INTERMEDIATE WEEK 5

BOOTY BUILDING PROGRAM DAY 1

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

DISH BICYCLES FIRE HYDRANTS (STRAIGHT LEG)

REPS: 12
JUMPING HOPSCOTCH
30 SECONDS REPS: 5
1 Start in the dish hold shape with hands 1 Begin exercise on hands and one knee, 1 Begin the exercise standing tall with
interlocked behind your head with the opposite leg stretched out to your feet together
2 Lift your chest and right elbow to your the side in line with your hips 2 Jump forwards and squat down until
left knee, keeping the right leg straight 2 Push out of your shoulders to engage your thighs are parallel to the ground
3 Slowly return to the dish shape before your back and engage your core 3 Jump forwards and bring your feet
repeating on the other side - this is 1 3 Lift your extended leg as high as back together as you land
rep possible while maintaining hip stability 4 Repeat as fast as possible, ensuring
and core tension - pause at the top you maintain core engagement
4 Slowly lower your leg, but stop just
before the ground and raise it again for
the next rep

CIRCUIT 2 | Duration: 15 minutes continuous | Rest: 30 seconds after circuit is complete

REVERSE PLANK SINGLE LEG SQUATS SWITCH JUMPS

20 SECONDS REPS: 5 30 SECONDS
1 Begin exercise sitting on the mat with 1 Stand tall in front of a bench with one 1 Lunge forwards and sink down to
your upper body slightly back and your leg held in front of you, torso slightly 90-degrees
hands directly beneath your shoulders, forward and hands together 2 Explosively drive through your front
with your fingers facing your feet 2 Push your hips back and bend your heel to jump
2 Push through your shoulders and lift knee, slowly lowering your leg until 3 Whilst in the air, switch feet positions
your hips so there is a straight line you are sitting on the bench - keep 4 Control your landing while maintaining
from shoulders to toes ankle, knee and hip in a line momentum for the next repetition
3 Ensure your core is activated, arms 3 Push back up to the top by only using
remain straight and glutes are the leg on the ground, ensuring your
engaged - hold this position for the hips stay level and driving through the
suggested amount of time heel

BOOTY BUILDING PROGRAM DAY 1

 INTERMEDIATE WEEK 5

BOOTY BUILDING PROGRAM DAY 2

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

SUICIDE SPRINTS PUSHUP ARCS SPEED SKATERS

45 SECONDS REPS: 10 30 SECONDS
1 Set out 4 cones, or use 4 points 1 Start in a pushup position with your 1 Hop to your right, landing softly on
approximately 10 yards apart shoulders directly above your wrists, your right foot. As you are landing,
2 Sprint to the first point, touch the and maintain this position throughout slowly bend your right knee and take
ground, then sprint back to the start 2 Slowly take 1 leg out to the side as your left leg behind you
3 This time sprint to the second point, far as you can, while keeping it at hip 2 Jump out of your right leg and this
touch the ground and sprint back to the height - hold here for 2 seconds time land on your left leg. Alternate
start. Repeat until you reach the last 3 Slowly return back to the pushup quickly, but control each landing and
point - this is 1 rep position and repeat for the same leg - use your arms
4 Make sure you are sprinting and not avoid twisting your hips 3 As you get faster, it should look like
jogging you are speed skating

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

YOU YOU
WILL NEED: WILL NEED:
DUMBBELLS DUMBBELLS

SIDE LUNGES SUMO SQUAT PULSES JUMP ROPE

REPS: 10 30 SECONDS 20 SECONDS
1 Holding a single dumbbell against your 1 Stand with your feet turned out to 1 Keep your feet close together and
chest, take a large step to one side 45-degrees and wider than shoulder- bounce on the balls of your feet
and sink down until your knee is at width. Hold a single dumbbell against 2 Jump as fast as possible - this is a high
90-degrees your chest intensity cardio exercise
2 Make sure the ankle, knee and hip 2 Pushing your hips back, and bending
of the bending leg stay in a line - the
at the knees, sink to 90-degrees. Make
other leg stays straight and only acts
for balance sure you keep your back strong and
3 Push back to the starting position using concentrate the weight through your
only the bent leg, ensuring your chest heels and big toe
stays up 3 Slowly pulse up and down through this
4 Repeat for the opposite leg - both position for the required amount of time,
sides is 1 rep controlling each pulse with your knees

BOOTY BUILDING PROGRAM DAY 2

 INTERMEDIATE WEEK 5

BOOTY BUILDING PROGRAM DAY 3

ENDURANCE CHALLENGE
HOLD EACH EXERCISE FOR AS LONG AS POSSIBLE, THEN MOVE ONTO THE NEXT ONE

ARABESQUE HOLD
HOLD FOR AS LONG AS POSSIBLE
1 With your right leg straight behind you, lower your upper body until
there is a straight line from your right foot to your hands, with your
arms out straight
2 Maintain a slight bend in your left knee and control your balance with
your left glute - hold this position
3 Switch sides once you have held it for as long as possible

WALL HANDSTAND
HOLD FOR AS LONG AS POSSIBLE
1 Lunge forwards and with your arms straight, place your arms about a
foot away from the wall
2 Kick one leg up until it touches the wall, allowing the other leg to
follow - squeeze them together
3 Squeeze the floor with your hands, engage your glutes and squeeze
your core muscles to keep your ribs in. Ensure your arms stay
straight, gaze at your fingertips and remember to breathe
4 To come down, lower 1 foot at a time to the floor
5 If this is too difficult, have a workout buddy help by placing your feet

PLANK
HOLD FOR AS LONG AS POSSIBLE
1 Begin exercise with forearms and feet on the ground, ensuring that
you are pushing through your shoulders with your core activated and
your glutes squeezed
2 Hold this position for as long as possible

TUCK JUMPS
AS MANY REPS AS POSSIBLE IN 1 MINUTE
1 With your arms up, jump as high as possible, bringing your knees up
to your chest at the top
2 Control the landing using your leg muscles and repeat as fast as
possible
3 Bring your knees up to your chest, not the other way around - avoid
leaning forwards

BOOTY BUILDING PROGRAM DAY 3

 INTERMEDIATE WEEK 5

BOOTY BUILDING PROGRAM DAY 4

WARM UP | Duration: 10-15 minutes | Light Cardio + Dynamic Stretches
CARDIO CIRCUIT: Repeat 5 times | Rest: 30 seconds slow walk

LONG JUMP + SQUAT JUMP +

SWITCH JUMPS
REPS: 5
1 Using your arms, swing to generate
power and perform a long jump
covering as much distance as possible
2 Upon landing, immediately perform a
squat jump getting as high as possible.
When you land, maintain your
momentum and move straight into a
switch jump
3 Perform another switch jump
immediately after, then jump and bring
your feet together ready for another
long jump - this is 1 rep

RUN/BRISK WALK
5 MINS
1 Either run or walk at a brisk pace so
that you would find it difficult to have a
conversation
2 Continue at this pace for the required
amount of time
3 If this pace becomes too difficult,
slow down and walk until you feel
comfortable to pick up the pace again

BOOTY BUILDING PROGRAM DAY 4

 INTERMEDIATE WEEK 5

BOOTY BUILDING PROGRAM DAY 5

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

YOU YOU YOU

WILL NEED: WILL NEED: WILL NEED:
DUMBBELLS DUMBBELLS DUMBBELLS

THRUSTERS SINGLE LEG DEADLIFT DUMBBELL LEG RAISES REPS: 10

REPS: 20 REPS: 10
1 With the dumbbells resting on your 1 Lift your right leg straight behind you 1 Lay on your back holding dumbbells
shoulders, squat down to about as you lower your upper body towards straight above your shoulders
45-degrees the floor, holding a dumbbell in each 2 Engage your core and while keeping
2 Push back up and use the power from hand. There should be a straight line your legs straight, lift your legs
your squat to press the dumbbells up from your shoulders to your right foot towards the dumbbells, pausing at the
2 Pause at the bottom for a second
3 Slowly lower the dumbbells and top
before hinging from your hips to come
repeat, making the movement as 3 Slowly lower your legs stopping them
back up to the top
continuous as possible 3 Control the entire movement with your just before the ground and repeat for
left glute, ensure core engagement the next rep - ensure the dumbbells
and avoid twisting stay as still as possible
4 Repeat for the other leg once you have
completed all your reps

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

YOU
WILL NEED:
DUMBBELLS

HIP THRUSTS ELEVATED SPLIT SQUAT BOX JUMPS

REPS: 10 REPS: 10 REPS: 10
1 Place your shoulders on a bench with 1 With a dumbbell in each hand, place 1 1 Start with both feet shoulder width
your knees at 90-degrees foot on a bench behind you, so the ball apart
2 Push your hips up as high as possible of your foot is supported. Ensure your 2 Jump as high as possible landing safely
and squeeze your glutes and core feet are parallel and slightly narrower on the box
muscles - hold for 1-2 seconds than hip-width 3 Step back down to the ground,
3 Slowly lower to the bottom ensuring 2 Bend your front knee to 90-degrees as controlling your landing and repeat the
you maintain core and glute you lower your back knee towards the exercise
engagement floor
3 Push through your front foot to return
to the starting position, ensuring your
chest stays tall

BOOTY BUILDING PROGRAM DAY 5

 INTERMEDIATE WEEK 5

BOOTY BUILDING PROGRAM DAY 6

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

STRAIGHT LEG CLAMS TUCK UPS

REPS: 12
PAUSED SQUAT JUMPS
REPS: 10 REPS: 10
1 Begin lying on your side, with your 1 Start in the dish hold shape with arms 1 Squat down until your thighs are
shoulders, hips and ankles in a straight straight in front of you parallel to the ground - pause for 5
line. Your top leg is straight while the 2 Using your abs, lift your chest and seconds
bottom knee is bent to 90-degrees knees simultaneously so that you are 2 Explosively jump as high as possible,
2 Lift your top leg as high as possible almost in a tuck shape fully extending your whole body, whilst
without twisting your hips - hold at the 3 Slowly lower to the dish shape and maintaining body tension
top for 2 seconds hold for 1 second before starting the 3 Control your landing and go straight
3 Slowly lower back to the starting next rep into the next 5 second hold
position, controlling through your glute. 4 Make the tuck up as smooth as
If you can’t feel your glute working, possible to maximize core engagement
slightly internally rotate your top foot

CIRCUIT 2 | Duration: 15 minutes continuous | Rest: 30 seconds after circuit is complete

SIDE PLANK LEG RAISE SINGLE LEG BRIDGE PULSES SIDE TO SIDE FROGGERS
20 SECONDS 20 SECONDS
15 SECONDS
1 Begin by supporting your weight on 1 Lift your hips up as high as possible 1 Start in a pushup position with your
your forearm and foot - your feet forming a straight line from your shoulders directly above your wrists
should be together with your hips up, shoulders to your knee 2 Jump your feet towards your left hand,
making a straight line from foot to 2 Squeeze your glutes and pulse through then immediately jump your feet back
shoulder this position using your glute to the pushup position, ensuring you
2 While maintaining the side plank 3 Slowly lower and repeat for the maintain strong core engagement and
shape, raise your top leg as high as other leg a straight back
possible without twisting your hips 3 Next, jump your feet towards your
3 Hold for 1 second at the top before right hand, alternating sides each time.
slowly lowering and performing
Repeat as fast as possible as this is a
another rep. Once you have completed
high intensity cardio exercise
all reps, switch sides

BOOTY BUILDING PROGRAM DAY 6

 INTERMEDIATE WEEK 5

BOOTY BUILDING PROGRAM DAY 7

THIS IS AN OPTIONAL YOGA SEQUENCE - Transition from one pose to the next
REPEAT SEQUENCE 2-3 TIMES

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

COW POSE ARMS EXTENDED PUPPY POSE WHEEL POSE

SETS: 1 SETS: 1 SETS: 1
30-60 SECONDS 30-60 SECONDS 30-60 SECONDS
1 Sit down in any comfortable seated posture 1 Move onto all fours, your knees stacked 1 Lie down on your back. Bend the knees and
where you can keep your spine straight under your hips and wrists under your rest the soles of your feet on the mat as close
2 Inhale and place your right hand on your shoulders to the glutes as possible
back, palm facing your back 2 Keeping the legs where they are, walk 2 Rest the palms under your shoulders,
3 Exhale and bring your left hand on your back forward with your hands fingertips facing you
and clasp the fingers of your right hand 3 Gently rest the forearms on the floor with 3 Inhale and press down into the palms as you
4 Roll back your shoulders, down and away your palms flat on the floor lift the hips up off the floor
from the ears, to open them up 4 Lift your pelvis up while chest moves closer 4 On the next inhale, lift your torso and crown
5 Hold the posture for 30 seconds to the floor of the head off the floor, straightening your
6 Release your hands and switch sides 5 Gazing at a point in front of you and breathing arms and keeping the legs parallel
deeply, hold the posture for 60 seconds 5 Hold the posture, relaxing your neck and
6 Inhale and come back to the starting position staring at your hands, for 30 seconds
6 Exhale and release slowly. Repeat once more

WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT WEIGHT: BODY WEIGHT

FOREARM PLANK DOLPHIN POSE UPWARD FACING DOG

SETS: 1 SETS: 1 SETS: 1
30-60 SECONDS 30-60 SECONDS 30-60 SECONDS
1 Once you complete the Wheel Pose, roll to 1 From forearm plank, tuck your toes and lift 1 From Dolphin pose, lower onto your stomach
your right and lie down on your abdomen your knees off the mat, pushing the hips and rest the palms at chest level. Stack your
2 Stretch out your legs as wide as your hips, to the ceiling wrists beneath the shoulders, hugging the
and tuck your toes so that the balls of the 2 Keep lifting the hips to the ceiling while elbows as close as possible to your torso
feet are pressing firmly into the floor lengthening the spine and balancing 2 Inhale, push your palms into the floor, straighten
3 Bend your elbows and place the forearms on yourself on the tips of your toes the elbows, and lift your head and torso off the
the floor, palms resting on the floor so your 3 Keep the knees slightly bent to keep your floor. Simultaneously, lift your thighs and knees a
shoulders are stacked over the elbows back flat. Allow your head and neck to couple of inches off the floor
4 Engage your core, squeeze your glutes hang from your shoulders. If possible, rest 3 Pressing the tailbone towards your pubis, lift
and legs and lift your hips and thighs off the forehead on the mat your pubis up allowing it to come closer to the
the floor so your body is a straight line 4 Hold the posture, breathing deeply for 60 navel. Squeeze your glutes
5 Gaze forward and hold the posture for seconds 4 Roll your shoulders back and tilt your neck
60 seconds. Exhale and slowly lower the 5 Bend your knees and slowly lower the hips to backward to gaze towards the ceiling
body to the mat come back to the starting position 5 Aligning the wrists and shoulders, hold the
6 Repeat two more times for 60 seconds each 6 Repeat two more times for 60 seconds each posture for 60 seconds
6 Exhale and slowly lower back to the floor
7 Repeat once more for 60 seconds

BOOTY BUILDING PROGRAM DAY 7