Get a BOOTY or Die Trying (AT-HOME EDITION)

DISCLAIMER:

We strongly suggest that you check with your doctor or

physician prior to beginning this program, as as not all

exercises/workouts listed in this program are suitable for

different individuals and levels of fitness. This program was

created and designed for those already currently in fitness.

This program was created for educational purposes only.

With exercising/working out comes the possibility of

getting injured, so by attempting this program, you are

agreeing that you do so on your own risk and are

voluntary participating in these exercises and agree to

release or not charge Ricky Verdugo from any sort of

claims, known or unknown. Thank you, and Enjoy!

 What To Expect From This Program:

Due to EXTREME HIGH demand for a in-home booty

program, I finally caved in and decided to create yet

ANOTHER master piece, now the main difference of this

one other than the fact we wont be incooprtating weights

much, is that it’s a 2 month 8 week program opposed to a

12 week 3 month program. Reason for that is I just didn’t

wanna have too many repepitive workouts in there, at the

end of the day you only do have and can only do so much

at home. Ideally, we would like to incooporate weights, but

below I wrote a 12 week 3 month workout routine only

using resistance bands! I Have over 40 workouts listed in

this program, in which I firmly believe will help take your

booty to the next level straight from home! Now, if you do

 have weighgs, dumbbels, barbells, kettle bells, don’t be

afraid to add that in for extra pressure/resistance! That is

all solely on you, if you have it, I suggest adding it.. you

can do some by holding the weight as you perform most

of these exercises. Since this is a at home program, there

will be no upper body routines, but listed inside I also do

have core routines for you, and for our cardio, it will mainly

consist of H.I.I.T (High Intensity Interval Training) basically

meaning were looking to run your heart rate up high, then

drop it, then raise it, to fully maximize our routine. These

workouts, are some of the more creative exercises I could

have came up with and feel strongly that they will show

you a whole new dimension of how to approach booty

workouts. I am SO excited for you and I hope you are

 ready to KICK ASS, LITERALLY.

THIS PROGRAM IS NOT EASY AND THESE WORKOUTS

ARE HARD! But I can guarantee you, if you approach this

religiously, you WILL see changes. SO, ALWAYS TAKE

PICTURES, just about every 10 days, that’s the best way to

track progress.

WORKOUT TIPS:

• YOU MUST EAT TO GROW! Its cliché, but EATING IS

IMPORTANT! Look at food as fuel for the body.

• Anytime you can squeeze your glutes, DO SO

• Anytime you can PUSH or EXPLODE off your heels, DO

 SO! This will help activate hamstring

• Hard Work Always shows. This program will ONLY

work if YOU PUT THE WORK IN. Put your hard hat on,

and get to F’n work.

• NO MORE DAMN EXCUSES. GET THE JOB DONE.

• Drink TONS of water.

• Lots OF GREEN TEA (Will help get you lean)

• Lots of GREEN VEGGIES

Meal Guide:

We are going to be CARB CYCLING. In my time training,

whichever fitness goal it may be, Carb cycling has seemed

to be thee most effective and efficient way to approach a

diet plan. Now, it is NOT easy, you may feel bloated on the

high carb days like youre pregnant, some days the low

carbs wont be enough, that’s essential to SHOCKING the

body, confusing it, which allows growth to instill. We are

going to be doing THREE Low Carb Days, Followed by ONE

high carb day every 4th day. Since theres uneven days in a

week, Each 4th day which is your high carb day, WONT land

on the same day. For example, Day 1 Monday,2 Tuesday &

3 Wednesday are Low carb days while the 4th day Thursday

is high carb day, then repeat again starting Friday Saturday

and Sunday being low, and Monday being High carb and so

on. Below I will list the Foods that I THINK, and SUGGEST

you should be eating. If you are vegetarian or vegan (or

peskatarian) Feel free to stick to your regular diet just add

 more protein and carbs in your diets. EVERYTHING IS

MODIFIED, After listing the meal guide I will list substitution

options you are more than welcome to substitute with.

Low Carb Meals:

Meal 1: 5oz egg whites ½ avocado handful of spinach

Meal 2: 4oz Protein, ½ cup jasmine rice 4/5 asapragus

Meal 3: Protein Shake w/ ½ banana

Meal 4: 4oz Protein 3oz sweet potatoes handful of broccoli

Meal 5: Protein Shake w/ 1 rice cake 1 tbs peanut butter

High Carb Meals:

Meal 1: 1 Cup Oatmeal w/ handful of blueberries

Meal 2: 4oz Protein 5oz Sweet potato

 Meal 3: 4oz Protein ¾ cup jasmine rice

Meal 4: Protein Shake w/ 1 banana 1 cup almonds

Meal 5: 3oz Protein 2oz sweet potato handful of spinach

Proteins: Chicken, Lean Ground Turkey, Lean Ground

Beef, Tilapia, Mahi Mahi, Salmon, Water Based Tuna, Steak,

Tofu

Carbs: Sweet Potato, White and or Brown or Jasmine Rice,

Red Potatoes, Black Beans

Veggies: Aspragus, Broccolli, Spinach, Green Beans, Kale,

Cucumbers

Supplemental Advice:
PROTEIN! I always get asked where and which protein to

buy. ANYWHERE where they sell supplemts, just make sure

to ask them for a LEAN style of protein, not mass gainer,

even if youre trying to gain weight, get a lean, and take two

shakes a day. This goes for all supplements you wanna buy

BCAAS (branch chain amino acids) – IF you have the spare

money, buy.. take one scoop either before, during or after

workouts

THERMOGENIC (Fat burner) I recommend POWDER

opposed to pills, totallu up to you. Take before workout

PRE-WORKOUT – IF needed, take before workout

DETOX – I recommend pills opposed to powder, one on

empty stomach when waking up, one before bed

VITAMINS –

Multivitmains

Omega’s (Fish oil)

B-Vitamins

Iron Pills

Calcium

H.I.I.T CARDIO:

Below, I will post a few different H.I.I.T cardio routines you

can do at home, these will consist of body weighted

movements only! If you don’t understand a workout,

search it on youtube and you will find plenty of examples,

all of these terms are universal terms and are easily found

online. Were looking to do this 2-5x a week, 2x if you

aren’t trying to lose weight, we do it for cardiovascular

reasons and allows us to stay lean. If needed to lose

weight, depending on your fitness level, rane from 2-5x a

week.

H.I.I.T Cardio #1

100 reps of each of the following exercises:

1. Jumping Jacks/Jump Rope

2. Push Ups

3. Dips

4. 100 sec plank

5. Plank Jacks

6. Squat Jumps

7. Jumping Lunges

8. Russian Twists

9. Power Jacks

10. Mountain Climbers

H.I.I.T Cardio #2

Run in place for 30 seconds

 50 Mountain Climbers

25 Jump squats

15 Sit-ups

10 push ups

5 burpees

Repeat total of 3-5x total

H.I.I.T Cardio #3

45 second Run in place

45 second Wall sit

45 second Russian twist

45 second plank

45 second Squat Jumps

Repeat total of 4x
 H.I.I.T Cardio #4

Starting off at 12 reps of each exercise, then 11 reps

of each exercise, then 10 reps of each exercise and so

on till you reach ONE rep of everything, so stagger

your way down, as fast as you can.

1. Push-ups

2. Sit-ups

3. Squat Jumps

4. Burpees

5. Plank Jacks

H.I.I.T Cardio #5 (preferably at a track or treadmill)

4 Laps
 25 sit ups

3 laps

25 Russian Twists

2 laps

25 Plank Torso Twists

1 lap

25 second plank

So when approaching this in home program, please

understand we will be repeating a ton of the same
workouts, so if you have any type of weight feel free
to use it. These workouts are the ones that I thought
out well to ensure these will give us the best chance
to see some incredible progress from home. We will
be doing a lot of Thrusters, and hip abductors, in my
time training I found those to be the most efficient
ones to do without any weight.

PICTURES! Take a before on day 1, and ones

updated every 10-12 days, pictures don’t lie!

WHERE TO BUY BANDS! These are the ones that I

currently use, you are able to use anyone you
want, I get mine from [Link] , send them
an email for a custom order saying you want
RICKYS BOOTY BUNDLE PACKAGE. You will get a
killer discount those 5 bands for $20 it will come
with two yellow (Easy) 2 red (medium) and 1
orange (Hard)

Week 1: Day 1 GLUTES

Exercise Sets Reps Video

Lateral 5 12 steps [Link]
Steps each
side
Ice Skaters 5 10 steps [Link]
each
side
Squat 5 15 jumps [Link]
Jumps
Squat Hip 3 50 reps [Link]
Abductors
Standing 4 20 reps [Link]
Glute each leg
Raise
Wall Sit + 3 40 [Link]
clams seconds
Laying 4 25 reps [Link]
Down
Elevated
Heel
Thrusters
Laying Down 3 12 reps [Link]
Iso Leg
Thrusters
Sumo 4 20 reps [Link]
Squat
Pulses
Seated Hip 4 75 reps [Link]
Abductors
 Week 1 Day 2: CORE

Exercise Sets Reps Video

Banded 4 20 [Link]
Bicycle
Crunches
Banded 4 20 [Link]
Plank Jacks
Banded 4 20 [Link]
Flutter
Kicks
Banded 4 20 each [Link]
Mountain leg
Climbers
Alt. Bench 4 20 [Link]
Knee Tucks

Week 1 Day 3: Legs/Glutes

Exercise Sets Reps Video

Fire 4 20 each [Link]
Hydrants leg
Elevated 4 25 [Link]
Heel
Thrusters
 Elevated 4 10 each [Link]
Iso leg
thruster
180 Squats 4 15 reps [Link]

Rainbow 4 15 reps [Link]

Kickbacks each
leg
Circle 3 10 reps [Link]
Kickbacks each
leg
Donkey 3 25 reps [Link]
Kicks each
leg
Straight 3 25 reps [Link]
Leg each
Kickbacks leg

Week 1 Day 4: CORE

Exercise Sets Reps Video

Sit ups 3 15 [Link]

Cross Up 3 15 each [Link]

Crunches side
Plank 3 40-50 [Link]
seconds
 Plank 3 20 each [Link]
Torso side
twists
Oblique 3 10 reps [Link]
Crunch each side
Side Plank 3 30-40 [Link]
seconds
Crunches 3 25 [Link]

Week 1 Day 5: Legs/Glutes

Exercise Sets Reps Video

Jump 4 15 [Link]
Squats (Try
pausing at the
bottom for at least
1-2 seconds)
Lateral 3 10 [Link]
Steps (After 10 steps
steps each way,
perform 5 squat
each
jumps) way
Alternating 4 10 [Link]
Squat + steps
Thigh Raise w/
raise
each
side
Fire 3 15 reps [Link]
Hydrant + each
Kickback side
Laying 4 20 reps [Link]
Glute Riase each
side
Laying Iso 3 20 reps [Link]
Hip each
Abductor leg
Laying 4 15 reps [Link]
Scissor each
Raises leg
Good 3 20 reps [Link]
Mornings
Frog Leaps 4 10 [Link]
leaps
each
way

Week 1 Day 6/7 Perform **H.I.I.T CARDIO** (Or active rest

days)
 Week 2 Day 1: CORE

Exercise Sets Reps Video

Bicycle 3 20 [Link]
Crunches
Side Plank 3 10 each leg [Link]
Knee Tuck
V-Ups 3 15 [Link]

Knee Tucks 3 20 [Link]

Side Plank 3 10 each [Link]

Reach side
Throughs
Plank 3 40-50 [Link]
seconds
Flutter Kicks 3 25 (each [Link]
stride is
ONE rep

Week 2 Day 2: Lower Body/Glutes

Exercise Sets Reps Video

Seated Hip 5 100 [Link]
Abductors
Standing 3 100 reps [Link]
Glute Raise each leg
Frog 3 100 reps [Link]
Thrusters
Squat Jumps 3 100 reps [Link]
 Squat Hip 3 100 reps [Link]
Abductors
Standing 3 100 reps [Link]
Straight leg
kickbacks

Week 2 Day 3: Perform H.I.I.T Cardio or active Rest

Week 2 day 4:Core

Exercise Sets Reps Video

Scissor Kicks 4 12 [Link]

Sit-ups 3 15 [Link]

Mountain 3 50 reps [Link]

Climbers
Plank Torso 3 12 reps [Link]
Twists
Side Plank 3 30 seconds [Link]
each side
Planks 3 40 seconds [Link]

Week 2 Day 5: Lower Body/Glutes

Exercise Sets Reps Video

 Alternating 3 15 each leg [Link]
Jumping
Lunges
Laying 3 20 reps [Link]
Scissor each leg
Donkey Kicks
Squat walks 3 10 steps [Link]
+ reverse one way,
squat walks 10 steps
reverse
Hip-Turnouts 3 15 each leg [Link]

Squat Jacks 5 25 reps [Link]

Elevated 5 20 reps [Link]

Frog
Thrusters
Elevated 4 20 reps [Link]
Hammy Ext,
Good 4 20 reps [Link]
Mornings
Sliding Dual 3 20 reps [Link]
Hamstring
Curls
Sliding Back 3 12 reps [Link]
Lunges each leg

Week 2 Day 6: Perform H.I.I.T Cardio or active rest day

Week 2 day 7: Lower Body/Glutes

Exercise Sets Reps Video

 Sliding Side 4 15 [Link]
Lunges
Bench Glute 4 20 [Link]
Spread
Laying Dual 4 25 [Link]
Hip Bridge (3
second
squeeze at
top
Laying Iso 4 12 each [Link]
Hip Bridge leg
Bench 4 30 reps [Link]
reverse
hyper ext.
Bench Dual 4 25 [Link]
Leg
Extension
Bench Iso 4 15 [Link]
Leg Ext
Bench Dual 4 20 [Link]
Fire Hydrant

Week 3 Day 1: Perform H.I.I.T Cardio or Active Rest day

Week 3 day 2: Lower Body/Glutes

Exercise Sets Reps Video

Donkey 5 20 each leg [Link]
kicks
Straight Leg 5 20 each leg [Link]
Kickbacks
 Fire 5 20 each leg [Link]
Hydrants
Rainbow 5 15 each leg [Link]
Kickbacks
Circle 5 15 each leg [Link]
Kickbacks
Laying Iso 5 15 each leg [Link]
Hip (EXTRA
Abductor SLOW ON
THE WAY
UP AND
DOWN
Laying Glute 5 20 each leg
Raise [Link]

Laying Dual 5 30 [Link]

Hip Bridge
Laying Iso 5 10 each leg [Link]
Hip Brudge

Week 3 Day 3: Core

Exercise Sets Reps Video

Plank Jacks 20 [Link]

Plank 3 30 seconds [Link]

Side Plank 20 each [Link]

Reach side
Throughs
Side Plank 3 30 seconds [Link]
Mountain 50 [Link]
Climbers
Plank 3 35 seconds [Link]

Side Plank 10 each leg [Link]

Knee Tucks
Side Plank 3 35 seconds [Link]

Week 3 Day 4: Lower Body/Glutes

Exercise Sets Reps Video

Standing 4 25 each leg [Link]
Straight Leg
Kickbacks
Standing 4 25 each leg [Link]
Donkey
Kicks
Standing 4 25 each leg [Link]
Glute Raise
Wall sit + 3 40 seconds [Link]
Clams
Lateral Steps 4 12 steps [Link]

Ice Skaters 4 12 [Link]

Frog Leaps 3 10 [Link]

Squat Hip 3 35 [Link]

Abductors
Laying Dual 5 5 [Link]
hip Bridge
(MUST
SQUEEZE AT
TOP FOR 10
SECONDS
EACH REP)

Week 3 Day 5: Active Rest Day or H.I.I.T Cardio

.
Week 3 Day 6: CORE
Exercise Sets Reps Video
Alt. Knee 4 12 [Link]
Tucks
Cross Up 4 12 [Link]
Crunches
Scissor Kicks 4 12 [Link]

Oblique 4 12 [Link]
Crunch
V-Ups 4 12 [Link]

Sit-Ups 4 12 [Link]
 Crunches 4 12 [Link]

Week 3 Day 7: Legs/Glutes

Exercise Sets Reps Video

Sliding Back 3 10 [Link]
Lunges
Sliding Side 3 10 [Link]
Lunges
Squat Jumps 4 20 [Link]

Seated Hip 4 50 (Nice [Link]

Abductors and slow)
Laying Hip 3 20 [Link]
Abductors
Squat Clams 4 30 [Link]

Laying Glute 4 20 [Link]

Raise
Standing 3 20 [Link]
Glute Raise
Laying 4 20 [Link]
Scissor Kicks

Week 4 Day 1: Core

Exercise Sets Reps Video

 Plank 5 60 [Link]
seconds
Side 5 40 [Link]
Plank seconds

Plank 5 20 [Link]
Jacks
Side 5 12 [Link]
Plank
Reach
Throughs
Plank 5 15 [Link]
Torso
Twists

Week 4 Day 2: Active Rest Day or perform H.I.I.T Cardio

Week 4 Day 3: Legs/Glutes:

Exercise Sets Reps Video

Alt. 3 12 [Link]
Jumping
Lunges
180 squats 4 12 [Link]
 Squat 3 12 [Link]
Jumps
Squat 4 12 [Link]
Jacks
Bench 4 45 [Link]
Glute
Spread
Bench 4 45 [Link]
Dual Fire
Hydrants
Bench 4 45 [Link]
Dual Leg
Ext.
Bulgarian 4 10 each [Link]
Split leg
Squats
Lateral 3 10 steps [Link]
Steps each leg

Week 4 day 4: CORE

Exercise Sets Reps Video

Flutter 3 100 [Link]
Kicks
Mountain 3 100 [Link]
Climbers
Plank Jacks 3 100 [Link]
 Bicycle 3 100 [Link]
Crunches
Knee Tucks 3 100 [Link]

Week 4 Day 5: Legs/Glutes

Exercise Set Rep Video

s s
Ice 4 15 [Link]
Skaters eac
h
sid
e
Alternati 4 12 [Link]
ng Squat eac
+ Thigh h
Raise leg
Standing 4 20 [Link]
Glute eac
Raises h
leg
Rainbow 4 15 [Link]
Kicks eac
h
leg
Circle 4 10 [Link]
Kickback eac
s
 h
leg
Walking 4 10 [Link]
Lunges eac GI9alxEk4
h
leg
Hip 4 12 [Link]
Turnouts
Seated 4 50 [Link]
Hip
Abducto
rs

Week 4 Day 6: Active rest day/ H.I.I.T Cardio

Week 4 Day 7: Legs/Glutes

Exercise Sets Reps Video

Lateral 3 15 steps [Link]
Step + each
Jump (Every 3 side
lateral steps
perform 3 squat
jumps)
Squat 4 20 steps [Link]
Walks back and
forth
Squat 3 15 [Link]
Jumps *Focus
(*2 Second
pause at the
on pause
bottom) at the
bottom
Fire 3 15 reps [Link]
Hydrant + each leg
Kickback
Laying Iso 3 20 reps [Link]
Hip each leg
Abductor
Laying 4 25 [Link]
Scissor
Kicks
Seated Hip 6 50 [Link]
Abdcutors
*Slow Pace

Week 5 Day 1: CORE

Exercise Sets Reps Video
Plank Jacks 3 20 [Link]

Plank 3 30 seconds [Link]

Side Plank 3 20 each [Link]
Reach side
Throughs
Side Plank 3 30 seconds [Link]

Mountain 3 50 [Link]
Climbers
Plank 3 35 seconds [Link]

Side Plank 3 10 each leg [Link]

Knee Tucks
Side Plank 3 35 seconds [Link]

Week 5 Day 2 Lower Body/Glutes:

Perform one set of each workout before moving on to set #2

Exercise Sets Reps Video

Lareral 5 15 [Link]
Steps
Squat 5 15 [Link]
Jumps
Sumo 5 15 [Link]
Pulses
Seated Hip 5 25 [Link]
Abductors
Standing 5 15 [Link]
Straight
Leg
Kickback
 Standing 5 15 [Link]
Donkey
Kick
Standing 5 15 [Link]
Glute Raise

Week 5 Day 3 Active Rest day or H.I.I.T Cardio

Week 5 day 4: Glutes

Exercise Sets Reps Video

Laying 4 12 [Link]
down Iso each
Hip Bridge leg

Elevated 5 12 [Link]
one leg each
thrust leg
Bench Iso 4 12 [Link]
Leg each
Extension leg
Sliding Iso 5 12 [Link]
Leg each
Hamstring leg
Fire 4 15 [Link]
Hydrants each
leg
 Donkey 5 15 [Link]
Kicks each
leg
Dual Leg 4 20 [Link]
ext each
leg
Wall Sit 5 50 [Link]
clams
Seated Hip 4 100 [Link]
Abductors

Week 5 Day 5: CORE

Exercise Sets Reps Video
Flutter 3 100 [Link]
Kicks
Mountain 3 100 [Link]
Climbers
Plank Jacks 3 100 [Link]

Bicycle 3 100 [Link]

Crunches
Knee Tucks 3 100 [Link]

Russian 3 100 [Link]

Twists
Week 5 Day 6: Active rest day or H.I.I.T Cardio

Week 5 day 7 Glutes/Lower Body

Exercise Sets Reps Video
 Frog 4 15 [Link]
Thruster
Elevated 4 15 [Link]
Frog
Thruster
Bench 4 15 [Link]
Reverse
Hyper
Bench 4 25 [Link]
Glute
Spread
Hip Turn 3 15 each [Link]
Outs side
180 squats [Link]
*Pause
before
next rep
Squat jacks 4 20 [Link]

Good 4 25 [Link]
Mornings

Week 6 Day 1: CORE

Exercise Sets Reps Video
Alt. Knee 4 12 [Link]
Tucks
Cross Up 4 12 [Link]
Crunches
Scissor Kicks 4 12 [Link]

Oblique 4 12 [Link]
Crunch
V-Ups 4 12 [Link]

Sit-Ups 4 12 [Link]

Crunches 4 12 [Link]

Week 6 Day 2 Active Rest Day or H.I.I.T Cardio

Week 6 day 3 Glutes

Exercis Set Reps Video

e s
Lateral 5 12 [Link]
Steps steps 17
each
side
Ice 5 10 [Link]
Skaters steps 08
each
side
Squat 5 15 [Link]
Jumps jumps 20
Squat Hip 3 50 reps [Link]
Abductor
s
Standing 4 20 reps [Link]
Glute each
Raise leg
Wall Sit + 3 40 [Link]
clams second
s
Laying 4 25 reps [Link]
Down
Elevated
Heel
Thrusters
Laying 3 12 reps [Link]
Down Iso
Leg
Thrusters
Sumo 4 20 reps [Link]
Squat
Pulses
Seated 4 75 reps [Link]
Hip
Abductor
s

Week 6 Day 4: CORE

Exercise Sets Reps Video

Scissor Kicks 4 12 [Link]

Sit-ups 3 15 [Link]

Mountain 3 50 reps [Link]

Climbers
Plank Torso 3 12 reps [Link]
Twists
Side Plank 3 30 seconds [Link]
each side
Planks 3 40 seconds [Link]

Week 6 Day 5 :Glutes/Lower body

 Exercise Sets Reps Video
Ice Skaters 4 15 [Link]
each
side
Alternating 4 12 [Link]
Squat + each
Thigh Raise leg
Standing 4 20 [Link]
Glute each
Raises leg
Rainbow 4 15 [Link]
Kicks each
leg
Circle 4 10 [Link]
Kickbacks each
leg
Walking 4 10 [Link]
Lunges each
leg
Hip 4 12 [Link]
Turnouts
Seated Hip 4 50 [Link]
Abductors

Week 6 day 6: Active Rest Day or H.I.I.T Cardio

Week 6 day 7: Glutes & Core

Exercise Sets Reps Video

Circle 4 12 each [Link]
Kickbacks leg
Plank 4 45 [Link]
seconds
Plank Torso 4 20 [Link]
Twists
Plank Jacks 4 20 [Link]

Mountain 4 50 [Link]
Climbers
Squat Hip 4 35 [Link]
Abductors
Alternating 4 12 [Link]
Squat w/
Thigh Raise
180 Squats 3 12 [Link]

Elevated 4 20 [Link]
Hammy
Extension
V-Ups 4 15 [Link]

Week 7 Day 1: Active Rest Day or H.I.I.T Cardio

Week 7 day 2: Core

Exercise Sets Reps Video
Banded 3 20 [Link]
Bicycle
Crunches
Banded 3 20 [Link]
Plank Jacks
 Banded 3 20 [Link]
Flutter
Kicks
Banded 3 20 each [Link]
Mountain leg
Climbers
Alt. Bench 3 20 [Link]
Knee Tucks

Week 7 Day 3: Glutes

Exercise Sets Reps Video

Seated Hip 5 100 [Link]
Abductors
Standing 3 100 reps [Link]
Glute Raise each leg
Frog 3 100 reps [Link]
Thrusters
Squat Jumps 3 100 reps [Link]

Squat Hip 3 100 reps [Link]

Abductors
Standing 3 100 reps [Link]
Straight leg
kickbacks

Week 7 Day 4: Core

Exercise Sets Reps Video

Sit ups 3 15 [Link]
Cross Up 3 15 each [Link]
Crunches side
Plank 3 40-50 [Link]
seconds
Plank 3 20 each [Link]
Torso side
twists
Oblique 3 10 reps [Link]
Crunch each side
Side Plank 3 30-40 [Link]
seconds
Crunches 3 25 [Link]

Week 7 Day 5: Glutes/Legs

Exercise Sets Reps Video

Lateral 3 15 steps each [Link]
side, every 5
Steps + lateral steps
do 5 jumps,
Jump + Hip followed by
Abductor 10 hip
abductors
Laying 4 30 [Link]
Dual Heel
Thruster
Elevated 4 30 [Link]
Heel
Thrusters
 Squat 3 20 [Link]
Jumps
Sliding 3 15 [Link]
Knee
Abductors
Sliding 4 12 [Link]
Back
Lunges
add a 1 sec
pause at
bottom
Squat 1 30 steps [Link]
Walk + forward
Reverse 30 steps
Squat walk reverse

Week 7 Day 6 Active Rest Day or H.I.I.T Cardio

Week 7 Day 7: Glutes/Hamstrings

Exercise Set Rep Video

s s
Good 4 25 [Link]
Mornings
Bulgarian 3 12 [Link]
Split each
Squats leg
Iso 3 10 [Link]
Hamstrin
 g Curl
with
sliders
Sumo 4 20 [Link]
Pulses w/
Band
Dual 3 15 [Link]
Sliding
Hamstrin
g Curls
Pistol 3 10 [Link]
Squat -Yuq9pD7JY

Seated 5 25 [Link]
Hip
Abductor

Week 8 Day 1: CORE

Exercise Sets Reps Video

Sit ups 3 15 [Link]

Cross Up 3 15 each [Link]

Crunches side
Plank 3 40-50 [Link]
seconds
Plank 3 20 each [Link]
Torso side
twists
 Oblique 3 10 reps [Link]
Crunch each side
Side Plank 3 30-40 [Link]
seconds
Crunches 3 25 [Link]

Week 8 Day2: Active Rest Day / H.I.I.T Cardio

Week 8 Day 3: Legs/Glutes

Exercise Set Reps Video

s
Walking 3 15 lunges [Link]
Lunges each leg k4

Alterntin 3 10 jumps [Link]

g each leg
Jumping
Lunges
Squat 4 15jumps [Link]
Jumps w/ **Emphasiz
2 second e the pause
pause at at the
bottom bottom
Frog 4 20 reps [Link]
Thrusters
Iso Glute 5 12 reps [Link]
Bridge
Iso 3 12 reps [Link]
Hamstrin
g Curl
Seated 3 100 [Link]
Hip
Abductor
s

Week 8 Day 4:CORE

Exercise Sets Reps Video

Banded 4 20 [Link]
Bicycle
Crunches
Banded 4 20 [Link]
Plank Jacks
Banded 4 20 [Link]
Flutter
Kicks
Banded 4 20 each [Link]
Mountain leg
Climbers
Alt. Bench 4 20 [Link]
Knee Tucks
 Scissor 4 20 [Link]
Kicks

Week 8 Day 5: Glutes

Exercise Set Rep Video

s s
Ice 4 15 [Link]
Skaters eac
h
side
Alternatin 4 12 [Link]
g Squat + eac
Thigh h
Raise leg
Standing 4 20 [Link]
Glute eac
Raises h
leg
Rainbow 4 15 [Link]
Kicks eac
h
leg
Circle 4 10 [Link]
Kickbacks eac
h
leg
Walking 4 10 [Link]
Lunges eac Ek4
h
leg
 Hip 4 12 [Link]
Turnouts
Seated 4 50 [Link]
Hip
Abductors

Week 8 Day 6: Active rest day or H.I.I.T Cardio

Week 8 day 7: CORE

Exercise Sets Reps Video

Alt. Knee 4 12 [Link]
Tucks
Cross Up 4 12 [Link]
Crunches
Scissor Kicks 4 12 [Link]

Oblique 4 12 [Link]
Crunch
V-Ups 4 12 [Link]

Sit-Ups 4 12 [Link]

Crunches 4 12 [Link]

Week 9 Day 1: Glutes/Legs

(You will SUPERSET ((Work each exercise inbetween sets))
workouts #1-4)
Exercise Sets Reps Video
 Donkey 4 15 each [Link]
Kicks leg
Circle 4 15 each [Link]
Kickbacks leg
Straight 4 15 each [Link]
Leg leg
Kickbacks
Fire 4 15 each [Link]
Hydrants leg
Sliding 4 25 [Link]
Knee
Abductors
Seated Hip 4 25 [Link]
Abductors
Wall Sit Hip 4 25 [Link]
Abductors

Week 9 Day 2:CORE

Exercise Sets Reps Video

Planks 1 1:15 [Link]
seconds
Side 1 1 minute [Link]
Plank
Plank 1 50 [Link]
jacks
Scissor 1 50 [Link]
kicks
 Russian 1 50 [Link]
twists
Knee 1 50 [Link]
Tucks
Flutter 1 50 [Link]
kicks

Week 9 Day 3: Active Rest Day or H.I.I.T Cardio

Week 9 Day 4: Glutes

Exercise Sets Reps Video

Hip Turn 4 10 reps [Link]
Outs each leg
Alt. Squats 3 15 reps [Link]
w/ Thigh each leg
Raise
Seated Hip 4 100 reps [Link]
Abductors
Elevated 5 20 reps [Link]
Dual Heel **Hold
Thrusters at the
top for 5
seconds
on LAST
5 reps
 Squat 4 20 [Link]
jumps
Wall Sit 3 45 [Link]
hip seconds
abductors
Laying Iso 3 20 reps [Link]
Hip each leg
Abductors
Laying 3 20 reps [Link]
Scissor Each leg
Kicks
Laying 5 20 reps [Link]
Dual Hip **Hold
Bridge at the
top for 5
seconds
on LAST
5 reps

Week 9 Day 5: CORE

Exercise Sets Reps Video
Bicycle 3 20 [Link]
Crunches
Side Plank 3 10 each leg [Link]
Knee Tuck
V-Ups 3 15 [Link]
Knee Tucks 3 20 [Link]

Side Plank 3 10 each [Link]

Reach side
Throughs
Plank 3 40-50 [Link]
seconds
Flutter Kicks 3 25 (each [Link]
stride is
ONE rep

Week 9 Day 6 Active Rest day or H.I.I.T Cardio

Week 9 day 7: LEGS/GLUTES – 100s

Exercise Sets Reps Video

Lateral 10 10 each [Link]
Steps leg
Ice Skaters 10 10 each [Link]
leg
Squat Jacks 10 10 [Link]

Elevated 10 10 [Link]
Dual Heel
Thrusters
Frog 10 10 [Link]
Thrusters
Sumo 10 10 [Link]
Squat
Pulses
Seated Hip 10 10 [Link]
Abductors
Squat 10 10 [Link]
Jumps

Week 10 Day 1: Active Rest Day

Week 10 Day 2: Core

Exercise Sets Reps Video

Banded 4 20 [Link]
Bicycle
Crunches
Banded 4 20 [Link]
Plank Jacks
Banded 4 20 [Link]
Flutter
Kicks
Banded 4 20 each [Link]
Mountain leg
Climbers
Alt. Bench 4 20 [Link]
Knee Tucks
 Week 10 Day 3: GLUTES

Exercise Set Reps Video

s
Squats 4 15 [Link]
with Zk0
pause**
Squat 4 20 [Link]
Jumps W/
Pause**
Lateral 4 15 each leg [Link]
Steps w/ *Emphasiz
Pause** e a pause
after each
step
Alternatin 3 12 reps [Link]
g Jumping each leg*
Lunges w/ Pause
Pause* after each
jump
Bulgarian 3 10 reps [Link]
Split each leg
Squats w/ *Emphasiz
Pause at e pause at
the the
bottom bottom
before
coming up
Circle 3 15 each leg [Link]
Kickbacks
Donkey 5 25 each leg [Link]
Kicks
 Week 10 Day 4: CORE

Exercise Sets Reps Video

Alt. Knee 4 12 [Link]
Tucks
Cross Up 4 12 [Link]
Crunches
Scissor Kicks 4 12 [Link]

Oblique 4 12 [Link]
Crunch
V-Ups 4 12 [Link]

Sit-Ups 4 12 [Link]

Crunches 4 12 [Link]

Week 10 Day 5: Glutes/Hamstrings

Exercise Sets Reps Video
Good 4 25 [Link]
Mornings
Dual leg 4 20 [Link]
Hip bridge
Dual Leg 3 25 [Link]
Hamstring
Curl w/
Sliders
 Elevated 4 20 [Link]
Hamstring
Ext.
Iso Leg 3 15 [Link]
Hamstring
Curl
Iso Leg Hip 4 20 [Link]
Bridge
Sumo 4 35 [Link]
Squat
Pulses

Week 10 Day 6: Active Rest Day or H.I.I.T Cardio

Week 10 Day 7: Lower Body/Glutes

Exercise Sets Reps Video

Lateral 3 15 steps each [Link]
side, every 5
Steps + lateral steps
do 5 jumps,
Jump + Hip followed by
Abductor 10 hip
abductors
Laying 4 30 [Link]
Dual Heel
Thruster
Elevated 4 30 [Link]
Heel
Thrusters
 Squat 3 20 [Link]
Jumps
Sliding 3 15 [Link]
Knee
Abductors
Sliding 4 12 [Link]
Back
Lunges
add a 1 sec
pause at
bottom
Squat 1 30 steps [Link]
Walk + forward
Reverse 30 steps
Squat walk reverse
Iso Hip 4 25 [Link]
Abductor
Laying Iso 4 25 [Link]
Scissor
Kicks

Week 11 Day 1: CORE

Exercise Sets Reps Video
Sit ups 4 15 [Link]

Cross Up 4 15 each [Link]

Crunches side
 Plank 4 40-50 [Link]
seconds
Plank 4 20 each [Link]
Torso side
twists
Oblique 4 10 reps [Link]
Crunch each side
Side Plank 4 30-40 [Link]
seconds
Crunches 4 25 [Link]

Week 11 day 2: GLUTES

Exercise Sets Reps Video
Seated Hip 5 100 each [Link]
Abductors leg
Standing 3 100 reps [Link]
Glute Raise each leg
Frog 3 100 reps [Link]
Thrusters each leg
Squat Jumps 3 100 reps [Link]
each leg
Squat Hip 3 100 reps [Link]
Abductors each leg
Standing 3 100 reps [Link]
Straight leg each leg
kickbacks
Standing 3 100 reps [Link]
Donkey Kics each leg
 Week 11 Day 3 ACTIVE REST DAY/ H.I.I.T Cardio
Week 11 Day 4: CORE
Exercise Sets Reps Video
Plank Jacks 4 20 [Link]

Plank 4 30 seconds [Link]

Side Plank 4 20 each [Link]

Reach side
Throughs
Side Plank 4 30 seconds [Link]

Mountain 4 50 [Link]
Climbers
Plank 4 35 seconds [Link]

Side Plank 4 10 each leg [Link]

Knee Tucks
Side Plank 4 35 seconds [Link]

Week 11 Day 5: GLUTES

Exercise Sets Reps Video

Lateral 5 12 steps [Link]
Steps each
side
Ice Skaters 5 10 steps [Link]
each
side
 Squat 5 15 jumps [Link]
Jumps
Squat Hip 3 50 reps [Link]
Abductors
Standing 4 20 reps [Link]
Glute each leg
Raise
Wall Sit + 3 40 [Link]
clams seconds
Laying 4 25 reps [Link]
Down
Elevated
Heel
Thrusters
Laying Down 3 12 reps [Link]
Iso Leg
Thrusters
Sumo 4 20 reps [Link]
Squat
Pulses
Seated Hip 4 75 reps [Link]
Abductors

Week 11 Day 6 – ACTIVE REST DAY/ H.I.I.T Cardio

Week 11 Day 7 – GLUTES

Exercise Sets Reps Video

 Lateral 4 15 steps [Link]
Step + each
Jump (Every 3 side
lateral steps
perform 3 squat
jumps)
Squat 4 20 steps [Link]
Walks back and
forth
Squat 4 15 [Link]
Jumps *Focus
(*2 Second
pause at the
on pause
bottom) at the
bottom
Fire 4 15 reps [Link]
Hydrant + each leg
Kickback
Laying Iso 4 20 reps [Link]
Hip each leg
Abductor
Laying 5 25 [Link]
Scissor
Kicks
Seated Hip 6 50 [Link]
Abdcutors
*Slow Pace

Week 12 Day 1: CORE

Exercise Sets Reps Video

Scissor Kicks 4 12 [Link]

Sit-ups 4 15 [Link]

Mountain 4 50 reps [Link]

Climbers
Plank Torso 4 12 reps [Link]
Twists
Side Plank 4 30 seconds [Link]
each side
Planks 4 40 seconds [Link]

Week 12 Day 2:ACTIVE REST DAY OR H.I.I.T Cardio

Week 12 Day 3: GLTUES/LOWER BODY
Exercise Sets Reps Video
Fire 4 30 each [Link]
Hydrants leg
Elevated 4 35 [Link]
Heel
Thrusters
Elevated 4 20 each [Link]
Iso leg
thruster
180 4 25reps [Link]
Squats
Rainbow 4 25 reps [Link]
Kickbacks each leg
Circle 3 20 reps [Link]
Kickbacks each leg
 Donkey 3 35 reps [Link]
Kicks each leg
Straight 3 35 reps [Link]
Leg each leg
Kickbacks

Week 12 Day 4: CORE

Exercise Set Reps Video
s
Plank 5 60 [Link]
second
s
Side 5 40 [Link]
Plank second bed
s

Plank 5 20 [Link]
Jacks
Side 5 12 [Link]
Plank
Reach
Through
s
Plank 5 15 [Link]
Torso local
Twists

Week 12 Day 5: GLUTES/LOWER BODY

Exercise Sets Reps Video

Ice Skaters 5 25 [Link]
each
side
Alternating 5 15 [Link]
Squat + each
Thigh Raise leg
Standing 5 30 [Link]
Glute each
Raises leg
Rainbow 5 25 [Link]
Kicks each
leg
Circle 5 20 [Link]
Kickbacks each
leg
Walking 5 20 [Link]
Lunges each
leg
Hip 5 15 [Link]
Turnouts
Seated Hip 5 65 [Link]
Abductors

Week 12 DAY 6: ACTIVE REST DAY/ H.I.I.T CARDIO

Week 12 DAY 7 THE FINALE BURN OUT

Exercise Sets Reps Video
Lateral 10 10 each [Link]
Steps leg
Ice Skaters 10 10 each [Link]
leg
Squat 10 10 [Link]
Jumps
 Elevated 10 10 [Link]
Dual Heel
Thrusters
Frog 10 10 [Link]
Thrusters
Sumo 10 10 [Link]
Squat
Pulses
Seated Hip 10 10 [Link]
Abductors
Squat Jacks 10 10 [Link]

Standing 10 100 [Link]

Glute Raise
Standing 10 100 [Link]
Donkey
Kick
Standing 10 100 [Link]
Straight
Leg
Kickback