WORKOUT PLAN for

Big Booty + Toned tummy/Defined core

This version recommends the use of resistance bands for faster and more enhanced
growth. I highly recommend buying a booty band set from thexbands.com. These
resistance bands are what really enhance your results. I don't recommend getting super
cheap bands because the quality is usually poor, and by that i mean it folds up, breaks
easily, and wont give you the amazing results that thexbands or good quality does. Here is
the link to the booty band sets = https://www.thexbands.com/collections/booty-bands
RB stands for resistance band. So if a labeled exercise says RB next to it then that means
that exercise requires a resistance band
You will have three tummy days and three booty days. So you will be working out 6x a
week. PAY ATTENTION TO THE TITLES TO SEE WHICH ROUTINE IS FOR WHAT DAY
First two weeks will be the same routine, Weeks 2-4 will be slightly different , same for
Weeks 5-6, and so on. So every two weeks the routines change up a little and become
harder. You will see alot of the exercises are recycled because some of the exercises are
so great that I decided to reuse them. But you will still see progress since the reps will be
increased as well as the level of your resistance band
Your workout days for that booty will be Monday, Wednesday, Saturday , and your workout
days for your tummy will be Tuesday, Thursday, Sunday.
Just because a video demo doesn't show them doing the exercise with a resistance band
doesn't mean you shouldn't use it. if the exercise says RB next to it then use that band!
The word "Reps' stands for repetitions. So if I say to do 15 reps, that means you repeat the
exercise 15 times in a row. If I say to do "4 sets of 15 reps ", then you repeat the exercise
15 times, rest for 45 secs-1min, then repeat the exercise another 15 times, rest for 45 secs-
1 min, and do this until you have done 15 reps, 4 times. (4 sets of 15 reps)
If an exercise says something like "12-15 reps" or "15-20' reps) that means you have a
range of how many reps you can do. So if its 12-15 then the minimum is 12 but if you
wanted to challenge yourself and go for 15 you can do so too!
Please refer to the video links next to each exercise that show you how to do the exercise.
Every 2 weeks use a higher level resistance band.
PLEASE do not take NO MORE then 1 minute rest in between sets (booty days). If you
really need it, 1 min and 30 secs MAX. and SQUEEZE YOUR GLUTESSS (booty days)
If a labeled exercise has a tip underneath it, READ IT :)
For every 2 weeks, Your Monday and Saturday will be the same booty routine and your
Tuesday and Sunday will be the same tummy routine
You got this! There will be days when you don't feel like continuing and that's
okay! To keep going you have to keep reminding yourself why you started.
You have to remind yourself why you want it so bad. You dont fail until you
stop trying. CONSISTENCY IS EVERYTHING!
Here's an example of what your weekly
schedule would look like. You would
start off with a Booty Day on Monday
and so on

Booty Tummy Booty Tummy Booty

Day #1 Day #1 Day #2 Day #2 Day #3

Tummy Booty Tummy Booty Tummy Booty

Day #3 Day #1 Day #1 Day #2 Day #2 Day #3

Tummy Booty Tummy Booty Tummy Booty

Day #3 Day #1 Day #1 Day #2 Day #2 Day #3

The timer on your phone will be very helpful and well-needed for
your tummy workouts since the routine consists of doing a
movement for a certain number of seconds and then resting for a
certain number of seconds, and then repeating 3-4 times. The
timer can be found when you click on the same app that you set
your alarms on. But if you want something that will make your life
easier, download an app called ProTimer. For example, if I say
to do crunches for 30 seconds, then rest for 45 seconds, then
repeat this 4 times, you can set all of that up on this app so it will
countdown for you for all 4 sets!
1. Click "Intervals"
2. Type in the amount of time I say you'll be doing the workout for
into "countdown". For example, If I say to do crunches for 30
secs, rest for 35 secs, and repeat 3x, then you will type in 30
secs into "Countdown", 35 secs into "interval 1", and 3 into
"repeat", and then save it as the name of the exercise.
 Motivation//Where to start?
I want to give a quick heads up and
remind you guys that this plan is not
easy. The tummy workouts are difficult.
But fast and amazing results don't come
easily. Whenever you feel discouraged
you have to remind yourself why you
started in the first place. Take a look in
the mirror and remind yourself why you
bought this ebook.

Don't know where to start? Start off by

slowly cutting off junk from your diet.
Take a "before" picture, make a grocery
list and set a date to get groceries, cop
resistance bands, and maybe even go on
a quick detox before beginning this
journey. You got this! The most I can do
is provide you with the foundation to
build your dream body, but you have to
put in the work on the other side of the
spectrum! And also remember! Don't
beat yourself up if you cheat or mess up!
You're only human. Just dont give up.
 WEEKS 1-2: Booty Days #1 & #3
(Monday & Saturday)
Warm up/Activate With 3 sets of 15 In & Out Squat Jumps. https://www.youtube
(RB =With resistance band) .com/watch?
TIP: Don't half squat! Make sure you're going LOW when you squat to really feel the v=V_vtP0HtZcQ

burn and activate those glutes!

https://www.youtube
Laying Clams RB (4 sets of 12-15 reps) (12-15 reps on both legs count as one set)
.com/watch?
TIP: Finish each set! Clams are no joke but they really build those glutes! Make sure v=CKelB1Tcvbk
your leg is going all the way up!
https://www.youtube
Squat to Side Kick RB (4 Sets of 12-15 reps)(12-15 reps on each leg count as 1 set) .com/watch?
v=OiyY_t4msDo

https://www.youtube
Hip Turns RB (4 sets of 12- 15 reps) (12-15 reps on both legs count as one set) .com/watch?
v=bJB9LLs_aMs

Hip Thrust with Hip Abduction RB (4 sets of 12-15 reps) https://www.youtube

TIP: Squeeze those glutes when you come up! .com/watch?
v=dAPxYPKuvs0

Crossover straight leg donkey kicks RB (4 sets of 12-15 reps)(12-15 reps on both https://www.youtube
.com/watch?
legs count as one set)
v=lhieVLGMCkg
Tip: SQUEEZE THAT GLUTE AT THE TOP

Frog Thrusters with hip abduction at the bottom RB (4 sets of 12-15 reps) KEEP https://www.youtube
.com/watch?
FEET TOGETHER. AND DO AN HIP ABDUCTION EVERY TIME YOU COME DOWN. v=4JhBWG3rHIQ
(This means spread your knees farther apart everytime you come back down)
TIP: Squeeze glutes at the top! Keep Feet together!

https://www.youtube
Fire hydrant into kickback RB (4 sets of 12-15 reps) (12-15 reps on both legs count .com/watch?
as one set v=x4MrubNUIig

https://www.youtube
Crab walk RB for 30 seconds. 5 TO THE LEFT AND 5 TO THE RIGHT BACK AND .com/watch?
FORTH FOR 30 SECS. Rest for 45 seconds. REPEAT 3x v=1wVVwBgA2AE

https://www.youtube
FINISHER: Cursty Lunges (3 sets of 12-15 reps)(12-15 reps on both legs count as one .com/watch?v=bRp-
set) aSXF4mg
 WEEKS 1-2: Tummy Days #1 & #3
(Tuesday and Sunday)
Stretch!
https://www.youtube
Mountain Climbers for 30 secs. Rest for 45 secs. Repeat 4x .com/watch?
v=nmwgirgXLYM

https://www.youtube
Plank with Hip Twist for 30 secs. Rest for 45 secs. Repeat 3x
.com/watch?
TIP: Finish each set! Don't sink your hips in when you get tired! v=FJi28NLSgYg

https://www.youtube
Side plank (30 secs on each side counts as one set) Rest for 45 secs. Repeat 3x .com/watch?
v=BhWGMc_JfXM

https://www.youtube
Russian Twists for 1 minute. Rest for 45 secs. Repeat 4x .com/watch?
v=4wNNCQj2mV4

https://www.youtube.
Toe crunches for 35 secs. Rest for 45 secs. Repeat 3x com/watch?
v=y6Bv_0Shhc8&t=31s

https://www.youtube
Heel touches for 30 secs. Rest for 45 secs. Repeat 3x .com/watch?
v=VnMXdc85vgA

https://www.youtube
Flutter kicks for 30 secs. Rest for 45 secs. Repeat 3x .com/watch?
v=VoHnFoltddg

https://www.youtube
.com/watch?
FINISHER: V-ups for 30 secs. Rest for 45 secs. Repeat 4x v=iP2fjvG0g3w
 WEEKS 1-2: Booty Day #2
(Wednesday)

Warm up/Activate With 4 sets of 15 Squat Jumps RB https://www.youtube

.com/watch?
TIP: Watch the demo. these type of squat jumps don't actually involve jumping v=RODNOH56YF0
all the way up
Lying Side Leg Hip Abduction RB (3 sets of 12-15 reps) (12-15 reps on both leg https://www.youtube
count as one set) .com/watch?
v=UvrTrbYpi0Y

Lying Straight Leg Kickbacks RB (4 sets of 12-15 reps)(12-15 reps on both legs https://www.youtube
.com/watch?
count as one set) v=Lu1spxMHpT0
TIP: Every time you bring your leg up, hold it for 1-2 seconds for activation

Donkey Kicks RB (3 sets of 12-15 reps)(12-15 reps on both legs count as one https://www.youtube
.com/watch?
set) v=7dac80Nlb44
TIP: Suck in your stomach to straighten out your back and squeeze your glute at
the top!

Straight Leg Donkey Kicks RB (4 sets of 12-15 reps) https://www.youtube

.com/watch?v=fdD5E-
TIP: Squeeze that glute at the top! Slow and Steady 68ftA

https://www.youtube
Sitting hip abduction RB (4 sets of 12-15)
.com/watch?
TIP: Slow and steady. You can either sit on a chair or on the floor. I prefer floor. v=ADoMBWn3D04

Lunge Pulses RB (3 sets of 12-15 reps)(12-15 reps on both legs count as one https://www.youtube
.com/watch?
set) v=SSMNPnl2vI4

https://www.youtub
Sumo squat pulses RB (4 sets of 15 reps) e.com/watch?
TIP: Legs spread far apart v=xXZiBLNJS_c

https://www.youtub
FINISHER: Squat Clams RB (4 sets of 12-15 reps) e.com/watch?
v=pWsXYu5iItQ
 WEEKS 1-2: Tummy Day #2
(Thursday)

Butterfly Crunches for 30 secs. Rest for 40 secs. Repeat 5x https://www.youtube

.com/watch?
v=B2K_mPYYUms

https://www.youtube
Front plank with arm reach for 30 secs. Rest for 35 secs. Repeat 3x .com/watch?v=Pc-
ylOVKc-E

https://www.youtube
Bicycle Crunches for 30 secs. Rest for 40 secs. Repeat 4x .com/watch?
v=QeP8an6mVxY

https://www.youtube
Side Plank Rotation for 35 secs. Rest for 40 secs. Repeat 4x. (35 secs on each .com/watch?v=R-
side counts as one set) k0OF5LoiA

https://www.youtube
.com/watch?
Supermans for 35 secs. Rest for 45 secs. Repeat 3x v=z6PJMT2y8GQ

https://www.youtube
.com/watch?
Single Leg Raise Crunch for 30 secs. Rest for 40 secs. Repeat 4x v=ervCsM3ry7A&t=1s

https://www.youtube
.com/watch?
v=s1MeMvqSNqA
Plank with leg lift for 30 secs. Rest for 40 secs. Repeat 4x

https://www.youtub
e.com/watch?
FINISHER: Jump Twists for 30 secs. Rest for 40 secs. Repeat 3x v=6Nll1tjcEHs
 WEEKS 3-4: Booty Days #1 & #3 (Monday and Saturday)
*Inc resistance band level*
Laying Clams Shells RB (these are different because this time you keep your feet https://www.youtube
.com/watch?
together) (4 sets of 15 reps) (15 reps on both legs count as one set)
v=O9RRSD6QN0o
TIP: When your leg gets to the top, hold for 1 second before going back down)
https://www.youtube
Squat clam RB (4 sets of 15-20 reps) .com/watch?
v=pWsXYu5iItQ

One legged Hip Thrust RB (4 sets of 15-20 reps) (15-20 reps on both legs count as https://www.youtube
one set) .com/watch?
v=62GxLMHewU8
TIP: Legs more far apart with resistance band. Squeeze that glute at the top! Hold
booty up for 1-2 seconds when it gets to the top before you come back down!

Kneeling Dead lifts RB (4 sets of 15-20 reps) https://www.youtube

.com/watch?v=rag-
TIP: Squeeze glute at the top!!!! G6GeH_8

Step to the side Squats RB (4 sets of 20 reps)(20 reps reps on both sides count as 1 https://www.youtube
.com/watch?
set)
v=OZVL9BWj_0A

Chair side lunges (3 sets of 12-15 reps) (12-15 reps count as one set) https://www.youtube
.com/watch?v=Hs-
w6bUhzig

Crab steps RB (4 sets of 15-20 reps) (15-20 reps on both sides count as one set) https://www.youtube
.com/watch?
v=lnst0WheyRc

https://www.youtube
Wall sit Hip Abduction RB (4 sets of 20 reps) .com/watch?
v=xBoZNDyaPso

Straight leg kickbacks on all fours RB (4 sets of 15-20 reps)(15-20 reps on both legs https://www.youtube
.com/watch?
count as one set) v=26l74iUX47w
TIP: Suck in stomach to keep back straight

https://www.youtube
FINISHER: Fire hydrant into kickback RB (4 sets of 15-20 reps)(15-20 reps on both .com/watch?
legs count as one set) v=TvdxmsRIt2Y
 WEEKS 3-4: Tummy Days #1 & #3 (Tuesday and Sunday)
Side Crunches for 35 seconds. Rest for 45 seconds. Repeat 3x https://www.youtube
.com/watch?
v=QxaKQG-gmPY

https://www.youtube
Plank with hip twist for 35 secs. Rest for 45 secs. Repeat 4x .com/watch?
v=FJi28NLSgYg

https://www.youtube
Toe touch crunches with wide arm for 30 secs. Rest for 40 secs. Repeat 4x. .com/watch?
v=qAlrXWVVFtk

https://www.youtube
.com/watch?
Starfish crunches for 35 secs. Rest for 45 secs. Repeat 4x v=LD7wkh_A3Do

https://www.youtube
Plank in and outs for 30 secs. Rest for 45 secs. Repeat 3x. .com/watch?
v=2dpJUSljQFQ

https://www.youtube
Side Plank Dips for 35 secs. Rest for 45 secs. Repeat 3x (doing this movement on .com/watch?
v=7IjGb7nY80M
both sides count as one set)

https://www.youtube
.com/watch?
Reverse Plank with High Kicks for 30 secs. Rest for 45 secs. Repeat 4x v=mekFex5ZmIo

https://www.youtube
.com/watch?
FINISHER: Reverse crunch for 30 secs. Rest for 30 secs. Repeat 3x v=gAyTBB4lm3I
 WEEKS 3-4: Booty Day #2
(Wednesday)
https://www.youtube
Warm up/Activate with Assisted Hip Abduction RB (4 sets of 15-20 reps) TIP: .com/watch?v=hCkF-
SLOW AND STEADY 6sb230

https://www.youtube
Crossover Donkey kicks RB (3 sets of 15-20 reps) (15-20 reps on both legs
.com/watch?
count as one set) TIP: PUSH THROUGH THOSE REPS v=0hsvn1HCbDM

Reverse Lunge into stepup RB (3 sets of 15-20 reps) (15-20 reps on both legs https://www.youtube
count as one set) .com/watch?
v=2daTvTV0m5o

Banded Hip turns RB (4 sets of 15-20 reps)(15-20 reps on both sides count as https://www.youtube
.com/watch?
one set) v=bJB9LLs_aMs

Ice skaters RB (4 sets of 30 reps reps )(15 on each side ) https://www.youtube

.com/watch?
v=k6TVH154UvM

https://www.youtube
Banded Squats RB (4 sets of 20-25 reps) TIP: SQUEEZE GLUTE AT THE TOP
.com/watch?
Watch demo! for correct form! v=9CbPyDr2P0w

https://www.youtube
90 Degree kickback RB (4 sets of 15 reps) (15 reps on both legs count as one
.com/watch?
set) TIP: Squeeze that glute at the top v=UQsm0M87Vho

Donkey Kicks RB (4 sets of 15-20 reps) (15-20 reps on both legs count as one https://www.youtube
.com/watch?
set) TIP: Squeeze glute at the top. Such in stomach to straighten out back v=7dac80Nlb44

https://www.youtube
FINISHER: In and out Squat jumps RB (3 sets of 20 reps) .com/watch?
v=V_vtP0HtZcQ
 WEEKS 3-4: Tummy Day #2
(Thursday)

Side Plank Dips for 30 secs. Rest for 35 secs. Repeat 3x https://www.youtube
(Doing this movement for 30 secs and resting for 45 secs on BOTH sides count .com/watch?
v=cIgJkPjnFe4
as one set, So you do it on your left side, then your right set, thats one set, Do
3 sets)

https://www.youtube
.com/watch?
Knee to Elbow plank for 30 secs. Rest for 40 secs. Repeat 3x v=Xb7Ezfcd4wg

https://www.youtube
.com/watch?
Crunch Claps for 30 secs. Rest for 35 secs. Repeat 4x v=gNBEZSmCVno

https://www.youtube
.com/watch?
Leg rotations on back for 30 secs. Rest for 30 secs. Repeat 3x v=LGbnZYdvs9Y

https://www.youtube
.com/watch?
Roll ups for 30 secs. Rest for 45 secs. Repeat 3x v=fsSWSl-ty2E

https://www.youtube
.com/watch?
v=UaqpuUzs1i8
The Hundred for 35 secs. Rest for 30 secs. Repeat 4x

https://www.youtube
.com/watch?
v=j3dKn4IHXyg
Windmills for 30 secs. Rest for 40 secs. Repeat 3x

https://www.youtube
.com/watch?
v=2dpJUSljQFQ
Plank In n' outs for 30 secs. Rest for 40 secs. Repeat 4x
https://www.youtube
.com/watch?
v=nmwgirgXLYM
FINISHER: Mountain Climber for 30 secs. Rest for 45 secs. Repeat 2x
 WEEKS 5-6: Booty Day #1 & #3 (Monday and Saturday)
  *Inc resistance band level*
(You made it to the second month! )
Side sweep glute kickback RB (4 sets of 15-20 reps) (15-20 reps on both legs count https://www.youtube
.com/watch?
as one set) TIP: squeeze glutes at the top!
v=fjC7KFQ92x8

Elevated bed or chair hip thrust RB (3 sets of 20 reps)(20 reps on both legs count
https://www.youtube
as one set) .com/watch?
TIP: LEGS SLIGHTLY FAR APART v=G0pMQJS16TQ

https://www.youtube
Squat to Side Kick RB (4 sets of 15-20 reps) .com/watch?
v=OiyY_t4msDo

Crossover Straight Leg Donkey kicks RB (4 sets of 15-20 reps) (15-20 reps on both https://www.youtube
.com/watch?
legs count as one set) TIP: Squeeze glute at the top! v=lhieVLGMCkg

Frog Thrusters with hip abduction at the bottom RB (4 sets of 15-20 reps) KEEP https://www.youtube
FEET TOGETHER. AND DO AN HIP ABDUCTION EVERY TIME YOU COME .com/watch?
v=4JhBWG3rHIQ
DOWN. (This means spread your knees farther apart everytime you come back
down) Squeeze glutes at the top! Keep Feet together!

https://www.youtube
Lying straight leg kickback RB (4 sets of 20 reps) (20 reps on both legs count as .com/watch?
one set) v=Lu1spxMHpT0

TIP: Squeeze glute at the top!

https://www.youtube
Standing kickback pulses RB (4 sets of 20 reps)(20 reps on both sides count as .com/watch?v=SVL-
one set) Ttb5zGc

https://www.youtube
Ice skaters RB (4 sets of 15-20 reps) (15-20 reps on both legs count as one set) .com/watch?
v=k6TVH154UvM
TIP: Stay low

https://www.youtube
FINISHER: Reverse lunge into stepup RB (3 sets pf 20-25 reps)(20-25 reps on both .com/watch?
legs count as one set) v=2daTvTV0m5o
 WEEKS 5-6: Tummy Days #1 & #3
(Tuesday and Sunday)
CONGRATS for making it to the second month. These last two weeks will
consist of a combination of the hardest tummy exercises from the last 4 weeks
and a few new advanced tummy exercises to end off these 6 weeks right!
Plank with hip twist for 45 secs. Rest for 45 secs. Repeat 4x
https://www.youtube
.com/watch?
v=FJi28NLSgYg

Crunch claps for 40 secs. Rest for 40 secs. Repeat 3x https://www.youtube

.com/watch?
v=gNBEZSmCVno

Butterfly crunches for 40 secs. Rest for 40 secs. Repeat 4x https://www.youtube

.com/watch?
v=B2K_mPYYUms

https://www.youtube
Side plank knee tuck for 35-40 secs. Rest for 40 secs. Repeat 4x .com/watch?
v=JF_tIOmMJ2Q

Leg lift to Hip raise for 40 secs. Rest for 40 secs. Repeat 3x https://www.youtube
.com/watch?v=-
SNWwnBJEKM

Mountain climber kick through for 30 secs. Rest for 35 secs. Repeat 3x
https://www.youtube
.com/watch?
v=xdTYJhmmywE

V-up crunch HOLD for 45 secs. Rest for 40 secs. Repeat 3x

https://www.youtube
.com/watch?
v=3JZiYy6SDIQ

Side plank to side crunch for 35 secs. Rest for 40 secs. Repeat 4x https://www.youtube
(Doing it for 35 secs on both sides counts as one set) .com/watch?
v=iXrdOW5pY3Y
 WEEKS 5-6: Booty Day #2
(Wednesday)
https://www.youtube.
Cursty Lunge into side kick RB (4 sets of 15-20 reps)(15-20 reps on both legs com/watch?v=Agv-
count as one set) rQxiBRI

https://www.youtube.
Squat jumps RB (3 sets of 20 reps) com/watch?
v=RODNOH56YF0

Lunge into kickback RB (3 sets of 15-20 reps) (15-20 reps on both legs count https://www.youtube.
com/watch?
as one set) v=RyJlsPEYqt0

https://www.youtube.
Laying clams RB (4 sets of 20 reps)(20 reps on both legs count as one set) com/watch?
v=CKelB1Tcvbk

https://www.youtube.
Squat into reverse lunge RB (4 sets of 25-30 reps)(this means do the
com/watch?
movement in the video 25-30 times in total with resisitance band) v=jW6PN3Mmqzc

https://www.youtube.
Lateral lunges (3 sets of 40 reps//which is 20 reps on each side)
com/watch?
v=gwWv7aPcD88

One legged Hip thrust RB (3 sets of 15 reps) (15 reps on both legs count as
one set) TIP: Legs more far apart with resistance band. Squeeze that https://www.youtube.
glute at the top! Hold booty up for 1-2 seconds when it gets to the top com/watch?
v=62GxLMHewU8
before coming back down

90 Degree kickback RB (4 sets of 15-20reps) (15-20 reps on both legs count

as one set) TIP: Squeeze that glute at the top https://www.youtube.
com/watch?
v=UQsm0M87Vho
 WEEKS 5-6: Tummy #2
(Wednesday)
Knee to elbow plank for 40 secs. Rest for 45 secs. Repeat 4x https://www.youtube.
com/watch?
v=Xb7Ezfcd4wg

https://www.youtube.
com/watch?
Windshield wipes for 35 secs. Rest for 40 secs. Repeat 3x v=X59_4RrU_aA

https://www.youtube.
com/watch?
v=9FGilxCbdz8
Bicycle crunches for 40 secs. Rest for 40 secs. Repeat 4x

https://www.youtube.
com/watch?
v=UaqpuUzs1i8
The hundred for 45 secs. Rest for 40 secs. Repeat 4x

https://www.youtube.
com/watch?
Seated Leg extensions for 35 secs. Rest for 35 secs. Repeat 3x v=Ih1f4vbknSM

Ignore the weight in the video, its not needed

https://www.youtube.
com/watch?
Reverse plank with high kicks for 30 secs. Rest for 40 secs. Repeat 3x v=mekFex5ZmIo

https://www.youtube.
com/watch?
v=6Nll1tjcEHs
Jump Twists for 50 secs. Rest for 1 min. Repeat 3x
 Dont forget to send 1 week,  2
week, 4 week, or
6 week progress pics to
@bodybytati or
@bodybytatisupport
 for a chance at winning a prize just
for having bomb progress! You got
this! :)
Consistency with eating +
Consisitency with this workout
plan = bomb results!
Email tkfitness17@gmail.com for
any ebook questions!