Intro 4e1s4m

E! INTRODUCTION - PLEASE READ M

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E!

INTRODUCTION - PLEASE READ M 3

Welcome

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Overview

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Let’s Get Started

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Find Your Motivation

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Body Profile

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Nutrition

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Inspiration & Focus

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Progress & Goals

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28 Day Breakdown

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Workout

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Training Phases

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Different Session Types

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WELCOME Welcome to Ashy’s Booty Challenge. This program has been designed by Ashy Bines and her team of transformation specialists to help transform your legs and butt into your ultimate booty combo. In just 30 minutes a day you will sculpt out a new shape you simply couldn’t believe was possible! Hi I’m Ashy Bines, I want to personally welcome you to the Booty Challenge and explain why I have put this program together. As you know I have shared my secrets to getting the bikini body you have always wanted in my Clean Eating Diet Plan. I maintain my figure using the Clean Eating Guidelines and follow it strictly in preparation for photoshoots or big events. However as you know, nutrition is only one side of the package and I am now sharing the secrets of my personal fitness program with you all as well! Over the last five years I have been working with some of the leading strength, fitness, pilates and yoga teachers to optimise my results, whilst keeping me strong and injury free. After almost 20,000 requests from girls all over the world to share my workouts, I decided they shouldn’t remain a secret anymore.

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When you do your body profile on page 7, you will see I am an 'A' girl. This means I have had to work really hard to get the booty I am now proud of! Many people may think I have simply been blessed with great genetics. I it I am lucky in some ways, but unlucky in others. I have definitely had to spend a lot of time in the gym building muscle on my legs and butt to get the results I have today. Without that hard work, my butt would be flat and my legs dimpled and lacking tone. This program is going to help you work with your genetics to achieve a tight, toned toosh and legs. We are all here to each other along the way and I can’t wait to see and hear about your results! Ashy xx @ashybines

ARE YOU READY TO MAKE YOUR

JEANS POP ?

ARE YOU READY TO MAKE SHORT SHORTS YOUR BFF?

ARE YOU READY TO EMBRACE BIKINI BOTTOMS?

OVERVIEW This program has been designed by Ashy Bines and her team of transformation specialists to help transform the legs and butt of any girl into her ultimate booty combo! In just 30 minutes a day you will begin to sculpt out a new shape you simply couldn’t have believed was possible. Let’s be honest, we aren’t about to make any false promises or lead you to believe you can get a booty like Beyonce if your genetics are like Kate Moss! But what the Booty Challenge will do is ensure you sculpt the optimal booty and leg combo for your body type and personal needs.

#NOPHOTOSHOP #NOFILTER

From this to this

Not this to this 4

LET’S GET STARTED The Booty Challenge is comprised of a group of strong, empowered women who are confident about their bodies, confident about who they are, clear on what they want and also just happen to have a totally rockin booty and set of legs they have earned and are proud of! So let’s get sculpting!

Step 1 Find your Motivation!

Identify your body type and the booty you want to aim for.

Step 2 Complete your body profile

Read the modifications you may need to make to your plan to optimise your personal results.

Step 3 Read your diet plan

Modify slightly if required, based on your body profile .

Step 4 Set your goals

T R A M S N I A TR ...

Create your vision board.

T OR LEGS & BUT

E PLAN F

IS 28 DAY EXERC

n struggle e m o w y n ma areas that y e k e th t Targe Challenge ty o o B y a ’s 28 D nd with! Ashy oth gym a b r fo ts u o aily work uit provides d e plan to s th r o il ta n e can ev home. You type! your body

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Step 5 Track your progress & Take Action!

Take your before photos. That’s right, lets get this happening!

STEP 1

FIND YOUR MOTIVATION

Find pictures of Women with similar body shapes to you. This will help you to start visualising the booty and legs you want to achieve. Like we said before, each of us have some amazing and different genetics! The goal of the Booty Challenge is to maximise your genetic potential! A fun way to do this is find out which body type you are. Read the descriptions below and choose the body type that describes you best.

Inverted Triangle

Apple

Celeb examples: Angelina Jolie, Libby Tricket

Celeb examples: Drew Barrymore, Catherine Zeta Jones, Susannah Constantine

Shape: Bigger up top with broad shoulders and/or buxom bust and a comparatively smaller waist and hips. Athletic Build.

Shape: Well-proportioned and carries weight around the midsection.

Straight

Pear

Celeb examples: Jennifer Aniston, Julia Roberts, Keira Knightly

Celeb examples: Beyonce, Kelly Clarkson Shape: Bottom heavy, bigger around the hips and bottom than the bust region.

Shape: Features classic lines, pretty much straight up and down, giving an elegant form.

Hourglass

Diamond

Celeb examples: Scarlett Johansson, Marilyn Munroe

Celeb example: Kate Winslet

Shape: A smaller waist with a fuller bust and bottom. Described as well proportioned and curvy.

Shape: Narrow shoulders and hips, you may have a wider midriff and carry some weight in your upper legs.

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STEP 2

BODY PROFILE

Your Complaint

Your Goal

A

Personalise the Booty Challenge IF ALL A’s

A

I struggle to put on muscle I am quite lean I can go up and down in body fat

B

I need: MORE Butt MORE Shape and Leg Tone

IF ALL B’s

B

I put on muscle easily I struggle to lose body fat

C

You are a Slow Burner You need: To be extra mindful of your portion sizes and carbohydrate intake. To work within the Endurance Range (15 reps) or Power Range (2-6), while combining cardio and strength work (HIIT) Minimise your rest periods

I need: LESS booty SMALLER legs

IF ALL C’s / COMBO

C

I struggle to put on muscle I struggle to drop body fat

You are a Slow Gainer You need: Greater emphasis on strength Less emphasis on cardio and endurance

You are a Slow Gainer / Slow Burner

I need: MORE tone LESS cellulite

You need: To stick to the main Booty Challenge Program (and do any boosters you may want) This program is already perfect for you!

DAILY PROGRAM FOR UR YO OF N IO CT SE R TE OS BO Y LOOK IN THE BOOT UR RESULTS. TIPS TO FURTHER OPTIMISE YOfectly suit a C girl... igned to per This program has been des apply to you! l, the boosters especially So if you are an A or B gir

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STEP 3

NUTRITION

If you have been a member of the Ashy Bines Clean Eating Diet Plan for a while, you will understand how important nutrition is when it comes to getting great results! If this is the first time you have heard of my Clean Eating Guidelines then don’t worry, the plan will be available to you during your Booty Challenge for FREE. So, get ready to follow the Clean Eating Guidelines while Personalising the plan to suit the needs of your body.

a b c

to make sure we are If you are an A we need ilding capabilities! maximising your muscle bu with every meal and You need to have protein snack.

to focus on two key If you are a B you need rtion size and ensuring areas of your nutrition! Po n levels are as low as your blood sugar and insuli rning. We do this by possible to maximise fat bu rchy carbohydrates in reducing the refined and sta to add small portions our diet and ensuring we try meals. of good fat and protein with

rfect plan for you with If you are a C this is the pe as to focus on! Insulin a couple of important are for you, as is hydration. levels are super important cking to the guidelines The good news is that sti ons as you go will be and making small modificati your body. the perfect eating plan for 8

STEP 4

INSPIRATION & FOCUS

INSPIRE YOURSELF AND CREATE YOUR VISION BOARD. This step is extremely important if you want a dramatic change! I want you to create a vision board that totally inspires you to make your goals a reality.

WHAT IS A VISION BOARD? In short, a collage of your goals represented as pictures and words. But it is so much more than that. Most of us may write goals and then forget about them, or neglect to read them, meaning they don’t excite and motivate. Although that is EXACTLY what needs to happen for goals to do their job. They need to inspire and motivate us on a daily basis!

VISUALISE FIRST You may like to ask a friend to read this out loud to you. I want you to close your eyes and visualise yourself, one year from today in a place you love and that makes you smile. Imagine that you have been super committed and achieved every goal you have put your mind to in the last year. I want you to focus on exactly how you look and feel. What does your body look like? How is your self esteem, energy, and confidence? How comfortable do you feel in this outfit? Connect with exactly who you are in this moment and everything you have, everything you are and everything you can do. Stay in this visualisation for a few minutes and when you open your eyes, write down the key points. Use these key points to find words and pictures in magazines that align with your vision and stick them on a big board that you can look at every day.

NEXT... Look at your vision board every day and experience the feeling of achieveing all these goals. Re- Connect with your visualisation every night before you go to sleep, making the vision clearer, brighter and more real every time. We do this for two reasons: 1.

This visualisation can completely transform your current mood and self belief on a bad day to one that is refocused!

2.

To continually this information past our subconscious. Our subconscious doesn’t know the difference between fact or fiction, it just works with the information that it is given. The more it sees this vision, the more it becomes a reality in your life.

AND LASTLY... Using the vision board and visualisation you have just done, fill out the goals list on the next page. Before each week’s workouts, you will find a weekly plan, to re-set your intent and focus. Use this time to let go of any failures or stuff ups you may be holding on to and focus on smashing the week ahead.

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STEP 4

INSPIRATION & FOCUS

On this Date: _______________ After sticking to my plan and being true to my values... I will feel: ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ I will be able to: (wear, do, act, be etc) ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ I will have: ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ I will look: (add any weight / bf% goals here) ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________

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STEP 4

INSPIRATION & FOCUS

My Motivation and Commitment to Change/improvement:

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I’d like to see it happen

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I will try my best

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I am 100% committed and WILL DO everything it takes to get there

I want to change because: ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ In 1 year, if I let a few disappointments wreck my motivation and commitment and I am in the same or in a worse situation, I will feel: ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ I won’t let anything get in my way because: _________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________

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STEP 5

PROGRESS & GOALS

OK, LISTEN UP LADIES! T! AN RT PO IM T OS M E TH OF E ON IS EP THIS ST

a) b) c) d)

Take your before pics from front, side and back against a (instructions are on the next page)

WHITE WALL

rrably a pair of Get yourself 2 pairs of reference pants (or at least 1). Prefe uncomfortably jeans/pants and a pair of shorts. These pants need to be ack to notice tight on you. We do this so you have another bit of feedb positive changes r stomach Measure your butt, stomach and legs ( a leane us notice positive accentuates our booty! So noticing changes here will help booty and leg changes too) Take your weight, and if your scales allow, your body fat

percentage

e)

Ok, start getting ready for day 1 of the Booty Challenge!!



es and use reference pants! ** If you only choose 1 or 2 of these, ensure to take pictur

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STEP 5

PROGRESS & GOALS

Start Date:

End Date:

Body Goal: Current

Goal

Goal Importance/Commitment: ___/10

Result

Weight: BF%: Lean muscle: I have taken my before photos: Front Side Back I have picked my Reference Clothes: Reference pants Colour: __________________________ Size: __________________________ Name: __________________________

Reference Top Colour: __________________________ Size: __________________________ Name: __________________________

Training Goals:

I have watched the instructional videos I am committing to at least the minimum daily requirements for this challenge Mindset and Happiness:

Other Goals:

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28 Day Breakdown Get ready to experience 28 days of the most balanced and effective booty sculpting program ever put together. We know you will love it!! Your Program is made up of 4 totally different yet irreplaceable elements to guarantee your transformation.

The Booty Builder

This is the Resistance and heavy weights phase of your program. Our goal is to build strong and sexy lean muscle to help you have your ultimate shape and tone! Builder focus: To lift as heavy as you can while maintaining perfect form. if you hit you rep goal on all your sets (and you held form doing it), you must increase your weights next session.

The Booty Basher

This is the HIIT (High intensity Interval Training) side of the program. Here we are maximising hormonal changes (growth hormone), stripping fat and ensuring your endurance and intermediate muscle fibres are dominating. This helps to keep you strong and toned but maximise your long and lean look. Basher Focus: Once again, everything in training is about holding form (posture, control, feel, ROM, and then finally intensity). So after form, our 100% goal in our basher sessions is to leave nothing on the table. This should be your hardest session to complete, we are working on strength, endurance, lactic thresholds, cardio and speed all at once. Because of the intensity in these sessions, be extra careful of your form as once you fatigue you may need to drop the weight, or remove the jump from an exercise so you can still perform it correctly.

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The Booty Burner

The amazing butt and legs that belong to so many pilates enthusiasts are not just luck. This program works out stabilisers, core, endurance and pushes our inner strength to the next level. For type A’s you will swap out your Booty Burner sessions and do Booty Builders instead. While the burner will challenge you, it will be more beneficial for your specific transformation to work on building as much muscle size instead of just shape for the 28 days. Burner Focus: Body awareness and pushing through the burn while striving to maintain your perfect form and control even though you don’t think you can hold any longer!. If form was our focus in our builder and basher sessions, then don’t be shocked that once again it is still our number one focus here. Except, not only are we focusing on performing the exercise correctly, but we want you to pay special attention to the feeling and activation of each muscle you are working.

The Booty Bender

Improving and maintaining our Range Of Movement (ROM) while keeping our muscles loose, healthy and preventing injury is an essential part of the Booty Challenge Philosophy. I mean, what use is having an awesome booty, if you are too injured to shake it! But seriously, preventing injury and staying as fresh as possible is the key to not only transforming your body, but keeping it looking its best long term!! If you are tight and sore you cannot put your maximum effort into your Basher, Builder or Burner components. This is again why the Booty Bender is so essential. Bender Focus: Your first focus is to breathe deeply and spend time in each position stretching/re-lengthening your muscles to their full length (never rush a position and try to feel a release before moving on). Your second focus is to connect with your breath and practice mindfulness during each session. Once in each position, focus on slowing your breath and quieting your mind. Be 100% present in the moment and when your mind wanders to thoughts of ‘what you have to do at work etc’, just bring it back to focusing on your breath and connecting with the present moment.

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28 Day Breakdown 1

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Essentials

Booty Basher Session

Double Up Session

Booty Builder Session

Fat Burning Walk (40 - 60min)

Booty Burner Session

Cardio Substitute Option

Booty Bender Session

Rest Day Option

The 'Booster' section in each workout is used to 'increase' intensity to the session, or to personalise it for your body profile. 'Cardio Sub' Is an option for days when you may feel too sore or tired to complete the scheduled weights program.

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Workout The below are different training we use during the program that you may not have heard of. Here is a quick explanation of each:

Resistance How much force is working against your movement. This is usually linked to how much weight you are lifting in each exercise.

Reps A repetition is one performance of a single exercise. IE one squat. We use reps and sets to gauge how much work we have done. IE if i had done 3 sets of 10 squat reps. It means i would have done 30 Squats in total.

Set Is basically a number of exercises performed without stopping. IE a common Rep goal for a ‘set’ is 10. So you would aim to do 10 reps before stopping. Sometimes we specify the amount of rest between sets too. IE 3 ‘sets’ with 30 seconds rest in between them.

Rep Goal Depending on our goal and the result we want from our training, instead of just randomly choosing a number of ‘reps’ to aim for. We set specific ‘Rep Goals’ in each set to achieve different performance benefits. Many times this is in conjunction with different training phases we are going through. A person who has a Rep Goal of 15 reps is aiming to build endurance. A person who has a rep goal of 10 reps is aiming to build strength. A person with a Rep Goal of 2-6 may be aiming to build power (beginners and intermediates should not set these rep goals. Please stick to the rep goals in your program.)

Range of Movement (ROM) This has to do with how far you move the ts you are working from full flexion to full extension. IE If I did a hamstring curl and my leg straightens all the way straight and then flexes so my heel touched my butt, then i would have a full or large range of motion and be using more of my muscles. This means i will get a better result than someone who does not straighten their leg or touch their bum with their heel.

ROM Goal Before each exercise you want to have a ROM Goal. Once you start the exercise, your goal is to keep the same Range of Motion that you started with until you cannot do any more. As most people fatigue they slowly reduce their range of motion. If they continue to do this (cheat), they will compromise their ability to get results.

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Workout Neutral Spine We won’t get too technical here. Basically this means where your spine is in its normal position. Not too much arch or not rounded.

Work Period (WP) How long your are working for in a set.

Rest Period (RP) How long you are resting between a set or between exercises.

Super Set Is where we perform one exercise right after another with no rest in between them. It is really common in HIIT training and you will be doing this a lot in your basher sessions. There are three ways we normally set this up. 1) Where we use the same muscle groups IE Butt raises going straight into donkey kicks. IE we are using glutes and hammys on both exercises. 2) Where we use opposing muscles IE Adductors and abductors 3) Where we use totally different muscles IE Sit ups and lunges.

Drop Set Is where we purposely drop the weight we are lifting in each set to keep our reps high. This is regularly performed with a very small rest period (RP) in between sets to help build endurance or maximise your lactate threshold.

Intensity This defines the amount of effort being given during an exercise or training session. IE your bender sessions are a low intensity with the goal of re-lengthening your muscles, while your basher and builder sessions will eventually be done at a high intensity (once you build your strength and fitness). The higher the intensity, the harder it will be and the higher the risk of injury.

Form This explains how someone performs an exercise. It is common to hear people say 'he has bad form' (he did that exercise poorly), or “she has great form” (meaning she did that exercise really well). We break form down into 5 components. 1) Posture - Can you keep your body balanced, even throughout the movement 2) Control - Can you do the movement with control so your muscles are doing the work. Poor control puts excess pressure on our tendons and leads to irritation and injuries 3) Feel - In every exercise you should be aiming to be aware of where you feel the exercise. If the feeling moves to your ts or becomes painful this is an indication that you may have fatigued or be risking injury if you continue. 4) Range of Motion - Are you able to stick to your ROM Goal, or are you cheating and just doing less and less each rep. 5) Intensity - here is the deal with FORM… If you are holding the first 4 components (posture, control, feel, rom) then you can keep adding intensity

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Workout

and you will not risk injury, in fact you will just keep improving your results… But… if any one of the 4 components breaks IE you lose form, or you stop controlling the movement, then you need to reduce your intensity if you want to ensure you are maximising your performance and safety.

Isometric Where tension is applied to our muscles without actually moving them back and forward IE a squat hold or a plank.

Concentric This is where a muscle is shortening (flexing) to overcome resistance. IE As we push the leg press away from us.

Eccentric This is where tension is increased on a muscle as it is lengthened, eg. when the leg press comes toward us.

Externally Rotated In the Booty Program we use this to explain how to position your legs in certain exercises. If I want to stand with externally rotated legs, my knees would not be facing straight ahead of me like normal, they would be facing outward. Sometimes we use this technique to allow us to reduce the activation of our hip flexors and help people activate and focus on their hammys and glutes during different activities.

Plyometric Are normally activities that enable a muscle to reach maximum force in a minimal time. They are explosive and rely on using the stretch reflexes in our muscles to make our muscles act a little like a rubber band. Think of when you do a Squat Jump... you land from being in the air and then jump again. That is plyometrics.

Ballistics Very similar to plyometrics, but we don’t use the stretch reflex. IE we make the muscle reach maximal force in a very small time but from a stationary position. IE the first jump in a squat jump series, or by making your stop and hold between squat jumps.

Clear your hips This just means when you stand up after a squat or lunge or deadlift or burpee that you stand up straight and ensure you aren’t still bending in your hips. This happens all the time when people do multiple reps IE their ROM becomes smaller and they do not finish each rep correctly. To use some terminology we have just learnt, they have ‘bad form’ :)

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Training Phases Adaptation

Every time you learn a new exercise, this should be the focus for your first couple of sets until you feel comfortable...the goal is to learn the movement and feel stable and strong with the movement.

Rep Range: 12- 15 Never reach maximum. You need to be able to finish and know you could have done way more. Learn the movement Get your form correct [ posture, control, feel, ROM, intensity ] Finish each set knowing you can do more No set or rep limits IE do 5 sets with no weight if need be.

Endurance

To give us the best platform to get strong, while reducing our chance of injury.

Rep Range: 12- 15 Ensure that whichever number you pick - you can only just complete. Building endurance of our stabilizers and having our prime movers and synergist muscles working together for extended periods

Strength

To build as much lean muscle as possible.

Rep Range: 8-10 To lift as heavy as possible Push each set to the absolute max (while sticking to your form rules)

Power

To push a heavier weight than normal to boost performance the next week in your following strength phase.

Rep Range: 2 to 6 Best to go 4 or 6 unless at an elite level. To move the weight you are lifting with speed and control for limited reps/time. Possible ballistics or plyometrics

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Different Session Types

Booty Builder

Booty Basher

Max out

AMRAP

Lifting as heavy as you can with adequate rest time afterwards to recover.

Super Set Switching between 2 or more exercises with very minimal or no rest in between. They will work the same or similar muscle groups. No set break until that super set has been completed.

Enduro Aiming to lift in a higher rep range IE 12-15 or even 20 reps per set with very little rest in between. The goal is to build endurance and lactate thresholds. A great form of training for our ‘B’ Girls who put on muscle really easily and who want to ensure they stay as lean as possible.

Intervals Combining heavy lifting with cardio or lighter weight endurance work in a work/ rest, on/off or one/two scenario.

Power Punch Rep range of 2 to 6. As much intensity as possible to move the weight (or yourself) as fast and powerfully as possible.

Anatomical Adaptation Working on making the exercise more difficult by changing the stability component of the activity while performing the movement. This will work your core and balance more IE a Db Squat or a Db Squat on Bosu.

As Many Rounds As Possible (eg - 12 Bodyweight Deadlifts / 12 Pull Ups / 12 Kettlebell Swings). In this type of workout, you will run through these exercises in a continuous loop until a set time expires. The gym timer can be set in count down mode to count to zero from a set time, 12 minutes for example.

RFT Rounds for Time. there is a set number of rounds that must be completed before the workout ends. And the number of rounds depends on the difficulty or number of reps of the individual movements. A challenging workout for the above would be 5-7 Rounds. So, in this example, the timer starts counting from zero and keeps counting up until the 5-7 rounds are completed.

EMOM Every Minute on the Minute. This is a great use of the timer as well. With the timer either counting up or counting down, at the top of each minute a short but intense movement is completed. Some use this style of programming for heavy strength training, eg. 1-3 heavy back squats.

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The Ladder Workout In this style of workout the number of reps increases each round, ex. 1-2-3-45-6... and it is most commonly used for movements like pull ups or burpees, etc... And in the Ladder workout, the workout ends when the next series of reps can’t be completed within the minute.

Tabata Another very popular method of utilising the timer founded by Izumi Tabata of Japan in which the athlete performs 20 seconds of high intensity work followed by 10 second of rest for 8 rounds. In just 4 total minutes you can find yourself gasping for air.

Accumulator Similar to an AMRAP except we are counting reps not rounds. You will go through a set rotation of exercises (reps and sets) for a set time period. Your goal is to count the total amount of reps done.

Booty Burner

Booty Bender

Iso

Focusing on re-lengthening our muscles, improving our posture and ensuring balance between opposing muscle groups IE the front of our body and the back. Too many people are way too tight and rounded through the front of their body.

Exercises predominately focusing on isometric contraction, balance and endurance.

Pulse Small movements with very little ROM, where you contract and relax quickly. This creates a huge lactic burn in your muscles and improves your endurance and strength.

SuperSet We will be giving you 2 or more exercises to switch between with very minimal or no rest in between. They will work the same or similar muscle groups and you do not have a set break until that super set has been completed.

Yoga Combining deep breathing, mindfulness and the flowing together of different stretches to help release all the muscles and ts that we make tight during the rest of the Booty Challenge.

Foam Roller Our little portable massage therapist. By combining your foam roller and yin yoga series you will ensure your muscles are functioning optimally and are able to contract and lengthen fully without issues.

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Disclaimer You should consult your doctor or other health care professional before starting this or any other fitness program as well as making any nutritional changes in order to determine if it is right for your needs. Clean Eating Diet Plan Pty Ltd and www.bootytransformation.com offers health, fitness and nutritional information and is designed for educational purposes only. Clean Eating Diet Plan Pty Ltd and www.bootytransformation.com has designed its website and training programs for healthy individuals, 18 years and older. You should not rely on Clean Eating Diet Plan Pty Ltd or www.bootytransformation.com for information as a substitute or replacement for professional medical advice, diagnosis, treatment, or rehabilitation. The information distributed and promoted by Clean Eating Diet Plan Pty Ltd and www.bootytransformation.com is meant to supplement, not replace, proper exercise training. By enrolling in this program, you acknowledge that it is your sole responsibility to consult with your doctor regarding both your medical fitness to engage in this exercise program and any medical or physical conditions which might arise during the course of your exercise program. If you have any concerns or questions about your health, you agree to consult with a doctor or other health-care professional. You further agree to not disregard, avoid or delay obtaining medical or health related advice from your health-care professional in connection with information or suggestions made by Clean Eating Diet Plan Pty Ltd and www.bootytransformation.com. The use of any information provided, distributed, and promoted by Clean Eating Diet Plan Pty Ltd and www.bootytransformation.com is to be used solely at your own risk. Please discuss all nutritional changes with your doctor or a ed dietician. Don’t perform any exercise without proper instruction. Always perform a warm-up prior to performing any type of physical activity. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately and arrange to be seen and evaluate by a doctor. All exercise poses possible risk of injury or death, depending upon your underlying medical condition. Clean Eating Diet Plan Pty Ltd and www.bootytransformation.com. advises everyone to take full responsibility for their safety and know their limits. Do not take risks beyond your level of experience, expertise, training and fitness level. By enrolling in the program, you agree to this disclaimer and the and conditions outlined.

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LET’S GET STARTED! NEXT STOP... WEEK 1 WORKOUTS

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