intermediate-gym-booty-builder-week-1.pdf

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BOOTY BUILDING PROGRAM
Reminder!
Print off your photocard
and take your day 1 photo.
Make sure it’s full length
and in color.
INTERMEDIATE
WEEK 1
DAY 1
BOOTY BUILDING PROGRAM
WEEK 1
BOOTY BUILDING PROGRAM
WARM UP
| Elliptical | Duration: 10-15 minutes
REST:
60 SECONDS BETWEEN EACH SET
INTERMEDIATE
WEEK 1
DAY 1
WEIGHT:
LIGHT
WEIGHT:
MODERATE
WEIGHT:
MODERATE
WALKING LUNGES (DUMBBELLS)
SETS: 2
REPS: 10 | 10 (EACH LEG)
1
Lunge forwards on one leg, stopping
just before your back knee touches
the ground
2
Pushing through your front heel, bring
the back foot forwards until your feet
are together again
3
Lunge forwards with your opposite
foot this time, alternating each time
and ensuring your hips stay level
SUMO SQUATS (SMITH MACHINE)
SETS: 3
REPS: 12 | 10 | 10
1
Stand with your feet turned out and
wider than shoulder-width, with the
bar across the back of your shoulders
2
Pushing your hips back, and bending
at the knees, sink to 90-degrees.
Make sure you keep your back strong
and concentrate the weight in your
heels
3
Pause at the bottom, before driving
through your heels and returning to
the starting position
KNEELING SQUATS
SETS: 3
REPS: 12 | 12 | 10
1
Kneel underneath a smith machine
(you can kneel on a mat if that is
more comfortable)
2
Position the barbell on your shoulders
as you would with a regular squat
3
Lift and extend your hips making sure
not to fully extend them
4
Pulse through this position
WEIGHT:
BODY WEIGHT
WEIGHT:
LIGHT
WEIGHT:
BODY WEIGHT
SIDE SQUATS
SETS: 2
REPS: 12 | 14
1
Take a large step to one side and sink
down into a squat until your thighs
are parallel with the ground
2
Push through your whole foot to
stand back up, and step your feet
back together
3
Ensure your chest stays up, hips are
level and knees stay in line with your
feet
STEP DOWNS (DUMBBELLS)
SETS: 3
REPS: 8 | 8 | 8
1
Stand tall on a step with one leg to
the side and a dumbbell in each hand
2
By bending through the knee that is
on the step, slowly lower your leg
until it gently touches the floor
3
Push back up to the top by only using
the leg on the step, ensuring your
hips stay level
4
As you get more comfortable, you
can increase the height of the step to
make it more difficult
BOX JUMPS
SETS: 3
REPS: 10 | 10 | 10
1
Start with both feet shoulder width
apart
2
Jump as high as possible landing
safely on the box
3
Hop back down to the ground,
controlling your landing and repeat
the exercise
COOL DOWN
| Duration: 10 minutes | Light Cardio + Stretches
BOOTY BUILDING PROGRAM
DAY 1
BOOTY BUILDING PROGRAM
REST DAY
INTERMEDIATE
WEEK 1
DAY 2
BOOTY BUILDING PROGRAM
DAY 2
BOOTY BUILDING PROGRAM
WARM UP
| Elliptical | Duration: 10-15 minutes
REST:
60 SECONDS BETWEEN EACH SET
INTERMEDIATE
WEEK 1
DAY 3
WEIGHT:
MODERATE
WEIGHT:
MODERATE
WEIGHT:
BODY WEIGHT
LAT PULLDOWN
SETS: 3
REPS: 12 | 10 | 12
1
Grip the bar slightly wider than
shoulder-width with an overhand grip
2
Pull the bar down until it is at chest
level, maintaining a straight back
throughout
3
Elevate the bar back to the starting
position, but maintain constant
tension on your upper back
BENT OVER ROWS (DUMBBELLS)
SETS: 3
REPS: 10 | 8 | 8
1
Hold your dumbbells with a neutral
grip, with your knees slightly bent,
glutes squeezed and your upper body
hinged forward to about 45-degrees
2
Pull the dumbbells towards you while
keeping your elbows close to your
sides and squeezing your shoulder
blades together
3
Slowly lower the dumbbells, until
your arms are straight
INVERTED ROWS
SETS: 3
REPS: 10 | 8 | 6
1
Grip the bar with an overhand grip
and move your feet forwards - the
further you go, the harder it is
2
While keeping your hips up, pull your
chest towards the bar and squeeze
your shoulder blades together
3
Pause at the top before slowly
lowering back to the starting position
WEIGHT:
BODY WEIGHT
WEIGHT:
BODY WEIGHT
WEIGHT:
BODY WEIGHT
PUSHUPS
SETS: 2
REPS: 12 | 10
1
Begin exercise on hands and feet
(use knees if it’s too difficult)
2
By bending the arms, slowly lower
yourself towards the ground until
your arms are at 90 degrees
3
Push through your whole hand to
extend back to the starting position
before repeating the movement
HANGING KNEE RAISES
SETS: 2
REPS: 8 | 6
1
Support yourself on your forearms
and push up through your shoulders
with your chest up
2
Engage your core and lift your knees
up as high as possible, pausing at the
top
3
Slowly lower back down until your
legs are straight before starting the
next rep
BICYCLES
SETS: 2
REPS: 10 | 8 (EACH SIDE)
1
Begin exercise lying on your back
with your knees at 90 degrees
2
Crunch upwards, twisting one elbow
to the opposite knee while extending
the opposite leg and briefly pause
3
Return to original position, and repeat
with opposite elbow and knee
COOL DOWN
| Duration: 10 minutes | Light Cardio + Stretches
BOOTY BUILDING PROGRAM
DAY 3
BOOTY BUILDING PROGRAM
WARM UP
| Elliptical | Duration: 10-15 minutes
REST:
60 SECONDS BETWEEN EACH SET
INTERMEDIATE
WEEK 1
DAY 4
WEIGHT:
MODERATE
WEIGHT:
LIGHT
WEIGHT:
LIGHT
SMITH MACHINE SQUATS
SETS: 3
REPS: 12 | 10 | 12
1
Stand with your feet shoulder-width
apart, with the bar across the back of
your shoulders below your neck
2
Pushing your hips back, and bending
at the knees, sink to 90-degrees.
Make sure you keep your back strong
and concentrate the weight through
your heels
3
Pause at the bottom, before driving
through your heels and returning to
the starting position
STRAIGHT LEG DEADLIFT (DUMBBELLS)
SETS: 3
REPS: 8 | 8 | 6
1
With the dumbbells resting against your
thighs, keep your arms straight and upper
back engaged
2
Push your hips back and slowly hinge
forwards lowering the dumbbells while
keeping them in contact with your legs
3
Only go as low as you can with a straight
back! Come back up by pushing your hips
forwards and maintaining core and glute
engagement
4
Ensure your core is braced and your glutes
are engaged the whole time, stop if you
feel pain in your lower back
ABDUCTOR MACHINE
SETS: 2
REPS: 12 | 10
1
Start the exercise by hinging your
upper body slightly forwards on
the machine, with your knees at 90
degrees in the foot stirrups
2
Adjust the width of the knee pads so
the foot stirrups are together with the
pads on the outside of each thigh
3
Push the knee pads out as wide as
possible - pause briefly before slowly
bringing them back together
WEIGHT:
MODERATE
WEIGHT:
BODY WEIGHT
WEIGHT:
BODY WEIGHT
MACHINE LEG PRESS
SETS: 3
REPS: 12 | 10 | 12
1
Place both feet on the leg press
machine with your back straight
against the chair
2
Push through your heels but do not
fully extend your legs
3
Lower yourself back to the original
position and repeat
FIRE HYDRANT HOLD (STRAIGHT LEG)
SETS: 2
10 SECONDS (EACH SIDE)
1
Begin exercise on hands and one
knee, with the opposite leg stretched
out to the side in line with your hips
2
Push out of your shoulders to engage
your back and engage your core
3
Lift your extended leg as high as
possible while maintaining hip
stability and core tension - pause at
the top
4
Slowly lower your leg and repeat for
the other side
PLANK
SETS: 3
30 SECONDS
1
Begin exercise with forearms and
feet on the ground, ensuring that you
are pushing through your shoulders
with your core activated and your
glutes squeezed
2
Hold this position for the suggested
amount of time
COOL DOWN
| Duration: 10 minutes | Light Cardio + Stretches
BOOTY BUILDING PROGRAM
DAY 4

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