BEGINNER WORKOUT : 4

WEEKS BOOTY GUIDE

BY: @wonderwoman.irl
 SUMMARY
1. ABOUT THIS PROGRAM
2. DISCLAIMER
3. DIET TIPS
4. WORKOUT TIPS
5. WHAT YOU NEED
6. WEEK(1,2,3,4)
 ABOUT THIS PROGRAM
• Hello sweet angels ! I am Sanaa Bahaddou AKA wonderwoman inreallife on social media (long nickname I know but
check out my instagram tho @wonderwoman.irl & feel free to slide into my DMs lol)

• I received a lot of questions and messages about fitness, how do I start my fitness journey ? How can I grow my quads
/ booty? Can I workout @home ?...and all that good stuff soooo
• I made this program as a guide for women( beginners or not) wanting to build a round, lifted, bigger booty and strong
legs sooooo in this first ebook , it’s going to be a 4 weeks ( 2days in every week) program of strength training to build
muscle mass and loose fat.
• Your legs and booty to be on FIIIIIIRE I warn you but the main goal is to see some quick results as well. In order to see
a difference in your body you have to incorporate this with healthy eating ( I have included some eating tips that I
believe helps bring out the best results) .I used to be so skinny with no curves ( 45kg to 66kg ) but with hard work and
dedication I saw great results so believe me it’s worth it .
• All of therse exercises can be done in the comfort of your home or @the gym
• I have included 4-6 exercises in each day, with a muscle group focus and also increasing the intensity as we keep up.

SO without any further ado

LET’S DO THIS 💪🏾 💪🏾
 DISCLAIMER
• I strongly advise you to consult with your physician before starting
this workout program as not all exercises are suitable for different
individuals.
• The main point of this program is to help the ladies start with their
fitness journey however I have no medical experience or title which
means I cannot suggest which exercises or workouts will work for a
certain individual
• This program is for educational purposes only so if you engage in this
workout program, you
 DIET TIPS
• Eat 5-6 small meals a day
• Drink A LOT OF WATER ( 3litres/ day)
• Eat a good source of protein ( fish, chicken breast, meat, eggs, broccoli)
• Eat the « good carbs » : Rice, sweet potatoes, whole grains…
• Eat a lot of vegetables and fruits
• Make sure you are consuming enough calories and protein to help repair
and build your muscles, if you workout properly but you don’t fuel your
body as you should, you won’t be able to build a booty
• Don’t eat processed food
• Don’t drink any soft drinks ( try detox )
• Have one cheat meal / week
 WORKOUT TIPS
• The most important tip, is to focus on your muscles, mind and muscle
connection is not a mythe so focus on activating your glutes during
your workouts
• Keep a strong core and proper form
• Push through your heels and not your toes to help engage the glutes
more
• Don’t exercise on an empty stomach, have a small meal before your
workout for energy
 WHAT DO YOU NEED
• 2.5kg dumbbell
• 5kg dumbbell
• A chair( YESSS YOU NEED THAT TOO)
• Exercise mat

YEESSS THAT’S IT
 Today’s muscle

WEEK 1-DAY 1 focus is on :

GLUTES, QUADS,
ABDUCTORS

Squat jumps(12*3)

Stand with your feet shoulder-width apart, arms

hanging at your sides. Squat down until your knees
are bent about 90 degrees [A]. Immediately swing
your arms overhead and jump upward as high as you
can [B]. As you land, gently bend your knees and sink
back down into the squat position. That's 1 rep. Do
12.
Dumbbell lunges( 10*3 for each leg)

Stand with your torso upright holding two

dumbbells in your hands by your sides. This
will be your starting position.
Step forward with your right leg around 2
feet or so from the foot being left stationary
behind and lower your upper body down,
while keeping the torso upright and
maintaining balance. Inhale as you go
down.
 Glute Bridge 20*4

Lie flat on the floor on your back with the

hands by your side and your knees bent.
Your feet should be placed around shoulder
width. This will be your starting position.
Pushing mainly with your heels, lift your
hips off the floor while keeping your back
straight. Breathe out as you perform this
part of the motion and hold at the top for a
second.
Slowly go back to the starting position as
you breathe in.
Sumo dumbbell squats ( 12*3)

Hold a dumbbell at the base with both hands

and stand straight up. Move your legs so that
they are wider than shoulder width apart
from each other with your knees slightly bent.
Your toes should be facing out. Slowly bend
the knees and lower your legs until your
thighs are parallel to the floor. Make sure to
inhale as this is the eccentric part of the
exercise.
Press mainly with the heel of the foot to bring
the body back to the starting position while
exhaling.
 Donkey kicks (15*3 for each leg )

Get on your hands and knees, with wrists

aligned under shoulders and knees under
hips.
Drawing your abs in, lift your left leg
parallel to the floor, with knee bent, foot
flexed.
Return to starting position and repeat 15
times then switch sides.
Frog glute bridge ( 20*4)

Sit with your knees on the floor pointing

outwards and your feet together. Your legs
should make a diamond shape.
Lie back on the floor as you would for glute
bridge
Squeezing your bum hard, lift your hips so
that your body makes a straight line to your
knees.
Lower your bum back down to the floor, and
repeat.

THAT’S IT FOR TODAY’S

WORKOUT
 Today’s muscle
focus is on:
WEEK 1-DAY 2 GLUTES,
HAMSTRINGS
AND CALVES
Chair squat (12*4)
Stand with your feet about hip-width apart,
your toes pointing forward and your arms
relaxed by your sides. Engage your
abdominal muscles and look straight ahead
throughout the movement. Inhale, push your
hips back and bend your knees to lower into
a squat. Keep your weight back on your
heels. When your thighs are about parallel to
the floor, exhale, push through your heels
and extend your knees and hips to return to
the starting position.
 Side lunges ( 15*3 for each leg)

With the knees and hips slightly bent, feet

shoulder-width apart, and the head and chest up.
This will be your starting position.
Staying low, take a slow, lateral step to the right.
Keep your toes pointed forward and stay low.
Extend the left knee, driving your weight to the
right, flexing the knee and hip into a side lunge.
Maintain good posture through the entire spine,
keeping your head and chest up.
Pause at the bottom of the motion, and then
extend through the working leg to return to a
standing position, transitioning into a lunge to the
opposite side.
 Romanian dead lifts (12*3)

Initiate the movement by flexing your hips, slowly

pushing your butt as far back as you can. This should
entail a horizontal movement of the hips, rather than a
downward movement. The knees should only partially
bend, and your weight should remain on your heels.
Drive your butt back as far as you can, which should
generate tension in your hamstrings as your hands
approach knee level. Maintain an arch in your back
throughout the exercise.
When your hips cannot perform any further backward
movement, pause, and then slowly return to the
starting position by extending the hips.
Step-up with knee raise ( 12*4 for each
leg)

• Stand facing a box or bench of an appropriate height

with your feet together. This will be your starting
position.
• Begin the movement by stepping up, putting your left
foot on the top of the bench. Extend through the hip
and knee of your front leg to stand up on the box. As
you stand on the box with your left leg, flex your right
knee and hip, bringing your knee as high as you can.
• Reverse this motion to step down off the box, and
then repeat the sequence on the opposite leg.
Hamstring curl ( 12*3)

• Lie face down on the bench, placing a

dumbbell at the lower end of the bench so that
you will be able to grab it in between your feet,
and that your knees are at the edge of the
bench.
• Pick the dumbbell up off of the floor with your
feet, keeping your legs fully extended, and
slowly curl the dumbbell up towards your
buttocks by bending your knees.
• Hold for a count when you feel a stretch in your
hamstrings then return back to the starting
position.
Dumbbel calf raises (20*3)

• Stand with your torso upright holding two

dumbbells in your hands by your sides. Place the
ball of the foot on a sturdy and stable wooden
board (that is around 2-3 inches tall) while your
heels extend off and touch the floor. This will be
your starting position.
• With the toes pointing either straight (to hit all
parts equally), inwards (for emphasis on the
outer head) or outwards (for emphasis on the
inner head), raise the heels off the floor as you
exhale by contracting the calves. Hold the top
contraction for a second.
• As you inhale, go back to the starting position by
slowly lowering the heels.

GO GRAB YOUR POST-

WORKOUT MEAL
 Today’s muscle
focus is on :
WEEK 2-DAY 1 GLUTES,
HAMSTRINGS,
ABDUCTORS,
QUADS
You ready ???

Squat jumps(12*3)

Stand with your feet shoulder-width apart, arms

hanging at your sides. Squat down until your knees are
bent about 90 degrees [A]. Immediately swing your
arms overhead and jump upward as high as you can [B].
As you land, gently bend your knees and sink back
down into the squat position. That's 1 rep. Do 12.
Bulgarian split squats with
dumbbells (12*3 for each leg)

• Position yourself into a staggered stance with the

rear foot elevated and front foot forward.
• Hold a dumbbell in each hand, letting them hang at
the sides. This will be your starting position.
• Begin by descending, flexing your knee and hip to
lower your body down. Maintain good posture
througout the movement. Keep the front knee in
line with the foot as you perform the exercise.
• At the bottom of the movement, drive through the
heel to extend the knee and hip to return to the
starting position.

• IT BURNS BUT IT’S WORHT IT LADIES

Side lying leg lift ( 20*3 for each
leg)

• Lie down on one side. The arm that's closest to

the floor should be extended straight above
your head and shoulder while your other arm is
bent with your hand on your hip. Your legs
should be extended and stacked on top of one
another.
• Slowly raise your top leg as high as you can,
Pause, then return to the starting position.
 Dumbbell Side Lunge

• Stand erect with your feet about shoulder-width

apart holding a pair of light-weight dumbbells
together in front of you, palms facing in. Your
chest should be out, shoulders back, and knees
unlocked. Maintain the natural curvature in your
back. This is your start position.
• Facing forward throughout and staying as upright
as possible, take a big step out to your side,
angling your foot just slightly out. Descend into a
moderately deep squat, keeping the your trailing
leg straight.
• Push back up and bring your leg back to the start
position.
side leg kick ( 20*3 for each leg)

• Start on all fours with hands underneath your

shoulders and knees under your hips. Keeping the
knee bent 90 degrees, lift the right leg until it is
parallel to the floor.
• Keep the right thigh still as you straighten your right
knee, kicking your leg out to the side. Don't let the
leg lower as you kick it.
• Bend the right knee back to 90 degrees, then lower
the leg.
Wall sit (30 secs* 4)

• A wall sit-down exercise starts by standing about 2

feet away from a wall with your back against the
wall. Slide your back down the wall until your hips
and knees bend at a 90-degree angle.
• Keep your shoulders, upper back and back of
your head against the wall. Evenly distribute your
weight throughout your whole foot. Hold this
position for the desired amount of time.

AND THAT’S IT
FOR WEEK1 IT
BURNS RIGHT ?
 Today’s muscle
WEEK 2-DAY 2 focus is on :
GLUTES, QUADS,
CALVES
Let’s go ladies 🍑
• Dumbbell squats ( 12*4 )

• Hold a pair of dumbbells with arms fully extended next to

your sides, with palms facing each other. Place your feet
shoulder-width apart, with your toes pointed outward.
• Brace your abs, push your hips back and bend your knees,
lowering the body into a squat with your hands remaining
next to your sides. Pause at the bottom, and then push back
up to the starting position.
Split Squat(12*3 for each leg)

Step out into a lunge with your arms at

your sides. Lower your hips by squatting
back and down. Without letting your back
knee touch the floor, drive your weight back
up with the front leg.
Single leg bridge ( 12*3 for
each leg)

• Lay on the floor with your feet flat and knees

bent.
• Raise one leg off of the ground, pulling the knee
to your chest. This will be your starting position.
• Execute the movement by driving through the
heel, extending your hip upward and raising your
glutes off of the ground.
• Extend as far as possible, pause and then return
to the starting position.
Dumbbel calf raises (20*3)

• Stand with your torso upright holding two

dumbbells in your hands by your sides. Place the
ball of the foot on a sturdy and stable wooden
board (that is around 2-3 inches tall) while your
heels extend off and touch the floor. This will be
your starting position.
• With the toes pointing either straight (to hit all
parts equally), inwards (for emphasis on the
outer head) or outwards (for emphasis on the
inner head), raise the heels off the floor as you
exhale by contracting the calves. Hold the top
contraction for a second.
• As you inhale, go back to the starting position by
slowly lowering the heels.

WEEK 2 IS ✅
 Today’s muscle
focus is on :
WEEK 3-DAY 1 GLUTES, ,
ABDUCTORS AND
QUADS

Squat jumps(12*4)

Stand with your feet shoulder-width apart, arms

hanging at your sides. Squat down until your knees
are bent about 90 degrees [A]. Immediately swing
your arms overhead and jump upward as high as you
can [B]. As you land, gently bend your knees and sink
back down into the squat position. That's 1 rep. Do
12.
Chair kicks ( 15*3 for each leg)

Lean on chair, bend your knees, and get on your tippy

toes and take one leg and donkey kick up. You will want
to keep the base leg/knee soft, squatting down before
each donkey kick up.
Dumbbell hip thrusts ( 20*3 )

To perform the dumbbell hip thrust, place the dumbbell

on your hips. It will feel tight at the bottom of the
movement, but that’s normal. As you extend your hips
at the top, roll the dumbbell slightly forward to move it
off of your hip bones. This is just to eliminate any
irritation from the dumbbell being directly on top of
your hip bone.
Split Squat(12*4 for each leg)

Step out into a lunge with your arms at

your sides. Lower your hips by squatting
back and down. Without letting your back
knee touch the floor, drive your weight back
up with the front leg.
Side lying leg lift ( 20*3 for each
leg)

• Lie down on one side. The arm that's closest to

the floor should be extended straight above
your head and shoulder while your other arm is
bent with your hand on your hip. Your legs
should be extended and stacked on top of one
another.
• Slowly raise your top leg as high as you can,
Pause, then return to the starting position.
 side leg kick ( 20*3 for each leg)

• Start on all fours with hands underneath your

shoulders and knees under your hips. Keeping the
knee bent 90 degrees, lift the right leg until it is
parallel to the floor.
• Keep the right thigh still as you straighten your right
knee, kicking your leg out to the side. Don't let the
leg lower as you kick it.
• Bend the right knee back to 90 degrees, then lower
the leg.

DAY 1 IS ✅
 Today’s

WEEK 3-DAY 2 muscle focus

is on : GLUTES,
, HAMSTRINGS
Hamstring curl ( 10*4) AND CALVES

• Lie face down on the bench, placing a

dumbbell at the lower end of the
bench so that you will be able to grab
it in between your feet, and that your
knees are at the edge of the bench.
• Pick the dumbbell up off of the floor
with your feet, keeping your legs fully
extended, and slowly curl the
dumbbell up towards your buttocks by
bending your knees.
• Hold for a count when you feel a
stretch in your hamstrings then return
back to the starting position.
 Romanian dead lifts (12*4)

Initiate the movement by flexing your hips, slowly

pushing your butt as far back as you can. This should
entail a horizontal movement of the hips, rather than a
downward movement. The knees should only partially
bend, and your weight should remain on your heels.
Drive your butt back as far as you can, which should
generate tension in your hamstrings as your hands
approach knee level. Maintain an arch in your back
throughout the exercise.
When your hips cannot perform any further backward
movement, pause, and then slowly return to the
starting position by extending the hips.
Sumo dumbbell squats ( 15*3)

Hold a dumbbell at the base with both hands

and stand straight up. Move your legs so that
they are wider than shoulder width apart
from each other with your knees slightly bent.
Your toes should be facing out. Slowly bend
the knees and lower your legs until your
thighs are parallel to the floor. Make sure to
inhale as this is the eccentric part of the
exercise.
Press mainly with the heel of the foot to bring
the body back to the starting position while
exhaling.
Dumbbel calf raises (20*4)

• Stand with your torso upright holding two

dumbbells in your hands by your sides. Place the
ball of the foot on a sturdy and stable wooden
board (that is around 2-3 inches tall) while your
heels extend off and touch the floor. This will be
your starting position.
• With the toes pointing either straight (to hit all
parts equally), inwards (for emphasis on the
outer head) or outwards (for emphasis on the
inner head), raise the heels off the floor as you
exhale by contracting the calves. Hold the top
contraction for a second.
• As you inhale, go back to the starting position by
slowly lowering the heels.

HOW ARE THE

HAMMIES DOING ?
 Today’s muscle

WEEK 4-DAY 1 focus is on :

GLUTES, QUADS,
ABDUCTORS

Squat jumps(15*3)

Stand with your feet shoulder-width apart, arms

hanging at your sides. Squat down until your knees
are bent about 90 degrees [A]. Immediately swing
your arms overhead and jump upward as high as you
can [B]. As you land, gently bend your knees and sink
back down into the squat position. That's 1 rep. Do
12.
Dumbbell lunges( 12*4 for each leg)

Stand with your torso upright holding two

dumbbells in your hands by your sides. This
will be your starting position.
Step forward with your right leg around 2
feet or so from the foot being left stationary
behind and lower your upper body down,
while keeping the torso upright and
maintaining balance. Inhale as you go
down.
Sumo dumbbell squats ( 12*4)

Hold a dumbbell at the base with both hands

and stand straight up. Move your legs so that
they are wider than shoulder width apart
from each other with your knees slightly bent.
Your toes should be facing out. Slowly bend
the knees and lower your legs until your
thighs are parallel to the floor. Make sure to
inhale as this is the eccentric part of the
exercise.
Press mainly with the heel of the foot to bring
the body back to the starting position while
exhaling.
side leg kick ( 20*4 for each leg)

• Start on all fours with hands underneath your

shoulders and knees under your hips. Keeping the
knee bent 90 degrees, lift the right leg until it is
parallel to the floor.
• Keep the right thigh still as you straighten your right
knee, kicking your leg out to the side. Don't let the
leg lower as you kick it.
• Bend the right knee back to 90 degrees, then lower
the leg.
 Dumbbell Side Lunge (20*3 for each leg)

• Stand erect with your feet about shoulder-width

apart holding a pair of light-weight dumbbells
together in front of you, palms facing in. Your
chest should be out, shoulders back, and knees
unlocked. Maintain the natural curvature in your
back. This is your start position.
• Facing forward throughout and staying as upright
as possible, take a big step out to your side,
angling your foot just slightly out. Descend into a
moderately deep squat, keeping the your trailing
leg straight.
• Push back up and bring your leg back to the start
position.
Dumbbell hip thrusts ( 20*4 )

To perform the dumbbell hip thrust, place the dumbbell

on your hips. It will feel tight at the bottom of the
movement, but that’s normal. As you extend your hips
at the top, roll the dumbbell slightly forward to move it
off of your hip bones. This is just to eliminate any
irritation from the dumbbell being directly on top of
your hip bone.

GLUTES ON
FIIIIIIRE RIGHT ?
 Today’s muscle
focus is on:

WEEK 4-DAY 2 GLUTES,

HAMSTRINGS AND
CALVES

Chair squat (15*4)

Stand with your feet about hip-width apart,
your toes pointing forward and your arms
relaxed by your sides. Engage your
abdominal muscles and look straight ahead
throughout the movement. Inhale, push your
hips back and bend your knees to lower into
a squat. Keep your weight back on your
heels. When your thighs are about parallel to
the floor, exhale, push through your heels
and extend your knees and hips to return to
the starting position.
Bulgarian split squats with
dumbbells (12*3 for each leg)

• Position yourself into a staggered stance with the

rear foot elevated and front foot forward.
• Hold a dumbbell in each hand, letting them hang at
the sides. This will be your starting position.
• Begin by descending, flexing your knee and hip to
lower your body down. Maintain good posture
througout the movement. Keep the front knee in
line with the foot as you perform the exercise.
• At the bottom of the movement, drive through the
heel to extend the knee and hip to return to the
starting position.

• GREAAAAT FOR THE HAMMIES( MY FAVORITE TO

START WITH )
 Romanian dead lifts (15*3)

Initiate the movement by flexing your hips, slowly

pushing your butt as far back as you can. This should
entail a horizontal movement of the hips, rather than a
downward movement. The knees should only partially
bend, and your weight should remain on your heels.
Drive your butt back as far as you can, which should
generate tension in your hamstrings as your hands
approach knee level. Maintain an arch in your back
throughout the exercise.
When your hips cannot perform any further backward
movement, pause, and then slowly return to the
starting position by extending the hips.
 Hamstring curl ( 12*3)

• Lie face down on the bench, placing a

dumbbell at the lower end of the bench so that
you will be able to grab it in between your feet,
and that your knees are at the edge of the
bench.
• Pick the dumbbell up off of the floor with your
feet, keeping your legs fully extended, and
slowly curl the dumbbell up towards your
buttocks by bending your knees.
• Hold for a count when you feel a stretch in your
hamstrings then return back to the starting
position.
Dumbbel calf raises (20*3)

• Stand with your torso upright holding two

dumbbells in your hands by your sides. Place the
ball of the foot on a sturdy and stable wooden
board (that is around 2-3 inches tall) while your
heels extend off and touch the floor. This will be
your starting position.
• With the toes pointing either straight (to hit all
parts equally), inwards (for emphasis on the
outer head) or outwards (for emphasis on the
inner head), raise the heels off the floor as you
exhale by contracting the calves. Hold the top
contraction for a second.
• As you inhale, go back to the starting position by
slowly lowering the heels.
 Wall sit (40 secs* 4)

• A wall sit-down exercise starts by standing about 2

feet away from a wall with your back against the
wall. Slide your back down the wall until your hips
and knees bend at a 90-degree angle.
• Keep your shoulders, upper back and back of
your head against the wall. Evenly distribute your
weight throughout your whole foot. Hold this
position for the desired amount of time.

CONGRAAAATS GIRL,
you just finished my 4
weeks booty program
DM YOUR RESULTS
XOXO