INTERMEDIATE WEEK 1

BOOTY BUILDING PROGRAM DAY 1

Reminder!
Print off your photocard
and take your day 1 photo.
Make sure it’s full length
and in color.

BOOTY BUILDING PROGRAM

WEEK 1
 INTERMEDIATE WEEK 1

BOOTY BUILDING PROGRAM DAY 1

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

WEIGHT: LIGHT WEIGHT: MODERATE WEIGHT: MODERATE

WALKING LUNGES (DUMBBELLS) SUMO SQUATS (SMITH MACHINE) KNEELING SQUATS

SETS: 2 SETS: 3 SETS: 3
REPS: 10 | 10 (EACH LEG) REPS: 12 | 10 | 10 REPS: 12 | 12 | 10
1 Lunge forwards on one leg, stopping 1 Stand with your feet turned out and 1 Kneel underneath a smith machine
just before your back knee touches wider than shoulder-width, with the (you can kneel on a mat if that is
the ground bar across the back of your shoulders more comfortable)
2 Pushing through your front heel, bring 2 Pushing your hips back, and bending 2 Position the barbell on your shoulders
the back foot forwards until your feet at the knees, sink to 90-degrees. as you would with a regular squat
are together again Make sure you keep your back strong 3 Lift and extend your hips making sure
3 Lunge forwards with your opposite and concentrate the weight in your not to fully extend them
foot this time, alternating each time heels 4 Pulse through this position
and ensuring your hips stay level 3 Pause at the bottom, before driving
through your heels and returning to
the starting position

WEIGHT: BODY WEIGHT WEIGHT: LIGHT WEIGHT: BODY WEIGHT

SIDE SQUATS STEP DOWNS (DUMBBELLS) BOX JUMPS

SETS: 2 SETS: 3 SETS: 3
REPS: 12 | 14 REPS: 8 | 8 | 8 REPS: 10 | 10 | 10
1T  ake a large step to one side and sink 1 Stand tall on a step with one leg to 1 Start with both feet shoulder width
down into a squat until your thighs the side and a dumbbell in each hand apart
are parallel with the ground 2 By bending through the knee that is 2 Jump as high as possible landing
2 Push through your whole foot to on the step, slowly lower your leg safely on the box
stand back up, and step your feet until it gently touches the floor 3 Hop back down to the ground,
back together 3 Push back up to the top by only using controlling your landing and repeat
3 Ensure your chest stays up, hips are the leg on the step, ensuring your the exercise
level and knees stay in line with your hips stay level
feet 4 As you get more comfortable, you
can increase the height of the step to
make it more difficult

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

BOOTY BUILDING PROGRAM DAY 1
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BOOTY BUILDING PROGRAM DAY 2

REST DAY

BOOTY BUILDING PROGRAM DAY 2

 INTERMEDIATE WEEK 1

BOOTY BUILDING PROGRAM DAY 3

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

WEIGHT: MODERATE WEIGHT: MODERATE WEIGHT: BODY WEIGHT

LAT PULLDOWN BENT OVER ROWS (DUMBBELLS) INVERTED ROWS

SETS: 3 SETS: 3 SETS: 3
REPS: 12 | 10 | 12 REPS: 10 | 8 | 8 REPS: 10 | 8 | 6
1 Grip the bar slightly wider than 1H  old your dumbbells with a neutral 1 Grip the bar with an overhand grip
shoulder-width with an overhand grip grip, with your knees slightly bent, and move your feet forwards - the
2 Pull the bar down until it is at chest glutes squeezed and your upper body further you go, the harder it is
level, maintaining a straight back hinged forward to about 45-degrees 2 While keeping your hips up, pull your
throughout 2 Pull the dumbbells towards you while chest towards the bar and squeeze
3 Elevate the bar back to the starting keeping your elbows close to your your shoulder blades together
position, but maintain constant sides and squeezing your shoulder 3 Pause at the top before slowly
tension on your upper back blades together lowering back to the starting position
3 Slowly lower the dumbbells, until
your arms are straight

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

PUSHUPS HANGING KNEE RAISES BICYCLES

SETS: 2 SETS: 2 SETS: 2
REPS: 12 | 10 REPS: 8 | 6 REPS: 10 | 8 (EACH SIDE)
1 Begin exercise on hands and feet 1 Support yourself on your forearms 1 Begin exercise lying on your back
(use knees if it’s too difficult) and push up through your shoulders with your knees at 90 degrees
2 By bending the arms, slowly lower with your chest up 2 Crunch upwards, twisting one elbow
yourself towards the ground until 2 Engage your core and lift your knees to the opposite knee while extending
your arms are at 90 degrees up as high as possible, pausing at the the opposite leg and briefly pause
3 Push through your whole hand to top 3 Return to original position, and repeat
extend back to the starting position 3 Slowly lower back down until your with opposite elbow and knee
before repeating the movement legs are straight before starting the
next rep

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

BOOTY BUILDING PROGRAM DAY 3
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BOOTY BUILDING PROGRAM DAY 4

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

WEIGHT: MODERATE WEIGHT: LIGHT WEIGHT: LIGHT

SMITH MACHINE SQUATS STRAIGHT LEG DEADLIFT (DUMBBELLS) ABDUCTOR MACHINE

SETS: 3 SETS: 3 SETS: 2
REPS: 12 | 10 | 12 REPS: 8 | 8 | 6 REPS: 12 | 10
1 Stand with your feet shoulder-width 1 With the dumbbells resting against your 1 Start the exercise by hinging your
apart, with the bar across the back of thighs, keep your arms straight and upper upper body slightly forwards on
your shoulders below your neck back engaged the machine, with your knees at 90
2 Push your hips back and slowly hinge
2 Pushing your hips back, and bending degrees in the foot stirrups
forwards lowering the dumbbells while
at the knees, sink to 90-degrees. 2 Adjust the width of the knee pads so
keeping them in contact with your legs
Make sure you keep your back strong 3 Only go as low as you can with a straight
the foot stirrups are together with the
and concentrate the weight through back! Come back up by pushing your hips pads on the outside of each thigh
your heels forwards and maintaining core and glute 3 Push the knee pads out as wide as
3 Pause at the bottom, before driving engagement possible - pause briefly before slowly
through your heels and returning to 4 Ensure your core is braced and your glutes bringing them back together
the starting position are engaged the whole time, stop if you
feel pain in your lower back

WEIGHT: MODERATE WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

MACHINE LEG PRESS FIRE HYDRANT HOLD (STRAIGHT LEG) PLANK

SETS: 3 SETS: 2 SETS: 3
REPS: 12 | 10 | 12 10 SECONDS (EACH SIDE) 30 SECONDS
1P  lace both feet on the leg press 1 Begin exercise on hands and one 1 Begin exercise with forearms and
machine with your back straight knee, with the opposite leg stretched feet on the ground, ensuring that you
against the chair out to the side in line with your hips are pushing through your shoulders
2 Push through your heels but do not 2 Push out of your shoulders to engage with your core activated and your
fully extend your legs your back and engage your core glutes squeezed
3 Lower yourself back to the original 3 Lift your extended leg as high as 2 Hold this position for the suggested
position and repeat possible while maintaining hip amount of time
stability and core tension - pause at
the top
4 Slowly lower your leg and repeat for
the other side

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

BOOTY BUILDING PROGRAM DAY 4
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BOOTY BUILDING PROGRAM DAY 5

WARM UP | Elliptical
REST| Duration:
DAY 10-15 minutes

BOOTY BUILDING PROGRAM DAY 5

 INTERMEDIATE WEEK 1

BOOTY BUILDING PROGRAM DAY 6

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

WEIGHT: LIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

THRUSTERS BOX JUMPS MOUNTAIN CLIMBERS

SETS: 3 SETS: 3 SETS: 3
REPS: 12 | 10 | 8 REPS: 10 | 10 | 10 REPS: 20 | 20 | 15
1 With the dumbbellls resting on your 1 Start with both feet shoulder width 1 Begin mountain climbers in the
shoulders, squat down to about apart pushup position
45-degrees 2 Jump as high as possible landing 2 While maintaining torso and hip
2 Push back up and use the power from safely on the box stability, slowly bring your left knee to
your squat to press the dumbbells 3 Hop back down to the ground, the left elbow
towards the roof controlling your landing and repeat 3 Slowly return to original starting
3 Slowly lower the dumbbells and the exercise position, before repeating with the
repeat, making the movement as right leg - this is 1 rep
continuous as possible

WEIGHT: LIGHT WEIGHT: BODY WEIGHT INTENSITY: MODERATE

CURL + PRESS CALF RAISES BIKE INTERVALS

SETS: 2 SETS: 3 SETS: 5
REPS: 12 | 10 REPS: 15 | 12| 10 1 MINUTE
1P  erform a bicep curl until you reach 1 Stand with your feet pointed straight 1 Pedal as fast as possible with
shoulder height ahead, stance slightly narrower than increased resistance for the interval
2 Rotate your hands so they are facing hip-width 2 Instead of having rest between
forwards and push the dumbbells 2P  ush up from the balls of your feet intervals, you will slowly pedal on the
towards the roof until your arms are until your ankles are fully extended, bike with low resistance for active
straight making sure your ankles extend recovery
3 Pause at the top for one second straight up and don’t flare out
before slowly lowering back to 3S  lowly lower heels through your
shoulder height, and rotating your whole range of motion
hands back
4 Slowly lower to the starting position
of your bicep curl before repeating

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

BOOTY BUILDING PROGRAM DAY 6
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BOOTY BUILDING PROGRAM DAY 7

THIS IS AN OPTIONAL YOGA SEQUENCE - Transition from one pose to the next

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

TRIYAK TADASANA THREE-LEGGED DOWNWARD FACING DOG SIDE PLANK

SETS: 1 SETS: 1 SETS: 1
30-60 SECONDS 30-60 SECONDS 30-60 SECONDS
1 Stand straight with feet separated hip width 1 From Tadasana, join your feet, and place 1 From Downward Facing Dog pose, inhale
2 Inhale and swing your arms overhead, your palms flat on the floor, separated at hip and push your body forward into the plank
distance
aligned with ears position
2 Exhale and place your feet back, one at
3 Interlace your fingers and turn your palms up 2 Exhale and twist to your right, stacking the
a time Adjust the posture to stack your
4 Exhale, bend to the right, opening the chest left foot over the right one
shoulders over the wrists
to the left. Keep the hips squared to the front 3 Press your heels back to the floor while 3 If you are stable here, lift the left arm into
5 Hold for 30 seconds, breathing deeply pushing your hips to the ceiling the sky
6 Inhale and come back to the center before 4 Inhale and lift your right leg up, toes pointing 4 Hold the posture, keeping the core engaged
repeating on the other side towards the ceiling. Keep the left leg firm on and legs active for 30 seconds
the mat 5 Inhale and come back to plank
5 Gaze forward and hold the posture for 30 6 Exhale and repeat on the other side
seconds
6 Exhale and release the right leg before
repeating on the other side

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

COBRA POSE BOW POSE BRIDGE POSE

SETS: 1 SETS: 1 SETS: 1
30-60 SECONDS 30-60 SECONDS 30-60 SECONDS
1F  rom the Plank position, hold your breath 1 Once you release Cobra Pose, bend 1O  nce you release Bow Pose, roll to your
and slide your body forward and lie down your knees and hold each ankle with the right and lie down on your back. Let the
on your abdomen respective hand palms rest alongside your hips
2 Let the palms rest on either sides of your 2 Inhale and push your torso until the lower 2 Bend your knees and keep your feet firm
chest. Let the tops of your feet rest on the abdomen is off the floor. Simultaneously, on the mat, as wide as your hips
mat pull your feet away from the buttocks, 3 Pressing the palms and feet firmly into the
3 Press your palms into mat, inhale, and lift lifting the knees and thighs off the mat in floor, inhale, and lift your hips, lower back,
your head and chest off the mat the process and upper back away from the mat
4 Exhale and on the next inhale, deepen the 3 Gaze forward and hold the posture for one 4 Tuck your chin slightly into the chest.
backbend, lifting your torso off the mat minute 5 Engage the core, squeeze your glutes and
with hips resting on the mat 4 Exhale and gently release the posture hold the posture for one minute
5 Tilt your head backward and hold the 6 Exhale and release the pose slowly placing
posture gazing up and breathing deeply for upper back, lower back, and hips on the
one minute floor
6 Exhale and come back to starting position

BOOTY BUILDING PROGRAM DAY 7