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AT HOME 8 WEEK BOOTY GUIDE
DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
NUTRITIONAL GUIDE How to track macros to meet your goals.
HOW DOES NUTRITION AFFECT YOU? When embarking on a fitness journey nutrition plays one of the largest roles. The first step towards determining your nutrition would be to figure out what is your “body type”.
ECTOMORPH
Lean, difficulty gaining muscle. Gains little fat mass.
To your right hand side you’ll find a chart with the 3 main body types; Ectomorph, Mesomorph and Endomorph. Besides what your body type may be, other metabolism or hormonal issues may impact the way your body reacts to food. I highly recommend to always get a check-up with your doctor to make sure you are not suffering from any metabolic or hormonal issue that can stop your personal fitness goals.
MESOMORPH
Muscular, well built. Fast metabolism gains muscle easily, loses fat easily.
WHAT ARE MACRONUTRIENTS? This word you hear all over just means one thing; its a category of “nutrients”. The three macronutrients all have their own specific roles and functions in the body and supply us with calories or energy. For this reason, the body requires these nutrients in relatively large amounts to grow, develop, repair and feel good!
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ENDOMORPH
Bigger, high body fat, stores fat easily. Building muscle may not be hard.
AT HOME 8 WEEK BOOTY GUIDE
WHAT ARE MACROS? .
1
2
3
CARBOHYDRATES
PROTEIN
FATS
Carbohydrates are comprised of small chains of sugar which the digestive body breaks down into glucose to use as the body’s primarily energy source.
Protein is essential for repairing and regenerating body tissues and cells, a healthy functioning immune system and manufacturing hormones.
Fats are an essential part of a healthy diet. They improve brain development, overall cell functioning, protect the body’s organs and help you absorb vitamins.
CARBS are essential to give you ENERGY. Once you digest carbohydrates your body will convert them into glycogen. Glycogen is what your muscles use as a form of energy to perform. So what happens when you don’t eat enough carbs? Less glycogen = less energy to exercise. Eat too many carbs? Excess glycogen = gets turned into stored fat. Carbs are essential and will yield great results when you eat them according to your body’s needs! It is important to have a high carb meal prior to exercise to give your muscles the energy needed to perform their BEST! PROTEIN is essential for muscle tissue growth and repair. Under “stress” (exercise) your muscles tear and thus you need to intake high protein meals after your workouts to help with new tissue growth and to repair the “damaged” muscles. I recommend eating a meal high in protein 15-30 minutes after a workout. FATS help with brain development and normal hormone function. For women, we need to keep a stable fat intake because our body fat composition determines our monthly cycle, fertility, skin issues and overall hormones. They are IMPORTANT, and you wont get “fat” if you eat them accordingly. WATER is highly important. You should consume HALF of your body weight (POUNDS) in ounces. So a person weighing 150 pounds should consume 75 oz of water daily.
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AT HOME 8 WEEK BOOTY GUIDE
CALCULATING MACROS Steps to calculate your macros.
STEP 1: Know the properties that these three macronutrients have as far as calories: 1 gram of carbs = 4 calories 1 gram of protein = 4 calories 1 gram of fat = 9 calories STEP 2: Take your current body weight IN POUNDS and multiply it by between 12-14 (WHICHEVER APPLIES TO YOUR LIFESTYLE) 12= NOT VERY ACTIVE. (DESK JOB/NO EXERCISE) 13=SOMEWHAT ACTIVE, REGULAR EXERCISE (CASHIER) 14=VERY ACTIVE, REGULARLY EXERCISE, PHYSICALLY DEMANDING JOB (CONSTRUCTION WORKER). EXAMPLE: I weigh 150 lbs. I am 14 (VERY ACTIVE) *IF YOU ARE USING THE 6 WEEK GYM BOOTY GUIDE 14 IS YOUR NUMBER *IF YOU ARE USING THE 4 OR 8 WEEK AT HOME BOOTY GUIDE 13 IS YOUR NUMBER
150 LBS X 14 = 2,100 CALORIES. This is my calorie intake to MAINTAIN my current weight. DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
CALCULATING MACROS Steps to calculate your macros.
STEP 3: Decide if you want to GAIN muscle mass and fat or if you want to LOSE fat and gain muscle tone. HOW DO YOU DECIDE WHAT TO DO? If you want to get “thick” and grow your booty and gain both more fat & muscle. This would be recommended for someone who is thin and wants to gain weight overall. You will calculate your macros for WEIGHT GAIN. If you want to lose fat while gaining muscle and lift/make your booty rounder not necessarily bigger and tone your legs, you will calculate your macros for WEIGHT LOSS. STEP 4: Calculate your macros! TO GAIN…If you want to gain weight add 300 calories to your “maintenance” calorie amount. Eventually as weeks pass by (2-3 weeks) you can add 100 extra calories per week. I recommend this so that you don’t overwhelm yourself with food and so that you don’t gain a lot of fat while trying to gain muscle. EXAMPLE: If I wanted t gain… 2,100 + 300 = 2,400 would be my calorie intake daily. DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
CALCULATING MACROS Steps to calculate your macros.
TO LOSE… If you want to lose weight drop your calorie intake by 300 calories for steady weight loss. For a more aggressive approach you’d drop it by 500 calories. You can also pick a number in between and decrease it by that amount. (I don’t recommend less than 1,600 calories per day!) EXAMPLE: If I wanted to lose… 2,100 - 300 = 1,800 would be my calorie intake daily. STEP 5: Calculate your protein intake. Women who are lifting weights should take on “average” 1 gram of protein per pound of body weight. If you are a person who weighs over 180 pounds doing this may not work since consuming a lot of protein can lead to fat gain and it may be to much for your body to breakdown. So if this is your case you can opt for 0.75 to 0.85 grams of protein per pound of body weight. In my case I would consume 150 grams of protein since I weigh 150 pounds. So how many calories of protein would I consume? Remember 1 gram of protein equals 4 calories. So 150 grams x 4 calories is 600 calories. EXAMPLE: Your body weight in pounds x 1 gram (if you are under 180 lbs) =
DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
CALCULATING MACROS Steps to calculate your macros.
STEP 6: Calculate your fat intake. The recommended fat intake for women ranges between 25-35 % of their daily calorie intake. I recommend opting for 25% of your calorie intake to come from fats. Fat helps regulate hormones and brain function so it is essential in your diet, and no consuming fat wont make you “fat” when consumed moderately. In my case I am supposed to consume 2,100 calories daily, so to figure out how many grams/calories of fats to eat I would multiply 2,100 by .25 (represents %.) and the amount this equals to is the amount of calories I should intake from fats. 2,100 calories x .25 = 525 calories So remember: Your daily calorie intake x .25 = Fat calorie intake Then you would move onto determine how many grams of fat to consume by dividing the calorie amount (525 for me) by 9, since 1 gram of fat = 9 calories. Example: 525 calories / 9 calories = 58.33 grams (round to nearest whole number) so 58 g of fat is what I would consume daily. Final Formula: Your cal intake x .25 = Fat calorie intake / 9 cals = fat intake in grams
DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
CALCULATING MACROS Steps to calculate your macros.
STEP 7: Calculate your carb intake. Carbs are essential in your diet, they supply your body with energy and fuel your muscles to allow you to lift. Low carb diets will slow down your progress when gaining muscle is a priority, so consuming carbs moderately is the best option in my opinion. To determine your carb intake you will subtract from your original calorie intake goal the calories consumed from fats and protein, the amount of calories remaining is the amount of carbs you should intake. In my case that would be 2,100 goal cals - 600 cals (protein ) - 525 cals (fat) = 975 calories worth of carbs would be my carb intake & to determine the amount in grams I would divide 975 calories / 4 calories (since 1 gram of carbs = 4 cals). Leaving me with 975 / 4 = 244 grams of carbs when rounded. So remember: To calculate your carb intake you need to figure out the amount of fats and protein you are consuming first, the remainder is carbs.
Final Formula: Entire calorie intake - Fat cals. Protein cals. = Carb cals / 4 cals = Carbs in grams DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
FOODS TO AIM FOR Healthy food options to meet your goals.
FATS
PROTEIN
‣ AVOCADO ‣ AVOCADO OIL ‣ NUTS ‣ NUT BUTTERS ‣ OLIVES ‣ OLIVE OIL ‣ SUNFLOWER OIL ‣ CANOLA OIL ‣ FLAX SEED OIL
ANIMAL ‣ ‣ ‣ ‣ ‣ ‣ ‣ ‣
‣ FLAX SEEDS ‣ PLANT BASED BUTTERS ‣ ‣ ‣ FULL FAT DAIRY ‣ PRODUCTS LIKE BUTTER, ‣ MAYONNAISE, CREAM ‣ CHEESE AND SO ON I ‣ WOULD HIGHLY ‣ RECOMMEND TO STAY ‣ AWAY FROM! ‣
TURKEY BACON SALMON CHICKEN BREAST LEAN GROUND TURKEY LEAN GROUDN CHICKEN BREAST SHRIMP TILAPIA EGG WHITES PLANT TEMPEH TOFU SEITAN NUTS NUT BUTTERS EDAMAME BEANS LENTILS HEMP SEEDS CHIA SEEDS
CARBOHYDRATES ‣ OATMEAL (OATS) ‣ WHOLE GRAINS ‣ WHOLE WHEAT PASTAS ‣ BROWN RICE ‣ BEANS ‣ CORN ‣ COUSCOUS ‣ QUINOA ‣ SQUASH ‣ POTATOES (ALL KINDS) ‣ YAMS ‣ BANANAS ‣ STRAWBERRIES ‣ PLANTAINS ‣ LENTILS ‣ VEGETABLES ALSO COUNT! ‣ BROCOLLI ‣ COLIFLOWER ‣ ASPARAGUS
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THERE ARE MANY OTHER ‣ CARROTS OPTIONS OUT THERE, ‣ MUSHROOMS THE LESS PROCESSED ‣ SPINACH THE PROTEIN SOURCE IS ‣ TOMATOES THE BETTER! AT HOME 8 WEEK BOOTY GUIDE ‣ ANY OTHER KINDS OF FRUITS.
READING NUTRITION LABELS How to read and understand nutrition labels.
There are two sections to the nutrition information on food labels: the Nutrient Information and the Ingredient List. It’s important to note that the nutrient amounts listed on a nutrition label indicate the amount in 1 serving, not the total amount in the container (unless specified). To determine the total calories in the whole package, multiply the calories per serving by the total number of servings. The percent daily values (DV’s) listed on the nutrition facts panel help you determine how much of a nutrient the product provides in one serving based on a suggested total daily intake. The DV percentage represents the amount of each nutrient one should have in a day based on a 2000-calorie diet. DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
SUPPLEMENTS
Recommended supplements.
BCAA’S BCAA’s are a must have supplement. When you choose to add supplements into your diet you should choose branched-chain amino acids (BCAA’s) which will support your immune system. Whenever you are weight training, lifting heavy or doing a high intensity workout your body is under a large amount of stress. Sometimes the body is unable to tolerate these stress levels which will result to illness and no muscle recovery. This essential amino acid cannot be produced by our bodies meaning we have to consume it directly. BCAAs are not only necessary as building blocks of protein for muscle growth and repair. They have multiple properties that enhance these growth processes well above and beyond normal amino acids. (Consume during your workout) L-GLUTAMINE L-Glutamine is the most common amino acid found in our muscles (60%). Studies have shown that L-Glutamine supplementation can minimise breakdown of muscle and improve protein metabolism. During an intense workout, Glutamine levels are weakened in your body which decreases strength and recovery. It could take up to 5-6 days for Glutamine levels to increase back to normal. Glutamine helps maintain hydration, healing process and cell volume. Studies have shown that Glutamine is linked to protein synthesis which prevents your muscles from being “eaten up”. It can also help the production of growth hormones and serves as a boost to your immune system. (Consume anytime of the day) .
Keep in mind, supplements DO NOT make you look amazing on their own. You have to do the work, and you can see changes without using them! You shouldn’t feel the need to rely on them, FOOD is FUEL.
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AT HOME 8 WEEK BOOTY GUIDE
SUMMARY: Now that you have calculated your protein, fat and carb intake how can you find out how much you are really eating? By measuring and weighing it! To track macros you will need a food scale, nothing too fancy just something you can measure grams/ounces. I have found a large variety of inexpensive ones in places like Amazon.com. You should also invest in measuring cups / spoons. Most of the nutritional info of items that are packaged are on the labels, so all you’d have to do is look at this information and measure your portions and track your macros. Eating an item with no nutrition label like fruits? SEARCH FOR IT ONLINE! Just a click away on your phone or computer you can easily google things like (granny smith apple nutrition info) and you’ll have the information at the palms of your hands. When choosing foods that you perhaps did not prepare your self, less is better! Less sauce, less oil, try baked instead of fried, opt for more vegetables and even ask for your food to be given in separate containers so you can weigh it at home or even at your dorm and measure out your portions. Once you already know the nutritional info of the foods you are eating you can use a variety of apps to log your intake. There is Lifesum which even allows you to scan item barcodes and enter just the portion and does the calculations for you, or Myfitnesspal. If your goals are fat loss remember you need to be on a calorie deficit, and as you shed weight your macros will need to be recalculated and adjusted. If your goals are weight gain you need to be on a calorie surplus, and as you gain weight your macros will have to be adjusted. Lastly I recommend that you begin to not necessarily weigh yourself daily, instead try to do so every 2 weeks or so. Instead focus in taking progress photos or how your clothing is fitting. Adjust your macros slowly and steadily to see healthy long term gains. Thank you for purchasing my guide and please let me know your feedback by emailing [email protected]! DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
TRACKING PROGRESS How to track your progress.
HOW DO I TAKE PROGRESS PICS? Wear minimal clothing. In order to track your body, you will need to capture your body as it comes and as it will change. Recommended clothing would be a sports bra and shorts. Take your progress pictures hands free. Keep your phone/camera in a stable place and set a timer on it or get someone to take the pics for you. Weigh yourself at the start and then do so every other week. Make sure the lighting is clear and bright. Do not pose, keep your body relaxed in your very first picture. After a couple of weeks, you can pose/flex to show off your results! Take pictures every 2 weeks in the same lighting, room, and time. PLEASE SHARE YOUR RESULTS WITH ME! YOU CAN USE THE HASHTAG #DNFGIRLS TO SHARE YOUR RESULTS ON INSTA! YOU CAN ALSO EMAIL [email protected] WITH RESULTS OR QUESTIONS.
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AT HOME 8 WEEK BOOTY GUIDE
COMMON QUESTIONS Routine Layout, Videos & Equipment.
YOUR ROUTINE WILL CHANGE EVERY WEEK. AS THE WEEKS PASS BY I ENCOURAGE YOU TO TRY HARDER AND HARDER TO COMPLETE ALL REPETITIONS AND SETS AND TO ADD MORE WEIGHT/RESISTANCE. EXERCISES MAY GET A BIT HARDER AND COMPLEX, BUT YOU CAN DO THEM! YOUR WORKOUTS ARE MEANT TO BE COMPLETED IN THE SAME ORDER THEY ARE STATED FOR THE AMOUNT OF REPS STATED. WORK YOUR BEST AND RESULTS WILL COME! TRY TO TRACK YOUR MACROS FOR BEST RESULTS, SINCE NUTRITION IS KEY!
VIDEOS: TO ACCESS VIDEOS OF THE ROUTINES VISIT DARIHANANOVA.COM CLICK ON THE VIDEOS TAB AND ENTER THE PASSWORD 6WKBTYGD OR ADD @DNFWORKOUTVIDEOS ON INSTAGRAM AND USE THE HASHTAGS TO EASILY ACCESS VIDEOS. WHAT YOU NEED TO USE THIS GUIDE: 1.
A YOGA MAT.
2.
TWO DUMBBELLS (10-20 LBS ) **YOU CAN USE HEAVIER WEIGHTS**
3.
KETTLEBELL (15-20 LBS) **YOU CAN USE HEAVIER WEIGHTS**
4.
LOOP RESISTANCE BANDS
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AT HOME 8 WEEK BOOTY GUIDE
PRIOR TO EXERCISES YOU CAN PERFORM A SMALL 5-10 MINUTE WARM UP PRIOR TO THESE. A LIGHT JOG/ WALK, OR JUMPING ROPE SHOULD WORK JUST FINE. I DO NOT RECOMMEND DOING CARDIO ON THE DAYS YOU’RE USING THE GUIDE. INSTEAD TRY TO DO CARDIO ON YOUR NON-LEG DAYS AT THE END OF YOUR WORKOUTS. AFTER WARMING UP FOR 5-10 MINUTES YOU WILL JUMP INTO GLUTE ACTIVATION EXERCISES MENTIONED BELOW.
ACTIVATION YOU WILL ACTIVATE AFTER YOUR QUICK WARM UPS USING RESISTANCE BANDS EVERY TIME BEFORE A WORKOUT. YOU CAN OPT FOR TWO OUT OF THESE ACTIVATION EXERCISES WHICH YOU WILL FOLLOW FOR 2 SETS OF 25 SECONDS PER EXERCISE. 1) CLAMS 2)LATERAL BANDED WALKS 3)BANDED KICKBACKS
ROUTINE LAYOUT YOUR ROUTINE WILL CHANGE EVERY WEEK. AS THE WEEKS PASS BY I ENCOURAGE YOU TO TRY HARDER AND HARDER TO COMPLETE ALL REPETITIONS AND SETS. EXERCISES MAY GET A BIT HARDER AND COMPLEX, BUT YOU CAN DO THEM!
VIDEOS: TO ACCESS VIDEOS OF THE ROUTINES VISIT DARIHANANOVA.COM CLICK ON THE VIDEOS TAB AND ENTER THE PASSWORD 6WKBTYGD OR ADD @DNFWORKOUTVIDEOS ON INSTAGRAM AND USE THE HASHTAGS TO EASILY ACCESS VIDEOS. DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
COMMON QUESTIONS HOW MUCH WEIGHT SHOULD I USE? The weight you use will always vary! I can’t tell you the specific amount of weight you should use while exercising because everyone has a different resistance level. Using the word challenging means whatever heavy is to YOU. *MAXIMUM WEIGHT POSSIBLE WITHOUT AFFECTING FORM*
As time progresses you will become stronger, thus you will need to increase the weight you are using. You should always push yourself even if it is by increasing weight 2.5 pounds weekly. If on your first week your heaviest squat was 25lbs total, your second week you should aim to squat 27.5-30lbs. *MEDIUM WEIGHT, HALF OF THE HEAVIEST YOU CAN LIFT*
Below are some abbreviations found on your exercise chart and an explanation of what they mean. DROP SET: It is essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. EACH DROPSET IS CONSIDERED ONE SET! SUPERSET: Doing two or more exercises one after the other with minimal to no rest in between.
DB: Dumbbell BB: Barbell X: Superset RB: Resistance Band *REST PERIOD WE’LL BE INDICATED IN CHART*
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AT HOME 8 WEEK BOOTY GUIDE
WEEK 1 EXERCISES DAY 1
(HAMSTRINGS/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
DB ROMANIAN DEADLIFTS
4x 12-15
DUMBELLS SHOULD BE 45 SECONDS BETWEEN BETWEEN 15-20 LBS. SETS.
LEG CURLS WITH RB #DNFRBLC
4x 12 (PER LEG)
IF YOU HAVE MULTIPLE 45 SECONDS BETWEEN RESISTANCE BANDS SETS. PICK ONE THAT IS CHALLENGING!
DB LYING LEG CURLS
4x 12
USE 1 15LB DUMBBELL 30 SECONDS BETWEEN (SLOW AND SETS. CONTROLLED) TUCK HIPS IN!
STANDING KICKBACKS WITH RB
4x 12 (PER LEG)
USE BODY WEIGHT 30 SECONDS BETWEEN AND FOCUS ON SETS. TUCKING YOUR PELVIS IN.
GLUTE BRIDGES
3x 15
FROG PUMPS
3x 15
#DNFDBRDL
#DNFDBLYINGLEGCURL
#DNFRBKICKBACKS
#DNFRBGLUTEBRIDGE
#DNFRBFROGPUMP
BACK BOWS #DNFBACKBOWS
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3x 12
RECOMMENDED WEIGHT/TIPS
BODYWEIGHT. FOCUS ON THE SQUEEZE!
REST TIME
30 SECONDS BETWEEN SETS.
FOCUS ON SQUEEZING 30 SECONDS BETWEEN UP AS HARD AS SETS. POSSIBLE. BODY WEIGHT. KEEP HIPS PRESSED DOWN.
30 SECONDS BETWEEN SETS.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 1 EXERCISES DAY 2
(QUADS/CALVES/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
STANDING CALF RAISES
4x 12-15 (STRAIGHT)
BODY WEIGHT.
30 SECONDS BETWEEN SETS.
#DNFSCALFRAISE
DB SQUATS
4x 15
SUMO SQUATS
4x 15
USE KETTLEBELL BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
USE BODY WEIGHT.
#DNFWALKINGLUNGES
4x 12 (PER LEG)
30 SECONDS BETWEEN SETS.
KNEELING SQUATS
3x 15
USE BODY WEIGHT AND FOCUS ON KEEPING BACK STRAIGHT.
30 SECONDS BETWEEN SETS.
RB GLUTE KICKBACKS #DNFRBKICKBACKS
4x12 (PER LEG)
DO THESE SLOW AND CONTROLLED, SQUEEZE AT TOP.
30 SECONDS BETWEEN SETS. NO WAIT TIME WHILE SWITCHING LEGS).
RB WALLSIT
2x (30 SECOND HOLDS)
KEEP KNEES AT 90 DEGREE ANGLE. KEEP STOMACH TIGHT.
1 MINUTE REST BETWEEN SETS.
#DNFDBSQUATS
#DNFSUMOSQUAT
WALKING LUNGES
#DNFKNEELINGSQUAT
#DNFWALLSIT
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SQUEEZE AT THE TOP. 45 SECONDS BETWEEN USE 15 LBS SETS. DUMBBELLS OVER THE SHOULDERS.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 1 EXERCISES DAY 3
(GLUTES FOCUSED) \
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
KETTLEBELL SWINGS
4x 12
20 LB KETTLEBELL. SQUEEZE GLUTES AT TOP OF EXERCISE!
45 SECONDS -1 MINUTE BETWEEN SETS.
4x 15
15-20 LBS (KETTLEBELL MAY BE EASIER! KEEP WEIGHT CLOSE TO TORSO.
45 SECONDS BETWEEN SETS.
RB GLUTE KICKBACKS
12 REPS PER LEG.
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
RB FIRE HYDRANTS
10 REPS PER LEG.
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
RB GLUTE BRIDGES
20 REPS.
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
RB SUPINE HIP ABDUCTIONS
60 REPS (20 IN EACH POSITION) **SEE VIDEO**
USE A BAND WITH MEDIUM RESISTANCE.
TAKE A 2 MINUTE BREAK THEN BEGIN CIRCUIT FROM STEP 1 ALL OVER.
#DNFKBSWINGS
GOBBLET SQUAT #DNFGOBBLETSQUAT REMAINING WORKOUTS ARE A CIRCUIT (NO BREAK!)
1
#DNFRBGLUTEKICKBAC KS
#DNFRBFIREHYDRANTS
2
#DNFRBGLUTEBRIDGE
3 4
#DNFSUPINEHA
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GO BACK TO #1 AND START ALL OVER. REPEAT TWICE.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 2 EXERCISES DAY 1
(HAMSTRINGS/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
DB ROMANIAN DEADLIFTS
4x 15
DUMBELLS SHOULD BE 30 SECONDS BETWEEN BETWEEN 15-20 LBS. SETS.
LEG CURLS WITH RB #DNFRBLC
4x 15 (PER LEG)
IF YOU HAVE MULTIPLE 30 SECONDS BETWEEN RESISTANCE BANDS SETS. PICK ONE THAT IS CHALLENGING!
DB LYING LEG CURLS
4x 15
USE 1 15LB DUMBBELL 30 SECONDS BETWEEN (SLOW AND SETS. CONTROLLED) TUCK HIPS IN!
STANDING KICKBACKS WITH RB
4x 12 (PER LEG)
USE BODY WEIGHT 30 SECONDS BETWEEN AND FOCUS ON SETS. TUCKING YOUR PELVIS IN.
RB GLUTE BRIDGES INTO ABDUCTIONS
4x12
USE A DUMBBELL 15-20 30 SECONDS BETWEEN LBS. FOCUS ON THE SETS. SQUEEZE!
RB FROG PUMPS
3x 15
FOCUS ON SQUEEZING 30 SECONDS BETWEEN UP AS HARD AS SETS. POSSIBLE.
BACK BOWS
3x 20 SECOND HOLDS.
#DNFDBRDL
#DNFDBLYINGLEGCURL
#DNFRBKICKBACKS
#DNFRBGLUTEBRIDGEX ABDUCTION #DNFRBFROGPUMP
#DNFBACKBOWS
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RECOMMENDED WEIGHT/TIPS
BODY WEIGHT. KEEP HIPS PRESSED DOWN.
REST TIME
30 SECONDS BETWEEN SETS.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 2 EXERCISES DAY 2
(QUADS/CALVES/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
STANDING CALF RAISES (IN, OUT, STRAIGHT) #DNFINSCALFRAISE
4x 21 (7 IN, 7 OUT, 7 STRAIGHT) NO REST IN BETWEEN
BODY WEIGHT. 30 SECONDS BETWEEN FOCUS ON SHOOTING SETS. UP AND HOLDING THE CONTRACTION!
DB SQUATS
4x 15
SQUEEZE AT THE TOP. 30 SECONDS BETWEEN USE 15 LBS SETS. DUMBBELLS OVER THE SHOULDERS.
SUMO SQUATS
4x 15
USE KETTLEBELL 15-20 30 SECONDS BETWEEN LBS. SETS.
WALKING LUNGES
#DNFWALKINGLUNGES
4x 12 (PER LEG)
USE BODY WEIGHT 30 SECONDS BETWEEN AND FOCUS ON SETS. TUCKING YOUR PELVIS IN.
KNEELING SQUATS
3x 15
HOLD A DUMBBELL. SQUEEZE GLUTES AT TOP.
30 SECONDS BETWEEN SETS.
4x12 (PER LEG)
DO THESE SLOW AND CONTROLLED, SQUEEZE AT TOP.
30 SECONDS BETWEEN SETS. NO WAIT TIME WHILE SWITCHING LEGS).
2x (45 SECOND HOLDS)
KEEP KNEES AT 90 DEGREE ANGLE. KEEP STOMACH TIGHT.
1 MINUTE REST BETWEEN SETS.
#DNFDBSQUATS
#DNFSUMOSQUAT
#DNFKNEELINGSQUAT
RB GLUTE KICKBACKS #DNFRBGLUTEKICKBAC KS
RB WALLSIT
#DNFWALLSIT
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RECOMMENDED WEIGHT/TIPS
REST TIME
AT HOME 8 WEEK BOOTY GUIDE
WEEK 2 EXERCISES DAY 3
(GLUTES FOCUSED)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE EXERCISE
SETS AND REPS SETS AND REPS
RECOMMENDED RECOMMENDED WEIGHT/TIPS WEIGHT/TIPS
REST TIME REST TIME
KETTLEBELL SWINGS KETTLEBELL SWINGS
4x 12 4x 12
20 LB KETTLEBELL. 20 LB KETTLEBELL SQUEEZE GLUTES AT TOP OF EXERCISE!
45 SECONDS -1 45 SECONDS BETWEEN MINUTE BETWEEN SETS. SETS.
GOBBLET GOBBLET SQUAT SQUAT
4x 4x 15 15
15-20 15-20 LBS LBS (KETTLEBELL (KETTLEBELL MAY MAY BE BE EASIER! KEEP WEIGHT EASIER! KEEP WEIGHT CLOSE CLOSE TO TO TORSO. TORSO.
30 45 SECONDS SECONDS BETWEEN BETWEEN SETS. SETS.
RB RB GLUTE GLUTE KICKBACKS KICKBACKS
15 15 REPS REPS PER PER LEG. LEG.
USE USE A A BAND BAND WITH WITH MEDIUM RESISTANCE. MEDIUM RESISTANCE.
NO NO BREAK, BREAK, MOVE MOVE ONTO EXERCISE ONTO EXERCISE BELOW BELOW IMMEDIATELY. IMMEDIATELY.
BANDED DUCK WALKS RB DUCK WALKS
10 REPS 10 REPS PER LEG.
USE A BAND WITH USE A BAND WITH MEDIUM RESISTANCE. MEDIUM RESISTANCE.
NO BREAK, MOVE NO BREAK, MOVE ONTO EXERCISE ONTO EXERCISE BELOW IMMEDIATELY. BELOW IMMEDIATELY.
BANDED GLUTE RB GLUTE BRIDGES BRIDGE
20 REPS. 20 REPS.
USE A BAND WITH USE A BAND WITH MEDIUM RESISTANCE. MEDIUM HOLD DB RESISTANCE. OVER PELVIS.
NO BREAK, MOVE NO BREAK, MOVE ONTO EXERCISE ONTO EXERCISE BELOW IMMEDIATELY. BELOW IMMEDIATELY.
SUPINE HIP RB SUPINE HIP ABDUCTIONS ABDUCTIONS
60 REPS 60 REPS (20 IN EACH POSITION) (20 IN EACH POSITION) **SEE VIDEO** **SEE VIDEO**
USE A BAND WITH USE A BAND WITH MEDIUM RESISTANCE. MEDIUM RESISTANCE.
TAKE A 1.5 MINUTE TAKE ATHEN 1.5 MINUTE BREAK BEGIN BREAK THEN CIRCUIT FROMBEGIN STEP 1 CIRCUIT ALLFROM OVER.STEP 1 ALL OVER.
#DNFKBSWINGS #DNFKBSWINGS
#DNFGOBLETSQUAT #DNFGOBBLETSQUAT REMAINING WORKOUTS ARE A CIRCUIT (NO BREAK!)
1
#DNFRBKICKBACKS #DNFRBGLUTEKICKBAC KS
2
#DNFRBDUCKWALKS
#DNFRBGLUTEBRIDGE
3 4
#DNFSUPINEHA
DARIHANA NOVA FITNESS
GO BACK TO #1 AND START ALL OVER. REPEAT TWICE.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 3 EXERCISES DAY 1
(HAMSTRINGS/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
DB ROMANIAN DEADLIFTS X SQUAT
4x 12 (THIS IS A SUPERSET! BOTH EXERCISES COUNT AS 1 REP)
DUMBBELLS SHOULD BE BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
KETTLEBELL SWINGS X DEADLIFT #DNFKBSWINGSXDL
3x 15 (THIS IS A SUPERSET! BOTH EXERCISES COUNT AS 1 REP)
15-20 LBS.
30 SECONDS BETWEEN SETS.
DB LYING LEG CURLS
4x 15
#DNFDBRDLSXSQUAT
#DNFDBLYINGLEGCURL
STANDING KICKBACKS WITH RB
USE 1 15LB DUMBBELL 30 SECONDS BETWEEN (SLOW AND SETS. CONTROLLED) TUCK HIPS IN!
4x 15 PER LEG
BODYWEIGHT, DON’T ARCH YOUR BACK. HOLD ONTO WALL FOR SUPPORT.
30 SECONDS BETWEEN SETS.
GLUTE BRIDGES
3x 20 (3 SECOND HOLDS AT TOP!)
BODYWEIGHT. FOCUS ON THE SQUEEZE!
30 SECONDS BETWEEN SETS.
LEG CURLS WITH RB
4x 15 (PER LEG)
#DNFRBKICKBACKS
#DNFGLUTEBRIDGE
#DNFRBLC
DARIHANA NOVA FITNESS
IF YOU HAVE MULTIPLE 30 SECONDS BETWEEN RESISTANCE BANDS SETS. PICK ONE THAT IS CHALLENGING!
AT HOME 8 WEEK BOOTY GUIDE
WEEK 3 EXERCISES DAY 2
(QUADS/CALVES/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
STANDING CALF RAISES (IN, OUT, STRAIGHT) #DNFINSCALFRAISE)
4x 27 (9 IN, 9 OUT, 9 STRAIGHT) NO REST IN BETWEEN
SQUAT X TWO SQUAT PULSES
KETTLEBELL
45 SECONDS BETWEEN SETS.
#DNFSQUATXPULSE
4x 15 (BOTH EXERCISES COUNT AS 1 REP)
SUMO SQUATS
4x 15
KETTLEBELL
30 SECONDS BETWEEN SETS.
WALKING LUNGES
4x 12 (PER LEG)
HOLD 1 DUMBBELL BETWEEN BOTH HANDS
30 SECONDS BETWEEN SETS.
CURTSY LUNGES
#DNFCURTSYLUNGE
4x 12 PER LEG
USE BODY WEIGHT AND FOCUS ON KEEPING BACK STRAIGHT.
30 SECONDS BETWEEN SETS.
RB LATERAL SQUAT WALKS
3 SETS FOR 20 SECONDS.
BODYWEIGHT.
30 SECONDS BETWEEN SETS.
RB GLUTE BRIDGES INTO ABDUCTIONS
3x 15
HOLD 1 DUMBBELL OVER PELVIS
30 SECONDS BETWEEN SETS.
#DNFSUMOSQUAT
#DNFWALKINGLUNGES
#DNFRBLSQUATWALKS
RECOMMENDED WEIGHT/TIPS
REST TIME
BODY WEIGHT. 30 SECONDS BETWEEN FOCUS ON SHOOTING SETS. UP AND HOLDING THE CONTRACTION!
#DNFRBGLUTEBRIDGEX ABDUCTION DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
WEEK 3 EXERCISES DAY 3
(GLUTES FOCUSED)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
KETTLEBELL SWINGS
4x 12
20 LB KETTLEBELL
45 SECONDS BETWEEN SETS.
4x 15
15-20 LBS (KETTLEBELL MAY BE EASIER! KEEP WEIGHT CLOSE TO TORSO.
30 SECONDS BETWEEN SETS.
RB GLUTE KICKBACKS
12 REPS PER LEG.
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
RB FIRE HYDRANTS
10 REPS PER LEG.
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
20 REPS.
USE A BAND WITH MEDIUM RESISTANCE. HOLD DB OVER PELVIS.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
60 REPS (20 IN EACH POSITION) **SEE VIDEO**
USE A BAND WITH MEDIUM RESISTANCE.
TAKE A 1.5 MINUTE BREAK THEN BEGIN CIRCUIT FROM STEP 1 ALL OVER.
#DNFKBSWINGS
GOBBLET SQUAT
#DNFGOBBLETSQUAT REMAINING WORKOUTS ARE A CIRCUIT (NO BREAK!)
1 #DNFRBGLUTEKICKBAC KS #DNFRBFIREHYDRANTS
2 RB GLUTE BRIDGES #DNFRBGLUTEBRIDGE
3 RB SUPINE HIP ABDUCTIONS
4
#DNFSUPINEHA
DARIHANA NOVA FITNESS
GO BACK TO #1 AND START ALL OVER. REPEAT TWICE.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 4 EXERCISES DAY 1
(HAMSTRINGS/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
SLIDING LEG CURLS (USE A TOWEL/SOCKS)
3x 12
BODYWEIGHT. KEEP BACK NEUTRAL, SLOW AND CONTROLLED MOVEMENTS.
45 SECONDS BETWEEN SETS.
DB LYING LEG CURLS
3x12
IF YOU HAVE A HEAVIER DUMBBELL INCREASE WEIGHT USED LAST WEEK.
30 SECONDS BETWEEN SETS.
DB ROMANIAN DEADLIFTS X SQUAT
4x 15 (BOTH EXERCISES COUNT AS 1 REP)
DUMBBELLS SHOULD BE BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
RB GLUTE KICKBACKS X FIRE HYDRANTS THIS IS A SUPERSET
4x 12 (PER LEG) (BOTH EXERCISES COUNT AS 1 REP)
USE A BAND WITH MEDIUM RESISTANCE.
30 SECONDS BETWEEN SETS.
DEEP REVERSE LUNGES
4x 12 (PER LEG)
BODYWEIGHT.
30 SECONDS BETWEEN SETS.
RB FIRE HYDRANTS
3x 15 (PER LEG)
USE A RESISTANCE BAND. HOLD AT TOP.
30 SECONDS BETWEEN SETS.
#DNFSLIDINGLC
#DNFDBLYINGLEGCURL
#DNFDBRDLSXSQUAT
#DNFRBKICKBACKXHYD RANT
#DNFDREVERSELUNGE
#DNFRBFIREHYDRANTS
DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
WEEK 4 EXERCISES DAY 2
(QUADS/CALVES/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
STANDING CALF RAISES (IN, OUT, STRAIGHT) #DNFINSCALFRAISE
4x 33 (11 IN, 11 OUT, 11 STRAIGHT) NO REST IN BETWEEN
USE TWO DB. 30 SECONDS BETWEEN FOCUS ON SHOOTING SETS. UP AND HOLDING THE CONTRACTION!
DB SQUAT X CURTSY LUNGE #DNFSQUATXCURTSY LUNGE
4x 15 (BOTH EXERCISES COUNT AS 1 REP)
USE TWO DUMBBELLS 30 SECONDS BETWEEN OVER THE SHOULDERS. SETS.
SUMO SQUATS
3x 20
USE KETTLEBELL
30 SECONDS BETWEEN SETS.
DUCK WALKS
BODYWEIGHT.
#DNFDUCKWALKS
3x 20 (10 FORWARDS & 10 BACKWARDS)
45 SECONDS BETWEEN SETS.
RB LATERAL SQUAT WALKS
3 SETS FOR 30 SECONDS.
HOLD 1 15-20 LBS DUMBBELL CLOSE TO TORSO.
45 SECONDS BETWEEN SETS.
RB WALLSIT
2x (1 MINUTE HOLDS.)
KEEP KNEES AT 90 DEGREE ANGLE. KEEP STOMACH TIGHT.
30 SECONDS BETWEEN SETS.
#DNFSUMOSQUAT
#DNFRBLSQUATWALKS
#DNFWALLSIT
DARIHANA NOVA FITNESS
RECOMMENDED WEIGHT/TIPS
REST TIME
AT HOME 8 WEEK BOOTY GUIDE
WEEK 4 EXERCISES DAY 3
(GLUTES FOCUSED)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
KETTLEBELL SWINGS
4x 20
20 LBS KETTLEBELL
35 SECONDS BETWEEN SETS.
3x 15 (PER LEG)
USE TWO DUMBBELLS (1 IN EACH HAND)
30 SECONDS BETWEEN SETS.
RB SUPINE HIP ABDUCTIONS
60 REPS (20 IN EACH POSITION) **SEE VIDEO**
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
MONSTER WALKS
30 SECONDS (DO AS MANY REPS AS POSSIBLE)
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
30 SECONDS #DNFRBLATERALWALKS (DO AS MANY REPS AS POSSIBLE)
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
USE A BAND WITH MEDIUM RESISTANCE. HOLD DB OVER PELVIS.
TAKE A 1.5 MINUTE BREAK THEN BEGIN CIRCUIT FROM STEP 1 ALL OVER.
#DNFKBSWINGS
WALKING LUNGES
#DNFWALKINGLUNGES REMAINING WORKOUTS ARE A CIRCUIT (NO BREAK!)
1 2
#DNFSUPINEHA
#DNFMONSTERWALKS
RB LATERAL WALKS
3
RB GLUTE BRIDGES
#DNFRBGLUTEBRIDGE
4 DARIHANA NOVA FITNESS
30 REPS
GO BACK TO #1 AND START ALL OVER. REPEAT TWICE.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 5 EXERCISES DAY 1
(QUADS/CALVES/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
DB ROMANIAN DEADLIFTS
4x 20
DUMBELLS SHOULD BE 25 SECONDS BETWEEN 20+ LBS. SETS.
4x 20
SQUEEZE AT THE TOP. 25 SECONDS BETWEEN USE 15 LBS SETS. DUMBBELLS OVER THE SHOULDERS.
#DNFDBRDL
DB SQUATS #DNFDBSQUATS
SUMO SQUATS
4x 20
USE KETTLEBELL BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
#DNFWALKINGLUNGES
4x 15 (PER LEG)
HOLD TWO DB’S WEIGHING 15+ LBS
30 SECONDS BETWEEN SETS.
KNEELING SQUATS
3x 15
USE BODY WEIGHT AND FOCUS ON KEEPING BACK STRAIGHT.
30 SECONDS BETWEEN SETS.
#DNFSUMOSQUAT
WALKING LUNGES
#DNFKNEELINGSQUAT
STANDING CALF RAISES (IN, OUT, STRAIGHT) #DNFINSCALFRAISE
3x 36 (12 IN, 12 OUT, 12 STRAIGHT) NO REST IN BETWEEN
USE TWO DB. 30 SECONDS BETWEEN FOCUS ON SHOOTING SETS. UP AND HOLDING THE CONTRACTION!
RB WALLSIT
3x 45 SECOND HOLDS.
KEEP KNEES AT 90 DEGREE ANGLE. KEEP STOMACH TIGHT.
#DNFWALLSIT
DARIHANA NOVA FITNESS
1 MINUTE REST BETWEEN SETS.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 5 EXERCISES DAY 2
(HAMSTRINGS/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
SLIDING LEG CURLS (USE A TOWEL/SOCKS)
4x 12
BODYWEIGHT. KEEP BACK NEUTRAL, SLOW AND CONTROLLED MOVEMENTS.
35 SECONDS BETWEEN SETS.
DB LYING LEG CURLS
4x15
IF YOU HAVE A HEAVIER DUMBBELL INCREASE WEIGHT USED LAST WEEK.
30 SECONDS BETWEEN SETS.
DB ROMANIAN DEADLIFTS X SQUAT
DUMBBELLS SHOULD BE BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
#DNFDBRDLSXSQUAT
4x 15 (BOTH EXERCISES COUNT AS 1 REP)
REVERSE LUNGES X CURTSY LUNGE #DNFREVERSELUNGE XCURTSY
4x 12 (PER LEG) (BOTH EXERCISES COUNT AS 1 REP)
HOLD 1 DB BETWEEN BOTH HANDS.
30 SECONDS BETWEEN SETS.
RB GLUTE KICKBACKS X FIRE HYDRANTS THIS IS A SUPERSET
4x 12 (PER LEG) (BOTH EXERCISES COUNT AS 1 REP)
USE A BAND WITH MEDIUM RESISTANCE.
30 SECONDS BETWEEN SETS.
#DNFSLIDINGLC
#DNFDBLYINGLEGCURL
#DNFRBKICKBACKXHYD RANT
DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
WEEK 5 EXERCISES DAY 3
(GLUTES FOCUSED)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
KETTLEBELL SWINGS
4x 20
20 LBS KETTLEBELL
30 SECONDS BETWEEN SETS.
4x 15 (PER LEG)
USE TWO DUMBBELLS (1 IN EACH HAND)
30 SECONDS BETWEEN SETS.
RB SUPINE HIP ABDUCTIONS
#DNFSUPINEHA
60 REPS (20 IN EACH POSITION) **SEE VIDEO**
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
RB DUCK WALKS
30 REPS
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
45 SECONDS (DO AS MANY REPS AS POSSIBLE)
BODY WEIGHT.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
30 REPS
USE A BAND WITH MEDIUM RESISTANCE. HOLD DB OVER PELVIS.
TAKE A 2 MINUTE BREAK THEN BEGIN CIRCUIT FROM STEP 1 ALL OVER.
#DNFKBSWINGS
WALKING LUNGES
#DNFWALKINGLUNGES REMAINING WORKOUTS ARE A CIRCUIT
1 2
#DNFDUCKWALKS
3
JUMP SQUATS
#DNFJUMPSQUAT
RB GLUTE BRIDGES 4 #DNFRBGLUTEBRIDGE
DARIHANA NOVA FITNESS
GO BACK TO #1 AND START ALL OVER. REPEAT TWICE.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 6 EXERCISES DAY 1
(QUADS/CALVES/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
STANDING CALF RAISES (IN, OUT, STRAIGHT) #DNFINSCALFRAISE
3x 36 (12 IN, 12 OUT, 12 STRAIGHT) NO REST IN BETWEEN
USE TWO DB. 30 SECONDS BETWEEN FOCUS ON SHOOTING SETS. UP AND HOLDING THE CONTRACTION!
DB SQUAT INTO SIDE LEG RAISE
4x 15
SQUEEZE AT THE TOP. 30 SECONDS BETWEEN USE 15 LBS SETS. DUMBBELLS OVER THE SHOULDERS.
SUMO SQUATS
4x 15
USE KETTLEBELL BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
USE BODY WEIGHT.
#DNFWALKINGLUNGES
4x 15 (PER LEG)
30 SECONDS BETWEEN SETS.
REVERSE LUNGES X CURTSY LUNGE #DNFREVERSELUNGE XCURTSY
4x 15 (PER LEG) (BOTH EXERCISES COUNT AS 1 REP)
HOLD 1 DB BETWEEN BOTH HANDS.
30 SECONDS BETWEEN SETS.
RB GLUTE KICKBACKS
4x 15 (PER LEG)
DO THESE SLOW AND CONTROLLED, SQUEEZE AT TOP.
30 SECONDS BETWEEN SETS. NO WAIT TIME WHILE SWITCHING LEGS).
#DNFDBSQUATLEGRAIS E
#DNFSUMOSQUAT
WALKING LUNGES
#DNFRBGLUTEKICKBAC KS
DARIHANA NOVA FITNESS
RECOMMENDED WEIGHT/TIPS
REST TIME
AT HOME 8 WEEK BOOTY GUIDE
WEEK 6 EXERCISES DAY 2
(HAMSTRINGS/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
SLIDING LEG CURLS (USE A TOWEL/SOCKS)
4x 12
BODYWEIGHT. KEEP BACK NEUTRAL, SLOW AND CONTROLLED MOVEMENTS.
30 SECONDS BETWEEN SETS.
DB ROMANIAN DEADLIFTS X SQUAT
#DNFDBRDLSXSQUAT
4x 15 (BOTH EXERCISES COUNT AS 1 REP)
DUMBBELLS SHOULD BE BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
DB LYING LEG CURLS
4x15
IF YOU HAVE A HEAVIER DUMBBELL INCREASE WEIGHT USED LAST WEEK.
30 SECONDS BETWEEN SETS.
WALKING LUNGES
4x 15 (PER LEG)
USE BODY WEIGHT.
30 SECONDS BETWEEN SETS.
RB FIRE HYDRANTS
4x 15 (PER LEG)
USE BODY WEIGHT AND FOCUS ON KEEPING BACK STRAIGHT.
30 SECONDS BETWEEN SETS.
4x 15 (PER LEG)
DO THESE SLOW AND CONTROLLED, SQUEEZE AT TOP.
30 SECONDS BETWEEN SETS. NO WAIT TIME WHILE SWITCHING LEGS).
#DNFSLIDINGLC
#DNFDBLYINGLEGCURL
#DNFWALKINGLUNGES
#DNFRBFIREHYDRANTS
RB GLUTE KICKBACKS #DNFRBKICKBACKS
DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
WEEK 6 EXERCISES DAY 3
(GLUTES FOCUSED)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
JUMP SQUAT X SIDE LEG RAISE
4x 20 (BOTH EXERCISES COUNT AS 1 REP)
HOLD TWO DBS
45 SECONDS BETWEEN SETS.
3x 15 (PER LEG)
USE TWO DUMBBELLS (1 IN EACH HAND)
30 SECONDS BETWEEN SETS.
RB SUPINE HIP ABDUCTIONS
60 REPS (20 IN EACH POSITION) **SEE VIDEO**
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
2 #DNFMONSTERWALKS
MONSTER WALKS
30 SECONDS (DO AS MANY REPS AS POSSIBLE)
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
RB HIP ABDUCTIONS 3#DNFHIPABDUCTIONS
30 SECONDS (DO AS MANY REPS AS POSSIBLE)
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
RB GLUTE BRIDGES 4 #DNFRBGLUTEBRIDGE
30 REPS
USE A BAND WITH MEDIUM RESISTANCE. HOLD DB OVER PELVIS.
TAKE A 1.5 MINUTE BREAK THEN BEGIN CIRCUIT FROM STEP 1 ALL OVER.
#DNFJUMPSQUATXLEGR AISE
WALKING LUNGES
#DNFWALKINGLUNGES REMAINING WORKOUTS ARE A CIRCUIT
1
#DNFSUPINEHA
DARIHANA NOVA FITNESS
GO BACK TO #1 AND START ALL OVER. REPEAT TWICE.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 7 EXERCISES DAY 1
(QUADS/CALVES/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
MONSTER WALKS
4x 20
BODY WEIGHT. 30 SECONDS BETWEEN HOLD KETTLEBELL SETS. CLOSE TO TORSO (USE KETTLEBELL).
DB SQUATS
4x 15
SQUEEZE AT THE TOP. 45 SECONDS BETWEEN USE 15 LBS SETS. DUMBBELLS OVER THE SHOULDERS.
SUMO SQUATS
4x 15
USE KETTLEBELL BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
SPLIT SQUAT
#DNFSPLITSQUAT
4x 12 (PER LEG)
USE CHAIR/SOFA/ BENCH. BODY WEIGHT.
30 SECONDS BETWEEN SETS.
RB DUCK WALKS
3x 15
USE BODY WEIGHT AND FOCUS ON KEEPING BACK STRAIGHT. USE KETTLEBELL.
30 SECONDS BETWEEN SETS.
STANDING CALF RAISES
4x 12-15 (STRAIGHT)
HOLD TWO DBS.
30 SECONDS BETWEEN SETS.
SQUAT PULSES
3x (30 SECONDS) DO AS MANY AS YOU CAN!
KEEP TENSION ON THE GLUTES. HOLD TWO DBS OVER SHOULDERS.
1 MINUTE REST BETWEEN SETS.
#DNFMONSTERWALKS
#DNFDBSQUATS
#DNFSUMOSQUAT
#DNFDUCKWALKS
#DNFSCALFRAISE
#DNFSQUATPULSE
DARIHANA NOVA FITNESS
RECOMMENDED WEIGHT/TIPS
REST TIME
AT HOME 8 WEEK BOOTY GUIDE
WEEK 7 EXERCISES DAY 2
(HAMSTRINGS/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
SLIDING LEG CURLS (USE A TOWEL/SOCKS)
4x 20
BODYWEIGHT. KEEP BACK NEUTRAL, SLOW AND CONTROLLED MOVEMENTS.
30 SECONDS BETWEEN SETS.
DB ROMANIAN DEADLIFTS X SQUAT
#DNFDBRDLSXSQUAT
4x 15 (BOTH EXERCISES COUNT AS 1 REP)
DUMBBELLS SHOULD BE BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
DB LYING LEG CURLS
4x15
IF YOU HAVE A HEAVIER DUMBBELL INCREASE WEIGHT USED LAST WEEK.
30 SECONDS BETWEEN SETS.
SQUAT INTO SIDE LUNGE
4x 15 (BOTH EXERCISES COUNT AS 1 REP)
USE BODY WEIGHT.
30 SECONDS BETWEEN SETS.
RB FIRE HYDRANTS
4x 15-20 (PER LEG)
USE A BAND WITH MEDIUM RESISTANCE.
30 SECONDS BETWEEN SETS.
RB GLUTE KICKBACKS
4x 15 (PER LEG)
DO THESE SLOW AND CONTROLLED, SQUEEZE AT TOP.
30 SECONDS BETWEEN SETS. NO WAIT TIME WHILE SWITCHING LEGS).
#DNFSLIDINGLC
#DNFDBLYINGLEGCURL
#DNFSQUATXSIDELUNG E #DNFRBFIREHYDRANTS
#DNFRBKICKBACKS
DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
WEEK 7 EXERCISES DAY 3
(GLUTES FOCUSED)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
KETTLEBELL SWINGS
4x 20
20 LBS KETTLEBELL
35 SECONDS BETWEEN SETS.
4x 15 (PER LEG)
USE TWO DUMBBELLS (1 IN EACH HAND). TILT BODY FOWARD BUT KEEP. STRAIGHT BACK.
30 SECONDS BETWEEN SETS.
RB HIP ABDUCTIONS #DNFRBHIPABDUCTIO NS
20 REPS (PER LEG)
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
STANDING KICKBACKS WITH RB
20 REPS (PER LEG)
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
USE A BAND WITH MEDIUM RESISTANCE. HOLD DB OVER PELVIS.
TAKE A 1 MINUTE BREAK THEN BEGIN CIRCUIT FROM STEP 1 ALL OVER.
#DNFKBSWINGS
STATIONARY LUNGES
#DNFSTATIONARYLUNG ES REMAINING WORKOUTS ARE A CIRCUIT
1
2
#DNFRBKICKBACKS
30 SECONDS #DNFRBLATERALWALKS (DO AS MANY REPS AS POSSIBLE)
3
RB LATERAL WALKS
RB GLUTE BRIDGES #DNFRBGLUTEBRIDGE
DARIHANA NOVA FITNESS
30 REPS
AT HOME 8 WEEK BOOTY GUIDE
WEEK 8 EXERCISES DAY 1
(QUADS/CALVES/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
STANDING CALF RAISES
4x 12-15 (STRAIGHT)
HOLD TWO DBS.
30 SECONDS BETWEEN SETS.
DB SQUATS
4x 15
SQUEEZE AT THE TOP.
30 SECONDS BETWEEN SETS.
SUMO SQUATS
4x 15
USE KETTLEBELL BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
WALKING LUNGES
4x 12 (PER LEG)
USE BODY WEIGHT.
30 SECONDS BETWEEN SETS.
BODYWEIGHT LEG EXTENSIONS
3x 8-12
USE BODY WEIGHT AND FOCUS ON KEEPING BACK STRAIGHT.
30 SECONDS BETWEEN SETS.
STANDING KICKBACKS WITH RB
4x12 (PER LEG)
DO THESE SLOW AND CONTROLLED, SQUEEZE AT TOP.
30 SECONDS BETWEEN SETS. NO WAIT TIME WHILE SWITCHING LEGS).
RB WALLSIT
3x (1 MINUTE HOLDS)
KEEP KNEES AT 90 DEGREE ANGLE. KEEP STOMACH TIGHT.
1 MINUTE REST BETWEEN SETS.
#DNFSSCALFRAISE
#DNFDBSQUATS
#DNFSUMOSQUAT
#DNFWALKINGLUNGES
#DNFBWLEGEXTENSION
#DNFRBKICKBACKS
#DNFWALLSIT
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AT HOME 8 WEEK BOOTY GUIDE
WEEK 8 EXERCISES DAY 2
(HAMSTRINGS/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
DB LYING LEG CURLS
4x 12-15
15-20 POUND DUMBBELL. SLOW AND CONTROLLED.
30 SECONDS BETWEEN SETS.
SLIDING LEG CURLS (USE A TOWEL/SOCKS)
4x 15
BODYWEIGHT. KEEP BACK NEUTRAL, SLOW AND CONTROLLED MOVEMENTS.
30 SECONDS BETWEEN SETS.
SINGLE LEG ROMANIAN DEADLIFTS
4x 15 (PER LEG)
DUMBBELLS SHOULD BE BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS. NO WAIT TIME WHEN SWITCHING LEGS.
SLIDING REVERSE LUNGES
4x 12 (PER LEG)
USE BODY WEIGHT.
30 SECONDS BETWEEN SETS.
RB FROG PUMPS
3x 20
PLACE DUMBBELL ON PELVIS.
30 SECONDS BETWEEN SETS.
RB GLUTE KICKBACKS
4x12 (PER LEG)
DO THESE SLOW AND CONTROLLED, SQUEEZE AT TOP.
30 SECONDS BETWEEN SETS. NO WAIT TIME WHILE SWITCHING LEGS).
#DNFDBLYINGLEGCURL
#DNFSLIDINGLC
#DNFSINGLEGDBRDL
#DNFSLIDINGREVERSEL UNGE #DNFRBFROGPUMP #DNFRBKICKBACKS
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AT HOME 8 WEEK BOOTY GUIDE
WEEK 8 EXERCISES DAY 3
(GLUTES FOCUSED)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
JUMPING SQUATS X 2 SQUAT PULSES
4x 20 (BOTH EXERCISES COUNT AS 1 REP)
BODY WEIGHT.
35 SECONDS BETWEEN SETS.
3x 12 (PER LEG)
USE TWO DUMBBELLS (1 IN EACH HAND)
30 SECONDS BETWEEN SETS.
RB SUPINE HIP ABDUCTIONS
60 REPS (20 IN EACH POSITION) **SEE VIDEO**
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
2 #DNFMONSTERWALKS
MONSTER WALKS
30 SECONDS (DO AS MANY REPS AS POSSIBLE)
HOLD KETTLEBELL
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
RB LATERAL WALKS 3#DNFRBLATERALWALKS
30 SECONDS (DO AS MANY REPS AS POSSIBLE)
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
RB GLUTE BRIDGES 4 #DNFRBGLUTEBRIDGE
30 REPS
USE A BAND WITH MEDIUM RESISTANCE. HOLD DB OVER PELVIS.
TAKE A 1.5 MINUTE BREAK THEN BEGIN CIRCUIT FROM STEP 1 ALL OVER.
#DNFJUMPSQUATXPULS E
STATIONARY LUNGES
#DNFSTATIONARYLUNG ES REMAINING WORKOUTS ARE A CIRCUIT
1
#DNFSUPINEHA
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GO BACK TO #1 AND START ALL OVER. REPEAT TWICE.
AT HOME 8 WEEK BOOTY GUIDE
YOU HAVE COMPLETED THE GUIDE! TAKE BEFORE AND AFTER PHOTOS!
I WANT TO THANK YOU FOR PURCHASING MY GUIDE AND COMPLETING IT! PLEASE SHARE YOUR RESULTS AS YOU MAY BE THE REASON TO INSPIRE SOMEONE ELSE’S JOURNEY! YOU CAN USE THE HASHTAG #DNFHOME🍑GUIDE TO SHARE YOUR RESULTS OR EMAIL [email protected] WITH PROGRESS PHOTOS!
-DARIHANA
DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
DISCLAIMER We strongly advise that you consult with your physician before beginning this workout program, as not all exercises are suitable for different individuals and levels of fitness. This program was built for healthy individuals with a solid baseline of fitness. Darihana Nova has no medical experience or title and cannot suggest which exercises or workouts that will work for a specific individual. This program is for educational purposes only and should not be used as a substitute for professional medical advice. You should understand that when you are involved in any exercise or workout program, there is the possibility of physical injury. If you engage in this exercise or workout program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Darihana Nova from any and all claims or causes of action, known or unknown, arising out of Darihana Nova’s negligence. DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
NUTRITIONAL GUIDE How to track macros to meet your goals.
HOW DOES NUTRITION AFFECT YOU? When embarking on a fitness journey nutrition plays one of the largest roles. The first step towards determining your nutrition would be to figure out what is your “body type”.
ECTOMORPH
Lean, difficulty gaining muscle. Gains little fat mass.
To your right hand side you’ll find a chart with the 3 main body types; Ectomorph, Mesomorph and Endomorph. Besides what your body type may be, other metabolism or hormonal issues may impact the way your body reacts to food. I highly recommend to always get a check-up with your doctor to make sure you are not suffering from any metabolic or hormonal issue that can stop your personal fitness goals.
MESOMORPH
Muscular, well built. Fast metabolism gains muscle easily, loses fat easily.
WHAT ARE MACRONUTRIENTS? This word you hear all over just means one thing; its a category of “nutrients”. The three macronutrients all have their own specific roles and functions in the body and supply us with calories or energy. For this reason, the body requires these nutrients in relatively large amounts to grow, develop, repair and feel good!
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ENDOMORPH
Bigger, high body fat, stores fat easily. Building muscle may not be hard.
AT HOME 8 WEEK BOOTY GUIDE
WHAT ARE MACROS? .
1
2
3
CARBOHYDRATES
PROTEIN
FATS
Carbohydrates are comprised of small chains of sugar which the digestive body breaks down into glucose to use as the body’s primarily energy source.
Protein is essential for repairing and regenerating body tissues and cells, a healthy functioning immune system and manufacturing hormones.
Fats are an essential part of a healthy diet. They improve brain development, overall cell functioning, protect the body’s organs and help you absorb vitamins.
CARBS are essential to give you ENERGY. Once you digest carbohydrates your body will convert them into glycogen. Glycogen is what your muscles use as a form of energy to perform. So what happens when you don’t eat enough carbs? Less glycogen = less energy to exercise. Eat too many carbs? Excess glycogen = gets turned into stored fat. Carbs are essential and will yield great results when you eat them according to your body’s needs! It is important to have a high carb meal prior to exercise to give your muscles the energy needed to perform their BEST! PROTEIN is essential for muscle tissue growth and repair. Under “stress” (exercise) your muscles tear and thus you need to intake high protein meals after your workouts to help with new tissue growth and to repair the “damaged” muscles. I recommend eating a meal high in protein 15-30 minutes after a workout. FATS help with brain development and normal hormone function. For women, we need to keep a stable fat intake because our body fat composition determines our monthly cycle, fertility, skin issues and overall hormones. They are IMPORTANT, and you wont get “fat” if you eat them accordingly. WATER is highly important. You should consume HALF of your body weight (POUNDS) in ounces. So a person weighing 150 pounds should consume 75 oz of water daily.
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AT HOME 8 WEEK BOOTY GUIDE
CALCULATING MACROS Steps to calculate your macros.
STEP 1: Know the properties that these three macronutrients have as far as calories: 1 gram of carbs = 4 calories 1 gram of protein = 4 calories 1 gram of fat = 9 calories STEP 2: Take your current body weight IN POUNDS and multiply it by between 12-14 (WHICHEVER APPLIES TO YOUR LIFESTYLE) 12= NOT VERY ACTIVE. (DESK JOB/NO EXERCISE) 13=SOMEWHAT ACTIVE, REGULAR EXERCISE (CASHIER) 14=VERY ACTIVE, REGULARLY EXERCISE, PHYSICALLY DEMANDING JOB (CONSTRUCTION WORKER). EXAMPLE: I weigh 150 lbs. I am 14 (VERY ACTIVE) *IF YOU ARE USING THE 6 WEEK GYM BOOTY GUIDE 14 IS YOUR NUMBER *IF YOU ARE USING THE 4 OR 8 WEEK AT HOME BOOTY GUIDE 13 IS YOUR NUMBER
150 LBS X 14 = 2,100 CALORIES. This is my calorie intake to MAINTAIN my current weight. DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
CALCULATING MACROS Steps to calculate your macros.
STEP 3: Decide if you want to GAIN muscle mass and fat or if you want to LOSE fat and gain muscle tone. HOW DO YOU DECIDE WHAT TO DO? If you want to get “thick” and grow your booty and gain both more fat & muscle. This would be recommended for someone who is thin and wants to gain weight overall. You will calculate your macros for WEIGHT GAIN. If you want to lose fat while gaining muscle and lift/make your booty rounder not necessarily bigger and tone your legs, you will calculate your macros for WEIGHT LOSS. STEP 4: Calculate your macros! TO GAIN…If you want to gain weight add 300 calories to your “maintenance” calorie amount. Eventually as weeks pass by (2-3 weeks) you can add 100 extra calories per week. I recommend this so that you don’t overwhelm yourself with food and so that you don’t gain a lot of fat while trying to gain muscle. EXAMPLE: If I wanted t gain… 2,100 + 300 = 2,400 would be my calorie intake daily. DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
CALCULATING MACROS Steps to calculate your macros.
TO LOSE… If you want to lose weight drop your calorie intake by 300 calories for steady weight loss. For a more aggressive approach you’d drop it by 500 calories. You can also pick a number in between and decrease it by that amount. (I don’t recommend less than 1,600 calories per day!) EXAMPLE: If I wanted to lose… 2,100 - 300 = 1,800 would be my calorie intake daily. STEP 5: Calculate your protein intake. Women who are lifting weights should take on “average” 1 gram of protein per pound of body weight. If you are a person who weighs over 180 pounds doing this may not work since consuming a lot of protein can lead to fat gain and it may be to much for your body to breakdown. So if this is your case you can opt for 0.75 to 0.85 grams of protein per pound of body weight. In my case I would consume 150 grams of protein since I weigh 150 pounds. So how many calories of protein would I consume? Remember 1 gram of protein equals 4 calories. So 150 grams x 4 calories is 600 calories. EXAMPLE: Your body weight in pounds x 1 gram (if you are under 180 lbs) =
DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
CALCULATING MACROS Steps to calculate your macros.
STEP 6: Calculate your fat intake. The recommended fat intake for women ranges between 25-35 % of their daily calorie intake. I recommend opting for 25% of your calorie intake to come from fats. Fat helps regulate hormones and brain function so it is essential in your diet, and no consuming fat wont make you “fat” when consumed moderately. In my case I am supposed to consume 2,100 calories daily, so to figure out how many grams/calories of fats to eat I would multiply 2,100 by .25 (represents %.) and the amount this equals to is the amount of calories I should intake from fats. 2,100 calories x .25 = 525 calories So remember: Your daily calorie intake x .25 = Fat calorie intake Then you would move onto determine how many grams of fat to consume by dividing the calorie amount (525 for me) by 9, since 1 gram of fat = 9 calories. Example: 525 calories / 9 calories = 58.33 grams (round to nearest whole number) so 58 g of fat is what I would consume daily. Final Formula: Your cal intake x .25 = Fat calorie intake / 9 cals = fat intake in grams
DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
CALCULATING MACROS Steps to calculate your macros.
STEP 7: Calculate your carb intake. Carbs are essential in your diet, they supply your body with energy and fuel your muscles to allow you to lift. Low carb diets will slow down your progress when gaining muscle is a priority, so consuming carbs moderately is the best option in my opinion. To determine your carb intake you will subtract from your original calorie intake goal the calories consumed from fats and protein, the amount of calories remaining is the amount of carbs you should intake. In my case that would be 2,100 goal cals - 600 cals (protein ) - 525 cals (fat) = 975 calories worth of carbs would be my carb intake & to determine the amount in grams I would divide 975 calories / 4 calories (since 1 gram of carbs = 4 cals). Leaving me with 975 / 4 = 244 grams of carbs when rounded. So remember: To calculate your carb intake you need to figure out the amount of fats and protein you are consuming first, the remainder is carbs.
Final Formula: Entire calorie intake - Fat cals. Protein cals. = Carb cals / 4 cals = Carbs in grams DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
FOODS TO AIM FOR Healthy food options to meet your goals.
FATS
PROTEIN
‣ AVOCADO ‣ AVOCADO OIL ‣ NUTS ‣ NUT BUTTERS ‣ OLIVES ‣ OLIVE OIL ‣ SUNFLOWER OIL ‣ CANOLA OIL ‣ FLAX SEED OIL
ANIMAL ‣ ‣ ‣ ‣ ‣ ‣ ‣ ‣
‣ FLAX SEEDS ‣ PLANT BASED BUTTERS ‣ ‣ ‣ FULL FAT DAIRY ‣ PRODUCTS LIKE BUTTER, ‣ MAYONNAISE, CREAM ‣ CHEESE AND SO ON I ‣ WOULD HIGHLY ‣ RECOMMEND TO STAY ‣ AWAY FROM! ‣
TURKEY BACON SALMON CHICKEN BREAST LEAN GROUND TURKEY LEAN GROUDN CHICKEN BREAST SHRIMP TILAPIA EGG WHITES PLANT TEMPEH TOFU SEITAN NUTS NUT BUTTERS EDAMAME BEANS LENTILS HEMP SEEDS CHIA SEEDS
CARBOHYDRATES ‣ OATMEAL (OATS) ‣ WHOLE GRAINS ‣ WHOLE WHEAT PASTAS ‣ BROWN RICE ‣ BEANS ‣ CORN ‣ COUSCOUS ‣ QUINOA ‣ SQUASH ‣ POTATOES (ALL KINDS) ‣ YAMS ‣ BANANAS ‣ STRAWBERRIES ‣ PLANTAINS ‣ LENTILS ‣ VEGETABLES ALSO COUNT! ‣ BROCOLLI ‣ COLIFLOWER ‣ ASPARAGUS
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THERE ARE MANY OTHER ‣ CARROTS OPTIONS OUT THERE, ‣ MUSHROOMS THE LESS PROCESSED ‣ SPINACH THE PROTEIN SOURCE IS ‣ TOMATOES THE BETTER! AT HOME 8 WEEK BOOTY GUIDE ‣ ANY OTHER KINDS OF FRUITS.
READING NUTRITION LABELS How to read and understand nutrition labels.
There are two sections to the nutrition information on food labels: the Nutrient Information and the Ingredient List. It’s important to note that the nutrient amounts listed on a nutrition label indicate the amount in 1 serving, not the total amount in the container (unless specified). To determine the total calories in the whole package, multiply the calories per serving by the total number of servings. The percent daily values (DV’s) listed on the nutrition facts panel help you determine how much of a nutrient the product provides in one serving based on a suggested total daily intake. The DV percentage represents the amount of each nutrient one should have in a day based on a 2000-calorie diet. DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
SUPPLEMENTS
Recommended supplements.
BCAA’S BCAA’s are a must have supplement. When you choose to add supplements into your diet you should choose branched-chain amino acids (BCAA’s) which will support your immune system. Whenever you are weight training, lifting heavy or doing a high intensity workout your body is under a large amount of stress. Sometimes the body is unable to tolerate these stress levels which will result to illness and no muscle recovery. This essential amino acid cannot be produced by our bodies meaning we have to consume it directly. BCAAs are not only necessary as building blocks of protein for muscle growth and repair. They have multiple properties that enhance these growth processes well above and beyond normal amino acids. (Consume during your workout) L-GLUTAMINE L-Glutamine is the most common amino acid found in our muscles (60%). Studies have shown that L-Glutamine supplementation can minimise breakdown of muscle and improve protein metabolism. During an intense workout, Glutamine levels are weakened in your body which decreases strength and recovery. It could take up to 5-6 days for Glutamine levels to increase back to normal. Glutamine helps maintain hydration, healing process and cell volume. Studies have shown that Glutamine is linked to protein synthesis which prevents your muscles from being “eaten up”. It can also help the production of growth hormones and serves as a boost to your immune system. (Consume anytime of the day) .
Keep in mind, supplements DO NOT make you look amazing on their own. You have to do the work, and you can see changes without using them! You shouldn’t feel the need to rely on them, FOOD is FUEL.
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AT HOME 8 WEEK BOOTY GUIDE
SUMMARY: Now that you have calculated your protein, fat and carb intake how can you find out how much you are really eating? By measuring and weighing it! To track macros you will need a food scale, nothing too fancy just something you can measure grams/ounces. I have found a large variety of inexpensive ones in places like Amazon.com. You should also invest in measuring cups / spoons. Most of the nutritional info of items that are packaged are on the labels, so all you’d have to do is look at this information and measure your portions and track your macros. Eating an item with no nutrition label like fruits? SEARCH FOR IT ONLINE! Just a click away on your phone or computer you can easily google things like (granny smith apple nutrition info) and you’ll have the information at the palms of your hands. When choosing foods that you perhaps did not prepare your self, less is better! Less sauce, less oil, try baked instead of fried, opt for more vegetables and even ask for your food to be given in separate containers so you can weigh it at home or even at your dorm and measure out your portions. Once you already know the nutritional info of the foods you are eating you can use a variety of apps to log your intake. There is Lifesum which even allows you to scan item barcodes and enter just the portion and does the calculations for you, or Myfitnesspal. If your goals are fat loss remember you need to be on a calorie deficit, and as you shed weight your macros will need to be recalculated and adjusted. If your goals are weight gain you need to be on a calorie surplus, and as you gain weight your macros will have to be adjusted. Lastly I recommend that you begin to not necessarily weigh yourself daily, instead try to do so every 2 weeks or so. Instead focus in taking progress photos or how your clothing is fitting. Adjust your macros slowly and steadily to see healthy long term gains. Thank you for purchasing my guide and please let me know your feedback by emailing [email protected]! DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
TRACKING PROGRESS How to track your progress.
HOW DO I TAKE PROGRESS PICS? Wear minimal clothing. In order to track your body, you will need to capture your body as it comes and as it will change. Recommended clothing would be a sports bra and shorts. Take your progress pictures hands free. Keep your phone/camera in a stable place and set a timer on it or get someone to take the pics for you. Weigh yourself at the start and then do so every other week. Make sure the lighting is clear and bright. Do not pose, keep your body relaxed in your very first picture. After a couple of weeks, you can pose/flex to show off your results! Take pictures every 2 weeks in the same lighting, room, and time. PLEASE SHARE YOUR RESULTS WITH ME! YOU CAN USE THE HASHTAG #DNFGIRLS TO SHARE YOUR RESULTS ON INSTA! YOU CAN ALSO EMAIL [email protected] WITH RESULTS OR QUESTIONS.
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AT HOME 8 WEEK BOOTY GUIDE
COMMON QUESTIONS Routine Layout, Videos & Equipment.
YOUR ROUTINE WILL CHANGE EVERY WEEK. AS THE WEEKS PASS BY I ENCOURAGE YOU TO TRY HARDER AND HARDER TO COMPLETE ALL REPETITIONS AND SETS AND TO ADD MORE WEIGHT/RESISTANCE. EXERCISES MAY GET A BIT HARDER AND COMPLEX, BUT YOU CAN DO THEM! YOUR WORKOUTS ARE MEANT TO BE COMPLETED IN THE SAME ORDER THEY ARE STATED FOR THE AMOUNT OF REPS STATED. WORK YOUR BEST AND RESULTS WILL COME! TRY TO TRACK YOUR MACROS FOR BEST RESULTS, SINCE NUTRITION IS KEY!
VIDEOS: TO ACCESS VIDEOS OF THE ROUTINES VISIT DARIHANANOVA.COM CLICK ON THE VIDEOS TAB AND ENTER THE PASSWORD 6WKBTYGD OR ADD @DNFWORKOUTVIDEOS ON INSTAGRAM AND USE THE HASHTAGS TO EASILY ACCESS VIDEOS. WHAT YOU NEED TO USE THIS GUIDE: 1.
A YOGA MAT.
2.
TWO DUMBBELLS (10-20 LBS ) **YOU CAN USE HEAVIER WEIGHTS**
3.
KETTLEBELL (15-20 LBS) **YOU CAN USE HEAVIER WEIGHTS**
4.
LOOP RESISTANCE BANDS
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AT HOME 8 WEEK BOOTY GUIDE
PRIOR TO EXERCISES YOU CAN PERFORM A SMALL 5-10 MINUTE WARM UP PRIOR TO THESE. A LIGHT JOG/ WALK, OR JUMPING ROPE SHOULD WORK JUST FINE. I DO NOT RECOMMEND DOING CARDIO ON THE DAYS YOU’RE USING THE GUIDE. INSTEAD TRY TO DO CARDIO ON YOUR NON-LEG DAYS AT THE END OF YOUR WORKOUTS. AFTER WARMING UP FOR 5-10 MINUTES YOU WILL JUMP INTO GLUTE ACTIVATION EXERCISES MENTIONED BELOW.
ACTIVATION YOU WILL ACTIVATE AFTER YOUR QUICK WARM UPS USING RESISTANCE BANDS EVERY TIME BEFORE A WORKOUT. YOU CAN OPT FOR TWO OUT OF THESE ACTIVATION EXERCISES WHICH YOU WILL FOLLOW FOR 2 SETS OF 25 SECONDS PER EXERCISE. 1) CLAMS 2)LATERAL BANDED WALKS 3)BANDED KICKBACKS
ROUTINE LAYOUT YOUR ROUTINE WILL CHANGE EVERY WEEK. AS THE WEEKS PASS BY I ENCOURAGE YOU TO TRY HARDER AND HARDER TO COMPLETE ALL REPETITIONS AND SETS. EXERCISES MAY GET A BIT HARDER AND COMPLEX, BUT YOU CAN DO THEM!
VIDEOS: TO ACCESS VIDEOS OF THE ROUTINES VISIT DARIHANANOVA.COM CLICK ON THE VIDEOS TAB AND ENTER THE PASSWORD 6WKBTYGD OR ADD @DNFWORKOUTVIDEOS ON INSTAGRAM AND USE THE HASHTAGS TO EASILY ACCESS VIDEOS. DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
COMMON QUESTIONS HOW MUCH WEIGHT SHOULD I USE? The weight you use will always vary! I can’t tell you the specific amount of weight you should use while exercising because everyone has a different resistance level. Using the word challenging means whatever heavy is to YOU. *MAXIMUM WEIGHT POSSIBLE WITHOUT AFFECTING FORM*
As time progresses you will become stronger, thus you will need to increase the weight you are using. You should always push yourself even if it is by increasing weight 2.5 pounds weekly. If on your first week your heaviest squat was 25lbs total, your second week you should aim to squat 27.5-30lbs. *MEDIUM WEIGHT, HALF OF THE HEAVIEST YOU CAN LIFT*
Below are some abbreviations found on your exercise chart and an explanation of what they mean. DROP SET: It is essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. EACH DROPSET IS CONSIDERED ONE SET! SUPERSET: Doing two or more exercises one after the other with minimal to no rest in between.
DB: Dumbbell BB: Barbell X: Superset RB: Resistance Band *REST PERIOD WE’LL BE INDICATED IN CHART*
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AT HOME 8 WEEK BOOTY GUIDE
WEEK 1 EXERCISES DAY 1
(HAMSTRINGS/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
DB ROMANIAN DEADLIFTS
4x 12-15
DUMBELLS SHOULD BE 45 SECONDS BETWEEN BETWEEN 15-20 LBS. SETS.
LEG CURLS WITH RB #DNFRBLC
4x 12 (PER LEG)
IF YOU HAVE MULTIPLE 45 SECONDS BETWEEN RESISTANCE BANDS SETS. PICK ONE THAT IS CHALLENGING!
DB LYING LEG CURLS
4x 12
USE 1 15LB DUMBBELL 30 SECONDS BETWEEN (SLOW AND SETS. CONTROLLED) TUCK HIPS IN!
STANDING KICKBACKS WITH RB
4x 12 (PER LEG)
USE BODY WEIGHT 30 SECONDS BETWEEN AND FOCUS ON SETS. TUCKING YOUR PELVIS IN.
GLUTE BRIDGES
3x 15
FROG PUMPS
3x 15
#DNFDBRDL
#DNFDBLYINGLEGCURL
#DNFRBKICKBACKS
#DNFRBGLUTEBRIDGE
#DNFRBFROGPUMP
BACK BOWS #DNFBACKBOWS
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3x 12
RECOMMENDED WEIGHT/TIPS
BODYWEIGHT. FOCUS ON THE SQUEEZE!
REST TIME
30 SECONDS BETWEEN SETS.
FOCUS ON SQUEEZING 30 SECONDS BETWEEN UP AS HARD AS SETS. POSSIBLE. BODY WEIGHT. KEEP HIPS PRESSED DOWN.
30 SECONDS BETWEEN SETS.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 1 EXERCISES DAY 2
(QUADS/CALVES/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
STANDING CALF RAISES
4x 12-15 (STRAIGHT)
BODY WEIGHT.
30 SECONDS BETWEEN SETS.
#DNFSCALFRAISE
DB SQUATS
4x 15
SUMO SQUATS
4x 15
USE KETTLEBELL BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
USE BODY WEIGHT.
#DNFWALKINGLUNGES
4x 12 (PER LEG)
30 SECONDS BETWEEN SETS.
KNEELING SQUATS
3x 15
USE BODY WEIGHT AND FOCUS ON KEEPING BACK STRAIGHT.
30 SECONDS BETWEEN SETS.
RB GLUTE KICKBACKS #DNFRBKICKBACKS
4x12 (PER LEG)
DO THESE SLOW AND CONTROLLED, SQUEEZE AT TOP.
30 SECONDS BETWEEN SETS. NO WAIT TIME WHILE SWITCHING LEGS).
RB WALLSIT
2x (30 SECOND HOLDS)
KEEP KNEES AT 90 DEGREE ANGLE. KEEP STOMACH TIGHT.
1 MINUTE REST BETWEEN SETS.
#DNFDBSQUATS
#DNFSUMOSQUAT
WALKING LUNGES
#DNFKNEELINGSQUAT
#DNFWALLSIT
DARIHANA NOVA FITNESS
SQUEEZE AT THE TOP. 45 SECONDS BETWEEN USE 15 LBS SETS. DUMBBELLS OVER THE SHOULDERS.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 1 EXERCISES DAY 3
(GLUTES FOCUSED) \
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
KETTLEBELL SWINGS
4x 12
20 LB KETTLEBELL. SQUEEZE GLUTES AT TOP OF EXERCISE!
45 SECONDS -1 MINUTE BETWEEN SETS.
4x 15
15-20 LBS (KETTLEBELL MAY BE EASIER! KEEP WEIGHT CLOSE TO TORSO.
45 SECONDS BETWEEN SETS.
RB GLUTE KICKBACKS
12 REPS PER LEG.
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
RB FIRE HYDRANTS
10 REPS PER LEG.
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
RB GLUTE BRIDGES
20 REPS.
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
RB SUPINE HIP ABDUCTIONS
60 REPS (20 IN EACH POSITION) **SEE VIDEO**
USE A BAND WITH MEDIUM RESISTANCE.
TAKE A 2 MINUTE BREAK THEN BEGIN CIRCUIT FROM STEP 1 ALL OVER.
#DNFKBSWINGS
GOBBLET SQUAT #DNFGOBBLETSQUAT REMAINING WORKOUTS ARE A CIRCUIT (NO BREAK!)
1
#DNFRBGLUTEKICKBAC KS
#DNFRBFIREHYDRANTS
2
#DNFRBGLUTEBRIDGE
3 4
#DNFSUPINEHA
DARIHANA NOVA FITNESS
GO BACK TO #1 AND START ALL OVER. REPEAT TWICE.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 2 EXERCISES DAY 1
(HAMSTRINGS/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
DB ROMANIAN DEADLIFTS
4x 15
DUMBELLS SHOULD BE 30 SECONDS BETWEEN BETWEEN 15-20 LBS. SETS.
LEG CURLS WITH RB #DNFRBLC
4x 15 (PER LEG)
IF YOU HAVE MULTIPLE 30 SECONDS BETWEEN RESISTANCE BANDS SETS. PICK ONE THAT IS CHALLENGING!
DB LYING LEG CURLS
4x 15
USE 1 15LB DUMBBELL 30 SECONDS BETWEEN (SLOW AND SETS. CONTROLLED) TUCK HIPS IN!
STANDING KICKBACKS WITH RB
4x 12 (PER LEG)
USE BODY WEIGHT 30 SECONDS BETWEEN AND FOCUS ON SETS. TUCKING YOUR PELVIS IN.
RB GLUTE BRIDGES INTO ABDUCTIONS
4x12
USE A DUMBBELL 15-20 30 SECONDS BETWEEN LBS. FOCUS ON THE SETS. SQUEEZE!
RB FROG PUMPS
3x 15
FOCUS ON SQUEEZING 30 SECONDS BETWEEN UP AS HARD AS SETS. POSSIBLE.
BACK BOWS
3x 20 SECOND HOLDS.
#DNFDBRDL
#DNFDBLYINGLEGCURL
#DNFRBKICKBACKS
#DNFRBGLUTEBRIDGEX ABDUCTION #DNFRBFROGPUMP
#DNFBACKBOWS
DARIHANA NOVA FITNESS
RECOMMENDED WEIGHT/TIPS
BODY WEIGHT. KEEP HIPS PRESSED DOWN.
REST TIME
30 SECONDS BETWEEN SETS.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 2 EXERCISES DAY 2
(QUADS/CALVES/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
STANDING CALF RAISES (IN, OUT, STRAIGHT) #DNFINSCALFRAISE
4x 21 (7 IN, 7 OUT, 7 STRAIGHT) NO REST IN BETWEEN
BODY WEIGHT. 30 SECONDS BETWEEN FOCUS ON SHOOTING SETS. UP AND HOLDING THE CONTRACTION!
DB SQUATS
4x 15
SQUEEZE AT THE TOP. 30 SECONDS BETWEEN USE 15 LBS SETS. DUMBBELLS OVER THE SHOULDERS.
SUMO SQUATS
4x 15
USE KETTLEBELL 15-20 30 SECONDS BETWEEN LBS. SETS.
WALKING LUNGES
#DNFWALKINGLUNGES
4x 12 (PER LEG)
USE BODY WEIGHT 30 SECONDS BETWEEN AND FOCUS ON SETS. TUCKING YOUR PELVIS IN.
KNEELING SQUATS
3x 15
HOLD A DUMBBELL. SQUEEZE GLUTES AT TOP.
30 SECONDS BETWEEN SETS.
4x12 (PER LEG)
DO THESE SLOW AND CONTROLLED, SQUEEZE AT TOP.
30 SECONDS BETWEEN SETS. NO WAIT TIME WHILE SWITCHING LEGS).
2x (45 SECOND HOLDS)
KEEP KNEES AT 90 DEGREE ANGLE. KEEP STOMACH TIGHT.
1 MINUTE REST BETWEEN SETS.
#DNFDBSQUATS
#DNFSUMOSQUAT
#DNFKNEELINGSQUAT
RB GLUTE KICKBACKS #DNFRBGLUTEKICKBAC KS
RB WALLSIT
#DNFWALLSIT
DARIHANA NOVA FITNESS
RECOMMENDED WEIGHT/TIPS
REST TIME
AT HOME 8 WEEK BOOTY GUIDE
WEEK 2 EXERCISES DAY 3
(GLUTES FOCUSED)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE EXERCISE
SETS AND REPS SETS AND REPS
RECOMMENDED RECOMMENDED WEIGHT/TIPS WEIGHT/TIPS
REST TIME REST TIME
KETTLEBELL SWINGS KETTLEBELL SWINGS
4x 12 4x 12
20 LB KETTLEBELL. 20 LB KETTLEBELL SQUEEZE GLUTES AT TOP OF EXERCISE!
45 SECONDS -1 45 SECONDS BETWEEN MINUTE BETWEEN SETS. SETS.
GOBBLET GOBBLET SQUAT SQUAT
4x 4x 15 15
15-20 15-20 LBS LBS (KETTLEBELL (KETTLEBELL MAY MAY BE BE EASIER! KEEP WEIGHT EASIER! KEEP WEIGHT CLOSE CLOSE TO TO TORSO. TORSO.
30 45 SECONDS SECONDS BETWEEN BETWEEN SETS. SETS.
RB RB GLUTE GLUTE KICKBACKS KICKBACKS
15 15 REPS REPS PER PER LEG. LEG.
USE USE A A BAND BAND WITH WITH MEDIUM RESISTANCE. MEDIUM RESISTANCE.
NO NO BREAK, BREAK, MOVE MOVE ONTO EXERCISE ONTO EXERCISE BELOW BELOW IMMEDIATELY. IMMEDIATELY.
BANDED DUCK WALKS RB DUCK WALKS
10 REPS 10 REPS PER LEG.
USE A BAND WITH USE A BAND WITH MEDIUM RESISTANCE. MEDIUM RESISTANCE.
NO BREAK, MOVE NO BREAK, MOVE ONTO EXERCISE ONTO EXERCISE BELOW IMMEDIATELY. BELOW IMMEDIATELY.
BANDED GLUTE RB GLUTE BRIDGES BRIDGE
20 REPS. 20 REPS.
USE A BAND WITH USE A BAND WITH MEDIUM RESISTANCE. MEDIUM HOLD DB RESISTANCE. OVER PELVIS.
NO BREAK, MOVE NO BREAK, MOVE ONTO EXERCISE ONTO EXERCISE BELOW IMMEDIATELY. BELOW IMMEDIATELY.
SUPINE HIP RB SUPINE HIP ABDUCTIONS ABDUCTIONS
60 REPS 60 REPS (20 IN EACH POSITION) (20 IN EACH POSITION) **SEE VIDEO** **SEE VIDEO**
USE A BAND WITH USE A BAND WITH MEDIUM RESISTANCE. MEDIUM RESISTANCE.
TAKE A 1.5 MINUTE TAKE ATHEN 1.5 MINUTE BREAK BEGIN BREAK THEN CIRCUIT FROMBEGIN STEP 1 CIRCUIT ALLFROM OVER.STEP 1 ALL OVER.
#DNFKBSWINGS #DNFKBSWINGS
#DNFGOBLETSQUAT #DNFGOBBLETSQUAT REMAINING WORKOUTS ARE A CIRCUIT (NO BREAK!)
1
#DNFRBKICKBACKS #DNFRBGLUTEKICKBAC KS
2
#DNFRBDUCKWALKS
#DNFRBGLUTEBRIDGE
3 4
#DNFSUPINEHA
DARIHANA NOVA FITNESS
GO BACK TO #1 AND START ALL OVER. REPEAT TWICE.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 3 EXERCISES DAY 1
(HAMSTRINGS/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
DB ROMANIAN DEADLIFTS X SQUAT
4x 12 (THIS IS A SUPERSET! BOTH EXERCISES COUNT AS 1 REP)
DUMBBELLS SHOULD BE BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
KETTLEBELL SWINGS X DEADLIFT #DNFKBSWINGSXDL
3x 15 (THIS IS A SUPERSET! BOTH EXERCISES COUNT AS 1 REP)
15-20 LBS.
30 SECONDS BETWEEN SETS.
DB LYING LEG CURLS
4x 15
#DNFDBRDLSXSQUAT
#DNFDBLYINGLEGCURL
STANDING KICKBACKS WITH RB
USE 1 15LB DUMBBELL 30 SECONDS BETWEEN (SLOW AND SETS. CONTROLLED) TUCK HIPS IN!
4x 15 PER LEG
BODYWEIGHT, DON’T ARCH YOUR BACK. HOLD ONTO WALL FOR SUPPORT.
30 SECONDS BETWEEN SETS.
GLUTE BRIDGES
3x 20 (3 SECOND HOLDS AT TOP!)
BODYWEIGHT. FOCUS ON THE SQUEEZE!
30 SECONDS BETWEEN SETS.
LEG CURLS WITH RB
4x 15 (PER LEG)
#DNFRBKICKBACKS
#DNFGLUTEBRIDGE
#DNFRBLC
DARIHANA NOVA FITNESS
IF YOU HAVE MULTIPLE 30 SECONDS BETWEEN RESISTANCE BANDS SETS. PICK ONE THAT IS CHALLENGING!
AT HOME 8 WEEK BOOTY GUIDE
WEEK 3 EXERCISES DAY 2
(QUADS/CALVES/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
STANDING CALF RAISES (IN, OUT, STRAIGHT) #DNFINSCALFRAISE)
4x 27 (9 IN, 9 OUT, 9 STRAIGHT) NO REST IN BETWEEN
SQUAT X TWO SQUAT PULSES
KETTLEBELL
45 SECONDS BETWEEN SETS.
#DNFSQUATXPULSE
4x 15 (BOTH EXERCISES COUNT AS 1 REP)
SUMO SQUATS
4x 15
KETTLEBELL
30 SECONDS BETWEEN SETS.
WALKING LUNGES
4x 12 (PER LEG)
HOLD 1 DUMBBELL BETWEEN BOTH HANDS
30 SECONDS BETWEEN SETS.
CURTSY LUNGES
#DNFCURTSYLUNGE
4x 12 PER LEG
USE BODY WEIGHT AND FOCUS ON KEEPING BACK STRAIGHT.
30 SECONDS BETWEEN SETS.
RB LATERAL SQUAT WALKS
3 SETS FOR 20 SECONDS.
BODYWEIGHT.
30 SECONDS BETWEEN SETS.
RB GLUTE BRIDGES INTO ABDUCTIONS
3x 15
HOLD 1 DUMBBELL OVER PELVIS
30 SECONDS BETWEEN SETS.
#DNFSUMOSQUAT
#DNFWALKINGLUNGES
#DNFRBLSQUATWALKS
RECOMMENDED WEIGHT/TIPS
REST TIME
BODY WEIGHT. 30 SECONDS BETWEEN FOCUS ON SHOOTING SETS. UP AND HOLDING THE CONTRACTION!
#DNFRBGLUTEBRIDGEX ABDUCTION DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
WEEK 3 EXERCISES DAY 3
(GLUTES FOCUSED)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
KETTLEBELL SWINGS
4x 12
20 LB KETTLEBELL
45 SECONDS BETWEEN SETS.
4x 15
15-20 LBS (KETTLEBELL MAY BE EASIER! KEEP WEIGHT CLOSE TO TORSO.
30 SECONDS BETWEEN SETS.
RB GLUTE KICKBACKS
12 REPS PER LEG.
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
RB FIRE HYDRANTS
10 REPS PER LEG.
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
20 REPS.
USE A BAND WITH MEDIUM RESISTANCE. HOLD DB OVER PELVIS.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
60 REPS (20 IN EACH POSITION) **SEE VIDEO**
USE A BAND WITH MEDIUM RESISTANCE.
TAKE A 1.5 MINUTE BREAK THEN BEGIN CIRCUIT FROM STEP 1 ALL OVER.
#DNFKBSWINGS
GOBBLET SQUAT
#DNFGOBBLETSQUAT REMAINING WORKOUTS ARE A CIRCUIT (NO BREAK!)
1 #DNFRBGLUTEKICKBAC KS #DNFRBFIREHYDRANTS
2 RB GLUTE BRIDGES #DNFRBGLUTEBRIDGE
3 RB SUPINE HIP ABDUCTIONS
4
#DNFSUPINEHA
DARIHANA NOVA FITNESS
GO BACK TO #1 AND START ALL OVER. REPEAT TWICE.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 4 EXERCISES DAY 1
(HAMSTRINGS/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
SLIDING LEG CURLS (USE A TOWEL/SOCKS)
3x 12
BODYWEIGHT. KEEP BACK NEUTRAL, SLOW AND CONTROLLED MOVEMENTS.
45 SECONDS BETWEEN SETS.
DB LYING LEG CURLS
3x12
IF YOU HAVE A HEAVIER DUMBBELL INCREASE WEIGHT USED LAST WEEK.
30 SECONDS BETWEEN SETS.
DB ROMANIAN DEADLIFTS X SQUAT
4x 15 (BOTH EXERCISES COUNT AS 1 REP)
DUMBBELLS SHOULD BE BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
RB GLUTE KICKBACKS X FIRE HYDRANTS THIS IS A SUPERSET
4x 12 (PER LEG) (BOTH EXERCISES COUNT AS 1 REP)
USE A BAND WITH MEDIUM RESISTANCE.
30 SECONDS BETWEEN SETS.
DEEP REVERSE LUNGES
4x 12 (PER LEG)
BODYWEIGHT.
30 SECONDS BETWEEN SETS.
RB FIRE HYDRANTS
3x 15 (PER LEG)
USE A RESISTANCE BAND. HOLD AT TOP.
30 SECONDS BETWEEN SETS.
#DNFSLIDINGLC
#DNFDBLYINGLEGCURL
#DNFDBRDLSXSQUAT
#DNFRBKICKBACKXHYD RANT
#DNFDREVERSELUNGE
#DNFRBFIREHYDRANTS
DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
WEEK 4 EXERCISES DAY 2
(QUADS/CALVES/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
STANDING CALF RAISES (IN, OUT, STRAIGHT) #DNFINSCALFRAISE
4x 33 (11 IN, 11 OUT, 11 STRAIGHT) NO REST IN BETWEEN
USE TWO DB. 30 SECONDS BETWEEN FOCUS ON SHOOTING SETS. UP AND HOLDING THE CONTRACTION!
DB SQUAT X CURTSY LUNGE #DNFSQUATXCURTSY LUNGE
4x 15 (BOTH EXERCISES COUNT AS 1 REP)
USE TWO DUMBBELLS 30 SECONDS BETWEEN OVER THE SHOULDERS. SETS.
SUMO SQUATS
3x 20
USE KETTLEBELL
30 SECONDS BETWEEN SETS.
DUCK WALKS
BODYWEIGHT.
#DNFDUCKWALKS
3x 20 (10 FORWARDS & 10 BACKWARDS)
45 SECONDS BETWEEN SETS.
RB LATERAL SQUAT WALKS
3 SETS FOR 30 SECONDS.
HOLD 1 15-20 LBS DUMBBELL CLOSE TO TORSO.
45 SECONDS BETWEEN SETS.
RB WALLSIT
2x (1 MINUTE HOLDS.)
KEEP KNEES AT 90 DEGREE ANGLE. KEEP STOMACH TIGHT.
30 SECONDS BETWEEN SETS.
#DNFSUMOSQUAT
#DNFRBLSQUATWALKS
#DNFWALLSIT
DARIHANA NOVA FITNESS
RECOMMENDED WEIGHT/TIPS
REST TIME
AT HOME 8 WEEK BOOTY GUIDE
WEEK 4 EXERCISES DAY 3
(GLUTES FOCUSED)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
KETTLEBELL SWINGS
4x 20
20 LBS KETTLEBELL
35 SECONDS BETWEEN SETS.
3x 15 (PER LEG)
USE TWO DUMBBELLS (1 IN EACH HAND)
30 SECONDS BETWEEN SETS.
RB SUPINE HIP ABDUCTIONS
60 REPS (20 IN EACH POSITION) **SEE VIDEO**
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
MONSTER WALKS
30 SECONDS (DO AS MANY REPS AS POSSIBLE)
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
30 SECONDS #DNFRBLATERALWALKS (DO AS MANY REPS AS POSSIBLE)
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
USE A BAND WITH MEDIUM RESISTANCE. HOLD DB OVER PELVIS.
TAKE A 1.5 MINUTE BREAK THEN BEGIN CIRCUIT FROM STEP 1 ALL OVER.
#DNFKBSWINGS
WALKING LUNGES
#DNFWALKINGLUNGES REMAINING WORKOUTS ARE A CIRCUIT (NO BREAK!)
1 2
#DNFSUPINEHA
#DNFMONSTERWALKS
RB LATERAL WALKS
3
RB GLUTE BRIDGES
#DNFRBGLUTEBRIDGE
4 DARIHANA NOVA FITNESS
30 REPS
GO BACK TO #1 AND START ALL OVER. REPEAT TWICE.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 5 EXERCISES DAY 1
(QUADS/CALVES/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
DB ROMANIAN DEADLIFTS
4x 20
DUMBELLS SHOULD BE 25 SECONDS BETWEEN 20+ LBS. SETS.
4x 20
SQUEEZE AT THE TOP. 25 SECONDS BETWEEN USE 15 LBS SETS. DUMBBELLS OVER THE SHOULDERS.
#DNFDBRDL
DB SQUATS #DNFDBSQUATS
SUMO SQUATS
4x 20
USE KETTLEBELL BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
#DNFWALKINGLUNGES
4x 15 (PER LEG)
HOLD TWO DB’S WEIGHING 15+ LBS
30 SECONDS BETWEEN SETS.
KNEELING SQUATS
3x 15
USE BODY WEIGHT AND FOCUS ON KEEPING BACK STRAIGHT.
30 SECONDS BETWEEN SETS.
#DNFSUMOSQUAT
WALKING LUNGES
#DNFKNEELINGSQUAT
STANDING CALF RAISES (IN, OUT, STRAIGHT) #DNFINSCALFRAISE
3x 36 (12 IN, 12 OUT, 12 STRAIGHT) NO REST IN BETWEEN
USE TWO DB. 30 SECONDS BETWEEN FOCUS ON SHOOTING SETS. UP AND HOLDING THE CONTRACTION!
RB WALLSIT
3x 45 SECOND HOLDS.
KEEP KNEES AT 90 DEGREE ANGLE. KEEP STOMACH TIGHT.
#DNFWALLSIT
DARIHANA NOVA FITNESS
1 MINUTE REST BETWEEN SETS.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 5 EXERCISES DAY 2
(HAMSTRINGS/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE/INSTA FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
SLIDING LEG CURLS (USE A TOWEL/SOCKS)
4x 12
BODYWEIGHT. KEEP BACK NEUTRAL, SLOW AND CONTROLLED MOVEMENTS.
35 SECONDS BETWEEN SETS.
DB LYING LEG CURLS
4x15
IF YOU HAVE A HEAVIER DUMBBELL INCREASE WEIGHT USED LAST WEEK.
30 SECONDS BETWEEN SETS.
DB ROMANIAN DEADLIFTS X SQUAT
DUMBBELLS SHOULD BE BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
#DNFDBRDLSXSQUAT
4x 15 (BOTH EXERCISES COUNT AS 1 REP)
REVERSE LUNGES X CURTSY LUNGE #DNFREVERSELUNGE XCURTSY
4x 12 (PER LEG) (BOTH EXERCISES COUNT AS 1 REP)
HOLD 1 DB BETWEEN BOTH HANDS.
30 SECONDS BETWEEN SETS.
RB GLUTE KICKBACKS X FIRE HYDRANTS THIS IS A SUPERSET
4x 12 (PER LEG) (BOTH EXERCISES COUNT AS 1 REP)
USE A BAND WITH MEDIUM RESISTANCE.
30 SECONDS BETWEEN SETS.
#DNFSLIDINGLC
#DNFDBLYINGLEGCURL
#DNFRBKICKBACKXHYD RANT
DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
WEEK 5 EXERCISES DAY 3
(GLUTES FOCUSED)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
KETTLEBELL SWINGS
4x 20
20 LBS KETTLEBELL
30 SECONDS BETWEEN SETS.
4x 15 (PER LEG)
USE TWO DUMBBELLS (1 IN EACH HAND)
30 SECONDS BETWEEN SETS.
RB SUPINE HIP ABDUCTIONS
#DNFSUPINEHA
60 REPS (20 IN EACH POSITION) **SEE VIDEO**
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
RB DUCK WALKS
30 REPS
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
45 SECONDS (DO AS MANY REPS AS POSSIBLE)
BODY WEIGHT.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
30 REPS
USE A BAND WITH MEDIUM RESISTANCE. HOLD DB OVER PELVIS.
TAKE A 2 MINUTE BREAK THEN BEGIN CIRCUIT FROM STEP 1 ALL OVER.
#DNFKBSWINGS
WALKING LUNGES
#DNFWALKINGLUNGES REMAINING WORKOUTS ARE A CIRCUIT
1 2
#DNFDUCKWALKS
3
JUMP SQUATS
#DNFJUMPSQUAT
RB GLUTE BRIDGES 4 #DNFRBGLUTEBRIDGE
DARIHANA NOVA FITNESS
GO BACK TO #1 AND START ALL OVER. REPEAT TWICE.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 6 EXERCISES DAY 1
(QUADS/CALVES/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
STANDING CALF RAISES (IN, OUT, STRAIGHT) #DNFINSCALFRAISE
3x 36 (12 IN, 12 OUT, 12 STRAIGHT) NO REST IN BETWEEN
USE TWO DB. 30 SECONDS BETWEEN FOCUS ON SHOOTING SETS. UP AND HOLDING THE CONTRACTION!
DB SQUAT INTO SIDE LEG RAISE
4x 15
SQUEEZE AT THE TOP. 30 SECONDS BETWEEN USE 15 LBS SETS. DUMBBELLS OVER THE SHOULDERS.
SUMO SQUATS
4x 15
USE KETTLEBELL BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
USE BODY WEIGHT.
#DNFWALKINGLUNGES
4x 15 (PER LEG)
30 SECONDS BETWEEN SETS.
REVERSE LUNGES X CURTSY LUNGE #DNFREVERSELUNGE XCURTSY
4x 15 (PER LEG) (BOTH EXERCISES COUNT AS 1 REP)
HOLD 1 DB BETWEEN BOTH HANDS.
30 SECONDS BETWEEN SETS.
RB GLUTE KICKBACKS
4x 15 (PER LEG)
DO THESE SLOW AND CONTROLLED, SQUEEZE AT TOP.
30 SECONDS BETWEEN SETS. NO WAIT TIME WHILE SWITCHING LEGS).
#DNFDBSQUATLEGRAIS E
#DNFSUMOSQUAT
WALKING LUNGES
#DNFRBGLUTEKICKBAC KS
DARIHANA NOVA FITNESS
RECOMMENDED WEIGHT/TIPS
REST TIME
AT HOME 8 WEEK BOOTY GUIDE
WEEK 6 EXERCISES DAY 2
(HAMSTRINGS/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
SLIDING LEG CURLS (USE A TOWEL/SOCKS)
4x 12
BODYWEIGHT. KEEP BACK NEUTRAL, SLOW AND CONTROLLED MOVEMENTS.
30 SECONDS BETWEEN SETS.
DB ROMANIAN DEADLIFTS X SQUAT
#DNFDBRDLSXSQUAT
4x 15 (BOTH EXERCISES COUNT AS 1 REP)
DUMBBELLS SHOULD BE BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
DB LYING LEG CURLS
4x15
IF YOU HAVE A HEAVIER DUMBBELL INCREASE WEIGHT USED LAST WEEK.
30 SECONDS BETWEEN SETS.
WALKING LUNGES
4x 15 (PER LEG)
USE BODY WEIGHT.
30 SECONDS BETWEEN SETS.
RB FIRE HYDRANTS
4x 15 (PER LEG)
USE BODY WEIGHT AND FOCUS ON KEEPING BACK STRAIGHT.
30 SECONDS BETWEEN SETS.
4x 15 (PER LEG)
DO THESE SLOW AND CONTROLLED, SQUEEZE AT TOP.
30 SECONDS BETWEEN SETS. NO WAIT TIME WHILE SWITCHING LEGS).
#DNFSLIDINGLC
#DNFDBLYINGLEGCURL
#DNFWALKINGLUNGES
#DNFRBFIREHYDRANTS
RB GLUTE KICKBACKS #DNFRBKICKBACKS
DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
WEEK 6 EXERCISES DAY 3
(GLUTES FOCUSED)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
JUMP SQUAT X SIDE LEG RAISE
4x 20 (BOTH EXERCISES COUNT AS 1 REP)
HOLD TWO DBS
45 SECONDS BETWEEN SETS.
3x 15 (PER LEG)
USE TWO DUMBBELLS (1 IN EACH HAND)
30 SECONDS BETWEEN SETS.
RB SUPINE HIP ABDUCTIONS
60 REPS (20 IN EACH POSITION) **SEE VIDEO**
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
2 #DNFMONSTERWALKS
MONSTER WALKS
30 SECONDS (DO AS MANY REPS AS POSSIBLE)
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
RB HIP ABDUCTIONS 3#DNFHIPABDUCTIONS
30 SECONDS (DO AS MANY REPS AS POSSIBLE)
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
RB GLUTE BRIDGES 4 #DNFRBGLUTEBRIDGE
30 REPS
USE A BAND WITH MEDIUM RESISTANCE. HOLD DB OVER PELVIS.
TAKE A 1.5 MINUTE BREAK THEN BEGIN CIRCUIT FROM STEP 1 ALL OVER.
#DNFJUMPSQUATXLEGR AISE
WALKING LUNGES
#DNFWALKINGLUNGES REMAINING WORKOUTS ARE A CIRCUIT
1
#DNFSUPINEHA
DARIHANA NOVA FITNESS
GO BACK TO #1 AND START ALL OVER. REPEAT TWICE.
AT HOME 8 WEEK BOOTY GUIDE
WEEK 7 EXERCISES DAY 1
(QUADS/CALVES/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
MONSTER WALKS
4x 20
BODY WEIGHT. 30 SECONDS BETWEEN HOLD KETTLEBELL SETS. CLOSE TO TORSO (USE KETTLEBELL).
DB SQUATS
4x 15
SQUEEZE AT THE TOP. 45 SECONDS BETWEEN USE 15 LBS SETS. DUMBBELLS OVER THE SHOULDERS.
SUMO SQUATS
4x 15
USE KETTLEBELL BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
SPLIT SQUAT
#DNFSPLITSQUAT
4x 12 (PER LEG)
USE CHAIR/SOFA/ BENCH. BODY WEIGHT.
30 SECONDS BETWEEN SETS.
RB DUCK WALKS
3x 15
USE BODY WEIGHT AND FOCUS ON KEEPING BACK STRAIGHT. USE KETTLEBELL.
30 SECONDS BETWEEN SETS.
STANDING CALF RAISES
4x 12-15 (STRAIGHT)
HOLD TWO DBS.
30 SECONDS BETWEEN SETS.
SQUAT PULSES
3x (30 SECONDS) DO AS MANY AS YOU CAN!
KEEP TENSION ON THE GLUTES. HOLD TWO DBS OVER SHOULDERS.
1 MINUTE REST BETWEEN SETS.
#DNFMONSTERWALKS
#DNFDBSQUATS
#DNFSUMOSQUAT
#DNFDUCKWALKS
#DNFSCALFRAISE
#DNFSQUATPULSE
DARIHANA NOVA FITNESS
RECOMMENDED WEIGHT/TIPS
REST TIME
AT HOME 8 WEEK BOOTY GUIDE
WEEK 7 EXERCISES DAY 2
(HAMSTRINGS/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
SLIDING LEG CURLS (USE A TOWEL/SOCKS)
4x 20
BODYWEIGHT. KEEP BACK NEUTRAL, SLOW AND CONTROLLED MOVEMENTS.
30 SECONDS BETWEEN SETS.
DB ROMANIAN DEADLIFTS X SQUAT
#DNFDBRDLSXSQUAT
4x 15 (BOTH EXERCISES COUNT AS 1 REP)
DUMBBELLS SHOULD BE BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
DB LYING LEG CURLS
4x15
IF YOU HAVE A HEAVIER DUMBBELL INCREASE WEIGHT USED LAST WEEK.
30 SECONDS BETWEEN SETS.
SQUAT INTO SIDE LUNGE
4x 15 (BOTH EXERCISES COUNT AS 1 REP)
USE BODY WEIGHT.
30 SECONDS BETWEEN SETS.
RB FIRE HYDRANTS
4x 15-20 (PER LEG)
USE A BAND WITH MEDIUM RESISTANCE.
30 SECONDS BETWEEN SETS.
RB GLUTE KICKBACKS
4x 15 (PER LEG)
DO THESE SLOW AND CONTROLLED, SQUEEZE AT TOP.
30 SECONDS BETWEEN SETS. NO WAIT TIME WHILE SWITCHING LEGS).
#DNFSLIDINGLC
#DNFDBLYINGLEGCURL
#DNFSQUATXSIDELUNG E #DNFRBFIREHYDRANTS
#DNFRBKICKBACKS
DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
WEEK 7 EXERCISES DAY 3
(GLUTES FOCUSED)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
KETTLEBELL SWINGS
4x 20
20 LBS KETTLEBELL
35 SECONDS BETWEEN SETS.
4x 15 (PER LEG)
USE TWO DUMBBELLS (1 IN EACH HAND). TILT BODY FOWARD BUT KEEP. STRAIGHT BACK.
30 SECONDS BETWEEN SETS.
RB HIP ABDUCTIONS #DNFRBHIPABDUCTIO NS
20 REPS (PER LEG)
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
STANDING KICKBACKS WITH RB
20 REPS (PER LEG)
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
USE A BAND WITH MEDIUM RESISTANCE. HOLD DB OVER PELVIS.
TAKE A 1 MINUTE BREAK THEN BEGIN CIRCUIT FROM STEP 1 ALL OVER.
#DNFKBSWINGS
STATIONARY LUNGES
#DNFSTATIONARYLUNG ES REMAINING WORKOUTS ARE A CIRCUIT
1
2
#DNFRBKICKBACKS
30 SECONDS #DNFRBLATERALWALKS (DO AS MANY REPS AS POSSIBLE)
3
RB LATERAL WALKS
RB GLUTE BRIDGES #DNFRBGLUTEBRIDGE
DARIHANA NOVA FITNESS
30 REPS
AT HOME 8 WEEK BOOTY GUIDE
WEEK 8 EXERCISES DAY 1
(QUADS/CALVES/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
STANDING CALF RAISES
4x 12-15 (STRAIGHT)
HOLD TWO DBS.
30 SECONDS BETWEEN SETS.
DB SQUATS
4x 15
SQUEEZE AT THE TOP.
30 SECONDS BETWEEN SETS.
SUMO SQUATS
4x 15
USE KETTLEBELL BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS.
WALKING LUNGES
4x 12 (PER LEG)
USE BODY WEIGHT.
30 SECONDS BETWEEN SETS.
BODYWEIGHT LEG EXTENSIONS
3x 8-12
USE BODY WEIGHT AND FOCUS ON KEEPING BACK STRAIGHT.
30 SECONDS BETWEEN SETS.
STANDING KICKBACKS WITH RB
4x12 (PER LEG)
DO THESE SLOW AND CONTROLLED, SQUEEZE AT TOP.
30 SECONDS BETWEEN SETS. NO WAIT TIME WHILE SWITCHING LEGS).
RB WALLSIT
3x (1 MINUTE HOLDS)
KEEP KNEES AT 90 DEGREE ANGLE. KEEP STOMACH TIGHT.
1 MINUTE REST BETWEEN SETS.
#DNFSSCALFRAISE
#DNFDBSQUATS
#DNFSUMOSQUAT
#DNFWALKINGLUNGES
#DNFBWLEGEXTENSION
#DNFRBKICKBACKS
#DNFWALLSIT
DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
WEEK 8 EXERCISES DAY 2
(HAMSTRINGS/GLUTES)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
DB LYING LEG CURLS
4x 12-15
15-20 POUND DUMBBELL. SLOW AND CONTROLLED.
30 SECONDS BETWEEN SETS.
SLIDING LEG CURLS (USE A TOWEL/SOCKS)
4x 15
BODYWEIGHT. KEEP BACK NEUTRAL, SLOW AND CONTROLLED MOVEMENTS.
30 SECONDS BETWEEN SETS.
SINGLE LEG ROMANIAN DEADLIFTS
4x 15 (PER LEG)
DUMBBELLS SHOULD BE BETWEEN 15-20 LBS.
30 SECONDS BETWEEN SETS. NO WAIT TIME WHEN SWITCHING LEGS.
SLIDING REVERSE LUNGES
4x 12 (PER LEG)
USE BODY WEIGHT.
30 SECONDS BETWEEN SETS.
RB FROG PUMPS
3x 20
PLACE DUMBBELL ON PELVIS.
30 SECONDS BETWEEN SETS.
RB GLUTE KICKBACKS
4x12 (PER LEG)
DO THESE SLOW AND CONTROLLED, SQUEEZE AT TOP.
30 SECONDS BETWEEN SETS. NO WAIT TIME WHILE SWITCHING LEGS).
#DNFDBLYINGLEGCURL
#DNFSLIDINGLC
#DNFSINGLEGDBRDL
#DNFSLIDINGREVERSEL UNGE #DNFRBFROGPUMP #DNFRBKICKBACKS
DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
WEEK 8 EXERCISES DAY 3
(GLUTES FOCUSED)
DON’T FORGET TO ACTIVATE YOUR GLUTES! TAKE A 1 DAY REST (LEGS) AFTER THIS WORKOUT. CHECK VIDEOS ON SITE FOR REFERENCE. EXERCISE
SETS AND REPS
RECOMMENDED WEIGHT/TIPS
REST TIME
JUMPING SQUATS X 2 SQUAT PULSES
4x 20 (BOTH EXERCISES COUNT AS 1 REP)
BODY WEIGHT.
35 SECONDS BETWEEN SETS.
3x 12 (PER LEG)
USE TWO DUMBBELLS (1 IN EACH HAND)
30 SECONDS BETWEEN SETS.
RB SUPINE HIP ABDUCTIONS
60 REPS (20 IN EACH POSITION) **SEE VIDEO**
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
2 #DNFMONSTERWALKS
MONSTER WALKS
30 SECONDS (DO AS MANY REPS AS POSSIBLE)
HOLD KETTLEBELL
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
RB LATERAL WALKS 3#DNFRBLATERALWALKS
30 SECONDS (DO AS MANY REPS AS POSSIBLE)
USE A BAND WITH MEDIUM RESISTANCE.
NO BREAK, MOVE ONTO EXERCISE BELOW IMMEDIATELY.
RB GLUTE BRIDGES 4 #DNFRBGLUTEBRIDGE
30 REPS
USE A BAND WITH MEDIUM RESISTANCE. HOLD DB OVER PELVIS.
TAKE A 1.5 MINUTE BREAK THEN BEGIN CIRCUIT FROM STEP 1 ALL OVER.
#DNFJUMPSQUATXPULS E
STATIONARY LUNGES
#DNFSTATIONARYLUNG ES REMAINING WORKOUTS ARE A CIRCUIT
1
#DNFSUPINEHA
DARIHANA NOVA FITNESS
GO BACK TO #1 AND START ALL OVER. REPEAT TWICE.
AT HOME 8 WEEK BOOTY GUIDE
YOU HAVE COMPLETED THE GUIDE! TAKE BEFORE AND AFTER PHOTOS!
I WANT TO THANK YOU FOR PURCHASING MY GUIDE AND COMPLETING IT! PLEASE SHARE YOUR RESULTS AS YOU MAY BE THE REASON TO INSPIRE SOMEONE ELSE’S JOURNEY! YOU CAN USE THE HASHTAG #DNFHOME🍑GUIDE TO SHARE YOUR RESULTS OR EMAIL [email protected] WITH PROGRESS PHOTOS!
-DARIHANA
DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
DISCLAIMER We strongly advise that you consult with your physician before beginning this workout program, as not all exercises are suitable for different individuals and levels of fitness. This program was built for healthy individuals with a solid baseline of fitness. Darihana Nova has no medical experience or title and cannot suggest which exercises or workouts that will work for a specific individual. This program is for educational purposes only and should not be used as a substitute for professional medical advice. You should understand that when you are involved in any exercise or workout program, there is the possibility of physical injury. If you engage in this exercise or workout program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Darihana Nova from any and all claims or causes of action, known or unknown, arising out of Darihana Nova’s negligence. DARIHANA NOVA FITNESS
AT HOME 8 WEEK BOOTY GUIDE
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