Booty Camp - 8 Week Home Workout Guide

10 mountain climbers with 2 push ups Execution and tips : • Start in a plank position, make sure that your back is straight and your butt isn’t dropping down. Hands and feet should be shoulder width apart. Remember to keep your core engaged! • Pull your right knee towards your chest and repeat with other leg 10 times • Drop down and do 2 push-ups, keep your back straight and keep your elbows close to you. Dumbbell pull throughs Execution and tips : • Stand with your feet shoulder width apart, holding a dumbbell with both hands in front of you. • Drive your hips back and bend your knees so that you are doing a squat, remember to keep your back straight and keep your knees behind your toes. • While doing a squat let the dumbbell go through your legs. • Pull the dumbbell back up and return to starting position.

Leg raises with abductions Execution and tips : • Lie flat on the floor with a resistance band around your calves. Keep your hands to the side of your body. • Engage your core and lift your legs up towards the ceiling. • While your legs are up pull them apart from each other causing the band to pull. • Bring them back together and slowly lower your legs again. (do not let your legs touch the floor between reps) Front to side lateral raises Execution and tips : • Stand tall with your feet shoulder width apart. Hold the dumbbells in each hand with your palms facing downwards. • Lift the weights simultaneously in front of your body, slowly release them back down. • As soon as you drop your arms back down lift them to each side of your body ( there is no break between the front and side raise) • That is one rep.

Monday Warm up Lower Body 5 minutes skipping 1 minute on, 1 minute off Exercise Reps Suggested Equipment weight Sumo jump X 10 _ Resistance squats band Repeat this circuit for a total of 3 rounds Week One Weighted X 12 5 – 10 kgs Dumbbells raised reverse each with a minute break between each round lunges Romanian X 12 15 – 30 kgs Barbell deadlifts Weighted X 20 5 – 10 kgs Dumbbells glute bridge Resistance bands Front loaded X 10 5 – 12 kgs Dumbbells squat Weighted X 15 5 – 10 kgs Dumbbells or knee ups each Barbell ALWAYS stretch after the workout – minimum 10 minutes

Sumo jump squats Execution and tips : • Start by standing in a wide stance, feet just over shoulder width apart. • Now, squat down keeping your back and neck in a neutral position. Make sure that your knees do not go past your toes. • Push through your heels and jump, make sure you keep your back and neck in neutral position. • Land in a squat position and repeat. Weighted raised reverse lunges Execution and tips : • Hold dumbbells in both hands by your chest. • Lift your active leg towards your chest and then take a large step backwards lowering your rear knee. • Puah through your legs and return to starting position. • Keep your back straight and your core engaged throughout the exercise.

Romanian Deadlifts Execution and tips : Weighted glute bridge • Hold bar in front of your thighs with a grip that’s shoulder width apart. • Drive your hips back and lower your torso, bending your knees when needed. • Make sure your back and neck are always in a neutral position (this is very important!) Execution and tips : • Start by placing the resistance band just above your knees and placing a weight on your hips • Lie flat on your back with your knees up and head facing upwards. Put your arms by your side. • Drive your hips towards the ceiling so that your knees, hips and torso are in a straight line. Remember to squeeze your glutes and engage your abs. • Slowly and controlled lower yourself back towards the ground.

Front loaded squat Execution and tips : Weighted knee ups • Place a barbell or dumbbells across the front of your shoulders. Stand with your feet shoulder width apart. • Drive your hips back and bend your knees. Make sure your knees don’t go over your toes. • Push through your heels and return to starting position. Execution and tips : • Stand facing a box or bench, feet shoulder width apart. Hold the weights firmly Infront of you. • As you step on the box, flex your right leg and bring it up as high as you can. • Step off the box backwards and repeat with the opposite leg.

Wednesday Warm up Upper Body 5 minutes skipping 1 minute on, 1 minute off Exercise Reps Suggested Equipment weight Ab bikes X 40 _ _ Week One Laydown X 12 _ _ Repeat this circuit for a total of 3 rounds push ups X 10 5 – 12 kgs Dumbbells each 3 – 5 kgs Dumbbells with a minute break between each round Single arm bent over row X 20 Weighted bent jack- knifes Weighted sit X 20 3 – 6 kgs Dumbbells ups and press Zottoman X 12 5 – 10 kgs Dumbbells curls ALWAYS stretch after the workout – minimum 10 minutes

Ab Bikes Execution and tips : • Lay flat on the floor with your hand behind your head. • Lift up your knees and bring your right leg towards your chest , twist the upper part of your body and bring your left arm to your right knee. Your left leg should be parallel to the floor and lifted. • Repeat with the opposite side. Laydown push ups Execution and tips : • Begin in a push-up position, resting on the balls of your feet and keeping your back straight. • Start lowering yourself towards the ground in a controlled movement, keeping your elbows close to your body, until you are laying down. • Extend your arms in front of you and then position your arms back next to your chest and start lifting yourself up into starting position. • Repeat.

Single arm bent over rows Execution and tips : Weight bent jack-knives • Start by standing with your feet shoulder width apart and a slight bend n your knees. Make sure your back is straight and the your shoulders are back. • Pull the weight up towards your ribs in a controlled movement making sure your elbows do not flare out. • Slowly release the weight back down to starting position and repeat. Execution and tips : • Start by lying flat on your back, holding a weight above and behind your head. Remember to keep your elbows tucked in. • Lift your legs off the floor and keep your feet together. Engage your abs, and bend your knees bringing them towards your chest. At the same time lift the top half of your body (shoulders, torso and head) and the weight towards your knees. • Slowly and very controlled release your legs and weight back down (do not touch the floor) • Repeat

Sit ups and press Execution and tips : • Start by lying flat on your back with your knees bent. Hold the dumbbell by your chest. • Lift the top half of your body up, contracting your core. • Extend your arms out, lifting the weight above your head. • Hold for a second and then releas4e back down. Zottoman curls Execution and tips : • Stand tall with your feet about shoulder width apart. Hold a dumbbell in both hands by your hips, your palms should be facing upwards. • Curl the weight only moving your forearms. Curl the weight until shoulder level. • Then turn your wrists so that your palms are facing downwards. Slowly and controlled lower the weight back to starting position. • Repeat

Friday Warm up Full Body 5 minutes skipping 1 minute on, 1 minute off Exercise Reps Suggested Equipment weight Resistance Crab walks X 40 _ band Week One Commandos X 12 _ _ Repeat this circuit for a total of 3 rounds Russian twists X 40 5 – 10 kgs Dumbbells with a minute break between each round Box jump X 10 _ _ squats X 10 3 – 5 kg Dumbbells Front to side each arm lateral raises Toe taps X 40 _ _ ALWAYS stretch after the workout – minimum 10 minutes

Crab walks Execution and tips : Commandos • Place a resistance Execution and tips : band around your thighs, just above • Begin in a plank your knees. Stand position, balancing on with your feet your toes and forearms. shoulder width apart. • Keep your back straight with your head • Get into a squat facing downwards. position, remember to keep your back • Engage your core and straight and keep push up with your right your knees behind arm until it is straight. your toes. Follow with the left arm. • Walk in squat • You should be on both position to the right, hands with your arms move your right leg straight and back and outwards to make neck neutral. tension in the resistance band. • Now go back onto Bring your left leg your forearms one at a towards your right. time. • Walk to the right for • That is one rep. 12 reps and then walk to the left for 12 reps.

Russian twist Execution and tips : Box jump squats • Start on the floor holding the dumbbell in front of your chest with both hands. • Lean back, keeping a slight bend in your knees, lift your legs up. • Engage your core and while balancing twist to the left and then the right. • Try to not move your legs. Execution and tips : • Stand in front of a bench or box (better to start off on a lower box and work your way up) • Squat down, making sure that your knees don’t go over your toes and that your back is straight. • Push through your heels and propel yourself onto the box, landing in a squat position. • Standi up and jump back down. Repeat

Front to side lateral raises Execution and tips : Toe taps • Stand tall with your feet shoulder width apart. Hold the dumbbells in each hand with your palms facing downwards. • Lift the weights simultaneously in front of your body, slowly release them back down. • As soon as you drop your arms back down lift them to each side of your body ( there is no break between the front and side raise) • That is one rep. Execution and tips : • Lie on the floor with your legs straight in the air and your arms extended behind you. • Engage your core and lift the top half of your body and touch your toes. • Hold and then drop back down to the floor. That is one rep.

Booty Warm up Blaster 5 minutes skipping (optional) 1 minute on, 1 minute off ‘ Exercise Reps Suggested Equipment weight Resistance Pulse squats X 15 _ bands Repeat this circuit for a total of 2 – 3 rounds with a Pulse lunges X 15 _ Resistance minute break between each round each _ bands Standing _ kickbacks X 15 _ Resistance and each bands abductions X 20 Resistance Glute bridge bands with X 10 abduction each Resistance bands Leg raise with abduction Wide to close X 15 _ Resistance squats bands ALWAYS stretch after the workout – minimum 10 minutes

Ab Blaster Warm up 5 minutes skipping (optional) 1 minute on, 1 minute off Exercise Reps Suggested Equipment Repeat this circuit for a total of 2 - 3 rounds weight with a minute break between each round Ab bikes X 40 _ Resistance band Lying leg raise Resistance with X 20 _ bands abduction Plank in and X 30 _ Resistance out bands Crunches X 20 _ Resistance bands Russian twists X 20 _ Resistance bands ALWAYS stretch after the workout – minimum 10 minutes

Ab Blaster Warm up 5 minutes skipping (optional) 1 minute on, 1 minute off Exercise Reps Suggested Equipment Repeat this circuit for a total of 2 - 3 rounds weight with a minute break between each round Standing X 30 _ Resistance knee tuck band Side plank 30 _ Resistance seconds bands Side jack X 15 _ Resistance knives each bands Ab bikes X 40 _ Resistance bands Lying leg X 20 _ Resistance raises with bands abduction ALWAYS stretch after the workout – minimum 10 minutes

Booty Blaster Warm up 5 minutes skipping (optional) 1 minute on, 1 minute off ‘n Exercise Reps Suggested Equipment weight Resistance Donkey kicks X 15 _ bands Repeat this circuit for a total of 2 – 3 rounds with a each Resistance minute break between each round Crab walks X 30 _ bands Standing X 15 _ Resistance kickbacks each bands and abductions Resistance bands Clamshells X 20 _ Resistance Pulse squats X 15 _ bands Fire hydrants X 15 _ Resistance each bands ALWAYS stretch after the workout – minimum 10 minutes