Gym Grown Booty

W W W . A N N A B E L L E H A Y E S .
C O M
TABLE
CONTENTSOF
1 Disclaimer
2 About this program
3 Before you begin
4 Reference table
5 How to stay motivated

6 Workout affirmations
7 Fitness goal tracker
8 Understanding your glutes
9 Cellulite & stretch marks
10 Glute activation
11 Workout videos for stretching & activation
12 Recovery + stretching
13 Pre & post workout meals
14 Supplement recommendations
15 Grocery shopping list
16 Workout program breakdown
17 Recipe book
W W W . A N N A B E L L E H A Y E S . C O M
DISCLAIMER
I'm sure this goes without saying, please consult with your doctor before
starting out a new diet and fitness program, ESPECIALLY if you have any
underlining medical conditions, injured or pregnant. This website offers
health, fitness and nutritional information that is designed for educational
purposes only and should not be used as a substitute for professional
medical advice. By purchasing these programs you understand and accept
that when you are involved in physical activity, there is a possibility of
physical injury. If you engage or use these programs, you also have agreed
that you are at your own risk, assume all risk of injury to yourself and
voluntarily participating in these activities. Finally you have also agreed to
release and discharge Annabelle Hayes from any and all claims or causes of
action, known or unknown, arising out of Annabelle Hayes negligence.
Everything in this guide is the exclusive copyright of Annabelle Hayes and

information provided in each program is based on practical application.
(Obviously - I wrote it lol!) and if we find you selling or stealing without
permission, I will sue you or find someone to break your legs...duh lol. It's also
important to point out that even though I am a certified nutritionist,
everyones body is different! As far as results even though you are following a
program it may take longer than someone else or sooner to see results. Do
not feel discouraged. Your results depend on your genetics and consistency.
Just focus of staying consistent and killin it!
Lastly, I also want to say thank you for purchasing my custom program and
choosing me to help you on your fitness journey. Please don't forget to take
before and after photos of your progress. This will help you see how far
you've come and also help me get more clients.
ABOUT THIS PROGRAM

Looking to get that big gym booty?! I created this program for girls who
aren't afraid to work hard in the gym for that booty. This program is filled
with all my favourite glute building exercises, secrets and overall muscle
building knowledge. As your trainer, I will help you reach your goal and help
you get the confidence you deserve. We all start from somewhere as as you
can see in my results it took YEARS to get to where I am today. My booty is
100% natural and only thing fake about me is my tits so guess what, if I can
go from struggling with bulimia to being a thick queen, SO CAN YOU!!!!!
This program is 100% gym based and once finished you can reuse it as many
times as you'd like! Please take the time to read over the information on the
next pages very carefully and ask any questions you might have before you
start to avoid issues down the track!
GOODLUCK!
ANNABELLE HAYES
BEFORE YOU BEGIN
Take your measurements right now before you start. This will help you keep
track of your progress and when you start to see results you will be
motivated BUT remember results are based on your consistency and
genetics. It can take longer for some than others.
Take Before and After pics at the same time: before breakfast, after using
the bathroom.
Wear the same thing in both pics, preferably shorts and a sports bra.
Try to have similar lighting in both pictures.
Include your whole body, or at least from the knees up.
Please also understand your results also help me show people how I can
help them reach their goals and I also just love seeing how far you came! If
you don't want your name, face or @ shown don't worry! I respect your
privacy and those can be hidden.
EXAMPLES OF PAST CLIENT RESULTS

REFERENCE TABLE
SETS: How many times you are to complete the exercises. Typically in
exercises there are 3-4 sets so you do a specific amount of or one exercise a
specific amount of times to complete and before moving onto the nest set.
REPS: The amount of times you one or more exercises at once. For example,
you are asked to do squats 50 times - thats reps.
TIME: The length of time you perform as many reps of an exercise as you
can. For example, 30 seconds of squats. You do as many reps of squats as
possible in 30 seconds
SUPERSET: Additional or alternating sets of two different exercises with no

rest in between. For example. Do 10 squats then superset 5 more reps of
squats.
TEMPO: The speed of the movement. For example, 4020. The first number
(as in 4020) is the amount of time you should take to perform the
eccentric portion, or, the lowering of the weight or exercise. The
third number (as in 4020)is the amount of time you should take to perform
the concentric portion or the raising of the exercise or weight. The
second number (as in 4020) is the amount of time to hold the weight/pause/
pulse at the bottom of the exercise. The fourth number (as in 4020) is the
amount of time toholdtheweight/pause at the top of the exercise
ABBREVIATIONS:
KB: Kettlebell
E/L: Each Leg
DB: Dumbbell
E/A: Each Arm
BB: Barbell
E/W: Each Way
RB: Resistance Bands
EB: Exercise Ball
MOTIVATION
HOW TO STAY MOTIVATED
SET REALISTIC GOALS:
1 Start with small, simple goals and then progress to longer-range goals.
Remember to make your goals realistic and achievable. It’s easy to get
frustrated and give up if your goals are too ambitious. There will be times
where you feel like giving up but remember why you started and stay
strong enough to push trough!
LEARN TO LOVE IT:
2 You cannot do or achieve something if you are not passionate about it. This
lifestyle requires dedication and wanting to be in the gym in order to reach
your goal. Make it fun by going with friends who will motivate you or sports
that you love and can incorporate your workouts into. Remember, exercise
doesn’t have to be boring, and you’re more likely to stick with a fitness
program if you’re having fun.
MAKE TIME TO STAY ACTIVE:
3 A lot of peoples excuse is that they don’t have time but it’s not true. You
can take 5 minutes out of your day to do a quick abs session in your
bedroom. Start making fitness your daily routine. You can do so by taking
the stairs than an elevator, take a walk during lunch break, etc. Sitting for
long periods of time will negatively affect your health, even if you get the
recommended amount of weekly activity. If you sit for several hours a day
at work, aim to take regular breaks during the day to move, such as
walking to the water fountain to get a drink of water or standing during
phone conversations.
GET A PARTNER:
4 Find yourself someone who will motivate you times you are feeling lazy.
You can workout with a friend, family member, friend of a friend, etc.
Remember that you both will have the same goal, which is to get fit and
healthy. For Example; I have girls who message me all the time to workout
with me and I will go to the gym with them because its great interaction
and motivation. Just try not to get too dependent because once they don’t
feel like going one day, then you will have an excuse not to go.
REWARD YOURSELF:
5 If pushing yourself to workout or reach your goal. It can be an external or

internal reward such as new pair of workout gear, a trip to the spa, etc.
After each exercise session, take a few minutes to savor the good feelings
that exercise gives you. This type of internal reward can help you make a
long-term commitment to regular exercise.
LOVE YOURSELF:
6 Health is not only about physically working out, it’s also about mentally
training your mind. Train your mind and your body will follow. Be patient
with yourself and understand that you are the best project you can work
on. Love your body and yourself because you are beautiful.
BE PATIENT:
7 Getting results will take time! Never compare yourself to someone else
because everyone is dealing with their own journey & insecurities. Like I
said before it took me years to get to where I am. Some have it easier than
others because of their genetics but thats just life and stupid biology. Love
all your acknowledgements wether big or small!
WORKOUT AFFIRMATIONS
PRE-WORKOUT AFFIRMATIONS:
I am excited to exercise right now.
My mind is focused and ready to get in shape.
I am going to give 100% to my workout.
I will have an excellent workout today.
Today my body will become stronger.
I have the willpower to go through my exercise routine.
I am strong and can easily do any exercise I want.
AFFIRMATIONS TO GO TO THE GYM:

I love going to the gym.
Being at the gym is fun and exciting.
I am becoming the best version of myself at the gym.
The gym has become one of my favorite places.
I am excited and can`t wait to hit the gym today.
Going to the gym has become my regular routine.
Exercising in the gym makes me happy and healthy.
AFFIRMATIONS TO BOOST SELF-CONFIDENCE:

I have a strong mind and body.
I am confident about my health and fitness goals.
I am proud of myself for exercising regularly.
Every day I am becoming stronger and fitter.
My overall health and mood have improved as a result of my exercise.
I am transforming my body into what I have always wanted.
AFFIRMATIONS TO ACHIEVE FITNESS GOALS:

I am dedicated to reaching my fitness goals.
Each day I am moving closer to achieving my goals.
I am determined to never give up until I reach my goals.
I am capable of achieving any goal I set for myself.
I am strong, confident and motivated.
I am proud of myself for getting this far.
Motivation for exercise comes more easily to me now.
MEASURMENTS
START DATE: END DATE:
DAY 1 FINISH DAY
Weight: Weight:
Chest: Chest:
Bust: Bust:
Waist: Waist:
Hips: Hips:
Right Arm: Right Arm:
Left Arm: Left Arm:
Right Thigh: Right Thigh:
Left Thigh: Left Thigh:
Right Calf: Right Calf:
Left Calf: Left Calf:

FITNESS GOAL TRACKER
START DATE: END DATE:
GOALS TO ACHIEVE:
LONG TERM:
SHORT TERM:
GOALS COMPLETED: GOALS COMPLETED:
HOW TO ACHIEVE MY GOALS:

BOOTY 101
UNDERSTANDING YOUR GLUTES
GLUTEUS MAXIMUS: Is the largest, strongest, wide and thickest muscle at
the surface of the buttocks. It stretches across and attaches to the iliotibial
tract, a band of fibrous tissue extending from the ilium to the tibia
(shinbone), and to the upper portion of the femur (thighbone).
GLUTEUS MEDIUS: Is a thick and radiating muscle, situated on the outer
surface of the pelvis and can also be found directly beside the gluteus
maximus. It’s located at the back of the ilium, below its crest and stretches
downwards to the greater trochanter of the femur.
GLUTEUS MINIMUS: Is the smallest of the glute muscles lies directly under
the gluteus medius (the under booty). It's from the outer surface of the ilium,
between the anterior and inferior gluteal lines, and behind, from the margin
of the greater sciatic notch.
SMALLER GLUTE MUSCLES
PIRIFORMIS: This is a long, thin muscle which assists in the lateral rotation
and abduction of theleg. It originates from the pelvic service of the sacrum,
crosses the hip and inserts inthe greater trochantar
SUPERIOR GEMELLUS: Sitting alongside the TFL, this muscle has the
function of enabling external thigh rotation. It also is an assister in leg
abduction during hop fexion.
INFERIOR GEMELLUS: Assisting the superior gemellus in external rotation

and abduction of the thigh, this is a small muscle with a lot of riding on it.
TENSOR FASCIAE LATAE: n the iliac crest, just behind the anterior-superior
iliac spine. It inserts on the band of fascia which runs down the outer part of
the leg. The TFL has a critical job. It stabilizes the knee during extension. It
also acts in concert with the gluteus maximus to stabilize the hip joint, as
well as the knee joint during extension.
OBTURATOR INTERNUS: This is another small muscle with an important

function. It helps to externally rotate and abduct the thigh.
OBTURATOR EXTERNUS: This is a deep internal muscle which also enables

thigh rotation and abduction.
CELLULITE &
STRETCH MARKS
of women have
90%
cellulite. Listen girl, this
shit is normal! Thats
what comes with
getting a fat ass so
embrace it and same
goes to stretch marks!
In Victorian times, cellulite was actually seen as a sign of

beauty and privilege.You’ve probably seen Victorian nude
paintings featuring women with cellulite prominent on
their hips and thighs ,signs of their over indulgent,
sedentary lifestyle. The reason why society is so weird is
because everybody is photoshopping and theres a bunch of
ugly couch potato; which majority of the time is guys
calling girls who show these things ugly. Everyone wants to
look perfect for approval and its really sad.
Being skinny and before I started my

fitness journey I still had stretch marks!
If you have them it's not because you are
"fat", theres plenty of skinny girls with
them. Now, honestly they are so
inevitable like I don't even care to hide EMBRACE YOUR TIGER STRIPES
them or anything. IF YOU WANT A FAT
ASS YOU ARE GOING TO GET THEM.
GLUTE ACTIVATION
WHAT: Glute activation is a term used to describe the process of warming

up and preparing the muscles in your booty to perform and fire during
exercise. Glute activation can be achieved through a series of warm-up
exercises which will be conducted prior to all glute building workouts in this
program
WHY: Your glutes are the largest muscles, most of our power comes from
our posterior chain so it is very important to use these muscles to their full
potential during exercise. Glute activation optimizes glute function whiles
you are working out. This means that your glutes are going to be one of the
main muscle groups used during your workout. Have you ever tried to build
your booty and found that your leg muscles are growing but your glute gains
are almost non-existent? Well, this is where glute activation comes in.
Without glute activation, you are more likely going to rely onother muscles
to support your movement such as an over-reliance on your quads during
squats.The primary goal of glute activation is to warm up your
glutes, establish a mind-muscle connection and prepare your glute muscles
to engage throughout your workout (I always recommend using bands for
your warm ups because the bands will target smaller and specific glute
muscles the exercise isn't targeting)
HOW: Check next page for exercises

GLUTE ACTIVATION &

STRETCHING EXERCISES
TAP IMAGE TAP IMAGE
TAP IMAGE TAP IMAGE

FITNESS
BODY TYPES
ECTOMORPHS: Ectomorphs have a lighter bone structure and a

smaller frame. Ectomorphs find it very hardto gain weight,
whether that be muscle or body fat. They have an extremely
fast metabolismand their body requires an overall higher
calorie intake and a greater need for carbohydratesto prevent
muscle catabolism.
EMESOMORPHS: Mesomorphs tend to be muscular, strong,

athletic, hard-body types with well-defined muscles, broad
shoulders and a dense bone structure. They generally have little
trouble gaining muscle or losing body fat. Mesomorphs can handle
a moderate level of carbohydrates due to their ample capacity to
store muscle to glycogen. However they still need to maintain their
carbohydrate intake and calories as weight gain can occur if too
high
ENDOMORPHS: Endomorphs are best described as soft and

typically have a round or pear-shaped body with a stocky build and
a slower metabolism. Endomorphs have the potential to put on a
lot of muscle, but they also tend to carry more adipose tissue
and therefore have a greater tendency to store fat. If and
endomorph’s carbohydrate intake is too high, the excess
carbohydrates end up as fat which makes it difficult for them to
get lean and lose weight
RECOVERY & STRETCHING

Resistance training breaks down body tissues and muscles, causing
microscopic tears. Rest days give your muscles, nerves, bones, and connective
tissues time to recover and rebuild. When you implement excessive amounts
of exercise without having a proper rest day and if you don’t have adequate
time for recovery, you may experience decreased performance, fatigue, altered
hormonal states, poor sleeping patterns and a lowered immune system. The
rejuvenation process is so important. This requires adequate amounts water
(2.5- 3L if you are doing my guide), proper nutrition, good quality sleep (8
hours), ample amounts of micronutrients(vitamins and minerals) and recovery
supplements. These things allow your body to rebuild its tissues letting them
grow back stronger.
Your rest day and type of rest will depend on how advanced you are and your
intensity of training. If you’re just now starting out in the fitness world, your
rest day should probably be a real rest day in which case you do not do any
activity at all. A more experienced person may choose an “active rest day”. This
is where you won’t lift any weight or do anything intense such as HIIT, but you
may do an activity like yoga or do some LISS cardio.Throughout this program
you will see I have made Sunday your rest day. However, if something comes
up and you need to rearrange your rest day, you can do so.What I always tell
my clients is this training program is a guide. You need it to fit YOUR lifestyle.
Think about waking up in the morning. More than likely, one of the first things
you do without even thinking about is stretch. Stretching is instinctive,
meaning that your body already is leading you to do it. While this type of
morning stretching is a great way to get up and going, focusing on more
targeted stretching during the day will have the greatest benefit on muscles
and joints. Stretching regularly will strengthen your muscles and increase your
flexibility. The more flexible you are, the better it is for your joints. Keeping
muscles and joints in top condition helps with your day-to-day range of
motion and can help guard against injury.
NUTRITION
PRE & POST WORKOUT MEALS

PRE-WORKOUT: I’m sure you’ve heard it before “do not eat before
you workout” I encourage you to defiantly eat before you workout. I'm not
even gonna lie I also hate it but the misconception is eating a big meal
before working out. Not eating before a workout can lead to you feeling
light headed and weak. Think about it, would a car run efficiently without
any fuel? However this does not mean you can go crazy with calories, if you
do this it will cause sluggishness and discomfort. You need to feed your
body with goodness to ensure you maximise your energy, which will lead to
better results. The best in my opinion is 1/2 bananas an hour before your
workout.
1 Banana (carbs) Organic Greek Yoghurt (protein)

Oats 50g (carbs &vitamin B) You can consume this as a porridge.
PRE-WORKOUT: Our bodies store excess energy in the form of glycogen and
protein, this means that when you workout, your body burns fuel from
anything you've eaten recently. The muscles start to use anything available
to rebuild within a few hours of working out. The body is especially good at
absorbing carbs and protein within 45 minutes after your workout, ideally
this would be the best time your body will optimize growth and “gains” If you
remember earlier we looked at supplementation requirement, and just how
essential it is for you to consume your protein shake15-30 minutes after your
workout. This will ensure you to see the best results possible
1 Grilled chicken breast (protein) & Sweet potato (carbs)

Protein Shake (protein &carbs)
1 Grilled salmon fillet (protein &fat) & Mixed veggies (carbs)
4 Egg white omelette (protein), handful of spinach (carbs) and 1/2 avocado (fat)
Smoothie: oats 25g (carbs), almond milk (protein &fat), 1 scoop of protein
powder (protein), 1banana (carbs)
SUPPLEMENT RECOMMENDATIONS
HUMANOFORT: Helps the body to normalize leptin levels, helping to

maintain optimal weight. Researchers have discovered that leptin, a natural
protein produced by fat, appears to play an important role in how the body
manages its supply of fat. Many obese people have high levels of leptin,
which decrease as a person loses weight. As the body's leptin supply
decreases, hunger increases and the metabolism slows down, forcing the
body to regain the lost weight. Humanofort increases leptin levels naturally.
Dosage will be on bottle
GOLD STANDARD WHEY: one of the leading premium sports nutrition

brands, the Optimum Nutrition Gold Standard is a top protein powder made
from 100% pure whey protein isolates and is a perfect ingredient for muscle
recovery after your workout sessions. Each serving of around 30g contains
24g whey protein, 5.5g of naturally occurring BCAAs and 4g of naturally
occurring glutamine. Before / After workouts.
OXYSHRED THERMOGENIC FAT BURNER: OxyShred is a highly advanced

and extremely powerful thermogenic fat burner that stimulates your body’s
fat receptor cells and boosts your metabolism to promote an increased level
of fat burning, along with curbing your appetite, limiting calorie absorption,
boosting immunity and providing a natural boost of energy. This scientifically
researched fat cell break-down, known as “Hyper-Lipolysis” is a complex
process of efficient subcutaneous fat cell break-down based on scientific
ratios and concentrations of the key ingredients. Before wokouts.
MULTIVITAMIN: Taking a daily multivitamin ensures the body is

functioning at optimal levels. Multivitamins and multiminerals are used for
the healthy function of cells all through your body. In the morning with
food.
EHP LABS L-GLUTAMINE: L-Glutamine is the most abundant amino acid

found in our body. The majority of it is stored in the skeletal muscle while
the rest is in our lungs, liver and stomach. Glutamine plays an important role
in muscle recovery and it plays a major role in protein synthesis, driving
proteins back into our muscle cells.
Straight after a workout, before bed and on rising.
XP LABS ISO-XP WHEY PROTEIN: A premium-quality whey protein isolate

which is packed with probiotics, amino acids, and wholesome nutrition.
Made with all-natural grass-fed New Zealand whey, ISO XP offers superior
protein supplementation to assist with muscle growth, fat loss, hormone
regulation, and cellular health. Studies have shown that whey isolate shakes
are a healthy, easy-to-digest way for people of all ages to boost their protein
intake. Before / After workouts.
EHP LABS /BEYOND BCAAS: BCAAs (Branch chained amino acids) make up
our muscle proteins. When you participate in strenuous activity your muscle
tissue will begin to break down, causing fatigue, and your body will switch to
using your muscle as fuel rather than your fat stores or glycogen stores. By
consuming BCAAs during your workout, you will ensure optimal muscle
recovery and minimisation of muscle catabolism (muscle breakdown).
Branched Chain Amino Acids are more common in powder form which you
can then mix with water. They can also come in capsules. During workout .
MAGNESIUM: Great for connective muscle tissue repair and healthy nervous
system function. Post workout, before bed or through out day.
EHP LABS XACETYL L-CARNITINE : ALC helps us use our fats as our priority
energy source. It does this by breaking down our stubborn fat cells, then
transporting the fatty acids into our blood stream so we can then burn them
off as energy. 30 minutes prior to workouts.
SHOPPING
VEGETABLES
Kale
Watercress
Collard greens You don't have to get everything
on this list, please also look at
Spinach the recipe book. There may be
Brussels sprouts some items you may not like and
thats okay
Broccoli
Asparagus
Tomatoes
String beans
Peppers (Sweet)
Banana peppers
Carrots
Cauliflower
Artichokes
Lettuce
Mushrooms
Onions
Sprouts
FRUITS
Raspberries
Blueberries
Strawberries I'd recommend getting a lot of
fruits because they will be your
Pomegranate bestfriend when it comes to
Guava snacks. You can eat a bunch of
fruits which will help you keep
Starfruit you full if you feel like binge
Passion fruit eating
Watermelon
Orange
Tangerine Pineapple
Apples Banana
Apricots Honeydew
Grapefruit Melon
Cherries Nectarine
Grapes
Kiwi
Mangos
Peach
PROTEINS
Sardines
Boneless, skinless chicken or turkey breast
Lean ground chicken or turkey
Fish: fresh water(Catfish, tilapia, trout)
Fish: Cold water(Cod, salmon, halibut, mackerel)
Eggs
Egg Whites
Greek yogurt (Plain)
Yogurt (Plain)
Shellfish (Shrimp)
Lean ground red meat (95% lean)
Tofu
Tuna
Turkey slices
You prefer fish more or you may
Ham slices
prefer meat. Choose which you
Protein powder (Whey, hemp) like more. I'd recommend getting
Veggie burger a good balance of both and be
Turkey bacon open minded about try ing things
you haven't tried!!
HEALTHY FATS
Avocado
Almonds
Cashews
Peanuts Hey, relax just because you see
Pistachios dark chocolate lol A lot of items
Walnut Halves on this list is very preference
based BUT I will also give you my
Hummus
personal recommendations:
Coconut milk
Avocado, majority of nuts, Tofu
Feta cheese and only a little chocolate
Mozzarella (Low-moisture)
Parmesan
Chia seeds
Olives
Sunflower, sesame, and pumpkin seeds
Soymilk
Flaxseeds
Tofu
Queso fresco
Dark chocolate
CARBS
Sweet potato
Yams
Quinoa
Beans Okay as far as carbs lets try to
Lentils not get too much! Remember
we're trying to lean out and on a
Edamame
calorie deficit. I'd recommend
Peas
getting mainly Quinoa, sweet
Refried beans potatoes, brown rice, peas, some
Brown rice pasta and oatmeal. Lets avoid
Corn on the cob bread at all costs because it just
Oatmeal sits in your stomach!
Pasta (Whole-grain)
Bread (Whole-grain)
Waffles (Whole-grain)
Bagel (Whole-grain)
Millet
Buckwheat
Amaranth
WORKOUT
PROGRAM
WORKOUT PLANNER
WEEK 1
MONDAY LEGS & ABS
TUESDAY REST
WEDNESDAY
LEGS
THURSDAY ABS & CARDIO
FRIDAY UPPER BODY
SATURDAY LEGS & ABS

MONDAY
LEGS & ABS WORKOUT
WARM UP:
Hip Thrusts: (With Medium level Bands) 4 Sets X 10-20 Reps
Walking Side Squats: (With Medium level Bands) 3 Sets X 10 Reps each side
Squats: (Body Weight) 3 Sets X 25 Reps
Burpees: 2 Sets X 10 Reps
Stretches: (Basic Gym Stretches) 1-5 Minutes
WARM UP WORKOUT (1 MINUTE BREAKS):

Smith Machine Squats: (With any level bands) 4 Sets X 10 Reps
Walking Lunges: (5/10lbs) 3 Sets X 10-15 Steps
WORKOUT (2 MINUTE BREAKS):

Side Clams (With medium/heavy band): 3 Sets X 25-30 Reps
Walking Lunges: (5/10lbs) 3 Sets X 10-15 Steps each leg
Cable Squats: (With medium / heavy level bands) 4 Sets X 10-15 Reps
Hamstring Curls: (Comfortable low weight) 4 Sets X 10 Reps
Quad Extensions: (Comfortable medium weight) 4 Set x 10-15 Reps
Hip Thrusts: (45lbs each side on barbell, 135lbs total) 4Sets X 10-15 Reps
ABS AFTER WORKOUT:

Mountain Climbers: 3 Sets X 10 Reps
Russian Twists: 1 Set X 50 Reps
Knee To Chest Crunches: 3 Sets X 10-15 Reps
Leg Raises: 3 Sets X 10 Reps
TUESDAY
REST!
Read rest day page of things you can do during this time
WEDNESDAY
LEGS WORKOUT
WARM UP:


Hip Abduction Machine: (Comfortable Low Weight) 1st Set X 25 Reps
Hip Abduction Machine: (Comfortable Medium Weight) 2nd Set X 15 Reps
Hip Abduction Machine: (Heavy Weight) 3rd & 4th Sets X 10-15 Reps
Deadlifts: (45lbs each side on barbell) 4 Sets X 10-15 Steps

Cable Squats: (Heavy level bands) 4 Sets X 15 Reps
Leg Press: (Comfortable medium / heavy weight) 4 Sets X 10 Reps
Calf Raises Machine: (Medium weight of choice) 4 Sets X 10 Reps
Hip Thrusts: (With bands & 45lbs each side on barbell, 135lbs total) 4Sets X 10-15
Reps
THURSDAY
ABS & CARDIO WORKOUT
ABS WORKOUT (2 MINUTE BREAKS):

Flutter Kicks: 3 Sets X 15 Reps
Reverse Crunches: 4 Sets X 10 Reps
Cross Crunches: 3 Sets X 15 Reps Each Side
Standing Elbow To Knee Crunches: 3 Sets X 10 Reps
Toe Taps: 3 Sets X 20 Reps Each Side
Plank Crunches: 4 Sets X 10-15 Reps Each Side
Russian Twists: 1 Sets x 50 Reps
Side Planks: 4 Sets X 1 Min Each Side
Planks: 3 Sets X 1 Min
CARDIO (CHOOSE 1):

Jumping Rope: 10 minutes straight
Battle Ropes: Low squat position for 5 minutes
Treadmill: 25 Minute Light Jog
Burpees: 50 Reps
Sled Pushing: 45lbs (However long your turf is, go back & forth 4 times )
FRIDAY
UPPER BODY
WARM UP:
Jumping Jacks: 50 Reps
Shoulder Rolls: 1 Minute
WORKOUT (1-3 MINUTE BREAKS):

Traditional Arm Curls: (10lbs / comfortable weight) 3 Sets X 10 Reps
Inchworm Walkouts: 3 Sets X 10-15 Steps
Shoulder Taps: 3 Sets X 10-15 Reps
Downward Dog To Plank: 3 Sets X 10-15 Reps
Single Bent Over Rows: (5lbs/10lbs) 3 Sets X 10 Reps
Reverse Table Top Pull Through: 4 Sets X 10 Reps
Plank Rows: (5lbs/10lbs 3 Sets X 10 Reps
SATURDAY
LEGS & ABS
WARM UP:


Hip Abduction Machine: (Comfortable Low Weight) 1st Set X 25 Reps
Hip Abduction Machine: (Comfortable Medium Weight) 2nd Set X 15 Reps
Hip Abduction Machine: (Heavy Weight) 3rd & 4th Sets X 10-15 Reps

Hip Thrusts: (Choice of heavy weights) 4Sets X 10-15 Reps
ABS AFTER WORKOUT:

Russian Twists: 1 Set X 50 Reps
Knee To Chest Crunches: 3 Sets X 10-15 Reps
Leg Raises: 3 Sets X 10 Reps
WORKOUT PLANNER
WEEK 2
MONDAY CARDIO & ABS
TUESDAY LEGS
WEDNESDAY REST
THURSDAY ABS & CARDIO
FRIDAY REST
SATURDAY OPTIONAL DAY

MONDAY
CARDIO & ABS WORKOUT
A rep is the number of times you perform a specific exercise, and a set is the
number of cycles of reps that you complete
WARM UP:
Stretches: (Few basic Stretches till warmed up - watch youtube videos if needed)
ABS WORKOUT (1-2 MINUTE BREAKS) :

Cross Crunches: 3 Sets X 20 Reps
Flutter Kicks: 4 Sets x 30 Seconds
knee-To-Chest: 3 Sets X 15 Reps
Russian Twists: 3 Sets X 20 Reps
Heel Taps: 3 Sets X 20 Reps
CARDIO AFTER (1-2 MINUTE BREAKS):

High Knees: 4 Sets X 1 Minute
Burpees: 3 Sets x 5 Reps
TUESDAY
LEG & ISOLATION WORKOUT
WARM UP:

Cable Squats: (Heavy level bands) 4 Sets X 15 Reps
Leg Extensions: (Comfortable medium / heavy weight) 4 Sets X 10 Reps
Hip Thrusts (With heavy level bands): 4 Sets X 25 Reps
Fire Hydrants (With medium level bands): 4 Sets X 15 Reps each side
Walking Lunges: 4 Sets X 10 Steps each
Hip Abduction machine (Medium weight: 2 Sets X 10 Reps) (Superset heavy
weight: 2 Sets X 10 Reps)
AFTER WORKOUT STRETCHES :

Watch YouTube videos or basic cool down stretches
WEDNESDAY
REST!
THURSDAY
ABS & CARDIO

CARDIO (CHOOSE 1):

Elliptical : 30 Minutes
Burpees: 50 Reps
FRIDAY
REST!
SATURDAY
REST ABS BEFORE BED WORKOUT
WORKOUT (NO BREAKS):

High Knees: 2 Sets x 30 Seconds
Planks: 1 Minute
Mountain Climbers: 25 Reps
Russian Twists: 25 Reps
Knee-To-Chest: 20 Reps
Today is an optional day. You don't have to do it but I really

recommend you do because this will build discipline plus
you'll feel amazing after!
WORKOUT PLANNER
WEEK 3
MONDAY
LEGS & GLUTES
TUESDAY REST
WEDNESDAY CARDIO
THURSDAY ABS & UPPER BODY
FRIDAY LEGS
SATURDAY REST
MONDAY
LEGS & GLUTE ISOLATION WORKOUT
WARM UP:


Side Clams (With light level band): 4 Sets X 15 Reps
Seated Hip Abductors (With heavy level bands): 4 Sets X 20 Reps
Donkey Kickbacks (With medium level bands): 4 Sets X 25 Reps
Hip Thrusts: (Choice of heavy weights) 4Sets X 10-15 Reps
TUESDAY
REST!
WEDNESDAY
CARDIO
WARM UP
Light / Medium walk on treadmill: 10 Minutes ( Level 3-5)
Burpees: 3 Sets X 10-15 Reps
Basic gym warm ups of choice: 5-10 minutes
THEN (CHOOSE 1):

Burpees: 50 Reps
THURSDAY
ABS & UPPER BODY
UPPER BODY (2 MINUTE BREAKS):

Seated rows: 3 sets x 20 reps.
Biceps: Traditional Curls. 3 sets x 20 reps.
Biceps: Hammer Curls. 3 sets x 20 reps.
Biceps: Wide Curls. 3 sets x 20 reps.
Triceps: Kickbacks. 3 sets x 20 reps.
Dumbbells Close Grip Press. 3 sets x 20 reps.
Lying Cross-Body Dumbbell Extension. 3 sets x 20 reps.

FRIDAY
LEGS & GLUTE ISOLATION WORKOUT
WARM UP:


Leg Press: (Comfortable medium / heavy weight) 4 Sets X 10 Reps
Seated Hip Abductors (With heavy level bands): 4 Sets X 20 Reps
Donkey Kickbacks (With heavy level bands): 4 Sets X 15 Reps
SATURDAY
REST!
WORKOUT PLANNER
WEEK 4
MONDAY
FULL BODY
TUESDAY
REST
WEDNESDAY
LEGS & ISOLATION
THURSDAY
REST
FRIDAY
LEGS & ABS
SATURDAY
CARDIO & UPPER BODY
The last week will be mainly body weight and
resistance band. Its good to reset your body and
especially your glutes so that your muscles don't get
used to the same thing over and over again.
MONDAY
FULL BODY WORKOUT
WARM UP:
Jumping Squats: 15 Reps

High Knees: 3 Sets x 30 Seconds
Planks: 1 Minute X 3 Sets
Sumo Squats (With medium level bands:) 4 Sets X 25 Reps
Squats: (With medium level band) 4 Sets X 20 Reps
Hip Thrusts: (With heavy level bands): 4 Sets X 10 Reps
Punches: 3 Sets X 30 Reps
Elbow Lifts: 3 Sets x 30 Seconds
Push Ups: 2 Sets X 5-10 Reps
TUESDAY
REST!
WEDNESDAY
GLUTE ISOLATION WORKOUT
WARM UP:
Hip Thrusts: (With light level band) 4 Sets X 20 Reps

Side Clams (With medium level band): 3 Sets X 25 Reps
Seated Hip Abduction (With medium level bands): 3 Sets X 25 Reps
Squat Side Walks (With choice of level bands): 3 Sets X 10 Steps each side
AFTER WORKOUT STRETCHES :

Watch YouTube videos
THURSDAY
REST!
FRIDAY
LEGS & ABS WORKOUT
WARM UP:

Side Clams (With medium level band): 3 Sets X 25 Reps
ABS WORKOUT (1-2 MINUTE BREAKS) :

Cross Crunches: 3 Sets X 20 Reps
Flutter Kicks: 4 Sets x 30 Seconds
knee-To-Chest: 3 Sets X 15 Reps
Russian Twists: 3 Sets X 20 Reps
SATURDAY
CARDIO & UPPER BODY WORKOUT
WARM UP:
UPPER BODY :
Watch this vide0: https://www.youtube.com/watch?v=8sztlPxl0MQ
CARDIO AFTER (1-2 MINUTE BREAKS):

High Knees: 4 Sets X 1 Minute
Burpees: 3 Sets x 5 Reps
RECIPE BOOK
BEST MEALS FOR
THE BOOTY
SPICY CHICKEN WITH COUSCOUS
INGREDIENTS:
1 tbsp. curry paste
1 tbsp. mango chutney
½ tsp. turmeric
Salt to taste
50ml olive oil
4 chicken breast
300g couscous
350ml vegetable stock
DIRECTIONS:
Firstly, make a marinade for your chicken by adding the curry paste,
chutney, turmeric, salt and olive oil to a bowl and mixing well.
Then, cut each chicken breast in half and add to the marinade, stirring
until well covered, and then leave aside for at least 20 minutes —
ideally in the fridge overnight.
Next, heat a grill pan over medium heat and lay out your chicken
pieces. Grill for 5-6 minutes on each side, or until golden and slightly
charred.
Meanwhile, place the couscous in a big bowl and carefully pour in the
boiling vegetable stock. Cover the bowl with a lid and leave to soak for
around 5 minutes, then fluff your couscous with a fork and add any
extras you want — pomegranate seeds are great for a flash of colour
and burst of flavour.
Finally, divide your couscous into 4 containers, top with two pieces of
marinated chicken and finish with a sprinkle of coriander.
LEAN, CREAMY SAUSAGE PASTA
INGREDIENTS:
1 tsp. 100% Coconut Oil1 leek
(finely sliced)
2 cloves garlic (chopped)
8 reduced-fat pork sausages
(sliced)
200g quark
1 tin chopped tomatoes
240g wholemeal penne pasta
1 tsp. dried chilli flakes
Salt & pepper to taste
Handful fresh basil leaves
DIRECTIONS:
Add the coconut oil to a large, non-stick pan on a medium to high
heat. Add the sliced leek into the pan and fry for 3-4 minutes, stirring
occasionally.
Add the garlic and pan fry for a further 2 minutes, then add the sliced
sausages and fry for 6-10 minutes, stirring occasionally, until they are
brown on all sides. Add the chilli flakes and season with salt and
pepper to taste.
Next, the tin of tomatoes and stir to combine. Let bubble for a few
minutes and then add the quark, mixing through thoroughly to get a
rich, creamy sauce.
Add the cooked pasta to the pan and mix in with the sauce so that it’s
all combined.After a few minutes, take the pasta off the heat and
portion up into containers, garnishing with fresh basil leaves.
SEARED TUNA STEAK & SWEET
POTATO WEDGES
INGREDIENTS:
For the tuna steaks:
4 x 150g tuna steaks
1 tsp. coarse sea salt
1 tbsp. 100% Coconut
Oil (melted)
2 tbsp. pink peppercorns
For the sweet potatoes:

4 large sweet potatoes
1 tbsp. plain flour
1/2 tsp. salt
1/2 tsp. pepper
1/2 tbsp. 100% Coconut
Oil (melted)
DIRECTIONS:
First, preheat your oven to 200°C.
Then, prepare the sweet potatoes. Scrub clean each potato and prick all
over with a fork. Place onto a microwavable plate and microwave on high
for 4-5 minutes, then remove from the microwave and allow to cool for a
minute or two.
Once cool enough to touch, cut the sweet potatoes into wedges. Sprinkle
the flour, salt, pepper and melted coconut oil over the wedges and shake
them about a little to coat them (this will make them super-crispy). Pop
them onto a baking tray and bake at 200°C for 15-20 minutes.
When the sweet potato fries are nearly ready, it’s time to cook your tuna
steaks. Coat each steak with melted coconut oil on both sides, then
sprinkle with salt, and place in a large frying or griddle pan that’s already
been over the heat for a minute or so.
Fry the tuna steaks on each side for a 1-2 minutes if you prefer seared
tuna, or 3-4 minutes on each side if you prefer it cooked through.
Prepare your meal prep boxes with a bed of salad or spinach leaves, then
divide up the sweet potato wedges and finally add a tuna steak. Sprinkle
the steak with crushed pink peppercorns and serve with a lemon
wedge.Store in airtight containers in the refrigerator for up to 3 days.
When ready to eat, remove the lid and place it loosely back on top,
leaving a little gap. Microwave on high for 3 ½ minutes or until piping hot.
Allow to stand for 1 minute before eating.
LOW-CARB TERIYAKI BEEF
ZOODLES
INGREDIENTS:
For the sauce:
75ml soy sauce120ml water
1.5 tbsp. cornstarch
4-5 tbsp. Organic Maple
Syrup
Optional: 1 clove garlic
(chopped) and ½ thumb
ginger (grated)
For the rest:

1 tsp. Coconut Oil3 rump
steaks (cut into slices)
4 courgettes (spiralised)
2 yellow peppers
(chopped)
75g edamame beans
Sprinkle sesame seeds
DIRECTIONS:
Whisk soy, water and cornstarch/guar gum in a saucepan and heat gently
for 5-6 minutes until the sauce has thickened. Add the garlic and ginger
at this point if you’re using it. Once thickened, whisk in the maple syrup
and remove from the heat. Set aside.
Heat a large wok (or pan) on high for 1-2 minutes. When it’s really hot, add
the coconut oil and steak slices and sauté for 1-2 minutes, flipping
occasionally.
Add the spiralised courgette and chopped pepper and stir-fry for a further
2-3 minutes.
Finally, stir through the teriyaki sauce and edamame beans then transfer
to Tupperware boxes and allow to cool. Sprinkle a few sesame seeds over
each and refrigerate. Easy!
ASIAN TURKEY LETTUCE CUPS
INGREDIENTS:
TURKEY FILLING;
8 ounces cremini mushrooms, diced
Pinch of salt and pepper
2 teaspoons toasted sesame oil
1 pound lean ground turkey
1 small clove garlic, minced
1 teaspoon grated fresh ginger
3 green onions, thinly sliced
Pinch of salt and pepper
8 ounces sliced water chestnuts
(canned), drained
SAUCE:
1/4 cup low sodium soy sauce
2 tablespoons hoisin
2 tablespoons rice vinegar
2 teaspoons Sambal Oelek (chili
paste)
1 teaspoon toasted sesame oil
OTHER
Butter, Bibb or Romaine Lettuce,
washed and dried
Sesame seeds and more sliced
green onions for topping the
lettuce cups (optional)
DIRECTIONS:
Heat a large non-stick skillet over medium high heat.
Spray the skillet with cooking spray or add a couple teaspoons of toasted sesame oil.
Add in the chopped mushrooms along with a pinch of salt and pepper and sautè
until softened, about 3 minutes.
Remove the mushrooms from the skillet into a bowl and add 2 teaspoons of toasted
sesame oil to the skillet.
Add in the ground turkey and break it up into small crumbles.When the turkey is
broken up add in the garlic, ginger, green onions and season lightly with salt and
pepper.
Cook the mixture through until the turkey is no longer pink then add in the water
chestnuts.
While the turkey is cooking whisk together all of the ingredients for the Asian sauce.
Pour the sauce over the turkey mixture and stir together until combined and heated
through.
Remove from the heat and scoop some of the filling into the lettuce leaves.Top with
more sliced green onions and sesame seeds if desired.
QUICK SPICY CAJUN SALMON &
GARLICKY VEG
INGREDIENTS:
3 cloves garlic (roughly
chopped)
1 lemon (sliced into very
thin rings)
3 wild salmon fillets
1.5 tbsp. cajun seasoning
1 tbsp. olive oil
1 tsp. coarse sea salt and
black pepper
180g (dry weight)
couscous
10-12 stems tender stem
broccoli2 courgettes
DIRECTIONS:
Preheat oven to 160°C. Chop the dry ends of the tender stem broccoli off
(about 1cm) and spiralise the courgette (you can cut the courgette into
thin strips if you don’t own a spiraliser). Lay the broccoli out into a deep
baking tray, then layer with the courgette, garlic, and lemon and season
with sea salt and black pepper. Drizzle with a little olive oil.
Rub the salmon fillets on all sides with the remaining olive oil and the
cajun seasoning, then place them on top on the vegetables, skin-side up.
Bake for 25 minutes, then increase the temperature to 180°C and bake for
a further 5 minutes, until the skin begins to crisp up.
Cook couscous according to instructions on the pack, then divide
amongst 3 Tupperware containers. Divide the salmon, vegetables and
some lemon slices amongst the containers and allow to cool. Cover and
refrigerate for up to 3 days. When ready to eat, microwave on full power
for 3 minutes or until piping hot.
LIGHT SHRIMP FRIED QUINOA
INGREDIENTS:
3/4 c. quinoa uncooked
1 Tbsp. sesame oil
1 1/3 c. low sodium chicken broth
1 tsp. sesame oil
3/4 c. yellow onion diced
1 c. carrots julienned or shredded
1 c. snow peas halved
1/4 tsp. ground ginger or 1/2 tsp.
freshly grated ginger
2 tsp. garlic minced1 lb. cooked
shrimp
1 egg + 2 egg white whisked
together
2 Tablespoons Kikkoman Soy
Sauce
DIRECTIONS:
In a kettle over medium-high heat, add 1 Tbsp. sesame oil and quiona.
Cook for 2-3 minutes then add the chicken broth and bring to a boil.
Cover the pan and reduce heat to low. Cook for 15-20 minutes, checking
after 15 minutes until the quinoa is sprouted. (Don't check the quinoa any
sooner or you will let the steam escape that it needs to cook.)
Meanwhile, when the quinoa has about 5 minutes left to cook, in a large
saute pan over medium-high heat, add one teaspoon sesame oil with the
onion, carrots, peas, ginger and garlic. Saute for 3 minutes until the
vegetables are heated through, but still crisp. Add the shrimp to the pan
and cook for an additional 1-2 minutes until they are heated.
Fluff the quinoa with a fork and add it to the pan of vegetables. Add the
whisked eggs and quickly stir everything together until all of the quinoa is
nicely coated with the egg mixture.
Finish the dish off by adding the soy sauce and give a quick stir so
everything is well coated. Serve immediately with a bottle of Kikkoman
Soy Sauce on the table for your guests to add extra sauce to their liking!
HIGH PROTEIN KEDGEREE
INGREDIENTS:
2 fillets smoked haddock
1 tsp. Coconut Oil
1 white onion (finely
chopped)
1 tsp. turmeric
1 tsp. ground coriander
1 tsp. medium curry
powder
3 hard-boiled eggs
(peeled and quartered)
150g cooked wholemeal
rice or Zero Rice
Handful fresh coriander
DIRECTIONS:
Place the smoked haddock into a large frying pan over a medium heat.
Cover with an inch of water. Bring to the boil then turn the heat down
and simmer for 5 minutes. Once cooked, remove from the heat and break
apart into chunks. Set aside.
Pour the water out of the pan and add the coconut oil. Add the chopped
onion and simmer over a medium to low heat for 5 minutes until golden.
Add the turmeric, ground coriander and curry powder and cook for a
further 30 seconds, stirring occasionally.
Add the cooked rice and haddock and stir. Heat through, then add the
boiled eggs and stir again. Transfer to meal-prep containers and serve
with your choice of vegetables.
ONE-TRAY CASHEW CHICKEN
INGREDIENTS:
3 tbsp. Cashew Butter
2 tbsp. soy sauce
2 tbsp. Maple or Agave
Syrup
2 cloves garlic
1 tsp. Chinese five spice
4 chicken breasts (diced)
1 head broccoli (cut into
florets)
40g cashew nuts
2 red chillies (diced)
Handful fresh coriander
300g basmati rice
(cooked)
DIRECTIONS:
Preheat oven to 200°C or 180°C for fan-assisted. In a large bowl, whisk
together cashew butter, soy sauce, maple syrup, garlic and five spice.2
Add the diced chicken and broccoli florets to the bowl and coat well.
Pour the contents of the bowl into a deep baking tray and bake for 20
minutes.
Meanwhile, toast your cashew nuts. Heat a frying pan on a high heat, add
the cashews and don’t move them until they begin to brown and pop a
little. Toss and allow to brown on the other side.
Once the cashew chicken and broccoli are baked, stir through the cashew
nuts and chillies, divide and place into Tupperware boxes with the cooked
basmati rice. Sprinkle a little chopped coriander over each and
refrigerate. Easy!
SWEET POTATO & GREEN BEANS
INGREDIENTS:
2 tbsp. Coconut Oil
4 x 130g chicken breast
350g sweet potato
1/2 tsp. sea salt
1/2 tsp. black pepper
1/2 tsp. paprika
1 bag fresh spinach
350g green beans
(trimmed)
Sprinkle of chosen spices
(try a different one on
each breast to switch up
the flavours – we like
Italian herb, paprika,
barbecue, lemon and
herb, and chilli seasoning)
DIRECTIONS:
Preheat the oven to 180°C.
Firstly, start by cutting your sweet potatoes into wedges and place onto a
baking tray. Season with salt, pepper and paprika, then bake for 25
minutes.
Boil the kettle and place the trimmed green beans in a bowl. Pour boiling
water over the green beans with a pinch of salt and allow to blanch for 1-2
minutes (do not cook fully in order to retain nutrient value).
Place the chicken breast on a griddle or large non-stick frying pan on a
medium heat and cook until brown on one side, then flip the chicken
over and flavour each breast with spices of choice.
Once chicken is thoroughly cooked place on a board to rest and cool.
Drain the green beans from the salted water.
Once all ingredients have cooled make up the the meal boxes. Add 2
handfuls of spinach, scoop of wedges, green beans and a chicken breast
to each box.
Store in an airtight container in the fridge, then microwave for 3-4
minutes or until piping hot.
STEAK AND BEAN BURRITO
BOWL
INGREDIENTS:
4 3- ounce steaks boneless
any cut
4 cups romaine
lettuce washed and
chopped
½ cup Mexican blend or
mozzarella
cheese shredded
1/2 cup sour cream optional
1/2 cup thinly sliced onions
1/2 cup thinly sliced bell
peppers
1/2 cup chopped tomatoes
1 cup black beans canned
1/2 cup yellow corn canned
2 teaspoons oil
5-6 cups cooked cilantro
lime riceCilantro lime
marinade
DIRECTIONS:
Marinate the steak in the cilantro lime marinade for 2-3 hours in the
fridge. If you are in a rush you can also marinate the steak and cook it
right away. After the steak has marinated, heat a heavy duty pan or
griddle and coat with 1 teaspoon of oil, cook the steaks for 2-3 minutes on
each side then remove and allow to rest for 5 minutes before
cutting. After removing the steak from the pan add the sliced onions and
bell peppers. be sure not to wash the pan in order to keep all the flavor of
the steak. cook the onions and peppers for 2-5 minutes or until the edges
are golden.
While the steak is cooking chop the veggies and arrange along with the
cilantro lime rice in a big bowl or platter. After the steak is cooked and
cut layer the burrito bowls in small individual bowls. Place a layer of rice, a
layer of beans, tomatoes, and corn, a layer of steak and onions, a layer of
salad, and then top with a sprinkle of cheese and a teaspoon of sour
cream.
FAQ
Does it matter what time I workout?

I know that life can get really busy. The most important thing is that you get
your workouts in everyday or at least every 2 days. Whatever time you prefer
thats completely up to you and thats no magic time to workout just as long
as you workout and not too late because you need atleast 5-6 hours of rest
so your muscles and body can recover.
What if I feel like I'm starving?!

Majority of the time because you eat junk food your body can lie to you and
tell your brain your hungry when in reality you're just bored eating and not
actually hungry. Remember the less you eat junk, the less your body will
crave them. If you feel like you can't handle it eat a very small healthy snack.
Depending on a healthy snack they can feel fulfilling like bananas, nuts, fruit,
salad and even just drinking water!
What or how much should I expect change in my body?

Like I said before, results and changes are based on your consistency and
genetics. Don't set unrealistic goals that will disappoint you along the way. It
can take weeks, take months or can take years for some individuals so don't
focus on someone else's time frame! Other factors also play like your start
weight and level of fitness. Your pictures and measurements will help you
keep track and show your progress.
Does the order of the program matter or can I switch them up?
If you feel like it is getting repetitive you can but I recommend that you try
to stick to the program as much as possible. If the program is workout
related then yet you can switch because sometimes our bodies can get used
to exercises and you won't feel sore.
What do I do if I missed a day or wasn't consistent for a few days!?

If you miss a day or so don't beat yourself about it too much but hold
yourself accountable because you are getting in the way of your goals.
Moving forward try to drink lots of water to refresh your system, workout and
get back on track.
THANK YOU!
You have reached the end and I just wanted to say thank you for purchasing
my plan and trusting me enough to help you! I'm proud of you and what
you've achieved. You may of found if difficult but at least you tried and thats
more than enough. Don't forget that it will never be a smooth journey, it
took me 7 years to get to where I am now and still growing. You are the
reason I do what I do and honestly love every minute of it! I'm always going
to be here for you and I never ever want you to shy away from telling me
about your progress, problems etc. Always feel free to email me at any time
and I will try to contact you back.
- XOXO Annabelle Hayes
Email me at annabellehayesfitness@gmail.com
Tag me in your before and after photos so I can put a face to your name! For
more informative posts you can follow my fitness account
@bellsebobofitness

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What is the purpose of the program?

What is the purpose of the program?

What exercises are included in the program?

What exercises are included in the program?

W W W . A N N A B E L L E H A Y E S .

2 About this program

3 Before you begin

5 How to stay motivated

Everything in this guide is the exclusive copyright of Annabelle Hayes and

ABOUT THIS PROGRAM

BEFORE YOU BEGIN

EXAMPLES OF PAST CLIENT RESULTS

SUPERSET: Additional or alternating sets of two different exercises with no

HOW TO STAY MOTIVATED

SET REALISTIC GOALS:

LEARN TO LOVE IT:

MAKE TIME TO STAY ACTIVE:

5 If pushing yourself to workout or reach your goal. It can be an external or

AFFIRMATIONS TO GO TO THE GYM:

AFFIRMATIONS TO BOOST SELF-CONFIDENCE:

AFFIRMATIONS TO ACHIEVE FITNESS GOALS:

START DATE: END DATE:

DAY 1 FINISH DAY

Right Arm: Right Arm:

Left Arm: Left Arm:

Right Thigh: Right Thigh:

Left Thigh: Left Thigh:

Right Calf: Right Calf:

Left Calf: Left Calf:

FITNESS GOAL TRACKER

START DATE: END DATE:

GOALS COMPLETED: GOALS COMPLETED:

HOW TO ACHIEVE MY GOALS:

UNDERSTANDING YOUR GLUTES

SMALLER GLUTE MUSCLES

INFERIOR GEMELLUS: Assisting the superior gemellus in external rotation

OBTURATOR INTERNUS: This is another small muscle with an important

OBTURATOR EXTERNUS: This is a deep internal muscle which also enables

In Victorian times, cellulite was actually seen as a sign of

Being skinny and before I started my

WHAT: Glute activation is a term used to describe the process of warming

HOW: Check next page for exercises

GLUTE ACTIVATION &

TAP IMAGE TAP IMAGE

TAP IMAGE TAP IMAGE

ECTOMORPHS: Ectomorphs have a lighter bone structure and a

EMESOMORPHS: Mesomorphs tend to be muscular, strong,

ENDOMORPHS: Endomorphs are best described as soft and

RECOVERY & STRETCHING

PRE & POST WORKOUT MEALS

1 Banana (carbs) Organic Greek Yoghurt (protein)

1 Grilled chicken breast (protein) & Sweet potato (carbs)

HUMANOFORT: Helps the body to normalize leptin levels, helping to

GOLD STANDARD WHEY: one of the leading premium sports nutrition

OXYSHRED THERMOGENIC FAT BURNER: OxyShred is a highly advanced

MULTIVITAMIN: Taking a daily multivitamin ensures the body is

EHP LABS L-GLUTAMINE: L-Glutamine is the most abundant amino acid

XP LABS ISO-XP WHEY PROTEIN: A premium-quality whey protein isolate

MONDAY LEGS & ABS