INTRODUCTION - PLEASE READ ME!

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ENDORSEMENT

LEVI WALZNutritionist, Naturopath

Personal Trainer

The Ashy Bines Booty Challenge has been endorsed by

Levi Walz, Nutritionist, Naturopath and Personal Trainer.

Levi Walz BHSc, ND, is one of Australia’s most versatile

and well respected health professionals.

A nutritionist, naturopath, personal trainer and NLP

master practitioner by trade, Levi is also the current CEO

of the Obesity Prevention Australia.

Levi’s passion lies in not only finding and treating the

true cause of DIS-ease within an individual, but just

as importantly empowering people with the tools

required to take control of their health and make informed

decisions on their future.

He truly believes in the phrase “let food be thy medicine

and medicine be thy food” and lives accordingly.

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WELCOME...

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, welcome to my 28 Day Booty

Challenge. 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.

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.

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 support each other along the way and I

can’t wait to see and hear about your results!

Ashy xx

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OVERVIEW

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.

ARE YOU READY TO MAKE YOUR JEANS POP ?

ARE YOU READY TO MAKE SHORT SHORTS YOUR BFF?

ARE YOU READY TO EMBRACE BIKINI BOTTOMS?

From this to this

Not this to this

#NOPHOTOSHOP #NOFILTER

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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 an amazing butt and legs they

have earned and are proud of! SO LET’S GET SCULPTING!

1FIND YOUR SEXY!

Get clear on what a sexy booty

means to you and what you want to

aim for.

4SET YOUR GOALS

Create your vision board.

2BODY PROFILE

This will help to tailor your nutrition

and exercise plan

5TAKE BEFORE PICS

And Take Action!!

That’s right, this is happening!!

3MEAL PLAN

You will find out your specific

nutritional focus for this program.

6YOUR PLANS

Start your 28 Day Challenge...

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1FIND YOUR SEXY!

Get Clear on what a sexy booty

means to you and what you

want to aim for.

Find pictures of women with similar body shapes to you.

This will help you to start visualising the legs and booty you would like to achieve. 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

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.

STRAIGHT

Celeb examples: Jennifer Aniston, Julia Roberts, Keira Knightly

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

HOURGLASS

Celeb examples: Scarlett Johansson, Marilyn Munroe

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

APPLE

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

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

PEAR

Celeb examples: Beyonce, Kelly Clarkson

Shape: Bottom heavy, bigger around the hips and bottom than the bust region.

DIAMOND

Celeb example: Kate Winslet

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

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2BODY PROFILE

This will help to tailor your

plan to your specific needs.

BODY PROFILE MY COMPLAINT MY GOAL PERSONALISE

AI struggle to put on

muscle, I am quite lean,

I can go up and down in

body fat.

I’d like more shape

and tone in my

body.

You are a Slow Gainer

You need greater emphasis

on strength,

less emphasis on cardio

and endurance

BI put on muscle easily

and struggle to lose

body fat

I’d like less size and

shape in my body and

smaller legs

You are a Slow Burner

You need to be extra

mindful of your portion

sizes and carbohydrate

intake.

Minimise your rest periods

when working out.

CI struggle to put on

muscle and I struggle

to drop body fat

I’d like more tone

and less cellulite

You are a Slow Gainer /

Slow Burner. You need to

stick to the main Booty

Challenge Program. This

program is already perfect

for you!

My body p rofile isIf unsure or you feel you are a combination, then choose BODY PROFILE C.

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3NUTRITION

Nutrition is 80% of your results!

a

b

c

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. PLUS you receive a specific, tailored meal plan

especially for your body type, with incredible recipes!

If you are an A we need to make sure we are

maximising your muscle building capabilities!

You need to have protein with every meal and

snack. Follow your ‘A’ Nutrition Plan for the 28 Day

Challenge.

If you are a B you need to focus on two key areas of

your nutrition! Portion size and ensuring your blood

sugar and insulin levels are as low as possible to

maximise fat burning. We do this by reducing the

refined and starchy carbohydrates in your diet and

ensuring we try to add small portions of good fat

and protein with meals. Follow your ‘B’ Nutrition Plan

for the 28 Day Challenge.

If you are a C then my Clean Eating Guidelines are

perfect for you with a couple of important areas to

focus on! Insulin levels are super important for you, as is

hydration. The good news is that sticking to the

guidelines will be the perfect eating plan for your body.

Follow your ‘C’ Nutrition Plan for the 28 Day Challenge.

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“We need to feelinspired and motivated

on a daily basis!”

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. Re-connect with your

visualisation every night before you go to sleep, making

the vision clearer, brighter and more real every time.

4SET YOUR GOALS

Create your vision board!

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Take your before photos directly before

starting the 28 Day Booty Challenge

Take 3 photos - Front, Side and Back

Ensure both your before and after photos

are in natural sunlight against a white wall

Do not delete your photos

Wear the same underwear / shorts in all

photographs

Stand with your feet together, natural

posture, hands slightly away from your

body - do not arch your back or push your

stomach out

Take your after photos at the same time of

day as your before photos (eg. 6am)

Submit your before and after photos via

your member log-in on our website at the

end of the challenge.

Please be aware that by submitting your images, you are agreeing to the use of them for marketing.

5TAKE BEFORE PICS

And take action!!!

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The 'Booster' section in each workout (within the PDF’s) 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, alternatively have a rest day or do some yoga.

1 2 3 4 5 6 7

8 9 10 11 12 13 14

17 18 19 20 211615

22 23 24 25 26 27 28

Essentials

Booty Basher Session

Booty Builder Session

Booty Burner Session

Booty Bender Session

Double Up Session

Fat Burning Walk (40 - 60min)

Cardio Substitute Option

Rest Day Option

6YOUR PLAN

Your plans are located in the

members area of the booty website.

www.bootytransformation.com

OR use the 28 Day Booty App!

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THE BUILDERThis 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. Remember if you hit your rep

goal on all your sets (and you held form doing it), you

must increase your weights next session.

THE BASHERThis 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 dom-

inating. 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 final-

ly 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.

THE BURNERThis program works our stabilisers, core, endurance and

pushes our inner strength to the next level. 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 BENDERImproving 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.

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 sec-

ond 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.

SESSION TYPES

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ADAPTATIONRep Range: 12- 15

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.

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.

ENDURANCERep Range: 12- 15

To give us the best platform to get strong, while

reducing our chance of injury. Ensure that whichever

number you pick - you can only just complete your set.

Building endurance of our stabilizers and having our

prime movers and synergist muscles working together

for extended periods.

STRENGTHRep Range: 8-10

To build as much lean muscle as possible. To lift as heavy

as possible. Push each set to the absolute max (while

sticking to your form rules).

POWERRep Range: 2 to 6

To push a heavier weight than normal to boost

performance the next week in your following strength

phase.

“Use the Adaption Phase the first time you

try an exercise”

TRAINING PHASES

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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 go-

ing 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 aim-

ing to build strength. A person with a Rep Goal of 2-6

may be aiming to build power (beginners and interme-

diates 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 joints 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.

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 ex-

ercises.

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

GLOSSARY

15

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 ses-

sions are a low intensity with the goal of re-length-

ening 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 moveto your joints 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

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 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 posi-

tion 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.

GLOSSARY

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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 hap-

pens 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’ :)

Fat Burning Walk

Fasted walk - walk for approximately 40 minutes on an

empty stomach. I find it is best to do as soon as you wake

up in the morning. You should just be breaking a sweat

- do not jog or run. Do these regularly and you will really

notice the results!

GLOSSARY

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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 registered 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 evaluated 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 terms and conditions outlined.

LET’S GET STARTED!

www.bootytransformation.com