k
e
e
w
6
e
d
i
u
g
glute
HOME
WORKOUTS
BODIESBYRACHEL.COM.AU
COTTON BANDS
ANKLE STRAPS
BOOTY BANDS
DUMBBELLS
SKIPPING ROPE
ANKLE WEIGHTS
Before you start
1.
2.
3.
4.
I RECOMMEND YOU DOWNLOAD AN INTERVAL TIMER ON
YOUR PHONE FOR HIIT DAYS! I use an app called ‘SIIT’,
it’s free and really easy to use!
PLEASE DOWNLOAD A PHOTO COLLAGE APP to compare
your start images with your final!
JOIN THE ‘BODIES BY RACHEL PERSONAL TRAINING
FORUM” on Facebook. We have built an amazing
community with thousands of girls. The forum is
a great place for discussion topics and questions.
bit.ly/JOINBBRSQUAD
PLEASE FOLLOW THE ‘BODIES BY RACHEL’ VIMEO
ACCONT BIT.LY/ BBREXERCISEDEMOS as this is where all
video demonstrations of each exercise can be found.
You will easily be able to find the workouts by clicking the
link below your workout.
5.
WE WOULD LOVE TO FOLLOW YOUR JOURNEY so please
tag us on Instagram and Facebook #bodiesbyrachel
#teambbr #BBR #WTB @racheljdillon @bodiesbyrachel
6.
WE ARE HERE TO SUPPORT AND GUIDE YOU
THROUGHOUT THIS CHALLENGE so if you have any
questions you can email info@bodiesbyrachel.com.au
REFERENCE
TA B L E
SET
NUMBERS
(A1, A2, A3
ETC.)
These numbers and letters represent which exercises go together in any one
set. For example, A1, A2 and A3 should be completed together before resting.
SETS
How many times you are to complete the exercises. For example, set A (A1, A2
+ A3) should each be completed the specified amount of times through (e.g
four) before moving onto set B (B1, B2 + B3.)
REPS
The amount of times you complete each specific exercise. For example, you
are asked to do 15 squats and 20 Romanian deadlifts.
TIME
The length of time you perform as many reps of an exercise as you can. For
example, 30 seconds of squats. You do as many reps of squats as possible in
30 seconds.
TEMPO
HASHTAG
The speed of the movement. For example, 4020. The first number (as in
4020) is the amount of time you should take to perform the eccentric portion,
or, the lowering of the weight or exercise. The third number (as in 4020)
is the amount of time you should take to perform the concentric portion
or the raising of the exercise or weight. The second number (as in 4020) is
the amount of time to hold the weight/pause/ pulse at the bottom of the
exercise. The fourth number (as in 4020) is the amount of time to hold the
weight/pause at the top of the exercise.
Each workout video is demonstrated on the BBR Vimeo Workout Library.
Simply use the search bar and enter the exercise hashtag listed to view the
video. You can access the videos here: http://bit.ly/BBREXERCISEDEMOS.
Abbreviations
BB
DB
KB
RB
Barbell
Dumbbell
Kettlebell
Resistance Band
EB Exercise Ball
E/W Each Way
E/L Each Leg
E/A Each Arm
DS Drop Set (Start with a heavy weight, do as many reps as you can. Next set, choose a lighter
weight and do as many reps as you can, repeating for the specified amount of sets.)
LET’S
BEGIN!
WELCOME TO THE BBR 6 WEEK
COMPLETE GLUTE GUIDE!
Growing, shaping and toning my glutes
has been an important focus of mine
throughout my fitness journey. I started
with a flat booty and very "up and down"
physique. Building my glutes changed my
figure and was the key to unlocking the
bikini body that I craved. Over the past years,
I have trialled and tested various training
methods on myself (and my clients!) to
find what is truly the most effective way to
develop the perfect glutes. In this guide, I
have shared my favourite workouts to help
you achieve just this.
Our glutes are the biggest muscle in our
bodies, and there is a lot more that goes into
growing your glutes than simply squatting!
Our glutes are made of three muscles; the
maximus, medius, and minimus. In order
to build well-rounded glutes, it's important
that we target all three of these muscles,
and that is exactly what I've included in this
guide. Below you will find my favourite glute
activation exercises, as well as my favourite
workouts to help you sculpt your booty!
Remember ladies, mind muscle connection
is key when training your glutes. Make sure
you perform each exercises correctly and
contract your glutes with each movement.
Enjoy!
THE WORKOUTS IN THIS PROGRAM INCLUDE BOTH
PURELY WEIGHTED SESSIONS AND HIIT. WEIGHT
TRAINING IS ESSENTIAL FOR MUSCLE GROWTH,
AS IT INCREASES OUR METABOLISM AND ABILITY
TO BURN FAT POST WORKOUT, AS WELL AS BEING
AMAZING FOR HORMONE HEALTH.
I’ve included weighted HIIT, cardio and plyometric
movements to ensure you tone and sculpt your
entire body and stay lean, whilst obtaining growth
in the glutes. This type of training protocol elevates
your heart rate quickly and then keeps your heart
rate up, allowing you to burn more fat in less time.
HIIT increases the body’s need for oxygen during
the training, creating an oxygen shortage, causing
your body to ask for more during your recovery. This
after burn effect is referred to as Excess Post-Exercise
Oxygen Consumption (EPOC) and is the reason why
intense exercise will help burn more fat and calories
than regular training does.
I DO NOT GIVE WEIGHT OUTLINES IN MY PROGRAMS AND THE REASON FOR
THIS IS SIMPLE; EVERYONE IS AT A DIFFERENT LEVEL IN THEIR FITNESS
JOURNEY AND EVERY PERSON HAS DIFFERENT STRENGTH LEVELS. SO, THE
QUESTION IS THEN, HOW DO YOU CHOOSE YOUR WEIGHT?
When you choose your weight, I want you to consider two things;
Is this weight challenging for the reps and exercise given?
Am I still performing good quality reps using this weight?
The key is to choose a weight which is challenging for you, but still allows you to
perform your reps with the correct form. Never sacrifice form for weight!
I would aim to slightly increase your weights each week. If you feel like you are
getting stronger and the weight is no longer challenging, you then up your weight.
You have to be able to push and challenge yourself. T
THE HOLY GRAIL OF GLUTE ACTIVATION
WOULD DEFINITELY BE THE BOOTY BAND!
As many of you know, booty bands are my
absolute favourite way to activate my glutes
prior to a booty or leg session and they equally
as fantastic for keeping tension on your glutes
during the session itself.
Before a leg day, I always suggest that my BBR
girls ‘activate’ or fire up their glutes, the reason
for this is
that in order to grow your glutes, they need to
be switched on.
Most people cannot develop their glutes
effectively because they cannot activate or
‘fire’ their glutes correctly during their training
sessions. What this means, is that instead
of your glutes doing the work in your lower
body sessions, the other parts of your legs
are compensating, leading to growth in the
hamstrings and quadriceps but not the glutes.
Glute activation techniques such as booty band
work or ankle weight sessions help us to form
a deeper mind to muscle connection between
our brains and our booty. This connection allows
for an increased burn and blood flow to the
working muscle during our training, resulting
in more effective glute sessions and increased
muscle growth.
The burn you feel with these bands are no joke
and I can honestly say that since adding band
work to my sessions regularly, my glutes have
developed like never before!
W H AT I S FA S T E D C A R D I O ?
Fasted cardio is ‘the cardio completed when your
body is no longer processing food and insulin levels
are at a low, baseline level’ (legionathletics.com/
fasted-cardio/). For example, going for a walk straight
after waking up without consuming any food.
Research shows that by doing cardio in a fasted
state upon waking, you can burn up to 20% more fat
than if you had consumed a meal. By doing this, you
increase the rate of both lipolysis (the breaking down
of fat cells for energy) and fat oxidation (the burning
of this energy by cells). Fasted cardio also helps to
reduce ‘stubborn fat’ around the abdominal region by
increasing the blood flow in this area.
OPTIONS FOR
FA S T E D C A R D I O ( L I S S )
• Stairs or stepper
• Elliptical trainer
• Incline treadmill walk
• Walking outside
• Bike
Complete 40 – 60 minutes of LISS Cardio.
HIIT TRAINING
HIIT increases the body’s
need for oxygen during
training, creating an
oxygen shortage, which
causes your body to ask
for more during your
recovery. This after burn
effect is referred to as
Excess Post-Exercise
Oxygen Consumption
(EPOC) and is the reason
why intense exercise will
help burn more fat and
calories than regular
training does.
RECOVERY +
R E S T D AY S
L E T ’ S TA L K R E CO V E R Y A N D R E S T DAY S
Resistance training breaks down body tissues and muscles,
causing microscopic tears. Rest days give your muscles, nerves,
bones, and connective tissues time to recover and rebuild. When
you implement excessive amounts of exercise without having a
proper rest day and if you don’t have adequate time for recovery,
you may experience decreased performance, fatigue, altered
hormonal states, poor sleeping patterns and a lowered immune
system.
The rejuvenation process is so important. This requires
adequate amounts water (2.5- 3L if you are doing my guide),
proper nutrition, good quality sleep (8 hours), ample amounts
of micronutrients (vitamins and minerals) and recovery
supplements. These things allow your body to rebuild its tissues
letting them grow back stronger.
Your rest day and type of rest will depend on how advanced you
are and your intensity of training. If you’re just now starting out in
the fitness world, your rest day should probably be a real rest day
in which case you do not do any activity at all. A more experienced
person may choose an “active rest day”. This is where you won’t lift
any weight or do anything intense such as HIIT, but you may do an
activity like yoga or do some LISS cardio.
Throughout this program you will see I have made Sunday your
rest day. However, if something comes up and you need to
rearrange your rest day, you can do so.
What I always tell my clients is this training program is a guide.
You need it to fit YOUR lifestyle.
RECOVERY +
S T R E TC H I N G
L E T ’ S TA L K S T R E TC H I N G
HOW OFTEN SHOULD I STRETCH? MY ANSWER IS DAILY!
I know when it comes to training, a lot of us tend to neglect or
not bother stretching. I know because I am just as guilty as this
as you are. However, this year I’m stopping with the excuses and I
am making time to stretch DAILY!
Think about waking up in the morning. More than likely, one of
the first things you do without even thinking about is stretch.
Stretching is instinctive, meaning that your body already is
leading you to do it. While this type of morning stretching is
a great way to get up and going, focusing on more targeted
stretching during the day will have the greatest benefit on
muscles and joints.
Stretching regularly will strengthen your muscles and increase
your flexibility. The more flexible you are, the better it is for your
joints. Keeping muscles and joints in top condition helps with
your day-to-day range of motion and can help guard against
injury. Major muscle groups really benefit from stretching. Focus
on shoulders and neck, calves and thighs, hips, and lower back.
Remember to stretch evenly on both sides. Lastly, remember to
breathe. Exhale while going into the stretch; hold the stretch as
you inhale.
Stretching should not be painful. A mild discomfort means you
are getting a good stretch. If you feel pain, you should ease up
or stop and consult a doctor. Just like anything there are times
when stretching could be a bad thing. For example, if you have
an injury it could be made worse by certain types of stretching. If
you push it too far, you could injure muscles, ligaments, or nerves
just by stretching. Be aware and listen to your body.
HOME
6 week
P R OG R A M
WEEK 1 + 2
Breakdown
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
LOWER
BODY
WEIGHTED
HIT CARDIO
&
STABILITY &
STRENGTH
LISS
CARDIO
LOWER
BODY
WEIGHTED
LISS
CARDIO
LOWER
BODY
SCULPTING
REST &
RECOVERY
M O N DAY : G L U T E AC T I VAT I O N
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.
EQUIPMENT: BBR BOOTY BANDS
SET
A1
A2
SETS
REPS/
TIME
EXERCISE
3
30
seconds
BANDED
ABDUCTORS
3
30
seconds
E/W
BANDED CRAB
WALKS
DESCRIPTION
1. Stand in a squatting position with a band around your legs.
Place it on your lower thighs, just above your knees.
2. Now, bring your knees close together without letting them
touch. Then, spread your knees out as far as you can.
3. Make sure your feet do not move from their place and your
torso is steady.
1. Bend down to a half squat with a band around your legs.
2. Then, walk sideways by moving one leg away.
3. Make sure your knees are bent to a half squat and your body
low the entire time.
LOWER BODY WEIGHTED
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7
Move quickly between exercises in supersets (A1, A2 etc.)
and have no longer than 90 seconds’ rest between sets.
EQUIPMENT: SET OF DUMBBELLS, BBR COTTON BAND & BBR BOOTY BANDS
SET
A1
A2
B1
B2
C1
C2
SETS
4
4
4
4
4
4
REPS/
TIME
10 E/L
12
10 E/L
12
10 E/L
40
SECONDS
EXERCISE
DESCRIPTION
DUMBBELL
WALKING
LUNGES
1. Hold the dumbbells by your side and maintain a straight
torso. Begin the movement by stepping forward with your
left foot.
2. Drop your back right knee towards the floor and keep your
left knee bent. Drive yourself up and take a step forward with
your right foot.
3. Your left knee will go towards the floor and you’ll bend the
right knee. Continue this back and forth pattern.
COTTON BAND
DUMBBELL
SQUATS
1.First start with placing the cotton band above your knees.
2. Stand with your legs shoulder width apart and hold the
dumbbells at your shoulders.
3. Bend your knees forward and allow your hips to bend back
as you lower into the squat position. Keep your back upright
and chest out.
4. Push up through your heels while straightening your hips
and knees, until you are standing in the start position.
DUMBBELL
SPLIT SQUATS
1.Hold the dumbbells on your shoulders.
2. Step out with your left foot and lower your back right knee
towards the ground. Push up with your front left leg.
3. As you reach the lowest position, get yourself back up using
your heels to the starting position. Repeat repetitions in this
position before switching legs.
COTTON BAND
DUMBBELL HIP
THRUSTS
BANDED
KICKBCKS
COTTON BAND
JUMP SQUATS
1.Sit on a padded surface with your legs out in front of you and
your knees bent. Hold the dumbbells on your hips and place
the cotton band around your knees.
2. Focusing the tension on the glutes, raise your hips skyward,
moving the dumbbells up with you.
3. Pause at the top of the movement, then slowly lower yourself
to the starting position. Repeat.
1. Stand with your back straight while putting your weight on
one foot.
2. Keep your focus straight ahead and maintain your balance.
Place the band just above your knees.
3. For the leg that isn’t supporting your weight, extend it
backwards until it is parallel to the floor and bring it back
down.
1.First start with placing the cotton band above your knees.
2. Maintain a straight torso and lower yourself into a squat.
3. As you go up, drive through your glutes to jump upwards.
Stretch your legs and point your toes as you jump.
4. Keep your chin up and chest out as you jump. Repeat.
T U E S DAY : H I I T C A R D I O + S T R E N G T H
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7
Time: 10 minutes. Intervals: 30 seconds on/30 seconds off x 10 sets
SET
A1
SETS
REPS/
TIME
30
SECONDS
ON/30
SECONDS
REST
10
EXERCISE
SKIPPING
DESCRIPTION
1. Make sure that the length of the rope is adjusted. When you
divide it by stepping on it with one foot, it should reach your
armpits.
2. Bend your arms with your hands just slightly above your
waist. Make sure to swing with your wrist and not your arms
or shoulders.
3. Jump on the balls on your feet. Your heels shouldn’t touch
the ground.
S TA B I L I T Y & S T R E N G T H W O R K
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.
SET
A1
A2
A3
A4
A5
SETS
4
4
4
4
4
REPS/
TIME
30
SECONDS
30
SECONDS
EXERCISE
DESCRIPTION
VACUUMS
1. Position yourself on your hands and knees, both at shoulderwidth apart.
2. While maintaining a straight spine, suck your belly button
towards your spine.
3. Continue controlled breathing in this position.
MOUNTAIN
CLIMBERS
30
SECONDS
PLANK
30
SECONDS
OBLIQUE
CRUNCHES
(RIGHT)
30
SECONDS
OBLIQUE
CRUNCHES
(LEFT)
1. Place your hands and feet on the floor at shoulder width
apart, in a push up position.
2. Bring your left knee to your right arm. Return to starting
position, then alternate legs.
3. Repeat this movement, maintaining a straight torso.
1. Get into a face down position on the floor supporting your
upper body on your forearms. Your elbows should be bent at
90 degrees.
2. Extend your legs straight out behind you, supporting them
on your toes and balls of your feet.
3. Keep your body in a straight line by tightening your
abdominal and oblique muscles.
1. Lay on your side, with your left shoulder, knee and foot
touching the floor.
2. Place your right hand behind your head and extend your left
arm directly in front of you.
3. Engage your core, lifting your right elbow towards your right
hip. Return to starting position and repeat.
1. Lay on your side, with your right shoulder, knee and foot
touching the floor.
2. Place your left hand behind your head and extend your right
arm directly in front of you.
3. Engage your core, lifting your left elbow towards your left hip.
Return to starting position and repeat.
A6
A7
A8
A9
A10
4
4
4
4
4
30
SECONDS
30
SECONDS
30
SECONDS
30
SECONDS
30
SECONDS
MODIFIED V
SITS
1. Sit with your glutes on the floor, and palms positioned
slightly behind your glutes.
2. Place your knees and feet together. Extend your legs
outwards as your shift your torso backwards onto your hands.
3. Simultaneously bring both your torso and knees together
to meet. Your feet should stay suspended throughout the
movement.
CRUNCHES
1. Lie flat on your back with your feet flat on the ground, with
your knees bent at 90 degrees. Place your hands lightly on
either side of your head.
2. Gently curl your shoulders forward and up off the floor and
use your abdominals to raise your torso upwards.
3. Maintain a neutral neck by looking towards the ceiling.
Return to start position and repeat.
LEG RAISES
1. Lay flat on your back, with your arms and legs extended, and
hands underneath your glutes.
2. With your feet placed together, engage your core to lift your
legs until they are above your hips.
3. Slightly raise your lower back at the top of movement and
return to start position.
TOE TAPS
SIT UPS
1. Lay flat on your back, with your arms extended straight by
your side. Lift your knees off the ground, keeping your legs
suspended so that your body is positioned at a right angle.
2. In a controlled motion, lower your left foot to the ground.
3. Return to start position and repeat with your right leg.
1. Lay with your knees bent and feet flat on the floor. You can
have someone hold your feet or place them under something
to keep them steady if necessary.
2. Place your hands behind your head, elbows pointing out
3. Engage your abs and lift your head, neck and shoulders up
towards your knees. Return to start position in a controlled
motion and repeat.
W E D N E S DAY : L I S S C A R D I O
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7
30-45 MINUTE WALK (FASTED OPTIONAL)
T H U R S DAY : L O W E R B O D Y W E I G H T E D
G L U T E AC T I VAT I O N
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7
EQUIPMENT: BBR BOOTY BANDS
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.
SET
A1
A2
SETS
3
3
REPS/
TIME
30
SECONDS
30
SECONDS
EXERCISE
BANDED
CURTSY
LUNGES
BANDED FROG
PUMPS
DESCRIPTION
1. Stand up straight with a band around your legs, just above
the knees.
2. Go down to lunge but bring your back foot all the behind
and past your front leg.
3. Make sure to keep your front knee aligned to your front
ankle.
1. Lay down on the floor. Put your feet together and your knees
pointed outwards.
2. Push your hips up and lift them as high as they can go.
3. Support your weight with your heels and upper back.
Squeeze your glutes once you reach the top.
LOWER BODY WEIGHTED
EQUIPMENT: SET OF DUMBBELLS, BBR BOOY BANDS & BBR COTTON BAND
Move quickly between exercises in supersets (A1, A2 etc.)
and have no longer than 90 seconds’ rest between sets.
SET
A1
A2
B1
B2
C1
C2
SETS
4
4
4
4
4
4
REPS/
TIME
10 E/L
12
10 E/L
12
10 E/L
40
SECONDS
EXERCISE
BANDED KICK
BACKS
COTTON BAND
DUMBBELL
ROMANIAN
DEADLIFTS
BANDED
DONKEY
KICKS
COTTON BAND
DUMBBELL
GLUTE
BRIDGES
BANDED FIRE
HYDRANTS
COTTON BAND
DUMBBELL
SQUAT HOLD
TEMPO
DESCRIPTION
1110
1. Stand with your back straight while
putting your weight on one foot.
2. Keep your focus straight ahead and
maintain your balance. Place the band just
above your knees.
3. For the leg that isn’t supporting your
weight, extend it backwards until it is
parallel to the floor and bring it back down
2020
1. First start with placing the cotton band
above your knees.
2. Stand tall with a tight core and straight
back.
3. Grasp the dumbbell in front of you with
hands slightly wider than shoulder-width
apart.
4. Bend your knees slightly and push your
hips back. Keep your arms extended and
the barbell close to the body. Once you feel
the contraction in the back of your legs,
slowly return to the starting position.
1110
1. Get down on your hands and knees. Place
a band around your legs, make sure it’s
secured between your knee and the floor.
2. Then, lift one leg off the floor and extend
it backwards, stretching the band with it.
3. Make sure to keep your knee slightly bent
as you extend it.
2120
1. First start with placing the cotton band
above your knees.
2. Lay down on the floor and place the
dumbbell so that it is flat on your hips. Place
your feet just outside shoulder width.
3. Extend your hips vertically through the
dumbbell, taking it up as high as it can go.
4. Support the weight using your heels and
upper back. Squeeze your glutes once you
reach the top. Reverse the motion and
return to starting position. Repeat.
1110
1. Get down on your hands and knees. Keep
your shoulders and hips parallel to your
arms and knees.
2. Place the band around your legs above
your knees to add resistance.
3. Bring one leg up and slowly kick it
sideways while the other leg is in place.
Bring it back down and repeat.
-
1. First start with placing the cotton band
above your knees.
2. Stand with your back straight and place
the dumbbells on your shoulders.
3. Lower yourself into squat position until
your thighs are parallel with the ground.
4. Pause and stay in this position for as long
as you can.
F R I DAY : L I S S C A R D I O
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7
30-45 MINUTE WALK (FASTED OPTIONAL)
S AT U R DAY : L O W E R B O D Y S C U L P T I N G
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7
CIRCUIT 1
EQUIPMENT: BBR ANKLE WEIGHTS
You will complete all exercises on your right leg, rest, and then complete all exercises on your left leg.
(4 sets of 30 seconds on each leg)
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.
SET
A1
A2
A3
A4
A5
A6
SETS
REPS/
TIME
EXERCISE
DESCRIPTION
4
30
SECONDS
E/L
ANKLE WEIGHT
KICK BACKS
1. Get down on your hands and knees. Keep your shoulders and
hips parallel to your arms and knees.
2. Then, lift one leg off the floor and extend it backwards.
3. From here, lower and stretch your leg in a pulsing motion
without bringing the leg all the way to down.
4
30
SECONDS
E/L
ANKLE WEIGHT
DONKEY KICKS
1. Get down on your hands and knees. Keep your shoulders and
hips parallel to your arms and knees.
2. Then, lift one leg off the floor and extend it backwards.
3. Make sure to keep your knee slightly bent as you extend it.
ANKLE
WEIGHT FIRE
HYDRANTS
1. Get down on your hands and knees. Keep your shoulders and
hips parallel to your arms and knees.
2. Bring one leg up and slowly kick it sideways. Keep the other
leg in place. Bring it back down and repeat.
3. Don’t forget to tighten your core to keep your back straight
and supported.
ANKLE WEIGHT
UP AND OVERS
1. Get down on your hands and knees. Keep your shoulders and
hips parallel to your arms and knees.
2. Then, lift one leg off the floor and extend it backwards. Place
that led to the side, away from your body.
3. Bring it up and over to the other side, all the way past your
bent leg.
ANKLE WEIGHT
HIP THRUSTS
1. Lie down at the edge of a bench with only your shoulder
blades supported. Keep your entire body aligned to it.
2. Bend your knees to a 90-degree angle with your feet flat on
the ground.
3. Then, push your hips up and drive your glutes up as high as
you can.
ANKLE WEIGHT
FROG KICKS
1. Lie, stomach down, on a bench with only your upper body
supported and your legs spread apart.
2. Without making touching the floor, bend your knees down
with your hips lowered.
3. Next, push your legs back until they’re now aligned with your
torso. Your knees should be pointed outwards, but your ankles
should be together.
4
4
4
4
30
SECONDS
E/L
30
SECONDS
E/L
30
SECONDS
30
SECONDS
CIRCUIT 2
EQUIPMENT: BBR BOOTY BANDS
60 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.
SET
A1
A2
A3
A4
SETS
4
4
4
4
REPS/
TIME
EXERCISE
DESCRIPTION
1. Stand with your feet at shoulder width apart and your toes
pointing forward.
2. Do a deep squat and go as low as you can without moving
your knees past your toes.
3. Drive through your heels and return to start position.
60
SECONDS
BANDED DEEP
SQUATS
60
SECONDS
BANDED
FORWARD
CRAB WALKS
1. Bend down to a half squat with a band around your legs.
Make sure that your palms are facing forward
2. Without letting your hips drop, take one step forward
followed by the other.
3. Make sure your body stays low to put pressure on your torso.
BANDED
THRUST FLYES
1. Lay down on the floor and place your feet just outside
shoulder width. Place a band on your thighs, just above the
knee.
2. Extend your hips vertically and lift them as high as they can
go.
3. Squeeze your glutes once you reach the top. Move your
knees in and out simultaneously.
BANDED
SQUAT HOLD
1. Place a band around your lower thighs. Stand with your back
straight and hold your hands at your chest.
2. Lower yourself into squat position until your thighs are
parallel with the ground.
3. Pause and stay in this position for as long as you can.
60
SECONDS
60
SECONDS
S U N DAY : R E S T & R E CO V E R Y
WEEK 3 + 4
Breakdown
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
LOWER
BODY
WEIGHTED
HIT CARDIO
&
STABILITY &
STRENGTH
LOWER
BODY
SCULPTING
LOWER
BODY
WEIGHTED
LISS
CARDIO
LOWER
BODY
SCULPTING
REST &
RECOVERY
M O N DAY : L O W E R B O D Y W E I G H T E D
G L U T E AC T I VAT I O N
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7
EQUIPMENT: BBR BOOTY BANDS
30 Seconds on, 10 seconds transition time to move between exercises.
60 Seconds rest after each set.
SET
A1
A2
A3
SETS
3
3
3
REPS/
TIME
EXERCISE
30
SECONDS
BANDED
SEATED
ABDUCTORS
1. Sit on the end of a bench with your knees pointing outwards
and toes on the floor.
2. Place a band around your thighs. Maintain a straight torso.
3. With your hands out in front of you, move your knees in and
out. Repeat this motion.
30
SECONDS
BANDED
SEATED
ABDUCTORS
(LEANING
FORWARD)
1. Sit on the end of a bench with your knees pointing outwards
and toes on the floor.
2. Place a band around your thighs. Lean your torso forwards.
3. With your hands out in front of you, move your knees in and
out. Repeat this motion.
30
SECONDS
BANDED
SEATED
ABDUCTORS
(LEANING
BACK)
1. Sit on the end of a bench with your knees pointing outwards
and toes on the floor.
2. Place a band around your thighs. Lean your torso backwards,
with your hands behind you on the side of the bench.
3. Move your knees in and out. Repeat this motion.
DESCRIPTION
LOWER BODY WEIGHTED
EQUIPMENT: SET OF DUMBBELLS, BBR COTTON BAND & BOOTY BANDS
Move quickly between exercises in supersets (A1, A2 etc.) and have no longer than 90 seconds’ rest
between sets.
SET
A1
A2
B1
B2
C1
C2
SETS
4
4
4
4
4
4
REPS/
TIME
10 E/L
12
10 E/L
12
12
40
SECONDS
EXERCISE TEMPO
DUMBBELL
SIDE STEP UPS
COTTON BAND
DUMBBELL
SQUATS
COTTON BAND
LATERAL
WALKS
COTTON BAND
DUMBBELL
GLUTE
BRIDGES
BANDED
SQUAT PULSES
BANDED JUMP
SQUATS
DESCRIPTION
2020
1. Hold the dumbbells by your side and step up
onto a platform/bench.
2. Move your left foot off the side and lower your
body into a shallow squat position on the left
side.
3. Drive through your left heel and push your left
foot back onto the platform/bench. Your right
foot should remain planted throughout the
movement.
2020
1.First start with placing the cotton band above
your knees.
2. Stand with your legs shoulder width apart and
hold the dumbbells at your shoulders.
3. Bend your knees forward and allow your
hips to bend back as you lower into the squat
position. Keep your back upright and chest out.
4. Push up through your heels while
straightening your hips and knees, until you are
standing in the start position.
1010
1. First start with placing the cotton band above
your knees.
2.Tie a band above your knees and stand with
your feet shoulder-width apart. You can place
the band lower if you want more resistance.
3. Bend your knees and hips slightly as you take
a step to the side.
4. Maintain your posture and take a few steps
before moving back to the other side.
2120
1. First start with placing the cotton band above
your knees.
2. Lay down on the floor and roll the dumbbell
so that it is flat on your hips. Place your feet just
outside shoulder width.
3. Extend your hips vertically through the bar,
taking it up as high as it can go.
4. Support the weight using your heels and
upper back. Squeeze your glutes once you
reach the top. Reverse the motion and return to
starting position. Repeat.
1111
1. Place a band around your lower thighs. Stand
with your back straight and hold your hands at
your chest.
2. Lower yourself into squat position until your
thighs are parallel with the ground.
3. Move slightly up and down in a pulsing
motion, maintaining tension in your glutes.
1010
1. Maintain a straight torso and lower yourself
into a squat.
2. As you go up, drive through your heels to
jump upwards. Stretch your legs and point your
toes as you jump.
3. Keep your chin up and chest out as you jump.
Repeat.
T U E S DAY : H I I T C A R D I O
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7
TIME: 15 MINUTES. INTERVALS: 30 SECONDS ON/30 SECONDS OFF X 15 SETS
SET
SETS
REPS/TIME
EXERCISE
A1
15
30 SECONDS ON/30 SECONDS REST
SKIPPING
S TA B I L I T Y & S T R E N G T H W O R K
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.
SET
A1
A2
A3
A4
A5
A6
SETS
4
4
4
4
4
4
REPS/
TIME
30
SECONDS
30
SECONDS
30
SECONDS
30
SECONDS
30
SECONDS
30
SECONDS
EXERCISE
DESCRIPTION
PLANK RAISES
1. Get into a face down position on the floor supporting your
upper body on your forearms. Your elbows should be bent at
90 degrees. Starting down on forearm so you need to raise
not lower.
2. Extend your legs straight out behind you, supporting them on
your toes and balls of your feet.
3. Lower your left arm to rest on your left elbow, then repeat
on your right arm. Bring your left elbow back up and again
support your bodyweight on your left hand, then again on your
right hand. Repeat this movement.
PLANK ROCKS
1. Sit on the end of a bench with your knees pointing outwards
and toes on the floor.
2. Place a band around your thighs. Lean your torso forwards.
3. With your hands out in front of you, move your knees in and
out. Repeat this motion.
RUSSIAN
TWISTS
1. Sit on the end of a bench with your knees pointing outwards
and toes on the floor.
2. Place a band around your thighs. Lean your torso backwards,
with your hands behind you on the side of the bench.
3. Move your knees in and out. Repeat this motion.
V SITS
1. Lay on your back and extend your arms straight behind your
head. Keep your feet together and extended in front of your
body.
2. Simultaneously lift your hands and feet to meet one another,
using your abdominals to lift your body.
3. Return to starting position in a controlled motion. Repeat.
PLANK SIDE
TUCKS
BICYCLES
1. Lay with your palms touching the floor at shoulder-width apart,
and your feet together.
2. Keeping your feet together and hands stationary, jump your
feet diagonally forwards, bringing your feet to the side of your
chest.
3. Return to start position and repeat on the other side.
1. Lay flat on the floor, with your knees bent and feet flat on the
floor. Place your hands behind your head and curl your torso
upwards so that your shoulders are off the floor.
2. Raise your knees until your thighs are at a right angle to the
floor and your calves are parallel to the floor. This is the start
position.
3. Simultaneously bring your left knee to your right elbow.
Alternate and repeat in a cycling motion.
A7
A8
A9
A10
4
4
4
4
30
SECONDS
30
SECONDS
30
SECONDS
30
SECONDS
ANKLE TAPS
1. Lay flat on your back, with your feet positioned at shoulder
width apart. Hold your arms straight by your side.
2. Use your abdominals to slightly lift your torso, rotate to bring
your right hand to tap your right ankle.
3. Rotate to the other side to use your left hand to tap your left
ankle. Repeat.
PLANK TAPS
1. Get into a face down position on the floor supporting your
upper body on your forearms. Your elbows should be bent at 90
degrees.
2. Extend your legs straight out behind you, maintaining a
straight line and tight core.
3. Reach your right arm forwards to touch the floor, then place it
back to the start position. Repeat with your left arm.
REVERSE
CRUNCHES
1. Extend your legs fully and place your hands palms down, flat
on the floor beside you.
2. Keeping your feet together, draw your knees up towards your
chest, until your thighs are at 90 degrees to the floor and your
calves are parallel to it. This is the start position.
3. Curl your hips up off the floor while bringing your knees
further towards your chest. In a controlled motion, return to start
position and repeat.
LEG RAISES
1. Lay flat on your back, with your arms and legs extended, and
hands underneath your glutes.
2. With your feet placed together, engage your core to lift your
legs until they are above your hips.
3. Slightly raise your lower back at the top of movement and
return to start position.
W E D N E S DAY : L O W E R B O D Y S C U L P T I N G
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7
CIRCUIT 1
EQUIPMENT: BBR ANKLE WEIGHTS
You will complete all exercises on your right leg, rest, and then complete all exercises on your left leg.
(4 sets of 30 seconds on each leg).
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.
SET
A1
A2
A3
A4
A5
A6
SETS
REPS/
TIME
EXERCISE
DESCRIPTION
4
30
SECONDS
ANKLE WEIGHT
SQUAT KICKS
1. Stand up straight with your torso upright.
2. Go down to a squat with your thighs parallel to the floor and
back straight.
3. As soon as you reach the bottom, kick out while standing up.
Alternate between your left and right leg.
4
30
SECONDS
E/L
ANKLE WEIGHT
REVERSE
LUNGE HOPS
1. Start by getting into a lunging position with your knees forming
a right angle.
2. Using your heels and your glutes, push yourself up with your
front leg until your body is upright.
3. Without missing a beat, go straight into a one-legged hop and
back down to a lunge.
4
30
SECONDS
E/L
ANKLE WEIGHT
UP AND OVERS
1. Get down on your hands and knees. Keep your shoulders and
hips parallel to your arms and knees.
2. Then, lift one leg off the floor and extend it backwards. Place
that leg to the side, away from your body.
3. Bring it up and over to the other side, all the way past your
bent leg.
4
30
SECONDS
E/L
ANKLE WEIGHT
SINGLE LEG HIP
THRUSTS
1. Lie down at the edge of a bench with only your shoulder blades
supported. Keep your entire body aligned to it.
2. Bend your knees to form a right angle with your feet flat on the
ground. Bring one leg up and place the ankle over your lap.
3. Then, push your hips up and drive your glutes up as high as you
can.
30
SECONDS
E/L
ANKLE WEIGHT
SINGLE LEG
GLUTE LIFT LEG
RAISE
1. Lie down on the floor with your feet flat on the ground and
your knees bent.
2. Lift one leg off the floor. Keep that leg stretched out and
pointed forward.
3. Drive your glutes up as high as they can go. Push your hips
out and raise the leg as high as you can. Bring it back down just
before touching the floor.
ANKLE WEIGHT
FROG KICKS
1. Lie, stomach down, on a bench with only your upper body
supported and your legs spread apart.
2. Without making touching the floor, bend your knees down
with your hips lowered.
3. Next, push your legs back until they’re now aligned with your
torso. Your knees should be pointed outwards, but your ankles
should be together.
4
4
30
SECONDS
CIRCUIT 2
EQUIPMENT: BBR BOOTY BANDS
60 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.
SET
A1
A2
A3
A4
SETS
REPS/
TIME
EXERCISE
DESCRIPTION
4
60
SECONDS
BANDED HEEL
CLICKS
1. Place the band around your legs just above the knee. Go down
to a squat but keep your straight.
2. Using your heels, jump up and bring both your heels together
mid-air.
3. Make sure to keep your torso upright during the jump.
4
60
SECONDS
E/L
BANDED
LAYING
LATERAL
RAISES
1. Lay down on your side with your entire body completely facing
sideways. Place the band near your knees or around your
ankles.
2. Bring the top leg up and raise it as far as you can.
3. Focus your attention straight ahead and make sure to use your
core to keep your back straight.
BANDED
JUMPING
LUNGES
1. Stand up straight with a band around your legs, just above the
knees. Maintain a tight core at all times.
2. Step forward with your right leg and bring your weight down.
Make sure your knees form a right angle as they bend.
3. From here, use your heels to jump up while simultaneously
switching legs. As you land, go straight into a lunging position.
4
4
60
SECONDS
60
SECONDS
E/L
BANDED
SINGLE LEG
GLUTE RAISES
1. Lay down on the floor and place your right foot just outside
shoulder width. Position your left foot close to your left glute
with a band around your lower thighs.
2. Extend your hips vertically, driving your right leg as high as
possible.
3. Squeeze your glutes once you reach the top. Reverse the
motion and return to starting position. Repeat.
T H U R S DAY : L O W E R B O D Y W E I G H T E D
G L U T E AC T I VAT I O N
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7
EQUIPMENT: BBR BOOTY BANDS
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.
SET
A1
A2
A2
SETS
3
3
3
REPS/
TIME
30
SECONDS
30
SECONDS
30
SECONDS
EXERCISE
DESCRIPTION
BANDED SUMO
SQUAT PULSES
1. Place a band around your lower thighs. Position your feet wider
than shoulder width apart. Have your toes pointing out away
from your body.
2. Slowly lower yourself by bending your knees into a squat
position, while keeping a straight posture with your head up.
3. Continue down until your thighs are parallel with the ground
and pulse up and down in a controlled motion.
BANDED
SUPERMANS
1. Place a band around your wrists and lower thighs. Lay face
down on a mat, with your arms fully extended above your head
and your legs fully extended behind you.
2. Lift your chest, arms and legs off the floor by arching your back.
Only the tops of your quads and your lower abdomen should be
in contact with the floor.
3. Hold for a count of 2 while squeezing your abdominals. Return
to start position.
BANDED
THRUST FLYES
1. Lay down on the floor and place your feet just outside shoulder
width. Place a band on your thighs, just above the knee.
2. Extend your hips vertically and lift them as high as they can go.
3. Squeeze your glutes once you reach the top. Move your knees
in and out simultaneously.
LOWER BODY WEIGHTED
EQUIPMENT: SET OF DUMBBELLS & BBR COTTON BAND
Move quickly between exercises in supersets (A1, A2 etc.) and have no
longer than 90 seconds’ rest between sets.
SET
A1
SETS
4
REPS/
TIME
10 E/L
EXERCISE
DUMBBELL
SINGLE
LEG GLUTE
BRIDGES
TEMPO
DESCRIPTION
1110
1. Lay down on the floor and hold a dumbbell
flat on your hip. Place your left foot close to your
glute and extend your right leg.
2. Extend your hips vertically, driving your right
leg as high as possible.
3. Squeeze your glutes once you reach the
top. Reverse the motion and return to starting
position. Repeat
A2
B1
B2
C1
C2
4
4
4
4
4
12
10 E/L
12
12
40
SECONDS
COTTON BAND
DUMBBELL
ROMANIAN
DEADLIFTS
DUMBBELL
SIDE STEP UPS
COTTON BAND
ABDUCTORS
DUMBBELL
BURPEES
COTTON BAND
DUMBBELL
SQUAT HOLD
2020
1. First start with placing the cotton band above
your knees.
2. Stand tall with a tight core and straight back.
3. Grasp the dumbbell in front of you with
hands slightly wider than shoulder-width apart.
4. Bend your knees slightly and push your hips
back. Keep your arms extended and the barbell
close to the body. Once you feel the contraction
in the back of your legs, slowly return to the
starting position.
2020
1. Hold the dumbbells by your side and step up
onto a platform/bench.
2. Move your left foot off the side and lower your
body into a shallow squat position on the left
side.
3. Drive through your left heel and push your
left foot back onto the platform/bench. Your
right foot should remain planted throughout
the movement.
1010
1. Stand in a squatting position with the cotton
band around your legs. Place it on your lower
thighs, just above your knees.
2. Now, bring your knees close together without
letting them touch. Then, spread your knees out
as far as you can.
3. Make sure your feet do not move from their
place and your torso is steady.
-
1. Stand straight with your feet shoulder width
apart and dumbbells by your sides. In one
smooth motion, squat down and place the
dumbbells down on the floor in front of your
feet.
2. Lean forward, so your weight is on your
hands, at the same time jumping your legs out
behind you until they are fully extended.
3. Jump your feet forward to just behind
your hands. Use an explosive motion to push
through your heels and return to the start
position.
-
1. First start with placing the cotton band above
your knees.
2. Stand with your back straight and place the
dumbbell across your shoulders and grasp at
shoulder width apart.
3. Lower yourself into squat position until your
thighs are parallel with the ground.
4. Pause and stay in this position for as long as
you can.
F R I DAY : L I S S C A R D I O
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7
30-45 MINUTE WALK (FASTED OPTIONAL)
S AT U R DAY : L O W E R B O D Y S C U L P T I N G
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7
CIRCUIT 1
EQUIPMENT: BOOTY BANDS & BBR ANKLE WEIGHTS
**Keep your ankle weights on the entire time for circuit 1**
You will complete all exercises on your right leg, rest, and then complete all exercises on your left leg.
60 seconds rest after each set.
SET
A1
A2
A3
A4
A5
A6
SETS
4
4
4
4
4
4
REPS/
TIME
12 E/L
12 E/L
12 E/L
12 E/L
EXERCISE
DESCRIPTION
BANDED
DONKEY KICKS
1. Get down on your hands and knees. Place a band around your
legs, make sure it’s secured between your knee and the floor.
2. Then, lift one leg off the floor and extend it backwards,
stretching the band with it.
3. Make sure to keep your knee slightly bent as you extend it.
ANKLE WEIGHT
DONKEY KICK
PULSES
1. Get down on your hands and knees. Keep your shoulders and
hips parallel to your arms and knees.
2. With a slight bend in your knee, lift one leg off the floor and
extend it backwards.
3. From here, lower and stretch your leg in a pulsing motion
without bringing the leg all the way to down.
BANDED KICK
BACKS
ANKLE WEIGHT
KICKBACK
PULSES
1. Stand with your back straight while putting your weight on one
foot.
2. Keep your focus straight ahead and maintain your balance.
Place the band just above your knees.
3. For the leg that isn’t supporting your weight, extend it
backwards until it is parallel to the floor and bring it back down.
1. Get down on your hands and knees. Keep your shoulders and
hips parallel to your arms and knees.
2. Then, lift one leg off the floor and stretch it out completely.
Make sure your knee is straight.
3. Move this leg up higher than your back and bring it all the
way back down to the floor. Repeat this, but make sure you just
lightly tap your feet as it hits the floor.
12 E/L
BANDED FIRE
HYDRANTS
1. Get down on your hands and knees. Keep your shoulders and
hips parallel to your arms and knees.
2. Place the band around your legs above your knees to add
resistance.
3. Bring one leg up and slowly kick it sideways while the other leg
is in place. Bring it back down and repeat.
12 E/L
ANKLE
WEIGHT FIRE
HYDRANTS
PULSES
1. Get down on your hands and knees. Keep your shoulders and
hips parallel to your arms and knees.
2. Bring one leg up and slowly kick it sideways and keep the
other leg in place.
3. From here, move your leg up and down a few inches. Do this
until the end of your set.
CIRCUIT 2
EQUIPMENT: SET OF DUMBBELLS
60 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.
SET
A1
A2
A3
A4
SETS
4
4
4
4
REPS/
TIME
60
SECONDS
60
SECONDS
60
SECONDS
60
SECONDS
EXERCISE
DESCRIPTION
DUMBBELL
SQUAT HEEL/
JUMP COMBO
1. Hold the dumbbells at your shoulders, with feet shoulder width
apart, and lower yourself into a squat.
2. As you reach the bottom of your squat, roll forward onto toes.
3. Allow yourself back onto your heels, and drive through your
glutes to jump directly upwards. Ensure your chest remains
proud throughout all movements.
DUMBBELL
SQUAT PULSES
1. Stand with your back straight and rest the dumbbells on your
shoulders.
2. Lower yourself into squat position until your thighs are parallel
with the ground.
3. Move up and down slightly in a pulsing motion, maintaining
tension in your glutes.
POP SQUATS
1. Stand straight with your feet together and hands by your side.
2. Jump your feet to outside shoulder-width and lower yourself
into a squat. Raise your hands to your chest as you squat.
3. Land with your feet together and arms by your side. Lower
yourself into a squat in this position and repeat.
FROG KICKS
1. Lay face down on a bench, with your hands gripping the
underside of the bench for stability.
2. Press the soles of your feet together, with your knees wide
apart.
3. Begin with your feet close to your glutes, and extend your feet
upwards and outwards, contracting your glutes. Return to start
position and repeat.
S U N DAY : R E S T & R E CO V E R Y
WEEK 5 + 6
Breakdown
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
LOWER
BODY
WEIGHTED
HIT CARDIO
&
STABILITY &
STRENGTH
LOWER
BODY
SCULPTING
LOWER
BODY
WEIGHTED
HIIT
CARDIO
LOWER
BODY
SCULPTING
REST &
RECOVERY
M O N DAY : L O W E R B O D Y W E I G H T E D
G L U T E AC T I VAT I O N
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7
EQUIPMENT: BBR BOOTY BANDS
30 Seconds on, 10 seconds transition time to move between exercises.
60 Seconds rest after each set.
SET
A1
A2
A2
SETS
REPS/
TIME
EXERCISE
DESCRIPTION
3
30
SECONDS
BANDED
THRUST FLYES
1. . Lay down on the floor and place your feet just outside
shoulder width. Place a band on your thighs, just above the knee.
2. Extend your hips vertically and lift them as high as they can go.
3. Squeeze your glutes once you reach the top. Move your knees
in and out simultaneously.
3
30
SECONDS
BANDED
SQUATS
1. Place a band around your lower thighs.
2. Maintain a straight torso and lower yourself into squat position.
3. When you reach a 90-degree angle, drive through your glutes
to return to start position.
BANDED
WALKING
LUNGES
1. Place the band just above your knees. Begin the movement by
stepping forward with your left foot.
2. Drop your back right knee towards the floor and keep your left
knee bent. Drive yourself up and take a step forward with your
right foot.
3. Your left knee will go towards the floor and you’ll bend the
right knee. Continue this back and forth pattern.
3
30
SECONDS
LOWER BODY WEIGHTED
EQUIPMENT: SET OF DUMBBELLS & BBR COTTON BAND
Move quickly between exercises in supersets (A1, A2 etc.) and
have no longer than 90 seconds’ rest between sets.
SET
A1
A2
B1
B2
C1
C2
SETS
4
4
4
4
4
4
REPS/
TIME
12
12
10 E/L
12
12
40
SECONDS
EXERCISE
DUMBBELL
SUMO SQUATS
COTTON BAND
SQUAT PULSES
DUMBBELL
SWAY SQUATS
COTTON BAND
DUMBBELL
GOOD
MORNINGS
COTTON BAND
DUMBBELL HIP
THRUSTS
COTTON BAND
FROG JUMPS
TEMPO
DESCRIPTION
2020
1. Go into a sumo stance while holding a
dumbbell in front of you with your arms
stretched down.
2. Lower yourself to a squatting position until
your thighs are parallel to the floor.
3. Keeping your back straight and head up, push
through your heels to go back to the starting
position.
1111
1. Place the cotton band around your lower
thighs. Stand with your back straight and hold
your hands at your chest.
2. Lower yourself into squat position until your
thighs are parallel with the ground.
3. Move slightly up and down in a pulsing
motion, maintaining tension in your glutes.
2020
1. Place your feet outside shoulder width and
focus your weight entirely on your heels.
2. Maintaining a straight back and proud chest,
move your left knee beyond your left foot,
shifting your bodyweight to your left glute.
3. Move back to a central position and repeat on
the right side.
2020
1.First start with placing the cotton band above
your knees.
2. Position your feet slightly less than shoulder
width apart and hold the dumbbells in front of
you.
3. Keep your legs straight and bend forward at
the hips. Continue bending forward until you
feel a mild stretch in your hamstrings.
4. Return to the starting position by
straightening from the hips. Repeat.
2120
1. Sit on a padded surface with your legs out
in front of you and your knees bent. Hold the
dumbbells on your hips and place the cotton
band around your knees.
2. Focusing the tension in the glutes, raise your
hips skyward, moving the dumbbells up with
you.
3. Pause at the top of the movement, then
slowly lower yourself to the starting position.
Repeat.
-
1. First start with placing the cotton band above
your knees.
2. Stand straight and bring your feet just
outside shoulder width, with your toes pointing
outwards.
3. Squat down by bending at the knees and
driving your hips back. The tips of your fingers
should touch the ground as you lower yourself.
4. Drive through your heels and leap forwards
and repeat the above.
T U E S DAY : H I I T C A R D I O
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7
EQUIPMENT: BBR SKIPPING ROPE
Time: 20 minutes. Intervals: 30 seconds on/30 seconds off x 20 sets
SET
SETS
REPS/TIME
EXERCISE
A1
15
30 SECONDS ON/30 SECONDS REST
SKIPPING
S TA B I L I T Y & S T R E N G T H W O R K
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.
SET
A1
A2
A3
A4
A5
A6
SETS
4
4
4
4
4
4
REPS/
TIME
30
SECONDS
30
SECONDS
30
SECONDS
EXERCISE
VACUUMS
DESCRIPTION
1. Position yourself on your hands and knees, both at shoulderwidth apart.
2. While maintaining a straight spine, suck your belly button
towards your spine.
3. Continue controlled breathing in this position.
MOUNTAIN
CLIMBERS
1. Place your hands and feet on the floor at shoulder width apart,
in a push up position.
2. Bring your left knee to your right arm. Return to starting
position, then alternate legs.
3. Repeat this movement, maintaining a straight torso.
PLANK
1. Get into a face down position on the floor supporting your
upper body on your forearms. Your elbows should be bent at 90
degrees.
2. Extend your legs straight out behind you, supporting them on
your toes and balls of your feet.
3. Keep your body in a straight line by tightening your abdominal
and oblique muscles.
30
SECONDS
OBLIQUE
CRUNCHES
(RIGHT)
1. Lay on your side, with your left shoulder, knee and foot
touching the floor.
2. Place your right hand behind your head and extend your left
arm directly in front of you.
3. Engage your core, lifting your right elbow towards your right
hip. Return to starting position and repeat.
30
SECONDS
OBLIQUE
CRUNCHES
(LEFT)
1. Lay on your side, with your right shoulder, knee and foot
touching the floor.
2. Place your left hand behind your head and extend your right
arm directly in front of you.
3. Engage your core, lifting your left elbow towards your left hip.
Return to starting position and repeat.
MODIFIED V
SITS
1. Sit with your glutes on the floor, and palms positioned slightly
behind your glutes.
2. Place your knees and feet together. Extend your legs outwards
as your shift your torso backwards onto your hands.
3. Simultaneously bring both your torso and knees together
to meet. Your feet should stay suspended throughout the
movement.
30
SECONDS
A7
A8
A9
A10
4
4
4
4
30
SECONDS
30
SECONDS
30
SECONDS
30
SECONDS
LEG RAISES
1. Lay flat on your back, with your arms and legs extended, and
hands underneath your glutes.
2. With your feet placed together, engage your core to lift your
legs until they are above your hips.
3. Slightly raise your lower back at the top of movement and
return to start position.
PLANK RAISES
1. Get into a face down position on the floor supporting your
upper body on your forearms. Your elbows should be bent at 90
degrees.
2. Extend your legs straight out behind you, supporting them on
your toes and balls of your feet.
3. Lower your left arm to rest on your left elbow, then repeat on
your right arm. Bring your left elbow back up and again support
your bodyweight on your left hand, then again on your right
hand. Repeat this movement.
REVERSE
CRUNCHES
1. Extend your legs fully and place your hands palms down, flat
on the floor beside you.
2. Keeping your feet together, draw your knees up towards your
chest, until your thighs are at 90 degrees to the floor and your
calves are parallel to it. This is the start position.
3. Curl your hips up off the floor while bringing your knees
further towards your chest. In a controlled motion, return to start
position and repeat.
RUSSIAN
TWISTS
1. Sit with your legs crossed, torso upright and hold your hands at
your chest.
2. Raise your ankles off the floor slightly and slightly bend your
knees up towards you.
3. In a smooth motion, turn your torso to the left and lower your
hands to the floor. Return to start position and repeat on the
other side.
W E D N E S DAY : L O W E R B O D Y S C U L P T I N G
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7
CIRCUIT 1
EQUIPMENT: BBR ANKLE WEIGHTS
You will complete all exercises on your right leg, rest, and then complete all exercises on your left leg.
(4 sets of 40 seconds on each leg)
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.
SET
A1
A2
A3
A4
A5
A6
SETS
REPS/
TIME
EXERCISE
DESCRIPTION
ANKLE WEIGHT
EXTENDED TOE
TAPS
1. Lie down on your stomach with your toes pointed down. Start
with your legs together.
2. Next, move one leg up and sideways. Tap it on the floor then
bring it back to the centre.
3. Make sure your legs are spread apart and avoid lifting so high
that your spine curves.
4
30
SECONDS
E/L
ANKLE WEIGHT
LATERAL KICKS
1. Get down on your hands and feet. Focus your attention on
maintaining balance.
2. Left one leg up and to do a sideways kick. Make sure this leg is
straight the entire time.
3. Careful not to snap your legs too fast to avoid getting hurt.
4
30
SECONDS
E/L
ANKLE
WEIGHT FIRE
HYDRANTS
1. Get down on your hands and knees. Keep your shoulders and
hips parallel to your arms and knees.
2. Bring one leg up and slowly kick it sideways. Keep the other
leg in place. Bring it back down and repeat.
3. Don’t forget to tighten your core to keep your back straight and
supported.
4
30
SECONDS
E/L
ANKLE WEIGHT
DONKEY KICKS
1. Get down on your hands and knees. Keep your shoulders and
hips parallel to your arms and knees.
2. Then, lift one leg off the floor and extend it backwards.
3. Make sure to keep your knee slightly bent as you extend it.
4
30
SECONDS
ANKLE WEIGHT
DOUBLE GLUTE
LIFTS
1. Lie down on your stomach with your toes pointed down.
2. Then, slowly lift your lower legs up by your hips.
3. Make sure your legs are spread apart and avoid lifting so high
that your spine curves.
ANKLE WEIGHT
FROG KICKS
1. Lie, stomach down, on a bench with only your upper body
supported and your legs spread apart.
2. Without making touching the floor, bend your knees down
with your hips lowered.
3. Next, push your legs back until they’re now aligned with your
torso. Your knees should be pointed outwards, but your ankles
should be together.
4
30
SECONDS
E/L
4
30
SECONDS
CIRCUIT 2
EQUIPMENT: BBR BOOTY BANDS
60 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.
SET
A1
A2
A3
A4
SETS
4
4
4
4
REPS/
TIME
EXERCISE
DESCRIPTION
60
SECONDS
BANDED
SQUAT SIDE
STEPS
1. Stand with your feet at shoulder distance apart and a band
around your lower thighs.
2. Bend at your hips to lean your torso slightly forwards. Step your
left foot to the left and lower yourself into a squat.
3. Return to start position and squat. Alternate legs and repeat.
60
SECONDS
BANDED HIP
THRUSTS
1. Lie down at the edge of a bench with only your shoulder blades
supported. Place your focus on your core.
2. Bend your knees to a 90-degree angle with your feet flat on
the ground.
3. Then, push your hips up and drive your glutes up as high as you
can. Control your breathing during this exercise.
60
SECONDS
BANDED
HIP THRUST
PULSES
1. Lie down at the edge of a bench with only your shoulder blades
supported. Bend your knees with your midriff parallel to the floor.
2. Then, push your hips up and drive your glutes up as high as you
can. Control your breathing during this exercise.
3. Pulse your hips up and down by around an inch before
lowering it completely.
BANDED
SQUAT HOLD
1. Place a band around your lower thighs. Stand with your back
straight and hold your hands at your chest.
2. Lower yourself into squat position until your thighs are parallel
with the ground.
3. Pause and stay in this position for as long as you can.
60
SECONDS
T H U R S DAY : L O W E R B O D Y W E I G H T E D
G L U T E AC T I VAT I O N
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7
EQUIPMENT: BBR BOOTY BANDS
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.
SET
A1
A2
A2
SETS
REPS/
TIME
30
SECONDS
3
30
SECONDS
3
30
SECONDS
3
EXERCISE
BANDED
ABDUCTORS
DESCRIPTION
1. Stand in a squatting position with a band around your legs.
Place it on your lower thighs, just above your knees.
2. Now, bring your knees close together without letting them
touch. Then, spread your knees out as far as you can.
3. Make sure your feet do not move from their place and your
torso is steady.
BANDED
ALTERNATING
LUNGES
1. Stand up straight with a band around your legs, just above the
knees. Maintain a tight core at all times.
2. Step forward with your right leg and bring your weight down.
Make sure your knees form a right angle as they bend.
3. Continue lowering your body until your left knee is nearly
touching the floor. Return to starting position and switch with
the other leg.
BANDED DEEP
SQUATS
1. Stand with your feet at shoulder width apart and your toes
pointing forward.
2. Do a deep squat and go as low as you can without moving
your knees past your toes.
3. Drive through your heels and return to start position.
LOWER BODY WEIGHTED
EQUIPMENT: SET OF DUMBBELLS, BBR COTTON BAND & BOOTY BANDS
Move quickly between exercises in supersets (A1, A2 etc.) and have no longer than
90 seconds’ rest between sets.
SET
A1
SETS
4
REPS/
TIME
DS 15, 12,
10
EXERCISE
COTTON BAND
DUMBBELL HIP
THRUSTS
TEMPO
2120
DESCRIPTION
1. Sit on a padded surface with your legs out
in front of you and your knees bent. Hold the
dumbbells on your hips and place the cotton
band around your knees.
2. Focusing the tension in the glutes, raise your
hips skyward, moving the dumbbells up with
you.
3. Pause at the top of the movement, then
slowly lower yourself to the starting position.
Repeat.
A2
B1
B2
C1
C2
4
4
4
4
4
12
10 E/L
12
12
40
SECONDS
COTTON BAND
SQUAT PULSES
BANDED KICK
BACKS
COTTON BAND
FROG JUMPS
COTTON BAND
DUMBBELL
SQUATS
COTTON
BAND GLUTE
BRIDGES
1111
1. Place the cotton band around your lower
thighs. Stand with your back straight and hold
your hands at your chest.
2. Lower yourself into squat position until your
thighs are parallel with the ground.
3. Move slightly up and down in a pulsing
motion, maintaining tension in your glutes.
1110
1. Stand with your back straight while putting
your weight on one foot.
2. Keep your focus straight ahead and maintain
your balance. Place the band just above your
knees.
3. For the leg that isn’t supporting your weight,
extend it backwards until it is parallel to the
floor and bring it back down.
1010
1. First start with placing the cotton band above
your knees.
2. Stand straight and bring your feet just
outside shoulder width, with your toes pointing
outwards.
3. Squat down by bending at the knees and
driving your hips back. The tips of your fingers
should touch the ground as you lower yourself.
4. Drive through your heels and leap forwards
and repeat the above.
3020
1.First start with placing the cotton band above
your knees.
2. Stand with your legs shoulder width apart
and hold the dumbbells at your shoulders.
3. Bend your knees forward and allow your
hips to bend back as you lower into the squat
position. Keep your back upright and chest out.
4. Push up through your heels while
straightening your hips and knees, until you are
standing in the start position.
1. First start with placing the cotton band above
your knees.
2. Lay down on the floor and place your feet just
outside shoulder width.
3. Extend your hips vertically and lift them as
high as they can go.
4. Support your bodyweight using your heels
and upper back. Squeeze your glutes once you
reach the top. Reverse the motion and return to
starting position. Repeat.
F R I DAY : H I I T C A R D I O
G L U T E AC T I VAT I O N
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7
EQUIPMENT: BBR SKIPPING ROPE & BBR COTTON BAND
45 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.
SET
A1
A2
A3
A4
A5
A6
SETS
6
6
6
6
6
6
REPS/
TIME
45
SECONDS
45
SECONDS
45
SECONDS
45
SECONDS
45
SECONDS
45
SECONDS
EXERCISE
DESCRIPTION
HALF BURPEES
1. Position your feet outside shoulder width apart, with your toes
and knees pointing outwards. Lean your torso forwards and place
your elbows inside your knees.
2. In a smooth motion, place both palms on the ground, and
extend your legs straight behind you into a push up position.
3. Jump your legs and arms back to start position. Repeat.
PUSH UPS
1. Begin with both hands placed on the ground at shoulderwidth apart.
2. Place your feet straight behind you while you tighten your abs
and engage your hips. Your hips should not dip or elevate too
high during the movement.
3. Slowly lower yourself towards the floor. Once your upper arms
are parallel with the floor, pause, and return to the starting
position.
SKIPPING
1. Make sure that the length of the rope is adjusted. When you
divide it by stepping on it with one foot, it should reach your
armpits.
2. Bend your arms with your hands just slightly above your
waist. Make sure to swing with your wrist and not your arms or
shoulders.
3. Jump on the balls on your feet. Your heels shouldn’t touch the
ground.
BOX JUMPS
1. Stand behind a box, with your back straight and knees slightly
bent. Position your hands at your chest.
2. Bend your knees to lower yourself, and drive through your
heels to jump forwards onto the box. Lower your arms to your
sides as you jump.
3. Carefully land on the box and jump backwards to starting
position. Repeat.
BENCH HOPS
1. Place your hands on the edges of a stable box or bench. Bend
at the waist and keep a slight bend in your knees.
2. Explosively jump over the bench, launching your body to the
opposite side of the bench. Land on both feet and keep your core
tight.
3. As your feet touch the floor, jump again to start position in a
controlled motion.
COTTON BAND
FROG JUMPS
1. First start with placing the cotton band above your knees.
2. Stand straight and bring your feet just outside shoulder width,
with your toes pointing outwards.
3. Squat down by bending at the knees and driving your hips
back. The tips of your fingers should touch the ground as you
lower yourself.
4. Drive through your heels and leap forwards and repeat the
above.
S AT U R DAY : L O W E R B O D Y S C U L P T I N G
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7
CIRCUIT 1
EQUIPMENT: BBR ANKLE WEIGHTS
You will complete all exercises on your right leg, rest, and then complete all exercises on your left leg.
60 seconds rest after each set.
SET
A1
A2
A3
A4
A5
A6
SETS
4
4
4
4
4
4
REPS/
TIME
EXERCISE
DESCRIPTION
ANKLE WEIGHT
UP AND OVERS
1. Get down on your hands and knees. Keep your shoulders and
hips parallel to your arms and knees.
2. Then, lift one leg off the floor and extend it backwards. Place
that led to the side, away from your body.
3. Bring it up and over to the other side, all the way past your
bent leg.
12 E/L
ANKLE WEIGHT
SQUAT KICKS
1. Stand up straight with your torso upright.
2. Go down to a squat with your thighs parallel to the floor and
back straight.
3. As soon as you reach the bottom, kick out while standing up.
Alternate between your left and right leg.
12 E/L
ANKLE WEIGHT
LAYING
LATERAL
RAISES
1. Lay down on your side with your entire body completely facing
sideways.
2. Bring the top leg up and perform a kick sideways. Since you’re
positioned sideways, this will look like a vertical kick.
3. Focus your attention straight ahead and make sure to use your
core to keep your back straight.
ANKLE WEIGHT
LATERAL KICKS
1. Get down on your hands and feet. Focus your attention on
maintaining balance.
2. Lift one leg up and to do a sideways kick. Make sure this leg is
straight the entire time.
3. Careful not to snap your legs too fast to avoid getting hurt.
ANKLE WEIGHT
REVERSE
LUNGE HOPS
1. Start by getting into a lunging position with your knees forming
a right angle.
2. Using your heels and your glutes, pull yourself up with your
front leg until your body is upright.
3. Without missing a beat, go straight into a one-legged hop and
back down to a lunge.
ANKLE WEIGHT
FROG KICKS
1. Lie, stomach down, on a bench with only your upper body
supported and your legs spread apart.
2. Without making touching the floor, bend your knees down
with your hips lowered.
3. Next, push your legs back until they’re now aligned with your
torso. Your knees should be pointed outwards, but your ankles
should be together.
12 E/L
12 E/L
12 E/L
12 E/L
CIRCUIT 2
EQUIPMENT: SET OF DUMBBELLS
60 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each set.
SET
B1
B2
B3
B4
REPS/
TIME
EXERCISE
4
60
SECONDS
DUMBBELL
ALTERNATING
CURTSY
LUNGES
1. Hold the dumbbells by your side. Take one step to the side
with your right leg.
2. Bend your right knee and take another step out with your left
leg. Maintain your balance and shift your bodyweight onto your
right side.
3. Step back and bring your right leg behind your left, shifting
your bodyweight. Alternate and repeat.
4
60
SECONDS
JUMP SQUATS
1. Maintain a straight torso and lower yourself into squat position.
2. When you reach a 90-degree angle, drive through your glutes
to jump upwards.
3. Keep your chin up and chest out as you jump. Repeat.
DUMBBELL
SWAY SQUATS
1. Place your feet wide apart and focus your weight entirely on
your heels. Hold the dumbbells at your shoulders.
2. Maintaining a straight back and proud chest, move your left
knee beyond your left foot, shifting your bodyweight to your left
glute.
3. Move back to a central position and repeat on the right side.
DUMBBELL
WALKING
LUNGES
1. Hold the dumbbells by your side and maintain a straight torso.
Begin the movement by stepping forward with your left foot.
2. Drop your back right knee towards the floor and keep your left
knee bent. Drive yourself up and take a step forward with your
right foot.
3. Your left knee will go towards the floor and you’ll bend the
right knee. Continue this back and forth pattern.
SETS
4
4
60
SECONDS
60
SECONDS
DESCRIPTION
S U N DAY : R E S T & R E CO V E R Y