booty transformation one day trial

ONE DAY

START CREATING YOUR BEST BOOTY AND

LEGS TODAY! FOR FREE!

This trial will fill you in on everything that is included

within the Booty Challenge as well the first days Booty

Busting Workout! Lets get to work....

trial

ONE DAY

trial

LOVE WHAT YOU SEE? DO THE FULL PROGRAM!

Welcome to Ashys Booty Challenge 'One Day Trial'. The 28 Day Booty Challenge has been designed by Ashy Bines and her team of transformation specialists to help transform the legs and butt of any girl into her ultimate booty combo!

In just 30 minutes a day you will begin to sculpt out a new shape you simply couldnt believe was possible.

Lets be honest, we arent about to make any false promises or lead you to believe you can get a booty like Beyonce if your genetics are like Kate Moss!

But what the Booty Challenge will do is ensure you sculpt the optimal booty and leg combo for your body type and personal needs.

From this to this

Not this to this

ARE YOU READY TO MAKE YOUR JEANS POP LIKE NEVE

R BEFORE?

ARE YOU READY TO MAKE SHORT SHORTS YOUR BFF?

ARE YOU READY TO EMBRACE BIKINI BOTTOMS?

#NOPHOTOSHOP #NOFILTER

ONE DAY

trial ONE DAY

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Only 1000 girls will will be selected to take part in each B

ooty Challenge!

PLACES ARE VERY LIMITED, WE ONLY WANT PARTICIP

ANTS WHO ARE . . .

DEDICATED, READY TO MAKE A CHANGE & ARE EXCITE

D TO CREATE THEIR BEST BOOTY YET!

Once you have signed up, you will receive your 28 Day Wo

rkout Plan, Clean

Eating Guidelines and access to over 70 Instructional Wor

kout Videos!

Leading up to the challenge start date, you will get access

to our Online

Support Forum. Once the challenge commences, everyon

e will do the

workouts on the same day and we will support each other

the whole way!

$1000first

$500second

$500third


WIN CASH PRIZES!

*Terms & Conditions Apply to Cash Prizes

ONE DAY

trial

TRAIN SMART

...

28 DAY EXERCISE PLAN FOR

LEGS & BUTT

Target the key areas that

many women struggle

with! Ashys 28 Day Boot

y Challenge

provides daily workouts

for both gym and

home. You can even tailo

r the plan to suit

your body type!


ONE DAY

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vip access

TO OVER 70

INSTRUCTIONAL

VIDEOS BY ASHY!

ONE DAY

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EAT RIGHT...

Learn exactly WHAT to ea

t & WHEN

Drop fat and build tone u

sing Ashys Clean

Eating Guidelines. They h

ave been

specifically created for w

omen, using the

same methods Ashy uses

every day

to stay in amazing shape

.


ONE DAY

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Easy to follow Rec

ipesLearn which foods will help you reach

your goals and the ones you should avoid

ONE DAY

trial LEARN ASHYS SECRETS

TO CLEAN EATING


ONE DAY

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Raphael

Celeb examples: Angelina

Jolie, Libby Tricket

Shape: Bigger up top with

broad shoulders and/or buxom bust and a comparatively smaller waist

and hips. Athletic Build.

Inverted Triangle

Rubens

Celeb examples: Drew

Barrymore, Catherine Zeta

Jones, Susannah Constantine

Shape: Well-proportioned

and carry weight around

the midsection. Apple

Da Vinci

Celeb examples: Jennifer

Anniston, Julia Roberts, Keira Knightly

Shape: Features classic lines,

pretty much straight up and

down, giving an elegant

form. Banana or straight

shaped

Botticelli

Celeb examples: Beyonce,

Kelly Clarkson

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

region. Pear

Rembrandt

Celeb examples: Scarlett

Johansson, Marilyn Munroe

Shape: A smaller waist with

a fuller bust and bottom. Described as well proportioned and curvy.

Hourglass

Mattise

Celeb example: Kate

Winslet

Shape: Narrow shoulders

and hips, you may have a wider midriff and carry

some weight in your upper legs.

MOTIVATION

...

learn nifty ways to stay

motivated

Lets get started by findin

g pictures of women

with similar body shapes

to you. This will help

you to start visualising th

e booty and legs you

want to achieve. The goa

l of the Booty

Challenge is to maximise

your

genetic potential!


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TODAY IS THE DAY TO MAKE A CHANGE....

day one


ONE DAY

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DAY 1...

get started!

The goal for today is to fi

nd your start weight for

key

exercises and to underst

and key movements.

This also helps to focus o

n the 5 components of

form and to start slow. O

nce we have this

down -pat things will real

ly

start to fire up!

DAY 1: EssentialsGYM OR HOME GYM

WARM UP - Ashys Dynamic Warmup ( watch the video)

1.THE WORKOUT ROM / SESSION GOAL

Standard Body Weight SquatsReps: 20

Sets: 1

If you can make 20 standard body

weight squats easily, you can move

onto the below program as is.

If you were unable to do these, then

continue on, but please start with no

weight or very light weight and slowly

slowly build up over time.

30 Min Max out

For each of the exercises today (apart from #1), complete a Warm Up Set first with a

light weight and correct form. I then want you to choose a weight you think you can

do 15 reps with. For the second set, lift this weight and keep going til you absolutely

cannot lift anymore. Adjust until this equals somewhere between 12-15 repetitions.

Ashys Instructional Videos

are included in the full plan!


ONE DAY

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THE WORKOUT TIPS & SESSION GOAL / FOCUSBOOTY BOOSTERPersonalise or Step It Up

Kettle Bell(Kb) or Dumbell (Db) Squats

Reps: 12-15

Sets: 4

Rest: 45 seconds between sets

ROM Goal (Range of Movement):

As low as you can while maintaining

straight spine.

Start light (or even with no weight),

but add more weight or a weight vest

if you can hit the rep goal with good

form.

2.


Leg PressReps: 15

Sets: 4

Rest: 45 Seconds between sets

ROM Goal: 90 degree angle at knees

Remember your lifting tips.

Feet at top of plate and weight through

heels for maximum glut and hammy activation. 3 second count on eccentric (towards you), 1 second on

concentric(away from you).

3.


Db Reverse Lunge

Reps: 12 each leg

Sets: 4

Rest: 45 seconds

ROM Goal: Back knee just off the

ground (but this can be reduced if you

arent strong enough to maintain your

control and posture).

Really try to feel your butt and hamstring doing the majority of the

work. As you lift, push through your

heels to help activate and feel these

muscles.

4.

Ashys Instructional Videos are included in the full plan!


ONE DAY

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Smith Squat

Reps: 12

Sets: 4

Rest: 45 seconds between each leg

Beginners ROM Goal: 75 to 90

Experienced ROM Goal - As deep as

you can go while maintaining a neutral

spine.

No Boosters5.

DAY 1: EssentialsHOME OR PARK - Remember to watch Ashys Instructional Videos!

Option 1: Your choice of either a Basher or Burner session from any of the days (UNLOCK THIS OPTION IN FULL PROGRAM)

Option 2:

Wide Leg Wall Squat: Sets: 4, Work Period: 1 minute, Rest Period: 45 sec

Reverse Lunge: Sets 4, Reps: 15 each leg, Rest period: 45 seconds between sets

Split Squat (front foot Elevated): Sets: 4, Reps: 15 each leg, Rest Period: 45 secs

SL Butt Raise: Sets: 4, Reps: 15 each leg (5 second isometric hold at the top of each repetition)


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trial ONE DAY

trial DAY 1 MEAL P LANBreakfast : Egg white, spinach & cottage cheese omelette + protein shake

Snack 1: Green Apple & 10 almonds

Lunch: 100g fish cooked in lemon juice & herbs with spinach leaf salad

Snack 2: Peanut butter on Ryvitas

Dinner: 100g Lean Beef with steamed veggies

Dessert ( optional) : C lean choc ice cream or 2 x protein bal ls

DAY 1...

nutrition is 80% of your

results!

Not only do these meals

taste great but they

have been specifically ch

osen to help your

body become the best it

can be. You will

be dropping unnecessar

y fat and

creating tone in no time!


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I love mixing together a smoothie as it keeps me fuller for longer, and is great to have on the run. Include just the right amount of good carbohydrates and protein to give you longer lasting energy. Try this recipe:

1/2 cup oats1 cup of water (or more if you like a runnier consistency)1/2 cup berries (fresh or frozen)2 scoops protein powder of your choice1 dollop of full fat organic natural or organic Greek yoghurt (optional)1 tsp. chia seeds ( large amounts of calcium / fibre / omega 3s / iron)Add ice and blend all the ingredients together.

BERRY PROTEIN


Put in a blender....

About half tub of cottage cheese

1 Tbsp cacao powder... (more if you like it super rich)

1 - 2 scoops choc protein powder

2 sachets of stevia

1 Tbsp coconut oil

2 Tbsp desiccated coconut

1-2 Tbsp natural peanut butter

Add a little almond milk until reaching a nice, smooth

consistency. Blend for a good while. Place mixture in a bowl in

the freezer for about an hour, stirring twice in 20 min intervals.

clean choc ice-cream

You are one step closerto your dream butt!

RESULTS...

READY TO MAKE A CHANGE

?

These amazing girls follo

wed Ashys

Guidelines and achieved

incredible

transformations! You can

have an

amazing legs & booty jus

t like them,

its your time to shine!

ONE DAY

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YOU COULD BE NEXT!


ONE DAY

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YOU HAVE COMPLETED YOUR FIRST DAY...KEEP THE MOMENTUM GOING.

SIGN UP FOR OUR NEXT BOOTY CHALLENGE VIA THE WEBSITE BELOW.

BE QUICK, WE ONLY ACCEPT 1000 MEMBERS PER CHALLENGE!

congrats!

www.bootytransformation.com


booty transformation one day trial

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