SUMMER BODY STARTS NOW

12 Week Program

xo, DAI S Y KEECH

 HI PEACHES!

Firstoff, let's remember you are beautiful before you

start this plan and you will be beautiful after.

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.

3
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 conditions 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.

4
 Tips for Success
Mind Muscle Connection The power of your mind is amazing! It is very important
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!

Progression Make sure you challenge yourself and push your limits in
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.

How do I know when It’s time to progress when you start to feel the weight is too
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 Consistency is KEY when it comes to achieving your

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!

Recovery Make sure you set yourself up for summer body success by
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.

5
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.

SUPPLEMEN T S NAC K
RECOMMENDATIONS OPT I ONS

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

6
14 Day Detox Grocery List Tips To Remember
PR OTEIN Stay Consistent
Turkey
Tofu Plan Ahead With Your Meals
Beef
Chicken Keep your diet repetitive, consistent and limited to
healthy foods!
C ARBOHYDR ATES
Rolled Oats Keep the Correct Form
Granola
Jasmine Rice Do your Activation Exercises
Sweet Potatoes
Drink a Protein Shake 15-60 Minutes after workout
VE GE TA BLES
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!

HE ALTHY 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 & SE ASON IN G

Raw Honey
Himalayan Sea Salt
FO R M O RE SU PPO R T, MA KE S UR E TO C HE CK I N
Pepper
D U RI NG T HE PR O GR AM WI T H T HE R E S T O F
Turmeric
T HE K E E C H PE AC H F I T COM M UN I T Y ON IG
Apple Cider Vinegar
@K E E C HP E AC H AN D ON M Y DAI S Y K E E C H
Olive Oil
YO UT UB E C H AN N E L!
Garlic

xo, Daisy

7
Phase 1

8
 P HAS E 1 - DAY 1
Monday // Booty Focus AC TI VAT IO N E XER CI S ES

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

9
 P HAS E 1 - DAY 1
Monday // Booty Focus TO DAY ’S WORKO UT

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
back up as high as you can
• Lower your arms as you jump up and bring them
back towards your chest as you lower
• Keep your back straight and don't let your knees go
past your toes as you squat
• Begin standing with your feet facing forward
• Lean forward in your hips, shifting your weight onto
one leg while your other leg engages and starts to
extend straight behind you
• Lift your extended leg and pitch your body forward
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 HAS E 1 - DAY 1
Monday // Booty Focus BOOT Y BU R NO UT F IN IS H E R

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

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 ASE 1 - DAY 2
Tuesday // HIIT 40 SEC S ON 2 0 S E C S O FF - 2 0 M IN TOTAL

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

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 ASE 1 - DAY 2
Tuesday // HIIT 40 SECS ON 2 0 S E C S OF F - 2 0 M IN TOTAL
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
9 Arm Circles, 20 secs Forward 20 secs Backward
10
• 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
11 Tricep Push Up
12
• Start in a plank position
• Move your feet to position them with your toes on
top of a bench or swiss ball
• Keeping your arms and elbows tight to your sides,
lower yourself down as far as you can go, then
return to start
• 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
Light Weight Shoulder Press
• 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
Front Raise Lightweight
• Stand with feet about shoulder-width apart
• Hold the dumbbells across the thighs horizontally,
palms facing back toward the thighs
• Brace the abdominal muscles
• Lift the weights upward, inhaling, with arms out in
front and palms facing down
13
 P HAS E 1 - DAY 2
Tuesday // HIIT 40 SECS ON 2 0 S E C S O F F - 20 M I N TOTAL
13 Side Lateral Raises
14
• 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
15 Lower Ab Criss Cross
16
• 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
18
• 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
• Start by sitting on the floor with your back upright
and your knees bent
• Keep feet flat on the floor the entire time
• Cross your arms across your chest. Now slowly lower
your torso to the floor
Crunches
• 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
Table Top Heel Touches
• Lie flat back to the floor. Legs lifted in table top
• Hands anchored on either side of the body
• Tap the right foot to the floor, then the left
Bicycle Crunches
• 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
with the opposite elbow. Release the crunch, bring
your other knee in towards your chest as you touch
the opposite elbow to it. Extend the leg that's not
tucked in so it's pushed away from your body as
though you're pedaling a bike
14
 P HAS E 1 - DAY 2
Tuesday // HIIT 40 SECS ON 2 0 S E C S OF F - 2 0 M I N TOTAL

19 Downward Dog into Plank

20 Child's Pose

• Arms and legs should remain straight so your body
looks like an upside-down V
• Spread your fingers wide so the middle finger points
to the front corners of your mat
• Ears should be level with your biceps so that your
neck is a continuation of your spine
• Suck your abdomen in and up
• Stretch your heels down towards the mat
• 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

15

P HAS E 1 - DAY 3
Wednesday // Active Rest Day
1 Hamstring Stretch
• Extend one leg out
• Keeping the spine straight, bend at the hip to bring
the chest toward the thigh
• The other leg that is not being stretched will also
bend to the side
3 Figure Four Stretch Both Sides
• 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
• 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
TAK E YO U R D O G ON A WALK , GO TO TH E B E AC H ,
WO RK ON YO UR F LE X IB I LI T Y AN D M O B IL I T Y BY ST RE TCH I NG .
S T R E TC HIN G R OU T IN E, HO LD E AC H S T RE TC H F O R 30 SECS .
2 Lunge + Twist
• Step into lunge position with back knee 1 inch off
the ground and slightly bent
• Rotate torso toward the front knee that should be
bent 90 degrees
• Do not allow the front knee to go over the front toes.
Repeat with other leg
4 Frog Stretch
• 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 with right leg extended straight to the side,
bending left leg into right knee
• Stretch left arm up over head, and slide right arm
along the inside of right leg
• Reach left arm towards right foot
• Hold for 30 seconds and repeat on the opposite side.
• Repeat stretch on both sides when done
16
 P HAS E 1 - DAY 3
Wednesday // Active Rest Day ST RE TC HI NG R OU T I NE, HOL D E AC H S T R E TC H F OR 30 SEC S.

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 ASE 1 - DAY 3
Wednesday // Active Rest Day S T RE TC HI N G R OU T I NE, HO LD E AC H S T R E TC H F O R 30 SEC S.

13 Pigeon
14 Lying Torso

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

• 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 HAS E 1 - DAY 4
Thursday // Booty Focus AC T IVAT IO N E XER CI SES

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 HAS E 1 - DAY 4
Thursday // Booty Focus TODAY ’S WO RKO UT
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
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
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
• Step out to the side with left leg, bend left knee and
push hips back
• Return to the starting position. Repeat the
movement with the right leg
• Keep alternating legs until the set is complete
• 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
• 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
• Stand with feet hip-distance apart and let arms fall
at your sides
• Draw a semicircle with your right foot, moving it
clockwise until it crosses behind your left foot
• Lunge down as deeply as possible, hovering knee a
couple of inches off the floor
• Slowly return to the standing curtsy position
20
 P HAS E 1 - DAY 4
Thursday // Booty Focus BOOT Y BUR N OUT F IN ISH E R

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

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
21
 P H AS E 1 - DAY 5
Friday // HIIT 40 SECS ON 20 SE C S O FF - 20 M I NU T E S TOTAL

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
• 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

6 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
22
 P HAS E 1 - DAY 5
Friday // HIIT 40 SECS ON 20 SEC S OF F - 2 0 M I N UT E S TOTAL
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
10
• 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
over to the left side. Inhale back to center, and then
do the opposite side
*Repeat circuit 2x
• 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
Straight Leg Slow Situps
• Lie on back with arms raised toward the ceiling
• Lift torso and sit up while extending hands towards
your toes
23
 P HAS E 1 - DAY 6
Saturday // Circuit Workout
1 2
Donkey Kicks
1 set x 20 reps
• Position yourself on all fours on a mat
• 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
3 4
Side Steps
1 set x 20 reps
• With small band around ankles or thighs,
side Step in one direction
• Return, leading with the opposite leg
AC T I VAT I ON EXER C IS ES
Monster Walks
Forward & Backwards,
1 set x 10 forward x 10 backward
• Stand with your feet together
• Position the bands above the knee, take one
wide step forward with your right foot
• Take another wide step forward with your
left foot
• Repeat this pattern for 10 reps forwards
and backwards
Standing Kickbacks
1 set x 20 reps
• Place a resistance band around your legs at the
ankles. You should be able to stand
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
24
 P HAS E 1 - DAY 6
Saturday // Circuit Workout 1 M I N BE T WE E N S E TS , 3 M I N B E T WE E N C IR C U I TS
Circuit 1 - Repeat 3x
1 Jump Squats x 20
• 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
2 Single Leg Hip Thrusts x 10 each leg
• Raise other leg and bend your knee so that your hip
and knee form 90-degree angles
• Place the back of elbows against the bench.
• Pushing knees out, squeeze glutes and raise hips until
they're in line with torso. Lower back down the
starting position
3 Alternating Side Lunges x 10
• Stand tall with feet hip-width apart
• Step out to the side with left leg, bend left knee and
push hips back
• Return to the starting position and repeat the
movement with the right leg
• Keep alternating legs until the set is complete
Circuit 2 - Repeat 3x
1 Jump to Close Squats sets x 10 reps
• Stand with feet together, hands in front on 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 and
land back in the starting position, bringing your feet
together
2 Walking Lunges sets x 10 reps
• Without moving the right leg, move left foot forward,
repeating the same movement on the left leg
• Pause as left leg is parallel to the floor in a lunge
position. Repeat this movement “walking” forward
as you lunge, alternating legs
3 Cable Hip Abduction sets x 10 reps
• Attach an ankle strap to one ankle, farthest away
from the pulley
• Grasp something for stability and place your free
hand on your hip
• Keeping both legs straight, exhale as you pull your
strapped ankle away from the pulley
• Inhale as you return your strapped leg to the starting
position
25
 P HAS E 1 - DAY 6
Saturday // Circuit Workout 1 M IN B E T WE E N S E TS , 3 M IN B E T WE E N C I R C UI TS

Circuit 3 - Repeat 3x
1 Jumping Jacks x 20 reps
2 KettleBell Squat x 10 reps

• 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 wide, toes pointing forward, and
hold a heavy kettlebell in front of you with palms
facing toward you
• Keeping your chest lifted, squat until thighs are
parallel to the ground. Pause, then rise up to
standing and repeat

3 Back Extension x 10 reps

• Lie on stomach with arms extended out in front of

you and legs long
• Lift hands and feet off the ground approximately 6
inches, or until you feel a contraction in lower back
• Engage core muscles by slightly lifting belly button
off the floor. Reach away with your hands and feet

26
P HASE 1 - DAY 7
Sunday // Rest Day TODAY ’S P LAN

Be lazy today, Watch Good Movies, cuddle with your

animals and drink lots of water.

Feel free to have 1 Cheat Meal!

Not a cheat day but a meal!

27
Phase 2

28
 P HAS E 2 - DAY 1
Monday // Booty Focus AC TIVAT IO N E XER CI SES

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

29
 P HAS E 2 - DAY 1
Monday // Booty Focus TO DAY ’S WOR KOUT
1 Standing Cable Abduction 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
3 Hip Thrusts 3 sets x 10 reps
• Raise your other leg and bend your knee so that your
hip and knee form 90-degree angles
• Place the back of your elbows against the bench
• Pushing your knees out, squeeze your glutes and
raise your hips until they're in line with your torso
• Lower back down the starting position
5 Curtsey Lunges 3 sets x 10 reps
6 Bent Over Cable Kickbacks 3 sets x 15 reps
• Stand with feet hip-distance apart and let arms fall
at your sides
• Draw a semicircle with your right foot, moving it
clockwise until it crosses behind your left foot
• Lunge down as deeply as possible, hovering knee a
couple of inches off the floor
• Slowly return to the standing curtsy position
2 Reverse Lunges 3 sets x 10 reps
• Stand upright, step backwards with one leg
(approximately 1 meter) and lower your body until
your back knee is just off the floor, maintaining your
balance
• Keep body upright, head up and hips tilted forwards
throughout
• Push up and return to standing. Repeat for the
other leg
4 Alternating Side Lunges 3 sets x 15 reps
• Stand tall with feet hip-width apart
• Step out to the side with left leg, bend left knee and
push hips back
• Return to the starting position. Repeat the
movement with the right leg
• Keep alternating legs until the set is complete
• 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
30
 P HAS E 2 - DAY 1
Monday // Booty Focus BOOT Y BU R NO UT F IN IS H E R

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

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
31
 P H ASE 2 - DAY 2
Tuesday // Abs & HIIT AB TO WE R C L I M B 1, 2, 3 ,4 ,5 , 6, 7, 8, 9 ,1 0, 9 ,8 ,7 , 6, 5, 4 ,3 ,2 , 1

1 Crunch
2 Leg Raises

• Lie down on your back. Plant feet on the floor,
hip-width apart. Bend knees and place arms across
your chest. Contract abs and inhale
• Exhale and lift upper body, keeping your head and
neck relaxed
• Inhale and return to the starting position
• Lie on your back, legs straight and together
• Keep legs straight and lift them all the way up to the
ceiling until your butt comes off the floor
• Slowly lower legs back down till they’re just above
the floor. Hold for a moment
• Raise your legs back up. Repeat

3 Bicycle

• Lift legs up and away from your body. Once your

knees are bent, lift feet up so legs are extended and
slightly bent at the knee
• Bring right knee to your chest and touch left elbow
to it. Twist your 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 with
the opposite elbow. Release the crunch and bring
other knee in towards your chest as you touch the
opposite elbow to it. Extend the leg that's not tucked
in so it's pushed away from your body as though
you're pedaling a bike

32
 P HAS E 2 - DAY 2
Tuesday // Abs & HIIT TO DAY ’S WO RKO UT - 4 0 S E C S 20 OF F CO M PL E T E C IR C U I T 2 T I MES

1 Jumping Jacks
2 Tricep Dips

• 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
• Sit down on a bench, hands next to thighs (You can
also perform a bench dip off a stair or other
elevated surface; same steps apply)
• Walk feet out and extend 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 arms form a 90-degree angle
• Push up through your palms back to start

3 Lateral Raises 5 lbs

4 High Knees

• 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 Tricep Push Up
• Stand with feet hip-width apart. Lift up your left
knee to your chest
• Switch to lift your right knee to your chest. Continue
the movement, alternating legs and moving at a
sprinting or running pace

6 Burpees

• Start in a plank position

• Move your feet to position them with toes on top of
a bench or swiss ball
• Keeping your arms and elbows tight to your sides,
lower yourself down as far as you can go, then
return to start
• 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
33
 P HAS E 2 - DAY 2
Tuesday // Abs & HIIT TO DAY ’S WOR KOUT - 40 S E C S 20 O FF COM P LE T E C I R C U IT 2 T I MES

7 Dumbbell Tricep Extension

8 Standing Cross Jacks

• With feet shoulder-width apart and core tight, hold a
dumbbell with both hands
• Lift the dumbbell until arms are fully extended with
palms facing the roof and elbows pointing forward
• Bending at the elbows and squeezing your triceps,
slowly lower the dumbbell behind your head
• Slowly return to start position and repeat
• Put your fingers on the sides of you head (or bind
fingers behind head)
• Extend your elbows to the sides
• Lift left knee to the opposite elbow
• Repeat with the opposite elbow and knee

9 Arm Circles 20 Forward + 20 Backwards

10 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
• Stand with feet shoulder-width apart and hold the
dumbbells at shoulder height with elbows at a
90-degree angle.
• Slowly lift the dumbbells above your head without
fully straightening your arms. Pause at the top.
• Slowly return to the start position.

11 Mountain Climbers

• 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
34

P HAS E 2 - DAY 3
Wednesday // Active Rest Day
1 Hamstring Stretch
• Extend one leg out
• Keeping the spine straight, bend at the hip to bring
the chest toward the thigh
• The other leg that is not being stretched will also
bend to your side
3 Figure Four Stretch Both Sides
• 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
• 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
TAK E YO U R D O G ON A WALK , GO TO TH E B E AC H,
WO RK ON YO UR F LE X IB I LI T Y AN D M O B IL I T Y BY ST RE TC H IN G .
S T RE TC H IN G R OU T I N E, HO LD E AC H S T R E TC H F OR 30 SEC S.
2 Lunge + Twist
• Step into lunge position with back knee 1 inch off
the ground and slightly bent
• Rotate torso toward the front knee that should be
bent 90 degrees
• Do not allow the front knee to go over the front toes.
• Repeat with other leg
4 Frog Stretch
• 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 with right leg extended straight to the side,
bending left leg into right knee
• Stretch left arm up over head, and slide right arm
along the inside of right leg
• Reach left arm towards right foot
• Hold for 30 seconds and repeat on the opposite side.
Repeat stretch on both sides when done
35
 P HAS E 2 - DAY 3
Wednesday // Active Rest Day S T R E TC HIN G R OU T IN E, HO LD E AC H S T RE TC H F O R 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

36
 P HAS E 2 - DAY 3
Wednesday // Active Rest Day S T RE TC HI NG R OU T I NE, HOL D E AC H S T R E TC H F O R 3 0 SECS .

13 Pigeon
14 Lying Torso

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

• 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
37
 P H AS E 2 - DAY 4
Thursday // Booty Focus AC TIVAT I ON EXER C ISE 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 comfortably with
• Return, leading with the opposite leg 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

38
 P HAS E 2 - DAY 4
Thursday // Booty Focus TODAY ’S WORKO UT

Circuit 1
1 Sumo Squat to Close Jump
2 Standing Hip Abduction

3 sets x 20 reps 3 sets x 10

• 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
• Attach an ankle strap to one ankle, farthest away
from the pulley
• Grasp something for stability and place your free
hand on your hip
• Keeping both legs straight, exhale as you pull your
strapped ankle away from the pulley until it is fully
abducted
• Inhale as you return your strapped leg to the starting
position

3 Standing Cable Kickback

4 Kneeled Cable Kickback

3 sets x 10 reps 3 sets x 10 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
• Kneel on both knees with the farthest leg with an
ankle strap
• Keep both hands on the floor, and really squeeze
your glutes as you exhale to lift your leg, pushing it
to the back
• Bring leg back in and repeat

39
 P HAS E 2 - DAY 4
Thursday // Booty Focus TODAY ’S WO RKO UT
Circuit 2
1 Alternating Split Squat Jumps
2 Barbell RDL
3 sets x 10 reps
• Stand with feet apart, one in front and one in back
• Bend your legs, jump up, and switch your feet in mid
air
• Land with feet switched, lowering into a squat. Jump
up out of the squat and land back in the starting
position
3 Single Leg Dumbbell Hip Thrusts
4 Kneeled Cable Side Kick
3 sets x 10 each leg
• Raise your other leg and bend your knee so that your
hip and knee form 90-degree angles
• Place the back of your elbows against the bench
• Pushing your knees out, squeeze your glutes and
raise your hips until they're in line with your torso
• Lower back down the starting position
3 sets x 10 reps
• Begin by balancing on one leg. Your other leg should
be lifted off the ground, with a bend in the knee
• Drop your chest until it is facing toward the ground
and your elevated leg should be straightened out,
extending back. Your body should be in a straight
line
• Drive your knee and hips forward. Return to a
standing position
3 sets x 10 reps
• Stand with feet shoulder-width apart and hold the
dumbbells at shoulder height with elbows at a
90-degree angle
• Slowly lift the dumbbells above your head without
fully straightening your arms. Pause at the top.
• Slowly return to the start position
40
 P HAS E 2 - DAY 4
Thursday // Booty Focus TO DAY ’S WO RKO UT

Circuit 3
1 Jumping Jacks
2 Alternating Reverse Lunge

3 sets x 20 reps 3 sets x 20 reps

• 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 tall with feet together
• Step to the back with left leg, bend left knee and
push hips back
• Return to the starting position. Repeat the
movement with the right leg
• Keep alternating legs until the set is complete

3 Squat Pulse

3 sets x (3 pulses x 10)

• Start with your feet hip width apart
• Lower into a squat, pulse three times
• Come back up to starting position

41
 P HAS E 2 - DAY 4
Thursday // Booty Focus BOOT Y B UR NO U T F IN I S HE R

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

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
42
 P H AS E 2 - DAY 5
Friday // Abs & Upper AB TOWE R C LI M B 1, 2 ,3 ,4 , 5, 6, 7 ,8 ,9 , 10 ,9 , 8, 7, 6, 5 ,4 ,3 , 2, 1

1 Alternating Straight Leg Heel Tap

2 Table Top Heel Tap

• Lie down on your back. Plant your feet on the floor, • Stand tall with feet together
hip-width apart. Bend your knees and place your • Step to the back with left leg, bend left knee and
arms to your side push hips back
• Lift legs up at a 90-degree angle • Return to the starting position. Repeat the
• Alternate tapping each heel to the ground while movement with the right leg
squeezing your abs • Keep alternating legs until the set is complete
• Return to the starting position

3 Reverse Crunches

• Lie down on your back. Bend your knees and lift

your feet to a 90-degree angle
• Lower feet to the ground while engaging your abs
• Return to the starting position

43
 P HAS E 2 - DAY 5
Friday // Abs & Upper TO DAY ’S WOR KOUT

1 Banded Reverse Flys 3 sets x 10 reps

2 Overhead Barbell Press 3 sets x 10 reps

• Stand with feet shoulder-width apart, keeping a
slight bend in knees. With straight arms, hold the
exercise band in front of you with hands slightly
lower than shoulders
• On an exhale, 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
• Stand with your feet shoulder width apart and hold
the barbell at shoulder height
• Inhale and press the barbell overhead by extending
the elbow and flexing the shoulder
• Slowly lower back to the starting position

3 Tricep Dips 3 sets x 10 reps

4 Lateral Raises 3 sets x 10 reps

• Sit down on a bench, hands next to your thighs
• Walk feet out and extend 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 arms form a 90-degree angle.
• Push up through your palms back to start
• Stand with a dumbbell in each hand at your sides
• Keep your back straight, brace your core, and then
slowly lift the weights out to the side until your arms
are parallel with the floor, with the elbow slightly
bent

5 Superwomans 3 sets x 10 reps

• Raise your legs and arms off the floor as you squeeze
glutes and lower back
• Pause at the top, then pull elbows down and back
squeezing together
• Reach back overhead and slowly return back to
starting position

44
 P HAS E 2 - DAY 6
Saturday // Booty Focus AC TI VAT I ON EXER C IS ES

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 comfortably with
• Return, leading with the opposite leg 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

45
 P HAS E 2 - DAY 6
Saturday // Booty Focus TO DAY ’S WOR KOUT
1 Kneeling Cable Sidekick, 3 sets x 10 reps
2 Walking Lunges, 3 sets x 10 reps
3 sets x 10 reps
• Stand with feet shoulder-width apart and hold the
dumbbells at shoulder height with elbows at a
90-degree angle
• Slowly lift the dumbbells above your head without
fully straightening your arms. Pause at the top.
• Slowly return to the start position
3 Cable Kneeling Kickbacks, 3 sets x 10 reps
4 Curtsy Side Lunge, 3 sets x 10 reps
• Go into kneeling postition placing both hands on the
ground
• Keep both hips parallel to the floor, and really
squeeze your glutes as you exhale to lift your leg.
• Lower down slowly with control
5 Single Leg Deadlifts 3 sets x 10 reps
6 Hip Thrust 3 sets x 10 reps
• Begin standing with your feet hip-width apart and
parallel
• Lean forward in your hips, shifting your weight onto
one leg while your other leg engages and starts to
extend straight behind you
• Lift your extended leg and pitch your body forward
until your body forms a “T” shape
• Without moving the right leg, move left foot forward,
repeating the same movement on the left leg
• Pause as your left leg is parallel to the floor in a
lunge position. Repeat this movement, “walking”
forward as you lunge, alternating legs
• Stand with your feet hip-distance apart and let your
arms fall at your sides
• Draw a semicircle with your right foot, moving it
clockwise until it crosses behind your left foot
• Lunge down as deeply as possible, hovering your
knee a couple of inches off the floor
• Slowly return to the standing curtsy position
• Raise your other leg and bend your knee so that
your hip and knee form 90-degree angles
• Place the back of your elbows against the bench
• Pushing your knees out, squeeze your glutes and
raise your hips until they're in line with your torso.
Lower back down the starting position
46
 P HAS E 2 - DAY 6
Saturday // Booty Focus BOOT Y B U RN OU T FI NI S HE R

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

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
47
P H AS E 2 - DAY 7
Sunday // Rest Day TODAY ’S PLAN

Be lazy today, Watch Good Movies, cuddle with your

animals and drink lots of water.

Feel free to have 1 Cheat Meal!

Not a cheat day but a meal!

48
Phase 3

49
 P HAS E 3 - DAY 1
Monday // Booty Focus AC TIVAT IO N E XER CI SES

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 comfortably with
• Return, leading with the opposite leg 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

50
 P HAS E 3 - DAY 1
Monday // Booty Focus TODAY ’S WO RKO UT
1 Cable Fire Hydrants 3 sets x 10 reps
• Start on all fours with your hands under your
shoulders and your knees under your hips. This is your
starting position
Keeping your hips level and your core engaged, raise
your right knee out to the side as high as you can, and
hold for a pause
Lower your right leg to return to the starting position
3 Cable Side Kicks 3 sets x 10 reps
• Attach an ankle strap to one ankle, farthest away
from the pulley
• Grasp something for stability and place your free
hand on your hip
• Keeping both legs straight, exhale as you pull your
strapped ankle away from the pulley until it is fully
abducted
• Inhale as you return your strapped leg to the starting
position
5 Raised Dumbbell Squat 3 sets x 10 reps
• Stand on top of two benches with feet wide, toes
pointing forward, and hold a heavy dumbbell in
front of you
• Keeping your chest lifted, squat until your thighs are
parallel to the ground. Pause, and then rise up to
standing and repeat
2 Step Ups 3 sets x 10 reps
• Find an elevated bench
• Start with right leg and step up on top of the bench
squeezing your glutes and bringing your left leg to
the top
• Slowly step down to return to starting position
• Repeat with other leg
4 Glute Cable Pull Through 3 sets x 15 reps
• Stand with feet hip width apart and grab cable from
underneath your legs
• Pull cable through legs keeping your back straight
and squeezing your glutes
• Slowly return to starting position and repeat
6 Hip Thrust 3 sets x 10 reps
• Raise your other leg and bend your knee so that
your hip and knee form 90-degree angles.
• Place the back of your elbows against the bench
• Pushing your knees out, squeeze your glutes and
raise your hips until they're in line with your torso.
Lower back down the starting position
51
 P HAS E 3 - DAY 1
Monday // Booty Focus BOOT Y B U RNO U T F I NI S HE R

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

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
52
 P H AS E 3 - DAY 2
Tuesday // Abs & Upper AB TOW ER C L IM B 1 , 2, 3, 4, 5 ,6 , 7, 8, 9, 1 0, 9, 8 ,7 ,6 , 5, 4, 3 ,2 ,1

1 Crunch
2 Scissor Kicks

• Lie down on your back. Plant your feet on the floor,
hip-width apart. Bend your knees and place your
arms across chest. Contract your abs and inhale
• Exhale and lift your upper body, keeping your head
and neck relaxed
• Inhale and return to the starting position
• Place both your hands underneath your buttocks
• Keep your lower back on the ground as you lift the
right leg off the ground slightly past hip height, and
lift the left leg so it hovers a few inches off the floor
• Hold for a pause, then switch the position of the
legs, making a flutter kick motion

3 Bent Knee V-Up

• Lie down on your back. Plant your feet on the floor,

hip-width apart. Bend your knees and place your
arms to your side. Contract your abs and inhale
• Exhale and lift your upper body, keeping your head
and neck relaxed. Bend your legs and bring them
towards yout chest with your arms forward
• Inhale and return to the starting position

53
 P HAS E 3 - DAY 2
1
Phase 3
Tuesday // Abs & Upper
Banded Reverse Flys
HIIT WO RKOU T 40 S E C S O N 20 S E C S O F F, R E PE AT C I R C UI T 2 X
• Stand with your feet shoulder-width apart, keeping a
slight bend in the knees. With straight arms, hold the
exercise band in front of you with your hands
slightly lower than your shoulders
• On an exhale, 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
3 Shoulder Tap Planks
• Start in a plank position
• Take your right hand, lift and tap hand to left
shoulder while tightening your core
• Lower hand back to starting position
• Repeat with other hand to opposite shoulder
5 Tricep Pushups
• Start in a plank position
• Move your feet to position them with your toes on
top of a bench or swiss ball
• Keeping your arms and elbows tight to your sides,
lower yourself down as far as you can go, then
return to start
2 Lateral Raise Press
• Stand with a dumbbell in each hand at your sides
• Keep your back straight, brace your core, and then
slowly lift the weights out to the side until your arms
are parallel with the floor, with the elbow slightly
bent
4 Burpee
• 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
6 Dumbbell Shoulder Press
• Stand with feet shoulder-width apart and hold the
dumbbells at shoulder height with your elbows at a
90-degree angle
• Slowly lift the dumbbells above your head without
fully straightening your arms. Pause at the top
• Slowly return to the start position
54
 P HAS E 3 - DAY 2
Tuesday // Abs & Upper HIIT WO RKOU T 40 S E C S O N 2 0 S E C S O F F, R E PE AT C I R C UI T 2 X

7 Bent Over Dumbbell Row

8 Dumbbell Bicep Curl

• Hold a dumbbell in each hand with your palms • Hold a dumbbell in each hand with your palms
facing the body facing the body
• Bend over at about a 45-degree angle • Keeping your shoulders down, bring dumbells up in
• Brace your abdominals and breathe in. Lift the a V motion
weights straight up, exhalin while keeping your • Slowly lower back down to starting position and
back straight repeat

9 Jumping Jack
10 Downward Dog + Plank

• Stand upright with your legs together, arms • Arms and legs should remain straight so your body
at your sides looks like an upside-down V
• Bend your knees slightly, and jump into the • Spread your fingers wide so the middle finger points
air to the front corners of your mat
• As you jump, spread your legs to be about • Ears should be level with your biceps so that your
shoulder-width apart. Stretch your arms out neck is a continuation of your spine
and over your head • Suck your abdomen in and up
• Jump back to starting position • Stretch your heels down towards the mat
• Repeat

55
 P HAS E 3 - DAY 2
Tuesday // Abs & Upper HIIT WO RKOU T 40 S E C S O N 2 0 S E C S O F F, R E PE AT C I R C UI T 2 X

7 Bent Over Dumbbell Row

8 Dumbbell Bicep Curl

• Hold a dumbbell in each hand with your palms • Hold a dumbbell in each hand with your palms
facing the body facing the body
• Bend over at about a 45-degree angle • Keeping your shoulders down, bring dumbells up in
• Brace your abdominals and breathe in. Lift the a V motion
weights straight up, exhalin while keeping your • Slowly lower back down to starting position and
back straight repeat

9 Jumping Jack
10 Downward Dog + Plank

• Stand upright with your legs together, arms • Arms and legs should remain straight so your body
at your sides looks like an upside-down V
• Bend your knees slightly, and jump into the • Spread your fingers wide so the middle finger points
air to the front corners of your mat
• As you jump, spread your legs to be about • Ears should be level with your biceps so that your
shoulder-width apart. Stretch your arms out neck is a continuation of your spine
and over your head • Suck your abdomen in and up
• Jump back to starting position • Stretch your heels down towards the mat
• Repeat

55

P HAS E 3 - DAY 3
Wednesday // Active Rest Day
1 Hamstring Stretch
• Extend one leg out by placing the heel on a slightly
raised surface, such as a stair or curb.
• Keeping the spine straight, bend at the hip to bring
the chest toward the thigh.
• The other leg that is not being stretched will also
bend slightly at the knee
3 Figure Four Stretch Both Sides
• 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
• 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
TAK E YO U R D O G ON A WALK , GO TO TH E B E AC H,
WO RK ON YO UR F LE X IB I LI T Y AN D M O B IL I T Y BY ST RE TC H IN G .
S T RE TC H IN G R OU T I N E, HO LD E AC H S T RE TC H F OR 30 SEC S.
2 Lunge + Twist
• Step into lunge position with back knee 1 inch off
the ground and slightly bent.
• Rotate torso toward the front knee that should be
bent 90 degrees.
• Do not allow the front knee to go over the front toes.
• Repeat with other leg.
4 Frog Stretch
• 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 with right leg extended straight to the side,
bending left leg into right knee
• Stretch left arm up over head, and slide right arm
along the inside of right leg
• Reach left arm towards right foot
• Hold for 30 seconds and repeat on the opposite side
• Repeat stretch on both sides when done
56
 P H AS E 3 - DAY 3
Wednesday // Active Rest Day S T R E TC HI NG R O UT I NE, H OL D E AC H S T RE TC H F O R 3 0 SEC S.

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

57
 P H AS E 3 - DAY 3
Wednesday // Active Rest Day S T RE TC HI NG R O U T I NE, H OL D E AC H S T RE TC H FO R 3 0 SE CS .

13 Pigeon
14 Lying Torso

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

• 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
58
 P HAS E 3 - DAY 4
Thursday // Booty HIIT AC TI VATI ON EXE R C IS 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 ankles.
side Step in one direction You should be able to stand comfortably with your
• Return, leading with the opposite leg 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

59
 P HAS E 3 - DAY 4
Thursday // Booty HIIT TO DAY ’S WORKO UT
Circuit 1
1 Jump Squats 3 x 20
• 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
2 Squat Abduction Lift 3 sets x 10 reps
• Stand with your feet hip-width apart holding a
weight
• Go into a squat position
• As you return to standing, lift right leg out to the side
while raising arms until they're in line with shoulders
3 Hip Thrust 3 sets x 10 reps
• Raise your other leg and bend your knee so that your
hip and knee form 90-degree angles
• Place the back of your elbows against the bench
• Pushing your knees out, squeeze your glutes and
raise your hips until they're in line with your torso.
• Lower back down the starting position
Circuit 2
1 Pulse Squat Jump 3 sets x (3 pulses x 15)
• Lower into a squat, pulse three times, then jump
back up as high as you can
• Lower your arms as you jump up and bring them
back towards your chest as you lower.
• Keep your back straight and don't let your knees go
past your toes as you squat
2 Curtsey Lunge 3 sets x 10 reps
• Stand with your feet hip-distance apart and let your
arms fall at your sides
• Draw a semicircle with right foot, moving it clock
wise until it crosses behind left foot
• Lunge down as deeply as possible, hovering your
knee a couple of inches off the floor
• Slowly return to the standing curtsy position
3 Cable KickBack 3 sets x 10 reps
• Attach an ankle strap to one ankle, farthest away
from the pulley
• Grasp something for stability and place your free
hand on your hip
• Keeping both legs straight, exhale as you pull your
strapped ankle away from the pulley
• Inhale as you return your strapped leg to the starting
position
60
 P HAS E 3 - DAY 4
Thursday // Booty HIIT TO DAY ’S WO RKO UT

Circuit 3
1 Alternating Split Squat Jumps 3 sets x 10 reps

• Lower into a squat with your right foot in front, then

jump back up as high as you can while switching to
the left foot in front
• Keep your back straight and don't let your knees go
past your toes as you squat

2 Alternating Side Lunges 3 sets x 10 reps

• Stand upright, with both feet facing forward, double

shoulder-width apart
• Place hands on your hips or thighs, in order to keep
your 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

3 Single Leg RDL 3 sets x 10 reps

• Begin by balancing on one leg. Your other leg should

be lifted off the ground, with a bend in the knee.
• Drop your chest until it is facing toward the ground
and your elevated leg should be straightened out,
extending back
• Drive your knee and hips forward. Return to a
standing position
61
 P H AS E 3 - DAY 4
Thursday // Booty HIIT BOOT Y B UR NO U T F IN I S HE R

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

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
62
 P H ASE 3 - DAY 5
Friday // Arms & Upper CIR C U IT 1 A BS
1 Crunches 3 sets x 25 reps
• Lie down on your back. Plant your feet on the floor,
hip-width apart. Bend your 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
3 Alternating V-Ups 3 sets x 25 reps
• Lie down on your back. Plant your feet on the floor,
hip-width apart. Bend your knees and place your
arms to your side. Contract your abs and inhale
• Exhale and lift your upper body, keeping your head
and neck relaxed. Bend your legs and bring them
towards yout chest with your arms forward
• Inhale and return to the starting position
5 Reverse Crunches 3 sets x 25 reps
• Lie down on your back. Bend your knees and lift
your feet to a 90-degree angle
• Lower feet to the ground while engaging your abs
• Return to the starting position
2 Toe Touches 3 sets x 25 reps
• Lie flat back to the floor. Hands anchored on either
side of the body
• Tap the right foot with a crunch, then return to
starting position
• Repeat on opposite leg
4 Table Top Heel Tap 3 sets x 25 reps
• Stand tall with feet together
• Step to the back with left leg, bend left knee and
push hips back
• Return to the starting position. Repeat the
movement with the right leg
• Keep alternating legs until the set is complete
6 Froggy Crunches 3 sets x 25 reps
• Lie down on your back. Plant your feet together
with your knees facing out on the floor. Bend your
knees and place your arms across your chest.
Contract your abs and inhale
• Exhale and lift your upper body, keeping your head
and neck relaxed
• Inhale and return to the starting position
63
 P H ASE 3 - DAY 5
Friday // Arms & Upper TO DAY ’S WOR KOUT

1 Single Arm Shoulder Press 3 sets x 10 reps

2 Tricep Pushup with One Leg 3 sets x 10 reps

• 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
• Slowly return to the starting position
• Start in a plank position
• Move your feet to position them with your toes on
top of a bench or swiss ball
• Keeping your arms and elbows tight to your sides,
lower yourself down as far as you can go, then
return to start

3 Shoulder Front Raise 3 sets x 10 reps

4 Bench Dips 3 sets x 15 reps

• Stand with feet about shoulder-width apart
• Hold the dumbbells across the thighs horizontally,
palms facing back toward the thighs.
• Brace the abdominal muscles
• Lift the weights upward, inhaling, with arms out in
front and palms facing down
• Sit down on a bench, hands next to your thighs
• Walk your feet out, 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

5 Shoulder Press + Lateral Raise Hybrid 3 sets x 10 reps

• Stand with a dumbbell in each hand at your sides

• Keep your back straight, brace your core, and then
slowly lift the weights out to the front until your
arms are parallel with the floor
• Move arms to the side
• Return to starting position and repeat

64
 P HAS E 3 - DAY 6
Saturday // Booty Focus AC TI VAT I ON EXER C IS 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

65
 P HAS E 3 - DAY 6
Saturday // Booty Focus TO DAY ’S WO RKO UT

1 Standing Cable Abduction 3 sets x 15 reps

2 Hipthrusts 3 sets x 10 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
• Raise your other leg and bend your knee so that your
hip and knee form 90-degree angles
• Place the back of your elbows against the bench.
• Pushing your knees out, squeeze your glutes and
raise your hips until they're in line with your torso
• Lower back down the starting position

3 Reverse Lunges 3 sets x 10 reps

4 Alternating Side Lunge 3 sets x 10 each leg

• Stand upright, step backwards with one leg
(approximately 1 meter) and lower your body until
your back knee is just off the floor, maintaining your
balance
• Keep body upright, head up and hips tilted forwards
throughout
• Push up and return to standing. Repeat for the
other leg
• Stand tall with feet hip-width apart
• Step out to the side with left leg, bend left knee and
push hips back
• Return to the starting position. Repeat the
movement with the right leg
• Keep alternating legs until the set is complete

5 Curtsey Lunge 3 sets x 20 reps

6 Bent Over Cable Kickbacks 3 sets x 15 reps

• Stand with feet hip-distance apart and let arms fall
at your sides
• Draw a semicircle with your right foot, moving it
clockwise until it crosses behind your left foot.
• Lunge down as deeply as possible, hovering knee a
couple of inches off the floor
• Slowly return to the standing curtsy position
3 sets x 10 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
66
 P H AS E 3 - DAY 6
Saturday // Booty Focus BOOT Y B U RNO U T F I NI S HE R

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

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
67
P H ASE 3 - DAY 7
Sunday // Rest Day TODAY ’S P LAN

Be lazy today, Watch Good Movies, cuddle with your

animals and drink lots of water.

Feel free to have 1 Cheat Meal!

Not a cheat day but a meal!

68
I’m proud of you, Good Job!
I hope if you’ve made it this far you have successfully completed the Summer Booty
Program! The key to achieving greater results from here forward is going to be consistency
and discipline! Staying mentally and physically fit is a lifestyle, keep the momentum going by
setting new goals for you to achieve every couple months.

Don’t give up and keep putting action behind everything you want to manifest into your life!

Don’t forget to tag @keechpeach on social media during

the program so I can repost your progress pics!

xo, Daisy