28 DAYS TO YOUR BEST BOOTY!

WEEK 4 WORKOUTS
 WEEK 4 WORKOUTS

3 Week 4 Overview
4 Week 4 Goal Sheet
5 Day 22
7 Day 23
10 Day 24
13 Day 25
15 Day 26
18 Day 27
19 Day 28
21 Week 5 & Beyond

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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 3’s 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. Limit refined sugars
2. 3L of water per day
3. Limit starchy carbs after breakfast
4. 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.

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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

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DAY 22: Overview
CLEAN EATING NON-NEGOTIABLES
• Limit Refined Sugars
• 3L of water
• Limit Starchy Carbs after breakfast
• Small portion of protein with every meal or snack
DAY 22: Booty Basher
GYM / HOME GYM
Equipment Required
THE WORKOUT
Burpee Day: That’s 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
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
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
EXERCISE NON-NEGOTIABLES
1. 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
2. 1 x BW (Booty Workout)
BOOTY BOOSTER
TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up
Ashy’s Dynamic Warm Up
Regular: no jump A’s: fuel up before training and refuel
IMMEDIATELY after training within 20
Advanced: jump on burpee 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!
Don’t do the Cardio Rest or skipping
rest sections. Instead, rest up for a few
minutes before doing the next circuit
This is about 60-70% max intensity
(once your Heart Rate stabilises after B’s:
‘Swim Star’) If you have time, do a 30minute walk
straight after the session
Advanced = 2 minute rest only
5
DAY 22: Booty Basher
GYM OR HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

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 A’s remember your booster
time until you reach 1.
Watch the relating video for
'Boomerang Jump Burpee'

Skipping Rest Up A’s remember your booster

• 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 A’s remember your booster

1. 40 seconds on 20 seconds off
2. 30 seconds on 30 seconds off
3. 20 seconds on 40 seconds off
4. 30 seconds on 30 seconds off
5. Boxer skips for 2 minutes

Repeat x 2

Slam Ball Burpee Finisher This is your last exercise, give it all A’s remember your booster
• Slam Ball to ground, do a Burpee you’ve got!!!
over the top of the slam ball, pick
the slam ball up as you get up
• Continue until you can do no
more

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 don’t 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.

6
DAY 23: Overview
CLEAN EATING NON-NEGOTIABLES EXERCISE NON-NEGOTIABLES
• Limit Refined Sugars 1. 1 x 60min FBW (Fat Burning Walk):
• 3L of water You can do this either before your session, after
• Limit starchy carbs after breakfast your session or at opposite ends of the day IE
• Small portion of protein with every meal or snack FBW in morning or evening
2. 1 x BW (Booty Workout)

DAY 23: Booty Basher and Bender

GYM / HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Ashy’s Dynamic Warm Up

Butt Raise Activator FOCUS A’s:

To pre-fire our hammy’s in preparation Today we want to really push our inten- Refuel IMMEDIATELY after training
for our KB swings today sity but at the same time be very aware within 20mins you need protein and
• 10 x Butt Raises with a 3 second of ‘where we are feeling each exercise’ some carbs.
hold at the top (Sets: 2)
In all of our squats, deadlifts and lunges
we should be trying to feel our
KB Swing Practice
hammy’s and glutes working.
• Watch the video of the KB Deadlift
and then the swing.
If you are only feeling your quads
• Start on a light weight and focus
(front of legs) or your knees in certain
on using your arms as little as
exercises please stop, reset and refocus
possible
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

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DAY 23: Booty Basher and Bender cont.
GYM OR HOME GYM
Equipment Required

TIPS & SESSION GOAL / BOOTY BOOSTER

THE WORKOUT
FOCUS Personalise or Step It Up

Boxa Booster No Boosters

(Holding 3 or 5kg weights)
20 x Uppercuts
10 x Lateral Duck and Extension Squats
10 x Wide Leg Double Pulse Squat Jump

Good Morning No Boosters

10 x KettleBell Deadlifts (heavy)
10 x Monkey Walk Squats (with KB)
30 x High Knees

Repeat x 6

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DAY 23: Booty Basher and Bender cont.
GYM OR HOME GYM
Equipment Required
THE WORKOUT: OPTION 1
BOOTY BENDER
Ashy’s Yin Yoga Series
Watch the video to learn the flow
1 – Kneeling hip series
Down dog transition to 3 legged dog
Swan (right leg) transition
Down dog
Swan Left leg transition to dragon series
Dragon
Warrior Dragon
Triangle
Lizard
Down dog transition to 3 legged dog
Repeat Dragon series on the other leg
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
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
THE WORKOUT: OPTION 2 CARDIO SUB OPTION
BOOTY BENDER Optional Bonus Section (for anyone
Ashy’s Foam Roller Release who doesn’t want to do the ‘booty
Watch the video to learn the flow bender’ section)
1. Hip Flexors, quads: Up and down, 30min treadmill or run challenge
when hit tight spot (bend and
extend) Beginner challenge:
1 min slow
2. ITB 30 seconds @ 70% intensity
30 seconds @ 90% intensity
3. TFL :Turn hips slightly on quad Repeat for 30 minutes
stretch
Advanced Challenge:
4. Adductors: almost in plank 30 seconds slow
position, straddle roller 1 minute @ 70% intensity
45 seconds @ 90%
5. Glutes and Piriformis: Sit on it and Repeat for 30mins
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.
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DAY 24: Overview
CLEAN EATING NON-NEGOTIABLES EXERCISE NON-NEGOTIABLES
• Limit Refined Sugars 1. 1 x 60min FBW (Fat Burning Walk):
• 3L of water You can do this either before your session, after
• Limit starchy carbs after breakfast your session or at opposite ends of the day IE
• Small portion of protein with every meal or snack FBW in morning or evening
2. 1 x BW (Booty Workout)

DAY 24: Booty Builder

GYM / HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Ashy’s Dynamic Warm Up

SINGLE LEG DAY A’s:

Refuel IMMEDIATELY after training
Db Reverse Lunge within 20mins you need protein and
Sets: 4 some carbs.
Rep Goal: 12 Take 1 minute in between each set
Rest: 45 seconds between each set today.

B’s:
Either a 1 hour walk before or after
the workout.

Single Leg Press and Body Weight ROM Goal:

Ass to grass squat Leg Press: Quad to chest
Sets: 4 Squat: Full
Rep Goal: 15
Rest: none

15 reps on left leg LP

15 reps on right leg LP
10 Full Range Squat

Repeat immediately

10
DAY 24: Booty Basher and Bender cont.
GYM OR HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Box SL Squat ROM Goal: As deep as you can while No Boosters

Sets: 3 maintaining correct form
Rep Goal: 10 each leg
Rest: 1min between sets

Cable SL Leg Extension (Hamstring No Boosters

Kick Back)
Sets: 3
Rep Goal: 15
Rest: 30 seconds

Big Box Step Ups Use the highest box available A’s: As heavy as you can lift, take a
Sets: 2 minute between each set it you like. It's
Rep Goal: 20 step ups each leg all about intensity during your lift

SL Butt Raise (with weights) ROM Goal: Full, with a double pulse at No Boosters
Sets: 3 the top of each rep!
Rep Goal: 20 each leg
Rest: none (swap back to opposite leg)

Deadlift and Squat Hold Superset No Boosters

Sets: 5
Rep goal: 10 Reps on deadlift,
30 second hold on Squat Hold
Rest: Repeat each set with 0 rest in
between

Cable Single Leg Hammy Curls No Boosters

Sets 2
Rep Goal: 25

Cable Adductors No Boosters

Sets 1
Rep Goal: 20

Single Leg Calf Raises (db) No Boosters

Sets: 1
Reps: 25

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DAY 24: Booty Basher and Bender cont.
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

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…. Don’t 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
CLEAN EATING NON-NEGOTIABLES EXERCISE NON-NEGOTIABLES
• Limit Refined Sugars 1. 1 x 60min FBW (Fat Burning Walk):
• 3L of water You can do this either before your session, after
• Limit starchy carbs after breakfast your session or at opposite ends of the day IE
• Small portion of protein with every meal or snack FBW in morning or evening
2. 1 x BW (Booty Workout)

DAY 25: Booty Basher

GYM / HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Ashy’s Dynamic Warm Up

Meet the Queen A’s:

• 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.
Refuel IMMEDIATELY after training
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

Booty lift Canyon today. For each lift you want to feel
• Kettle Bell Deadlift x 10 (heavy as recovered and able to lift as heavy as
possible) possible. If you need to and have time
• Skip for 1 minute feel free to take 2 minutes off between
• Canyon Squat – (legs on steps, each set.
squat between) x 12 (heavy as
possible Switch out the ‘choose your poison
• Skip flat out until you clip your AMRAP’ and instead do 3 sets of Kettle
foot on the rope twice Bell Deadlifts of Kettle Bell Swings like
you would in a 'Builder' session.
Repeat x 5 rounds

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DAY 25: Booty Basher
GYM OR HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

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 A’s remember your booster!
12 or 20 minutes (depending on your
fitness level)
GO! See how many rounds you can get
in the time you have chosen!

The Fast Track - Continue until you have completed 10 No Boosters

Optional Cardio Finisher minutes.
• 1 min fast (on tread or rower)
• 1 min easy Congratulations, you worked hard
today!

HOME / PARK
Equipment Required

Same as today’s gym workout

HOME / PARK
No Equipment Required

Same as today’s gym workout

CARDIO SUB

Come on, its week 4…. Don’t 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!)

14
DAY 26: Overview
CLEAN EATING NON-NEGOTIABLES EXERCISE NON-NEGOTIABLES
• Limit Refined Sugars 1. 1 x 60min FBW (Fat Burning Walk):
• 3L of water You can do this either before your session, after
• Limit starchy carbs after breakfast your session or at opposite ends of the day IE
• Small portion of protein with every meal or snack FBW in morning or evening
2. 1 x BW (Booty Workout)

DAY 26: Booty Builder

GYM / HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Ashy’s Dynamic Warm Up

Barbell Squat ROM Goal: 90˚ to Full Range (As deep A’s:
Sets: 3 as you can while maintaining neutral Refuel IMMEDIATELY after training
Rep Goal: 10 spine) within 20mins you need protein and
Rest: 45 seconds between each set some carbs.

B’s:
Add a 30 to 60 minute walk or jog
prior or immediately after the session
if possible.
Deadlift: Barbell or Kb ROM Goal: Down to wherever you can
Sets: 3 maintain neutral spine and the feeling
Rep Goal: 10 of strength in your hammys and butt.
Rest: 45 seconds If your lower back starts to hurt, reset,
reduce range, squeeze your butt more
and ensure you aren’t rounding as you
lower.

15
DAY 26: Booty Basher and Bender cont.
GYM OR HOME GYM
Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Smith Split Squat ROM Goal: back knee just touching the No Boosters
(front foot elevated 10 to 20cm) floor!
Sets: 3
Rep Goal: 12
Rest: 45 seconds between each leg

Db Canyon Squat ROM Goal: Low low low. We are up on No Boosters

Sets: 3 the steps so you can easily drop the
Rep Goal: 12 dumbells below your feet for the extra
Rest: 30 seconds between each leg range you need to feel the burn deep!

Leg Press Ecc and Power 5 sec slow lower on the way down No Boosters
Sets: 3 (eccentric phase)
Rep Goal: 10
Rest: 30 Seconds between sets 1 second fast push up
(concentric phase)

Remember your lifting tips

Turkish Get Up Focus on control and performing the No Boosters

Reps: 10 each side movement with perfect posture.
Sets: 3
Weight: A weight you can just
comfortably hold above your head

Cable Single Leg Extension No Boosters

Sets: 3
Rep Goal: 15

Cable SL hammy Curls Please watch the relating video. No Boosters

Sets: 3
Rep Goal: 15

16
DAY 26: Booty Basher and Bender cont.
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

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

Come on, its week 4…. Don’t 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!)

17
DAY 27: Overview
CLEAN EATING NON-NEGOTIABLES EXERCISE NON-NEGOTIABLES
• Limit Refined Sugars 1. 1 x 60min FBW (Fat Burning Walk):
• 3L of water You can do this either before your session, after
• Limit starchy carbs after breakfast your session or at opposite ends of the day IE
• Small portion of protein with every meal or snack FBW in morning or evening
2. 1 x BW (Booty Workout)

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...

Choose your Use any of the

Use one of the favourite exercises exercises in the
previous days that and circuits and exercise manual,
you loved. combine them to create your own
create your own basher, builder
tailored session or burner session

18
DAY 28: Overview
CLEAN EATING NON-NEGOTIABLES
• Limit refined sugars
• 3L of water
• Limit starchy carbs after breakfast
• Small portion of protein with every meal or snack
DAY 28: Booty Basher and Burner Combo
GYM / HOME GYM / HOME
No Equipment Required
THE WORKOUT
Warm up on treadmill or bike or
crosstrainer (up to you) for 3 mins
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
Jekyl 1
• Plated Wall squat hold
x 30 seconds
• Plated Butt Raise hold
x 45 seconds
• Diamond Butt Pulses x 1 minute
EXERCISE NON-NEGOTIABLES
1. 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
2. 1 x BW (Booty Workout)
BOOTY BOOSTER
TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up
Ashy’s Dynamic Warm Up
Miss Jekyl and Hyde Session!
Use this time to get your heart rate up A’s:
slowly 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.
Repeat this routine 4 times
We don’t want you building too much
lactic or doing too much high intensi-
ty cardio in a session. You get more
rest than B’s or C’s 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.
Repeat this routine 4 times
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!!!
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DAY 28: Booty Basher and Burner Combo cont.
GYM / HOME GYM / HOME
No Equipment Required

BOOTY BOOSTER
THE WORKOUT TIPS & SESSION GOAL / FOCUS
Personalise or Step It Up

Hyde 2 Repeat this routine 3 times No Boosters

• 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

Jekyl 2 See video for 1 leg balance series No Boosters

• Ashy’s Ballet Lunge (left leg) x 10
• 1 Leg Balance Series : Leg front, Rest for 1 minute and repeat on your
leg side, leg behind (left leg) right 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

Hyde and Jekyl Explosion How far can you get before you quit or No Boosters
• 10 seconds Modified Get Up can’t go on??
• 10 seconds Pulsing Squats
(wide leg) If you can do more, keep going and be
• 20 seconds Modified get up sure to let us know how far you get up
• 20 seconds Pulsing Squats to. Remember there can be no rest
• 30 seconds Modified get up during the set!
• 30 seconds Pulsing Squats
• 40 seconds Modified get up
• 40 seconds Pulsing Squats
• 50 seconds Modified get up
• 50 seconds Pulsing Squats
• 60 seconds Modified get up
• 60 seconds Pulsing Squats

20
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
don’t! (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

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 CONGRATULATIONS!
WE WOULD LOVE TO SEE YOUR TRANSFORMATIONS!

www.bootytransformation.com