RahRah Booty Program
RahRah Booty Program
RahRah Booty Program
6 WEEK PLAN
Build muscle
tone
tighten
reduce appearance of cellulite
BOOTY 1 BOOTY BY RAH RAH
Welcome!
Welcome to the Booty 1 plan! I’m so happy you have chosen me to help you on your
fitness journey and build that booty, yay! ☺ This plan is a compilation of all my
favourite and most effective booty exercises, that I do on a regular basis. I’ve paired
them up in supersets to give you the best booty pump “ Hehe “ I have an
Instagram page (@bootybyrahrah) where you can find all the video demos in case
you’re unsure of a certain exercise. Now let’s get to it! Happy booty building and
don’t forget to send before and after’s and lots of progress pictures.
Special instructions
Make sure you’re drinking plenty of water during training and throughout the day!
Always warm up for at least 5 minutes before you start your workout. You can do 1
min intervals of jumping jacks, skipping or your choice of cardio machine. Always
cool down and stretch post workout! Keep your workout no longer than 60 – 90
minutes. Keep rest periods no longer than 60 – 90 seconds. A Superset is q
combination of two or three exercises that are done back to back with no rest in
between.
Product disclaimer
You should be in good physical condition and be able to perform these exercises.
You should understand that when participating in any exercise or exercise program,
there is the possibility of physical injury. If you engage in this exercise or exercise
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 Sarah Van Dusen from any and all claims or causes of action, knows or
unknown, arising out of negligence.
You’re going to follow the plan from weeks 1 to 3, at the end of those 3 weeks
you’ll start over repeating weeks 1 to 3, A total of 6 weeks. ☺ Each week includes
3 booty days. It is up to you how you would like to split up your week. What I
suggest is, Monday, Wednesday, Friday or Monday, Thursday, Sunday, just keep
in mind you want to give your body at least 1 day to recover that muscle group. I
also advise you to do some upper body training on your days off from the booty
workouts to keep everything tight and toned.
When deciding what weight to use, the choice is yours. Just because I’m using an
empty bar in the example doesn’t mean that’s the weight you’re going to be
comfortable with. Important note: the weight I use in the pictures and videos is just
for demo it’s not the weight you’re meant to use ☺ first I want you to do one set
without any weight at all. Feel the movement and focus on your glutes. Making sure
you’re pushing through your heels, that you’re not feeling it in your lower back or
quads, that your core is engaged and tight. You can play around with foot angle,
stance width and pelvic alignment to find the position where you feel it most in your
glutes. Once you’re able to contract and feel your glutes working then add weight.
Gradually increase the weight from set to set. If and when you get to a point where
you can no longer feel the muscles working as you did when the weight was lighter,
you’re probably working too heavy and need to take some weight off until that
connection is re-established. Form is important when working your glutes. You want
to be contracting your glutes on every rep. If you want great glutes it’s about
training muscles, not lifting weights. Your goal should be to achieve the highest
quality of muscle contraction on every rep of every set. Over time your glutes will
get stronger and you will able to progress to heavier weights.
You’re going to pick 2 of the 4 exercises below, before you start your workout! Do
1 set of 25 reps for each.
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10 Dumbbell curtsy + jump squats
Step back into curtsy lunge, then back to squat position to jump squat. 10 each
side #rahcjs
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Note; You want to eat your carbs around your workouts (Before and after) for best
results. Adjust your portions based on hunger, fullness or other reasons. If you’re
trying to gain weight, and you’re having trouble you can add a cupped palm of
carbs or another thumb of fat. If you’re trying to lose weight but seem to have
stalled, you can eliminate a cupped palm of carbs or a thumb of fat.
Cheat meal!
2 times a week and you must earn it! The strategy that I absolutely love is done by
“banking” the majority of your carbs and fats for your cheat meal. The way to do
this is by fasting before the meal so if you’re cheating at dinnertime you’ll move my
first meal to later in the day (lunchtime) to reduce the number of hours you’ll be
eating. That will not only save calories, but also shifts your body into “fat burning”
mode
Fruits
Grapefruit, apples, blueberries, cantaloupe, oranges, bananas, peaches,
Grapes, strawberries, pineapple, black berries, plums, pears, acai berries, mango
Veggies
Broccoli, kale, asparagus, spinach, salad greens, tomatoes, peppers (green and red)
onions, mushrooms, cucumbers, zucchini, carrots, green beans, peas
Proteins
Eggs, vegan protein powder, chicken and turkey breast, nuts (walnut, almonds,
pecans) pumpkin seeds, tofu, seitan, grass fed beef, canned tuna (solid white in
water), wild cod fish, wild salmon, rainbow trout, Greek yogurt, beans, lentils
Healthy fats
Flaxseed, almonds, olive oil, avocado, walnuts, extra virgin coconut oil, salmon
(wild), peanuts, grass fed butter (unsalted), olives, hemp seed oil, pecans, cashews,
dark chocolate