12 Week Program:

Summer Body Starts Now

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xo, DAISY KEECH

HI PEACHES!

Firstoff, let's remember you are beautiful before you

start this plan and you will be beautiful aer.

For those of you who are trying to cinch your waist but also grow your booty, this is
the perfect plan for you. I also want you to know that this guide is not just a plan for
short term success and only looking cute for summer. Use this guide to lay the
foundation for a year round lifestyle change. Make conscious choices everyday that
will lead to mental and physical happiness for the rest of your life.

Mental health comes first!

Take care of your mind.
I know how hard life can get and how hard it is to be healthy when your mind isn’t.
I’ve struggled with severe normal anxiety, social anxiety, and waves of depression.
I’ve had times in my life where I felt so disconnected from life and any people
around me. I felt I had no purpose. I knew I needed a change and I knew where
these bad habits would’ve led if I continued down the same path. It took strength
and mental awareness to pull myself out. It also took effort. I had to realize I am
the controller of my life. What I do today will affect tomorrow. I envisioned my
higher self and the woman I wanted to be. I did everything I could to show up
everyday as her. I believe people can change and I believe habits can too. It just
takes awareness and effort. Everytime you feel yourself slip, say “Nope I’m gonna
follow through.” Also, how can your body be healthy if your mind isnt?

KEECH PEACH 2

Morning Routine
Wake up 30 mins before your usual waking time.

Go find a quiet place. A room or a special spot outside away from others.

Write down 5 things you are grateful for.

Write down 5 things you are excited about.

Write down 5 things you want to accomplish this month.

Write down your goals as if you have already accomplished them. Ex. “I am moti-
vated, I love and know myself.”

Think of your goals, no long term dream is too big or too small.

Write down a plan of action of how you will accomplish those goals.

Set small goals that lead up to your main goal and then set a time frame.

Visualization - envision yourself when you have accomplished these goals. Think
about how you will feel, how you act, and what you will do once you have achieved
your goals.

After achieving each goal continue to evolve and challenge yourself by setting
another goal.

Before you start working on your summer body,

here are some things you should know about this program:

A Gym is required for this program. You will need access to a fully functional or at
least a very well equipped gym/home gym in order to be successful using this
program.

If you do not have one already or your gym does not have one, I recommend getting
a Barbell Hip Thrust Pad. This will make any glute focused thrusting move-
ments more comfortable. There is a fair amount of hip thrusting in this program
and a pad is a great way to protect your hips.

Resistance Bands will also be required. Throughout the program there will be a
variety of exercises that you can increase difficulty by adding resistance bands to the
movements. Lighter elastic bands are good for beginners but if you are looking to
challenge yourself, opt for a thicker fabric band if you are more experienced. Your
gym should have these types of bands but if not, you can purchase these bands at
keechpeach.fit if you would like a set of your own!

Disclaimer

The information within this document is intended for general reference purposes only and is not intended to

address specific medical conditions. By reading and following this plan you do so at your own risk and do not
hold Daisy Keech and/or Keech Peach Inc. liable for any injuries, or health con ditions under any circum-
stance for any reason. Daisy Keech is not a certified nutritionist, health or fitness professional of any kind.
Daisy advises all participants to consult with an accredited health care practitioner to ensure they are healthy
and able to complete this program. This is especially important for pregnant women and those with serious

health conditions. If you participate in the workout program, you agree that you do so at your own risk, and
agree to release and discharge Keech Peach Inc. and its respective agents, heirs, assigns, contractors and
employees shall not be liable for any claims, demands, damages, rights of action or causes of action, present
or future, arising out of or connected to the use of any of the information contained in this document,

including any injuries resulting there from.

Tips for Success

The power of your mind is amazing! It is very important
Mind Muscle Connection to mentally focus on the specific muscle group you are
using when working a particular area.

How do I practice I close my eyes and think about that muscle while I
workout. I will envision the muscle working to perform

mind muscle connection? whichever exercise I am doing at the time. I literally

envision my dream booty while I am working it out! If
you’ve never done this before, practice it during your
activation exercises!

Make sure you challenge yourself and push your limits in

Progression the later phases safely. Progression and consistency
complement each other when building new muscle.
Progression is important because as you add weight and
resistance, your muscle will grow in size and strength.

It’s time to progress when you start to feel the weight is too
How do I know when easy by the last rep recommended. For example, if you

it’s time to progress? are completing 8-10 reps easily, then it is time to bump up
the weight. Stick with it.

Consistency is KEY when it comes to achieving your

Consistency dream summer body. I can not express this enough.
Sadly, going to the gym once won’t get you to achieve
your goals. Results are built over time so take each
workout day by day and make sure you do your best each
day!

Make sure you set yourself up for summer body success by

Recovery recovering well. The goal is to be healthier and stronger
by the end of week 12. During this program prioritize
your sleep by trying to get around 8 hours of sleep per
night. Also make sure you are consuming enough calories
and nutrients to support your training sessions.

NUTRITION GUIDE & RECOMMENDATIONS

Calculate your Basal Metabolic Rate

for a Baseline of your Calorie Needs.
Basal Metabolic Rate (BMR) is the number of calories you burn at rest on a daily basis. In
more simple terms, it’s the number of calories required to keep your body function while you
are not doing any physical activities. Click on the link below to calculate your BMR and daily
calorie needs based off of your activity level during workout and rest days!

BMR Calculator - Click here to calculate your BMR

To stay on track make sure you download the app “My Fitness Pal” so you can keep track of
all of your meals and calories you’re having throughout the day.

Here are some recommendations for supplements if you’re

looking for an extra boost along with healthy snack options.

SUPPLEMENT SNACK
RE C OM M E N D A TI ON S OPTIONS

1. BCAAs/Glutamine 1. Rice Cakes + Almond Butter

2. Multivitamins 2. Hummus + Whole Grain Crackers
*Vitamin D/Vitamin B/Iron/Magnesium 3. Chopped Vegetables + Hummus
3. Protein Powder 4. Mixed Nuts
4. Probiotics 5. Protein Shake
5. Omega 3 Fish Oil 6. Apples + Almond Butter
7. Fruits
8. Edamame
9. Granola + Fruit Parfait
10. Protein Bars/Energy Balls

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14 Day Detox Grocery List Tips To Remember

PROTEIN Stay Consistent
Turkey
Tofu Plan Ahead With Your Meals
Beef
Chicken Keep your diet repetitive, consistent and limited to
healthy foods!
CARBOHYDRATES
Rolled Oats Keep the Correct Form
Granola
Jasmine Rice Do your Activation Exercises
Sweet Potatoes
Drink a Protein Shake 15-60 Minutes after workout
VEGETABLES
Spinach Stay Away from Starchy White Foods
Tomato
Mixed Greens No Processed Sugar
Cucumber
Broccoli Eat Your Greens!
Celery
Red Onion Keep Inspo Pictures to Keep You Motivated
Spaghetti Squash
Ginger This Month’s Diet is Next Month’s Body!

HEALTHY FATS Drink Lots of Water - A gallon a Day Rule

Coconut Oil
Avocado Stay Away From Soda/Sugary Drinks
Hummus
Almond Butter Take Before & After Photos to see how far you’ve
come!
FRUITS
Bananas Tag @keechpeach & @daisykeech on any posts you
Strawberries put on social media!
Blueberries
Lemons
Apples

CONDIMENTS & SEASONING

Raw Honey
Himalayan Sea Salt
FOR MORE SUPPORT, MAKE SURE TO CHECK IN
Pepper
DURING THE PROGRAM WITH THE REST OF
Turmeric
T H E K E E C H P E A C H F I T CO M M U N I T Y O N I G
Apple Cider Vinegar
KEECHPEACH AND ON MY DAISY KEECH
Olive Oil
YOUTUBE CHANNEL!
Garlic

xo, Daisy

Phase 1

P H A S E 1 - D AY 1

Monday // Booty Focus A C T I V AT I O N E X E R C I S E S

1 2

Donkey Kicks Monster Walks

1 set x 20 reps Forward & Backwards,
• Position yourself on all fours on a mat. 1 set x 10 forward x 10 backward
• Position your hands underneath your • Stand with your feet together
shoulders and place your knees under • Position the bands above the knee, take one
your hips wide step forward with your right foot
• Keep your right knee bent at 90 degrees and • Take another wide step forward with your
flex the foot as you lift the knee until it is left foot
level with the hip • Repeat this pattern for 10 reps forwards
• Lower the knee without touching the floor and backwards
and repeat the lift

3 4

Side Steps Standing Kickbacks

1 set x 20 reps 1 set x 20 reps
• With small band around ankles or thighs, • Place a resistance band around your legs at the
side Step in one direction ankles. You should be able to stand
• Return, leading with the opposite leg comfortably with your feet shoulder-width
apart and the band tight
• Place your hands on your hips. Balance on your
left leg, and move your right foot so your toes
are resting on the ground slightly behind and
diagonal to your left foot. There should be
tension in the band
• Tighten your core, and kick your right leg back
about eight inches behind you. Keep your knee
straight, tightly squeezing your glute
• Return your right foot to the starting position,
keeping tension in the band. Then begin the
next rep. After your set is complete, switch legs
and repeat

P H A S E 1 - D AY 1

Monday // Booty Focus TO D AY ’ S W O R KO U T

1 Kettlebell Bench Squat, 3 sets x 10 reps

2 Cable Abduction, 3 sets x 10 reps

• Holding a kettlebell with both hands in front of your
legs, plant both feet on the floor pointed out slightly,
further than shoulder-width apart
• Inhale. Bend at both the hips and knees, ensuring
that your knees remain in line with your toes
Continue bending your knees until upper legs are
parallel with the floor, keeping your back remains
within a 45- and 90-degree angle to your hips
• Exhale. Push through your heels and extend your
legs to return to the starting position
• Stand tall with one shoulder next to the cable
machine. An ankle attachment should be placed
around the ankle that's farthest from the cable
machine
• Place one hand on your hips, while your other
hand is securely positioned on cable machine
• Raise the weighted leg out laterally as high as
possible. Pause, then reverse the motion back
to starting position

3 Pulse Squat Jumps 3 sets x (3 pulses 10 jumps)

4 Single Leg Deadlifts 3 sets x10 reps

• Lower into a squat, pulse three times, then jump • Begin standing with your feet facing forward
back up as high as you can • Lean forward in your hips, shifting your weight onto
• Lower your arms as you jump up and bring them one leg while your other leg engages and starts to
back towards your chest as you lower extend straight behind you
• Keep your back straight and don't let your knees go • Lift your extended leg and pitch your body forward
past your toes as you squat until your body forms a “T” shape

5 Bent Over Cable Kickback 3 sets x 15 reps

• Bend over and hold on to the machine

• Keep both hips parallel to the floor, and really
squeeze your glutes as you exhale to lift your leg
• Lower down slowly with control

10

P H A S E 1 - D AY 1

Monday // Booty Focus BOOTY BURNOUT FINISHER

1 Donkey Kicks 1 set x 15 reps

2 Donkey Pulses 1 set x 10 reps

• Position yourself on all fours on a mat • Start on all fours

• Position your hands underneath your shoulders and
place your knees under your hips
• Keep your right knee bent at 90 degrees and flex the
foot as you lift the knee until it is level with the hip
• Lower the knee without touching the floor and
repeat the lift
• Keep your left knee bent at a 90-degree angle and
the bottom of your feet facing the ceiling, then lift
your left leg up until you feel your left rump cheek
engage
• Flex your foot and slowly pulse up and down

3 Fire Hydrants 1 set x 15 reps

4 Fire Hydrant Pulses 1 set x 10 reps

• Start on all fours with your hands under your • Keep your face down so your neck is in line with
shoulders and your knees under your hips your spine
• Keeping your hips level and your core engaged, raise • Do not arch your back
your right knee out to the side as high as you can, • Drive your knee out to the side maintaining the 90
and hold for a pause degree angle. Pulse up and down quickly
• Lower your right leg to return to the starting position

5 Straight Leg Rainbows 1 set x 10 reps

6 Donkey + Hydrant Hybrid 1 set x 10 reps

• Start in a table position with your hands flat on the
floor, knees on the floor,
• Straighten your one leg behind you - pretend to
draw a rainbow with your foot, arching from one
side of your mat to the other. Keep your upper body
still, abs tight as you make rainbows
• Get on all fours with hands underneath your
shoulders, knees underneath your hips, head
neutral
• Move: Keeping your knee bent 90 degrees, lift one
leg behind you, press the sole of your shoe toward
the ceiling until your thigh is parallel to the floor
• Lower to the start, immediately lift your leg (still
bent 90 degrees) up and to the side, raising it as high
as you can while keeping your hips square
11

P H A S E 1 - D AY 2

Tuesday // HIIT 4 0 S E C S O N 2 0 S E C S O F F  2 0 M I N T O TA L

1 Jumping Jacks
2 Jump to Close Squat

• Stand upright with legs together, arms at your sides
• Bend your knees slightly, and jump into the air
• As you jump, spread your legs to be about
shoulder-width apart. Stretch your arms out and
over your head
• Jump back to starting position. Repeat
• Stand with feet together, placing your hands in front
of you on your thighs
• Bend legs, jump up, separate your feet in mid air
• Land with feet wider than shoulder-width apart,
lowering into a squat. Jump up out of the squat
landing back in the starting position, bringing your
feet together

3 Standing Cross Jacks

4 High Knees

• Put your fingers on the sides of you head • Stand with your feet hip-width apart. Lift up your
(or bind fingers behind head) left knee to your chest
• Extend your elbows to the sides • Switch to lift your right knee to your chest. Continue
• Lift your left knee to the opposite elbow the movement, alternating legs and moving at a
(you don’t need to touch) sprinting or running pace
• Repeat with the opposite elbow and knee

5 Burpees
6 Bench Tricep Dips

• Start in a squat position with knees bent, back
straight, and feet about shoulder-width apart
• Lower your hands to the floor in front of you and
kick your feet back to a pushup position
• Do one pushup, then jump your feet back to their
starting position
• Stand and jump with your arms over your head
• As soon as you land with knees bent, get into a squat
position and do another repetition
• Sit down on a bench, hands next to your thighs
• Walk your feet out and extend your legs, lifting your
bottom off the bench and holding there with
extended arms
• Hinging at the elbow, lower your body down as far
as you can go, or until your arms form a 90-degree
angle
• Push up through your palms back to start
12

P H A S E 1 - D AY 2

Tuesday // HIIT 4 0 S E C S O N 2 0 S E C S O F F  2 0 M I N T O TA L

7 Banded Overhead Press

8 Standing Banded Reverse Fly

• Stand with your feet shoulder width apart and hold
the band at shoulder height using a pronated grip
(thumbs pointing towards one another)
• Inhale and press the band overhead by extending the
elbow and flexing the shoulder
• Slowly lower back to the starting position
• Stand with feet shoulder-width apart, bending knees
slightly. Hold the exercise band with straight arms in
front of you, hands slightly lower than your shoulders
• Pull abs to spine to stabilize your torso as you open
your arms out to the sides, focusing on the shoulder
blades sliding together
• Return your arms back to the starting position

9 Arm Circles, 20 secs Forward 20 secs Backward

10 Light Weight Shoulder Press

• Stand with your feet shoulder-width apart and
extend your arms parallel to the floor
• With palms facing downward, circle your arms
forward using small controlled motions, gradually
making the circles bigger until you feel a stretch in
your triceps
• Turn your palms upward and reverse the direction
of the circles
• Hold the dumbbells by your shoulders with your
palms facing forwards and your elbows out to the
sides and bent at a 90° angle
• Without leaning back, extend through your elbows
to press the weights above your head
• Then slowly return to the starting position

11 Tricep Push Up
12 Front Raise Lightweight

• Start in a plank position • Stand with feet about shoulder-width apart

• Move your feet to position them with your toes on • Hold the dumbbells across the thighs horizontally,
top of a bench or swiss ball palms facing back toward the thighs
• Keeping your arms and elbows tight to your sides, • Brace the abdominal muscles
lower yourself down as far as you can go, then • Lift the weights upward, inhaling, with arms out in
return to start front and palms facing down

13

P H A S E 1 - D AY 2

Tuesday // HIIT 4 0 S E C S O N 2 0 S E C S O F F  2 0 M I N T O TA L

13 Side Lateral Raises

14 Crunches

• Stand with a dumbbell in each hand at your sides
• Keep your back straight, brace your core, and slowly
lift the weights out to the side until your arms are
parallel with the floor, with the elbow slightly bent
• Lie down on your back. Plant your feet on the floor,
hip-width apart. Bend knees and place your
arms across your chest. Contract abs and inhale
• Exhale and lift your upper body, keeping your head
and neck relaxed
• Inhale and return to the starting position

15 Lower Ab Criss Cross

16 Table Top Heel Touches

• Lie on your back on the ground. your arms should • Lie flat back to the floor. Legs lifted in table top
be at your side with your palms facing toward the • Hands anchored on either side of the body
ground • Tap the right foot to the floor, then the left
• Your legs should be about slightly wider than
shoulder length apart with your knees slightly bent
and several inches off the ground
18 Bicycle Crunches

• Bring legs toward each other and cross legs in an

over and under movement. Right leg over left then
out and alternating right over left. Remember to
breathe while performing this exercise

17 Straight Leg Slow Sit Ups

• Lift legs up and away from your body. Once knees
are bent, lift feet up so your legs are extended,
slightly bent at the knee. Avoid straightening your
legs so much that your hamstrings feel tight
• Bring your right knee to your chest and touch your
left elbow to it. Twist torso as you draw in your
knee. At the same time, rotate left elbow to touch
right knee
• Alternate the crunch by touching the other knee
• Start by sitting on the floor with your back upright
with the opposite elbow. Release the crunch, bring
and your knees bent your other knee in towards your chest as you touch
• Keep feet flat on the floor the entire time
the opposite elbow to it. Extend the leg that's not
• Cross your arms across your chest. Now slowly lower
tucked in so it's pushed away from your body as
your torso to the floor though you're pedaling a bike
14

P H A S E 1 - D AY 2

Tuesday // HIIT 4 0 S E C S O N 2 0 S E C S O F F  2 0 M I N T O TA L

19 Downward Dog into Plank

20 Child's Pose

• Arms and legs should remain straight so your body • Kneel on the floor with your toes together and your
looks like an upside-down V knees hip-width apart. Rest your palms on top of
• Spread your fingers wide so the middle finger points your thighs
to the front corners of your mat • On an exhale, lower your torso between your knees.
• Ears should be level with your biceps so that your Extend your arms alongside your torso with your
neck is a continuation of your spine palms facing down. Relax your shoulders toward the
• Suck your abdomen in and up ground. Rest in the pose for as long as needed
• Stretch your heels down towards the mat

15

TA K E YO U R D O G O N A WA L K , G O TO T H E B E AC H ,
P H A S E 1 - D AY 3 WORK ON YOUR FLEXIBILITY AND MOBILITY BY STRETCHING.

Wednesday // Active Rest Day STRETCHING ROUTINE, HOLD EACH STRETCH FOR 30 SECS.

1 Hamstring Stretch
2 Lunge + Twist

• Extend one leg out • Step into lunge position with back knee 1 inch off
• Keeping the spine straight, bend at the hip to bring the ground and slightly bent
the chest toward the thigh • Rotate torso toward the front knee that should be
• The other leg that is not being stretched will also bent 90 degrees
bend to the side • Do not allow the front knee to go over the front toes.
Repeat with other leg

3 Figure Four Stretch Both Sides

4 Frog Stretch

• Lie on your back with knees bent, feet flat and in line
with your hips
• Bring either ankle to the opposite knee forming a
figure four (i.e. cross your legs)
• Reach through your bent knee and grasp the back of
the leg still on the ground and pull it towards your
chest
5 Lunging Hip Flexor
• Go to the floor on your hands and knees, keeping
knees a few inches apart and feet directly behind
your knees. Palms of hands should be directly under
shoulders. Fingers pointed forward
• Point head downwards, focus on a point between
your hands. Back should be flat. Push palms into the
floor as you drop shoulders away from ears. Push
tailbone towards the back wall and the top of your
head towards the front wall, lengthening and
stretching the spine

6 Seated Side Bend

• Sit down on a bench, hands next to your thighs.

• Walk your feet out and extend your legs, lifting your
bottom off the bench and holding there with
extended arms • Sit with right leg extended straight to the side,
• Hinging at the elbow, lower your body down as far bending left leg into right knee
as you can go, or until your arms form a 90-degree • Stretch left arm up over head, and slide right arm
angle along the inside of right leg
• Push up through your palms back to start • Reach left arm towards right foot
• Hold for 30 seconds and repeat on the opposite side.
• Repeat stretch on both sides when done
16

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P H A S E 1 - D AY 3

Wednesday // Active Rest Day STRETCHING ROUTINE, HOLD EACH STRETCH FOR 30 SECS.

7 Knee to Chest
8 Cobra

• Lie on your back with knees bent • Place hands palms on the ground beneath shoulders
• Bring one knee into your hands and gently let • Lift chest up off the ground by straightening arms
arms pull knee toward chest • Gaze upwards and keep abdominals engaged
• Hold, then lower bent leg
• Relax, then repeat with the other leg

9 Child's Pose
10 Lateral Shoulder

• Kneel on the floor with your toes together and your
knees hip-width apart. Rest your palms on top of
your thighs
• On an exhale, lower your torso between your knees.
• Extend your arms alongside your torso with your
palms facing down. Relax your shoulders toward the
ground. Rest in the pose for as long as needed
• Relax your shoulders
• Reach one arm across your body, using your other
arm or wrist to hold it gently by your upper arm
• Slowly begin to pull your arm toward your chest, as
far as possible, allowing the stretch to reach deep
into the back of your shoulder

11 Side Lunge
12 Wide Forward Fold

• Stand upright, with both feet facing forward, double
shoulder-width apart
• Place hands on hips or thighs, in order to keep back
straight
• Slowly exhale, taking bodyweight across to one side.
• Avoid leaning forward, or taking the knee of the
bent leg over your toes. As you increase the stretch,
the foot of the bent leg should point slightly outward.
• To increase the stretch, relax upward, slowly sliding
feet out a few inches further to the side
• Step the feet wide apart, feet as close to parallel as
feels comfortable
• Lift inner arches by drawing the inner ankles up
• Lengthen spine and open chest as you inhale
• Fold forward from the hips, keeping back long and
chest open, as you exhale

17

P H A S E 1 - D AY 3

Wednesday // Active Rest Day STRETCHING ROUTINE, HOLD EACH STRETCH FOR 30 SECS.

13 Pigeon
14 Lying Torso

• Sit with right knee bent and left leg extended behind • Lie on your back with knees bent at 45 degrees and
you. Pull the right heel in toward left hip, or if your feet on the floor
hips are more open, inch right foot away from you. • Have your feet and knees hip-width distance apart,
Make sure your left hip is always pointing down and keep feet straight
toward the mat • Place arms straight out to your sides at shoulder level
• Stay here with hands resting on your right thigh or (90 degrees), with palms flat on the floor
hips, or walk hands out in front of you, allowing
Cat-Cow
your torso to rest over your right knee. Hold here for
at least five breaths
16
• Repeat this pose with the left knee bent

15 Downward Dog

• Lift your head, relax shoulders away from ears, and

gaze straight ahead
• As you exhale, come into cat pose while rounding
your spine outward, tucking in tailbone, and
• Bend your knees in the pose, coming onto the balls drawing pubic bone forward
of your feet • Release head toward the floor, just don't force your
• Bring your shins parallel to the mat and keep your chin to your chest
sit bones lifting high and back. Press your hips
toward the wall behind you
• Then, slowly begin to straighten your legs
18 World’s Greatest Stretch

17 Butterfly

• Step forward with left leg, and lower body into a

• Sit up straight and tall with your knees bent
• Drop legs to the sides and bring the soles of your feet
together.
• Grasp feet and ankles and slowly lean forward,
keeping your spine straight.
• Place elbows on the tops of thighs, and gently press
down until you feel a stretch.
lunge. As you go down, place right hand on the
floor so it’s even with your left foot. Your right knee
should remain above the floor, not touching
• Now move left elbow inside left foot, and rest it on
the floor. Square hips so you feel a stretch on both
sides, and try to keep your back as flat as possible
• Move left hand outside left foot, and twist to reach f
or the sky. Try to pull the toes on your left foot up to
your shin
18

P H A S E 1 - D AY 4

Thursday // Booty Focus A C T I V AT I O N E X E R C I S E S

1 2

Donkey Kicks Monster Walks

1 set x 20 reps Forward & Backwards,
• Position yourself on all fours on a mat 1 set x 10 forward x 10 backward
• Position your hands underneath your • Stand with your feet together
shoulders and place your knees under • Position the bands above the knee, take one
your hips wide step forward with your right foot
• Keep your right knee bent at 90 degrees and • Take another wide step forward with your
flex the foot as you lift the knee until it is left foot.
level with the hip • Repeat this pattern for 10 reps forwards
• Lower the knee without touching the floor and backwards
and repeat the lift

3 4

Side Steps Standing Kickbacks

1 set x 20 reps 1 set x 20 reps
• With small band around ankles or thighs, • Place a resistance band around your legs at the
side Step in one direction ankles. You should be able to stand
• Return, leading with the opposite leg comfortably with your feet shoulder-width
apart and the band tight
• Place your hands on your hips. Balance on your
left leg, and move your right foot so your toes
are resting on the ground slightly behind and
diagonal to your left foot. There should be
tension in the band
• Tighten your core, and kick your right leg back
about eight inches behind you. Keep your knee
straight, tightly squeezing your glute
• Return your right foot to the starting position,
keeping tension in the band. Then begin the
next rep. After your set is complete, switch legs
and repeat

19

P H A S E 1 - D AY 4

Thursday // Booty Focus TO D AY ’ S W O R KO U T

1 Standing Cable Abduction 3 sets x 15 reps

2 Jump to Close Squat 3 sets x 15 reps

• Stand tall with one shoulder next to the cable
machine and your legs about shoulder-width apart.
• An ankle attachment should be placed around the
ankle that's farthest from the cable machine
• Place one hand on your hips, while your other
hand is securely positioned on cable machine
• Raise the weighted leg out laterally as high as
possible. Pause, then reverse the motion back
to starting position
• Stand with feet together, placing your hands in front
of you on your thighs
• Bend your legs, jump up, and separate your feet in
mid air
• Land with feet wider than shoulder-width apart,
lowering into a squat. Jump up out of the squat and
land back in the starting position, bringing your feet
together on

3 Single Leg RDL 3 sets x 10 reps

4 Reverse Lunge 3 sets x 10 each leg

• Begin by balancing on one leg. Your other leg should
be lifted off the ground, with a bend in the knee
• Drop chest until it is facing toward the ground
and elevated leg should be straightened out,
extending back
• Drive your knee and hips forward. Return to a
standing position
• Stand upright with the bar resting on the back of
your shoulders
• Step backwards with one leg (approximately 1
meter), lower your body until your back knee is just
off the floor, maintaining your balance
• Keep body upright, head up and hips tilted forwards
• Push up and return to standing. Repeat for other leg

5 Alternating Side Lunge 3 sets x 10 each leg

6 Curtsey Lunge 3 sets x 20 reps

• Stand tall with feet hip-width apart • Stand with feet hip-distance apart and let arms fall
• Step out to the side with left leg, bend left knee and at your sides
push hips back • Draw a semicircle with your right foot, moving it
• Return to the starting position. Repeat the clockwise until it crosses behind your left foot
movement with the right leg • Lunge down as deeply as possible, hovering knee a
• Keep alternating legs until the set is complete couple of inches off the floor
• Slowly return to the standing curtsy position
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P H A S E 1 - D AY 4

Thursday // Booty Focus BOOTY BURNOUT FINISHER

1 Donkey Kicks 1 set x 15 reps

2 Donkey Pulses 1 set x 10 reps

• Position yourself on all fours on a mat • Start on all fours

• Position your hands underneath your shoulders and
place your knees under your hips
• Keep your right knee bent at 90 degrees and flex the
foot as you lift the knee until it is level with the hip
• Lower the knee without touching the floor and
repeat the lift
• Keep your left knee bent at a 90-degree angle and
the bottom of your feet facing the ceiling, then lift
your left leg up until you feel your left rump cheek
engage
• Flex your foot and slowly pulse up and down

3 Fire Hydrants 1 set x 15 reps

4 Fire Hydrant Pulses 1 set x 10 reps

• Start on all fours with your hands under your • Keep your face down so your neck is in line with
shoulders and your knees under your hips your spine
• Keeping your hips level and your core engaged, raise • Do not arch your back
your right knee out to the side as high as you can, • Drive your knee out to the side maintaining the 90
and hold for a pause degree angle. Pulse up and down quickly
• Lower your right leg to return to the starting position

5 Straight Leg Rainbows 1 set x 10 reps

6 Donkey + Hydrant Hybrid 1 set x 10 reps

• Start in a table position with your hands flat on the
floor, knees on the floor
• Straighten your one leg behind you - pretend to
draw a rainbow with your foot, arching from one
side of your mat to the other. Keep your upper body
still, abs tight as you make rainbows
• Get on all fours with hands underneath your
shoulders, knees underneath your hips, head
neutral
• Move: Keeping your knee bent 90 degrees, lift one
leg behind you, press the sole of your shoe toward
the ceiling until your thigh is parallel to the floor
• Lower to the start, immediately lift your leg (still
bent 90 degrees) up and to the side, raising it as high
as you can while keeping your hips square
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P H A S E 1 - D AY 5

Friday // HIIT 4 0 S E C S O N 2 0 S E C S O F F  2 0 M I N U T E S T O TA L

1 Jumping Jacks
2 Jump to Close Squat

• Stand upright with legs together, arms at your sides
• Bend your knees slightly, and jump into the air
• As you jump, spread your legs to be about
shoulder-width apart. Stretch your arms out and
over your head
• Jump back to starting position. Repeat
• Stand with feet together, placing your hands in front
of you on your thighs
• Bend legs, jump up, separate your feet in mid air
• Land with feet wider than shoulder-width apart,
lowering into a squat. Jump up out of the squat
landing back in the starting position, bringing your
feet together

3 Side Lateral Raise

4 Arm Circles 20 Forward + 20 Backwards

• Stand with a dumbbell in each hand at your sides
• Keep your back straight, brace your core, and slowly
lift the weights out to the side until your arms are
parallel with the floor, with the elbow slightly bent
5 Burpees
6
• Stand with your feet shoulder-width apart and
extend your arms parallel to the floor
• With palms facing downward, circle your arms
forward using small controlled motions, gradually
making the circles bigger until you feel a stretch in
your triceps
• Turn your palms upward and reverse the direction
of the circles
Table Top Heel Touches

• Start in a squat position with knees bent, back

straight, and feet about shoulder-width apart
• Lie flat back to the floor. Legs lifted in table top
• Lower your hands to the floor in front of you and
• Hands anchored on either side of the body
kick your feet back to a pushup position
• Tap the right foot to the floor, then the left
• Do one pushup, then jump your feet back to their
starting position
• Stand and jump with your arms over your head
• As soon as you land with knees bent, get into a squat
position and do another repetition
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P H A S E 1 - D AY 5

Friday // HIIT 4 0 S E C S O N 2 0 S E C S O F F  2 0 M I N U T E S T O TA L

7 Crunches
8 Lower Ab Scissor Kicks

• Lie down on your back. Plant your feet on the floor,
hip-width apart. Bend knees and place your
arms across your chest. Contract abs and inhale
• Exhale and lift your upper body, keeping your head
and neck relaxed
• Inhale and return to the starting position
9 Russian Twists
• Lie on your back on the ground. your arms should
be at your side with your palms facing toward the
ground
• Your legs should be about slightly wider than
shoulder length apart with your knees slightly bent
and several inches off the ground
• Bring legs toward each other and cross legs in an
over and under movement. Right leg over left then
out and alternating right over left. Remember to
breathe while performing this exercise

10 Straight Leg Slow Situps

• Sit with bent knees and your feet pressing firmly into
the floor, holding a dumbbell in each hand next to
chest. Sit back slightly, keeping your spine straight
• Exhale as you twist to the left, punching right arm • Lie on back with arms raised toward the ceiling
over to the left side. Inhale back to center, and then • Lift torso and sit up while extending hands towards
do the opposite side your toes

*Repeat circuit 2x

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P H A S E 1 - D AY 6

Saturday // Circuit Workout A C T I V AT I O N E X E R C I S E S

1 2

Donkey Kicks Monster Walks

1 set x 20 reps Forward & Backwards,
• Position yourself on all fours on a mat 1 set x 10 forward x 10 backward
• Position your hands underneath your • Stand with your feet together
shoulders and place your knees under • Position the bands above the knee, take one
your hips wide step forward with your right foot
• Keep your right knee bent at 90 degrees and • Take another wide step forward with your
flex the foot as you lift the knee until it is left foot
level with the hip • Repeat this pattern for 10 reps forwards
• Lower the knee without touching the floor and backwards
and repeat the lift

3 4

Side Steps Standing Kickbacks

1 set x 20 reps 1 set x 20 reps
• With small band around ankles or thighs, • Place a resistance band around your legs at the
side Step in one direction ankles. You should be able to stand
• Return, leading with the opposite leg comfortably with your feet shoulder-width
apart and the band tight
• Place your hands on your hips. Balance on your
left leg, and move your right foot so your toes
are resting on the ground slightly behind and
diagonal to your left foot. There should be
tension in the band
• Tighten your core, and kick your right leg back
about eight inches behind you. Keep your knee
straight, tightly squeezing your glute
• Return your right foot to the starting position,
keeping tension in the band. Then begin the
next rep. After your set is complete, switch legs
and repeat

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