INTERMEDIATE WEEK 1

BOOTY BUILDING PROGRAM DAY 1

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BOOTY BUILDING PROGRAM

WEEK 1
 INTERMEDIATE WEEK 1

BOOTY BUILDING PROGRAM DAY 1

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

ARABESQUE HOLD BUNNY HOPS BICYCLES

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
REPS: 10
1S quat down to the floor and place
your hands shoulder width apart with
your arms straight
2 Jump your hips up trying to get
them on top of your shoulders, while
keeping your knees bent
3S lowly come back down, controlling
with your abs and repeat as fast as
possible
4 The goal is to hold each one for about
2 seconds
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

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

CURTSY SQUATS SUMO SQUATS SWITCH JUMPS

REPS: 8
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
REPS: 10
1 Stand with your feet turned out to
45-degrees and wider than shoulder-width
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 Pause at the bottom, before driving through
your whole foot to stand up
4 Ensure your core is braced, chest is up and
your glutes are engaged the whole time
REPS: 10
1 Lunge forwards and sink down to
90-degrees
2 Explosivley 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

BOOTY BUILDING PROGRAM DAY 1

 INTERMEDIATE WEEK 1

BOOTY BUILDING PROGRAM DAY 2

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
WILL NEED: WILL NEED:
DUMBBELLS DUMBBELLS

SQUAT HOLD WALKING LUNGES SPRINTS

15 SECONDS
1 Hold a single dumbbell in your hands
against your chest
2 While keeping your chest up, push
your hips back and sink down into
a squat until your thighs are parallel
with the ground
3 Hold this position actively ensuring
you kept your chest up tall, squeeze
your glutes and keep your core
engaged
REPS: 10
1L
 unge forwards on one leg, stopping
just before your back knee touches
the ground
2P
 ushing through your front heel, bring
the back foot forwards until your feet
are together again
3L
 unge forwards with your opposite
foot this time, alternating each time
and ensuring your hips stay level
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

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

SUICIDE SPRINTS PLANK SPEED SKATERS

30 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
30 SECONDS
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 the suggested amount
of time
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

BOOTY BUILDING PROGRAM DAY 2

 INTERMEDIATE WEEK 1

BOOTY BUILDING PROGRAM DAY 3

CARDIO DAY
EXERCISE 1 | Duration: 5 minutes | Rest: 10 sec between each set

JUMP ROPE
SETS: 10
20 SECONDS
1 Keep your feet close together and
bounce on the balls of your feet
2 Jump as fast as possible for 20
seconds, then rest for 10 seconds -
this is a high intensity cardio exercise

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

RUN/BRISK WALK
SETS: 4
5 MINUTES
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 1

BOOTY BUILDING PROGRAM DAY 4

REST DAY

BOOTY BUILDING PROGRAM DAY 4

 INTERMEDIATE WEEK 1

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
WILL NEED: WILL NEED:
DUMBBELLS DUMBBELLS

THRUSTERS BENT OVER ROW LUNGES

REPS: 10
1 With the dumbbellls 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
towards the roof
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 Start with your feet shoulder-width
apart
2 Take a long step forward 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

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

FLUTTER KICKS FIRE HYDRANTS (STRAIGHT LEG) BURPEES

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
REPS: 8
1 Begin exercise on hands and one knee, with
the opposite leg stretched out to the side in
line with you 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
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

BOOTY BUILDING PROGRAM DAY 5

 INTERMEDIATE WEEK 1

BOOTY BUILDING PROGRAM DAY 6

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

PUSHUPS TUCK UPS JUMP ROPE

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
REPS: 12 30 SECONDS
1 Start in the dish hold shape with arms 1 Keep your feet close together and
straight in front of you bounce on the balls of your feet
2 Using your abs, lift your chest and 2 Jump as fast as possible - this is a
knees simultaneously so that you are high intensity cardio exercise
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

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

SIDE SQUATS PLANK JACKS PLYO STEP UPS

REPS: 10
1 Hold a single dumbbell in your hands
against your chest
2T  ake a large step to one side and sink
down into a squat until your thighs are
parallel with the ground
3 Push through your whole foot to stand
back up, and step your feet back
together
4 Ensure your chest stays up, hips are
level and knees stay in line with your
20 SECONDS
1 Start in the plank position, supporting your
weight on your forearms with your feet
together
2 Jump your feet out as wide as possible,
then immediately jump them back together
like a jumping jack
3 Repeat as fast as possible, ensuring you
maintain core engagement and keep your
hips low
30 SECONDS
1 Begin with one foot on the bench, with both
feet shoulder width apart
2 With all the weight in your back leg, push
straight up and switch feet, controlling your
landing
3 Repeat as fast as possible, alternating each
step

BOOTY BUILDING PROGRAM 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: 1
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: 1
30-60 SECONDS
1F  rom 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
SETS: 1
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: 1
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 1
DAY 7
WEIGHT: BODY WEIGHT
SIDE PLANK
SETS: 1
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: 1
30-60 SECONDS
1O  nce 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
DAY 7