Outdoor Booty Program PDF

BOOTY BUILDING PROGRAM
DAY 1 WEEK 1
CIRCUIT 1 | Duration: 15min continuous | Rest: 70sec
PUSHUP (FLOOR/KNEES) REPS: 6
1. B egin exercise on hands and knees (feet if
comfortable)
2. Bending at the arms, slowly lower yourself to the
ground until your arms are at 90 degrees
3. Push through the whole hand to extend back to the
starting position before repeating the movement
CHAIR DIPS REPS: 6

1. Begin exercise by sitting in front of a chair, with contact on your back and legs out straight.
This position is where you should place your feet for the duration of the exercise
2. Using your arms as support, lift your body up and keep a straight line between
your ankles, hips and shoulders
3. Slowly bend your arms to 90 degrees, maintaining body tension
4. Extend your arms back to the original position, ensuring that you are using your
arms, not your hips and back
PLANK SECONDS: 15
1. B
egin exercise with forearms and knees on the ground
(if you feel comfortable, use your feet instead of knees),
ensuring that you are pushing through your shoulders,
with your core activated, and your glutes squeezed
2. Hold this position for the suggested amount of time

SQUATS REPS: 8
1. Start with your feet shoulder-width apart
2. To perform the squat, start with your hips first, then
bend your knees, until your legs are at 90-degrees
3. Push through your heels to return back to the
starting position
CLAMS REPS: 8 EACH SIDE

1. B
egin by laying on your side, with your shoulders, hips and ankles in a
straight line, knees bent to 90 degrees
2. W
hilst maintaining foot contact and hip position, rotate knee as high
as possible, and pausing at the top of the movement
3. S
lowly descend down to starting position, whilst maintaining control
through your glute, and repeat
CRUNCHES REPS: 8
1. Begin movement with hands behind your head, feet shoulder-width apart, and
your knees at a 45 degree angle
2. Engaging the core, draw your chin to your chest and raise your torso until your
shoulder blades are no longer touching the floor
3. Briefly pause at the top of the movement before slowly returning to the
starting position
OUTDOOR PROGRAM PAGE 1

DAY 2 WEEK 1
Rest

DAY 3 WEEK 1
Run/Brisk Walk | Duration: 3 x 5 min | Rest: 1 min slow walk

1. Either run or walk at a brisk pace so that you would find it difficult
to have a conversation
2. Continue at this pace for the required amount of time
3. If this pace becomes too difficult, slow down and walk until you
feel comfortable to pick up the pace again

DAY 4 WEEK 1
SQUATS
1. Begin with feet hip width apart, maintain an upright torso and arms stretched out at shoulder height
REPS: 8
2. Pushing your hips back and bending at the knees, sink to 90 degrees, maintaining proper form and dispersing
weight through your heels
3. Pause at the bottom of the movement, before driving through your heels and returning to the starting position
PRO TIP: If the exercise is too difficult to perform, use a chair

PRO TIP 2: If you cannot maintain knee alignment with middle toe, tie a band around above your knee and keep
tension on it throughout the movement
BRIDGE REPS: 6
1. Driving through your heels, lift your hips up as high as possible forming a
straight line from your shoulders to your knees
2. Squeeze your glutes and hold this position briefly before slowly lowering
back to the ground
CRUNCHES REPS: 8
1. Begin movement with hands behind your head, feet shoulder width apart and
your knees at a 45 degree angle
3. Briefly pause at the top of the movement before slowly returning to the
starting position
CIRCUIT 2 | Duration: 15min | Rest: 70sec

SPLIT SQUAT REPS: 5 EACH SIDE
1. Begin exercise by separating feet to the distance of a running stride
2. Descend into movement until front knee is at 90 degrees - keep the majority
of your weight in your front leg
3. Drive through your front heel to return to starting position
WALL SIT SECONDS: 15

1. Firmly place back on wall, knees hip width apart at 90 degrees and
hands placed across your chest
2. Actively push your glutes into the wall whilst keeping your knees in
line with the middle toe
SIDE CRUNCHES REPS: 5 EACH SIDE

1. Begin movement lying on your side with hands held behind your neck and legs bent at 90 degrees,
keeping a straight line between your hips and ankles
2. Engaging the core, draw your chin to your chest, and raise your torso until your planted shoulder is no
longer touching the floor
3. Briefly pause at the top of the movement before slowly returning to the starting position
PRO TIP: You should feel a contraction on the side of your abdominals - these are your obliques!

DAY 5 WEEK 1
Rest

DAY 6 WEEK 1
PLANK TO PUSHUP REPS: 5
1. Begin exercise in plank position
2. While maintaining tension through your core, and keeping a straight line
from your shoulders to toes, drive up to a push-up position, using one hand
at a time
3. Revert back to the original position, but avoid rotation of your body
4. For more of a challenge, add a push-up with each rep
SHOULDER TAPS REPS: 5 EACH SIDE

1. Begin exercise in pushup position with arms fully extended
2. Slowly raise one hand to the opposite shoulder, while maintaining stability
through the opposite arm and whole body
3. Return hand to the floor, and repeat movement with the opposite hand
RUSSIAN TWIST REPS: 5 EACH SIDE

1. Begin the exercise with your knees and feet together and elevated from the
ground, and your torso slightly reclined
2. While maintaining this position, slowly twist, with your hands touching the
ground next to your hip
3. Slowly return to the opposite side, and repeat for the suggested amount of
repetitions

STAR JUMPS REPS: 8
1. Begin exercise with hands at your sides, standing upright
2. Jump and extend your arms to 90 degrees, and your legs to 45 degrees
in the air
3. While in the air, return your arms and legs to the original position, before
safely landing on the balls of your feet, maintaining momentum
4. Repeat movement for suggested amount of repetitions
SWITCH JUMPS REPS: 5 EACH SIDE

1. Begin exercise by separating feet at the distance of a running stride
2. Descend into movement until front knee is at 90 degrees - keep the majority of
your weight in your front leg
3. Explosivley drive through your front heel to jump
4. Whilst in the air, switch feet positions
5. Control your landing while maintaining momentum for the next repetition
BIRD DOG REPS: 8

1. Begin exercise on hands and knees, with your knees directly beneath your hips and hands directly
beneath your shoulders
2. Push completely out of your shoulders, before slowly lifting your arm and opposite leg. Fully extending
them, making a straight line between the tips of your fingers and the toes on your feet
3. Slowly return to original position maintaining core activation, and keeping your hips straight
4. Repeat for the other side - this is 1 rep

DAY 7 WEEK 1
Rest

DAY 1 WEEK 2
PUSHUP (FLOOR/KNEES) REPS: 8
1. B egin exercise on hands and knees (feet if comfortable)
2. Bending at the arms, slowly lower yourself to the ground until your arms are at 90
degrees
3. Push through the whole hand to extend back to the starting position before
repeating the movement
CHAIR DIPS REPS: 8

1. U sing your arms as support, lift your body up and keep a straight line between
2. S lowly bend your arms to 90 degrees, maintaining body tension
3. E xtend your arms back to the original position, ensuring that you are using your
PLANK SECONDS: 20
1. B
egin exercise with forearms and knees on the ground (if you feel comfortable,
use your feet instead of knees), ensuring that you are pushing through your
shoulders, with your core activated, and your glutes squeezed

SQUATS REPS: 10
2. To perform the squat, start with your hips first, then bend your knees, until your
legs are at 90-degrees
3. Push through your heels to return back to the starting position

1. B egin by laying on your side, with your shoulders, hips and ankles in a straight line,
knees bent to 90 degrees
2. Whilst maintaining foot contact and hip position, rotate knee as high as possible,
and pausing at the top of the movement
3. Slowly descend down to starting position, whilst maintaining control through your
glute, and repeat
CRUNCHES REPS: 8
1. B egin movement with hands behind your head, feet shoulder-width apart, and your
knees at a 45 degree angle
3. Briefly pause at the top of the movement before slowly returning to the starting
position

DAY 2 WEEK 2
Rest

DAY 3 WEEK 2

1. Either run or walk at a brisk pace so that you would find it difficult to have a conversation
3. If this pace becomes too difficult, slow down and walk until you feel comfortable to pick up the pace again

DAY 4 WEEK 2
SQUATS REPS: 8
BRIDGE REPS: 6
1. D
riving through your heels, lift your hips up as high as possible forming a straight
line from your shoulders to your knees
2. S
queeze your glutes and hold this position briefly before slowly lowering back to the
ground
CRUNCHES REPS: 8
1. B egin movement with hands behind your head, feet shoulder width apart and your
position


1. F irmly place back on wall, knees hip width apart at 90 degrees and hands placed
accross your chest
2. Actively push your glutes into the wall whilst keeping your knees in line with the
middle toe

1. Begin movement lying on your side with hands held behind your neck and legs bent at
90 degrees, keeping a straight line between your hips and ankles
2. Engaging the core, draw your chin to your chest, and raise your torso until your
planted shoulder is no longer touching the floor
position

DAY 5 WEEK 2
Rest

DAY 6 WEEK 2
2. While maintaining tension through your core, and keeping a straight line from your
shoulders to toes, drive up to a push-up position, using one hand at a time

2. S
lowly raise one hand to the opposite shoulder, while maintaining stability through
the opposite arm and whole body

1. B
egin the exercise with your knees and feet together and elevated from the ground,
and your torso slightly reclined
2. W
hile maintaining this position, slowly twist, with your hands touching the ground next
to your hip
3. Slowly return to the opposite side, and repeat for the suggested amount of repetitions

STAR JUMPS REPS: 10
2. J ump and extend your arms to 90 degrees, and your legs to 45 degrees in the air
3. W hile in the air, return your arms and legs to the original position, before safely
landing on the balls of your feet, maintaining momentum
SWITCH JUMPS REPS: 7 EACH SIDE

2. D
escend into movement until front knee is at 90 degrees - keep the majority of
5. Control your landing while maintaining momentum for the next repetition
BIRD DOG REPS: 10

1. B
egin exercise on hands and knees, with your knees directly beneath your hips and hands
directly beneath your shoulders
2. S
lowly lift your arm and opposite leg. Fully extend them, making a straight line between the
tips of your fingers and the toes on your feet

DAY 7 WEEK 2
Rest

DAY 1 WEEK 3
SQUAT JUMPS REPS: 6
1. Begin the exercise with your feet slightly wider than hip-width
2. Squat down until your thighs are parallel to the ground
3. Explosively jump as high as possible, fully extending your whole body, whilst
maintaining body tension
4. Control your landing whilst maintaining momentum, and repeat
GOBLET SQUATS (DUMBBELL OR KETTLEBELL) REPS: 6

1. Begin exercise with legs at shoulder width apart
2. Holding an object with both hands directly beneath the chin, perform a squat, ensuring
your chest stays upright throughout the movement
3. Drive through the whole foot to return to the starting position
PLANK SECONDS: 15
1. B
egin exercise with forearms and feet on the ground, ensuring that you are
pushing through your shoulders with your core activated and your glutes squeezed

STEP UPS REPS: 5 EACH SIDE
1. Begin with one foot on the box
2. With all the weight in your front leg, extend straight up, keeping a slight bend
forward at your hips
3. Slowly return to the starting position, making sure your knee is in line with your
middle toe and doesn’t bend past your toes
4. Complete desired amount of repetitions before changing legs
CALF RAISES REPS: 10

1. Stand with your feet pointed straight ahead, stance slightly narrower than hip-width
2. P
ush up from the balls of your feet until your ankles are fully extended, making sure your
ankles extend straight up and don’t flare out
3. Slowly lower heels through your whole range of motion
KNEE UPS REPS: 6 EACH SIDE

1. Begin exercise with feet shoulder width apart
2. Lift your knee towards your elbow, keeping torso upright, replicating a jogging
movement

DAY 2 WEEK 3
Rest

DAY 3 WEEK 3
2. While maintaining tension through your core, and keeping a straight line from your

2. S
lowly raise one hand to the opposite shoulder, while maintaining stability through
the opposite arm and whole body

1. B egin the exercise with your knees and feet together and elevated from the ground,
and your torso slightly reclined
2. While maintaining this position, slowly twist, with your hands touching the ground next
to your hip

CHAIR DIPS REPS: 10
BICEP CURLS (HOLDING OBJECT) REPS: 5 EACH SIDE

1. Begin exercise with hands by your side and palms facing forwards
2. Hinge from your elbow straight up, until your hands almost reaches your shoulder
but keep tension on your bicep throughout the whole movement
3. Slowly lower your hands back to starting position before repeating movement for
suggested amount of repetitions
BIRD DOG REPS: 10

1. B
2. S
lowly lift your arm and opposite leg. Fully extend them, making a straight line between the

DAY 4 WEEK 3
Run/Brisk Walk | Duration: 5 x 5 min | Rest: 45 second slow walk

DAY 5 WEEK 3
SQUATS REPS: 10

1. B egin by laying on your side, with your shoulders, hips and ankles in a straight line,
knees bent to 90 degrees
2. Whilst maintaining foot contact and hip position, rotate knee as high as possible,
pausing at the top of the movement
3. Slowly descend down to starting position, whilst maintaining control through your
glute, and repeat

1. Begin movement lying on your side with hands held behind your neck and legs bent at
90 degrees, keeping a straight line between your hips and ankles
2. Engaging the core, draw your chin to your chest, and raise your torso until your
planted shoulder is no longer touching the floor
position


1. F irmly place back on wall, knees hip width apart at 90 degrees and hands placed
across your chest
2. Actively push your glutes into the wall whilst keeping your knees in line with the
middle toe
CRUNCHES REPS: 10
1. B egin movement with hands behind your head, feet shoulder width apart and your
position

DAY 6 WEEK 3
Rest

DAY 7 WEEK 3
SUMO SQUATS REPS: 8
1. Begin exercise with your feet turned out and positioned slightly wider than
hip-width
2. Sink down in a squatting position to 90 degrees, while keeping your chest upright
3. While descending, actively maintain knee alignment with your middle toes
4. Push through your whole foot to return to the starting position
BRIDGE HOLD SECONDS: 15

1. Driving through your heels, lift your hips up as high as possible forming a straight line from your
shoulders to your knees
2. Squeeze your glutes and hold this position for the recommended period of time
RUSSIAN TWISTS REPS: 6 EACH SIDE

1. B egin the exercise with your knees and feet together and elevated from the
ground, and your torso slightly reclined
2. While maintaining this position, slowly twist, with your hands touching the ground
next to your hip
3. Slowly return to the opposite side, and repeat for the suggested amount of
repetitions

SPLIT SQUAT HOLD SECONDS: 10 EACH SIDE
1. B egin exercise by stepping forward at the distance of a running stride - this is
the starting position
2. Descend until your front knee is at 90 degrees - keep the majority of your
weight on your front leg
3. Pause at the bottom of the movement for suggested time
HYPEREXTENSIONS REPS: 8
1. Begin exercise by lying on the floor with your hands placed under your chin
2. S
queeze your glutes and elevate your torso as high as possible from the ground
while maintaining a neutral neck position
3. Pause at the top of the movement before slowly returning to the starting position
HEEL TAPS REPS: 6 EACH SIDE

1. Begin movement in the crunch position
2. While maintining an elevated shoulder position, slowly hinge your body to one
side, touching your heel with your extended arm
3. Ensure that your torso remains as straight as possible throughout the exercise
4. Alternate between left and right foot throughout the duration of the exercise

DAY 1 WEEK 4
PLANK TO PUSH UP REPS: 10
2. While maintaining tension through your core, and keeping a straight line from
your shoulders to toes, drive up to a push-up position, using one hand at a time

2. Slowly raise one hand to the opposite shoulder, while maintaining stability through the
opposite arm and whole body

1. B egin the exercise with your knees and feet together and elevated from the ground, and
your torso slightly reclined
2. While maintaining this position, slowly twist, with your hands touching the ground next
to your hip

CHAIR DIPS REPS: 10

2. Hinge from your elbow straight up, until your hands almost reaches your shoulder
but keep tension on your bicep throughout the whole movement
3. Slowly lower your hands back to starting position before repeating movement for
BIRD DOG REPS: 10

1. Begin exercise on hands and knees, with your knees directly beneath your hips and hands
2. Slowly lift your arm and opposite leg. Fully extend them, making a straight line between the
3. Slowly return to original position maintaining core activation, and keeping your hips straight.

DAY 2 WEEK 4
Rest

DAY 3 WEEK 4
SQUAT JUMPS REPS: 8
3. Explosively jump as high as possible, fully extending your whole body, whilst maintaining body tension
GOBLET SQUATS (DUMBBELL OR KETTLEBELL) REPS: 8

2. Holding an object with both hands directly beneath the chin, perform a squat, ensuring your chest stays
upright throughout the movement
PLANK SECONDS: 20
1. B
egin exercise with forearms and feet on the ground, ensuring that you are
pushing through your shoulders with your core activated and your glutes squeezed

2. With all the weight in your front leg, extend straight up, keeping a slight bend forward at your hips
3. Slowly return to the starting position, making sure your knee is in line with your middle toe and
doesn’t bend past your toes
CALF RAISES REPS: 12

1. Stand with your feet pointed straight ahead, stance slightly narrower than hip-width
2. P
ush up from the balls of your feet until your ankles are fully extended, making sure your
ankles extend straight up and don’t flare out
3. Slowly lower heels through your whole range of motion

2. Lift your knee towards your elbow, keeping torso upright, replicating a jogging movement

DAY 4 WEEK 4
Run/Brisk Walk | Duration: 5 x 5 min | Rest: 45 second slow

walk

DAY 5 WEEK 4
STAR JUMPS REPS: 10
2. Jump and extend your arms to 90 degrees, and your legs to 45 degrees in the air
3. While in the air, return your arms and legs to the original position, before safely landing on the balls
of your feet, maintaining momentum
PLYOMETRIC PUSHUPS REPS: 10

1. Begin the movement at the top of your pushup position on either your knees or feet
2. Slowly descend to the bottom of the pushup position, before exploding with your arms upwards, causing you
to lift away from the ground
3. Control your landing, and return back to the pushup position and repeat the movemement
BURPEES REPS: 6
1. Start by standing tall with your feet shoulder width apart
2. Squat down to the floor and place your hands shoulder width apart with your arms straight
3. Jump your feet straight back to a pushup position
4. Immediately jump your feet back to the squat position in step 2
5. Explosively jump straight up in the air as high as you can, keeping tension in your body
6. Maintain momentum, but land softly by bending your knees and absorbing the impact before repeating

CHAIR DIPS REPS: 10
1. U sing your arms as support, lift your body up and keep a straight line between your ankles, hips
and shoulders
3. E xtend your arms back to the original position, ensuring that you are using your arms, not your
hips and back
LATERAL RAISES (HOLDING OBJECT) REPS: 8

1. Begin exercise with a dumbbell in each hand, resting them against your hips.
2. W ith your arms straight (but with a soft elbow) slowly raise your arms sideways until they are
in line with your shoulders.
3. Pause at the top of the movement before slowly returning to the start of the movement.
CRUNCHES REPS: 10
1. Begin movement with hands behind your head, feet shoulder width apart and your knees at a 45 degree angle
2. Engaging the core, draw your chin to your chest and raise your torso until your shoulder blades are no longer
touching the floor

DAY 6 WEEK 4
Rest

DAY 7 WEEK 4
SUMO SQUATS REPS: 10
1. Begin exercise with your feet turned out and positioned slightly wider than
hip-width
2. Sink down in a squatting position to 90 degrees, while keeping your chest upright
3. While descending, actively maintain knee alignment with your middle toes
4. Push through your whole foot to return to the starting position
BRIDGE PULSES SECONDS: 20

1. By driving through your heels, lift your hips up as high as possible forming a straight line from your shoulders
to your knees
2. Squeeze your glutes and pulse at the top (half way down to the bottom of the movement) of the movement
for the suggested number of repetitions
RUSSIAN TWISTS REPS: 8 EACH SIDE

1. B egin the exercise with your knees and feet together and elevated from the ground, and your torso
slightly reclined
2. While maintaining this position, slowly twist, with your hands touching the ground next to your hip

SPLIT SQUAT HOLD SECONDS 10 EACH SIDE
1. B
egin exercise by stepping forward at the distance of a running stride - this is the starting position
2. D
escend until your front knee is at 90 degrees - keep the majority of your weight on your front leg
2. S
queeze your glutes and elevate your torso as high as possible from the ground
while maintaining a neutral neck position
HEEL TAPS REPS: 8 EACH SIDE

1. Begin movement in the crunch position
2. W
hile maintining an elevated shoulder position, slowly hinge your body to one
side, touching your heel with your extended arm
3. Ensure that your torso remains as straight as possible throughout the exercise
4. Alternate between left and right foot throughout the duration of the exercise

DAY 1 WEEK 5
STAR JUMPS REPS: 10
3. While in the air, return your arms and legs to the original position, before safely landing
on the balls of your feet, maintaining momentum

2. Slowly descend to the bottom of the pushup position, before exploding with your arms upwards,
causing you to lift away from the ground
3. Control your landing, and return back to the pushup position and repeat the movement
BURPEES REPS: 8
2. Jump your feet straight back to a pushup position (add a pushup for a greater challenge)
5. M
aintain momentum, but land softly by bending your knees and absorbing the impact before
repeating

CHAIR DIPS REPS: 10
1. U sing your arms as support, lift your body up and keep a straight line between your
ankles, hips and shoulders
3. E xtend your arms back to the original position, ensuring that you are using your arms,
not your hips and back

1. Begin exercise with a dumbbell in each hand, resting them against your hips.
2. W
ith your arms straight (but with a soft elbow) slowly raise your arms sideways until
they are in line with your shoulders.
3. P
ause at the top of the movement before slowly returning to the start of the
movement.
CRUNCHES REPS: 10
1. Begin movement with hands behind your head, feet shoulder width apart and your knees at a 45
degree angle
2. Engaging the core, draw your chin to your chest and raise your torso until your shoulder blades are no

DAY 2 WEEK 5
Rest

DAY 3 WEEK 5
SQUAT PULSES SECONDS: 15
1. Perform a squat and pause at the bottom of the movement.
2. While at the bottom of your squat, slightly pulse up and down for the recommended
amount of repetitions
FIRE HYDRANTS REPS: 8 EACH SIDE

1. B
2. Push out of your shoulders and engage your core muscles
3. E
xternally rotate your leg as high as possible while maintaining hip stability and core tension
4. S
lowly lower your leg back to the starting position before repeating the movement
BIRD DOG REPS: 8 EACH SIDE

1. B
egin exercise on hands and knees, with your knees directly beneath your hips and hands directly
2. S
lowly lift your arm and opposite leg. Fully extend them, making a straight line between the tips of your
fingers and the toes on your feet

STATIONARY LUNGES REPS: 6 EACH SIDE
1. Start with your legs shoulder-width apart
2. Take a long step forward (lunge) on one leg, stepping so that your opposite knee touches the ground
3. Return to the starting position by pushing through your front heel and stepping back with the front foot

1. Firmly place back on wall, knees hip width apart at 90 degrees and hands straight out in front of you
2. Actively push your glutes into the wall whilst keeping your knees in line with the middle toe
CRUNCHES REPS: 12
1. Begin movement with hands behind your head, feet shoulder width apart and your knees at a 45 degree angle
2. Engaging the core, draw your chin to your chest and raise your torso until your shoulder blades are no longer
touching the floor

DAY 4 WEEK 5


DAY 5 WEEK 5
SQUAT JUMPS REPS: 10
3. E
xplosively jump as high as possible, fully extending your whole body, whilst maintaining
body tension
GOBLET SQUATS - DUMBBELL OR KETTLEBELL REPS: 10

2. Holding an object with both hands directly beneath the chin, perform a squat, ensuring your chest
stays upright throughout the movement
SIDE PLANK SECONDS: 10 EACH SIDE

1. B
egin movement by supporting your torso weight with one forearm directly underneath your
shoulder. It should be placed adjacent to your torso, your feet placed together and your hips up,
making one straight line from your foot to your shoulder
2. E
nsure that your core is engaged, and your hips are straight throughout the course of the
exercise
3. Hold the position for the suggested amount of time

CALF RAISE HOLD REPS: 5

1. Perform calf raise and at the top of the movement, hold this position for recommended period of time
2. Ensure you keep straight ankles and constant calf contraction

2. L ift your knee towards your elbow, keeping torso upright, replicating a jogging movement

DAY 6 WEEK 5
Rest

DAY 7 WEEK 5
SUMO SQUATS + CALF RAISES REPS: 10
1. Begin with your feet together
2. Step to one side and perform a sumo squat
3. Step back to the starting position and lift your heels into a calf raise
4. This is 1 rep - repeat for the required number of repetitions
BRIDGE PULSES SECONDS: 20

1. By driving through your heels, lift your hips up as high as possible forming a straight line from your
shoulders to your knees
2. Squeeze your glutes and pulse at the top (half way down to the bottom of the movement) of the
movement for the suggested number of repetitions
BICYCLES REPS: 8 EACH SIDE

1. Begin exercise lying on your back with your feet at 90 degrees
2. Crunch upwards, twisting one elbow to the opposite knee and briefly pause
3. With the opposite leg, fully extend it outwards whilst still in crunch position
4. Return to original position, and repeat with opposite elbow and knee

SPLIT SQUAT HOLD SECONDS 10 EACH SIDE
1. Begin exercise by stepping forward at the distance of a running stride - this is the starting position
2. Descend until your front knee is at 90 degrees - keep the majority of your weight on your front leg
2. Squeeze your glutes and elevate your torso as high as possible from the ground while
maintaining a neutral neck position

2. Slowly lift your arm and opposite leg. Fully extend them, making a straight line between the tips of
your fingers and the toes on your feet

DAY 1 WEEK 6
2. W hile maintaining tension through your core, and keeping a straight line from your

2. Slowly raise one hand to the opposite shoulder, while maintaining stability through the opposite
arm and whole body

1. B
egin the exercise with your knees and feet together and elevated from the ground, and
2. W
hile maintaining this position, slowly twist, with your hands touching the ground next to
your hip
3. S
lowly return to the opposite side, and repeat for the suggested amount of repetitions

CHAIR DIPS REPS: 12
1. U
sing your arms as support, lift your body up and keep a straight line between your ankles, hips
and shoulders
2. S
lowly bend your arms to 90 degrees, maintaining body tension
3. E
xtend your arms back to the original position, ensuring that you are using your arms, not your
hips and back

2. H
inge from your elbow straight up, until your hands almost reaches your shoulder but keep
tension on your bicep throughout the whole movement
3. S
lowly lower your hands back to starting position before repeating movement for
BIRD DOG REPS: 12


DAY 2 WEEK 6
Rest

DAY 3 WEEK 6
2. While at the bottom of your squat, slightly pulse up and down for the recommended amount of
repetitions

3. Externally rotate your leg as high as possible while maintaining hip stability and core tension
4. Slowly lower your leg back to the starting position before repeating the movement

2. Slowly lift your arm and opposite leg. Fully extend them, making a straight line between the tips
of your fingers and the toes on your feet

3. Return to the starting position by pushing through your front heel and stepping back with the front
foot
SWITCH JUMPS SECONDS: 20

2. D
escend into movement until front knee is at 90 degrees - keep the majority of your weight in
your front leg
5. C
ontrol your landing while maintaining momentum for the next repetition
CRUNCHES REPS: 12
degree angle

DAY 4 WEEK 6


DAY 5 WEEK 6
FROG JUMPS REPS: 10
2. Squat down like a frog, until your glutes and hands are almost touching the ground
3. Explosively jump as high as possible, fully extending your whole body, whilst maintaining body
tension
GOBLET SQUATS- DUMBBELL OR KETTLEBELL REPS: 10


1. Begin movement by supporting your torso weight with one forearm directly underneath your
2. Ensure that your core is engaged, and your hips are straight throughout the course of the exercise

CALF RAISE HOLD REPS: 5

1. Perform calf raise and at the top of the movement, hold this position for recommended period of time
2. Ensure you keep straight ankles and constant calf contraction
ONE LEG HOPS REPS: 5 EACH SIDE

1. Begin the exercise with both feet shoulder width apart
2. H
op to your left foot, ensuring a controlled landing - pause in this position
3. E
xtend out through your foot and repeat the movement in the opposite direction, ensuring
complete balance each time you land on your foot

DAY 6 WEEK 6
Rest

DAY 7 WEEK 6
BRIDGE (SINGLE LEG) REPS: 10 EACH SIDE

1. Lay on your back with your knees bent to 90 degrees and feet hip-width apart. Extend one leg straight up
2. Lift your hips up as high as possible forming a straight line from your shoulders to your knee
3. Squeeze your glutes and hold this position
4. Keeping your back straight, slowly lower your leg and repeat for the other leg - this is 1 repetition


2. Squeeze your glutes and elevate your torso as high as possible from the ground while
maintaining a neutral neck position
BIRD DOG SECONDS: 20

1. Begin exercise on hands and knees, with your knees directly beneath your hips and hands directly beneath
your shoulders
2. Slowly lift your arm and opposite leg. Fully extend them, making a straight line between the tips of your

DAY 1 WEEK 7

arm and whole body

1. B
2. W
your hip
3. S

CHAIR DIPS REPS: 12
1. U
and shoulders
2. S
3. E
hips and back

2. H
3. S
BIRD DOG REPS: 12


DAY 2 WEEK 7
2. While at the bottom of your squat, slightly pulse up and down for the recommended amount of
time



foot

2. D
your front leg
5. C
CRUNCHES REPS: 12
degree angle

DAY 3 WEEK 7
Rest

DAY 4 WEEK 7
STAR JUMPS REPS: 10
3. While in the air, return your arms and legs to the original position, before safely landing
on the balls of your feet, maintaining momentum

2. Slowly descend to the bottom of the pushup position, before exploding with your arms upwards,
causing you to lift away from the ground
BURPEES REPS: 8

CHAIR DIPS REPS: 8
1. U
and shoulders
2. S
3. E
hips and back

1. Begin exercise with a dumbbell in each hand, resting them against your hips
2. With your arms straight (but with a soft elbow) slowly raise your arms sideways until they
are in line with your shoulders
3. Pause at the top of the movement before slowly returning to the start of the movement
CRUNCHES REPS: 8
degree angle

DAY 5 WEEK 7
FROG JUMPS REPS: 10
3. Explosively jump as high as possible, fully extending your whole body, whilst maintaining body
tension



CALF RAISE +SHIN RAISE SECONDS: 20

1. Perform the calf raise
2. Once your heels and feet return to the ground, lift your toes up, ensuring your weight is placed through your heels

2. H
3. E

DAY 6 WEEK 7


DAY 7 WEEK 7



DONKEY KICKS REPS: 8 EACH SIDE

1. Start on your knees with both hands on the ground
2. E
levate the chosen leg vertically, engaging the glutes and squeezing them throughout
3. Reverse the movement back to the starting position and repeat
BIRD DOG SECONDS: 20

1. Begin exercise on hands and knees, with your knees directly beneath your hips and hands directly beneath
your shoulders
2. Slowly lift your arm and opposite leg. Fully extend them, making a straight line between the tips of your

DAY 1 WEEK 8

arm and whole body

1. B
2. W
your hip
3. S

CHAIR DIPS REPS: 12
1. U
and shoulders
2. S
3. E
hips and back
BICEP CURLS (HOLDING OBJECT) REPS: 12

2. H
3. S
BIRD DOG REPS: 12


DAY 2 WEEK 8
2. While at the bottom of your squat, slightly pulse up and down for the recommended amount of time

1. B egin exercise on hands and knees, with your knees directly beneath your hips and hands directly

1. B egin exercise on hands and knees, with your knees directly beneath your hips and hands

foot

2. D
your front leg
5. C
CRUNCH HOLD SECONDS: 20

1. Begin movement with hands crossed on your chest, feel shoulder width apart, and your knees at a 45
degree angle
2. Engaging the core, draw your chin to the chest, and raise your torso until your shoulder blades are no longer
touching the floor
3. Pause at the top of the movement, for the suggested amount of time, maintaining constant core activation,
before slowly returning to the starting position

DAY 3 WEEK 8
Rest

DAY 4 WEEK 8
STAR JUMPS REPS: 12
3. While in the air, return your arms and legs to the original position, before safely landing on the balls of
your feet, maintaining momentum

2. Slowly descend to the bottom of the pushup position, before exploding with your arms upwards, causing you to
lift away from the ground
BURPEES REPS: 10

CHAIR DIPS REPS: 12
1. U
sing your arms as support, lift your body up and keep a straight line between your
ankles, hips and shoulders
2. S
3. E
xtend your arms back to the original position, ensuring that you are using your arms,
not your hips and back

1. Begin exercise with a dumbbell in each hand, resting them against your hips
2. W
ith your arms straight (but with a soft elbow) slowly raise your arms sideways until
they are in line with your shoulders
3. P
ause at the top of the movement before slowly returning to the start of the movement
CRUNCHES REPS: 10
degree angle

DAY 5 WEEK 8
FROG JUMPS REPS: 12
3. Explosively jump as high as possible, fully extending your whole body, whilst maintaining body tension



CALF RAISE +SHIN RAISE SECONDS: 25

1. Perform the calf raise
2. Once your heels and feet return to the ground, lift your toes up, ensuring your weight is placed through your heels

2. H
3. E

DAY 6 WEEK 8
CIRCUIT 1 | Duration: 3 x 5 min | Rest: 30 second slow walk
RUN/BRISK WALK
1. E ither run or walk at a brisk
pace so that you would find it
difficult to have a conversation
2. C ontinue at this pace for the
required amount of time
3. I f this pace becomes too
difficult, slow down and walk
until you feel comfortable to
pick up the pace again
CIRCUIT 2 | Duration: 5 x 5 | Rest: 30 second

BURPEES
REPS: 5 X 5 | 30 SECOND REST
1. Squat down to the floor and
place your hands shoulder width
apart with your arms straight
2. Jump your feet straight back to
a pushup position (add a pushup
for a greater challenge)
3. Immediately jump your feet back
to the squat position in step 1
4. Explosively jump straight up
in the air as high as you can,
keeping tension in your body
5. Maintain momentum, but land
softly by bending your knees
and absorbing the impact before
repeating

DAY 7 WEEK 8



DONKEY KICKS REPS: 8 EACH SIDE

1. Start on your knees with both hands on the ground
2. E
levate the chosen leg vertically, engaging the glutes and squeezing them throughout
3. Reverse the movement back to the starting position and repeat
BIRD DOG SCEONDS: 30

1. B egin exercise on hands and knees, with your knees directly beneath your hips and hands

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BOOTY BUILDING PROGRAM

CHAIR DIPS REPS: 6

CIRCUIT 2 | Duration: 15min continuous | Rest: 70sec

CLAMS REPS: 8 EACH SIDE

OUTDOOR PROGRAM PAGE 1

OUTDOOR PROGRAM PAGE 2

Run/Brisk Walk | Duration: 3 x 5 min | Rest: 1 min slow walk

OUTDOOR PROGRAM PAGE 3

PRO TIP: If the exercise is too difficult to perform, use a chair

CIRCUIT 2 | Duration: 15min | Rest: 70sec

WALL SIT SECONDS: 15

SIDE CRUNCHES REPS: 5 EACH SIDE

OUTDOOR PROGRAM PAGE 4

OUTDOOR PROGRAM PAGE 5

SHOULDER TAPS REPS: 5 EACH SIDE

RUSSIAN TWIST REPS: 5 EACH SIDE

CIRCUIT 2 | Duration: 15min | Rest: 70sec

SWITCH JUMPS REPS: 5 EACH SIDE

BIRD DOG REPS: 8

OUTDOOR PROGRAM PAGE 6

OUTDOOR PROGRAM PAGE 7

CHAIR DIPS REPS: 8

CIRCUIT 2 | Duration: 15min continuous | Rest: 65sec

CLAMS REPS: 8 EACH SIDE

OUTDOOR PROGRAM PAGE 1

OUTDOOR PROGRAM PAGE 2

Run/Brisk Walk | Duration: 3 x 5 min | Rest: 1 min slow walk

OUTDOOR PROGRAM PAGE 3

CIRCUIT 2 | Duration: 15min | Rest: 65sec

WALL SIT SECONDS: 15

SIDE CRUNCHES REPS: 6 EACH SIDE

OUTDOOR PROGRAM PAGE 4

OUTDOOR PROGRAM PAGE 5

SHOULDER TAPS REPS: 5 EACH SIDE

RUSSIAN TWIST REPS: 5 EACH SIDE

CIRCUIT 2 | Duration: 15min | Rest: 65sec

SWITCH JUMPS REPS: 7 EACH SIDE

BIRD DOG REPS: 10

OUTDOOR PROGRAM PAGE 6

OUTDOOR PROGRAM PAGE 7

GOBLET SQUATS (DUMBBELL OR KETTLEBELL) REPS: 6

CIRCUIT 2 | Duration: 15min continuous | Rest: 65sec

CALF RAISES REPS: 10

KNEE UPS REPS: 6 EACH SIDE

OUTDOOR PROGRAM PAGE 1

OUTDOOR PROGRAM PAGE 2

SHOULDER TAPS REPS: 8 EACH SIDE

RUSSIAN TWIST REPS: 8 EACH SIDE

CIRCUIT 2 | Duration: 15min | Rest: 65sec

BICEP CURLS (HOLDING OBJECT) REPS: 5 EACH SIDE

BIRD DOG REPS: 10

OUTDOOR PROGRAM PAGE 3

Run/Brisk Walk | Duration: 5 x 5 min | Rest: 45 second slow walk

OUTDOOR PROGRAM PAGE 4

CLAMS REPS: 8 EACH SIDE

SIDE CRUNCHES REPS: 8 EACH SIDE

CIRCUIT 2 | Duration: 15min | Rest: 65sec

WALL SIT SECONDS: 20

OUTDOOR PROGRAM PAGE 5

OUTDOOR PROGRAM PAGE 6

BRIDGE HOLD SECONDS: 15

RUSSIAN TWISTS REPS: 6 EACH SIDE

CIRCUIT 2 | Duration: 15min | Rest: 65sec