Week2 V2

28 DAYS TO YOUR BEST BOOTY!
WEEK 2 WORKOUTS
WEEK 2 WORKOUTS
3
Week 2 Overview
Week 2 Goal Sheet
Day 8
Day 9
11
Day 10
14
Day 11
17
Day 12
19
Day 13
21
Day 14
WEEK 2 OVERVIEW
Remember, every exercise and circuit in the booty challenge has a video for you to watch and perfect.
If you are unsure at anytime, just give them a look.
Ensure you stick to each of these points throughout the second week for maximum results.
Stepping It Up

1.

2.

3.

As you can see, the main way to step up your intensity is to add weight while still maintaining form
(posture, control, feel, range of movement).
So for each exercise and session in week 2, think about adding weight to an exercise you arent using it
on (even 2.5kg addition is better than none), or slightly increasing your weight
Remember adding weight DOES NOT come at the expense of holding good form. So if you notice you
cant hold form anymore or just drop the weight a little for the rest of the sets/circuit etc.
4.
5.
6.

Re watch the Core Activation and Form Videos

Have you been concentrating on these each session? It is so easy to forget these critical components
Have you been doing your 60min FBW each day? Remember you can do this before or after your main
workout OR at the opposite time of day eg. morning if you work out in the evening or in the evening if
you work out in the morning!
Recap

Clean Eating Non Negotiables

7.
8.
9.
10.
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

11.
12.

1 x 60min FBW (Fat Burning Walk)

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 2
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 8: Overview
CLEAN EATING NON-NEGOTIABLES
EXERCISE NON-NEGOTIABLES
1.

2.


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 8: Booty Builder

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

Your goal today is 'keep lifting' when you hit your 'rep goal'...if you can still lift!
For example, lets say you choose to do a 50kg smith squat and your 'rep goal' is 12.
If you do your first set and you can lift more than 12, keep going just to see what you are capable of!
If you hit 20 (while holding form), then next set, please increase the weight to a number you
think you will only 'just get 12 reps out with good form'.
Smith Squat
Rep Goal: 10
Sets 3
Rest: 45 seconds between each leg
Beginners ROM Goal: 75 - 90

Experienced ROM Goal: As deep as
you can while maintaining neutral
spine
As: Refuel IMMEDIATELY after training

within 20mins you need protein and
some carbs.
Bs: Lets keep your 'rep goal' to 15 and

in the endurance phase.
Smith Split Squat and Kick Back

(front foot elevated 10 to 20cm)
Rep Goal: 10
Sets: 3
Lets move your rest period from 45

seconds down to 30!
FBW before or after your 'builder'
session
DAY 8: Booty Builder cont.

GYM OR HOME GYM
BOOTY BOOSTER
THE WORKOUT
Deadlift: Barbell or Kb
Rep Goal: 10
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.
If your lower back starts to hurt, reset,
reduce range, squeeze your butt more
and ensure you arent rounding as you
lower.
No Boosters
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
No Boosters
Cable Single Leg Extension

Rep Goal: 15
Sets: 3
Kick leg back has high as possible and

control it slowly back down.
Slight bend in the standing knee
No Boosters
Dumbell Calf Raises

Rep Goal: 15
Sets: 3
Stand on a ledge / step / weight that

allows you to dorsi-flex (drop your
heel below your toes) so you get extra
range.
No Boosters
Rep Goal: 10
Sets: 3:
Hold onto a wall or bit of equipment for

balance with the same leg.

HOME / PARK
Equipment Required
Same as Day 8 Gym Program with the following adjustments:
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:
Swap to start learning the SL 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 here.
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.
Option 2:
Substitute a 'Booty Basher' session or Cardio Sub Class instead.
CARDIO SUB
No equipment required
Home/Park:
If you are too sore today, lets make your Cardio Sub another FBW, 1 hour minimum at a good pace but lets give our legs a
good loosen up while still maxing our fat burning potential!
This will equal 2 x FBWs today which is awesome!
DAY 9: Overview
1.

2.


3L of water

DAY 9: Booty Burner

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 a minimum 3 seconds
in high heel position and 1 second only
with low heels
Always make sure your transitions

are as quick as possible. Fight hard to
resist the temptation to stay in down
dog longer than you are supposed to!
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
Advanced:
Instead of 8 x 30 second rotations, do
4 x 1 minute rotations.
DAY 9: Booty Burner cont.

GYM OR HOME GYM
BOOTY BOOSTER
THE WORKOUT
The Power of 20
This is also a great exercise to do at

home, on holidays or watching TV!
No Boosters
Each down dog is 30 seconds

(15 seconds each leg).
No Boosters
Donkey Kick Super 20s combo:

(start right leg)
Bent knee, straight leg, circles, pulse,
pistol (see video)

Diamond Butt: 20 reps
Lying Abductors:
Straight, circles, clams, foot to sky
(see video)
Butt Raise (20 second combos)
Double leg iso, single leg iso,
single leg pulse
Repeat on left side
Yogi Control Challenge

1. Down Dog: 30 seconds
2. Crescent Lunge Hold
(L Leg forward)
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)
9. Down Dog
10. Warrior 2 Hold (L leg)
11. Down Dog
12. Warrior 2 Hold (R Leg)
Each Lunge hold variation is held for

1 minute (with the goal of 90 seconds
for each eventually).
DAY 9: Booty Burner cont.

HOME / PARK
Same as Day 9 Gym Program
CARDIO SUB
Home/Park:
If you are too sore for the Burner today you have 4 options
1.
An upper body sub day
2.
A FBW double up (IE 2 x fat burning walks)
3.
A Booty challenge Bender session (to release your tired muscles)
4.
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.
10
DAY 10: Overview

1.

2.


3L of water

DAY 10: Booty Basher

GYM / HOME GYM
THE WORKOUT
BOOTY BOOSTER

Butt Raise Activator
10 Butt Raises with a 3 second hold at
the top x 2 sets
To pre-fire our hammys in preparation

for our KB swings today
As:
Perform all Cardio sections at below
70% intensity.
Focus on Control and intensity in each
lift. Get the most out of each rep
Refuel IMMEDIATELY after training
within 20mins you need protein and
some carbs.
KB Swing Practice
Watch the video of the Kettle Bell
Deadlift and then the swing.
Start on a light weight and focus on
using you arms as little as possible.
Kb Swing
Just like the Kb Deadlift except you
stand up with more power and let
your hips drive forward quickly using
your glutes and hammys.
Do not try to swing the kb by using the
strength of your arms.
**At any point if you start feeling the
Kb Swing in your lower back. Stop,
reset you positioning and try again.
11
DAY 10: Booty Basher cont.

GYM OR HOME GYM
BOOTY BOOSTER
THE WORKOUT
Hammy Fire
1. 15 x 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 x Shuffle Jumps (quick)
Repeat, pyramiding down the KB

Swings by 2 until you hit 1
No Boosters
Phone Number Hell-O
You can do this!
As:
0 = 15 x Single Leg Butt Raises each leg
(hold a weight on your stomach if you
can)
Every digit of your phone number

counts as an exercise below. Complete
your ENTIRE phone number before
you go home.
2 = 10 x Reverse Lunges each side

(holding as heavy dumb bells as you
can do full range with)
0 = 50 x butt raises
1 = 20 x burpees
2 = 30 x reverse lunges (each side)
3 = 20 x heavy weighted Db sumo
squat (50 reps if no weight)
4 = 20 x swimmers and
10 x surfing burpees
5 = 1 min x pulsing wide leg
squat hold
6 = 4 x squat and donkey kick
(hold the kick back for 2 seconds)
and 20 lateral hops x 10 sets
7 = 40 x curtsy squats
8 = 12 x Ultimate Lunges
9 = 3 x squat jumps + 10 flat out high
knees x 10 sets
Last Girl Standing - Bonus Finish for
anyone who can still stand
Do a Jump Squat then run a 10 metre
shuttle
7 = 15 Curtsy Squats (holding as heavy

dumb bells as you can do full range
with)
Increase squat jumps by 1 each shuttle

until you cannot complete your squat
jumps (or cannot stand)
Anything over 12 is awesome!
Anything over 20 is insane!!
12
As: Walk the shuttle section, add a

weight to your squat jump and stop
once you get to 12. Make each rep
count...get maximum height on every
jump and land softly.

HOME / PARK
Equipment Required
Same as Day 10 Gym Program with the following adjustments:
You can substitute a Dumbell for a Kettle Bell if you like or even a weight plate (if it has hand grip holes).
HOME / PARK
If you dont have equipment for the Kettle Bell Circuit:
Swap in the Full Turkish Get Up for the kettle bell. See video for the steps.
I promise you once you get this exercise down and can do it well, your butt will thank you for the rest of your life!
13
DAY 11: Overview

1.

2.

Limit Refined Sugars

3L of water


GYM / HOME GYM
THE WORKOUT
BOOTY BOOSTER

Your goal today is keep lifting when you hit your 'rep goal' if you can still lift!
Lets say you choose to do a 50 Kg Smith Squat and your 'rep goal' is 12.
If you do your first set and you can lift more than 12, keep going just to see what you are capable of!
If you hit 20 (while holding form), then next set, please increase the weight to a number you think you will only reach 12 of.
Smith Squat
Sets: 3
Rep Goal: 10
Rest: 45 seconds between each set
ROM Goal Beginners: 75 to 90

ROM Goal Experienced: as deep as you
can maintain neutral spine

within 20 mins you need protein and
some carbs.
Smith Split Squat

(front foot elevated 10 to 20cm)
Sets: 3
Rep Goal: 10
Deadlift: Barbell or Kb
Sets: 3
Rep Goal: 10
Rest: 45 seconds
As:
Dont do drop set Demolition
(Last Exercise)
Bs:
Ensure your rep range is at 15s or no
less than 12. Concentrate on full range
of movement.
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 and ensure you
arent rounding as you lower.
14
Lets move your rest period from 45

seconds down to 30!
Cs:
no change

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

5 seconds slow lower on the way down
(eccentric phase)
1 second fast push up
(concentric phase)
Remember your lifting tips!
No Boosters
Sets: 3
Rep Goal: 10
Rest: 30 Seconds between sets
Cable SL Leg Extension
Sets: 3
Rep Goal: 15
No Boosters
Dumbbell Calf Raises

Sets: 3
Rep Goal: 15
No Boosters
Drop Set Demolition -Swinger

1. Kb Swing (15kg) x 10
2. Butt Raises (see vid) x 10
3. Hussles x 30 seconds

Repeat 3 more times (4 sets total),
dropping the Kb weight slightly each
time.
As do not complete this section
No rest in between sets.
15

HOME / PARK
Equipment Required
Replace the smith machine with a barbell, or kettle bell or dumbbell if that is all you have.
used as a replacement Dumbbell.
Leg Press:
Swap to start learning the SL Deadlift, Complete Turkish Get Up, Kettle Bell Deadlift and Kettle Bell Swing (as a non gym
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 here.
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.
CARDIO SUB
FBW - 1 Hour Fat Burning Walk at moderate intensity
16
DAY 12: Overview

1.

2.


3L of water

DAY 12: Booty Bender

GYM / HOME GYM
Equipment Required
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 video to learn the flow.

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 breath and feel
a release.
17
Bs and Cs - Do a 20 min FBW, or

moderate jog/ride/row before your
bender session to maximise your
results.
DAY 12: 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
If you are feeling fresh, strong after

this session and want to hit up a cardio
session instead/as well then check the
cardio sub section to the right.
Gym:
The Cardio Triad (30 mins)
4 mins on treadmill (incline), then
5 mins on bike, 5 mins on rower
[at 50% max]
3 mins: treadmill, bike, rower
[at 60-70% max]
2 mins: Treadmill, bike, rower
[at 80-90% max]
1 min: Treadmill, bike, rower
[at 100%]
Then walk for 5 minute cool down
and stretch glutes, hammys,
calves.
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 your sit bones to the
sky and heels to the earth)
Home/Park:
Swap the above gym version:
Treadmill = shuttles
Bike = Skipping
Rower = Mini Combo:
(10 crunches and 10 butt raises),
repeat until time
5 Seated and lying series

Reclining eye of the needle
Reclining spinal twist
Repeat on other side
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)
Repeat on other side
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
DAY 13: Overview

1.

2.

Limit Refined Sugars

3L of water

DAY 13: Booty Basher

GYM / HOME GYM
Equipment Required
THE WORKOUT
BOOTY BOOSTER

Hello Lunge Day!
Bubble Butt ( 10min circuit)
Reverse Lunge x 10 each leg
(weighted = advanced)
30 second Butt Raise hold
Ultimate Lunge x 10 each leg
(weighted = advanced)
30 second Butt Raise pulses
30 seconds of Can Cans
Repeat for 10 minutes
Advanced:
Swap the reverse lunge for a split lunge
jump. (but dont sacrifice your ROM.
Still ensure your back knee caresses
the ground so each lunge is as deep as
possible)
Adductor Adulation

As:
within 20 minutes, you need protein
and some carbs.
As: Dont do the lateral shuffles, add

maximum weight to the lunges and
squats. Have 30 seconds break at the
end of each rotation before starting the
next lot of 3 directional lunges.
3 step, Lateral Shuffles

x 30 seconds
3 Directional Lunge: 5 each side
3 step Lateral Shuffles x 20 seconds
Ultimate Lunges: 5 each side
3 Step Lateral Shuffles
x 20 seconds
Curtsy Squat x 10
Repeat for 10 minutes
19

GYM OR HOME GYM
Equipment Required
THE WORKOUT
Pulse It
10 x Rotational lunge walks
10 x Wide Leg Pulsing Squats
10 x Front Foot Lunge Bounces
(each side)
10 x Double Pulse Squat Jumps
5 Min Iso Fun
Time yourself holding a butt raise for 5
minutes in total.
BOOTY BOOSTER
As: Add as much weight as you can
Next Round the Rotation Lunge Walks

and Front Foot Lunge Bounces go down
to 8 reps, then 6, then 4, then 2, then
back up to finish at 10.
If you can do a 5 minute straight

hold, you are done in 5 minutes. If
you hold for 30 seconds then need a
break, you would stop the clock at 30
seconds and not start it again until
yourestart your hold.
IE you only count the seconds you are
in the hold for.
HOME / PARK
Same as Day 13 Gym Program
CARDIO SUB
No equipment required
No Subs!! Do this program
20
No Boosters
DAY 14: Overview

1.

2.

Limit refined sugar

3L of water


GYM / HOME GYM
Equipment Required
THE WORKOUT
BOOTY BOOSTER

Heavy Squat Day!
Ashys Sexy Squat Pyramid
1. Full Range Smith Squat
OR Barbell Squat
Set 1: Choose the bar only and go
as deep as you can for 20 reps. Stop
every 5 reps and shake your legs out.
Keep adding 10kg until the weight

becomes too heavy for you to to hold
for 3 seconds at 90 while maintaining
your form.
As:
within 20 minutes, you need protein
and some carbs.
Bs:
Add in a 30 to 60 minute FBW after
the session.
Set 2: Add 10 kgs and aim for 8 reps

at full depth (whatever your deepest
range is where you can keep your spine
in neutral)
Set 3: Add 10kgs
Set 4: Add 10kgs
21

GYM OR HOME GYM
Equipment Required
BOOTY BOOSTER
THE WORKOUT
2. Half Range Controlled Smith Squat

or Barbell Squat
Set 1: Choose the bar only squat down
to 90. Hold for 3 seconds, then stand.
Do 6 reps with the same 3 second hold.
Keep adding 10kg until the weight

becomes too heavy for you to hold
for 3 seconds at 90 while maintaining
your form.
No Boosters
If you made the full 8 reps go up to the

next weighted dumbbell (will be either
7.5kg or 7kg at most gyms) and repeat.
No Boosters
Set 2: Add 10 kgs and aim for 6 reps

with the hold (ensure you keep your
spine in neutral)
Set 3: Add 10kgs
Set 4: Add 10kgs
3. Dumbbell Canyon Squats

Set 1: Choose a 5kg Dumbell
Do a Rep Range of as deep as you can
go for 8 reps.
Continue going up in dumbbell size

until you cannot make the 8 reps.
Rest: should be at least 45 seconds between each set.
4. Body Weight Wide Leg Squats

To a count of 4 seconds down and 2
seconds up, you are to do as many
Wide Leg Body Weight Squats (with
as big of a range of motion as you can)
until you cannot do any more or until
you cannot hold your form.
No Boosters
Grab a foam Roller and spend at

least 10 minutes rolling out your
Glutees, ITB, hammys, hipflexors,
adductors and calves.
22

HOME / PARK
Equipment Required
Replace the smith machine with a barbell, kettle bell or dumbbell if that is all you have.
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 a non
gym
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 here.
Reps: 10
Sets: 4-5
CARDIO SUB
FBW - Just hit up a FBW, ride or swim if you are too sore to complete todays session.
23
HALF WAY THERE! YOU CAN DO THIS.

NEXT STOP... WEEK 3 WORKOUTS
www.bootytransformation.com

Week2 V2

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28 DAYS TO YOUR BEST BOOTY!

Week 2 Goal Sheet

Re watch the Core Activation and Form Videos

Clean Eating Non Negotiables

Limit refined sugars

Exercise Non Negotiables

1 x 60min FBW (Fat Burning Walk)

My motto for the week:__________________________________________________________

Limit refined sugars

1 x 60min FBW (Fat Burning Walk):

DAY 8: Booty Builder

TIPS & SESSION GOAL / FOCUS

Ashys Dynamic Warm Up

Beginners ROM Goal: 75 - 90

As: Refuel IMMEDIATELY after training

Bs: Lets keep your 'rep goal' to 15 and

Smith Split Squat and Kick Back

Lets move your rest period from 45

DAY 8: Booty Builder cont.

TIPS & SESSION GOAL / FOCUS

ROM Goal: Down to wherever you can

Leg Press Eccentric and Power

Remember your lifting tips

Cable Single Leg Extension

Kick leg back has high as possible and

Dumbell Calf Raises

Stand on a ledge / step / weight that

Hold onto a wall or bit of equipment for

DAY 8: Booty Builder cont.

Limit refined sugars

1 x 60min FBW (Fat Burning Walk):

DAY 9: Booty Burner

TIPS & SESSION GOAL / FOCUS

Ashys Dynamic Warm Up

Always make sure your transitions

2) High Heel Balance: 30 seconds

DAY 9: Booty Burner cont.

TIPS & SESSION GOAL / FOCUS

This is also a great exercise to do at

Each down dog is 30 seconds

Donkey Kick Super 20s combo:

Yogi Control Challenge

Each Lunge hold variation is held for

DAY 9: Booty Burner cont.

DAY 10: Overview

Limit refined sugars

1 x 60min FBW (Fat Burning Walk):

DAY 10: Booty Basher

TIPS & SESSION GOAL / FOCUS

Ashys Dynamic Warm Up

To pre-fire our hammys in preparation

DAY 10: Booty Basher cont.

TIPS & SESSION GOAL / FOCUS

Repeat, pyramiding down the KB

Phone Number Hell-O

You can do this!

Every digit of your phone number

2 = 10 x Reverse Lunges each side

7 = 15 Curtsy Squats (holding as heavy

Increase squat jumps by 1 each shuttle

As: Walk the shuttle section, add a

DAY 10: Booty Basher cont.

DAY 11: Overview