ONE DAY
START CREATING YOUR BEST BOOTY AND
LEGS TODAY! FOR FREE!
This trial will fill you in on everything that is included
within the Booty Challenge as well the first days Booty
Busting Workout! Lets get to work....
trial
ONE DAY
trial
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Welcome to Ashys Booty Challenge 'One Day Trial'. The 28 Day Booty Challenge 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 couldnt believe was possible.
Lets be honest, we arent 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.
From this to this
Not this to this
ARE YOU READY TO MAKE YOUR JEANS POP LIKE NEVE
R BEFORE?
ARE YOU READY TO MAKE SHORT SHORTS YOUR BFF?
ARE YOU READY TO EMBRACE BIKINI BOTTOMS?
#NOPHOTOSHOP #NOFILTER
ONE DAY
trial ONE DAY
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Only 1000 girls will will be selected to take part in each B
ooty Challenge!
PLACES ARE VERY LIMITED, WE ONLY WANT PARTICIP
ANTS WHO ARE . . .
DEDICATED, READY TO MAKE A CHANGE & ARE EXCITE
D TO CREATE THEIR BEST BOOTY YET!
Once you have signed up, you will receive your 28 Day Wo
rkout Plan, Clean
Eating Guidelines and access to over 70 Instructional Wor
kout Videos!
Leading up to the challenge start date, you will get access
to our Online
Support Forum. Once the challenge commences, everyon
e will do the
workouts on the same day and we will support each other
the whole way!
$1000first
$500second
$500third
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WIN CASH PRIZES!
*Terms & Conditions Apply to Cash Prizes
ONE DAY
trial
TRAIN SMART
...
28 DAY EXERCISE PLAN FOR
LEGS & BUTT
Target the key areas that
many women struggle
with! Ashys 28 Day Boot
y Challenge
provides daily workouts
for both gym and
home. You can even tailo
r the plan to suit
your body type!
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ONE DAY
trial
vip access
TO OVER 70
INSTRUCTIONAL
VIDEOS BY ASHY!
ONE DAY
trial
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ONE DAY
trial
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EAT RIGHT...
Learn exactly WHAT to ea
t & WHEN
Drop fat and build tone u
sing Ashys Clean
Eating Guidelines. They h
ave been
specifically created for w
omen, using the
same methods Ashy uses
every day
to stay in amazing shape
.
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ONE DAY
trial
Easy to follow Rec
ipesLearn which foods will help you reach
your goals and the ones you should avoid
ONE DAY
trial LEARN ASHYS SECRETS
TO CLEAN EATING
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ONE DAY
trial
Raphael
Celeb examples: Angelina
Jolie, Libby Tricket
Shape: Bigger up top with
broad shoulders and/or buxom bust and a comparatively smaller waist
and hips. Athletic Build.
Inverted Triangle
Rubens
Celeb examples: Drew
Barrymore, Catherine Zeta
Jones, Susannah Constantine
Shape: Well-proportioned
and carry weight around
the midsection. Apple
Da Vinci
Celeb examples: Jennifer
Anniston, Julia Roberts, Keira Knightly
Shape: Features classic lines,
pretty much straight up and
down, giving an elegant
form. Banana or straight
shaped
Botticelli
Celeb examples: Beyonce,
Kelly Clarkson
Shape: Bottom heavy, bigger around the hips and bottom than the bust
region. Pear
Rembrandt
Celeb examples: Scarlett
Johansson, Marilyn Munroe
Shape: A smaller waist with
a fuller bust and bottom. Described as well proportioned and curvy.
Hourglass
Mattise
Celeb example: Kate
Winslet
Shape: Narrow shoulders
and hips, you may have a wider midriff and carry
some weight in your upper legs.
MOTIVATION
...
learn nifty ways to stay
motivated
Lets get started by findin
g pictures of women
with similar body shapes
to you. This will help
you to start visualising th
e booty and legs you
want to achieve. The goa
l of the Booty
Challenge is to maximise
your
genetic potential!
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ONE DAY
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TODAY IS THE DAY TO MAKE A CHANGE....
day one
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ONE DAY
trial
DAY 1...
get started!
The goal for today is to fi
nd your start weight for
key
exercises and to underst
and key movements.
This also helps to focus o
n the 5 components of
form and to start slow. O
nce we have this
down -pat things will real
ly
start to fire up!
DAY 1: EssentialsGYM OR HOME GYM
WARM UP - Ashys Dynamic Warmup ( watch the video)
1.THE WORKOUT ROM / SESSION GOAL
Standard Body Weight SquatsReps: 20
Sets: 1
If you can make 20 standard body
weight squats easily, you can move
onto the below program as is.
If you were unable to do these, then
continue on, but please start with no
weight or very light weight and slowly
slowly build up over time.
30 Min Max out
For each of the exercises today (apart from #1), complete a Warm Up Set first with a
light weight and correct form. I then want you to choose a weight you think you can
do 15 reps with. For the second set, lift this weight and keep going til you absolutely
cannot lift anymore. Adjust until this equals somewhere between 12-15 repetitions.
Ashys Instructional Videos
are included in the full plan!
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THE WORKOUT TIPS & SESSION GOAL / FOCUSBOOTY BOOSTERPersonalise or Step It Up
Kettle Bell(Kb) or Dumbell (Db) Squats
Reps: 12-15
Sets: 4
Rest: 45 seconds between sets
ROM Goal (Range of Movement):
As low as you can while maintaining
straight spine.
Start light (or even with no weight),
but add more weight or a weight vest
if you can hit the rep goal with good
form.
2.
THE WORKOUT TIPS & SESSION GOAL / FOCUSBOOTY BOOSTERPersonalise or Step It Up
Leg PressReps: 15
Sets: 4
Rest: 45 Seconds between sets
ROM Goal: 90 degree angle at knees
Remember your lifting tips.
Feet at top of plate and weight through
heels for maximum glut and hammy activation. 3 second count on eccentric (towards you), 1 second on
concentric(away from you).
3.
THE WORKOUT TIPS & SESSION GOAL / FOCUSBOOTY BOOSTERPersonalise or Step It Up
Db Reverse Lunge
Reps: 12 each leg
Sets: 4
Rest: 45 seconds
ROM Goal: Back knee just off the
ground (but this can be reduced if you
arent strong enough to maintain your
control and posture).
Really try to feel your butt and hamstring doing the majority of the
work. As you lift, push through your
heels to help activate and feel these
muscles.
4.
Ashys Instructional Videos are included in the full plan!
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ONE DAY
trial
THE WORKOUT TIPS & SESSION GOAL / FOCUSBOOTY BOOSTERPersonalise or Step It Up
Smith Squat
Reps: 12
Sets: 4
Rest: 45 seconds between each leg
Beginners ROM Goal: 75 to 90
Experienced ROM Goal - As deep as
you can go while maintaining a neutral
spine.
No Boosters5.
DAY 1: EssentialsHOME OR PARK - Remember to watch Ashys Instructional Videos!
Option 1: Your choice of either a Basher or Burner session from any of the days (UNLOCK THIS OPTION IN FULL PROGRAM)
Option 2:
Wide Leg Wall Squat: Sets: 4, Work Period: 1 minute, Rest Period: 45 sec
Reverse Lunge: Sets 4, Reps: 15 each leg, Rest period: 45 seconds between sets
Split Squat (front foot Elevated): Sets: 4, Reps: 15 each leg, Rest Period: 45 secs
SL Butt Raise: Sets: 4, Reps: 15 each leg (5 second isometric hold at the top of each repetition)
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ONE DAY
trial ONE DAY
trial DAY 1 MEAL P LANBreakfast : Egg white, spinach & cottage cheese omelette + protein shake
Snack 1: Green Apple & 10 almonds
Lunch: 100g fish cooked in lemon juice & herbs with spinach leaf salad
Snack 2: Peanut butter on Ryvitas
Dinner: 100g Lean Beef with steamed veggies
Dessert ( optional) : C lean choc ice cream or 2 x protein bal ls
DAY 1...
nutrition is 80% of your
results!
Not only do these meals
taste great but they
have been specifically ch
osen to help your
body become the best it
can be. You will
be dropping unnecessar
y fat and
creating tone in no time!
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ONE DAY
trial
I love mixing together a smoothie as it keeps me fuller for longer, and is great to have on the run. Include just the right amount of good carbohydrates and protein to give you longer lasting energy. Try this recipe:
1/2 cup oats1 cup of water (or more if you like a runnier consistency)1/2 cup berries (fresh or frozen)2 scoops protein powder of your choice1 dollop of full fat organic natural or organic Greek yoghurt (optional)1 tsp. chia seeds ( large amounts of calcium / fibre / omega 3s / iron)Add ice and blend all the ingredients together.
BERRY PROTEIN
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Put in a blender....
About half tub of cottage cheese
1 Tbsp cacao powder... (more if you like it super rich)
1 - 2 scoops choc protein powder
2 sachets of stevia
1 Tbsp coconut oil
2 Tbsp desiccated coconut
1-2 Tbsp natural peanut butter
Add a little almond milk until reaching a nice, smooth
consistency. Blend for a good while. Place mixture in a bowl in
the freezer for about an hour, stirring twice in 20 min intervals.
clean choc ice-cream
You are one step closerto your dream butt!
RESULTS...
READY TO MAKE A CHANGE
?
These amazing girls follo
wed Ashys
Guidelines and achieved
incredible
transformations! You can
have an
amazing legs & booty jus
t like them,
its your time to shine!
ONE DAY
trial
YOU COULD BE NEXT!
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ONE DAY
trial
YOU HAVE COMPLETED YOUR FIRST DAY...KEEP THE MOMENTUM GOING.
SIGN UP FOR OUR NEXT BOOTY CHALLENGE VIA THE WEBSITE BELOW.
BE QUICK, WE ONLY ACCEPT 1000 MEMBERS PER CHALLENGE!
congrats!
www.bootytransformation.com
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