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
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
CIRCUIT 2 | Duration: 15 minutes continuous | Rest: 60 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
BOOTY BUILDING PROGRAM
SINGLE LEG SQUATS
REPS: 7
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
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
WEEK 7
DAY 1
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
SPRINTS
50 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
DAY 1
 INTERMEDIATE WEEK 7

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

DEAD BUG FIRE HYDRANTS (STRAIGHT LEG)

REPS: 12
1 Lay flat on your back with your arms
up straight, knees bent and hips at
90-degrees
2 Slowly lower your right leg and left arm
towards the ground while keeping your
other arm and leg as still as possible.
Maintain abdominal engagement the
whole time, and avoid arching your
lower back
3 Pause at the end for 1 second before
slowly returning and repeating for the
other side - this is 1 rep
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
JUMPING HOPSCOTCH
REPS: 8
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

CIRCUIT 2 | Duration: 15 minutes continuous | Rest: 45 seconds after circuit is complete

YOU YOU
WILL NEED: WILL NEED:
DUMBBELLS DUMBBELLS

WALKING SIDE LUNGES

REPS: 12
1 While holding a single dumbbell in your
hands 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 straight up from the bent knee
while bringing the straight leg across
next to it
4 Repeat for the same leg, covering as
much distance as possible, before
switching legs to go the other way
ARABESQUE ROW JUMP ROPE
REPS: 15 30 SECONDS
1 With your left leg straight behind you, 1 Keep your feet close together and
lower your upper body until there is a bounce on the balls of your feet
straight line from your left foot to your 2 Jump as fast as possible - this is a high
shoulders, with your arms hanging intensity cardio exercise
straight down holding dumbbells
2 Pull the dumbbells towards you while
maintaining the arabesque shape - the
key is controlling with your right glute
3 When you have completed all your
reps, switch legs and repeat

BOOTY BUILDING PROGRAM DAY 2

 INTERMEDIATE WEEK 7

BOOTY BUILDING PROGRAM DAY 3

BURPEE SPRINT PYRAMID CHALLENGE

SPRINT 10 YARDS, THEN DROP AND DO 1 BURPEE

NEXT TIME SPRINT 20 YARDS, THEN DROP AND DO 2 BURPEES
INCREASE YOUR SPRINT BY 10 YARDS EACH TIME AND YOUR BURPEES BY 1 EACH TIME
ONCE YOU REACH 100 YARDS, GO BACK DOWN THE PYRAMID
REST: 15 SECONDS BETWEEN EACH SPRINT

100 YARDS: 10 BURPEES

*WORK YOUR WAY UP TO 100 YARDS*

40 YARDS: 4 BURPEES 90 YARDS: 9 BURPEES

30 YARDS: 3 BURPEES 80 YARDS: 8 BURPEES

20 YARDS: 2 BURPEES 70 YARDS: 7 BURPEES

*WORK YOUR WAY DOWN TO 10 YARDS*

10 YARDS: 1 BURPEE 10 YARDS: 1 BURPEE

SPRINT
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
BURPEE
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 3

 INTERMEDIATE WEEK 7

BOOTY BUILDING PROGRAM DAY 4

WARM UP | Duration: 10-15 minutes | Light Cardio + Dynamic Stretches
Repeat 5 times | Rest: 30 seconds slow walk
LONG JUMP + SQUAT JUMP +
SWITCH JUMPS
REPS: 6

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

WALL SIT
30 SECONDS
1 Firmly place your back on a wall, knees
hip-width apart at 90-degrees with your
arms held out straight
2 Actively push your glutes into the wall
whilst keeping your knees in line with
the middle toe

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
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: 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
BOOTY BUILDING PROGRAM
PUSHUP ARCS
REPS: 15
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
SINGLE LEG DEADLIFT + ROW DOUBLE PUMP WALKING LUNGES
REPS: 15
1 Perform a regular single leg deadlift,
and at the bottom hold the shape and
perform a row before returning to the
start
2 Perform 1 row with each deadlift,
focusing on squeezing your glutes and
avoid twisting
3 Repeat for the other leg once you have
completed all reps
WEEK 7
DAY 5
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
YOU
WILL NEED:
DUMBBELLS
REPS: 10
1 While holding a dumbbell in each hand,
lunge forwards on one leg, stopping
just before your back knee touches the
ground
2 Add an extra half rep by coming back
up halfway, then lowering back to the
bottom of the lunge before stepping
forwards
3 Lunge forwards with your opposite
foot this time, alternating legs, adding
an extra half rep each time and
ensuring your hips stay level
DAY 5
 INTERMEDIATE
BOOTY BUILDING PROGRAM
WARM UP | Duration: 10-15 minutes | Light Cardio + Dynamic Stretches
CIRCUIT 1 | Duration: 15 minutes continuous | Rest: 30
CURTSY SQUATS
REPS: 15
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
CIRCUIT 2 | Duration: 15 minutes continuous | Rest: 30 seconds after circuit is complete
SIDE PLANK LEG RAISE
20 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
60 seconds after circuit is complete
TUCK UPS
REPS: 20
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
30 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 7
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
30 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: 2
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: 2
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 release the body on the
mat.
6 Repeat two more times for 60 seconds each.
BOOTY BUILDING PROGRAM
WEIGHT: BODY WEIGHT
EXTENDED PUPPY POSE
SETS: 2
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: 2
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 the head and neck to hang
from shoulders. If possible, rest the forehead
on the mat.
4 Hold the posture, breathing deeply for 60
seconds.
5 To exit, bend your knees and lower the hips
and come back to starting position.
6 Repeat two more times for 60 seconds each.
WEEK 7
DAY 7
WEIGHT: BODY WEIGHT
WHEEL POSE
SETS: 2
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: 2
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.
Repeat once more for 60 seconds.
DAY 7