Booty Camp - 8 Week Home Workout Guide

Plank in and outs Front to side lateral raises Execution and tips : Execution and tips : • Place a resistance band around your • Stand tall with your feet calves. shoulder width apart. Hold the dumbbells in • Get into a plank position, resting on your each hand with your forearms and toes. Your legs should be palms facing close together. downwards. • Move your left leg out to the side and then • Lift the weights back in. simultaneously in front of your body, slowly release • Then repeat with your right leg. them back down. • Make sure you are only moving your legs • As soon as you drop your and that the top half of your body is still. arms back down lift them • Keep your back straight and your core to each side of your body ( there is no break engaged throughout the whole exercise. between the front and side raise) • That is one rep.

Single leg deadlifts Execution and tips : Curtsey squats • Stand next to a wall or pole with your feet shoulder width apart, holding a dumbbell or kettlebell in front of you with your left hand. Hold the wall or pole with your right hand. • Shift your weight to your right leg, have a slight bend in this leg, lift your left leg up and back. Make sure your left leg is straight and that your body forms a straight line from head to toe. • Slowly bring your left leg back down and straighten your right leg. Repeat with other leg. Execution and tips : • Stand with your feet shoulder width apart. Hold the dumbbells in each hand in front of your chest. • Step your right leg behind you so that your thighs cross. Bend both knees. • Make sure that your front knee does not go over your toes. • Repeat with other leg.

Reach through crunches Execution and tips : • Lie flat on your back with a 90 degree bend in your knees. Leave enough space between your legs so that you can reach through them. • Lift your feet off the floor. Stretch your arms back behind you. • Engage your core and lift the top half of your body off the floor. Stretch your arms between your legs. • Slowly and controlled release your body back to the floor. Do not let your feet touch the ground. V-Ups Execution and tips : • Lie flat on the floor with your arms and legs stretched out. Toes should be pointed. • Start lifting your legs, still keeping them straight, simultaneously lift the top half of your body. • Remember to keep your core tight as you reach for your toes. • Slowly and controlled lower your legs and body to starting position.

Monday Warm up Lower Body 5 minutes skipping 1 minute on, 1 minute off Exercise Reps Suggested Equipment weight Barbell Sumo X 12 15 – 30 kgs deadlifts Repeat this circuit for a total of 3 rounds Week Five Squat to X 12 5 – 15 kgs Dumbbells or tiptoes barbell with a minute break between each round Lying leg X 12 _ Resistance raises each bands Hip thrust X 12 5 – 20 kgs Dumbbells or barbell Wide to close X 10 5-10 kgs Dumbbells squats Wall sit 30 _ Resistance seconds bands ALWAYS stretch after the workout – minimum 10 minutes

Sumo Deadlifts Execution and tips : Squat to tiptoes • Stand with a wide stance so your feet are wider than shoulder width • 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 : • Stand with your feet shoulder width apart. Grab a barbell (or dumbbells) and place it behind by your shoulders. If you are using dumbbells you can hold them in front of your chest. • Keeping your back straight and facing forwards, drive your hips back as your lower yourself into a squat. • Push through your heels and lift yourself back to starting position and onto your tiptoes.

Lying leg raises Execution and Hip Thrusts tips : • Lie flat on the floor with your arms by your side (you can hold something behind you for assistance if you need) • Engage your core and lift your legs up towards the ceiling. • Slowly and controlled lower them back down a few centimeters from the ground. • Repeat. Execution and tips : • Place your shoulder blades against a bench or box with your knees bent at 90 degrees. Your feet shoulder be shoulder width apart. • Place the barbell on your hips , use a pillow or matt if you are uncomfortable. • Push through your heels and glutes and drive your hips upwards towards the ceiling. • Hold for a few seconds and then slowly lower yourself back down. (don’t touch the floor between reps)

Wide to close squats Wall sit Execution and tips : Execution and tips : • Start by • Place a resistance band just standing in a above your knees. wide stance, holding the • Stand against the wall in a squat weight by your form. Make sure that your back is chest. straight, your head is facing forward and that your knees do • Squat down still not go pass your toes. with a wide stance, keeping • Stay in perfect squat form for 30 your back seconds. straight and body facing forward. • When you stand back up bring your feet close together and squat down keeping your feet close together (close squat) • That is one rep.

Wednesday Warm up Upper Body 5 minutes skipping 1 minute on, 1 minute off Exercise Reps Suggested Equipment weight Leg raises with X 20 _ Resistance abductions bands Repeat this circuit for a total of 3 rounds Week Five Incline plank X 12 5 – 12 kgs Dumbbells row each with a minute break between each round Weighted bent jack X 20 3 – 8 kgs Dumbbells knives Skull crushers X 12 5 – 12 kgs Dumbbells Front to side X 12 2 – 5 kgs Dumbbells lateral raises each arm Crunches X 30 _ Resistance bands ALWAYS stretch after the workout – minimum 10 minutes

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)

Incline plank row Execution and tips : • Grab a weight in one hand . Go into a plank position with one hand on a box or bench. • While in a plank position perform a row. Keeping your shoulders back pull the weight towards your body. Keep your elbows close to your body and keep your back very straight. • Hold and then release the weight back to starting position Weighted bent jack knives Execution and tips : • Lie flat on the floor holding a weight behind your head. • Engage your core and lift your legs towards your chest, simultaneously bring the weight to your knees. • Hold and then bring your legs and arms back to starting position. (make sure you don’t let your feet touch the floor between reps)

Skull crushers Execution and tips : Front to side lateral • Stand tall with your feet raises shoulder width apart. • Hold a dumbbell behind your head with your palms facing upwards . Keep your elbows bent. • Without moving your elbows, lift the dumbbell towards the ceiling. • Hold and then drop it back to starting position. 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.

Crunches Execution and tips : • Start by placing the resistance band around your feet. • Lift the top half of your body off the floor. • Engage your abs and your left leg towards your body, simultaneously twist your top half of your body and bring your right arm towards your left leg. • Slowly straighten that leg and start bringing your other leg towards you and your left arm towards your legs.

Friday Warm up Full Body 5 minutes skipping 1 minute on, 1 minute off Exercise Reps Suggested Equipment weight Dumbbells or Kneeling X 12 10 – 20 kgs Barbells squats Repeat this circuit for a total of 3 rounds Week Five Glute bridge X 20 _ Resistance bands with a minute break between each round Kneeling X 12 3 – 10 kgs Dumbbell single arm each each arm _ shoulder press _ V sit scissor X 20 kicks Front raises to X5 3 – 5 kgs Plate or car drives dumbbell Romanian X 12 15 – 30 kgs Barbell deadlift ALWAYS stretch after the workout – minimum 10 minutes

Weighted Kneeling Squats Execution and tips : Glute bridge • Kneel on the floor, place the barbell on your shoulders. • Keep your back straight with your head facing forward. • Sit back until your butt touches your calves. • Lift yourself back to starting position. • Remember to keep your core engaged! Execution and tips : • Start by placing a resistance band around your thighs, just above your knees. • Lie on the floor with your knees bent at 90 degrees and head facing upwards. Lave a gap between your feet. • Pushing through your heels and using your glutes drive your hips towards the ceiling. Make sure that your body is straight. • Squeeze your glutes and return to starting position. Try not touch the floor in between reps.

Kneeling single arm Execution and tips : shoulder press • Start in a half-kneeling V sit scissor position on a matt holding a kicks dumbbell in one hand. • Hold the dumbbell in your left hand by your shoulder. Your right knee should be up. • Keep your back and neck straight and neutral. • Only moving your right arm, lift the weight up towards the ceiling. Hold and then return to starting position. • When you do your right arm your left leg should be up. Execution and tips : • Start in a v sit position with your arms up in the air. • Engage your core and lift your left leg over your right leg (scissor kicks) and repeat with your right leg. • Remember to keep your back straight

Monday Lower Body Warm up 5 minutes skipping 1 minute on, 1 minute off Exercise Reps Suggested Equipment weight Pulse crab X 24 _ Resistance walks bands Repeat this circuit for a total of 3 rounds Dumbbell pull X 12 5 – 10 kgs Dumbbells throughs with a minute break between each round Week Six Single leg X 12 5 – 12 kgs Dumbbell or deadlifts each kettlebell Extended fire X 10 _ Resistance Romanian dehadydlifratnts each bands Dumbbell X 10 5 – 10 kgs Dumbbell pulse squats Barbell Hip X 12 15 – 30 kgs Barbell Thrusts LWAYS stretch after the workout – minimum 10 minutes

Front raises to car drives ion and tips : art by standing with your feet shoulder width apart, holding yourEwxeeigchuttion and tips : ft the weight up to shoulder height. • Hold bar in front of your tate left and right and drop back down. Repeat. 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!)

Pulse crab walks Execution and tips : Dumbbell pull throughs • Place a resistance band around your thighs, just above your knees. Stand with your feet shoulder width apart. • Get into a squat position, remember to keep your back straight and keep your knees behind your toes. • Walk in squat position to the right, move your right leg outwards to make tension in the resistance band. Pulse in a squat position and then bring your left leg towards your right. • Walk to the right for 12 reps and then walk to the left for 12 reps. 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.

Single leg deadlifts Execution and tips : • Stand next to a wall or pole with your feet shoulder width apart, holding a dumbbell or kettlebell in front of you with your left hand. Hold the wall or pole with your right hand. • Shift your weight to your right leg, have a slight bend in this leg, lift your left leg up and back. Make sure your left leg is straight and that your body forms a straight line from head to toe. • Slowly bring your left leg back down and straighten your right leg. Repeat with other leg. Extended fire hydrants Execution and tips : • Start on your hands and knees on the floor. Place a resistance band around the top of your knees on your thighs. • Keep your back straight and look down. Engage your core. • Lift your left leg at 45 degrees. Keep your other leg at 90 degrees.

Dumbbell pulse squats Execution and tips : Barbell hip thrust • Stand straight facing forward with your feet shoulder width apart. • Hold a dumbbell in both hands in front of your thighs. • Drive your hips back and bend your knees until you are in a squat. Make sure your knees do not go over your toes. • Do a small pulse and then using your heels push yourself back up to starting position. Execution and tips : • Place the barbell on your hips where it is comfortable. Lean against a bench or box so that your shoulder blades are at the top of it. • Place your feet shoulder width apart and firmly on the floor. • Then begin by driving your hips upwards engaging your core. ( try not to move your back) • Return to starting position and repeat.

Wednesday Warm up Upper Body 5 minutes skipping 1 minute on, 1 minute off Exercise Reps Suggested Equipment weight Plank in and X 15 _ Resistance outs each bands Repeat this circuit for a total of 3 rounds Reverse fly X 12 3 – 5 kgs Dumbbells each arm with a minute break between each round Week Six High plank X 12 5 – 10 kgs Plate plate drags Tricep dip X 12 _ _ Kneeling X 10 5 – 10 kgs Dumbbell single arm each shoulder press Leg Raises X 20 _ _ ALWAYS stretch after the workout – minimum 10 minutes

Plank in and outs Execution and tips : • Place a resistance band around your calves. • Get into a plank position, resting on your forearms and toes. Your legs should be close together. • Move your left leg out to the side and then back in. • Then repeat with your right leg. • Make sure you are only moving your legs and that the top half of your body is still. • Keep your back straight and your core engaged throughout the whole exercise. Reverse fly Execution and tips : • Stand hip width apart and keep your knees slightly bent and your neck and back straight • Keep your core engaged and with a slight bend in your elbows lift your arms in a wide arching motion until they reach shoulder height, make sure that you squeeze your shoulder blades! • Pause at the top and then lower your arms down controlled and slowly

High plank plate drags Execution and tips : • Start in a high plank position, balancing on your feet and palm. Keep your back and neck straight and keep your core engaged. • With your left arm drag the weight to the right hand side and then do it with your right arm. • Tricep dips Execution and tips : • Start by placing your hands shoulder width apart on a sturdy bench or box. • Extend your legs out in front of you. Straighten your arms. • Engage your core and slowly bend your elbows to lower yourself towards the floor. Bend your elbows until they about 90 degrees. • Once your elbows are at 90 degrees, push through your hands and straighten your elbows until you are back to starting position. • That is one rep

Kneeling single arm Execution and tips : shoulder press • Start in a half-kneeling Leg Raises position on a matt holding a dumbbell in one hand. • Hold the dumbbell in your left hand by your shoulder. Your right knee should be up. • Keep your back and neck straight and neutral. • Only moving your right arm, lift the weight up towards the ceiling. Hold and then return to starting position. • When you do your right arm your left leg should be up. Execution and tips : • Lie flat on your back with your arms next to you (or you can hold onto something behind you) • Start lifting your legs towards the ceiling keeping them straight. Remember to engage your core. • Lift your legs until they can’t go any further. Start dropping your legs back towards the floor, still engaging your core. • Do not touch the ground. This is one rep.

Friday Warm up Full Body 5 minutes skipping 1 minute on, 1 minute off Exercise Reps Suggested Equipment weight Barbell or Weighted 10 – 20 kgs dumbbells kneeling squats X 15 Resistance Repeat this circuit for a total of 3 rounds bands Week Six Glute bridge X 20 _ with a minute break between each round Ab bikes X 30 _ _ Front raise X 12 3 – 5 kgs Plate with car drives Weighted sit X 12 5 – 10 kgs Dumbbell up with press each Romanian X 12 15 – 30 kgs Barbell deadlift ALWAYS stretch after the workout – minimum 10 minutes

Weighted Kneeling Squats Execution and tips : Glute bridge • Kneel on the floor, place the barbell on your shoulders. • Keep your back straight with your head facing forward. • Sit back until your butt touches your calves. • Lift yourself back to starting position. • Remember to keep your core engaged! Execution and tips : • Start by placing a resistance band around your thighs, just above your knees. • Lie on the floor with your knees bent at 90 degrees and head facing upwards. Lave a gap between your feet. • Pushing through your heels and using your glutes drive your hips towards the ceiling. Make sure that your body is straight. • Squeeze your glutes and return to starting position. Try not touch the floor in between reps.

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. Front raise car drives Execution and tips : • Start by standing with your feet shoulder width apart, holding your weight . Lift the weight up to shoulder height. • Rotate left and right and drop back down. Repeat.

Weighted sit up with press Execution and tips : • Start by lying on the floor with your knees bent at 90 degrees. Hold a dumbbell by your chest. • Using your core lift yourself up, doing a sit up. • As you sit up lift the weight above your head doing a dumbbell press. • Bring your arm back down and slowly lower your body to starting position. • This is one rep. Romanian deadlift Execution and tips : • 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!)

Monday Warm up Lower Body 5 minutes skipping 1 minute on, 1 minute off Exercise Reps Suggested Equipment weight Barbell or Week Seven Squat to X 12 10 – 20 kgs dumbbells tiptoe Repeat this circuit for a total of 3 rounds Weighted X 15 5 – 10 kgs Dumbbells knee ups each with a minute break between each round X4 Squat X5 _ Resistance walks with X1 bands Pulse squat Extended fire X 15 _ Resistance hydrants each bands Romanian X 12 15 – 30 kgs Barbell deadlifts Glute bridge X 20 _ Resistance with bands abduction ALWAYS stretch after the workout – minimum 10 minutes

Squat to tiptoes Execution and tips : Weighted knee ups • Place the barbell on your shoulders behind your neck, make sure it is comfortable. if you are using dumbbells hold them in front of your chest. • Squat down, driving your hips back and keeping your back straight. Make sure that your knees do not pass over your toes. • Push through your heels, stand up and go into a tiptoe position. • flatten your feet and repeat. Execution and tips : • Stand facing a box or bench, feet shoulder width apart. Hold the weights firmly Infront of you. • Step onto the box with your left foot and extend through the hip and knee of your front leg to stand on the bench or box. • Simultaneously flex your right leg and bring it up as high as you can. • Step off the box backwards and repeat with the opposite leg.

Squat walks with pulse squat Execution and tips : Extended fire hydrants • Start by placing the resistance band just above your knees. • Go into a squat position keeping your back straight. You don’t have to go into a deep squat for squat walks. • After 4 squat walks proceed to do another squat with a pulse. Execution and tips : • Start on your hands and knees on the floor. Place a resistance band around the top of your knees on your thighs. • Keep your back straight and look down. Engage your core. • Lift your left leg at 45 degrees. Keep your other leg at 90 degrees.

Romanian deadlift Execution and tips : Glute bridge with abduction • 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. • 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. • While I n this position pull your legs outwards causing tension in the resistance band. Close your legs and slowly return to starting position.

Wednesday Warm up Upper Body 5 minutes skipping 1 minute on, 1 minute off Exercise Reps Suggested Equipment weight Resistance Week Seven Crunches X 20 _ bands Commandos X 12 _ _ Repeat this circuit for a total of 3 rounds Skull crushers X 12 5 – 10 kgs Dumbbells with a minute break between each round Weighted X 12 5 – 10 kgs Dumbbells bent jack knives Front to side X 12 3 – 5 kgs Dumbbells lateral raises Weighted sit X 15 3 – 5 kgs Dumbbell up and press ALWAYS stretch after the workout – minimum 10 minutes

Crunches Execution and tips : Commandos • Start by placing the resistance band around your feet. • Lift the top half of your body off the floor. • Engage your abs and your left leg towards your body, simultaneously twist your top half of your body and bring your right arm towards your left leg. • Slowly straighten that leg and start bringing your other leg towards you and your left arm towards your legs. Execution and tips : • Begin in a plank position, balancing on your toes and forearms. • Keep your back straight with your head facing downwards. • Engage your core and push up with your right arm until it is straight. Follow with the left arm. • You should be on both hands with your arms straight and back and neck neutral. • Now go back onto your forearms one at a time. • That is one rep.

Skull crushers Execution and tips : Weighted bent jack knives • Stand tall with your feet shoulder width apart. • Hold a dumbbell behind your head with your palms facing upwards . Keep your elbows bent. • Without moving your elbows, lift the dumbbell towards the ceiling. • Hold and then drop it back to starting position. Execution and tips : • Lie flat on the floor holding a weight behind your head. • Engage your core and lift your legs towards your chest, simultaneously bring the weight to your knees. • Hold and then bring your legs and arms back to starting position. (make sure you don’t let your feet 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. 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.

Friday Warm up Full Body 5 minutes skipping 1 minute on, 1 minute off Exercise Reps Suggested Equipment weight Resistance Week Seven Wide to close X 12 _ bands squats Repeat this circuit for a total of 3 rounds Single leg X 12 5 – 12 kgs Dumbbells or deadlift each kettlebell with a minute break between each round Single arm X 12 5 – 12 kgs Dumbbells bent over row Russian twist X 30 5 – 12 kgs Dumbbell Kneeling X 10 5 – 10 kgs Dumbbells single arm each shoulder press V-sit scissor X 30 _ _ kicks ALWAYS stretch after the workout – minimum 10 minutes

Wide to close squats Execution and tips : Single leg deadlift • Start by standing in a wide stance, holding the weight by your chest. • Squat down still with a wide stance, keeping your back straight and body facing forward. • When you stand back up bring your feet close together and squat down keeping your feet close together (close squat) • That is one rep. Execution and tips : • Start by standing with your feet shoulder width apart, hold a weight in one hand and place your other hand on a wall or pole. • Shift your weight to your right leg, this leg should have a slight bend in it. • Drive your left leg back keeping it straight, simultaneously lower your hips and torso so that it is parallel to the ground. At this position your body should be in a straight line. • Start bringing your leg forward and start straightening your torso. • Repeat with opposite leg.

Single arm bent over rows Execution and tips : Russian twist • 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 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.

Kneeling single arm Execution and tips : shoulder press • Start in a half-kneeling V sit scissor position on a matt holding a kicks dumbbell in one hand. • Hold the dumbbell in your left hand by your shoulder. Your right knee should be up. • Keep your back and neck straight and neutral. • Only moving your right arm, lift the weight up towards the ceiling. Hold and then return to starting position. • When you do your right arm your left leg should be up. Execution and tips : • Start in a v sit position with your arms up in the air. • Engage your core and lift your left leg over your right leg (scissor kicks) and repeat with your right leg. • Remember to keep your back straight

Monday Warm up Lower Body 5 minutes skipping 1 minute on, 1 minute off Exercise Reps Suggested Equipment weight Resistance 5 Squat walks X5 5 – 10 kgs bands and Repeat this circuit for a total of 3 rounds with 2 goblet Dumbbell Week Eight squats with a minute break between each round Romanian X 12 15 – 30 kgs Barbell deadlifts Reverse X 12 3 – 5 kgs Dumbbells lunges each arm Wide to close X 15 _ Resistance squats bands Hip thrust X 12 10 – 30 kgs Barbell Squat jump X 12 _ Resistance with bands abduction ALWAYS stretch after the workout – minimum 10 minutes

5 Squat walks with 2 goblet Execution and tips : squats • Start by placing the Romanian deadlift resistance band just above your knees. • Go into a squat position keeping your back straight. You don’t have to go into a deep squat for squat walks. • After doing 5 squat walks, drop down and do 2 goblet squats (feet a bit wider than shoulder width apart and keep your elbows tucked in.) • That is one rep. Execution and tips : • 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!)

Reverse lunges Execution and tips : Wide to close squats • Start by standing with your feet shoulder width apart, holding a dumbbell in front of your chest. • Step back with your right leg into a lunge position, keeping your back straight and facing forward. Your right heel should be up and the ball of your foot on the floor. • Your left leg should be in front of you positioned at 90 degrees with your front facing forward. • Push through the ball of your right foot and bring your leg up and off the floor. That is one rep. • Go back down into a lunge. Execution and tips : • Start by standing in a wide stance, holding the weight by your chest. • Squat down still with a wide stance, keeping your back straight and body facing forward. • When you stand back up bring your feet close together and squat down keeping your feet close together (close squat) • That is one rep.

Barbell Hip Thrusts Execution and tips : • Place the barbell on your hips where it is comfortable. Lean against a bench or box so that your shoulder blades are at the top of it. • Place your feet shoulder width apart and firmly on the floor. • Then begin by driving your hips upwards engaging your core. ( try not to move your back) • Return to starting position and repeat. Squat jump with abduction Execution and tips : • Place a resistance band around your thighs, just above your knees. • Drive your hips back and bend your knees until you are in a squat. Remember to keep your back straight. • Push through your heels and explode upwards into a jump. While jumping move both leg outwards causing tension on the resistance band. • Return to a squat position when landing.

Wednesday Warm up Lower Body 5 minutes skipping 1 minute on, 1 minute off Exercise Reps Suggested Equipment weight Resistance Reach _ band through crunches X 20 Repeat this circuit for a total of 3 rounds Week Eight Reverse Fly X 12 3 – 6 kgs Dumbbells with a minute break between each round each arm Weighted X 15 5 – 10 kgs Dumbbells bent jack knives Single arm X 12 5 – 12 kgs Dumbbells bent over row Kneeling X 10 5 – 10 kgs Dumbbells single arm each shoulder press arm V-sit scissor X 30 _ _ kicks ALWAYS stretch after the workout – minimum 10 minutes

Reach through crunches Execution and tips : • Lie flat on your back with a 90 degree bend in your knees. Leave enough space between your legs so that you can reach through them. • Lift your feet off the floor. Stretch your arms back behind you. • Engage your core and lift the top half of your body off the floor. Stretch your arms between your legs. • Slowly and controlled release your body back to the floor. Do not let your feet touch the ground. Reverse Fly Execution and tips : • Start with your feet shoulder width apart. Push your hips back and bend your knees so that your torso is almost parallel to the floor. • Hold the dumbbells in both hands and hang your arms down by your sides. • Engage your core and lift your arms up and outwards. Squeeze your shoulder blades and then bring your arms back down to starting position.

Weighted bent jack knives Execution and tips : • Lie flat on the floor holding a weight behind your head. • Engage your core and lift your legs towards your chest, simultaneously bring the weight to your knees. • Hold and then bring your legs and arms back to starting position. (make sure you don’t let your feet touch the floor between reps) Single arm bent over rows Execution and tips : • 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.

Kneeling single arm Execution and tips : shoulder press • Start in a half-kneeling V sit scissor position on a matt holding a kicks dumbbell in one hand. • Hold the dumbbell in your left hand by your shoulder. Your right knee should be up. • Keep your back and neck straight and neutral. • Only moving your right arm, lift the weight up towards the ceiling. Hold and then return to starting position. • When you do your right arm your left leg should be up. Execution and tips : • Start in a v sit position with your arms up in the air. • Engage your core and lift your left leg over your right leg (scissor kicks) and repeat with your right leg. • Remember to keep your back straight

Friday Warm up Full Body 5 minutes skipping 1 minute on, 1 minute off Exercise Reps Suggested Equipment weight Resistance Plank in and X 15 _ band outs each Repeat this circuit for a total of 3 rounds Week Eight Romanian X 12 15 – 30 kgs Barbell deadlifts with a minute break between each round 10 mountain X5 _ _ climbers with 2 push ups Dumbbell pull X 15 5 – 12 kgs Dumbbells through Leg raises X 15 _ Resistance with bands abductions Front to side X 12 3 – 5 kgs Dumbbells lateral raises each arm ALWAYS stretch after the workout – minimum 10 minutes

Plank in and outs Execution and tips : • Place a resistance band around your calves. • Get into a plank position, resting on your forearms and toes. Your legs should be close together. • Move your left leg out to the side and then back in. • Then repeat with your right leg. • Make sure you are only moving your legs and that the top half of your body is still. • Keep your back straight and your core engaged throughout the whole exercise. Romanian deadlift Execution and tips : • 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!)