SUMMER BODY STARTS NOW

12 Week Program

xo, DAISY 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.

SUPPLEMENT SNACK
RECOMMENDATIONS OPTIONS

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

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

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
VEGE TABLES
Spinach Stay Away from Starchy White Foods
Tomato
Mixed Greens No Processed Sugar
Cucumber
Broccoli Eat Your Greens!
Celery
Red Onion Keep Inspo Pictures to Keep You Motivated
Spaghetti Squash
Ginger This Month’s Diet is Next Month’s Body!

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

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

CONDIMENTS & SEASONING

Raw Honey
Himalayan Sea Salt
FOR MORE SUPPOR T, MAKE SURE TO CHECK IN
Pepper
DURING THE PR OGR AM WITH THE REST OF
Turmeric
THE KEECH PEACH FIT COMMUNIT Y ON IG
Apple Cider Vinegar
@KEECHPEACH AND ON MY DAISY KEECH
Olive Oil
YOUTUBE CHANNEL!
Garlic

xo, Daisy

7
Phase 1

8
 P H AS E 1 - DAY 1
Monday // Booty Focus AC TIVATION EXER CISES

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 H AS E 1 - DAY 1
Monday // Booty Focus TODAY ’S WORKOUT

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

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

4 Single Leg Deadlifts 3 sets x10 reps

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

5 Bent Over Cable Kickback 3 sets x 15 reps

• Bend over and hold on to the machine

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

10
 P H AS E 1 - DAY 1
Monday // Booty Focus BOOT Y BURNOUT FINISHER

1 Donkey Kicks 1 set x 15 reps

2 Donkey Pulses 1 set x 10 reps

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

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

3 Fire Hydrants 1 set x 15 reps

4 Fire Hydrant Pulses 1 set x 10 reps

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

5 Straight Leg Rainbows 1 set x 10 reps

6 Donkey + Hydrant Hybrid 1 set x 10 reps

• Start in a table position with your hands flat on the • Get on all fours with hands underneath your
floor, knees on the floor, shoulders, knees underneath your hips, head
• Straighten your one leg behind you - pretend to neutral
draw a rainbow with your foot, arching from one • Move: Keeping your knee bent 90 degrees, lift one
side of your mat to the other. Keep your upper body leg behind you, press the sole of your shoe toward
still, abs tight as you make rainbows 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 SECS ON 20 SECS OFF - 20 MIN TOTAL

1 Jumping Jacks
2 Jump to Close Squat

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

3 Standing Cross Jacks

4 High Knees

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

5 Burpees
6 Bench Tricep Dips

• Start in a squat position with knees bent, back • Sit down on a bench, hands next to your thighs
straight, and feet about shoulder-width apart • Walk your feet out and extend your legs, lifting your
• Lower your hands to the floor in front of you and bottom off the bench and holding there with
kick your feet back to a pushup position extended arms
• Do one pushup, then jump your feet back to their • Hinging at the elbow, lower your body down as far
starting position as you can go, or until your arms form a 90-degree
• Stand and jump with your arms over your head angle
• As soon as you land with knees bent, get into a squat • Push up through your palms back to start
position and do another repetition
12
 P H ASE 1 - DAY 2
Tuesday // HIIT 40 SECS ON 20 SECS OFF - 20 MIN TOTAL

7 Banded Overhead Press

8 Standing Banded Reverse Fly

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

9 Arm Circles, 20 secs Forward 20 secs Backward

10 Light Weight Shoulder Press

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

11 Tricep Push Up
12 Front Raise Lightweight

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

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

13
 P H AS E 1 - DAY 2
Tuesday // HIIT 40 SECS ON 20 SECS OFF - 20 MIN TOTAL

13 Side Lateral Raises

14 Crunches

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

15 Lower Ab Criss Cross

16 Table Top Heel Touches

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

• Bring legs toward each other and cross legs in an

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

17 Straight Leg Slow Sit Ups

• Lift legs up and away from your body. Once knees
are bent, lift feet up so your legs are extended,
slightly bent at the knee. Avoid straightening your
legs so much that your hamstrings feel tight
• Bring your right knee to your chest and touch your
left elbow to it. Twist torso as you draw in your
knee. At the same time, rotate left elbow to touch
right knee
• Alternate the crunch by touching the other knee
• Start by sitting on the floor with your back upright with the opposite elbow. Release the crunch, bring
and your knees bent your other knee in towards your chest as you touch
• Keep feet flat on the floor the entire time the opposite elbow to it. Extend the leg that's not
• Cross your arms across your chest. Now slowly lower tucked in so it's pushed away from your body as
your torso to the floor though you're pedaling a bike
14
 P H AS E 1 - DAY 2
Tuesday // HIIT 40 SECS ON 20 SECS OFF - 20 MIN TOTAL

19 Downward Dog into Plank

20 Child's Pose

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

15
 TAKE YOUR DOG ON A WALK , GO TO THE BEACH,
P H AS E 1 - DAY 3 WORK ON YOUR FLEXIBILIT Y AND MOBILIT Y BY STRE TCHING.

Wednesday // Active Rest Day STRE TCHING R OUTINE, HOLD EACH STRE TCH FOR 30 SECS.

1 Hamstring Stretch
2 Lunge + Twist

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

3 Figure Four Stretch Both Sides

4 Frog Stretch

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

6 Seated Side Bend

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

• Walk your feet out and extend your legs, lifting your
bottom off the bench and holding there with
extended arms • Sit with right leg extended straight to the side,
• Hinging at the elbow, lower your body down as far bending left leg into right knee
as you can go, or until your arms form a 90-degree • Stretch left arm up over head, and slide right arm
angle along the inside of right leg
• Push up through your palms back to start • Reach left arm towards right foot
• Hold for 30 seconds and repeat on the opposite side.
• Repeat stretch on both sides when done
16
 P H AS E 1 - DAY 3
Wednesday // Active Rest Day STRE TCHING R OUTINE, HOLD EACH STRE TCH FOR 30 SECS.

7 Knee to Chest
8 Cobra

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

9 Child's Pose
10 Lateral Shoulder

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

11 Side Lunge
12 Wide Forward Fold

• Stand upright, with both feet facing forward, double • Step the feet wide apart, feet as close to parallel as
shoulder-width apart feels comfortable
• Place hands on hips or thighs, in order to keep back • Lift inner arches by drawing the inner ankles up
straight • Lengthen spine and open chest as you inhale
• Slowly exhale, taking bodyweight across to one side. • Fold forward from the hips, keeping back long and
• Avoid leaning forward, or taking the knee of the chest open, as you exhale
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

17
 P H ASE 1 - DAY 3
Wednesday // Active Rest Day STRE TCHING R OUTINE, HOLD EACH STRE TCH FOR 30 SECS.

13 Pigeon
14 Lying Torso

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

lunge. As you go down, place right hand on the
floor so it’s even with your left foot. Your right knee
• Sit up straight and tall with your knees bent should remain above the floor, not touching
• Drop legs to the sides and bring the soles of your feet • Now move left elbow inside left foot, and rest it on
together. the floor. Square hips so you feel a stretch on both
• Grasp feet and ankles and slowly lean forward, sides, and try to keep your back as flat as possible
keeping your spine straight. • Move left hand outside left foot, and twist to reach f
• Place elbows on the tops of thighs, and gently press or the sky. Try to pull the toes on your left foot up to
down until you feel a stretch. your shin
18
 P H AS E 1 - DAY 4
Thursday // Booty Focus AC TIVATION EXER CISES

1 2

Donkey Kicks Monster Walks

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

3 4

Side Steps Standing Kickbacks

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

19
 P H AS E 1 - DAY 4
Thursday // Booty Focus TODAY ’S WORKOUT

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 • Stand with feet together, placing your hands in front
machine and your legs about shoulder-width apart. of you on your thighs
• An ankle attachment should be placed around the • Bend your legs, jump up, and separate your feet in
ankle that's farthest from the cable machine mid air
• Place one hand on your hips, while your other • Land with feet wider than shoulder-width apart,
hand is securely positioned on cable machine lowering into a squat. Jump up out of the squat and
• Raise the weighted leg out laterally as high as land back in the starting position, bringing your feet
possible. Pause, then reverse the motion back together on
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 • Stand upright with the bar resting on the back of
be lifted off the ground, with a bend in the knee your shoulders
• Drop chest until it is facing toward the ground • Step backwards with one leg (approximately 1
and elevated leg should be straightened out, meter), lower your body until your back knee is just
extending back off the floor, maintaining your balance
• Drive your knee and hips forward. Return to a • Keep body upright, head up and hips tilted forwards
standing position • Push up and return to standing. Repeat for other leg

5 Alternating Side Lunge 3 sets x 10 each leg

6 Curtsey Lunge 3 sets x 20 reps

• Stand tall with feet hip-width apart • Stand with feet hip-distance apart and let arms fall
• Step out to the side with left leg, bend left knee and at your sides
push hips back • Draw a semicircle with your right foot, moving it
• Return to the starting position. Repeat the clockwise until it crosses behind your left foot
movement with the right leg • Lunge down as deeply as possible, hovering knee a
• Keep alternating legs until the set is complete couple of inches off the floor
• Slowly return to the standing curtsy position
20
 P H AS E 1 - DAY 4
Thursday // Booty Focus BOOTY BURNOUT FINISHER

1 Donkey Kicks 1 set x 15 reps

2 Donkey Pulses 1 set x 10 reps

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

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

3 Fire Hydrants 1 set x 15 reps

4 Fire Hydrant Pulses 1 set x 10 reps

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

5 Straight Leg Rainbows 1 set x 10 reps

6 Donkey + Hydrant Hybrid 1 set x 10 reps

• Start in a table position with your hands flat on the • Get on all fours with hands underneath your
floor, knees on the floor shoulders, knees underneath your hips, head
• Straighten your one leg behind you - pretend to neutral
draw a rainbow with your foot, arching from one • Move: Keeping your knee bent 90 degrees, lift one
side of your mat to the other. Keep your upper body leg behind you, press the sole of your shoe toward
still, abs tight as you make rainbows 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 SECS OFF - 20 MINUTES TOTAL

1 Jumping Jacks
2 Jump to Close Squat

• Stand upright with legs together, arms at your sides • Stand with feet together, placing your hands in front
• Bend your knees slightly, and jump into the air of you on your thighs
• As you jump, spread your legs to be about • Bend legs, jump up, separate your feet in mid air
shoulder-width apart. Stretch your arms out and • Land with feet wider than shoulder-width apart,
over your head lowering into a squat. Jump up out of the squat
• Jump back to starting position. Repeat 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 • Stand with your feet shoulder-width apart and
• Keep your back straight, brace your core, and slowly extend your arms parallel to the floor
lift the weights out to the side until your arms are • With palms facing downward, circle your arms
parallel with the floor, with the elbow slightly bent 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
5 Burpees

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 H AS E 1 - DAY 5
Friday // HIIT 40 SECS ON 20 SECS OFF - 20 MINUTES TOTAL

7 Crunches
8 Lower Ab Scissor Kicks

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

10 Straight Leg Slow Situps

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

*Repeat circuit 2x

23
 P H AS E 1 - DAY 6
Saturday // Circuit Workout AC TIVATION EXER CISES

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

24
 P H AS E 1 - DAY 6
Saturday // Circuit Workout 1 MIN BE T WEEN SE TS, 3 MIN BE T WEEN CIR CUITS

Circuit 1 - Repeat 3x Circuit 2 - Repeat 3x

1 Jump Squats x 20
1 Jump to Close Squats sets x 10 reps

• Stand with feet together, placing your hands in front • Stand with feet together, hands in front on thighs
of you on your thighs • Bend legs, jump up, separate your feet in mid air
• Bend legs, jump up, separate your feet in mid air • Land with feet wider than shoulder-width apart,
• Land with feet wider than shoulder-width apart, lowering into a squat. Jump up out of the squat and
lowering into a squat. Jump up out of the squat land back in the starting position, bringing your feet
landing back in the starting position, bringing your together
feet together

2 Single Leg Hip Thrusts x 10 each leg

2 Walking Lunges sets x 10 reps

• Raise other leg and bend your knee so that your hip • Without moving the right leg, move left foot forward,
and knee form 90-degree angles repeating the same movement on the left leg
• Place the back of elbows against the bench. • Pause as left leg is parallel to the floor in a lunge
• Pushing knees out, squeeze glutes and raise hips until position. Repeat this movement “walking” forward
they're in line with torso. Lower back down the as you lunge, alternating legs
starting position

3 Cable Hip Abduction sets x 10 reps

3 Alternating Side Lunges x 10

• Attach an ankle strap to one ankle, farthest away

from the pulley
• Stand tall with feet hip-width apart • Grasp something for stability and place your free
• Step out to the side with left leg, bend left knee and hand on your hip
push hips back • Keeping both legs straight, exhale as you pull your
• Return to the starting position and repeat the strapped ankle away from the pulley
movement with the right leg • Inhale as you return your strapped leg to the starting
• Keep alternating legs until the set is complete position
25
 P H ASE 1 - DAY 6
Saturday // Circuit Workout 1 MIN BE T WEEN SE TS, 3 MIN BE T WEEN CIR CUITS

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 • Stand with feet wide, toes pointing forward, and
• Bend your knees slightly, and jump into the air hold a heavy kettlebell in front of you with palms
• As you jump, spread your legs to be about facing toward you
shoulder-width apart. Stretch your arms out and • Keeping your chest lifted, squat until thighs are
over your head parallel to the ground. Pause, then rise up to
• Jump back to starting position. Repeat 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 H ASE 1 - 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!

27
Phase 2

28
 P H AS E 2 - DAY 1
Monday // Booty Focus AC TIVATION EXER CISES

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 H AS E 2 - DAY 1
Monday // Booty Focus TODAY ’S WORKOUT

1 Standing Cable Abduction 3 sets x 15 reps

2 Reverse Lunges 3 sets x 10 reps

• Stand tall with one shoulder next to the cable • Stand upright, step backwards with one leg
machine and your legs about shoulder-width apart (approximately 1 meter) and lower your body until
• An ankle attachment should be placed around the your back knee is just off the floor, maintaining your
ankle that's farthest from the cable machine balance
• Place one hand on your hips, while your other • Keep body upright, head up and hips tilted forwards
hand is securely positioned on cable machine throughout
• Raise the weighted leg out laterally as high as • Push up and return to standing. Repeat for the
possible. Pause, then reverse the motion back other leg
to starting position

3 Hip Thrusts 3 sets x 10 reps

4 Alternating Side Lunges 3 sets x 15 reps

• Raise your other leg and bend your knee so that your • Stand tall with feet hip-width apart
hip and knee form 90-degree angles • Step out to the side with left leg, bend left knee and
• Place the back of your elbows against the bench push hips back
• Pushing your knees out, squeeze your glutes and • Return to the starting position. Repeat the
raise your hips until they're in line with your torso movement with the right leg
• Lower back down the starting position • Keep alternating legs until the set is complete

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 • Bend over and hold on to the machine
at your sides • Keep both hips parallel to the floor, and really
• Draw a semicircle with your right foot, moving it squeeze your glutes as you exhale to lift your leg
clockwise until it crosses behind your left foot • Lower down slowly with control
• Lunge down as deeply as possible, hovering knee a
couple of inches off the floor
• Slowly return to the standing curtsy position
30
 P H AS E 2 - DAY 1
Monday // Booty Focus BOOT Y BURNOUT FINISHER

1 Donkey Kicks 1 set x 15 reps

2 Donkey Pulses 1 set x 10 reps

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

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

3 Fire Hydrants 1 set x 15 reps

4 Fire Hydrant Pulses 1 set x 10 reps

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

5 Straight Leg Rainbows 1 set x 10 reps

6 Donkey + Hydrant Hybrid 1 set x 10 reps

• Start in a table position with your hands flat on the • Get on all fours with hands underneath your
floor, knees on the floor shoulders, knees underneath your hips, head
• Straighten your one leg behind you - pretend to neutral
draw a rainbow with your foot, arching from one • Move: Keeping your knee bent 90 degrees, lift one
side of your mat to the other. Keep your upper body leg behind you, press the sole of your shoe toward
still, abs tight as you make rainbows 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 AS E 2 - DAY 2
Tuesday // Abs & HIIT AB TOWER CLIMB 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

1 Crunch
2 Leg Raises

• Lie down on your back. Plant feet on the floor, • Lie on your back, legs straight and together
hip-width apart. Bend knees and place arms across • Keep legs straight and lift them all the way up to the
your chest. Contract abs and inhale ceiling until your butt comes off the floor
• Exhale and lift upper body, keeping your head and • Slowly lower legs back down till they’re just above
neck relaxed the floor. Hold for a moment
• Inhale and return to the starting position • 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 H AS E 2 - DAY 2
Tuesday // Abs & HIIT TODAY ’S WORKOUT - 40 SECS 20 OFF COMPLE TE CIR CUIT 2 TIMES

1 Jumping Jacks
2 Tricep Dips

• Stand upright with legs together, arms at your sides • Sit down on a bench, hands next to thighs (You can
• Bend your knees slightly, and jump into the air also perform a bench dip off a stair or other
• As you jump, spread your legs to be about elevated surface; same steps apply)
shoulder-width apart. Stretch your arms out and • Walk feet out and extend legs, lifting your bottom off
over your head the bench and holding there with extended arms
• Jump back to starting position. Repeat • 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 • Stand with feet hip-width apart. Lift up your left
• Keep your back straight, brace your core, and slowly knee to your chest
lift the weights out to the side until your arms are • Switch to lift your right knee to your chest. Continue
parallel with the floor, with the elbow slightly bent the movement, alternating legs and moving at a
sprinting or running pace
5 Tricep Push Up

6 Burpees

• Start in a plank position

• Move your feet to position them with toes on top of • Start in a squat position with knees bent, back
a bench or swiss ball straight, and feet about shoulder-width apart
• Keeping your arms and elbows tight to your sides, • Lower your hands to the floor in front of you and
lower yourself down as far as you can go, then kick your feet back to a pushup position.
return to start • 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 H AS E 2 - DAY 2
Tuesday // Abs & HIIT TODAY ’S WORKOUT - 40 SECS 20 OFF COMPLE TE CIR CUIT 2 TIMES

7 Dumbbell Tricep Extension

8 Standing Cross Jacks

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

9 Arm Circles 20 Forward + 20 Backwards

10 Shoulder Press

• Stand with your feet shoulder-width apart and • Stand with feet shoulder-width apart and hold the
extend your arms parallel to the floor dumbbells at shoulder height with elbows at a
• With palms facing downward, circle your arms 90-degree angle.
forward using small controlled motions, gradually • Slowly lift the dumbbells above your head without
making the circles bigger until you feel a stretch in fully straightening your arms. Pause at the top.
your triceps • Slowly return to the start position.
• Turn your palms upward and reverse the direction
of the circles

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
 TAKE YOUR DOG ON A WALK , GO TO THE BEACH,
P H AS E 2 - DAY 3 WORK ON YOUR FLEXIBILIT Y AND MOBILIT Y BY STRE TCHING.

Wednesday // Active Rest Day STRE TCHING R OUTINE, HOLD EACH STRE TCH FOR 30 SECS.

1 Hamstring Stretch
2 Lunge + Twist

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

3 Figure Four Stretch Both Sides

4 Frog Stretch

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

6 Seated Side Bend

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

• Walk your feet out and extend your legs, lifting your
bottom off the bench and holding there with
extended arms • Sit with right leg extended straight to the side,
• Hinging at the elbow, lower your body down as far bending left leg into right knee
as you can go, or until your arms form a 90-degree • Stretch left arm up over head, and slide right arm
angle along the inside of right leg
• Push up through your palms back to start • Reach left arm towards right foot
• Hold for 30 seconds and repeat on the opposite side.
Repeat stretch on both sides when done
35
 P H ASE 2 - DAY 3
Wednesday // Active Rest Day STRE TCHING R OUTINE, HOLD EACH STRE TCH FOR 30 SECS.

7 Knee to Chest
8 Cobra

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

9 Child's Pose
10 Lateral Shoulder

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

11 Side Lunge
12 Wide Forward Fold

• Stand upright, with both feet facing forward, double • Step the feet wide apart, feet as close to parallel as
shoulder-width apart feels comfortable
• Place hands on hips or thighs, in order to keep back • Lift inner arches by drawing the inner ankles up
straight • Lengthen spine and open chest as you inhale
• Slowly exhale, taking bodyweight across to one side. • Fold forward from the hips, keeping back long and
• Avoid leaning forward, or taking the knee of the chest open, as you exhale
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

36
 P H ASE 2 - DAY 3
Wednesday // Active Rest Day STRE TCHING R OUTINE, HOLD EACH STRE TCH FOR 30 SECS.

13 Pigeon
14 Lying Torso

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

lunge. As you go down, place right hand on the
floor so it’s even with your left foot. Your right knee
• Sit up straight and tall with your knees bent should remain above the floor, not touching
• Drop legs to the sides and bring the soles of your feet • Now move left elbow inside left foot, and rest it on
together the floor. Square hips so you feel a stretch on both
• Grasp feet and ankles and slowly lean forward, sides, and try to keep your back as flat as possible
keeping your spine straight • Move left hand outside left foot, and twist to reach f
• Place elbows on the tops of thighs, and gently press or the sky. Try to pull the toes on your left foot up to
down until you feel a stretch your shin
37
 P H AS E 2 - DAY 4
Thursday // Booty Focus AC TIVATION EXER CISES

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 H AS E 2 - DAY 4
Thursday // Booty Focus TODAY ’S WORKOUT

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 • Attach an ankle strap to one ankle, farthest away
of you on your thighs from the pulley
• Bend your legs, jump up, and separate your feet in • Grasp something for stability and place your free
mid air hand on your hip
• Land with feet wider than shoulder-width apart, • Keeping both legs straight, exhale as you pull your
lowering into a squat. Jump up out of the squat and strapped ankle away from the pulley until it is fully
land back in the starting position, bringing your feet abducted
together • 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 • Kneel on both knees with the farthest leg with an
• Keep both hips parallel to the floor, and really ankle strap
squeeze your glutes as you exhale to lift your leg • Keep both hands on the floor, and really squeeze
• Lower down slowly with control your glutes as you exhale to lift your leg, pushing it
to the back
• Bring leg back in and repeat

39
 P H ASE 2 - DAY 4
Thursday // Booty Focus TODAY ’S WORKOUT

Circuit 2
1 Alternating Split Squat Jumps
2 Barbell RDL

3 sets x 10 reps 3 sets x 10 reps

• Stand with feet apart, one in front and one in back • Begin by balancing on one leg. Your other leg should
• Bend your legs, jump up, and switch your feet in mid be lifted off the ground, with a bend in the knee
air • Drop your chest until it is facing toward the ground
• Land with feet switched, lowering into a squat. Jump and your elevated leg should be straightened out,
up out of the squat and land back in the starting extending back. Your body should be in a straight
position line
• Drive your knee and hips forward. Return to a
standing position

3 Single Leg Dumbbell Hip Thrusts

4 Kneeled Cable Side Kick

3 sets x 10 each leg 3 sets x 10 reps

• Raise your other leg and bend your knee so that your • Stand with feet shoulder-width apart and hold the
hip and knee form 90-degree angles dumbbells at shoulder height with elbows at a
• Place the back of your elbows against the bench 90-degree angle
• Pushing your knees out, squeeze your glutes and • Slowly lift the dumbbells above your head without
raise your hips until they're in line with your torso fully straightening your arms. Pause at the top.
• Lower back down the starting position • Slowly return to the start position

40
 P H AS E 2 - DAY 4
Thursday // Booty Focus TODAY ’S WORKOUT

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 • Stand tall with feet together
• Bend your knees slightly, and jump into the air • Step to the back with left leg, bend left knee and
• As you jump, spread your legs to be about push hips back
shoulder-width apart. Stretch your arms out and • Return to the starting position. Repeat the
over your head movement with the right leg
• Jump back to starting position • Keep alternating legs until the set is complete
• Repeat

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 H ASE 2 - DAY 4
Thursday // Booty Focus BOOT Y BURNOUT FINISHER

1 Donkey Kicks 1 set x 15 reps

2 Donkey Pulses 1 set x 10 reps

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

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

3 Fire Hydrants 1 set x 15 reps

4 Fire Hydrant Pulses 1 set x 10 reps

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

5 Straight Leg Rainbows 1 set x 10 reps

6 Donkey + Hydrant Hybrid 1 set x 10 reps

• Start in a table position with your hands flat on the • Get on all fours with hands underneath your
floor, knees on the floor shoulders, knees underneath your hips, head
• Straighten your one leg behind you - pretend to neutral
draw a rainbow with your foot, arching from one • Move: Keeping your knee bent 90 degrees, lift one
side of your mat to the other. Keep your upper body leg behind you, press the sole of your shoe toward
still, abs tight as you make rainbows 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 TOWER CLIMB 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 H AS E 2 - DAY 5
Friday // Abs & Upper TODAY ’S WORKOUT

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 • Stand with your feet shoulder width apart and hold
slight bend in knees. With straight arms, hold the the barbell at shoulder height
exercise band in front of you with hands slightly • Inhale and press the barbell overhead by extending
lower than shoulders the elbow and flexing the shoulder
• On an exhale, pull abs to spine to stabilize your torso • Slowly lower back to the starting position
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 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 • Stand with a dumbbell in each hand at your sides
• Walk feet out and extend legs, lifting your bottom off • Keep your back straight, brace your core, and then
the bench and holding there with extended arms slowly lift the weights out to the side until your arms
• Hinging at the elbow, lower your body down as far as are parallel with the floor, with the elbow slightly
you can go, or until arms form a 90-degree angle. bent
• Push up through your palms back to start

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 H ASE 2 - DAY 6
Saturday // Booty Focus AC TIVATION EXER CISES

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 H AS E 2 - DAY 6
Saturday // Booty Focus TODAY ’S WORKOUT

1 Kneeling Cable Sidekick, 3 sets x 10 reps

2 Walking Lunges, 3 sets x 10 reps

3 sets x 10 reps • Without moving the right leg, move left foot forward,
• Stand with feet shoulder-width apart and hold the repeating the same movement on the left leg
dumbbells at shoulder height with elbows at a • Pause as your left leg is parallel to the floor in a
90-degree angle lunge position. Repeat this movement, “walking”
• Slowly lift the dumbbells above your head without forward as you lunge, alternating legs
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 • Stand with your feet hip-distance apart and let your
ground arms fall at your sides
• Keep both hips parallel to the floor, and really • Draw a semicircle with your right foot, moving it
squeeze your glutes as you exhale to lift your leg. clockwise until it crosses behind your left foot
• Lower down slowly with control • Lunge down as deeply as possible, hovering your
knee a couple of inches off the floor
• Slowly return to the standing curtsy position

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 • Raise your other leg and bend your knee so that
parallel your hip and knee form 90-degree angles
• Lean forward in your hips, shifting your weight onto • Place the back of your elbows against the bench
one leg while your other leg engages and starts to • Pushing your knees out, squeeze your glutes and
extend straight behind you raise your hips until they're in line with your torso.
• Lift your extended leg and pitch your body forward Lower back down the starting position
until your body forms a “T” shape

46
 P H ASE 2 - DAY 6
Saturday // Booty Focus BOOT Y BURNOUT FINISHER

1 Donkey Kicks 1 set x 15 reps

2 Donkey Pulses 1 set x 10 reps

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

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

3 Fire Hydrants 1 set x 15 reps

4 Fire Hydrant Pulses 1 set x 10 reps

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

5 Straight Leg Rainbows 1 set x 10 reps

6 Donkey + Hydrant Hybrid 1 set x 10 reps

• Start in a table position with your hands flat on the • Get on all fours with hands underneath your
floor, knees on the floor shoulders, knees underneath your hips, head
• Straighten your one leg behind you - pretend to neutral
draw a rainbow with your foot, arching from one • Move: Keeping your knee bent 90 degrees, lift one
side of your mat to the other. Keep your upper body leg behind you, press the sole of your shoe toward
still, abs tight as you make rainbows 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 H ASE 3 - DAY 1
Monday // Booty Focus AC TIVATION EXER CISES

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 H AS E 3 - DAY 1
Monday // Booty Focus TODAY ’S WORKOUT

1 Cable Fire Hydrants 3 sets x 10 reps

2 Step Ups 3 sets x 10 reps

• Start on all fours with your hands under your • Find an elevated bench
shoulders and your knees under your hips. This is your • Start with right leg and step up on top of the bench
starting position squeezing your glutes and bringing your left leg to
Keeping your hips level and your core engaged, raise the top
your right knee out to the side as high as you can, and • Slowly step down to return to starting position
hold for a pause • Repeat with other leg
Lower your right leg to return to the starting position

3 Cable Side Kicks 3 sets x 10 reps

4 Glute Cable Pull Through 3 sets x 15 reps

• Attach an ankle strap to one ankle, farthest away • Stand with feet hip width apart and grab cable from
from the pulley underneath your legs
• Grasp something for stability and place your free • Pull cable through legs keeping your back straight
hand on your hip and squeezing your glutes
• Keeping both legs straight, exhale as you pull your • Slowly return to starting position and repeat
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

6 Hip Thrust 3 sets x 10 reps

• Stand on top of two benches with feet wide, toes • Raise your other leg and bend your knee so that
pointing forward, and hold a heavy dumbbell in your hip and knee form 90-degree angles.
front of you • Place the back of your elbows against the bench
• Keeping your chest lifted, squat until your thighs are • Pushing your knees out, squeeze your glutes and
parallel to the ground. Pause, and then rise up to raise your hips until they're in line with your torso.
standing and repeat Lower back down the starting position

51
 P H ASE 3 - DAY 1
Monday // Booty Focus BOOT Y BURNOUT FINISHER

1 Donkey Kicks 1 set x 15 reps

2 Donkey Pulses 1 set x 10 reps

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

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

3 Fire Hydrants 1 set x 15 reps

4 Fire Hydrant Pulses 1 set x 10 reps

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

5 Straight Leg Rainbows 1 set x 10 reps

6 Donkey + Hydrant Hybrid 1 set x 10 reps

• Start in a table position with your hands flat on the • Get on all fours with hands underneath your
floor, knees on the floor shoulders, knees underneath your hips, head
• Straighten your one leg behind you - pretend to neutral
draw a rainbow with your foot, arching from one • Move: Keeping your knee bent 90 degrees, lift one
side of your mat to the other. Keep your upper body leg behind you, press the sole of your shoe toward
still, abs tight as you make rainbows 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 TOWER CLIMB 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

1 Crunch
2 Scissor Kicks

• Lie down on your back. Plant your feet on the floor, • Place both your hands underneath your buttocks
hip-width apart. Bend your knees and place your • Keep your lower back on the ground as you lift the
arms across chest. Contract your abs and inhale right leg off the ground slightly past hip height, and
• Exhale and lift your upper body, keeping your head lift the left leg so it hovers a few inches off the floor
and neck relaxed • Hold for a pause, then switch the position of the
• Inhale and return to the starting position 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 H AS E 3 - DAY 2

1
Phase 3
Tuesday // Abs & Upper
Banded Reverse Flys
HIIT WORKOUT 40 SECS ON 20 SECS OFF, REPEAT CIR CUIT 2X

2 Lateral Raise Press

• Stand with your feet shoulder-width apart, keeping a • Stand with a dumbbell in each hand at your sides
slight bend in the knees. With straight arms, hold the • Keep your back straight, brace your core, and then
exercise band in front of you with your hands slowly lift the weights out to the side until your arms
slightly lower than your shoulders are parallel with the floor, with the elbow slightly
• On an exhale, pull abs to spine to stabilize your torso bent
as you open your arms out to the sides, focusing on
the shoulder blades sliding together
• Return your arms back to the starting position 4 Burpee

3 Shoulder Tap Planks

• 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
• Start in a plank position kick your feet back to a pushup position
• Take your right hand, lift and tap hand to left • Do one pushup, then jump your feet back to their
shoulder while tightening your core starting position
• Lower hand back to starting position • Stand and jump with your arms over your head
• Repeat with other hand to opposite shoulder • As soon as you land with knees bent, get into a squat
position and do another repetition

5 Tricep Pushups
6 Dumbbell Shoulder Press

• Start in a plank position • Stand with feet shoulder-width apart and hold the
• Move your feet to position them with your toes on dumbbells at shoulder height with your elbows at a
top of a bench or swiss ball 90-degree angle
• Keeping your arms and elbows tight to your sides, • Slowly lift the dumbbells above your head without
lower yourself down as far as you can go, then fully straightening your arms. Pause at the top
return to start • Slowly return to the start position

54
 P H ASE 3 - DAY 2
Tuesday // Abs & Upper HIIT WORKOUT 40 SECS ON 20 SECS OFF, REPEAT CIR CUIT 2X

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 H ASE 3 - DAY 2
Tuesday // Abs & Upper HIIT WORKOUT 40 SECS ON 20 SECS OFF, REPEAT CIR CUIT 2X

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
 TAKE YOUR DOG ON A WALK , GO TO THE BEACH,
P H AS E 3 - DAY 3 WORK ON YOUR FLEXIBILIT Y AND MOBILIT Y BY STRE TCHING.

Wednesday // Active Rest Day STRE TCHING R OUTINE, HOLD EACH STRE TCH FOR 30 SECS.

1 Hamstring Stretch
2 Lunge + Twist

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

3 Figure Four Stretch Both Sides

4 Frog Stretch

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

6 Seated Side Bend

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

• Walk your feet out and extend your legs, lifting your
bottom off the bench and holding there with
extended arms • Sit with right leg extended straight to the side,
• Hinging at the elbow, lower your body down as far bending left leg into right knee
as you can go, or until your arms form a 90-degree • Stretch left arm up over head, and slide right arm
angle along the inside of right leg
• Push up through your palms back to start • Reach left arm towards right foot
• Hold for 30 seconds and repeat on the opposite side
• Repeat stretch on both sides when done
56
 P H AS E 3 - DAY 3
Wednesday // Active Rest Day STRE TCHING R OUTINE, HOLD EACH STRE TCH FOR 30 SECS.

7 Knee to Chest
8 Cobra

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

9 Child's Pose
10 Lateral Shoulder

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

11 Side Lunge
12 Wide Forward Fold

• Stand upright, with both feet facing forward, double • Step the feet wide apart, feet as close to parallel as
shoulder-width apart feels comfortable
• Place hands on hips or thighs, in order to keep back • Lift inner arches by drawing the inner ankles up
straight • Lengthen spine and open chest as you inhale
• Slowly exhale, taking bodyweight across to one side. • Fold forward from the hips, keeping back long and
• Avoid leaning forward, or taking the knee of the chest open, as you exhale
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

57
 P H AS E 3 - DAY 3
Wednesday // Active Rest Day STRE TCHING R OUTINE, HOLD EACH STRE TCH FOR 30 SECS.

13 Pigeon
14 Lying Torso

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

lunge. As you go down, place right hand on the
floor so it’s even with your left foot. Your right knee
• Sit up straight and tall with your knees bent should remain above the floor, not touching
• Drop legs to the sides and bring the soles of your feet • Now move left elbow inside left foot, and rest it on
together the floor. Square hips so you feel a stretch on both
• Grasp feet and ankles and slowly lean forward, sides, and try to keep your back as flat as possible
keeping your spine straight • Move left hand outside left foot, and twist to reach f
• Place elbows on the tops of thighs, and gently press or the sky. Try to pull the toes on your left foot up to
down until you feel a stretch your shin
58
 P H AS E 3 - DAY 4
Thursday // Booty HIIT AC TIVATION EXER CISES

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 H ASE 3 - DAY 4
Thursday // Booty HIIT TODAY ’S WORKOUT

Circuit 1 Circuit 2
1 Jump Squats 3 x 20
1 Pulse Squat Jump 3 sets x (3 pulses x 15)

• Stand with feet together, placing your hands in front • Lower into a squat, pulse three times, then jump
of you on your thighs back up as high as you can
• Bend legs, jump up, separate your feet in mid air. • Lower your arms as you jump up and bring them
• Land with feet wider than shoulder-width apart, back towards your chest as you lower.
lowering into a squat. Jump up out of the squat • Keep your back straight and don't let your knees go
landing back in the starting position, bringing your past your toes as you squat
feet together

2 Squat Abduction Lift 3 sets x 10 reps 2 Curtsey Lunge 3 sets x 10 reps

• Stand with your feet hip-distance apart and let your

• Stand with your feet hip-width apart holding a arms fall at your sides
weight • Draw a semicircle with right foot, moving it clock
• Go into a squat position wise until it crosses behind left foot
• As you return to standing, lift right leg out to the side • Lunge down as deeply as possible, hovering your
while raising arms until they're in line with shoulders knee a couple of inches off the floor
• Slowly return to the standing curtsy position

3 Cable KickBack 3 sets x 10 reps

3 Hip Thrust 3 sets x 10 reps

• Attach an ankle strap to one ankle, farthest away

• Raise your other leg and bend your knee so that your from the pulley
hip and knee form 90-degree angles • Grasp something for stability and place your free
• Place the back of your elbows against the bench hand on your hip
• Pushing your knees out, squeeze your glutes and • Keeping both legs straight, exhale as you pull your
raise your hips until they're in line with your torso. strapped ankle away from the pulley
• Lower back down the starting position • Inhale as you return your strapped leg to the starting
position
60
 P H AS E 3 - DAY 4
Thursday // Booty HIIT TODAY ’S WORKOUT

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
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 P H AS E 3 - DAY 4
Thursday // Booty HIIT BOOT Y BURNOUT FINISHER

1 Donkey Kicks 1 set x 15 reps

2 Donkey Pulses 1 set x 10 reps

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

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

3 Fire Hydrants 1 set x 15 reps

4 Fire Hydrant Pulses 1 set x 10 reps

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

5 Straight Leg Rainbows 1 set x 10 reps

6 Donkey + Hydrant Hybrid 1 set x 10 reps

• Start in a table position with your hands flat on the • Get on all fours with hands underneath your
floor, knees on the floor, shoulders, knees underneath your hips, head
• Straighten your one leg behind you - pretend to neutral
draw a rainbow with your foot, arching from one • Move: Keeping your knee bent 90 degrees, lift one
side of your mat to the other. Keep your upper body leg behind you, press the sole of your shoe toward
still, abs tight as you make rainbows the ceiling until your thigh is parallel to the floor
• Lower to the start, immediately lift your leg (still
bent 90 degrees) up and to the side, raising it as high
as you can while keeping your hips square
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 P H ASE 3 - DAY 5
Friday // Arms & Upper CIR CUIT 1 ABS

1 Crunches 3 sets x 25 reps

2 Toe Touches 3 sets x 25 reps

• Lie down on your back. Plant your feet on the floor, • Lie flat back to the floor. Hands anchored on either
hip-width apart. Bend your knees and place your side of the body
arms across your chest. Contract abs and inhale • Tap the right foot with a crunch, then return to
• Exhale and lift your upper body, keeping your head starting position
and neck relaxed • Repeat on opposite leg
• Inhale and return to the starting position

4 Table Top Heel Tap 3 sets x 25 reps

3 Alternating V-Ups 3 sets x 25 reps

• Stand tall with feet together

• Step to the back with left leg, bend left knee and
• Lie down on your back. Plant your feet on the floor, push hips back
hip-width apart. Bend your knees and place your • Return to the starting position. Repeat the
arms to your side. Contract your abs and inhale movement with the right leg
• Exhale and lift your upper body, keeping your head • Keep alternating legs until the set is complete
and neck relaxed. Bend your legs and bring them
towards yout chest with your arms forward
• Inhale and return to the starting position
6 Froggy Crunches 3 sets x 25 reps

5 Reverse 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.
• Lie down on your back. Bend your knees and lift Contract your abs and inhale
your feet to a 90-degree angle • Exhale and lift your upper body, keeping your head
• Lower feet to the ground while engaging your abs and neck relaxed
• Return to the starting position • Inhale and return to the starting position

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 P H ASE 3 - DAY 5
Friday // Arms & Upper TODAY ’S WORKOUT

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 • Start in a plank position
palms facing forwards and your elbows out to the • Move your feet to position them with your toes on
sides and bent at a 90° angle top of a bench or swiss ball
• Without leaning back, extend through your elbows • Keeping your arms and elbows tight to your sides,
to press the weights above your head lower yourself down as far as you can go, then
• Slowly return to the starting position 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 • Sit down on a bench, hands next to your thighs
• Hold the dumbbells across the thighs horizontally, • Walk your feet out, lifting your bottom off the bench
palms facing back toward the thighs. and holding there with extended arms
• Brace the abdominal muscles • Hinging at the elbow, lower your body down as far
• Lift the weights upward, inhaling, with arms out in as you can go, or until your arms form a 90-degree
front and palms facing down 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

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 P H AS E 3 - DAY 6
Saturday // Booty Focus AC TIVATION EXER CISES

1 2

Donkey Kicks Monster Walks

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

3 4

Side Steps Standing Kickbacks

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

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 P H AS E 3 - DAY 6
Saturday // Booty Focus TODAY ’S WORKOUT

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 • Raise your other leg and bend your knee so that your
machine and your legs about shoulder-width apart. hip and knee form 90-degree angles
• An ankle attachment should be placed around the • Place the back of your elbows against the bench.
ankle that's farthest from the cable machine • Pushing your knees out, squeeze your glutes and
• Place one hand on your hips, while your other raise your hips until they're in line with your torso
hand is securely positioned on cable machine • Lower back down the starting position
• Raise the weighted leg out laterally as high as
possible. Pause, then reverse the motion back
to 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 • Stand tall with feet hip-width apart
(approximately 1 meter) and lower your body until • Step out to the side with left leg, bend left knee and
your back knee is just off the floor, maintaining your push hips back
balance • Return to the starting position. Repeat the
• Keep body upright, head up and hips tilted forwards movement with the right leg
throughout • Keep alternating legs until the set is complete
• Push up and return to standing. Repeat for the
other leg

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 3 sets x 10 reps
at your sides • Bend over and hold on to the machine
• Draw a semicircle with your right foot, moving it • Keep both hips parallel to the floor, and really
clockwise until it crosses behind your left foot. squeeze your glutes as you exhale to lift your leg
• Lunge down as deeply as possible, hovering knee a • Lower down slowly with control
couple of inches off the floor
• Slowly return to the standing curtsy position
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 P H AS E 3 - DAY 6
Saturday // Booty Focus BOOT Y BURNOUT FINISHER

1 Donkey Kicks 1 set x 15 reps

2 Donkey Pulses 1 set x 10 reps

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

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

3 Fire Hydrants 1 set x 15 reps

4 Fire Hydrant Pulses 1 set x 10 reps

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

5 Straight Leg Rainbows 1 set x 10 reps

6 Donkey + Hydrant Hybrid 1 set x 10 reps

• Start in a table position with your hands flat on the • Get on all fours with hands underneath your
floor, knees on the floor shoulders, knees underneath your hips, head
• Straighten your one leg behind you - pretend to neutral
draw a rainbow with your foot, arching from one • Move: Keeping your knee bent 90 degrees, lift one
side of your mat to the other. Keep your upper body leg behind you, press the sole of your shoe toward
still, abs tight as you make rainbows the ceiling until your thigh is parallel to the floor
• Lower to the start, immediately lift your leg (still
bent 90 degrees) up and to the side, raising it as high
as you can while keeping your hips square
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P H ASE 3 - 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!

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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