6 w e e k

glute g u i d e
HOME WORKOUTS

BODIESBYRACHEL.COM.AU
 COTTON BANDS
ANKLE STRAPS

BOOTY BANDS ANKLE WEIGHTS

DUMBBELLS

SKIPPING ROPE
Before you start
1. I RECOMMEND YOU DOWNLOAD AN INTERVAL TIMER ON
YOUR PHONE FOR HIIT DAYS! I use an app called ‘SIIT’,
it’s free and really easy to use!

2.
PLEASE DOWNLOAD A PHOTO COLLAGE APP to compare
your start images with your final!

3.
JOIN THE ‘BODIES BY RACHEL PERSONAL TRAINING
FORUM” on Facebook. We have built an amazing
community with thousands of girls. The forum is
a great place for discussion topics and questions.
bit.ly/JOINBBRSQUAD

4.
PLEASE FOLLOW THE ‘BODIES BY RACHEL’ VIMEO
ACCONT BIT.LY/ BBREXERCISEDEMOS as this is where all
video demonstrations of each exercise can be found.
You will easily be able to find the workouts by clicking the
link below your workout.

5.
WE WOULD LOVE TO FOLLOW YOUR JOURNEY so please
tag us on Instagram and Facebook #bodiesbyrachel
#teambbr #BBR #WTB @racheljdillon @bodiesbyrachel

6.
WE ARE HERE TO SUPPORT AND GUIDE YOU
THROUGHOUT THIS CHALLENGE so if you have any
questions you can email info@bodiesbyrachel.com.au
REFERENCE
TA B L E
SET
NUMBERS These numbers and letters represent which exercises go together in any one
(A1, A2, A3 set. For example, A1, A2 and A3 should be completed together before resting.
ETC.)

How many times you are to complete the exercises. For example, set A (A1, A2
SETS + A3) should each be completed the specified amount of times through (e.g
four) before moving onto set B (B1, B2 + B3.)

The amount of times you complete each specific exercise. For example, you
REPS
are asked to do 15 squats and 20 Romanian deadlifts.

The length of time you perform as many reps of an exercise as you can. For
TIME example, 30 seconds of squats. You do as many reps of squats as possible in
30 seconds.

The speed of the movement. For example, 4020. The first number (as in
4020) is the amount of time you should take to perform the eccentric portion,
or, the lowering of the weight or exercise. The third number (as in 4020)
TEMPO is the amount of time you should take to perform the concentric portion
or the raising of the exercise or weight. The second number (as in 4020) is
the amount of time to hold the weight/pause/ pulse at the bottom of the
exercise. The fourth number (as in 4020) is the amount of time to hold the
weight/pause at the top of the exercise.

Each workout video is demonstrated on the BBR Vimeo Workout Library.

HASHTAG Simply use the search bar and enter the exercise hashtag listed to view the
video. You can access the videos here: http://bit.ly/BBREXERCISEDEMOS.

Abbreviations
BB Barbell EB Exercise Ball
DB Dumbbell E/W Each Way
KB Kettlebell E/L Each Leg
RB Resistance Band E/A Each Arm
DS Drop Set (Start with a heavy weight, do as many reps as you can. Next set, choose a lighter
weight and do as many reps as you can, repeating for the specified amount of sets.)
LET’S
BEGIN!
WELCOME TO THE BBR 6 WEEK
COMPLETE GLUTE GUIDE!

Growing, shaping and toning my glutes

has been an important focus of mine
throughout my fitness journey. I started
with a flat booty and very "up and down"
physique. Building my glutes changed my
figure and was the key to unlocking the
bikini body that I craved. Over the past years,
I have trialled and tested various training
methods on myself (and my clients!) to
find what is truly the most effective way to
develop the perfect glutes. In this guide, I
have shared my favourite workouts to help
you achieve just this.

Our glutes are the biggest muscle in our

bodies, and there is a lot more that goes into
growing your glutes than simply squatting!
Our glutes are made of three muscles; the
maximus, medius, and minimus. In order
to build well-rounded glutes, it's important
that we target all three of these muscles,
and that is exactly what I've included in this
guide. Below you will find my favourite glute
activation exercises, as well as my favourite
workouts to help you sculpt your booty!
Remember ladies, mind muscle connection
is key when training your glutes. Make sure
you perform each exercises correctly and
contract your glutes with each movement.

Enjoy!
THE WORKOUTS IN THIS PROGRAM INCLUDE BOTH
PURELY WEIGHTED SESSIONS AND HIIT. WEIGHT
TRAINING IS ESSENTIAL FOR MUSCLE GROWTH,
AS IT INCREASES OUR METABOLISM AND ABILITY
TO BURN FAT POST WORKOUT, AS WELL AS BEING
AMAZING FOR HORMONE HEALTH.

I’ve included weighted HIIT, cardio and plyometric

movements to ensure you tone and sculpt your
entire body and stay lean, whilst obtaining growth
in the glutes. This type of training protocol elevates
your heart rate quickly and then keeps your heart
rate up, allowing you to burn more fat in less time.
HIIT increases the body’s need for oxygen during
the training, creating an oxygen shortage, causing
your body to ask for more during your recovery. This
after burn effect is referred to as Excess Post-Exercise
Oxygen Consumption (EPOC) and is the reason why
intense exercise will help burn more fat and calories
than regular training does.
I DO NOT GIVE WEIGHT OUTLINES IN MY PROGRAMS AND THE REASON FOR
THIS IS SIMPLE; EVERYONE IS AT A DIFFERENT LEVEL IN THEIR FITNESS
JOURNEY AND EVERY PERSON HAS DIFFERENT STRENGTH LEVELS. SO, THE
QUESTION IS THEN, HOW DO YOU CHOOSE YOUR WEIGHT?

When you choose your weight, I want you to consider two things;
Is this weight challenging for the reps and exercise given?
Am I still performing good quality reps using this weight?

The key is to choose a weight which is challenging for you, but still allows you to
perform your reps with the correct form. Never sacrifice form for weight!

I would aim to slightly increase your weights each week. If you feel like you are
getting stronger and the weight is no longer challenging, you then up your weight.
You have to be able to push and challenge yourself. T
THE HOLY GRAIL OF GLUTE ACTIVATION
WOULD DEFINITELY BE THE BOOTY BAND!
As many of you know, booty bands are my
absolute favourite way to activate my glutes
prior to a booty or leg session and they equally
as fantastic for keeping tension on your glutes
during the session itself.

Before a leg day, I always suggest that my BBR

girls ‘activate’ or fire up their glutes, the reason
for this is
that in order to grow your glutes, they need to
be switched on.

Most people cannot develop their glutes

effectively because they cannot activate or
‘fire’ their glutes correctly during their training
sessions. What this means, is that instead
of your glutes doing the work in your lower
body sessions, the other parts of your legs
are compensating, leading to growth in the
hamstrings and quadriceps but not the glutes.

Glute activation techniques such as booty band

work or ankle weight sessions help us to form
a deeper mind to muscle connection between
our brains and our booty. This connection allows
for an increased burn and blood flow to the
working muscle during our training, resulting
in more effective glute sessions and increased
muscle growth.

The burn you feel with these bands are no joke

and I can honestly say that since adding band
work to my sessions regularly, my glutes have
developed like never before!
W H AT I S FA S T E D C A R D I O ?

Fasted cardio is ‘the cardio completed when your

body is no longer processing food and insulin levels
are at a low, baseline level’ (legionathletics.com/
fasted-cardio/). For example, going for a walk straight
after waking up without consuming any food.
Research shows that by doing cardio in a fasted
state upon waking, you can burn up to 20% more fat
than if you had consumed a meal. By doing this, you HIIT TRAINING
increase the rate of both lipolysis (the breaking down
of fat cells for energy) and fat oxidation (the burning HIIT increases the body’s
of this energy by cells). Fasted cardio also helps to need for oxygen during
reduce ‘stubborn fat’ around the abdominal region by training, creating an
increasing the blood flow in this area. oxygen shortage, which
causes your body to ask
OPTIONS FOR for more during your
FA S T E D C A R D I O ( L I S S ) recovery. This after burn
effect is referred to as
• Stairs or stepper Excess Post-Exercise
• Elliptical trainer
 Oxygen Consumption
• Incline treadmill walk (EPOC) and is the reason
• Walking outside why intense exercise will
• Bike help burn more fat and
calories than regular
Complete 40 – 60 minutes of LISS Cardio. training does.
RECOVERY +
R E S T D AY S
L E T ’ S TA L K R E CO V E R Y A N D R E S T DAY S

Resistance training breaks down body tissues and muscles,

causing microscopic tears. Rest days give your muscles, nerves,
bones, and connective tissues time to recover and rebuild. When
you implement excessive amounts of exercise without having a
proper rest day and if you don’t have adequate time for recovery,
you may experience decreased performance, fatigue, altered
hormonal states, poor sleeping patterns and a lowered immune
system.

The rejuvenation process is so important. This requires

adequate amounts water (2.5- 3L if you are doing my guide),
proper nutrition, good quality sleep (8 hours), ample amounts
of micronutrients (vitamins and minerals) and recovery
supplements. These things allow your body to rebuild its tissues
letting them grow back stronger.

Your rest day and type of rest will depend on how advanced you
are and your intensity of training. If you’re just now starting out in
the fitness world, your rest day should probably be a real rest day
in which case you do not do any activity at all. A more experienced
person may choose an “active rest day”. This is where you won’t lift
any weight or do anything intense such as HIIT, but you may do an
activity like yoga or do some LISS cardio.

Throughout this program you will see I have made Sunday your
rest day. However, if something comes up and you need to
rearrange your rest day, you can do so.

What I always tell my clients is this training program is a guide.

You need it to fit YOUR lifestyle.
RECOVERY +
S T R E TC H I N G
L E T ’ S TA L K S T R E TC H I N G

HOW OFTEN SHOULD I STRETCH? MY ANSWER IS DAILY!

I know when it comes to training, a lot of us tend to neglect or
not bother stretching. I know because I am just as guilty as this
as you are. However, this year I’m stopping with the excuses and I
am making time to stretch DAILY!

Think about waking up in the morning. More than likely, one of

the first things you do without even thinking about is stretch.
Stretching is instinctive, meaning that your body already is
leading you to do it. While this type of morning stretching is
a great way to get up and going, focusing on more targeted
stretching during the day will have the greatest benefit on
muscles and joints.

Stretching regularly will strengthen your muscles and increase

your flexibility. The more flexible you are, the better it is for your
joints. Keeping muscles and joints in top condition helps with
your day-to-day range of motion and can help guard against
injury. Major muscle groups really benefit from stretching. Focus
on shoulders and neck, calves and thighs, hips, and lower back.
Remember to stretch evenly on both sides. Lastly, remember to
breathe. Exhale while going into the stretch; hold the stretch as
you inhale.

Stretching should not be painful. A mild discomfort means you

are getting a good stretch. If you feel pain, you should ease up
or stop and consult a doctor. Just like anything there are times
when stretching could be a bad thing. For example, if you have
an injury it could be made worse by certain types of stretching. If
you push it too far, you could injure muscles, ligaments, or nerves
just by stretching. Be aware and listen to your body.
 HOME

6 week
P R OG R A M
 WEEK 1 + 2
Breakdown
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

HIT CARDIO
LOWER LOWER LOWER
& LISS LISS REST &
BODY BODY BODY
STABILITY & CARDIO CARDIO RECOVERY
WEIGHTED WEIGHTED SCULPTING
STRENGTH

M O N DAY : G L U T E AC T I VAT I O N

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

30 seconds on, 10 seconds transition time to move between exercises.

60 seconds rest after each set.
EQUIPMENT: BBR BOOTY BANDS

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Stand in a squatting position with a band around your legs.
Place it on your lower thighs, just above your knees.
30 BANDED 2. Now, bring your knees close together without letting them
A1 3 touch. Then, spread your knees out as far as you can.
seconds ABDUCTORS
3. Make sure your feet do not move from their place and your
torso is steady.

30 1. Bend down to a half squat with a band around your legs.

BANDED CRAB 2. Then, walk sideways by moving one leg away.
A2 3 seconds 3. Make sure your knees are bent to a half squat and your body
WALKS
E/W low the entire time.
 LOWER BODY WEIGHTED

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

Move quickly between exercises in supersets (A1, A2 etc.)

and have no longer than 90 seconds’ rest between sets.
EQUIPMENT: SET OF DUMBBELLS, BBR COTTON BAND & BBR BOOTY BANDS

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Hold the dumbbells by your side and maintain a straight
torso. Begin the movement by stepping forward with your
DUMBBELL left foot.
2. Drop your back right knee towards the floor and keep your
A1 4 10 E/L WALKING left knee bent. Drive yourself up and take a step forward with
LUNGES your right foot.
3. Your left knee will go towards the floor and you’ll bend the
right knee. Continue this back and forth pattern.

1.First start with placing the cotton band above your knees.
2. Stand with your legs shoulder width apart and hold the
COTTON BAND dumbbells at your shoulders.
3. Bend your knees forward and allow your hips to bend back
A2 4 12 DUMBBELL as you lower into the squat position. Keep your back upright
SQUATS and chest out.
4. Push up through your heels while straightening your hips
and knees, until you are standing in the start position.

1.Hold the dumbbells on your shoulders.

2. Step out with your left foot and lower your back right knee
DUMBBELL towards the ground. Push up with your front left leg.
B1 4 10 E/L 3. As you reach the lowest position, get yourself back up using
SPLIT SQUATS
your heels to the starting position. Repeat repetitions in this
position before switching legs.

1.Sit on a padded surface with your legs out in front of you and
your knees bent. Hold the dumbbells on your hips and place
COTTON BAND the cotton band around your knees.
B2 4 12 DUMBBELL HIP 2. Focusing the tension on the glutes, raise your hips skyward,
THRUSTS moving the dumbbells up with you.
3. Pause at the top of the movement, then slowly lower yourself
to the starting position. Repeat.

1. Stand with your back straight while putting your weight on

one foot.
2. Keep your focus straight ahead and maintain your balance.
BANDED
C1 4 10 E/L Place the band just above your knees.
KICKBCKS 3. For the leg that isn’t supporting your weight, extend it
backwards until it is parallel to the floor and bring it back
down.

1.First start with placing the cotton band above your knees.
2. Maintain a straight torso and lower yourself into a squat.
40 COTTON BAND
C2 4 3. As you go up, drive through your glutes to jump upwards.
SECONDS JUMP SQUATS Stretch your legs and point your toes as you jump.
4. Keep your chin up and chest out as you jump. Repeat.
 T U E S DAY : H I I T C A R D I O + S T R E N G T H

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

Time: 10 minutes. Intervals: 30 seconds on/30 seconds off x 10 sets

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Make sure that the length of the rope is adjusted. When you
divide it by stepping on it with one foot, it should reach your
30
armpits.
SECONDS 2. Bend your arms with your hands just slightly above your
A1 10 ON/30 SKIPPING waist. Make sure to swing with your wrist and not your arms
SECONDS or shoulders.
3. Jump on the balls on your feet. Your heels shouldn’t touch
REST the ground.

S TA B I L I T Y & S T R E N G T H W O R K
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Position yourself on your hands and knees, both at shoulder-
width apart.
30
A1 4 VACUUMS 2. While maintaining a straight spine, suck your belly button
SECONDS towards your spine.
3. Continue controlled breathing in this position.

1. Place your hands and feet on the floor at shoulder width

apart, in a push up position.
30 MOUNTAIN
A2 4 2. Bring your left knee to your right arm. Return to starting
SECONDS CLIMBERS position, then alternate legs.
3. Repeat this movement, maintaining a straight torso.

1. Get into a face down position on the floor supporting your

upper body on your forearms. Your elbows should be bent at
90 degrees.
30
A3 4 PLANK 2. Extend your legs straight out behind you, supporting them
SECONDS on your toes and balls of your feet.
3. Keep your body in a straight line by tightening your
abdominal and oblique muscles.

1. Lay on your side, with your left shoulder, knee and foot
OBLIQUE touching the floor.
30 2. Place your right hand behind your head and extend your left
A4 4 CRUNCHES arm directly in front of you.
SECONDS
(RIGHT) 3. Engage your core, lifting your right elbow towards your right
hip. Return to starting position and repeat.

1. Lay on your side, with your right shoulder, knee and foot
touching the floor.
OBLIQUE 2. Place your left hand behind your head and extend your right
30
A5 4 CRUNCHES arm directly in front of you.
SECONDS 3. Engage your core, lifting your left elbow towards your left hip.
(LEFT)
Return to starting position and repeat.
 1. Sit with your glutes on the floor, and palms positioned
slightly behind your glutes.
2. Place your knees and feet together. Extend your legs
30 MODIFIED V
A6 4 outwards as your shift your torso backwards onto your hands.
SECONDS SITS 3. Simultaneously bring both your torso and knees together
to meet. Your feet should stay suspended throughout the
movement.

1. Lie flat on your back with your feet flat on the ground, with
your knees bent at 90 degrees. Place your hands lightly on
either side of your head.
30
A7 4 CRUNCHES 2. Gently curl your shoulders forward and up off the floor and
SECONDS use your abdominals to raise your torso upwards.
3. Maintain a neutral neck by looking towards the ceiling.
Return to start position and repeat.

1. Lay flat on your back, with your arms and legs extended, and
hands underneath your glutes.
30 2. With your feet placed together, engage your core to lift your
A8 4 LEG RAISES legs until they are above your hips.
SECONDS
3. Slightly raise your lower back at the top of movement and
return to start position.

1. Lay flat on your back, with your arms extended straight by

your side. Lift your knees off the ground, keeping your legs
30
A9 4 TOE TAPS suspended so that your body is positioned at a right angle.
SECONDS 2. In a controlled motion, lower your left foot to the ground.
3. Return to start position and repeat with your right leg.

1. Lay with your knees bent and feet flat on the floor. You can
have someone hold your feet or place them under something
to keep them steady if necessary.
30
A10 4 SIT UPS 2. Place your hands behind your head, elbows pointing out
SECONDS 3. Engage your abs and lift your head, neck and shoulders up
towards your knees. Return to start position in a controlled
motion and repeat.
 W E D N E S DAY : L I S S C A R D I O

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

30-45 MINUTE WALK (FASTED OPTIONAL)

T H U R S DAY : L O W E R B O D Y W E I G H T E D

G L U T E AC T I VAT I O N

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

EQUIPMENT: BBR BOOTY BANDS

30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Stand up straight with a band around your legs, just above
BANDED the knees.
30 2. Go down to lunge but bring your back foot all the behind
A1 3 CURTSY and past your front leg.
SECONDS
LUNGES 3. Make sure to keep your front knee aligned to your front
ankle.

1. Lay down on the floor. Put your feet together and your knees
pointed outwards.
30 BANDED FROG
A2 3 2. Push your hips up and lift them as high as they can go.
SECONDS PUMPS 3. Support your weight with your heels and upper back.
Squeeze your glutes once you reach the top.
 LOWER BODY WEIGHTED
EQUIPMENT: SET OF DUMBBELLS, BBR BOOY BANDS & BBR COTTON BAND
Move quickly between exercises in supersets (A1, A2 etc.)
and have no longer than 90 seconds’ rest between sets.

REPS/
SET SETS EXERCISE TEMPO DESCRIPTION
TIME
1. Stand with your back straight while
putting your weight on one foot.
2. Keep your focus straight ahead and
BANDED KICK maintain your balance. Place the band just
A1 4 10 E/L 1110 above your knees.
BACKS
3. For the leg that isn’t supporting your
weight, extend it backwards until it is
parallel to the floor and bring it back down

1. First start with placing the cotton band

above your knees.
2. Stand tall with a tight core and straight
back.
COTTON BAND 3. Grasp the dumbbell in front of you with
DUMBBELL hands slightly wider than shoulder-width
A2 4 12 2020 apart.
ROMANIAN
4. Bend your knees slightly and push your
DEADLIFTS
hips back. Keep your arms extended and
the barbell close to the body. Once you feel
the contraction in the back of your legs,
slowly return to the starting position.

1. Get down on your hands and knees. Place

a band around your legs, make sure it’s
BANDED secured between your knee and the floor.
B1 4 10 E/L DONKEY 1110 2. Then, lift one leg off the floor and extend
KICKS it backwards, stretching the band with it.
3. Make sure to keep your knee slightly bent
as you extend it.

1. First start with placing the cotton band

above your knees.
2. Lay down on the floor and place the
COTTON BAND dumbbell so that it is flat on your hips. Place
your feet just outside shoulder width.
DUMBBELL
B2 4 12 2120 3. Extend your hips vertically through the
GLUTE dumbbell, taking it up as high as it can go.
BRIDGES 4. Support the weight using your heels and
upper back. Squeeze your glutes once you
reach the top. Reverse the motion and
return to starting position. Repeat.

1. Get down on your hands and knees. Keep

your shoulders and hips parallel to your
arms and knees.
BANDED FIRE 2. Place the band around your legs above
C1 4 10 E/L 1110 your knees to add resistance.
HYDRANTS
3. Bring one leg up and slowly kick it
sideways while the other leg is in place.
Bring it back down and repeat.

1. First start with placing the cotton band

above your knees.
COTTON BAND 2. Stand with your back straight and place
40 the dumbbells on your shoulders.
C2 4 DUMBBELL - 3. Lower yourself into squat position until
SECONDS
SQUAT HOLD your thighs are parallel with the ground.
4. Pause and stay in this position for as long
as you can.
 F R I DAY : L I S S C A R D I O

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

30-45 MINUTE WALK (FASTED OPTIONAL)

S AT U R DAY : L O W E R B O D Y S C U L P T I N G

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

CIRCUIT 1
EQUIPMENT: BBR ANKLE WEIGHTS

You will complete all exercises on your right leg, rest, and then complete all exercises on your left leg.
(4 sets of 30 seconds on each leg)
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Get down on your hands and knees. Keep your shoulders and
30 hips parallel to your arms and knees.
ANKLE WEIGHT
A1 4 SECONDS 2. Then, lift one leg off the floor and extend it backwards.
KICK BACKS 3. From here, lower and stretch your leg in a pulsing motion
E/L
without bringing the leg all the way to down.

30 1. Get down on your hands and knees. Keep your shoulders and
ANKLE WEIGHT hips parallel to your arms and knees.
A2 4 SECONDS 2. Then, lift one leg off the floor and extend it backwards.
DONKEY KICKS
E/L 3. Make sure to keep your knee slightly bent as you extend it.

1. Get down on your hands and knees. Keep your shoulders and
30 ANKLE hips parallel to your arms and knees.
2. Bring one leg up and slowly kick it sideways. Keep the other
A3 4 SECONDS WEIGHT FIRE leg in place. Bring it back down and repeat.
E/L HYDRANTS 3. Don’t forget to tighten your core to keep your back straight
and supported.

1. Get down on your hands and knees. Keep your shoulders and
30 hips parallel to your arms and knees.
ANKLE WEIGHT 2. Then, lift one leg off the floor and extend it backwards. Place
A4 4 SECONDS that led to the side, away from your body.
UP AND OVERS
E/L 3. Bring it up and over to the other side, all the way past your
bent leg.

1. Lie down at the edge of a bench with only your shoulder

blades supported. Keep your entire body aligned to it.
30 ANKLE WEIGHT 2. Bend your knees to a 90-degree angle with your feet flat on
A5 4 the ground.
SECONDS HIP THRUSTS
3. Then, push your hips up and drive your glutes up as high as
you can.

1. Lie, stomach down, on a bench with only your upper body

supported and your legs spread apart.
2. Without making touching the floor, bend your knees down
30 ANKLE WEIGHT
A6 4 with your hips lowered.
SECONDS FROG KICKS 3. Next, push your legs back until they’re now aligned with your
torso. Your knees should be pointed outwards, but your ankles
should be together.
 CIRCUIT 2
EQUIPMENT: BBR BOOTY BANDS

60 seconds on, 10 seconds transition time to move between exercises.

60 seconds rest after each set.

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Stand with your feet at shoulder width apart and your toes
pointing forward.
60 BANDED DEEP
A1 4 2. Do a deep squat and go as low as you can without moving
SECONDS SQUATS your knees past your toes.
3. Drive through your heels and return to start position.

1. Bend down to a half squat with a band around your legs.

BANDED Make sure that your palms are facing forward
60
A2 4 FORWARD 2. Without letting your hips drop, take one step forward
SECONDS followed by the other.
CRAB WALKS
3. Make sure your body stays low to put pressure on your torso.

1. Lay down on the floor and place your feet just outside
shoulder width. Place a band on your thighs, just above the
knee.
60 BANDED
A3 4 2. Extend your hips vertically and lift them as high as they can
SECONDS THRUST FLYES go.
3. Squeeze your glutes once you reach the top. Move your
knees in and out simultaneously.

1. Place a band around your lower thighs. Stand with your back
straight and hold your hands at your chest.
60 BANDED
A4 4 2. Lower yourself into squat position until your thighs are
SECONDS SQUAT HOLD parallel with the ground.
3. Pause and stay in this position for as long as you can.

S U N DAY : R E S T & R E CO V E R Y
 WEEK 3 + 4
Breakdown
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

HIT CARDIO
LOWER LOWER LOWER LOWER
& LISS REST &
BODY BODY BODY BODY
STABILITY & CARDIO RECOVERY
WEIGHTED SCULPTING WEIGHTED SCULPTING
STRENGTH

M O N DAY : L O W E R B O D Y W E I G H T E D

G L U T E AC T I VAT I O N

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

EQUIPMENT: BBR BOOTY BANDS

30 Seconds on, 10 seconds transition time to move between exercises.

60 Seconds rest after each set.

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Sit on the end of a bench with your knees pointing outwards
BANDED and toes on the floor.
30
A1 3 SEATED 2. Place a band around your thighs. Maintain a straight torso.
SECONDS 3. With your hands out in front of you, move your knees in and
ABDUCTORS
out. Repeat this motion.

BANDED
1. Sit on the end of a bench with your knees pointing outwards
SEATED and toes on the floor.
30
A2 3 ABDUCTORS 2. Place a band around your thighs. Lean your torso forwards.
SECONDS 3. With your hands out in front of you, move your knees in and
(LEANING
out. Repeat this motion.
FORWARD)

BANDED
1. Sit on the end of a bench with your knees pointing outwards
SEATED and toes on the floor.
30
A3 3 ABDUCTORS 2. Place a band around your thighs. Lean your torso backwards,
SECONDS with your hands behind you on the side of the bench.
(LEANING
3. Move your knees in and out. Repeat this motion.
BACK)
 LOWER BODY WEIGHTED
EQUIPMENT: SET OF DUMBBELLS, BBR COTTON BAND & BOOTY BANDS

Move quickly between exercises in supersets (A1, A2 etc.) and have no longer than 90 seconds’ rest
between sets.

REPS/
SET SETS EXERCISE TEMPO DESCRIPTION
TIME
1. Hold the dumbbells by your side and step up
onto a platform/bench.
2. Move your left foot off the side and lower your
body into a shallow squat position on the left
DUMBBELL
A1 4 10 E/L 2020 side.
SIDE STEP UPS 3. Drive through your left heel and push your left
foot back onto the platform/bench. Your right
foot should remain planted throughout the
movement.

1.First start with placing the cotton band above

your knees.
2. Stand with your legs shoulder width apart and
COTTON BAND hold the dumbbells at your shoulders.
3. Bend your knees forward and allow your
A2 4 12 DUMBBELL 2020 hips to bend back as you lower into the squat
SQUATS position. Keep your back upright and chest out.
4. Push up through your heels while
straightening your hips and knees, until you are
standing in the start position.

1. First start with placing the cotton band above

your knees.
2.Tie a band above your knees and stand with
COTTON BAND your feet shoulder-width apart. You can place
B1 4 10 E/L LATERAL 1010 the band lower if you want more resistance.
WALKS 3. Bend your knees and hips slightly as you take
a step to the side.
4. Maintain your posture and take a few steps
before moving back to the other side.

1. First start with placing the cotton band above

your knees.
2. Lay down on the floor and roll the dumbbell
COTTON BAND so that it is flat on your hips. Place your feet just
outside shoulder width.
DUMBBELL
B2 4 12 2120 3. Extend your hips vertically through the bar,
GLUTE taking it up as high as it can go.
BRIDGES 4. Support the weight using your heels and
upper back. Squeeze your glutes once you
reach the top. Reverse the motion and return to
starting position. Repeat.

1. Place a band around your lower thighs. Stand

with your back straight and hold your hands at
your chest.
BANDED
C1 4 12 1111 2. Lower yourself into squat position until your
SQUAT PULSES thighs are parallel with the ground.
3. Move slightly up and down in a pulsing
motion, maintaining tension in your glutes.

1. Maintain a straight torso and lower yourself

into a squat.
2. As you go up, drive through your heels to
40 BANDED JUMP jump upwards. Stretch your legs and point your
C2 4 1010 toes as you jump.
SECONDS SQUATS
3. Keep your chin up and chest out as you jump.
Repeat.
 T U E S DAY : H I I T C A R D I O

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

TIME: 15 MINUTES. INTERVALS: 30 SECONDS ON/30 SECONDS OFF X 15 SETS

SET SETS REPS/TIME EXERCISE

A1 15 30 SECONDS ON/30 SECONDS REST SKIPPING

S TA B I L I T Y & S T R E N G T H W O R K
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Get into a face down position on the floor supporting your
upper body on your forearms. Your elbows should be bent at
90 degrees. Starting down on forearm so you need to raise
not lower.
30 2. Extend your legs straight out behind you, supporting them on
A1 4 PLANK RAISES your toes and balls of your feet.
SECONDS
3. Lower your left arm to rest on your left elbow, then repeat
on your right arm. Bring your left elbow back up and again
support your bodyweight on your left hand, then again on your
right hand. Repeat this movement.

1. Sit on the end of a bench with your knees pointing outwards

and toes on the floor.
30
A2 4 PLANK ROCKS 2. Place a band around your thighs. Lean your torso forwards.
SECONDS 3. With your hands out in front of you, move your knees in and
out. Repeat this motion.

1. Sit on the end of a bench with your knees pointing outwards

and toes on the floor.
30 RUSSIAN
A3 4 2. Place a band around your thighs. Lean your torso backwards,
SECONDS TWISTS with your hands behind you on the side of the bench.
3. Move your knees in and out. Repeat this motion.

1. Lay on your back and extend your arms straight behind your
head. Keep your feet together and extended in front of your
30 body.
A4 4 V SITS 2. Simultaneously lift your hands and feet to meet one another,
SECONDS
using your abdominals to lift your body.
3. Return to starting position in a controlled motion. Repeat.

1. Lay with your palms touching the floor at shoulder-width apart,

and your feet together.
30 PLANK SIDE 2. Keeping your feet together and hands stationary, jump your
A5 4 feet diagonally forwards, bringing your feet to the side of your
SECONDS TUCKS
chest.
3. Return to start position and repeat on the other side.

1. Lay flat on the floor, with your knees bent and feet flat on the
floor. Place your hands behind your head and curl your torso
upwards so that your shoulders are off the floor.
30 2. Raise your knees until your thighs are at a right angle to the
A6 4 BICYCLES floor and your calves are parallel to the floor. This is the start
SECONDS
position.
3. Simultaneously bring your left knee to your right elbow.
Alternate and repeat in a cycling motion.
 1. Lay flat on your back, with your feet positioned at shoulder
width apart. Hold your arms straight by your side.
30 2. Use your abdominals to slightly lift your torso, rotate to bring
A7 4 ANKLE TAPS your right hand to tap your right ankle.
SECONDS
3. Rotate to the other side to use your left hand to tap your left
ankle. Repeat.

1. Get into a face down position on the floor supporting your

upper body on your forearms. Your elbows should be bent at 90
degrees.
30
A8 4 PLANK TAPS 2. Extend your legs straight out behind you, maintaining a
SECONDS straight line and tight core.
3. Reach your right arm forwards to touch the floor, then place it
back to the start position. Repeat with your left arm.

1. Extend your legs fully and place your hands palms down, flat
on the floor beside you.
2. Keeping your feet together, draw your knees up towards your
30 REVERSE chest, until your thighs are at 90 degrees to the floor and your
A9 4 calves are parallel to it. This is the start position.
SECONDS CRUNCHES
3. Curl your hips up off the floor while bringing your knees
further towards your chest. In a controlled motion, return to start
position and repeat.

1. Lay flat on your back, with your arms and legs extended, and
hands underneath your glutes.
30 2. With your feet placed together, engage your core to lift your
A10 4 LEG RAISES legs until they are above your hips.
SECONDS
3. Slightly raise your lower back at the top of movement and
return to start position.
 W E D N E S DAY : L O W E R B O D Y S C U L P T I N G

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

CIRCUIT 1
EQUIPMENT: BBR ANKLE WEIGHTS

You will complete all exercises on your right leg, rest, and then complete all exercises on your left leg.
(4 sets of 30 seconds on each leg).
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Stand up straight with your torso upright.
2. Go down to a squat with your thighs parallel to the floor and
30 ANKLE WEIGHT
A1 4 back straight.
SECONDS SQUAT KICKS 3. As soon as you reach the bottom, kick out while standing up.
Alternate between your left and right leg.

1. Start by getting into a lunging position with your knees forming

30 ANKLE WEIGHT a right angle.
2. Using your heels and your glutes, push yourself up with your
A2 4 SECONDS REVERSE front leg until your body is upright.
E/L LUNGE HOPS 3. Without missing a beat, go straight into a one-legged hop and
back down to a lunge.

1. Get down on your hands and knees. Keep your shoulders and
30 hips parallel to your arms and knees.
ANKLE WEIGHT 2. Then, lift one leg off the floor and extend it backwards. Place
A3 4 SECONDS that leg to the side, away from your body.
UP AND OVERS
E/L 3. Bring it up and over to the other side, all the way past your
bent leg.

1. Lie down at the edge of a bench with only your shoulder blades
30 ANKLE WEIGHT supported. Keep your entire body aligned to it.
2. Bend your knees to form a right angle with your feet flat on the
A4 4 SECONDS SINGLE LEG HIP ground. Bring one leg up and place the ankle over your lap.
E/L THRUSTS 3. Then, push your hips up and drive your glutes up as high as you
can.

1. Lie down on the floor with your feet flat on the ground and
ANKLE WEIGHT your knees bent.
30 2. Lift one leg off the floor. Keep that leg stretched out and
SINGLE LEG
A5 4 SECONDS pointed forward.
GLUTE LIFT LEG 3. Drive your glutes up as high as they can go. Push your hips
E/L
RAISE out and raise the leg as high as you can. Bring it back down just
before touching the floor.

1. Lie, stomach down, on a bench with only your upper body

supported and your legs spread apart.
2. Without making touching the floor, bend your knees down
30 ANKLE WEIGHT
A6 4 with your hips lowered.
SECONDS FROG KICKS 3. Next, push your legs back until they’re now aligned with your
torso. Your knees should be pointed outwards, but your ankles
should be together.
 CIRCUIT 2
EQUIPMENT: BBR BOOTY BANDS

60 seconds on, 10 seconds transition time to move between exercises.

60 seconds rest after each set.

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Place the band around your legs just above the knee. Go down
to a squat but keep your straight.
60 BANDED HEEL
A1 4 2. Using your heels, jump up and bring both your heels together
SECONDS CLICKS mid-air.
3. Make sure to keep your torso upright during the jump.

1. Lay down on your side with your entire body completely facing
BANDED sideways. Place the band near your knees or around your
60
LAYING ankles.
A2 4 SECONDS 2. Bring the top leg up and raise it as far as you can.
LATERAL
E/L 3. Focus your attention straight ahead and make sure to use your
RAISES
core to keep your back straight.

1. Stand up straight with a band around your legs, just above the
BANDED knees. Maintain a tight core at all times.
60 2. Step forward with your right leg and bring your weight down.
A3 4 JUMPING Make sure your knees form a right angle as they bend.
SECONDS
LUNGES 3. From here, use your heels to jump up while simultaneously
switching legs. As you land, go straight into a lunging position.

1. Lay down on the floor and place your right foot just outside
shoulder width. Position your left foot close to your left glute
60 BANDED with a band around your lower thighs.
A4 4 SECONDS SINGLE LEG 2. Extend your hips vertically, driving your right leg as high as
E/L GLUTE RAISES possible.
3. Squeeze your glutes once you reach the top. Reverse the
motion and return to starting position. Repeat.
 T H U R S DAY : L O W E R B O D Y W E I G H T E D

G L U T E AC T I VAT I O N

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

EQUIPMENT: BBR BOOTY BANDS

30 seconds on, 10 seconds transition time to move between exercises.

60 seconds rest after each set.

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Place a band around your lower thighs. Position your feet wider
than shoulder width apart. Have your toes pointing out away
from your body.
30 BANDED SUMO
A1 3 2. Slowly lower yourself by bending your knees into a squat
SECONDS SQUAT PULSES position, while keeping a straight posture with your head up.
3. Continue down until your thighs are parallel with the ground
and pulse up and down in a controlled motion.

1. Place a band around your wrists and lower thighs. Lay face
down on a mat, with your arms fully extended above your head
and your legs fully extended behind you.
30 BANDED 2. Lift your chest, arms and legs off the floor by arching your back.
A2 3 Only the tops of your quads and your lower abdomen should be
SECONDS SUPERMANS
in contact with the floor.
3. Hold for a count of 2 while squeezing your abdominals. Return
to start position.

1. Lay down on the floor and place your feet just outside shoulder
width. Place a band on your thighs, just above the knee.
30 BANDED
A2 3 2. Extend your hips vertically and lift them as high as they can go.
SECONDS THRUST FLYES 3. Squeeze your glutes once you reach the top. Move your knees
in and out simultaneously.

LOWER BODY WEIGHTED

EQUIPMENT: SET OF DUMBBELLS & BBR COTTON BAND
Move quickly between exercises in supersets (A1, A2 etc.) and have no
longer than 90 seconds’ rest between sets.

REPS/
SET SETS EXERCISE TEMPO DESCRIPTION
TIME
1. Lay down on the floor and hold a dumbbell
flat on your hip. Place your left foot close to your
DUMBBELL glute and extend your right leg.
SINGLE 2. Extend your hips vertically, driving your right
A1 4 10 E/L 1110 leg as high as possible.
LEG GLUTE
3. Squeeze your glutes once you reach the
BRIDGES
top. Reverse the motion and return to starting
position. Repeat
 1. First start with placing the cotton band above
your knees.
2. Stand tall with a tight core and straight back.
COTTON BAND 3. Grasp the dumbbell in front of you with
DUMBBELL hands slightly wider than shoulder-width apart.
A2 4 12 2020 4. Bend your knees slightly and push your hips
ROMANIAN
back. Keep your arms extended and the barbell
DEADLIFTS
close to the body. Once you feel the contraction
in the back of your legs, slowly return to the
starting position.

1. Hold the dumbbells by your side and step up

onto a platform/bench.
2. Move your left foot off the side and lower your
body into a shallow squat position on the left
DUMBBELL
B1 4 10 E/L 2020 side.
SIDE STEP UPS 3. Drive through your left heel and push your
left foot back onto the platform/bench. Your
right foot should remain planted throughout
the movement.

1. Stand in a squatting position with the cotton

band around your legs. Place it on your lower
thighs, just above your knees.
COTTON BAND 2. Now, bring your knees close together without
B2 4 12 1010 letting them touch. Then, spread your knees out
ABDUCTORS
as far as you can.
3. Make sure your feet do not move from their
place and your torso is steady.

1. Stand straight with your feet shoulder width

apart and dumbbells by your sides. In one
smooth motion, squat down and place the
dumbbells down on the floor in front of your
feet.
DUMBBELL 2. Lean forward, so your weight is on your
C1 4 12 - hands, at the same time jumping your legs out
BURPEES
behind you until they are fully extended.
3. Jump your feet forward to just behind
your hands. Use an explosive motion to push
through your heels and return to the start
position.

1. First start with placing the cotton band above

your knees.
2. Stand with your back straight and place the
COTTON BAND dumbbell across your shoulders and grasp at
40
C2 4 DUMBBELL - shoulder width apart.
SECONDS 3. Lower yourself into squat position until your
SQUAT HOLD
thighs are parallel with the ground.
4. Pause and stay in this position for as long as
you can.
 F R I DAY : L I S S C A R D I O

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

30-45 MINUTE WALK (FASTED OPTIONAL)

S AT U R DAY : L O W E R B O D Y S C U L P T I N G

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

CIRCUIT 1
EQUIPMENT: BOOTY BANDS & BBR ANKLE WEIGHTS

**Keep your ankle weights on the entire time for circuit 1**
You will complete all exercises on your right leg, rest, and then complete all exercises on your left leg.
60 seconds rest after each set.

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Get down on your hands and knees. Place a band around your
legs, make sure it’s secured between your knee and the floor.
BANDED
A1 4 12 E/L 2. Then, lift one leg off the floor and extend it backwards,
DONKEY KICKS stretching the band with it.
3. Make sure to keep your knee slightly bent as you extend it.

1. Get down on your hands and knees. Keep your shoulders and
ANKLE WEIGHT hips parallel to your arms and knees.
2. With a slight bend in your knee, lift one leg off the floor and
A2 4 12 E/L DONKEY KICK extend it backwards.
PULSES 3. From here, lower and stretch your leg in a pulsing motion
without bringing the leg all the way to down.

1. Stand with your back straight while putting your weight on one
foot.
BANDED KICK 2. Keep your focus straight ahead and maintain your balance.
A3 4 12 E/L Place the band just above your knees.
BACKS
3. For the leg that isn’t supporting your weight, extend it
backwards until it is parallel to the floor and bring it back down.

1. Get down on your hands and knees. Keep your shoulders and
hips parallel to your arms and knees.
ANKLE WEIGHT 2. Then, lift one leg off the floor and stretch it out completely.
A4 4 12 E/L KICKBACK Make sure your knee is straight.
PULSES 3. Move this leg up higher than your back and bring it all the
way back down to the floor. Repeat this, but make sure you just
lightly tap your feet as it hits the floor.

1. Get down on your hands and knees. Keep your shoulders and
hips parallel to your arms and knees.
BANDED FIRE 2. Place the band around your legs above your knees to add
A5 4 12 E/L resistance.
HYDRANTS
3. Bring one leg up and slowly kick it sideways while the other leg
is in place. Bring it back down and repeat.

1. Get down on your hands and knees. Keep your shoulders and
ANKLE hips parallel to your arms and knees.
WEIGHT FIRE 2. Bring one leg up and slowly kick it sideways and keep the
A6 4 12 E/L other leg in place.
HYDRANTS
3. From here, move your leg up and down a few inches. Do this
PULSES
until the end of your set.
 CIRCUIT 2
EQUIPMENT: SET OF DUMBBELLS

60 seconds on, 10 seconds transition time to move between exercises.

60 seconds rest after each set.

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Hold the dumbbells at your shoulders, with feet shoulder width
DUMBBELL apart, and lower yourself into a squat.
60 2. As you reach the bottom of your squat, roll forward onto toes.
A1 4 SQUAT HEEL/ 3. Allow yourself back onto your heels, and drive through your
SECONDS
JUMP COMBO glutes to jump directly upwards. Ensure your chest remains
proud throughout all movements.

1. Stand with your back straight and rest the dumbbells on your
shoulders.
60 DUMBBELL 2. Lower yourself into squat position until your thighs are parallel
A2 4 with the ground.
SECONDS SQUAT PULSES
3. Move up and down slightly in a pulsing motion, maintaining
tension in your glutes.

1. Stand straight with your feet together and hands by your side.
2. Jump your feet to outside shoulder-width and lower yourself
60
A3 4 POP SQUATS into a squat. Raise your hands to your chest as you squat.
SECONDS 3. Land with your feet together and arms by your side. Lower
yourself into a squat in this position and repeat.

1. Lay face down on a bench, with your hands gripping the

underside of the bench for stability.
2. Press the soles of your feet together, with your knees wide
60
A4 4 FROG KICKS apart.
SECONDS 3. Begin with your feet close to your glutes, and extend your feet
upwards and outwards, contracting your glutes. Return to start
position and repeat.

S U N DAY : R E S T & R E CO V E R Y
 WEEK 5 + 6
Breakdown
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

HIT CARDIO
LOWER LOWER LOWER LOWER
& HIIT REST &
BODY BODY BODY BODY
STABILITY & CARDIO RECOVERY
WEIGHTED SCULPTING WEIGHTED SCULPTING
STRENGTH

M O N DAY : L O W E R B O D Y W E I G H T E D

G L U T E AC T I VAT I O N

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

EQUIPMENT: BBR BOOTY BANDS

30 Seconds on, 10 seconds transition time to move between exercises.

60 Seconds rest after each set.

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. . Lay down on the floor and place your feet just outside
shoulder width. Place a band on your thighs, just above the knee.
30 BANDED
A1 3 2. Extend your hips vertically and lift them as high as they can go.
SECONDS THRUST FLYES 3. Squeeze your glutes once you reach the top. Move your knees
in and out simultaneously.

1. Place a band around your lower thighs.

30 BANDED 2. Maintain a straight torso and lower yourself into squat position.
A2 3 3. When you reach a 90-degree angle, drive through your glutes
SECONDS SQUATS
to return to start position.

1. Place the band just above your knees. Begin the movement by
stepping forward with your left foot.
BANDED 2. Drop your back right knee towards the floor and keep your left
30
A2 3 WALKING knee bent. Drive yourself up and take a step forward with your
SECONDS right foot.
LUNGES
3. Your left knee will go towards the floor and you’ll bend the
right knee. Continue this back and forth pattern.
 LOWER BODY WEIGHTED
EQUIPMENT: SET OF DUMBBELLS & BBR COTTON BAND

Move quickly between exercises in supersets (A1, A2 etc.) and

have no longer than 90 seconds’ rest between sets.

REPS/
SET SETS EXERCISE TEMPO DESCRIPTION
TIME
1. Go into a sumo stance while holding a
dumbbell in front of you with your arms
stretched down.
DUMBBELL 2. Lower yourself to a squatting position until
A1 4 12 2020 your thighs are parallel to the floor.
SUMO SQUATS
3. Keeping your back straight and head up, push
through your heels to go back to the starting
position.

1. Place the cotton band around your lower

thighs. Stand with your back straight and hold
your hands at your chest.
COTTON BAND
A2 4 12 1111 2. Lower yourself into squat position until your
SQUAT PULSES thighs are parallel with the ground.
3. Move slightly up and down in a pulsing
motion, maintaining tension in your glutes.

1. Place your feet outside shoulder width and

focus your weight entirely on your heels.
2. Maintaining a straight back and proud chest,
DUMBBELL
B1 4 10 E/L 2020 move your left knee beyond your left foot,
SWAY SQUATS shifting your bodyweight to your left glute.
3. Move back to a central position and repeat on
the right side.

1.First start with placing the cotton band above

your knees.
2. Position your feet slightly less than shoulder
COTTON BAND width apart and hold the dumbbells in front of
DUMBBELL you.
B2 4 12 2020 3. Keep your legs straight and bend forward at
GOOD
the hips. Continue bending forward until you
MORNINGS
feel a mild stretch in your hamstrings.
4. Return to the starting position by
straightening from the hips. Repeat.

1. Sit on a padded surface with your legs out

in front of you and your knees bent. Hold the
dumbbells on your hips and place the cotton
COTTON BAND band around your knees.
2. Focusing the tension in the glutes, raise your
C1 4 12 DUMBBELL HIP 2120 hips skyward, moving the dumbbells up with
THRUSTS you.
3. Pause at the top of the movement, then
slowly lower yourself to the starting position.
Repeat.

1. First start with placing the cotton band above

your knees.
2. Stand straight and bring your feet just
outside shoulder width, with your toes pointing
40 COTTON BAND outwards.
C2 4 - 3. Squat down by bending at the knees and
SECONDS FROG JUMPS
driving your hips back. The tips of your fingers
should touch the ground as you lower yourself.
4. Drive through your heels and leap forwards
and repeat the above.
 T U E S DAY : H I I T C A R D I O

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

EQUIPMENT: BBR SKIPPING ROPE

Time: 20 minutes. Intervals: 30 seconds on/30 seconds off x 20 sets

SET SETS REPS/TIME EXERCISE

A1 15 30 SECONDS ON/30 SECONDS REST SKIPPING

S TA B I L I T Y & S T R E N G T H W O R K
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Position yourself on your hands and knees, both at shoulder-
width apart.
30
A1 4 VACUUMS 2. While maintaining a straight spine, suck your belly button
SECONDS towards your spine.
3. Continue controlled breathing in this position.

1. Place your hands and feet on the floor at shoulder width apart,
in a push up position.
30 MOUNTAIN
A2 4 2. Bring your left knee to your right arm. Return to starting
SECONDS CLIMBERS position, then alternate legs.
3. Repeat this movement, maintaining a straight torso.

1. Get into a face down position on the floor supporting your

upper body on your forearms. Your elbows should be bent at 90
degrees.
30
A3 4 PLANK 2. Extend your legs straight out behind you, supporting them on
SECONDS your toes and balls of your feet.
3. Keep your body in a straight line by tightening your abdominal
and oblique muscles.

1. Lay on your side, with your left shoulder, knee and foot
OBLIQUE touching the floor.
30 2. Place your right hand behind your head and extend your left
A4 4 CRUNCHES arm directly in front of you.
SECONDS
(RIGHT) 3. Engage your core, lifting your right elbow towards your right
hip. Return to starting position and repeat.

1. Lay on your side, with your right shoulder, knee and foot
OBLIQUE touching the floor.
30 2. Place your left hand behind your head and extend your right
A5 4 CRUNCHES arm directly in front of you.
SECONDS
(LEFT) 3. Engage your core, lifting your left elbow towards your left hip.
Return to starting position and repeat.

1. Sit with your glutes on the floor, and palms positioned slightly
behind your glutes.
2. Place your knees and feet together. Extend your legs outwards
30 MODIFIED V
A6 4 as your shift your torso backwards onto your hands.
SECONDS SITS 3. Simultaneously bring both your torso and knees together
to meet. Your feet should stay suspended throughout the
movement.
 1. Lay flat on your back, with your arms and legs extended, and
hands underneath your glutes.
30 2. With your feet placed together, engage your core to lift your
A7 4 LEG RAISES legs until they are above your hips.
SECONDS
3. Slightly raise your lower back at the top of movement and
return to start position.

1. Get into a face down position on the floor supporting your

upper body on your forearms. Your elbows should be bent at 90
degrees.
2. Extend your legs straight out behind you, supporting them on
30
A8 4 PLANK RAISES your toes and balls of your feet.
SECONDS 3. Lower your left arm to rest on your left elbow, then repeat on
your right arm. Bring your left elbow back up and again support
your bodyweight on your left hand, then again on your right
hand. Repeat this movement.

1. Extend your legs fully and place your hands palms down, flat
on the floor beside you.
2. Keeping your feet together, draw your knees up towards your
30 REVERSE chest, until your thighs are at 90 degrees to the floor and your
A9 4 calves are parallel to it. This is the start position.
SECONDS CRUNCHES
3. Curl your hips up off the floor while bringing your knees
further towards your chest. In a controlled motion, return to start
position and repeat.

1. Sit with your legs crossed, torso upright and hold your hands at
your chest.
2. Raise your ankles off the floor slightly and slightly bend your
30 RUSSIAN
A10 4 knees up towards you.
SECONDS TWISTS 3. In a smooth motion, turn your torso to the left and lower your
hands to the floor. Return to start position and repeat on the
other side.
 W E D N E S DAY : L O W E R B O D Y S C U L P T I N G

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

CIRCUIT 1
EQUIPMENT: BBR ANKLE WEIGHTS

You will complete all exercises on your right leg, rest, and then complete all exercises on your left leg.
(4 sets of 40 seconds on each leg)
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Lie down on your stomach with your toes pointed down. Start
30 ANKLE WEIGHT with your legs together.
2. Next, move one leg up and sideways. Tap it on the floor then
A1 4 SECONDS EXTENDED TOE bring it back to the centre.
E/L TAPS 3. Make sure your legs are spread apart and avoid lifting so high
that your spine curves.

1. Get down on your hands and feet. Focus your attention on

30 maintaining balance.
ANKLE WEIGHT
A2 4 SECONDS 2. Left one leg up and to do a sideways kick. Make sure this leg is
LATERAL KICKS straight the entire time.
E/L
3. Careful not to snap your legs too fast to avoid getting hurt.

1. Get down on your hands and knees. Keep your shoulders and
30 ANKLE hips parallel to your arms and knees.
2. Bring one leg up and slowly kick it sideways. Keep the other
A3 4 SECONDS WEIGHT FIRE leg in place. Bring it back down and repeat.
E/L HYDRANTS 3. Don’t forget to tighten your core to keep your back straight and
supported.

30 1. Get down on your hands and knees. Keep your shoulders and
ANKLE WEIGHT hips parallel to your arms and knees.
A4 4 SECONDS 2. Then, lift one leg off the floor and extend it backwards.
DONKEY KICKS
E/L 3. Make sure to keep your knee slightly bent as you extend it.

ANKLE WEIGHT 1. Lie down on your stomach with your toes pointed down.
30 2. Then, slowly lift your lower legs up by your hips.
A5 4 DOUBLE GLUTE 3. Make sure your legs are spread apart and avoid lifting so high
SECONDS
LIFTS that your spine curves.

1. Lie, stomach down, on a bench with only your upper body

supported and your legs spread apart.
2. Without making touching the floor, bend your knees down
30 ANKLE WEIGHT
A6 4 with your hips lowered.
SECONDS FROG KICKS 3. Next, push your legs back until they’re now aligned with your
torso. Your knees should be pointed outwards, but your ankles
should be together.
 CIRCUIT 2
EQUIPMENT: BBR BOOTY BANDS

60 seconds on, 10 seconds transition time to move between exercises.

60 seconds rest after each set.

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Stand with your feet at shoulder distance apart and a band
BANDED around your lower thighs.
60
A1 4 SQUAT SIDE 2. Bend at your hips to lean your torso slightly forwards. Step your
SECONDS left foot to the left and lower yourself into a squat.
STEPS
3. Return to start position and squat. Alternate legs and repeat.

1. Lie down at the edge of a bench with only your shoulder blades
supported. Place your focus on your core.
60 BANDED HIP 2. Bend your knees to a 90-degree angle with your feet flat on
A2 4 the ground.
SECONDS THRUSTS
3. Then, push your hips up and drive your glutes up as high as you
can. Control your breathing during this exercise.

1. Lie down at the edge of a bench with only your shoulder blades
BANDED supported. Bend your knees with your midriff parallel to the floor.
60 2. Then, push your hips up and drive your glutes up as high as you
A3 4 HIP THRUST can. Control your breathing during this exercise.
SECONDS
PULSES 3. Pulse your hips up and down by around an inch before
lowering it completely.

1. Place a band around your lower thighs. Stand with your back
straight and hold your hands at your chest.
60 BANDED
A4 4 2. Lower yourself into squat position until your thighs are parallel
SECONDS SQUAT HOLD with the ground.
3. Pause and stay in this position for as long as you can.
 T H U R S DAY : L O W E R B O D Y W E I G H T E D

G L U T E AC T I VAT I O N

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

EQUIPMENT: BBR BOOTY BANDS

30 seconds on, 10 seconds transition time to move between exercises.

60 seconds rest after each set.

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Stand in a squatting position with a band around your legs.
Place it on your lower thighs, just above your knees.
30 BANDED 2. Now, bring your knees close together without letting them
A1 3 touch. Then, spread your knees out as far as you can.
SECONDS ABDUCTORS
3. Make sure your feet do not move from their place and your
torso is steady.

1. Stand up straight with a band around your legs, just above the
knees. Maintain a tight core at all times.
BANDED 2. Step forward with your right leg and bring your weight down.
30
A2 3 ALTERNATING Make sure your knees form a right angle as they bend.
SECONDS 3. Continue lowering your body until your left knee is nearly
LUNGES
touching the floor. Return to starting position and switch with
the other leg.

1. Stand with your feet at shoulder width apart and your toes
pointing forward.
30 BANDED DEEP
A2 3 2. Do a deep squat and go as low as you can without moving
SECONDS SQUATS your knees past your toes.
3. Drive through your heels and return to start position.

LOWER BODY WEIGHTED

EQUIPMENT: SET OF DUMBBELLS, BBR COTTON BAND & BOOTY BANDS

Move quickly between exercises in supersets (A1, A2 etc.) and have no longer than
90 seconds’ rest between sets.

REPS/
SET SETS EXERCISE TEMPO DESCRIPTION
TIME
1. Sit on a padded surface with your legs out
in front of you and your knees bent. Hold the
dumbbells on your hips and place the cotton
COTTON BAND band around your knees.
DS 15, 12, 2. Focusing the tension in the glutes, raise your
A1 4 DUMBBELL HIP 2120 hips skyward, moving the dumbbells up with
10
THRUSTS you.
3. Pause at the top of the movement, then
slowly lower yourself to the starting position.
Repeat.
 1. Place the cotton band around your lower
thighs. Stand with your back straight and hold
your hands at your chest.
COTTON BAND
A2 4 12 1111 2. Lower yourself into squat position until your
SQUAT PULSES thighs are parallel with the ground.
3. Move slightly up and down in a pulsing
motion, maintaining tension in your glutes.

1. Stand with your back straight while putting

your weight on one foot.
2. Keep your focus straight ahead and maintain
BANDED KICK your balance. Place the band just above your
B1 4 10 E/L 1110 knees.
BACKS
3. For the leg that isn’t supporting your weight,
extend it backwards until it is parallel to the
floor and bring it back down.

1. First start with placing the cotton band above

your knees.
2. Stand straight and bring your feet just
outside shoulder width, with your toes pointing
COTTON BAND outwards.
B2 4 12 1010 3. Squat down by bending at the knees and
FROG JUMPS
driving your hips back. The tips of your fingers
should touch the ground as you lower yourself.
4. Drive through your heels and leap forwards
and repeat the above.

1.First start with placing the cotton band above

your knees.
2. Stand with your legs shoulder width apart
COTTON BAND and hold the dumbbells at your shoulders.
3. Bend your knees forward and allow your
C1 4 12 DUMBBELL 3020 hips to bend back as you lower into the squat
SQUATS position. Keep your back upright and chest out.
4. Push up through your heels while
straightening your hips and knees, until you are
standing in the start position.

1. First start with placing the cotton band above

your knees.
2. Lay down on the floor and place your feet just
outside shoulder width.
COTTON 3. Extend your hips vertically and lift them as
40
C2 4 BAND GLUTE high as they can go.
SECONDS 4. Support your bodyweight using your heels
BRIDGES
and upper back. Squeeze your glutes once you
reach the top. Reverse the motion and return to
starting position. Repeat.
 F R I DAY : H I I T C A R D I O

G L U T E AC T I VAT I O N

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

EQUIPMENT: BBR SKIPPING ROPE & BBR COTTON BAND

45 seconds on, 10 seconds transition time to move between exercises.

60 seconds rest after each set.

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Position your feet outside shoulder width apart, with your toes
and knees pointing outwards. Lean your torso forwards and place
45 your elbows inside your knees.
A1 6 HALF BURPEES 2. In a smooth motion, place both palms on the ground, and
SECONDS
extend your legs straight behind you into a push up position.
3. Jump your legs and arms back to start position. Repeat.

1. Begin with both hands placed on the ground at shoulder-

width apart.
2. Place your feet straight behind you while you tighten your abs
45 and engage your hips. Your hips should not dip or elevate too
A2 6 PUSH UPS high during the movement.
SECONDS
3. Slowly lower yourself towards the floor. Once your upper arms
are parallel with the floor, pause, and return to the starting
position.

1. Make sure that the length of the rope is adjusted. When you
divide it by stepping on it with one foot, it should reach your
armpits.
45 2. Bend your arms with your hands just slightly above your
A3 6 SKIPPING waist. Make sure to swing with your wrist and not your arms or
SECONDS
shoulders.
3. Jump on the balls on your feet. Your heels shouldn’t touch the
ground.

1. Stand behind a box, with your back straight and knees slightly
bent. Position your hands at your chest.
2. Bend your knees to lower yourself, and drive through your
45
A4 6 BOX JUMPS heels to jump forwards onto the box. Lower your arms to your
SECONDS sides as you jump.
3. Carefully land on the box and jump backwards to starting
position. Repeat.

1. Place your hands on the edges of a stable box or bench. Bend

at the waist and keep a slight bend in your knees.
2. Explosively jump over the bench, launching your body to the
45
A5 6 BENCH HOPS opposite side of the bench. Land on both feet and keep your core
SECONDS tight.
3. As your feet touch the floor, jump again to start position in a
controlled motion.

1. First start with placing the cotton band above your knees.
2. Stand straight and bring your feet just outside shoulder width,
with your toes pointing outwards.
45 COTTON BAND 3. Squat down by bending at the knees and driving your hips
A6 6 back. The tips of your fingers should touch the ground as you
SECONDS FROG JUMPS
lower yourself.
4. Drive through your heels and leap forwards and repeat the
above.
 S AT U R DAY : L O W E R B O D Y S C U L P T I N G

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

CIRCUIT 1
EQUIPMENT: BBR ANKLE WEIGHTS

You will complete all exercises on your right leg, rest, and then complete all exercises on your left leg.
60 seconds rest after each set.

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Get down on your hands and knees. Keep your shoulders and
hips parallel to your arms and knees.
ANKLE WEIGHT 2. Then, lift one leg off the floor and extend it backwards. Place
A1 4 12 E/L that led to the side, away from your body.
UP AND OVERS
3. Bring it up and over to the other side, all the way past your
bent leg.

1. Stand up straight with your torso upright.

2. Go down to a squat with your thighs parallel to the floor and
ANKLE WEIGHT
A2 4 12 E/L back straight.
SQUAT KICKS 3. As soon as you reach the bottom, kick out while standing up.
Alternate between your left and right leg.

1. Lay down on your side with your entire body completely facing
ANKLE WEIGHT sideways.
LAYING 2. Bring the top leg up and perform a kick sideways. Since you’re
A3 4 12 E/L positioned sideways, this will look like a vertical kick.
LATERAL
3. Focus your attention straight ahead and make sure to use your
RAISES
core to keep your back straight.

1. Get down on your hands and feet. Focus your attention on

maintaining balance.
ANKLE WEIGHT
A4 4 12 E/L 2. Lift one leg up and to do a sideways kick. Make sure this leg is
LATERAL KICKS straight the entire time.
3. Careful not to snap your legs too fast to avoid getting hurt.

1. Start by getting into a lunging position with your knees forming

ANKLE WEIGHT a right angle.
2. Using your heels and your glutes, pull yourself up with your
A5 4 12 E/L REVERSE front leg until your body is upright.
LUNGE HOPS 3. Without missing a beat, go straight into a one-legged hop and
back down to a lunge.

1. Lie, stomach down, on a bench with only your upper body

supported and your legs spread apart.
2. Without making touching the floor, bend your knees down
ANKLE WEIGHT
A6 4 12 E/L with your hips lowered.
FROG KICKS 3. Next, push your legs back until they’re now aligned with your
torso. Your knees should be pointed outwards, but your ankles
should be together.
 CIRCUIT 2
EQUIPMENT: SET OF DUMBBELLS

60 seconds on, 10 seconds transition time to move between exercises.

60 seconds rest after each set.

REPS/
SET SETS EXERCISE DESCRIPTION
TIME
1. Hold the dumbbells by your side. Take one step to the side
DUMBBELL with your right leg.
2. Bend your right knee and take another step out with your left
60 ALTERNATING
B1 4 leg. Maintain your balance and shift your bodyweight onto your
SECONDS CURTSY right side.
LUNGES 3. Step back and bring your right leg behind your left, shifting
your bodyweight. Alternate and repeat.

1. Maintain a straight torso and lower yourself into squat position.

60 2. When you reach a 90-degree angle, drive through your glutes
B2 4 JUMP SQUATS to jump upwards.
SECONDS
3. Keep your chin up and chest out as you jump. Repeat.

1. Place your feet wide apart and focus your weight entirely on
your heels. Hold the dumbbells at your shoulders.
60 DUMBBELL 2. Maintaining a straight back and proud chest, move your left
B3 4 knee beyond your left foot, shifting your bodyweight to your left
SECONDS SWAY SQUATS
glute.
3. Move back to a central position and repeat on the right side.

1. Hold the dumbbells by your side and maintain a straight torso.

Begin the movement by stepping forward with your left foot.
DUMBBELL 2. Drop your back right knee towards the floor and keep your left
60
B4 4 WALKING knee bent. Drive yourself up and take a step forward with your
SECONDS right foot.
LUNGES
3. Your left knee will go towards the floor and you’ll bend the
right knee. Continue this back and forth pattern.

S U N DAY : R E S T & R E CO V E R Y