INTERMEDIATE
BOOTY BUILDING PROGRAM
WARM UP | Duration: 10-15 minutes | Light Cardio + Dynamic Stretches
CIRCUIT 1 | Duration: 15 minutes continuous | Rest: 30 seconds after circuit is complete
PUSHUPS
REPS: 10
1 Begin exercise on hands and feet (use
knees if it’s too difficult)
2 By bending the arms, slowly lower
yourself towards the ground until your
arms are at 90 degrees
3 Push through your whole hand to
extend back to the starting position
before repeating the movement
CIRCUIT 2 | Duration: 15 minutes continuous | Rest: 30 seconds after circuit is complete
STRAIGHT LEG CLAMS SIDE PLANK CRUNCHES
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
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
REPS: 8
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 knee towards
your elbow without twisting your hips
3 Hold for 1 second before slowly
lowering and performing another rep.
Once you have completed all reps,
switch sides
WEEK 3
DAY 1
JUMP ROPE
30 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
PAUSED SQUAT JUMPS
REPS: 8
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
DAY 1
 INTERMEDIATE
BOOTY BUILDING PROGRAM
WARM UP | Duration: 10-15 minutes | Light Cardio + Dynamic Stretches
CIRCUIT 1 | Duration: 15 minutes continuous | Rest: 30
ARABESQUE HOLD
15 SECONDS
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
the required amount of time
CIRCUIT 2 | Duration: 15 minutes continuous | Rest: 45 seconds after circuit is complete
CURTSY SQUATS
REPS: 10
1 Begin standing tall with feet slightly
narrower than hip-width, with your
hands together
2 With your left leg, step back and
behind the right leg and sink down until
your back leg is just above the floor
3 Push back to the starting position and
repeat for the right leg - this is 1 rep
BOOTY BUILDING PROGRAM
60 seconds after circuit is complete
DONKEY KICKS + FIRE HYDRANT
REPS: 10
1 Perform donkey kick
2 Slowly return to starting position, but
keep your foot off the floor
3 Transition into fire hydrant movement
4 This is 1 rep, continue for the required
number of repetitions before changing
sides
SUMO SQUAT HOLD
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 Hold this position for the required
amount of time, ensuring you keep
your chest up and core engaged
WEEK 3
DAY 2
BICYCLES
REPS: 20
1 Begin exercise lying on your back with
your knees at 90 degrees
2 Crunch upwards, twisting one elbow to
the opposite knee while extending the
opposite leg and briefly pause
3 Return to original position, and repeat
with opposite elbow and knee
SWITCH JUMPS
REPS: 20
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 2
 INTERMEDIATE WEEK 3

BOOTY BUILDING PROGRAM DAY 3

CARDIO DAY
EXERCISE 1 | Rest: 30 sec between each set

LONG JUMP + SQUAT JUMP

SETS: 5
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
3 When you land, maintain your
momentum and go straight into
another long jump - this is 1 rep

EXERCISE 2 | Rest: 30 second slow walk between each set

RUN/BRISK WALK
4X5 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 3

 INTERMEDIATE WEEK 3

BOOTY BUILDING PROGRAM DAY 4

REST DAY

BOOTY BUILDING PROGRAM DAY 4

 INTERMEDIATE WEEK 3

BOOTY BUILDING PROGRAM DAY 5

WARM UP | Duration: 10-15 minutes | Light Cardio + Dynamic Stretches
CIRCUIT 1 | Duration: 15 minutes continuous | Rest: 60 seconds after circuit is complete

YOU YOU YOU

WILL NEED: WILL NEED: WILL NEED:
DUMBBELLS DUMBBELLS DUMBBELLS

RUSSIAN TWISTS SINGLE LEG DEADLIFT DUMBBELL LEG RAISES REPS: 10

REPS: 20
1 Lean your upper body slightly back
and lift your feet off the ground while
holding a dumbbell
2 Twist the dumbbell from side to side,
touching either side of your hip while
keeping your legs as still as possible
3 Twist slowly and focus on using all
of your core and keeping your back
straight - twisting to both sides is 1 rep
REPS: 10
1 Lift your right leg straight behind you
as you lower your upper body towards
the floor, holding a dumbbell in each
hand. There should be a straight line
from your shoulders to your right foot
2 Pause at the bottom for a second
before hinging from your hips to come
back up to the top
3 Control the entire movement with your
left glute, ensure core engagement
and avoid twisting
4 Repeat for the other leg once you have
completed all your reps
1 Lay on your back holding dumbbells
straight above your shoulders
2 Engage your core and while keeping
your legs straight, lift your legs
towards the dumbbells, pausing at the
top
3 Slowly lower your legs stopping them
just before the ground and repeat for
the next rep - ensure the dumbbells
stay as still as possible

CIRCUIT 2 | Duration: 15 minutes continuous | Rest: 60 seconds after circuit is complete

YOU YOU YOU

WILL NEED: WILL NEED: WILL NEED:
DUMBBELLS DUMBBELLS DUMBBELLS

THRUSTERS BENT OVER ROW OVERHEAD LUNGES

REPS: 15
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
REPS: 10
1 Hold your dumbbells with a neutral
grip, with your knees slightly bent,
glutes squeezed and your upper body
hinged forward to about 45-degrees
2 Pull the dumbbells towards you while
keeping your elbows close to your
sides and squeezing your shoulder
blades together
3 Slowly lower the dumbbells, until your
arms are straight
REPS: 10
1 Hold your arms straight above you with
a dumbbell in each hand
2 Lunge forwards on one leg, stopping
just before your back knee touches the
ground ensuring your hips stay level
3 Pushing through your front heel, bring
the back foot forwards until your feet
are together again
4 Lunge forwards with your opposite foot
this time, alternating each time. This
exercise will test your mobility, but stop
if you feel pain in your lower back

BOOTY BUILDING PROGRAM 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
SINGLE LEG BRIDGE
REPS: 10
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
CIRCUIT 2 | Duration: 15 minutes continuous | Rest: 60 seconds after circuit is complete
FLUTTER KICKS
30 SECONDS
1 Lay down on your back, with your feet
slightly raised and hands beside your
hips
2 Complete the movement by quickly
alternating your legs, but maintaining
control and tension throughout the
exercise
3 Do NOT rest in between reps
BOOTY BUILDING PROGRAM
YOU
WILL NEED:
DUMBBELLS
WALKING LUNGES
REPS: 20
1 Lunge forwards on one leg, stopping
just before your back knee touches the
ground
2 Pushing through your front heel, bring
the back foot forwards until your feet
are together again
3 Lunge forwards with your opposite
foot this time, alternating each time
and ensuring your hips stay level
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
WEEK 3
DAY 6
SPRINTS
30 YARDS
1 Run as fast as possible for the required
distance. When you have finished the
sprint, reduce your speed slowly, don’t
just stop on the spot
2 Make each stride as long as possible,
powerfully use your arms and ensure
core engagement
BURPEES
REPS: 10
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, perform a pushup,
then immediately jump your feet back
to the squat position in step 1
3 Explosively jump straight up in the air
as high as you can, keeping tension in
your body
4 Maintain momentum, but land softly by
bending your knees and absorbing the
impact before repeating
DAY 6
 INTERMEDIATE
BOOTY BUILDING PROGRAM
THIS IS AN OPTIONAL YOGA SEQUENCE - Transition from one pose to the next
WEIGHT: BODY WEIGHT
TRIYAK TADASANA
SETS: 2
30-60 SECONDS
1 Stand straight with feet separated hip
width.
2 Inhale and swing your arms overhead,
aligned with ears.
3 Interlace your fingers and turn your
palms up.
4 Exhale, bend to the right, opening
the chest to the left. Keep the hips
squared to the front.
5 Hold for 30 seconds, breathing
deeply.
6 Inhale and come back to the center
before repeating on the other side.
WEIGHT: BODY WEIGHT
COBRA POSE
SETS: 2
30-60 SECONDS
1 From the Plank position, hold your
breath and slide your body forward and
lie down on your abdomen.
2 Let the palms rest on either sides of
your chest. Let the tops of your feet
rest on the mat.
3 Press your palms into mat, inhale, and
lift your head and chest off the mat.
4 Exhale and on the next inhale, deepen
the backbend, lifting your torso off the
mat with hips resting on the mat.
5 Tilt your head backward and hold the
posture gazing up and breathing deeply
for one minute.
6 Exhale and come back to starting
position.
BOOTY BUILDING PROGRAM
WEIGHT: BODY WEIGHT
THREE-LEGGED DOWNWARD FACING DOG POSE
SETS: 2
30-60 SECONDS
1 From Tadasana, join your feet, and
place your palms flat on the floor,
separated at hip distance.
2 Exhale and place your feet back, one
at a time. Adjust the posture to stack
your shoulders over the wrists.
3 Press your heels back to the floor
while pushing your hips to the ceiling.
4 Inhale and lift your right leg up, toes
pointing towards the ceiling. Keep the
left leg firm on the mat.
5 Gaze forward and hold the posture for
30 seconds.
6 Exhale and release the right leg
before repeating on the other side.
WEIGHT: BODY WEIGHT
BOW POSE
SETS: 2
30-60 SECONDS
1 Once you release Cobra Pose, bend
your knees and hold each ankle with
the respective hand.
2 Inhale and push your torso until
the lower abdomen is off the floor.
Simultaneously, pull your feet away
from the buttocks, lifting the knees
and thighs off the mat in the process.
3 Gaze forward and hold the posture for
one minute.
4 Exhale and gently release the
posture.
WEEK 3
DAY 7
WEIGHT: BODY WEIGHT
SIDE PLANK
SETS: 2
30-60 SECONDS
1 From Downward Facing Dog pose,
inhale and push your body forward
into the plank position.
2 Exhale and twist to your right,
stacking the left foot over the right
one.
3 If you are stable here, lift the left arm
into the sky.
4 Hold the posture, keeping the core
engaged and legs active for 30
seconds.
5 Inhale and come back to plank.
6 Exhale and repeat on the other side.
WEIGHT: BODY WEIGHT
BRIDGE POSE
SETS: 2
30-60 SECONDS
1 Once you release Bow Pose, roll to
your right and lie down on your back.
Let the palms rest alongside your hips.
2 Bend your knees and keep your feet
firm on the mat, as wide as your hips.
3 Pressing the palms and feet firmly
into the floor, inhale, and lift your
hips, lower back, and upper back
away from the mat.
4 Tuck your chin slightly into the chest.
5 Engage the core, squeeze your glutes
and hold the posture for one minute.
6 Exhale and release the pose slowly
placing upper back, lower back, and
hips on the floor.