ADVANCED WEEK 7

BOOTY BUILDING PROGRAM DAY 1

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: HEAVY WEIGHT: MODERATE

WALKING LUNGES WITH KICKBACK (BARBELL) BARBELL SQUATS DEADLIFTS

SETS: 4 SETS: 4 SETS: 4
REPS: 12 | 10 | 10 | 8 (EACH SIDE) REPS: 10 | 10 | 8 | 10 REPS: 10 | 8 | 8 | 10
1 Lunge forwards on one leg, ensuring the 1 Stand with your feet shoulder-width apart, 1 Stand with your feet shoulder-width apart,
barbell and your hips stay level with the bar across the back of your knees bent and the barbell resting against
2 At the bottom of your lunge, push through shoulders below your neck the floor with your hands slightly wider than
shoulder-width
your front heel to come up and kick the back 2 Pushing your hips back, and bending at the
leg straight behind you
2 With your arms straight and upper back
knees, sink to 90-degrees. Make sure you
engaged, hinge from your hips to stand up
3 Control the weight with your front leg and keep your back strong and concentrate the keeping the barbell close to your legs
step your feet back together weight through your heels and big toe 3 Slowly lower the barbell back to the floor by
4 Lunge forwards with your opposite foot this 3 Pause at the bottom, before driving through first pushing your hips back, then bending
time, alternating each time your feet and returning to the starting position your knees as much as you need to gently
4 Ensure your core is braced, chest is up and touch the floor with the bar
your glutes are engaged the whole time 4 Ensure your core is braced and your glutes
are engaged the whole time, stop if you feel
pain in your lower back

WEIGHT: HEAVY WEIGHT: MODERATE WEIGHT: BODY WEIGHT

WALKING SIDE LUNGES (DUMBBELL) ELEVATED SPLIT SQUAT PULSES SINGLE SKY BRIDGE PULSES
SETS: 3 SETS: 3 SETS: 3
REPS: 10 | 10 | 12 (EACH SIDE) 30 SEC | 30 SEC | 30 SEC 30 SEC | 30 SEC | 30 SEC
1 With dumbbells held just above your 1 Place 1 foot on a bench behind you, so the 1 Place one foot on a bench and lift your hips
shoulders, take a large step to one side and ball of your foot is supported. Ensure your up as high as possible forming a straight line
sink down until your knee is at 90-degrees feet are parallel and slightly narrower than from your shoulders to your knee
2 Make sure the ankle, knee and hip of the hip-width 2 Squeeze your glutes and pulse through this
bending leg stay in a line - the other leg stays 2 Bend your front knee to 90-degrees as you position using your glute
straight and only acts for balance lower your back knee towards the floor 3 Slowly lower and repeat for the other leg
3 Push straight up from the bent knee while 3 Push through your front foot to return to the
bringing the straight leg across next to it starting position, ensuring your chest
4 Repeat for the same leg, covering as much stays tall
distance as possible, before switching legs to
go the other way

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 1
 ADVANCED WEEK 7

BOOTY BUILDING PROGRAM DAY 2

STRENGTH CHALLENGE
CHALLENGE 1: COMPLETE 5 REPS, AND THEN INCREASE THE WEIGHT EACH SET UNTIL YOU CAN NO LONGER
DO 5 REPS. FOCUS ON YOUR FORM!
WEIGHT: START WITH A MODERATE WEIGHT YOU COULD NORMALLY DO 10 REPS WITH
REST: 60 SECONDS BETWEEN EACH SET

BARBELL SQUATS
SETS: MAX

1 Stand with your feet shoulder-width

apart, with the bar across the back of
your shoulders below your neck
2 Pushing your hips back, and bending
at the knees, sink to 90-degrees. Make
sure you keep your back strong and
concentrate the weight through your
heels and big toe
3 Pause at the bottom, before driving
through your feet and returning to the
starting position
4 Ensure your core is braced, chest is up
and your glutes are engaged the whole
time

WEIGHT: MODERATE

CHALLENGE 2: COMPLETE 5 REPS, AND THEN INCREASE THE WEIGHT EACH SET UNTIL YOU CAN NO LONGER
DO 5 REPS. FOCUS ON YOUR FORM!
WEIGHT: START WITH A MODERATE WEIGHT YOU COULD NORMALLY DO 10 REPS WITH
REST: 60 SECONDS BETWEEN EACH SET

STRAIGHT LEG DEADLIFT

(BARBELL)
SETS: MAX

1 Stand with your feet shoulder-width

apart and the barbell resting against
your thighs with your hands slightly
wider than shoulder-width
2 With your arms straight and upper
back engaged, push your hips back and
slowly hinge forwards lowering the
barbell while keeping in contact with
your legs
3 Only go as low as you can with a
straight back! Come back up by pushing
your hips forwards and maintaining core
and glute engagement
4 Ensure your core is braced and your
glutes are engaged the whole time, stop
if you feel pain in your lower back WEIGHT: MODERATE

BOOTY BUILDING PROGRAM DAY 2

 ADVANCED WEEK 7

BOOTY BUILDING PROGRAM DAY 3

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: HEAVY WEIGHT: HEAVY WEIGHT: MODERATE

REVERSE GRIP BENT OVER ROW GOOD MORNINGS SINGLE LEG DEADLIFT + ROW
SETS: 4 SETS: 4 SETS: 3
REPS: 10 | 8 | 10 | 8 REPS: 10 | 8 | 8 | 10 REPS: 10 | 8 | 6
1 Hold your barbell with an underhand grip, with 1 Stand tall, feet hip-width apart with a barbell 1 Perform a regular single leg deadlift, and at
your knees slightly bent, glutes squeezed securely held across your upper back and your the bottom hold the shape and perform a row
and your upper body hinged forward to about core and glutes engaged before returning to the start
45-degrees 2 Hinging from your hips, lean your upper body 2 Perform 1 row with each deadlift, focusing on
2 Pull the barbell towards you while keeping your forwards by pushing your hips back - go as far as squeezing your glutes and avoid twisting
elbows close to your sides and squeezing your you can while keeping a straight back and glute 3 Repeat for the other leg once you have
shoulder blades together engagement completed all reps
3 Slowly lower the barbell, controlling the 3 Slowly lift your upper body back up by squeezing
movement with your upper back until your arms your glutes and repeat for the next rep
are straight

WEIGHT: MODERATE WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

STRAIGHT ARM PUSHDOWN HANGING LEG RAISES FIRE HYDRANTS (STRAIGHT LEG)
SETS: 3 SETS: 3 SETS: 3
REPS: 12 | 10 | 12 REPS: 15 | 12 | 15 REPS: 10 | 10 | 10
1 Stand tall and grip the bar slightly wider than 1 Support yourself on your forearms and push 1 Begin exercise on hands and one knee, with
shoulder-width apart with straight arms but up through your shoulders with your chest up the opposite leg stretched out to the side in
soft elbows 2 Engage your core and while keeping your legs line with your hips
2 Starting just above shoulder height, pull straight, lift your legs up as high as possible, 2 Push out of your shoulders to engage your
the bar down towards your hips which will pausing at the top back and engage your core
engage your lats 3 Slowly lower back down until your body is 3 Lift your extended leg as high as possible while
3 Slowly come back up to the start and repeat straight before starting the next rep - avoid maintaining hip stability and core tension -
for the next rep while avoiding momentum swinging pause at the top
4 Slowly lower your leg, but stop just before the
ground and raise it again for the next rep

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 3
 ADVANCED WEEK 7

BOOTY BUILDING PROGRAM DAY 4

REST DAY

BOOTY BUILDING PROGRAM DAY 4

 ADVANCED WEEK 7

BOOTY BUILDING PROGRAM DAY 5

WARM UP | Elliptical | Duration: 10-15 minutes
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: HEAVY WEIGHT: MODERATE WEIGHT: BODY WEIGHT

PAUSED SUMO SQUATS (BARBELL) DEADLIFT + STRAIGHT LEG DEADLIFT SINGLE LEG SQUAT
SETS: 4 SETS: 4 SETS: 3
REPS: 8 | 6 | 6 | 5 REPS: 8 | 8 | 6 | 6 REPS: 8 | 8 | 10
1 Stand with your feet turned out and wider than 1 Perform a regular deadlift from the floor, 1 Stand tall on a step with one leg to the side,
shoulder-width, with the bar across the back of hinging from your hips with your back straight torso slightly forward and arms stretched in
your shoulders below your neck and glutes engaged front of you
2 Pushing your hips back, and bending at the 2 When you get to the top of the deadlift, 2 Push your hips back and bend your knee that
knees, sink to 90-degrees. Make sure you keep perform a straight leg deadlift and return to is on the step, slowly lowering your leg - keep
your back strong and concentrate the weight the top ankle, knee and hip in a line
through your heels and big toe 3 Once you have completed the straight 3 Push back up to the top by only using the leg
3 Pause at the bottom for 5 seconds, before leg deadlift, complete the first deadlift by on the step, ensuring your hips stay level and
pushing through your whole foot to return to lowering the barbell to touch the floor, and driving through the heel
the starting position repeat
4 Ensure your core is braced, chest is up and
your glutes are engaged the whole time

WEIGHT: MODERATE WEIGHT: HEAVY WEIGHT: BODY WEIGHT

CURTSY SQUAT (BARBELL) HIP THRUSTS 4-WAY CORE (EXERCISE BALL)

SETS: 3 SETS: 3 SETS: 3
REPS: 10 | 10 | 8 (EACH LEG) REPS: 10 | 10 | 10 REPS: 15 | 15 | 15 (EACH LIFT)
1 Begin standing tall with feet slightly narrower 1 Place your shoulders on a bench and secure 1 Secure your feet against a wall and lay
than hip-width, holding a barbell across the back a barbell across your hips with your knees at across the ball on your left side - ensure core
of your shoulders 90-degrees engagement throughout
2 With your left leg, step back and behind the 2 Push your hips up as high as possible and 2 With your arms behind your head, perform a
side crunch by lifting your upper body as high
right leg and sink down until your back leg is just squeeze your glutes and core muscles - hold
as possible without twisting
above the floor for 1-2 seconds
3 Once you have completed all your reps, twist
3 Push back to the starting position and repeat for 3 Slowly lower to the bottom ensuring you onto your back and perform regular crunches
the right leg - this is 1 rep maintain core and glute engagement 4 Once regular crunches are complete, roll onto
your stomach so the ball is just above your
hips, and complete hyperextensions keeping
your back straight at all times
5 Finish the 4-way core by completing side
crunches on your right side - complete the
same reps on each side

COOL DOWN | Duration: 10 minutes | Light Cardio + Stretches

BOOTY BUILDING PROGRAM DAY 5
 ADVANCED WEEK 7

BOOTY BUILDING PROGRAM DAY 6

WARM UP | Bike Intervals | 15 sec sprint, 15 sec slow | Duration: 10 min Total
REST: 60 SECONDS BETWEEN EACH SET

WEIGHT: MODERATE WEIGHT: MODERATE WEIGHT: MODERATE

SINGLE LEG DEADLIFT TRICEP PUSHDOWN + ROPE BICEP CURL DOUBLE PUMP THRUSTERS
SETS: 3 SETS: 3 SETS: 3
REPS: 15 | 15 | 12 (EACH SIDE) REPS: 12 | 15 | 15 REPS: 12 | 12 |10
1 Lift your right leg straight behind you as you 1 Grip the rope on the handles, starting in a 1 With the dumbbells resting on your shoulders,
lower your upper body towards the floor, position that has tension on both the cable squat down to about 45-degrees
holding a dumbbell in each hand. There and your tricep 2 Push back up and use the power from your
should be a straight line from your shoulders 2 Keep your elbows tucked into your body and squat to press the dumbbells towards the roof
to your right foot pull the rope down until your tricep and arm 3 Slowly lower the dumbbells to your shoulders,
2 Pause at the bottom for a second before are fully extended and perform another press towards the roof
hinging from your hips to come back up to 3 Slowly come back up. When you have 4 This is 1 rep - lower the dumbbells and repeat
the top completed all reps, without rest, lower the
3 Control the entire movement with your left rope to the bottom setting and grip the
glute, ensure core engagement and avoid handles for a bicep curl
twisting 4 Curl the rope up until you almost touch your
4 Repeat for the other leg once you have shoulders, completing the same number of
completed all your reps reps as the tricep pushdown

WEIGHT: BODY WEIGHT WEIGHT: MODERATE WEIGHT: BODY WEIGHT

BOX JUMP BURPEES STAR LUNGES TUCK UPS

SETS: 4 SETS: 3 SETS: 3
REPS: 6 | 6 | 8 | 8 REPS: 5 | 5 | 5 (EACH SIDE) REPS: 30 | 20 |25
1 Perform a box jump first, then as fast as 1 Perform 5 lunges in a star shape with the 1 Start in the dish hold shape with arms
possible drop and do a burpee right leg, returning to the start each time, straight in front of you
2 The most important thing in this exercise is then repeat the same on the left leg - this is 2 Using your abs, lift your chest and knees
power and good form 1 rep simultaneously so that you are almost in a
3 Maintain core engagement and move as fast 2 Start by stepping forwards into a regular tuck shape
as possible lunge, then step forwards on a 45-degree 3 Slowly lower to the dish shape and hold for 1
angle, then into a side lunge, then backwards second before starting the next rep
on a 45-degree angle, and finish with a 4 Make the tuck up as smooth as possible to
reverse lunge maximize core engagement
3 Switch to your left leg and repeat, ensuring
your chest stays up, hips are level and core is
engaged the whole time

BOOTY BUILDING PROGRAM DAY 6

 ADVANCED WEEK 7

BOOTY BUILDING PROGRAM DAY 7

THIS IS AN OPTIONAL YOGA SEQUENCE - Transition from one pose to the next
REPEAT SEQUENCE 2-3 TIMES

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

TADASANA STANDING SPLITS DOWNWARD FACING DOG SPLIT

SETS: 2 SETS: 2 SETS: 2
60-90 SECONDS 60-90 SECONDS 60-90 SECONDS
1 Stand tall with your feet together, keeping your 1 After completing Tadasana, exhale, and place both 1 Once you complete standing splits, extend your
spine straight and long palms on the floor slightly in front of your feet legs back, pushing the heels firmly into the floor.
2 Inhale and sweep your hands over your head 2 Shift your weight onto your right foot and lift Lift your hips to the ceiling, adjusting your body to
and join the palms your left leg up as high as possible behind you look like an inverted V
3 Press your feet into the floor firmly, engage 3 Walk your hands closer to the balancing foot 2 Slide your forearms down so that your elbows are
right under your shoulders
your core and pull the navel closer to the spine and bring your torso as close to your balancing
4 Keep the legs active and squeeze your glutes leg as possible
3 Inhale and push your body a little forward so that
your crown comes close to the floor and heels are
5 Tilt your head and gaze at your fingertips 4 Square your hips, tuck your chin to the chest
off the floor
6 Hold the posture for 60 to 90 seconds and relax your neck and shoulders
4 As you inhale, lift your left leg up into the air with
5 Hold for 60 to 90 seconds toes facing the ceiling. Engage the core and glutes
6 Inhale, release the leg and come back to 5 Breathing deeply, hold the posture for 60 seconds
standing position before repeating for the 6 Exhale and release the posture. Repeat on the
other leg other side

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

CHATURANGA DANDASANA DOLPHIN PLANK HANDSTAND

SETS: 2 SETS: 2 SETS: 2
60-90 SECONDS 60-90 SECONDS 60-90 SECONDS
1 From Downward Facing Dog Split, lower yourself 1 From Chaturanga Dandasana, place the forearms on 1 Come into Downward Facing Dog Pose.
into a straight arm plank the floor, push your hips up and come into Dolphin Make sure that the wrists are stacked under
2 Straighten your body so there is a straight line pose the shoulders
from shoulders to ankles 2 From the Dolphin Pose, inhale and slide your body 2 While supporting yourself on your hands,
forward until the shoulders come directly over your slowly walk your feet inward, slowly
3 Bend your elbows and hug them to your torso,
elbows and your torso is parallel to the mat straightening your back, vertebra by vertebra
stacking the wrists under your shoulders
3 Roll your shoulder blades back and away from the 3 Lift one leg against the wall while you
4 Balancing yourself on your toes; engage the core, spine and ears while pressing your forearms and continue straightening your back. Lift the
and gaze forwards elbows firmly on the mat pelvis and finally the second leg
5 Hold the posture for 60 seconds, breathing 4 Engage the core muscles and lengthen the tailbone 4 Join the feet against the wall and gaze at a
deeply towards your heels as if someone is pulling your point in front of you
6 Exhale and lower your body to the mat, before spine 5 While engaging your core muscles and thighs,
repeating it once more 5 Keep your head and neck aligned with the spine. hold the posture for 30 seconds
Gaze forward and hold the posture, breathing 6 Exhale and gently place the feet back on the
deeply, for 60 seconds floor and come back to Downward Facing
6 To exit the pose, exhale and slowly lower the body Dog Pose
to the mat and relax by lying down on your stomach 7 Only go past step 4 if your arms and core are
7 Repeat two more times, holding the pose longer strong enough
each time

BOOTY BUILDING PROGRAM DAY 7