BOOTY 1
6 WEEK PLAN
Build muscle
tone
tighten
reduce appearance of cellulite
BOOTY 1
BOOTY BY RAH RAH
Welcome!
Welcome to the Booty 1 plan! I’m so happy you have chosen me to help you on your
fitness journey and build that booty, yay! ☺ This plan is a compilation of all my
favourite and most effective booty exercises, that I do on a regular basis. I’ve paired
them up in supersets to give you the best booty pump “ Hehe “ I have an
Instagram page (@bootybyrahrah) where you can find all the video demos in case
you’re unsure of a certain exercise. Now let’s get to it! Happy booty building and
don’t forget to send before and after’s and lots of progress pictures.
Special instructions
Make sure you’re drinking plenty of water during training and throughout the day!
Always warm up for at least 5 minutes before you start your workout. You can do 1
min intervals of jumping jacks, skipping or your choice of cardio machine. Always
cool down and stretch post workout! Keep your workout no longer than 60 – 90
minutes. Keep rest periods no longer than 60 – 90 seconds. A Superset is q
combination of two or three exercises that are done back to back with no rest in
between.
Product disclaimer
You should be in good physical condition and be able to perform these exercises.
You should understand that when participating in any exercise or exercise program,
there is the possibility of physical injury. If you engage in this exercise or exercise
program, you agree that you do so at your own risk, are voluntarily participating in
these activities, assume all risk of injury to yourself, and agree to release and
discharge Sarah Van Dusen from any and all claims or causes of action, knows or
unknown, arising out of negligence.
BOOTY 1
BOOTY BY RAH RAH
The workout
You’re going to follow the plan from weeks 1 to 3, at the end of those 3 weeks
you’ll start over repeating weeks 1 to 3, A total of 6 weeks. ☺ Each week includes
3 booty days. It is up to you how you would like to split up your week. What I
suggest is, Monday, Wednesday, Friday or Monday, Thursday, Sunday, just keep
in mind you want to give your body at least 1 day to recover that muscle group. I
also advise you to do some upper body training on your days off from the booty
workouts to keep everything tight and toned.
Choosing a weight to use
When deciding what weight to use, the choice is yours. Just because I’m using an
empty bar in the example doesn’t mean that’s the weight you’re going to be
comfortable with. Important note: the weight I use in the pictures and videos is just
for demo it’s not the weight you’re meant to use ☺ first I want you to do one set
without any weight at all. Feel the movement and focus on your glutes. Making sure
you’re pushing through your heels, that you’re not feeling it in your lower back or
quads, that your core is engaged and tight. You can play around with foot angle,
stance width and pelvic alignment to find the position where you feel it most in your
glutes. Once you’re able to contract and feel your glutes working then add weight.
Gradually increase the weight from set to set. If and when you get to a point where
you can no longer feel the muscles working as you did when the weight was lighter,
you’re probably working too heavy and need to take some weight off until that
connection is re-established. Form is important when working your glutes. You want
to be contracting your glutes on every rep. If you want great glutes it’s about
training muscles, not lifting weights. Your goal should be to achieve the highest
quality of muscle contraction on every rep of every set. Over time your glutes will
get stronger and you will able to progress to heavier weights.
BOOTY 1
BOOTY BY RAH RAH
Glute activation
ACTIVATION makes the connection from your mind to your muscle, getting the
muscle fired up and ready to go.
You’re going to pick 2 of the 4 exercises below, before you start your workout! Do
1 set of 25 reps for each.
Band fire hydrants
Raise leg out to the side keeping tension on the band, pause at the top!
Seated band abductors
Think about engaging your glutes, abduct and squeeze the booty for a count of 2
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Do not skip glute activation! It’s very important to wake up your glute muscles so
your quads (being the stronger muscles) don’t take over and do all the work!
Band reverse hyperextension
Keep tension on the band. Pause and squeeze for a count of 2
Band donkey kick crossovers
Keep your back flat, abs tight, cross your leg behind your other leg, pause at top!
BOOTY 1
BOOTY BY RAH RAH
Week 1 / Workout 1
Exercise 1 / Superset / x 3 sets
Equipment needed: Barbell with weighted plates, Booty bands, Dumbbells, Bench Mat
12 Body weight squat walks
Keep tension on the band at all times. Pulse up and down as you step
forward. Left + right = 1 #rahswlk
12 Dumbbell band squat kick backs
Keep your back flat, Abs tight. Think about your glutes as you kick
back, slow and controlled. Alternate left + right = 1 #rahskb
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Exercise 2 / Superset / x 3 sets
15 Barbell band glute bridge
Keep tension on the band. Squeeze glutes and pause at the top. Slow on
the negative, keeping tension on the glutes #rahbbrdg
20 Body – weight band glute bridge
Keep tension on the band. Squeeze glutes and pause at the top. Slow
negative keeping tension on the glutes #rahbwbrdg
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Exercise 3 / Superset / x 3 sets
15 Barbell landmine band sumo squats
Keep tension on the band on way down. Squeeze glutes and pause at the top
#rahlndss
15 Dumbbell step Up - knee tuck twist
Push through your heel as you step up. Squeeze working glute as you tuck your
opposite knee. 15 each side #rahsktt
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BOOTY BY RAH RAH
Exercise 4 / Superset / x 3 sets
\
10 Dumbbell curtsy + jump squats
Step back into curtsy lunge, then back to squat position to jump squat. 10 each
side #rahcjs
15 Band pop squat
Pulse at the bottom of the squat. Pop up in one continuous motion and back down
into squat #rahbps
BOOTY 1
BOOTY BY RAH RAH
Week 1 / Workout 2
Exercise 1 / Superset / x 3 sets
Equipment needed: Barbell with weighted plates, Booty bands, Dumbbells, stability ball
15 Barbell band static squats
Don’t pause at the bottom or the top, it’s one motion #rahbss
15 Dumbbell band lateral squats
Keep tension on the band. Take 5 steps to the left, then 5 to the right, 5
left, 5 right = 1 set #rahdls
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BOOTY BY RAH RAH
Exercise 2 / Superset / x 3 sets
15 Barbell stability ball hip thrust
Keep tension on the band. Squeeze glutes and pause at the top. Slow on the
negative keeping tension on the glutes #rahbbsbt
15 Band body - weight stability ball hip thrust
Keep tension on the band. Squeeze glutes and pause at the top. Slow on the
negative keeping tension on the glutes #rahbwsht
BOOTY 1
BOOTY BY RAH RAH
Exercise 3 / Superset / x 3 sets
15 Dumbbell static lunge + kick back
Keep weight on your heel. One continuous motion, no pause at the bottom
or top. Contract glute on the Kickback. 15 reps each side #rahslk
12 Dumbbell elevated side lunges
Hold dumbbell horizontally in goblet position. Push through your heel on
working leg. 12 each side #rahesl
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BOOTY BY RAH RAH
Exercise 4 / Superset / x 3 sets
\
15 Dumbbell sumo squats
Keep the weight on your heels. Contract glutes at the bottom of the squat,
keep contracted all the way to the top and squeeze your glutes!#rahdss
\
15 Barbell Romanian deadlifts
Lower bar to your shins, contract glutes and keep contracted all the way to the
top and squeeze! #rahbd
BOOTY 1
BOOTY BY RAH RAH
Week 1 / Workout 3
Exercise 1 / Superset / x 3 sets
Equipment needed: Barbell with weighted plates, cable tower (or long band with or without
bar attachment), dumbbells, booty bands, bench
15 Dumbbell walking lunge + kick back
Keeping weight on your heel as you lunge, Left + right = 1 #rahwlkb
15 Barbell sumo deadlifts
At bottom of deadlift contract your glutes, hold contraction on the way to the top.
Squeeze glutes at the top for a count of 1, 2 #rahbsd
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Exercise 2 / Superset / x 3 sets
15 Dumbbell curtsy lunges
Keep weight on your heel. Contract and squeeze working glute. 15 each
side #rahdbcl
15 Cable or booty bar band squats
Keep tension on the band. Pulse at the bottom of the squat. Squeeze
glutes at the top! #rahcsq
BOOTY 1
BOOTY BY RAH RAH
Exercise 3 / Superset / x 3 sets
15 Dumbbell Bulgarian split squats
Pulse at the bottom. Push through your heel, squeeze glute and pause at top.
15 each side #rahbs
15 Body - weight band single leg lift
Push through your heel. Max tension on the band at the top, squeeze and
pause! 15 each side #rahslm
BOOTY 1
BOOTY BY RAH RAH
Exercise 4 / Superset / x 3 sets
15 Dumbbell Step - ups
Push through your heel. Do not lean forward when you step up, keep
upright focusing on the glutes. 15 each side. #rahdsu
12 Band pop squat + narrow squat
See video demo. 1 of each squat =1 #rahpnjs
BOOTY 1
BOOTY BY RAH RAH
Week 2 / Workout 1
Exercise 1 / Superset / x 3 sets
Equipment needed: Barbell with weighted plates, dumbbells, booty bands, bench
15 Barbell band squat + leg raise
Squat keeping tension on the band, keep the tension into the leg raise.
15 each side #rahslr
12 Barbell band squat + kick back
Keep your back flat, abs tight. Slow and controlled kick back. Left +
squats + right = 1 #rahbsk
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BOOTY BY RAH RAH
Exercise 2 / Superset / x 3 sets
15 Barbell band hip thrust
Keep tension on the band. Squeeze glutes and pause at the top. Slow on the
negative keeping tension on the glutes #rahbht
20 Band body - weight hip thrust
Keep tension on the band. Squeeze glutes and pause at the top. Slow on the
negative keeping tension on the glutes #rahbwht
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BOOTY BY RAH RAH
Exercise 3 / Superset / x 3 sets
15 Dumbbell sumo squats
Keep weight on the heels. Squeeze glutes at the top, count of 1, 2 #rahdbss
15 Dumbbell band deadlifts
Keep back flat, weight on the heels. Squeeze at top!#rahdbdl
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BOOTY BY RAH RAH
Exercise 4 / Superset / x 3 sets
12 Dumbbell Curtsy + squat
Hold dumbbell in goblet position. Alternate from left to right. One continuous
motion, no pausing at bottom or top. Left + right = 1 #rahgcs
15 Dumbbell side lunges
Keep weight on your heel. 15 each side #rahsl
BOOTY 1
BOOTY BY RAH RAH
Week 2 / Workout 2
Exercise 1 / Superset / x 3 sets
Equipment needed: Barbell with weighted plates, dumbbells, booty bands, bench, mat
\
15 Dumbbell band side steps
Keeping tension on the band stepping side to side. Left + right = 1 #rahbssp
15 Dumbbell band box squats pulse
Squat down tap dumbbell with bum, pause for count of 1, squeeze at the top!
#rahdbbs
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Exercise 2 / Superset / x 3 sets
15 Dumbbell band glute bridge
Keep tension on the band. Squeeze glutes and pause at the top. Slow on the
negative keeping tension on the glutes #rahbgb
15 Band reverse hyper
Keep tension on the band. Think about keeping your booty flexed as you
raise your legs up. At the top pause and squeeze the glutes for a count of 1,
2 #rahrhp
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BOOTY BY RAH RAH
Exercise 3 / Superset / x 3 sets
15 Barbell sumo squats
Pulse and contract glutes at the bottom, squeeze at top! #rahbbssq
10 Barbell band jump squats
Keep weight on your heels. One continuous motion no pause at bottom. Make
sure you land in a squat. #rahbbjs
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BOOTY BY RAH RAH
Exercise 4 / Superset / x 3 sets
15 Dumbbell Bench curtsy
Keep weight on your heel. 15 each side #rahbcsy
15 Dumbbell switch lunges
Alternating left to right leg. Pulse at the bottom.
Left + right = 1 #rahswlg
BOOTY 1
BOOTY BY RAH RAH
Week 2 / Workout 3
Exercise 1 / Superset / x 3 sets
Equipment needed: Barbell with weighted plates, dumbbells, booty bands, bench,
stability ball
]
15 Barbell band squat holds
Push through your heels. Pause at bottom, count of 1,2. #rahbsh
15 Band donkey kicks
Keep your back flat, abs tight. At the top squeeze and pause.
15 each side #rahbdk
BOOTY 1
BOOTY BY RAH RAH
Exercise 2 / Superset / x 3 sets
15 Dumbbell band stability ball thrust
Keep tension on the band. Squeeze glutes and pause at the top. Slow negative
keeping tension on the glutes #rahsbt
20 Band body - weight stability ball thrust
Keep tension on the band. Squeeze and pause at the top. Slow negative
Keep tension on the glutes #rahbwsbt
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BOOTY BY RAH RAH
Exercise 3 / Superset / x 3 sets
15 Barbell stiff leg deadlifts
Hold barbell about 2 inches away from your shins. Keep back flat, pull
straight up, weight on the heels. Squeeze glutes at top #rahsld
15 Dumbbell band squat + kickback
Keep your back flat and abs tight when you kickback. One side at a time
x 15 each #rahdbsk
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Exercise 4 / Superset / x 3 sets
\\\
12 Dumbbell step up + reverse lunge
Keep weight on your heels. 12 each side #rahstrl
20 band jump squats
Start and finish in a narrow squat. flare feet at the top of jump #rahbjs
BOOTY 1
BOOTY BY RAH RAH
Week 3 / Workout 1
Exercise 1 / Superset / x 3 sets
Equipment needed: dumbbells, booty bands, bench
12 Dumbbell walking lunge + squat
Left + squat + right =1 See video #rahwls
15 Dumbbell band sumo squats
Contract your glutes at the bottom, keep contraction to the top and
squeeze your glutes #rahbddss
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BOOTY BY RAH RAH
Exercise 2 / Superset / x 3 sets
12 Dumbbell curtsy lunge to bench side steps
12 reps each side. See video #rahcbss
15 Dumbbell single thrust
Place dumbbell on working thigh. Push through your heel. Squeeze
glute and pause at the top. 15 each side #rahdslm
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BOOTY BY RAH RAH
Exercise 3 / Superset / x 3 sets
15 Dumbbell band deadlifts
Keep back flat, contract your glutes at the bottom. Squeeze glutes at the top!
#rahbdl
15 Sumo jump squat
Feet wide in sumo position jump as you would with a normal jump squat ☺
#rahssj
BOOTY 1
BOOTY BY RAH RAH
Exercise 4 / Superset / x 3 sets
10 Dumbbell reverse lunge pop squats
Left lunge + pop + right lunge + pop = 1 See video #rahrltps
15 Power step ups
Keeping your foot on the bench, push through your heel powering up
into a jump. 15 reps each side #rahpsu
BOOTY 1
BOOTY BY RAH RAH
Week 3 / Workout 2
Exercise 1 / Superset / x 3 sets
Equipment needed: Barbell with weighted plates, dumbbells, booty bands, mat
\
15 Dumbbell sumo kickbacks
Alternate leg after each squat. Left + right leg = 1 rep #rahskbk
15 Dumbbell band squat + adductor
Squat down onto the bench, abduct, stand up squeezing your glutes at
the top! #rahbsa
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BOOTY BY RAH RAH
Exercise 2 / Superset / x 3 sets
15 Barbell sumo deadlifts
Keep tension on the band. Contract glutes at the bottom, squeeze glutes
for count of 1, 2 at the top. #rahsdlf
15 Barbell sumo front squats
Keep tension on the band. At bottom of the squat contract your glutes,
squeeze glutes at the top count of 1,2 #rahsfs
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Exercise 3 / Superset / x 3 sets
12 Dumbbell band elevated feet hip thrust
Keep tension on the band. Squeeze and pause at the top. Slow negative keeping
tension on the glutes #rahefbh
20 Body - weight band elevated feet hip thrust
Keep tension on the band. Squeeze and pause at the top. Slow negative keeping
tension on the glutes #rahbefh
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BOOTY BY RAH RAH
Exercise 4 / Superset / x 3 sets
15 Barbell reverse lunge knee tuck
Keep weight on your heel. Tuck knee and squeeze glute. 15 reps each side
#rahrlktk
12 Dumbbell Bulgarian + squats
12 reps each side. See video #rahbsq
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BOOTY BY RAH RAH
Week 3 / Workout 3
Exercise 1 / Superset / x 3 sets
Equipment needed: Barbell with weighted plates, dumbbells, booty bands, bench
15 Dumbbell band sumo squats
Keep the weight on your heels. Contract your glutes at the bottom of the squat.
keep contracted all the way to the top and squeeze! #rahbsqu
15 Dumbbell curtsy side leg raises
15 each side. See video #rahcslr
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Exercise 2 / Superset / x 3 sets
10 Dumbbell step up + squats
15 reps each side. This one you will need to see the video ☺ #rahstus
20 Band lateral hops
Keep tension on the band as you hop side to side 5 left, 5 right, 5 left,
5 right #rahlh
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BOOTY BY RAH RAH
Exercise 3 / Superset / x 3 sets
15 Barbell hip thrust
Keep tension on the band, squeeze glutes and pause at the top. Slow on the
negative keeping tension on the glutes #raahbbht
20 Band body - weight hip thrust
Keep tension on the band, squeeze and pause at the top. Slow negative keeping
tension on the glutes #rahbwbht
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BOOTY BY RAH RAH
Exercise 4 / Superset / x 3 sets
15 Band frog jumps
Stay low, no pause, one continuous motion no pause at bottom or top.
Make sure to land as soft as possible in a squat. #rahbjf
20 Band box jumps
See video #rahbj
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Lean eating!
Portion size
1 palm determines your protein
portion.
1 cupped hand determines
your carb portion.
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1 fist determines your veggie
portion.
1 thumb determines your fat portion
BOOTY BY RAH RAH
Portion control
1 palm of protein with each meal
1 fist of vegetables with each meal
1 cupped hand of carbs or fruit with 3 meals
1 thumb of fat with 2 meals
Note; You want to eat your carbs around your workouts (Before and after) for best
results. Adjust your portions based on hunger, fullness or other reasons. If you’re
trying to gain weight, and you’re having trouble you can add a cupped palm of
carbs or another thumb of fat. If you’re trying to lose weight but seem to have
stalled, you can eliminate a cupped palm of carbs or a thumb of fat.
Cheat meal!
2 times a week and you must earn it! The strategy that I absolutely love is done by
“banking” the majority of your carbs and fats for your cheat meal. The way to do
this is by fasting before the meal so if you’re cheating at dinnertime you’ll move my
first meal to later in the day (lunchtime) to reduce the number of hours you’ll be
eating. That will not only save calories, but also shifts your body into “fat burning”
mode
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Food ideas
Starchy and complex carbs
Oatmeal, sweet potatoes, brown rice (basmati, long grain), Ezekiel bread, rice pasta,
beans, lentils, cream of rice, quinoa, pumpkin, butternut squash, beets
Fruits
Grapefruit, apples, blueberries, cantaloupe, oranges, bananas, peaches,
Grapes, strawberries, pineapple, black berries, plums, pears, acai berries, mango
Veggies
Broccoli, kale, asparagus, spinach, salad greens, tomatoes, peppers (green and red)
onions, mushrooms, cucumbers, zucchini, carrots, green beans, peas
Proteins
Eggs, vegan protein powder, chicken and turkey breast, nuts (walnut, almonds,
pecans) pumpkin seeds, tofu, seitan, grass fed beef, canned tuna (solid white in
water), wild cod fish, wild salmon, rainbow trout, Greek yogurt, beans, lentils
Healthy fats
Flaxseed, almonds, olive oil, avocado, walnuts, extra virgin coconut oil, salmon
(wild), peanuts, grass fed butter (unsalted), olives, hemp seed oil, pecans, cashews,
dark chocolate
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