20 MINUTE

BOOT
BUILDIN
WORKOU
 BOOTY-
BUILDING
WORKOUT AT
HOME
BY REGGIE C FITNESS
 Table of
Contents
Not for Resale..........................................4
Disclaimer................................................5
Success Stories!.......................................6
Success Stories Cont................................7
Welcome...................................................8
Track Your Progress.................................9
Workout Schedule...................................10
Needed Equipment...................................11
Warm Up & Cool Down...........................12
Your Routine............................................13
 NOT FOR
RESALE
All digital products, ebooks, PDF downloads,
videos, and online contact are subject to copyright
protection. Customers are not allowed to copy,
distribute, share and/or transfer the products the
purchased to any third party or person.
 DISCLAIMER
Thank you for purchasing my eBook. The
information contained in this eBook is for your
education. It is not intended to diagnose, treat, or
cure any medical condition or dispense medical
advice. If you decide to follow this plan, you
should seek the advice and counsel of a licensed
health professional and then use your own
judgment. It is important to obtain proper
medical advice before you make any decisions
about nutrition, diet, supplements, or other
health-related issues that are discussed in this
eBook. Neither the author nor the publisher is
qualified to provide medical, financial, or
psychological advice or services. The reader
should consult an appropriate healthcare
professional before heeding any of the advice
given in this eBook.
 SUCCESS
STORIES!!

If someone would have told me that this

The Results I Achieved
267lb woman who loves pizza and watching
During This Time Period F.R.I.E.N.D.S. will one day become a gym
rat in less than a year, I would have said,
Speak For Themselves Who you talking to Willis? LOL!

-Rocio -Jessica

Ive Had Other Trainers Before It was the best decision Ive ever made..
it changed my life in more ways than
Reggie, They Dont Compare.
one.
 No gimmicks, just hard With Reggies guidance I was able to
develop core strength that Ive never had
work. and saw my very own set of abs before
me.
-Tangela -Karina

For someone like me who needed that

I'm Ready To Take It To The
extra encouragement and motivation
Reggie stepped in and I cannot go back to
Next Level Of Greatness!!!
where I was before.
-Esther
-Ayesha
Welcome to my Booty
Building eBook!
This eBook was created to give you the essential workouts and tips you need
to develop into a healthier you. There is no easy way to reach your fitness
goals. Purchasing this eBook is just the first step, now you MUST
IMPLEMENT. And Im here to help you succeed!

Beginners are welcome to use this eBook workout. If you consider yourself
at intermediate or advanced level, you may add dumbbells, weight vests, or
other weighted materials (at the appropriate weight) to make workouts more
challenging. In order to know if a weight is challenging enough, you should
have a hard time doing the last 2-3 repetitions of every completed set. If you
can do this with no problem, you should increase your weight. If you get to
the last 5-6 reps, or more, and you have trouble; decrease your weight.
 Track your
Progress

Before beginning this eBook, I suggest taking

progress pictures to track your success. Here are
some tips for taking the best possible pictures:

v Wear the same outfit (bra, half shirt, and shorts)

and stand in the same spot each week
v Show front, back, and both sides of your body.
v Take photos on the same day and at the same
time each week.
v Make sure your posture/stance is relaxed.

Once you begin making progress, feel free to tag

me on social media so I can see how youre doing
@reggiecfitness. Or you can email them to me at
info@reggiecfitness.com


WORKOUT
SCHEDULE
You will perform this workout two times per week so
that you have the proper rest between sessions.

Here is a schedule to follow if you are incorporating

the other eBooks to create a full body workout:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

UPPER BODY LOWER BODY UPPER BODY CARDIO LOWER BODY

ABS & CARDIO ABS & CARDIO
& CARDIO & CARDIO & CARDIO REST DAY & CARDIO

Make sure you get the proper amount of rest between

muscle groups. If youve worked a muscle group on one
day, give that muscle group another 2 days rest before
working that muscle again. If you need more than one day
of rest, incorporate one in the middle and the other at the
end of the week. You can also turn one rest day into a day
of yoga/stretching.
 NEEDED
EQUIPMENT
With this eBook, you can do these exercises at
home, in the gym, at a park, and more! Not
everyone can afford to workout at a gym, this is to
help ANYONE achieve the body they DESERVE!

What Youll
Need!
v A towel
v Yoga mat
v Water
v Music!!!!!!
WA R M U P &
COOL DOWN
It is important to warm up and cool down after
a workout in order to prevent any injuries and
provide optimum blood flow to the muscles and
joints you need to properly perform the
exercises. Also, cooling down allows your heart
rate to lower safely to its resting state.

I usually start all my sessions with 20 burpees,

which is a good way to warm up your upper &
lower body, abs, and get a little cardio in. You
can also try walking, running, stair climbing,
elliptical, jumping rope, etc for about 5
minutes before you begin your workout. Once
you have completed the workout, stand or walk
(at a slow pace) for about 5 minutes before
sitting. You should then begin to stretch
whichever muscle you just finished working.
 Rep: Repeti
Example: 4
rpeps er se
workout for
tions, once
that comple

BOOTY-
BUILDING
WORKOUT
AT HOME
Your Routine:
1. Alternate Jumping Lunges with Squats- 2 to 3 sets @ 10 reps per
set.
2. Curtsy Lunge Calf Raises- 3 sets @ 10 reps per leg.
3. Downward Dog Knee Tucks- 3 sets @ 20 reps per leg.
4. Glute Kickbacks w/Reverse Lunge- 3 sets @ 20 reps per leg.
5. Lunge Pulse Jumps- 3 sets @ 10 reps per leg.
6. Reach & Touch Squats- 3 sets @ 10 reps per set.
7. Single leg squats- 3 sets @ 10 reps per leg.


ALTERNATE JUMPING
LUNGES WITH SQUATS
v Assume a lunge stance position with one foot forward with the knee bent,
and the rear knee nearly touching the ground. Ensure that the front knee
is over the midline of the foot. Extending through both legs, jump as high
as possible, swinging your arms to gain lift.
v As you jump as high as you can, switch the position of your legs, moving
your front leg to the back and the rear leg to the front. As you land,
absorb the impact through the legs by adopting the lunge position.
v Jump once more, When you land, lower your body back into the squat
position to complete one rep. Land as quietly as possible, which requires
control.
v Do 2 to 3 sets of 10 reps.
 CURTSY LUNGE
CALF RAISES
Stand with your feet shoulder-width apart. You should be looking straight
forward, with your chest up and shoulders back. This will be your starting
position.
Initiate the movement by shifting your weight to your right foot, lifting your
left from the ground. While keeping your torso facing forward, place your left
leg behind your right, taking a wide, lateral step behind the front leg.
Descend into a lunge by bending your knees, lowering your body straight
down. Continue until your front knee is at approximately 90 degrees, and then
drive through the heel and extend the knee and hip.
As you come back up, return the back leg to the starting position. Raise
yourself onto your tip-toes to complete one rep.
Alternate the movement; switch back and forth between both sides for 3 sets
of 10 reps per leg.
 DOWNWARD DOG
KNEE TUCKS
v From standing position, bend over, placing your hands to the floor. Walk

your hands out until both your hands and your feet are completely

touching the mat. You should resemble a downward v. Take your legs out

to shoulder width apart and spread your fingers apart. Make sure your

wrists are under your shoulders and your knees are under your hips.

v Press through your palms and shoulders, keeping your stomach tucked in

and your hips lifted. Try to walk your legs out further back. Focus on

trying to touch your heels to the mat. Keep the neck relaxed.

Lift your right leg off the mat, bending at the knee. Bring your right knee in,

tucking it as far under your chest as you can. Try to reach towards your nose.

Return right leg back and repeat with left leg. Continue alternating legs in

downward dog for 60 seconds to complete one set. Repeat for 8 sets.
GLUTE KICK-BACKS
WITH REVERSE LUNGE
1. Step back with your right foot and lower into a reverse lunge.
Squeeze your glutes and keep your core tight as you push down
through your left heel for stability
2. Kick your right leg behind you as you straighten your left leg, this
should be a fluid motion. Return your right leg to the reverse lunge
position and that is one rep. Do 15 continuous reps to complete a
set, and then repeat on the other side, kicking your left leg.
3. Do 4 sets on each leg.
 LUNGE PULSE
JUMPS
Start in a forward lunge position, with front leg bent and back leg
straight, jump up and simultaneously switch leg positions, so that
opposite leg is forward and then pulse up and down 3 times. Thats
one rep
Jump again switching leg positions so that opposite leg is lunging
forward and pulse 3 times and continue jumping and pulsing 3 times
between each jump.
Each time you switch legs, thats one rep. continue for 4 sets at 12
reps per set.
 REACH &
TOUCH
1.Position your feet just a little over shoulder-width apart and put
your arms straight in the air. While keeping your torso up, lower
your body and your arms until you can touch the floor with your
fingertips. Come back up to your starting position to complete
the move.
2.Do 4 sets at 20 reps per set.
 SINGLE LEG
SQUATS
v Stand with arms extended out in front. Balance on one leg with
opposite leg extended straight leg forward as high as possible.
v Squat down as far as possible while keeping leg elevated off of
floor. Keep back straight and supporting knee pointed same
direction as foot supporting. Raise body back up to original
position until knee and hip of supporting leg is straight. This is
one rep.
v Continue for 5 sets at 15 reps per set for each leg.
Repeat and continue with opposite leg.
CONGRATULATIONS!!!

You have now completed

the Booty Building eBook
workout and are one step
closer to reaching your
goals!!!