PAGE 1
GYM PROGRAM
TRICEP PUSHDOWN
2 SETS 60 SECONDS REST
MACHINE SHOULDER PRESS 3 SETS 90 SECONDS REST
DUMBBELL BICEP CURLS
2 SETS 60 SECONDS REST
LAT PULLDOWN
3 SETS 90 SECONDS REST
PLANK
3 SETS 60 SECONDS REST
WARM UP | Elliptical | 10-15min
Set 1 - 20 Sec
Set 2 - 20 Sec
Set 3 - 20 Sec
1. Hold the machine at a width that is most comfortable for you 2. Raise the machine until your arms are fully extended 3. Slowly revert back to the original position
1. Grip the bar at a width that is most comfortable for you
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
engaged muscles
1. Grip the rope on the handles, starting in a position that will require you to begin with tension on both the cable and your tricep
2. While maintaining your elbow position parallel to your body, move the rope down until your tricep and arm are fully extended
3. Slowly move the rope back to the original position
1. Begin exercise with forearms and knees on the ground (if you feel comfortable, use your feet instead of knees), 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
Set 1 - 16 Reps
Set 2 - 16 Reps
Set 3 - 18 Reps
MODERATE
Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 12 Reps
MODERATE
Set 1 - 16 Reps
Set 2 - 18 Reps
LIGHT
Set 1 - 16 Reps
Set 2 - 18 Reps
MODERATE
BODY WEIGHT
1. Begin by holding a dumbbell in each hand, palms facing forwards
2. Hinge from your elbow straight up, until your hands almost touch your shoulders, but keep tension on your bicep throughout the whole movement
3. Slowly lower your hands back to starting position before repeating movement for suggested amount of repetitions
PAGE 2
GYM PROGRAM
WEIGHT GUIDE
HEAVY
MODERATE
LIGHT
BOOTY BUILDING PROGRAM
DAY 2 WEEK 5
MACHINE LEG PRESS
3 SETS 90 SECONDS REST
LEG EXTENSION
3 SETS 90 SECONDS REST
BARBELL SQUATS
2 SETS 90 SECONDS REST
SQUATS
2 SETS 90 SECONDS REST
JUMP SQUATS
3 SETS 90 SECONDS REST
FOCUS AREA: Lower Body
(Quads/Glutes)
WARM UP | Elliptical | 10-15min
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
1. Unrack the barbell when you are comfortable and set your feet 2. Start with your feet shoulder-width apart
3. Bend at your hips first, then bend your knees until your legs are at 90 degrees 4. Push back up through your heels and revert back to the original starting position
1. Set the machine to be in a comfortable setting for you
2. Without moving your feet, fully extend your legs out, maintaining constant tension on the muscle
3. Lower the weight back to the original position, repeat
1. Start with your feet shoulder-width apart
2. To perform the squat, start with your hips first, then bend your knees, until your legs are at 90-degrees
3. Push through your heels to return back to the starting position
1. Begin the exercise with your feet slightly wider than hip-width 2. Squat down until your thighs are parallel to the ground
3. Explosively jump as high as possible, fully extending your whole body, whilst maintaining body tension
4. Control your landing whilst maintaining momentum, and repeat
Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 12 Reps
MODERATE
Set 1 - 8 Reps
Set 2 - 8 Reps
MODERATE
Set 1 - 10 Reps
Set 2 - 12 Reps
Set 3 - 12 Reps
MODERATE
Set 1 - 10 Reps
Set 2 - 10 Reps
MODERATE
Set 1 - 14 Reps
Set 2 - 16 Reps
Set 3 - 16 Reps
BODY WEIGHT
PAGE 3
PAGE 4
GYM PROGRAM
WEIGHT GUIDE
HEAVY
MODERATE
LIGHT
KNEELING SQUATS (SMITH MACHINE) 3 SETS 90 SECONDS REST
BOX STEP UPS (CARDIO)
3 SETS 90 SECONDS REST
HAMSTRING CURLS
3 SETS 90 SECONDS REST
CALF RAISES
2 SETS 90 SECONDS REST
HYPEREXTENSIONS
3 SETS 90 SECONDS REST
CRUNCHES
2 SETS 60 SECONDS REST
BOOTY BUILDING PROGRAM
DAY 4 WEEK 5
FOCUS AREA: Lower Body
WARM UP | Elliptical | 10-15min
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
1. Begin with one foot on the box, with both feet shoulder width apart and your body facing forwards
2. With all the weight in your front leg, extend straight up and bring your second foot onto the box
3. Step the first foot back on to the floor, followed by the second. Repeat this in a power walk/running motion
1. Set the machine to a comfortable setting
2. Without moving your foot, fully curl your leg out, maintaining constant tension on the muscle
3. Lower the weight back to the original position, repeating for the other leg after you have completed the required number of repetitions
1. Stand with your feet pointed straight ahead, stance slightly narrower than hip-width 2. Push up from the balls of your feet until your ankles are fully extended, making sure
your ankles extend straight up and don’t flare out 3. Slowly lower heels through your whole range of motion
1. Begin exercise with your feet secure in the machine, hands together (placed on the back of your head for an extra challenge), and resting pad slightly below hip height
2. Begin by squeezing your glutes and elevating your torso as high as possible - maintain a neutral neck position
3. Pause at the top of the movement before slowly returning to the starting position, maintaining muscle contraction through the entire movement
1. Begin movement with hands behind your head, feet shoulder width apart and your knees at a 45 degree angle
2. Engaging the core, draw your chin to your chest and raise your torso until your shoulder blades are no longer touching the floor
3. Briefly pause at the top of the movement before slowly returning to the starting position
Set 1 - 14 Reps
Set 2 - 16 Reps
Set 3 - 16 Reps
LIGHT
Set 1 - 14 Reps
Set 2 - 14 Reps
Set 3 - 16 Reps
MODERATE
Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 12 Reps
MODERATE
Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 10 Reps
BODY WEIGHT
Set 1 - 10 Reps
Set 2 - 10 Reps
BODY WEIGHT
Set 1 - 16 Reps
Set 2 - 18 Reps
LIGHT
PAGE 5
GYM PROGRAM
PAGE 6
GYM PROGRAM
WEIGHT GUIDE
HEAVY
MODERATE
LIGHT
LUNGES (DUMBBELLS)
3 SETS 90 SECONDS REST
GOBLET SQUATS
3 SETS 90 SECONDS REST
LEG EXTENSION
3 SETS 90 SECONDS REST
BOOTY BUILDING PROGRAM
DAY 6 WEEK 5
CALF RAISES
2 SETS 90 SECONDS REST
HYPEREXTENSIONS
3 SETS 90 SECONDS REST
FOCUS AREA: Lower Body
WARM UP | Elliptical | 10-15min
1. Start with your legs shoulder-width apart, with a dumbbell in each hand 2. Take a long step forward (lunge) on one leg, stepping so that your opposite knee
touches the ground
3. Return to the starting position by pushing through your front heel and stepping back with the front foot
1. Begin exercise with your feet slightly wider than shoulder-width
2. Holding a dumbbell like a goblet, with both hands directly beneath the chin, perform a squat ensuring your chest stays up throughout the movement
3. Push through the whole foot to return to the starting position
1. Set the machine to be in a comfortable setting for you
2. Without moving your feet, fully extend your legs out, maintaining constant tension on the muscle
3. Lower the weight back to the original position, repeat
1. Stand with your feet pointed straight ahead, stance slightly narrower than hip-width 2. Push up from the balls of your feet until your ankles are fully extended, making sure
your ankles extend straight up and don’t flare out 3. Slowly lower heels through your whole range of motion
1. Begin exercise with your feet secure in the machine, hands together (placed on the back of your head for an extra challenge), and resting pad slightly below hip height
2. Begin by squeezing your glutes and elevating your torso as high as possible - maintain a neutral neck position
3. Pause at the top of the movement before slowly returning to the starting position, maintaining muscle contraction through the entire movement
