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START CREA
LEGS TODAY! FOR FREE!

included
is
at
th
ng
hi
yt
er
ev
on
in
This trial will fill you
ys Booty
da
t
rs
fi
e
th
l
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w
as
e
ng
lle
within the Booty Cha
to work....
Busting Workout! Lets get

RE?
O
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B
ER
EV
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K
LI
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O
P
S
N
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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 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!

Fr om this to this

In just 30 minutes a day you will begin to sculpt out a new shape you

couldnt believe was possible.

simply

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 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
E
Z
I
R
P
H
S
A
WIN C
 ooty Challenge!
part in each B
ke
ta
to
ed
ct
le
se
be
ill
w
Only 1000 girls will
NT PARTICIPANTS WHO ARE . . .
WA
LY
ON
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W
D,
ITE
LIM
RY
VE
E
PLACES AR
EATE THEIR BEST BOOTY YET!
CR
TO
ED
CIT
EX
E
AR
&
GE
AN
CH
DEDICATED, READY TO MAKE A
n
28 Day Workout Plan, Clea
ur
yo
ive
ce
re
ill
w
u
yo
,
up
Once you have signed
al Workout Videos!
on
cti
tru
ns

I
70
er
ov
to
ss
Eating Guidelines and acce
ss to our Online
ce
ac
t
ge
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w
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,
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Leading up to the challeng
e
ences, everyone will do th
m
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co
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le
al
ch
e
th
ce
Support Forum. On
!
each other the whole way
t
or
pp
su
ill
w
e
w
d
an
y
da
workouts on the same

first
$1000
second
$500
third
$500

*Terms & Conditions Apply to Cash Priz

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ONE DAY

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

S & BUTT
G
E
L
R
O
F
N
RCISE PLA
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truggle
A
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Target th
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with! Ashy
gym and
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fo
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provides d
lan to suit
p
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t
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can even t
home. You
type!
your body

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ONE DAY

trial
vip access
TO OVER 70
L
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N
O
I
T
C
U
R
T
INS
!
Y
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A
Y
B
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VIDEO

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ONE DAY

trial
T
H
G
I
R
T
A
E ...

eat & W
o
t
T
A
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W
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actl

Learn ex

HEN

shys Clean
A
g
in
s
u
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nd build to
n
Drop fat a
y have bee
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Eating Guid
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s
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same meth
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in
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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 ASHYS SECRETS

TO CLEAN EATING

ecipes
R
w
o
l
l
fo
Easy to

LOVE WHAT YOU SEE? DO THE FULL PROGRAM!

ONE DAY

m
s to stay
y
a
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if
rn n

otivated

n
s of wome
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t
ic
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arted by fi
help
Lets get st
u. This will
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s
e
p
r body sha
ou
with simila
and legs y
y
t
o
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b
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gt
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ty
you to star
of the Boo
l
a
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e
h
T
hieve.
want to ac
imise your
x
a
m
o
t
is
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 - Ashys 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
o
y
find
r today is to
fo
l
ts.
a
o
g
e
h
T
movemen
y
e
k
d
n
ta
rs
nd to unde
of
exercises a
mponents
o
c
5
e
th
n
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.

Ashys Instructional Videos

are included in the full plan!

LOVE WHAT YOU SEE? DO THE FULL PROGRAM!

full
Ashys 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
arent 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 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)

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!
r
r
u
o
y
f
is 80% o
but they
nutrition
taste great
als
o these me
r
Not only d
o help you
t
n
e
s
o
h
c
specifically
have been
e. You will
b
n
a
c
it
t
s
me the be
body beco
and
essary fat
c
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n
n
u
g
be droppin
no time!
in
e
n
o
t
g
creatin

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 3s / 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 Ashys

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!
its 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!