INTERMEDIATE
BOOTY BUILDING PROGRAM
WARM UP | Duration: 10-15 minutes | Light Cardio + Dynamic Stretches
CIRCUIT 1 | Duration: 15 minutes continuous | Rest: 60 seconds after circuit is complete
DISH BICYCLES
30 SECONDS
1 Start in the dish hold shape with hands
interlocked behind your head
2 Lift your chest and right elbow to your
left knee, keeping the right leg straight
3 Slowly return to the dish shape before
repeating on the other side - this is 1
rep
CIRCUIT 2 | Duration: 15 minutes continuous | Rest: 30 seconds after circuit is complete
REVERSE PLANK
20 SECONDS
1 Begin exercise sitting on the mat with
your upper body slightly back and your
hands directly beneath your shoulders,
with your fingers facing your feet
2 Push through your shoulders and lift
your hips so there is a straight line
from shoulders to toes
3 Ensure your core is activated, arms
remain straight and glutes are
engaged - hold this position for the
suggested amount of time
BOOTY BUILDING PROGRAM
FIRE HYDRANTS (STRAIGHT LEG)
REPS: 12
1 Begin exercise on hands and one knee,
with the opposite leg stretched out to
the side in line with your hips
2 Push out of your shoulders to engage
your back and engage your core
3 Lift your extended leg as high as
possible while maintaining hip stability
and core tension - pause at the top
4 Slowly lower your leg, but stop just
before the ground and raise it again for
the next rep
SINGLE LEG SQUATS
REPS: 5
1 Stand tall in front of a bench with one
leg held in front of you, torso slightly
forward and hands together
2 Push your hips back and bend your
knee, slowly lowering your leg until
you are sitting on the bench - keep
ankle, knee and hip in a line
3 Push back up to the top by only using
the leg on the ground, ensuring your
hips stay level and driving through the
heel
WEEK 5
DAY 1
JUMPING HOPSCOTCH
REPS: 5
1 Begin the exercise standing tall with
your feet together
2 Jump forwards and squat down until
your thighs are parallel to the ground
3 Jump forwards and bring your feet
back together as you land
4 Repeat as fast as possible, ensuring
you maintain core engagement
SWITCH JUMPS
30 SECONDS
1 Lunge forwards and sink down to
90-degrees
2 Explosively drive through your front
heel to jump
3 Whilst in the air, switch feet positions
4 Control your landing while maintaining
momentum for the next repetition
DAY 1
 INTERMEDIATE
BOOTY BUILDING PROGRAM
WARM UP | Duration: 10-15 minutes | Light Cardio + Dynamic Stretches
CIRCUIT 1 | Duration: 15 minutes continuous | Rest: 60 seconds after circuit is complete
SUICIDE SPRINTS
45 SECONDS
1 Set out 4 cones, or use 4 points
approximately 10 yards apart
2 Sprint to the first point, touch the
ground, then sprint back to the start
3 This time sprint to the second point,
touch the ground and sprint back to the
start. Repeat until you reach the last
point - this is 1 rep
4 Make sure you are sprinting and not
jogging
CIRCUIT 2 | Duration: 15 minutes continuous | Rest: 45 seconds after circuit is complete
YOU
WILL NEED:
DUMBBELLS
SIDE LUNGES
REPS: 10
1 Holding a single dumbbell against your
chest, take a large step to one side
and sink down until your knee is at
90-degrees
2 Make sure the ankle, knee and hip
of the bending leg stay in a line - the
other leg stays straight and only acts
for balance
3 Push back to the starting position using
only the bent leg, ensuring your chest
stays up
4 Repeat for the opposite leg - both
sides is 1 rep
BOOTY BUILDING PROGRAM
PUSHUP ARCS
REPS: 10
1 Start in a pushup position with your
shoulders directly above your wrists,
and maintain this position throughout
2 Slowly take 1 leg out to the side as
far as you can, while keeping it at hip
height - hold here for 2 seconds
3 Slowly return back to the pushup
position and repeat for the same leg -
avoid twisting your hips
YOU
WILL NEED:
DUMBBELLS
SUMO SQUAT PULSES
30 SECONDS
1 Stand with your feet turned out to
45-degrees and wider than shoulder-
width. Hold a single dumbbell against
your chest
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 Slowly pulse up and down through this
position for the required amount of time,
controlling each pulse with your knees
WEEK 5
DAY 2
SPEED SKATERS
30 SECONDS
1 Hop to your right, landing softly on
your right foot. As you are landing,
slowly bend your right knee and take
your left leg behind you
2 Jump out of your right leg and this
time land on your left leg. Alternate
quickly, but control each landing and
use your arms
3 As you get faster, it should look like
you are speed skating
JUMP ROPE
20 SECONDS
1 Keep your feet close together and
bounce on the balls of your feet
2 Jump as fast as possible - this is a high
intensity cardio exercise
DAY 2
 INTERMEDIATE WEEK 5

BOOTY BUILDING PROGRAM DAY 3

ENDURANCE CHALLENGE
HOLD EACH EXERCISE FOR AS LONG AS POSSIBLE, THEN MOVE ONTO THE NEXT ONE

ARABESQUE HOLD
HOLD FOR AS LONG AS POSSIBLE
1 With your right leg straight behind you, lower your upper body until
there is a straight line from your right foot to your hands, with your
arms out straight
2 Maintain a slight bend in your left knee and control your balance with
your left glute - hold this position
3 Switch sides once you have held it for as long as possible

WALL HANDSTAND
HOLD FOR AS LONG AS POSSIBLE
1 Lunge forwards and with your arms straight, place your arms about a
foot away from the wall
2 Kick one leg up until it touches the wall, allowing the other leg to
follow - squeeze them together
3 Squeeze the floor with your hands, engage your glutes and squeeze
your core muscles to keep your ribs in. Ensure your arms stay
straight, gaze at your fingertips and remember to breathe
4 To come down, lower 1 foot at a time to the floor
5 If this is too difficult, have a workout buddy help by placing your feet

PLANK
HOLD FOR AS LONG AS POSSIBLE
1 Begin 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 Hold this position for as long as possible

TUCK JUMPS
AS MANY REPS AS POSSIBLE IN 1 MINUTE
1 With your arms up, jump as high as possible, bringing your knees up
to your chest at the top
2 Control the landing using your leg muscles and repeat as fast as
possible
3 Bring your knees up to your chest, not the other way around - avoid
leaning forwards

BOOTY BUILDING PROGRAM DAY 3

 INTERMEDIATE WEEK 5

BOOTY BUILDING PROGRAM DAY 4

WARM UP | Duration: 10-15 minutes | Light Cardio + Dynamic Stretches
CARDIO CIRCUIT: Repeat 5 times | Rest: 30 seconds slow walk

LONG JUMP + SQUAT JUMP +

SWITCH JUMPS
REPS: 5
1 Using your arms, swing to generate
power and perform a long jump
covering as much distance as possible
2 Upon landing, immediately perform a
squat jump getting as high as possible.
When you land, maintain your
momentum and move straight into a
switch jump
3 Perform another switch jump
immediately after, then jump and bring
your feet together ready for another
long jump - this is 1 rep

RUN/BRISK WALK
5 MINS
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

BOOTY BUILDING PROGRAM DAY 4

 INTERMEDIATE
BOOTY BUILDING PROGRAM
WARM UP | Duration: 10-15 minutes | Light Cardio + Dynamic Stretches
CIRCUIT 1 | Duration: 15 minutes continuous | Rest: 60 seconds after circuit is complete
YOU
WILL NEED:
DUMBBELLS
THRUSTERS
REPS: 20
1 With the dumbbells resting on your
shoulders, squat down to about
45-degrees
2 Push back up and use the power from
your squat to press the dumbbells up
3 Slowly lower the dumbbells and
repeat, making the movement as
continuous as possible
CIRCUIT 2 | Duration: 15 minutes continuous | Rest: 45 seconds after circuit is complete
HIP THRUSTS
REPS: 10
1 Place your shoulders on a bench with
your knees at 90-degrees
2 Push your hips up as high as possible
and squeeze your glutes and core
muscles - hold for 1-2 seconds
3 Slowly lower to the bottom ensuring
you maintain core and glute
engagement
BOOTY BUILDING PROGRAM
WEEK 5
DAY 5
YOU YOU
WILL NEED: WILL NEED:
DUMBBELLS DUMBBELLS
SINGLE LEG DEADLIFT DUMBBELL LEG RAISES REPS: 10
REPS: 10
1 Lift your right leg straight behind you 1 Lay on your back holding dumbbells
as you lower your upper body towards straight above your shoulders
the floor, holding a dumbbell in each 2 Engage your core and while keeping
hand. There should be a straight line your legs straight, lift your legs
from your shoulders to your right foot towards the dumbbells, pausing at the
2 Pause at the bottom for a second
top
before hinging from your hips to come
3 Slowly lower your legs stopping them
back up to the top
3 Control the entire movement with your just before the ground and repeat for
left glute, ensure core engagement the next rep - ensure the dumbbells
and avoid twisting stay as still as possible
4 Repeat for the other leg once you have
completed all your reps
YOU
WILL NEED:
DUMBBELLS
ELEVATED SPLIT SQUAT BOX JUMPS
REPS: 10 REPS: 10
1 With a dumbbell in each hand, place 1 1 Start with both feet shoulder width
foot on a bench behind you, so the ball apart
of your foot is supported. Ensure your 2 Jump as high as possible landing safely
feet are parallel and slightly narrower on the box
than hip-width 3 Step back down to the ground,
2 Bend your front knee to 90-degrees as controlling your landing and repeat the
you lower your back knee towards the exercise
floor
3 Push through your front foot to return
to the starting position, ensuring your
chest stays tall
DAY 5
 INTERMEDIATE
BOOTY BUILDING PROGRAM
WARM UP | Duration: 10-15 minutes | Light Cardio + Dynamic Stretches
CIRCUIT 1 | Duration: 15 minutes continuous | Rest: 60 seconds after circuit is complete
STRAIGHT LEG CLAMS
REPS: 10
1 Begin lying on your side, with your
shoulders, hips and ankles in a straight
line. Your top leg is straight while the
bottom knee is bent to 90-degrees
2 Lift your top leg as high as possible
without twisting your hips - hold at the
top for 2 seconds
3 Slowly lower back to the starting
position, controlling through your glute.
If you can’t feel your glute working,
slightly internally rotate your top foot
CIRCUIT 2 | Duration: 15 minutes continuous | Rest: 30 seconds after circuit is complete
SIDE PLANK LEG RAISE
15 SECONDS
1 Begin by supporting your weight on
your forearm and foot - your feet
should be together with your hips up,
making a straight line from foot to
shoulder
2 While maintaining the side plank
shape, raise your top leg as high as
possible without twisting your hips
3 Hold for 1 second at the top before
slowly lowering and performing
another rep. Once you have completed
all reps, switch sides
BOOTY BUILDING PROGRAM
TUCK UPS
REPS: 12
1 Start in the dish hold shape with arms
straight in front of you
2 Using your abs, lift your chest and
knees simultaneously so that you are
almost in a tuck shape
3 Slowly lower to the dish shape and
hold for 1 second before starting the
next rep
4 Make the tuck up as smooth as
possible to maximize core engagement
SINGLE LEG BRIDGE PULSES SIDE TO SIDE FROGGERS
20 SECONDS
1 Lift your hips up as high as possible
forming a straight line from your
shoulders to your knee
2 Squeeze your glutes and pulse through
this position using your glute
3 Slowly lower and repeat for the
other leg
WEEK 5
DAY 6
PAUSED SQUAT JUMPS
REPS: 10
1 Squat down until your thighs are
parallel to the ground - pause for 5
seconds
2 Explosively jump as high as possible,
fully extending your whole body, whilst
maintaining body tension
3 Control your landing and go straight
into the next 5 second hold
20 SECONDS
1 Start in a pushup position with your
shoulders directly above your wrists
2 Jump your feet towards your left hand,
then immediately jump your feet back
to the pushup position, ensuring you
maintain strong core engagement and
a straight back
3 Next, jump your feet towards your
right hand, alternating sides each time.
Repeat as fast as possible as this is a
high intensity cardio exercise
DAY 6
 INTERMEDIATE
BOOTY BUILDING PROGRAM
THIS IS AN OPTIONAL YOGA SEQUENCE - Transition from one pose to the next
REPEAT SEQUENCE 2-3 TIMES
WEIGHT: BODY WEIGHT
COW POSE ARMS
SETS: 1
30-60 SECONDS
1 Sit down in any comfortable seated posture
where you can keep your spine straight
2 Inhale and place your right hand on your
back, palm facing your back
3 Exhale and bring your left hand on your back
and clasp the fingers of your right hand
4 Roll back your shoulders, down and away
from the ears, to open them up
5 Hold the posture for 30 seconds
6 Release your hands and switch sides
WEIGHT: BODY WEIGHT
FOREARM PLANK
SETS: 1
30-60 SECONDS
1 Once you complete the Wheel Pose, roll to
your right and lie down on your abdomen
2 Stretch out your legs as wide as your hips,
and tuck your toes so that the balls of the
feet are pressing firmly into the floor
3 Bend your elbows and place the forearms on
the floor, palms resting on the floor so your
shoulders are stacked over the elbows
4 Engage your core, squeeze your glutes
and legs and lift your hips and thighs off
the floor so your body is a straight line
5 Gaze forward and hold the posture for
60 seconds. Exhale and slowly lower the
body to the mat
6 Repeat two more times for 60 seconds each
BOOTY BUILDING PROGRAM
WEIGHT: BODY WEIGHT
EXTENDED PUPPY POSE
SETS: 1
30-60 SECONDS
1 Move onto all fours, your knees stacked
under your hips and wrists under your
shoulders
2 Keeping the legs where they are, walk
forward with your hands
3 Gently rest the forearms on the floor with
your palms flat on the floor
4 Lift your pelvis up while chest moves closer
to the floor
5 Gazing at a point in front of you and breathing
deeply, hold the posture for 60 seconds
6 Inhale and come back to the starting position
WEIGHT: BODY WEIGHT
DOLPHIN POSE
SETS: 1
30-60 SECONDS
1 From forearm plank, tuck your toes and lift
your knees off the mat, pushing the hips
to the ceiling
2 Keep lifting the hips to the ceiling while
lengthening the spine and balancing
yourself on the tips of your toes
3 Keep the knees slightly bent to keep your
back flat. Allow your head and neck to
hang from your shoulders. If possible, rest
the forehead on the mat
4 Hold the posture, breathing deeply for 60
seconds
5 Bend your knees and slowly lower the hips to
come back to the starting position
6 Repeat two more times for 60 seconds each
WEEK 5
DAY 7
WEIGHT: BODY WEIGHT
WHEEL POSE
SETS: 1
30-60 SECONDS
1 Lie down on your back. Bend the knees and
rest the soles of your feet on the mat as close
to the glutes as possible
2 Rest the palms under your shoulders,
fingertips facing you
3 Inhale and press down into the palms as you
lift the hips up off the floor
4 On the next inhale, lift your torso and crown
of the head off the floor, straightening your
arms and keeping the legs parallel
5 Hold the posture, relaxing your neck and
staring at your hands, for 30 seconds
6 Exhale and release slowly. Repeat once more
WEIGHT: BODY WEIGHT
UPWARD FACING DOG
SETS: 1
30-60 SECONDS
1 From Dolphin pose, lower onto your stomach
and rest the palms at chest level. Stack your
wrists beneath the shoulders, hugging the
elbows as close as possible to your torso
2 Inhale, push your palms into the floor, straighten
the elbows, and lift your head and torso off the
floor. Simultaneously, lift your thighs and knees a
couple of inches off the floor
3 Pressing the tailbone towards your pubis, lift
your pubis up allowing it to come closer to the
navel. Squeeze your glutes
4 Roll your shoulders back and tilt your neck
backward to gaze towards the ceiling
5 Aligning the wrists and shoulders, hold the
posture for 60 seconds
6 Exhale and slowly lower back to the floor
7 Repeat once more for 60 seconds
DAY 7