1 | P a g e

2 | P a g e

JadeFitUK Resistance

Booty Guide

Weeks 1-9 #JFG

#JFRBG

3 | P a g e

Contents

Welcome to my page.....................................................3

My Recommendations...................................................4

Disclaimers/ Workout split............................................5

Using this guide for your goals......................................6

Supplements..................................................................7

Booty Weeks 1-3……………………………………………………..…8

Legs/Booty Weeks 1-3……………………………………………..…9

Booty Weeks 4-7………………………………………………………10

Legs/Booty Weeks 4-7………………………………………………11

Booty Weeks 8 & 9…………………………………………………..12

Legs/Booty Weeks 8 & 9…………………………………………..13

Upper Body Exercises……………………………………………….14

Glossary/Acknowledgments……………………………………..17

4 | P a g e

Welcome to the Resistance Booty Guide weeks 1-9!

Welcome to a stronger, fitter, more confident you. If you are

just starting on your fitness journey then this guide will help

you slowly progress into fitness allowing you to get used to

working out. If you are continuing your fitness journey this

guide will allow you to do workouts at home if you don't

have time for the gym. If you are willing to put in the work

then I know you will see results. This is a bodyweight and

weight guide, there will be a mixture of weights and

bodyweight, if you have weights at home, Awesome. If you

don’t, then fill up some milk cartons and get to it.

Before you jump right into one of the workouts, please read

the recommendation pages. They are there to give you a

little more information on what can help you achieve the

best results and what plan might be best for you. There is a

glossary at the back in case you don't understand anything.

Welcome to the JFG Family, enjoy the progress you make and

join a community of people improving their life.

Jade

Xx

5 | P a g e

Recommendations • If you feel you need an extra rest day TAKE IT. If you want

to swap what days you workout do it.

• Stretch before and after every session, this will help stop

the sore feeling you get the next day and will allow you to

continue working out for the rest of the week.

• Base your cardio session on what you want to do.

• Pay attention to form if unsure please ask, or look at videos

on YouTube to check.

• Take progress photos!! Take them before you start the

guide and each week at the same time in the same place,

with the same pose to see your progress.

• Mostly remember that you are amazing, you always have

and always will be amazing. Don't let anyone stop you from

doing you. Enjoy the guide.

Disclaimers 1. I am not a qualified personal trainer. This guide is a

collection or workouts I have put together and used to

achieve what I have achieved. By using this guide, you are

acknowledging that I am not a personal trainer, and that all

workouts are performed at your own risk.

6 | P a g e

2. I am not liable for any injury or harm that may come from

using this guide.

3. This guide has been checked by a qualified personal

trainer.

My Workout Split My workout spilt is as follows:

Booty (from this guide)

Upper body (anything you like)

Legs/Booty (from this guide)

Upper body (anything you like)

Legs/booty (from this guide)

Upper body/cardio (anything you like)

Rest Day (you can have your rest day any time of the week)

I usually take one/two days' rest, normally at the weekend but it can

vary. Find what works for you.

Rest is important your muscles need time to recover so don't skip it!

If you don’t like to “rest” have active rest days where you keep

moving, go on a walk or cycle. This way you are recovering from your

workouts but you are still moving.

How to use this guide - This guide should be used as a small collection of workouts.

7 | P a g e

- Use the guide however you like. You can followed along with the

guide as it is written or you can change it up and do it differently to

how it is written, it's all about finding what works for you. Use the

guide for your 6 goals. This guide for some people may be about

losing weight for others they may just want a kick start into fitness or

just to gain muscle, anything is possible.

Muscle growth/Bulking

• At the most one cardio session per week, if you want or need to

work on your cardiovascular endurance then do more otherwise stick

to once per week.

• If you are trying to gain muscle mass you need to be bulking. If you

are going to bulk you need to do this for at least 6 months + you will

slowly begin to see the difference in your progress photos. Try

tracking your Macros to see how much you are eating, not everyone

eats as much as they think they do and that's why they struggle.

Track your macros for a week and see if you are hitting your target or

if you are under, once you know this you can slowly add calories to

get to where you need to be. Don't add them in all at once or you

will just gain fat and not muscle try with 75 calories extra each week

till you are at the right amount.

• You need to be in a caloric surplus

Weight Loss/Fat Loss

• You need to be in a caloric deficit, this will allow your body to

slowly use the fat it has stored away as energy. 7 Don't decrease

your calories all at once you may see fast progress this way but that

progress won't stick, decrease but 75 calories each week and slowly

see the fat disappear.

8 | P a g e

• Add some cardio to each session; whether you want to finish off

with a HIIT session or go out for a brisk walk after, it's always good to

keep that heart rate up to burn those calories.

• Remember you can't spot reduce fat, it's going to come off where

ever it wants to, you need to accept that, but you can always shape

your body later on with weight training.

• DON'T over train, this may seem like a good idea but it's not, you

can actually cause your body to gain more weight if you train too

much as your body will overproduce cortisol a stress hormone.

• Losing weight takes time; stick at it you will get there!

Supplements

If you are looking to bulk then I suggest you invest in creatine, this

helps you build up your muscles a little faster than normal but not so

much as steroids do, so ladies you are safe from becoming a man.

I would also suggest protein to anyone that doesn't get enough from

their diet, I know it can be hard and even I don't get enough but I

enjoy my protein shakes.

9 | P a g e

Booty Weeks 1-3

Number Exercise Set x Rep Notes

1 Pile Dumbbell Squat w/ RB

4 x 12 If you are finding this hard use lighter RB or remove.

2 Glute Bridge w/ medium band

4 x 15 If too hard use lighter RB.

3 Lunge Dumbbell Kickback w/ RB (Light band)

4 x 10 This will be awkward and annoying at first keep with it.

4 Fire Hydrants w/ RB (Light band)

4 x 15 Don’t arch your back.

5 Lying side leg lifts w/ RB

4 x 10 This should burn!

10 | P a g e

Legs/Booty weeks 1-3 Number Exercise Set x Rep Notes

1 Clams w/ RB 4 x 10/15 Push through the burn!

2 Reverse Table up w/ RB

4 x 20 Squeeze those glutes

3 Jump Squat w/ RB 4 x 15 Keep good form

4 Lateral Leg Raise w/ RB

4 x 20 Don’t use momentum

5 Lunge Step Up w/RB 4 x 15 Add weight if too easy

11 | P a g e

Booty Weeks 4-7

Number Exercise Set x Rep Notes

1 Lying Glute Kicks w/ RB 4 x 15 Lie flat on the floor

2 Raised Glute Bridge w/ RB

4 x 20 High box!!

3 Weighted/Barbell Side lunge w/ RB

4 x 10/15

4 Barbell Hip Thrust w/ RB 4 x 10 Go Heavy with the weight!

5 Natural glute ham Raise w/ RB

4 x 10/15 Focus on the muscle.

12 | P a g e

Legs/Booty weeks 4-7 Number Exercise Set x Rep Notes

1 Thigh Killa w/ RB 4 x 10 This will burn!

2 Barbell Calf Raises w/ RB

4 x 15 Heavy weight

3 Dumbbell Single Leg Deadlift w/ RB

4 x 15/20 Go Heavy

4 Physioball Hip Thrust w/ RB

4 x 20 Watch your balance.

5 Raised Squat w/ RB 4 x 10 Use kitchen chairs if you don’t have two steps.

13 | P a g e

Booty Weeks 8 & 9

Number Exercise Set x Rep Notes

1 RB Single Leg Push Downs

4 x 20 Use two RB’s

2 Donkey Kicks w/ RB 4 x 15

3 Barbell Step Squat Jump w/ RB

4 x 10/15 Use dumbbells if balance or strength isn’t good

4 Bulgarian Split Squat w/ RB

4 x 10/15

Add weight if too easy, Work on your balance and take a break if you need

5 Dumbbell Step Up w/ RB

4 x 12 Use light to no weights to start

14 | P a g e

Legs/Booty Weeks 8 & 9

Number Exercise Set x Rep Notes

1 Weighted inner thigh lifts

4 x 20 This will burn

2 Sumo jump to chair Squat w/ RB

4 x 10/15 This will burn

3 Lying Hamstring Curl w/ RB

4 x 20 Use heavy band

4 RB Glute Pull Throughs

4 x 25/30 Use heavy band

5 Kettlebell Swings w/ RB

4 x 10/15

6 Sumo RDL w/ RB 4 x 20 Use heavy weights

15 | P a g e

Upper Body Exercises

Number Exercise Sets x Reps Notes

1 Push up w/ RB 4 x AMAP

2 Incline RB Bench Press 4 x 15 Lie on the band if you don’t have a bench

3 RB Bench flyes 4 x 15 Lie on the floor if you don’t have a bench

4 Inverted row w/ RB for support

4 x 10 Use RB to support you.

5 Bent over row w/ RB 4 x 20

6 RB Deadlift 4 x 15

7 One arm RB Row 4 x 10

8 Pull up w/ RB 4 x AMAP

9 Alternating Renegade Row w/ RB

4 x 10/15

16 | P a g e

10 Seated Good Morning w/ RB

4 x 10/15

11 Cross over Reverse Lunge w/ RB

4 x 10/15

12 RB One arm Tricep Extension

4 x 10

13 RB One arm Floor Press 4 x 15

14 Tricep RB Kickback 4 x 10/15

15 Seated Overhead Tricep Extension w/ RB

4 x 10/15

16 Lying RB Tricep Extension

4 x 10/15

17 Body Up w/ RB 4 x 5-15

18 Close Grip RB Press 4 x 15

19 Incline Push up w/ RB Support

4 x 5/10

20 Single bar dips w/ RB Support

4 x 5/10

21 V-Sit RB Tricep Extension

4 x 10

22 Concentrated Curl w/ RB

4 x 10/15

17 | P a g e

23 Alternating RB Curl 4 x 15/20

24 Alternating Hammer RB Curl

4 x 15/20

25 Drag Curl w/ RB 4 x 10/15

26 Preacher Curl w/ RB 4 x 10

27 Seated Shoulder Press w/ RB

4 x 10/15

28 Bent over RB Lateral Raises

4 x 10/15

29 Front RB Raise 4 x 5-15

30 Side RB Lateral Raise 4 x 5-15

31 RB One Arm Upright Row

4 x 10/15

32 External Rotation w/ RB 4 x 10

33 Bent Over Rear Delt Raise w/ RB

4 x 10

34 Double RB Push Press 4 x 10

35 RB Seated Press 4 x 15

18 | P a g e

Glossary:

Superset: Perform exercise in a row without stopping. For

example perform exercise A followed by exercise B without

resting.

Drop set: Perform the exercise then reduce the weight (drop)

and repeat for the number of sets.

Pyramid Set: Perform the exercise, each set increasing the

weight and decreasing the reps or vice versa.

Don’t forget to keep an eye on your form I know this may be

hard so try recording your workouts or using your TV for the

reflection, if you are unsure, ask I am happy to help.

Acknowledgments

Thank you to everyone that is supporting this guide I know

it’s not the normal kind of guide that people bring out, I hope

it brings many people success, whether it’s more confidence

or a stronger body. I hope you all enjoy using resistance

bands and of course I hope you incorporate some of these

exercise into your workouts once you have finished with this

guide and if you don’t want to use it then I hope you at least

get some ideas from it. You are all amazing keep smashing

your goals; I’ll see you all on Instagram.