start creating your best booty and legs today! for free!

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This trial will fill you
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Busting Workout! Let’s get
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ARE YOU READY TO MAKE YOU
ONE DAY
trial
ARE YOU READY TO MAKE SHORT SHORTS YOUR BFF?
ARE YOU READY TO EMBRACE BIKINI BOTTOMS?
#NOPHOTOSHOP #NOFILTER
Welcome to Ashy’s 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!
Fr om this to this
In just 30 minutes a day you will begin to sculpt out a new shape you
couldn’t believe was possible.
simply
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 optim
Not this to this
and leg combo for your body type and personal needs.
al booty
LOVE WHAT YOU SEE? DO THE FULL PROGRAM!
ONE DAY
trial
!
S
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Z
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A
WIN C
ooty Challenge!
part in each B
ke
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to
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be
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Only 1000 girls will
NT PARTICIPANTS WHO ARE . . .
WA
LY
ON
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LIM
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VE
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PLACES AR
EATE THEIR BEST BOOTY YET!
CR
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AR
&
GE
AN
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DEDICATED, READY TO MAKE A
n
28 Day Workout Plan, Clea
ur
yo
ive
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re
ill
w
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yo
,
up
Once you have signed
al Workout Videos!
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Eating Guidelines and acce
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Support Forum. On
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each other the whole way
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w
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an
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da
workouts on the same
first
$1000
second
$500
third
$500
*Terms & Conditions Apply to Cash Priz
LOVE WHAT YOU SEE? DO THE FULL PROGRAM!
ONE DAY
trial
T
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TR
...
S & BUTT
G
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Target th
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with! Ashy
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your body
LOVE WHAT YOU SEE? DO THE FULL PROGRAM!
ONE DAY
trial
vip access
TO OVER 70
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ONE DAY
trial
T
H
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eat & W
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Learn ex
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shy’s Clean
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Drop fat a
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same meth
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to stay
LOVE WHAT YOU SEE? DO THE FULL PROGRAM!
ONE DAY
trial
Learn whic
h foods w
ill help yo
your goals
u reach
and the o
nes you s
hould avo
id
LEARN ASHY’S SECRETS
TO CLEAN EATING
ecipes
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w
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fo
Easy to
LOVE WHAT YOU SEE? DO THE FULL PROGRAM!
ONE DAY
m
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Let’s get st
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p
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with simila
and legs y
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you to star
of the Boo
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hieve.
want to ac
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Challenge
tential!
genetic po
lea
Rubens
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.
Inverted Triangle
trial
MOTIV..A. TION
Raphael
Shape: Well-proportioned
and carry weight around
the midsection. Apple
Da Vinci
Botticelli
Celeb examples: Jennifer
Anniston, Julia Roberts,
Keira Knightly
Celeb examples: Beyonce,
Kelly Clarkson
Shape: Features classic lines,
pretty much straight up and
down, giving an elegant
form. Banana or straight
shaped
Shape: Bottom heavy,
bigger around the hips
and bottom than the bust
region. Pear
Rembrandt
Mattise
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.
Hourglass
Shape: Narrow shoulders
and hips, you may have a
wider midriff and carry
some weight in your
upper legs.
LOVE WHAT YOU SEE? DO THE FULL PROGRAM!
ONE DAY
trial
day one
TODAY IS THE DAY TO MAKE A CHANGE....
LOVE WHAT YOU SEE? DO THE FULL PROGRAM!
ONE DAY
trial
DAY 1
DAY 1: Essentials
GYM OR HOME GYM
WARM UP - Ashy’s Dynamic Warmup ( watch the video)
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.
...
ed!
get start
r key
t weight fo
r
ta
s
r
u
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y
find
r today is to
fo
l
ts.
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movemen
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exercises a
mponents
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th
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us o
elps to foc
This also h
ve this
nce we ha
O
.
w
lo
s
t
r
to sta
‘form’ and
really
things will
down -pat
up!
start to fire
1.
THE WORKOUT
ROM / SESSION GOAL
Standard Body Weight Squats
Reps: 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.
Ashy’s Instructional Videos
are included in the full plan!
LOVE WHAT YOU SEE? DO THE FULL PROGRAM!
full
Ashy’s Instructional Videos are included in the
2. AY
ONE D
THE WORKOUT
TIPS & SESSION GOAL / FOCUS
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.
trial
3.
4.
THE WORKOUT
TIPS & SESSION GOAL / FOCUS
Leg Press
Reps: 15
Sets: 4
Rest: 45 Seconds between sets
ROM Goal: 90 degree angle at knees
Remember your lifting tips.
THE WORKOUT
TIPS & SESSION GOAL / FOCUS
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
aren’t strong enough to maintain your
control and posture).
plan!
BOOTY BOOSTER
Personalise or Step It Up
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.
BOOTY BOOSTER
Personalise or Step It Up
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).
BOOTY BOOSTER
Personalise or Step It Up
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.
LOVE WHAT YOU SEE? DO THE FULL PROGRAM!
5. AY
ONE D
THE WORKOUT
TIPS & SESSION GOAL / FOCUS
BOOTY BOOSTER
Personalise or Step It Up
Smith Squat
Reps: 12
Sets: 4
Rest: 45 seconds between each leg
Beginners ROM Goal: 75˚ to 90˚
No Boosters
trial
Experienced ROM Goal - As deep as
you can go while maintaining a neutral
spine.
DAY 1: Essentials
HOME OR PARK - Remember to watch Ashy’s 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)
LOVE WHAT YOU SEE? DO THE FULL PROGRAM!
ONE DAY
trial
DAY 1 MEAL P LAN
Breakfast: 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
DAY 1
...
esults!
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but they
nutrition
taste great
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Not only d
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Snack 2: Peanut butter on Ryvitas
Dinner: 100g Lean Beef with steamed veggies
Dessert ( optional) : Clean choc ice cream or 2 x protein balls
LOVE WHAT YOU SEE? DO THE FULL PROGRAM!
BERRY PROTEIN
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 oats
1 cup of water (or more if you like a runnier consistency)
1/2 cup berries (fresh or frozen)
2 scoops protein powder of your choice
1 dollop of full fat organic natural or organic Greek yoghurt (optional)
1 tsp. chia seeds ( large amounts of calcium / fibre / omega 3’s / iron)
Add ice and blend all the ingredients together.
clean choc ice-cream
Put in a blender....
About half tub of cottage cheese
super rich)
1 Tbsp cacao powder... (more if you like it
1 - 2 scoops choc protein powder
2 sachets of stevia
1 Tbsp coconut oil
2 Tbsp desiccated coconut
1-2 Tbsp natural peanut butter
a nice, smooth
Add a little almond milk until reaching
mixture in a bowl in
consistency. Blend for a good while. Place
e in 20 min intervals.
the freezer for about an hour, stirring twic
You are one step closer
to your dream butt!
LOVE WHAT YOU SEE? DO THE FULL PROGRAM!
ONE DAY
trial
RESU...LTS
ANGE?
H
C
A
E
K
A
M
READY TO
ed Ashy’s
irls follow
g
g
in
z
a
m
These a
le
d incredib
e
v
ie
h
c
a
d
an
Guidelines
n
can have a
u
o
Y
!
s
n
io
t
transforma
ke them,
li
t
s
ju
y
t
o
gs & bo
amazing le
e to shine!
it’s your tim
YOU COULD
BE NEXT!
LOVE WHAT YOU SEE? DO THE FULL PROGRAM!
ONE DAY
trial congrats!
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!
www.bootytransformation.com
LOVE WHAT YOU SEE? DO THE FULL PROGRAM!