked hard

today!
HOME / PARK
Equipment Required
Same as todays gym workout
HOME / PARK
Same as todays gym workout
CARDIO SUB
14
DAY 26: Overview

1.

2.


3L of water

DAY 26: Booty Builder

GYM / HOME GYM
Equipment Required
THE WORKOUT
BOOTY BOOSTER

Barbell Squat
Sets: 3
Rep Goal: 10
Rest: 45 seconds between each set
Deadlift: Barbell or Kb
Sets: 3
Rep Goal: 10
Rest: 45 seconds
ROM Goal: 90 to Full Range (As deep

as you can while maintaining neutral
spine)
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.
15
As:
some carbs.
Bs:
Add a 30 to 60 minute walk or jog
prior or immediately after the session
if possible.

GYM OR HOME GYM
Equipment Required
BOOTY BOOSTER
THE WORKOUT
Smith Split Squat

(front foot elevated 10 to 20cm)
Sets: 3
Rep Goal: 12
Rest: 45 seconds between each leg
ROM Goal: back knee just touching the

floor!
No Boosters
Db Canyon Squat
Sets: 3
Rep Goal: 12
Rest: 30 seconds between each leg
ROM Goal: Low low low. We are up on

the steps so you can easily drop the
dumbells below your feet for the extra
range you need to feel the burn deep!
No Boosters
Leg Press Ecc and Power

Sets: 3
Rep Goal: 10
Rest: 30 Seconds between sets
5 sec slow lower on the way down

(eccentric phase)
No Boosters
1 second fast push up

(concentric phase)
Remember your lifting tips
Turkish Get Up
Reps: 10 each side
Sets: 3
Weight: A weight you can just
comfortably hold above your head
Focus on control and performing the

movement with perfect posture.
Cable Single Leg Extension

Sets: 3
Rep Goal: 15
Cable SL hammy Curls
Sets: 3
Rep Goal: 15
No Boosters
No Boosters
Please watch the relating video.
16
No Boosters

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
Again, I think it is time you invested in at least a few pieces of equipment that allow you to complete the Home/Park section
of this program. Unless you began this program as an absolute beginner, by week 4, body weight will not be enough for you
to maximise your results from this program.
Look at the home park section of this program and get either a kettle bell, barbell, dumbbell set or weight vest to help you
take your training to the next level It is investment you will cherish for years to come!
CARDIO SUB
17
DAY 27: Overview

1.

2.


3L of water

DAY 27: Design Your Own Day!!!

GYM / HOME GYM
Equipment Required
In 2 days your booty challenge will be over, but by no means do we want you to finish up!
Take what you have learned, use what you enjoy and has worked and go again for another 28 days.
TRUST YOURSELF!
You know the essentials, you know the rotation options, you know the phase and rep goals. You know how to sub in an
upper body or core or cardio day if your body feels like it needs it! You have got all the tools you need to make this happen.
So before day 28 hits, we want you to prove to yourself you can nail it. Here are your choices...
Use one of the

previous days that
you loved.
Choose your
favourite exercises
and circuits and
combine them to
create your own
tailored session
18
Use any of the

exercises in the
exercise manual,
create your own
basher, builder
or burner session
DAY 28: Overview

1.

2.

Limit refined sugars

3L of water

DAY 28: Booty Basher and Burner Combo

GYM / HOME GYM / HOME
THE WORKOUT
BOOTY BOOSTER

Miss Jekyl and Hyde Session!
Warm up on treadmill or bike or
crosstrainer (up to you) for 3 mins
Use this time to get your heart rate up

slowly
Hyde 1
Treadmill or Crosstrainer 3 mins
on/off: 15 seconds flat out, 15
seconds as absolutely slow as you
like
Db 3 Direction Lunge + walks x 10
(heavy as you can)
Double Pulse Squat Jump x 10
Repeat this routine 4 times
Jekyl 1
Plated Wall squat hold
x 30 seconds
Plated Butt Raise hold
x 45 seconds
Diamond Butt Pulses x 1 minute
As:
How do you think you should boost
this session? Today I want you to do
what you think will tailor this session to
your goals.
We dont want you building too much
lactic or doing too much high intensity cardio in a session. You get more
rest than Bs or Cs and are focused on
lifting heavy, heavy, heavy and
maximising your muscle growth
potential, instead of lifting lots of
repetitions and maximising your fat
burning potential like a B girl will do.
So look through todays program and
without any help from me choose
which circuits you will modify to suit
your goals. You can do this!!!
19
DAY 28: Booty Basher and Burner Combo cont.

GYM / HOME GYM / HOME
THE WORKOUT
BOOTY BOOSTER
Hyde 2
Ultimate Lunges x 30 seconds
Lateral Shuffles x 30 seconds
Wide Leg Bench Lunge
x 30 seconds on left leg
Cross over jumps x 30 seconds
Wide leg Bench Lunge
x 30 seconds on left leg
Get down get ups x 30 seconds
Rest x 30 seconds
No Boosters
Jekyl 2
Ashys Ballet Lunge (left leg) x 10
1 Leg Balance Series : Leg front,
leg side, leg behind (left leg)
x 1 minute
SL Deadlift hold (hold in the T on
left leg) x 1 minute
Crescent Lunge x 30 seconds
Pulsing Lunge Hold (left leg)
x 1 minute
See video for 1 leg balance series
No Boosters
Hyde and Jekyl Explosion

10 seconds Modified Get Up
10 seconds Pulsing Squats
(wide leg)
20 seconds Modified get up
How far can you get before you quit or

cant go on??
Rest for 1 minute and repeat on your

right leg
If you can do more, keep going and be

sure to let us know how far you get up
to. Remember there can be no rest
during the set!
20
No Boosters
WEEK 5 & BEYOND

LEARNING HOW TO PERSONALISE YOUR PLAN
So, your first booty challenge is over, where to from here?

Firstly, give yourself a high five or a slap on your new firm booty! You deserve it!
Secondly lets take your first lot of after pics. By first lot we mean, after another 28 days we want you to keep taking pics
and noticing the awesome changes you are making to your legs and booty!
Thirdly: Share your progress with the world. Post your pics on the forum and show us your amazing transformation! Tell us
what you have loved, what you have loved to hate haha, and what you have struggled with. Everyone who finishes this 28
days will have an amazing story and I want to hear all about it.
Finally: lets sit down and re-set your goals for the next 28 days. You need to decide:

What you want to achieve
What your nutrition goals and actions will be for the next 28 days
The exercise program you will follow
For example, you can simply re-do the Booty Challenge or personalise it further by combining what you have learnt with what
you have enjoyed most! I always say, to get the body you want, you should try to do more of what you love and less of what you
dont! (because that way you will always be looking forward to your fitness sessions).
Mix and match Choose your favourite circuits and create your own days.
Repeat and go heavier and harder Do the same program (remember every day is different), but now you have done it once you
should be able to push hard, lift heavier, hold your form better, have more control and get even better results!!
So please, take what you have learned, use what you enjoy and has worked and go again for another 28 days.
Trust yourself: You know the essentials, you know the rotation options, you
know the phase and rep goals. You know how to sub in an upper body or core
or cardio day if your body feels like it needs it! You are in control and have
got all the tools you need to make this happen. You should be able to push
harder and lift heavier!
You've got this, Lots of love
Ashy xxx

21
CONGRATULATIONS!
WE WOULD LOVE TO SEE YOUR TRANSFORMATIONS!
www.bootytransformation.com

28 DAYS TO YOUR BEST BOOTY! WEEK 4 WORKOUTS

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28 DAYS TO YOUR BEST BOOTY!

Week 4 Goal Sheet

Week 5 & Beyond

Time to buckle down and bring it home strong

Clean Eating Non Negotiables

Limit refined sugars

Exercise Non Negotiables

My motto for the week:__________________________________________________________

DAY 22: Overview

Limit Refined Sugars

1 x 60min FBW (Fat Burning Walk):

DAY 22: Booty Basher

TIPS & SESSION GOAL / FOCUS

Ashys Dynamic Warm Up

Repeat, up to 10 burpees and back

This is about 60-70% max intensity

5 minute Hold and Burp

As: fuel up before training and refuel

DAY 22: Booty Basher

TIPS & SESSION GOAL / FOCUS

The Demoniser Drop Set

Repeat, doing one less Burpee each

Watch the relating video for

As remember your booster

Box Jump Burpee Star

As remember your booster

This is your last exercise, give it all

As remember your booster

DAY 23: Overview

Limit Refined Sugars

1 x 60min FBW (Fat Burning Walk):

DAY 23: Booty Basher and Bender

TIPS & SESSION GOAL / FOCUS

Ashys Dynamic Warm Up

DAY 23: Booty Basher and Bender cont.

TIPS & SESSION GOAL /

DAY 23: Booty Basher and Bender cont.

THE WORKOUT: OPTION 2

CARDIO SUB OPTION

Optional Bonus Section (for anyone

1 Kneeling hip series

1. Hip Flexors, quads: Up and down,

30min treadmill or run challenge

3. TFL :Turn hips slightly on quad

Down dog (walking dog)

4. Adductors: almost in plank

Wind Removing pose

DAY 24: Overview

Limit Refined Sugars

1 x 60min FBW (Fat Burning Walk):

DAY 24: Booty Builder

TIPS & SESSION GOAL / FOCUS

Ashys Dynamic Warm Up

15 reps on left leg LP

DAY 24: Booty Basher and Bender cont.

TIPS & SESSION GOAL / FOCUS

ROM Goal: As deep as you can while

Cable SL Leg Extension (Hamstring

Big Box Step Ups

Use the highest box available

As: As heavy as you can lift, take a

SL Butt Raise (with weights)