WEEK2-V2
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Transcript of WEEK2-V2
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WEEK 2 WORKOU TS
3 Week 2 Overview
4 Week 2 Goal Sheet
5 Day 8
8 Day 9
11 Day 10
14 Day 11
17 Day 12
19 Day 13
21 Day 14
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Remember, every exercise and circuit in the booty challenge has a video for you to watch and perfect.
If you are unsure at anyme, just give them a look.
Ensure you sck to each of these points throughout the second week for maximum results.
Stepping It Up
1. As you can see, the main way to step up your intensity is to add weight while sll maintaining form
(posture, control, feel, range of movement). 2. So for each exercise and session in week 2, think about adding weight to an exercise you aren’t using it
on (even 2.5kg addion is beer than none), or slightly increasing your weight
3. Remember adding weight DOES NOT come at the expense of holding good form. So if you noce you
can’t hold form anymore or just drop the weight a lile for the rest of the sets/circuit etc.
Recap
4. Re watch the Core Acvaon and Form Videos
5. Have you been concentrang on these each session? It is so easy to forget these crical components
6. Have you been doing your 60min FBW each day? Remember you can do this before or aer your mainworkout OR at the opposite me of day eg. morning if you work out in the evening or in the evening if
you work out in the morning!
Clean Eating Non Negotiables
7. Limit rened sugars
8. 3L of water per day
9. Limit starchy carbs aer breakfast
10. Small poron of protein with every meal or snack
Exercise Non Negotiables
11. 1 x 60min FBW (Fat Burning Walk)
12. 1 x BW (Booty Workout) – OR if you are too sore SWITCH IT UP! You have 4 opons:
a. An upper body sub day
b. A FBW double up (IE 2 x fat burning walks)
c. A Booty challenge bender session (to release your red muscles)
d. Have a rest day and focus on your nutrion. Being extra clean and mindful of
ensuring your energy intake needs to be less than when you are exercising.
WE E K 2 O VE R V IE W
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My motto for the week:__________________________________________________________
____________________________________________________________________________
Positive afrmations for the Week:________________________________________________
____________________________________________________________________________
____________________________________________________________________________
Training Goals:
Number of sessions I WILL attend:________________________________________________
Training goals/focus for the week:_________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
Nutrition Goals:
Max number of ‘sometimes’/treat/cheat meals/foods/drinks, I plan to consume:
Nutrition goals/focus for the week:
____________________________________________________________________________
____________________________________________________________________________ ____________________________________________________________________________
Mindset Goals:
Mindset/emotional/spiritual/relationship goals and focus for the week:
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
This week I am grateful for: ____________________________________________________________________________
____________________________________________________________________________
This week I am letting go of:
____________________________________________________________________________
____________________________________________________________________________
This week I am taking charge of:
___________________________________________________________________________
____________________________________________________________________________
My commitment rating to make things happen this week is: ____/ 10
Date: to Week 2
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DAY 8: OverviewCLEAN EATING NON-NEGOTIABLES
• Limit rened sugars
• 3L of water
• Limit starchy carbs aer breakfast
• Small poron of protein with every meal or snack
EXERCISE NON-NEGOTIABLES
1. 1 x 60min FBW (Fat Burning Walk):
You can do this either before your session, aer
your session or at opposite ends of the day IE
FBW in morning or evening
2. 1 x BW (Booty Workout)
DAY 8: Booty BuilderGYM / HOME GYM
THE WORKOUT TIPS & SESSION GOAL / FOCUSBOOTY BOOSTER
Personalise or Step It Up
Ashy’s Dynamic Warm Up
Your goal today is 'keep liing' when you hit your 'rep goal'...if you can sll li!
For example, let’s say you choose to do a 50kg smith squat and your 'rep goal' is 12.
If you do your rst set and you can li more than 12, keep going just to see what you are capable of!
If you hit 20 (while holding form), then next set, please increase the weight to a number you
think you will only 'just get 12 reps out with good form'.
Smith Squat
Rep Goal: 10
Sets 3
Rest: 45 seconds between each leg
Beginners ROM Goal: 75˚ - 90˚
Experienced ROM Goal: As deep as
you can while maintaining neutral
spine
A’s: Refuel IMMEDIATELY aer training
within 20mins you need protein and
some carbs.
B’s: Let’s keep your 'rep goal' to 15 and
in the endurance phase.
Let’s move your rest period from 45
seconds down to 30!
FBW before or aer your 'builder'
session
Smith Split Squat and Kick Back
(front foot elevated 10 to 20cm)
Rep Goal: 10
Sets: 3
Rest: 45 seconds between each leg
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DAY 8: Booty Builder cont.HOME / PARK
Equipment Required
Same as Day 8 Gym Program with the following adjustments:
Smith Squat, Smith Split Squat, Deadli, Super Set Finisher:
Replace the smith machine with a barbell, or kele bell or dumbbell if that is all you have.
At worst a back pack lled as heavy as is comfortable for you to li, or anything heavy that is comfortable to li could be
used as a replacement dumbbell.
Leg Press:
Swap to start learning the SL Deadli, Complete Turkish Get Up, Kele Bell Deadli and Kele Bell Swing (as a non gym
exerciser, these are your number 1 exercises to maximise funconal strength and shape your booty!).
Watch the Videos before trying them and start with 5kg weight for both. Unlike the modied Turkish get up where your
focus is speed, in these exercises your focus is control and posture here.
Reps: 12
Sets: 2-3
Opon 1:
See the home/park secon above and try to use any object at home that you can li safely and comfortably that will add
weight to your training. Back packs, suit cases with handles, get a bag and ll with sand.
Resistance is the absolute key in the 'Booty Builder', so I would recommend you invesng in some weights soon.
Opon 2:
Substute a 'Booty Basher' session or Cardio Sub Class instead.
HOME / PARK
No Equipment Required
CARDIO SUB
No equipment required
Home/Park:
If you are too sore today, lets make your Cardio Sub another FBW, 1 hour minimum at a good pace but lets give our legs a
good loosen up while sll maxing our fat burning potenal!
This will equal 2 x FBW’s today which is awesome!
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DAY 9: OverviewCLEAN EATING NON-NEGOTIABLES
• Limit rened sugars
• 3L of water
• Limit starchy carbs aer breakfast
• Small poron of protein with every meal or snack
EXERCISE NON-NEGOTIABLES
1. 1 x 60min FBW (Fat Burning Walk):
You can do this either before your session, aer
your session or at opposite ends of the day IE
FBW in morning or evening
2. 1 x BW (Booty Workout)
DAY 9: Booty BurnerGYM / HOME GYM
THE WORKOUT TIPS & SESSION GOAL / FOCUSBOOTY BOOSTER
Personalise or Step It Up
Ashy’s Dynamic Warm Up
High Heel Hell
1) High Heel Squat: 30 seconds
Hold in a 90 degree squat while raising
your calves up and down.
Always hold for a minimum 3 seconds
in high heel posion and 1 second only
with low heels
2) High Heel Balance: 30 seconds
Stand up on your toes with straight
legs and balance
3) Down Dog Recovery: 30 seconds
Walk the dog to release calves
Repeat x 8 rotaons
Always make sure your transions
are as quick as possible. Fight hard to
resist the temptaon to stay in down
dog longer than you are supposed to!
Advanced:
Instead of 8 x 30 second rotaons, do
4 x 1 minute rotaons.
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THE WORKOUT TIPS & SESSION GOAL / FOCUSBOOTY BOOSTER
Personalise or Step It Up
The Power of 20
Donkey Kick Super 20’s combo:
(start right leg)
Bent knee, straight leg, circles, pulse,
pistol (see video)
Diamond Bu: 20 reps
Lying Abductors:
Straight, circles, clams, foot to sky
(see video)
Bu Raise (20 second combos)
Double leg iso, single leg iso,
single leg pulse
Repeat on le side
This is also a great exercise to do at
home, on holidays or watching TV!
No Boosters
Yogi Control Challenge
1. Down Dog: 30 seconds
2. Crescent Lunge Hold
(L Leg forward)
3. Down Dog
4. Crescent Lunge Hold (R Leg)
5. Down Dog
6. Wide Lunge Hold (L Leg)
7. Down Dog
8. Wide Lunge Hold (R Leg)
9. Down Dog
10. Warrior 2 Hold (L leg)
11. Down Dog
12. Warrior 2 Hold (R Leg)
Each down dog is 30 seconds
(15 seconds each leg).
Each Lunge hold variaon is held for
1 minute (with the goal of 90 seconds
for each eventually).
No Boosters
DAY 9: Booty Burner cont.GYM OR HOME GYM
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DAY 9: Booty Burner cont.HOME / PARK
Same as Day 9 Gym Program
CARDIO SUB
Home/Park:
If you are too sore for the Burner today you have 4 opons
1. An upper body sub day
2. A FBW double up (IE 2 x fat burning walks)
3. A Booty challenge Bender session (to release your red muscles)
4. Have a rest day and focus on your nutrion. Being extra clean and mindful of ensuring your energy intake needs
to be less than when you are exercising.
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DAY 10: OverviewCLEAN EATING NON-NEGOTIABLES
• Limit rened sugars
• 3L of water
• Limit starchy carbs aer breakfast
• Small poron of protein with every meal or snack
EXERCISE NON-NEGOTIABLES
1. 1 x 60min FBW (Fat Burning Walk):
You can do this either before your session, aer
your session or at opposite ends of the day IE
FBW in morning or evening
2. 1 x BW (Booty Workout)
DAY 10: Booty BasherGYM / HOME GYM
THE WORKOUT TIPS & SESSION GOAL / FOCUSBOOTY BOOSTER
Personalise or Step It Up
Ashy’s Dynamic Warm Up
Bu Raise Acvator
10 Bu Raises with a 3 second hold atthe top x 2 sets
To pre-re our hammy’s in preparaon
for our KB swings today
A’s:
Perform all Cardio secons at below70% intensity.
Focus on Control and intensity in each
li. Get the most out of each rep
Refuel IMMEDIATELY aer training
within 20mins you need protein and
some carbs.
KB Swing Pracce
Watch the video of the Kele Bell
Deadli and then the swing.
Start on a light weight and focus on
using you arms as lile as possible.
Kb Swing
Just like the Kb Deadli except you
stand up with more power and let
your hips drive forward quickly using
your glutes and hammys.
Do not try to swing the kb by using the
strength of your arms.
**At any point if you start feeling the
Kb Swing in your lower back. Stop,
reset you posioning and try again.
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DAY 11: OverviewCLEAN EATING NON-NEGOTIABLES
• Limit Rened Sugars
• 3L of water
• Limit starchy carbs aer breakfast
• Small poron of protein with every meal or snack
EXERCISE NON-NEGOTIABLES
1. 1 x 60min FBW (Fat Burning Walk):
You can do this either before your session, aer
your session or at opposite ends of the day IE
FBW in morning or evening
2. 1 x BW (Booty Workout)
DAY 11: Booty BuilderGYM / HOME GYM
THE WORKOUT TIPS & SESSION GOAL / FOCUSBOOTY BOOSTER
Personalise or Step It Up
Ashy’s Dynamic Warm Up
Your goal today is ‘keep liing’ when you hit your 'rep goal' if you can sll li!
Lets say you choose to do a 50 Kg Smith Squat and your 'rep goal' is 12.If you do your rst set and you can li more than 12, keep going just to see what you are capable of!
If you hit 20 (while holding form), then next set, please increase the weight to a number you think you will only reach 12 of.
Smith Squat
Sets: 3
Rep Goal: 10
Rest: 45 seconds between each set
ROM Goal Beginners: 75˚ to 90˚
ROM Goal Experienced: as deep as you
can maintain neutral spine
A’s:
Don’t do drop set Demolion
(Last Exercise)
Refuel IMMEDIATELY aer training
within 20 mins you need protein and
some carbs.
B’s:
Ensure your rep range is at 15’s or no
less than 12. Concentrate on full range
of movement.
Lets move your rest period from 45
seconds down to 30!
C’s: no change
Smith Split Squat
(front foot elevated 10 to 20cm)
Sets: 3
Rep Goal: 10
Rest: 45 seconds between each leg
Deadli: Barbell or Kb
Sets: 3
Rep Goal: 10
Rest: 45 seconds
ROM Goal: Down to wherever you can
maintain neutral spine and the feeling of
strength in your hammys and bu. If your
lower back starts to hurt, reset, reducerange, squeeze your bu and ensure you
aren’t rounding as you lower.
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THE WORKOUT TIPS & SESSION GOAL / FOCUSBOOTY BOOSTER
Personalise or Step It Up
Leg Press Ecc and Power
5 seconds slow lower on the way down
(eccentric phase)
1 second fast push up
(concentric phase)
Sets: 3
Rep Goal: 10
Rest: 30 Seconds between sets
Remember your liing ps! No Boosters
Cable SL Leg Extension
Sets: 3
Rep Goal: 15
No Boosters
Dumbbell Calf Raises
Sets: 3
Rep Goal: 15
No Boosters
Drop Set Demolion -Swinger
1. Kb Swing (15kg) x 10
2. Bu Raises (see vid) x 10
3. Hussles x 30 seconds
Repeat 3 more mes (4 sets total),
dropping the Kb weight slightly each
me.
No rest in between sets.
A’s do not complete this secon
DAY 11: Booty Builder cont.GYM OR HOME GYM
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DAY 11: Booty Builder cont.HOME / PARK
Equipment Required
Smith Squat, Smith Split Squat, Deadli, Super Set Finisher:
Replace the smith machine with a barbell, or kele bell or dumbbell if that is all you have.
At worst a back pack lled as heavy as is comfortable for you to li, or anything heavy that is comfortable to li could be
used as a replacement Dumbbell.
Leg Press:
Swap to start learning the SL Deadli, Complete Turkish Get Up, Kele Bell Deadli and Kele Bell Swing (as a non gym
exerciser, these are your number 1 exercises to maximise funconal strength and shape your booty!).
Watch the videos before trying them and start with 5kg weight for both. Unlike the modied Turkish get up where your focus
is speed, in these exercises your focus is control and posture here.
Reps: 10
Sets: 4-5
HOME / PARK
No Equipment Required
Opon 1:
See the home/park secon above and try to use any object at home that you can li safely and comfortably that will add
weight to your training. Back packs, suit cases with handles, get a bag and ll with sand.
Resistance is the absolute key in the ‘booty builder’, so I would recommend you invesng in some weights soon, or read your
exercise manual for other opons or ways to make your own cheaply.
Opon 2:
Substute a ‘Booty Basher’ session or Cardio Sub Class instead.
CARDIO SUB
FBW - 1 Hour Fat Burning Walk at moderate intensity
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DAY 12: OverviewCLEAN EATING NON-NEGOTIABLES
• Limit rened sugars
• 3L of water
• Limit starchy carbs aer breakfast
• Small poron of protein with every meal or snack
EXERCISE NON-NEGOTIABLES
1. 1 x 60min FBW (Fat Burning Walk):
You can do this either before your session, aer
your session or at opposite ends of the day IE
FBW in morning or evening
2. 1 x BW (Booty Workout)
DAY 12: Booty BenderGYM / HOME GYM
Equipment Required
THE WORKOUT TIPS & SESSION GOAL / FOCUSBOOTY BOOSTER
Personalise or Step It Up
Ashy’s Dynamic Warm Up
Ashy’s Total Body Yoga Release
1 - Warm up
½ Salute to sun x 20
Cat/Cow
Down Dog/ Walking Dog
2 - Kneeling hip series
Down dog
transion through 3 legged dog
Swan (right leg)
transion Down dog
Swan Le legtransion into dragon series
Dragon
Warrior Dragon
Triangle
Lizard
Down dog
transion through 3 legged dog
Repeat Dragon series on the other leg
Down dog (walking dog)
Walk toes to feet, roll up to stand
Watch video to learn the ow.
Connecng with your breath while in
each pose. Relaxing your muscles and
clearing your mind.
Holding each pose for at least 30
seconds, or unl you can get seled,
start focusing on your breath and feel
a release.
Bs and C’s - Do a 20 min FBW, or
moderate jog/ride/row before your
bender session to maximise your
results.
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THE WORKOUT TIPS & SESSION GOAL / FOCUS CARDIO SUB
3 - Standing Series
• Standing half Moon
• Standing Separate knee
• Triangle
• Down dog, walk hands to feet and
kneel in hero pose
4 - Kneeling Series
• Hero
• Childs Pose or Tortoise
• Rabbit
• Walk hands forward to tabletop
• Thread the needle pose
• Camel pose
(big hip exor openers)
• Fixed Firm Pose
(big hip exor openers)
• Back into down dog
(really push your sit bones to the
sky and heels to the earth)
5 – Seated and lying series
• Reclining eye of the needle
• Reclining spinal twist
• Repeat on other side
Grab your pilates band
(or just a towel) for next series:
• Reclining big toe (band)• Big toe lateral leg Variaon (band)
• Straight leg spinal twist (band)
• Repeat on other side
• Wind Removing pose
• Happy baby
• Oponal move to plow pose (feet
touching oor behind head) or
just hold happy baby
• Roll forward gently into buery
• Seated head to knee
• Seated separate leg
• Savasana
If you are feeling fresh, strong aer
this session and want to hit up a cardio
session instead/as well then check the
cardio sub secon to the right.
Gym:
The Cardio Triad (30 mins)
• 4 mins on treadmill (incline), then
5 mins on bike, 5 mins on rower
[at 50% max]
• 3 mins: treadmill, bike, rower
[at 60-70% max]
• 2 mins: Treadmill, bike, rower
[at 80-90% max]
• 1 min: Treadmill, bike, rower
[at 100%]
• Then walk for 5 minute cool down
and stretch glutes, hammys,
calves.
Home/Park:
Swap the above gym version:
• Treadmill = shules
• Bike = Skipping
• Rower = Mini Combo:
(10 crunches and 10 bu raises),
repeat unl me
DAY 12: Booty Bender cont.GYM OR HOME GYM
Equipment Required
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DAY 13: OverviewCLEAN EATING NON-NEGOTIABLES
• Limit Rened Sugars
• 3L of water
• Limit starchy carbs aer breakfast
• Small poron of protein with every meal or snack
EXERCISE NON-NEGOTIABLES
1. 1 x 60min FBW (Fat Burning Walk):
You can do this either before your session, aer
your session or at opposite ends of the day IE
FBW in morning or evening
2. 1 x BW (Booty Workout)
DAY 13: Booty BasherGYM / HOME GYM
Equipment Required
THE WORKOUT TIPS & SESSION GOAL / FOCUSBOOTY BOOSTER
Personalise or Step It Up
Ashy’s Dynamic Warm Up
Hello Lunge Day!
Bubble Bu ( 10min circuit)
• Reverse Lunge x 10 each leg
(weighted = advanced)
• 30 second Bu Raise hold
• Ulmate Lunge x 10 each leg
(weighted = advanced)
• 30 second Bu Raise pulses
• 30 seconds of Can Cans
• Repeat for 10 minutes
Advanced:
Swap the reverse lunge for a split lunge
jump. (but don’t sacrice your ROM.
Sll ensure your back knee caresses
the ground so each lunge is as deep as
possible)
A’s:
Refuel IMMEDIATELY aer training
within 20 minutes, you need protein
and some carbs.
Adductor Adulaon
• 3 step, Lateral Shues
x 30 seconds
• 3 Direconal Lunge: 5 each side
• 3 step Lateral Shues x 20 seconds
• Ulmate Lunges: 5 each side
• 3 Step Lateral Shues
x 20 seconds
• Curtsy Squat x 10
• Repeat for 10 minutes
A’s: Don’t do the lateral shues, add
maximum weight to the lunges and
squats. Have 30 seconds break at the
end of each rotaon before starng the
next lot of 3 direconal lunges.
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THE WORKOUT TIPS & SESSION GOAL / FOCUSBOOTY BOOSTER
Personalise or Step It Up
Pulse It
• 10 x Rotaonal lunge walks
• 10 x Wide Leg Pulsing Squats
• 10 x Front Foot Lunge Bounces
(each side)
• 10 x Double Pulse Squat Jumps
Next Round the Rotaon Lunge Walks
and Front Foot Lunge Bounces go down
to 8 reps, then 6, then 4, then 2, then
back up to nish at 10.
A’s: Add as much weight as you can
5 Min Iso Fun
Time yourself holding a bu raise for 5
minutes in total.
If you can do a 5 minute straight
hold, you are done in 5 minutes. If
you hold for 30 seconds then need a
break, you would stop the clock at 30
seconds and not start it again unl
yourestart your hold.
IE you only count the seconds you are
in the hold for.
No Boosters
DAY 13: Booty Basher cont.GYM OR HOME GYM
Equipment Required
HOME / PARK
No Equipment Required
Same as Day 13 Gym Program
CARDIO SUB
No equipment required
No Subs!! Do this program
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THE WORKOUT TIPS & SESSION GOAL / FOCUSBOOTY BOOSTER
Personalise or Step It Up
2. Half Range Controlled Smith Squat
or Barbell Squat
Set 1: Choose the bar only squat down
to 90˚. Hold for 3 seconds, then stand.
Do 6 reps with the same 3 second hold.
Set 2: Add 10 kgs and aim for 6 reps
with the hold (ensure you keep your
spine in neutral)
Set 3: Add 10kgs
Set 4: Add 10kgs
Keep adding 10kg unl the weight
becomes too heavy for you to hold
for 3 seconds at 90˚ while maintaining
your form.
No Boosters
3. Dumbbell Canyon Squats
Set 1: Choose a 5kg Dumbell
Do a Rep Range of as deep as you can
go for 8 reps.
If you made the full 8 reps go up to the
next weighted dumbbell (will be either
7.5kg or 7kg at most gyms) and repeat.
Connue going up in dumbbell size
unl you cannot make the 8 reps.
Rest: should be at least 45 seconds be-
tween each set.
No Boosters
4. Body Weight Wide Leg Squats
To a count of 4 seconds down and 2
seconds up, you are to do as many
Wide Leg Body Weight Squats (with
as big of a range of moon as you can)
unl you cannot do any more or unl
you cannot hold your form.
Grab a foam Roller and spend at
least 10 minutes rolling out your
Glutees, ITB, hammys, hipexors,adductors and calves.
No Boosters
DAY 14: Booty Builder cont.GYM OR HOME GYM
Equipment Required
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DAY 14: Booty Builder cont.HOME / PARK
Equipment Required
Smith Squat, Smith Split Squat, Deadli, Super Set Finisher:
Replace the smith machine with a barbell, kele bell or dumbbell if that is all you have.
At worst a back pack lled as heavy as is comfortable for you to li, or anything heavy that is comfortable to li could be
used as a replacement Dumbbell.
Leg Press:
Swap to start learning the Single Leg Deadli, Complete Turkish Get Up, Kele Bell Deadli and Kele Bell Swing (as a non
gym
exerciser, these are your number 1 exercises to maximise funconal strength and shape your booty!).
Watch the Videos before trying them and start with 5kg weight for both. Unlike the Modied Turkish Get Up where your
focus is speed, in these exercises your focus is control and posture here.
Reps: 10
Sets: 4-5
CARDIO SUB
FBW - Just hit up a FBW, ride or swim if you are too sore to complete todays session.
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