SUBSTITUTE

SESSIONS
On days where you are just too sore to do any
leg or lower body work you still have plenty of
options to stay on track!

SUBSTITUTE SESSIONS
3

Upper Body Builder Sessions

Upper Body & Core Builder Sessions

Upper Body & Core Basher Session

Upper Body & Core Basher Session 2

Cardio Substitute Sessions

SUBSTITUTE
SESSIONS
UPPER BODY BUILDER SESSION 1
PHASE: Endurance
Remember to max the amount of reps in each set. If you can lift more, do it!
Exercise

Sets / Rest (if any)

Rep Goal

Seated Row

Sets: Warm Up + 3

15

Lat Pull Down

Sets: Warm Up + 3

15

Db Press

Sets: Warm Up + 3

15

Cable Chest Press

Sets: Warm Up + 3

15

Tricep Push Down

Sets: 3

15

Bicep Curl

Sets: 3

15

UPPER BODY BUILDER SESSION 2

PHASE: Max Strength
Exercise

Sets / Rest (if any)

Rep Goal

Seated Row

Sets: Warm Up + 3

Lat Pull Down

Sets: Warm Up + 3

Db Press

Sets: Warm Up + 3

Barbell Chest Press

Sets: Warm Up + 3

Tricep Push Down

Sets: 3

Bicep Curl (lay down)

Sets: 3

(Or Chin Ups - use a power band to help you)

SUBSTITUTE
SESSIONS
UPPER BODY & CORE BUILDER SESSION
PHASE: Max Strength
Exercise

Sets / Rest (if any)

Rep Goal

Seated Row

Sets: Warm Up + 3

DB Press

Sets: Warm Up + 3

Chin Ups with knee tuck

(leg raise for abs)

Sets: 3

10 (Use power bands to help you lift

and maintain form)

Leg extension
(with option db in feet)

Sets: Warm Up + 3

12 (Only use weight if you can control

the angle of your pelvis)

Kneeling Cable Crunch

Sets: Warm Up + 3

12

Cable Wood Chop

Sets: 3

12

Tricep Push Down

Sets: 3

15

Bicep Curl (lay down)

Sets: 3

15

SUBSTITUTE
SESSIONS
UPPER BODY & CORE BASHER SESSION
GYM OR HOME GYM
NAME

WORKOUT

Ashys Dynamic Warm Up

See Video

Front Side Killer

10 Knee Pushups (full range, or toe pushups if you can touch chest to the ground)
10 Bicycles
10 Butterfly Sit Ups and Press (with weight)
Repeat for 9, 8, 7, 6, 5, 4, 3, 2, 1

Back Side Burner

10 Chin Ups
10 Supermans (with 3 second hold at the top)
10 Reverse Flys
Repeat for 9, 8, 7, 6, 5, 4, 3, 2, 1

Build The Burn

1 minute row (at 100%)

20 second plank (40 if advanced)
45 second row
30 second plank (50 if advanced)
30 second row
40 second plank (1 minute if advanced)
Repeat for 10 minutes

Spider Woman

10 Spiderman Pushups (can do on knees)

10 alternating Ankle Touches
20 Baby Maker Crunches
Repeat as many times as you can in 5 minutes

Sexy Arms

Tricep Pushdowns 21s (7 low range, 7 high range, 7 full range)

30 second Dip hold
Bicep Curl 21s
30 second Horizontal Chin Hold
Repeat x 3
If you cannot hold form, drop the plate weight on the triceps or biceps so you can just complete
each set. For the dip hold bring your feet in closer to your bum if struggling and for the horizontal
chin bring your feet closer to the bar if struggling

SUBSTITUTE
SESSIONS
UPPER BODY & CORE BASHER SESSION 2
GYM OR HOME GYM
NAME

WORKOUT

Ashys Dynamic Warm Up

See Video

Boxers Delight
[Need Boxing Gloves & Bag]

30 seconds Jab and cross

10 left elbows
30 seconds jab and cross
10 right elbows
30 seconds Jab and cross, rip, rip
10 left elbows
30 seconds jab and cross, rip, rip
10 right elbows
Repeat x 4

Row It Super Girl

10 High Plank DB Rows (left arm)

20 second Superman Hold
10 High Plank DB Rows (right arm)
20 second Superman Hold
Roll onto back and do 10 Crunches, 10 Ankle Touches, 5 Butterfly Sit Ups x 3
Repeat circuit for 10 minutes

Row Mania

One minute row warm up

12 seconds @ 100%
8 seconds as easy as you like
Repeat for 2 minutes
While on rower do 10 Rollback Situps (lock your legs so the seat doesnt move)
10 x Pilates 100s Crunches (10 arm flaps each rep)
Repeat the circuit 2 more times (3 times total)

Cliffhanger
[Need decline ab board/bench]

At highest ladder setting

10 x Decline Abs (holding heaviest weight you can)
Rest for 30 seconds
Repeat x 10
At any point you cant get 10 reps out you can either:
a) reduce the weight or b) lower the bench to a lower ladder setting

SUBSTITUTE
SESSIONS
CARDIO SUBSTITUTE SESSIONS
LOW INTENSITY SESSIONS
FBW: This is your fail safe! Anytime you are too sore, do a fat burning walk or any walk. The only rule is you have to be
under 70% max effort IE dont feel any burning in your muscles and be able to talk easily.
Your options are:

Walk outside

Walk outside wearing a weight vest

Walk on treadmill

Walk on an incline treadmill

Ride a bike (normal or stationary)
Riding, Rowing, Cross Trainers, Swimming:
Use any cardio equipment, but just keep your intensity low. When your intensity is low, your duration needs to be high.
1 hour to 90 minute sessions are best, but 30 minute sessions are fine.

HIGH INTENSITY SESSIONS

This is where you are pushing to your absolute maximum. When doing a high intensity substitue session, even 10 minutes
is great (although the longer the better up to 60 minutes max), so this could be an option or a really busy day.
Using any of the above cardio options, just ensure that you are pushing hard (muscles burning and cant talk to others).
The best way to keep this fresh and challenging is to work in intervals.
For example:

100% intensity for 12 seconds, 50% for 8 seconds and repeat

20 seconds on / 10 seconds off

30 seconds on / 30 off (or 15 off)
There really is no right or wrong. Change the timing to match the effort you are able to put in.

So there you have it, you now have plenty of options for however your body is feeling!
Remember if you need to, it is more than ok to have a full rest day.
On your rest days, you will need to focus on your nutrition and ensure you are eating that little
bit cleaner and that little bit less than on your exercise days.

GREAT WORK FOR USING SUBSTITUTE

SESSIONS WHEN YOU NEED THEM!

www.bootytransformation.com