Get A Booty or Die Trying Home Edition

Get a BOOTY or Die Trying (AT-HOME EDITION)
DISCLAIMER:
We strongly suggest that you check with your doctor or
physician prior to beginning this program, as as not all
exercises/workouts listed in this program are suitable for
different individuals and levels of fitness. This program was
created and designed for those already currently in fitness.
This program was created for educational purposes only.
With exercising/working out comes the possibility of
getting injured, so by attempting this program, you are
agreeing that you do so on your own risk and are
voluntary participating in these exercises and agree to
release or not charge Ricky Verdugo from any sort of
claims, known or unknown. Thank you, and Enjoy!

What To Expect From This Program:
Due to EXTREME HIGH demand for a in-home booty
program, I finally caved in and decided to create yet
ANOTHER master piece, now the main difference of this
one other than the fact we wont be incooprtating weights
much, is that it’s a 2 month 8 week program opposed to a
12 week 3 month program. Reason for that is I just didn’t
wanna have too many repepitive workouts in there, at the
end of the day you only do have and can only do so much
at home. Ideally, we would like to incooporate weights, but
below I wrote a 12 week 3 month workout routine only
using resistance bands! I Have over 40 workouts listed in
this program, in which I firmly believe will help take your
booty to the next level straight from home! Now, if you do

have weighgs, dumbbels, barbells, kettle bells, don’t be
afraid to add that in for extra pressure/resistance! That is
all solely on you, if you have it, I suggest adding it.. you
can do some by holding the weight as you perform most
of these exercises. Since this is a at home program, there
will be no upper body routines, but listed inside I also do
have core routines for you, and for our cardio, it will mainly
consist of H.I.I.T (High Intensity Interval Training) basically
meaning were looking to run your heart rate up high, then
drop it, then raise it, to fully maximize our routine. These
workouts, are some of the more creative exercises I could
have came up with and feel strongly that they will show
you a whole new dimension of how to approach booty
workouts. I am SO excited for you and I hope you are

ready to KICK ASS, LITERALLY.
THIS PROGRAM IS NOT EASY AND THESE WORKOUTS
ARE HARD! But I can guarantee you, if you approach this
religiously, you WILL see changes. SO, ALWAYS TAKE
PICTURES, just about every 10 days, that’s the best way to
track progress.
WORKOUT TIPS:
• YOU MUST EAT TO GROW! Its cliché, but EATING IS
IMPORTANT! Look at food as fuel for the body.
• Anytime you can squeeze your glutes, DO SO
• Anytime you can PUSH or EXPLODE off your heels, DO

SO! This will help activate hamstring
• Hard Work Always shows. This program will ONLY
work if YOU PUT THE WORK IN. Put your hard hat on,
and get to F’n work.
• NO MORE DAMN EXCUSES. GET THE JOB DONE.
• Drink TONS of water.
• Lots OF GREEN TEA (Will help get you lean)
• Lots of GREEN VEGGIES
Meal Guide:
We are going to be CARB CYCLING. In my time training,
whichever fitness goal it may be, Carb cycling has seemed
to be thee most effective and efficient way to approach a

diet plan. Now, it is NOT easy, you may feel bloated on the
high carb days like youre pregnant, some days the low
carbs wont be enough, that’s essential to SHOCKING the
body, confusing it, which allows growth to instill. We are
going to be doing THREE Low Carb Days, Followed by ONE
high carb day every 4th day. Since theres uneven days in a
week, Each 4th day which is your high carb day, WONT land
on the same day. For example, Day 1 Monday,2 Tuesday &
3 Wednesday are Low carb days while the 4th day Thursday
is high carb day, then repeat again starting Friday Saturday
and Sunday being low, and Monday being High carb and so
on. Below I will list the Foods that I THINK, and SUGGEST
you should be eating. If you are vegetarian or vegan (or
peskatarian) Feel free to stick to your regular diet just add

more protein and carbs in your diets. EVERYTHING IS
MODIFIED, After listing the meal guide I will list substitution
options you are more than welcome to substitute with.
Low Carb Meals:
Meal 1: 5oz egg whites ½ avocado handful of spinach
Meal 2: 4oz Protein, ½ cup jasmine rice 4/5 asapragus
Meal 3: Protein Shake w/ ½ banana
Meal 4: 4oz Protein 3oz sweet potatoes handful of broccoli
Meal 5: Protein Shake w/ 1 rice cake 1 tbs peanut butter
High Carb Meals:
Meal 1: 1 Cup Oatmeal w/ handful of blueberries
Meal 2: 4oz Protein 5oz Sweet potato

Meal 3: 4oz Protein ¾ cup jasmine rice
Meal 4: Protein Shake w/ 1 banana 1 cup almonds
Meal 5: 3oz Protein 2oz sweet potato handful of spinach
Proteins: Chicken, Lean Ground Turkey, Lean Ground

Beef, Tilapia, Mahi Mahi, Salmon, Water Based Tuna, Steak,
Tofu
Carbs: Sweet Potato, White and or Brown or Jasmine Rice,

Red Potatoes, Black Beans
Veggies: Aspragus, Broccolli, Spinach, Green Beans, Kale,

Cucumbers
Supplemental Advice:
PROTEIN! I always get asked where and which protein to
buy. ANYWHERE where they sell supplemts, just make sure
to ask them for a LEAN style of protein, not mass gainer,
even if youre trying to gain weight, get a lean, and take two
shakes a day. This goes for all supplements you wanna buy
BCAAS (branch chain amino acids) – IF you have the spare
money, buy.. take one scoop either before, during or after
workouts
THERMOGENIC (Fat burner) I recommend POWDER
opposed to pills, totallu up to you. Take before workout
PRE-WORKOUT – IF needed, take before workout
DETOX – I recommend pills opposed to powder, one on
empty stomach when waking up, one before bed

VITAMINS –
Multivitmains
Omega’s (Fish oil)
B-Vitamins
Iron Pills
Calcium
H.I.I.T CARDIO:
Below, I will post a few different H.I.I.T cardio routines you
can do at home, these will consist of body weighted
movements only! If you don’t understand a workout,
search it on youtube and you will find plenty of examples,

all of these terms are universal terms and are easily found
online. Were looking to do this 2-5x a week, 2x if you
aren’t trying to lose weight, we do it for cardiovascular
reasons and allows us to stay lean. If needed to lose
weight, depending on your fitness level, rane from 2-5x a
week.
H.I.I.T Cardio #1
100 reps of each of the following exercises:

1. Jumping Jacks/Jump Rope
2. Push Ups
3. Dips
4. 100 sec plank
5. Plank Jacks
6. Squat Jumps
7. Jumping Lunges
8. Russian Twists
9. Power Jacks
10. Mountain Climbers
H.I.I.T Cardio #2
Run in place for 30 seconds

50 Mountain Climbers
25 Jump squats
15 Sit-ups
10 push ups
5 burpees
Repeat total of 3-5x total
H.I.I.T Cardio #3
45 second Run in place
45 second Wall sit
45 second Russian twist
45 second plank
45 second Squat Jumps
Repeat total of 4x
H.I.I.T Cardio #4
Starting off at 12 reps of each exercise, then 11 reps
of each exercise, then 10 reps of each exercise and so
on till you reach ONE rep of everything, so stagger
your way down, as fast as you can.
1. Push-ups
2. Sit-ups
3. Squat Jumps
4. Burpees
5. Plank Jacks
H.I.I.T Cardio #5 (preferably at a track or treadmill)
4 Laps
25 sit ups
3 laps
25 Russian Twists
2 laps
25 Plank Torso Twists
1 lap
25 second plank
So when approaching this in home program, please

understand we will be repeating a ton of the same
workouts, so if you have any type of weight feel free
to use it. These workouts are the ones that I thought
out well to ensure these will give us the best chance
to see some incredible progress from home. We will
be doing a lot of Thrusters, and hip abductors, in my
time training I found those to be the most efficient
ones to do without any weight.
PICTURES! Take a before on day 1, and ones

updated every 10-12 days, pictures don’t lie!
WHERE TO BUY BANDS! These are the ones that I

currently use, you are able to use anyone you
want, I get mine from TheXBands.com , send them
an email for a custom order saying you want
RICKYS BOOTY BUNDLE PACKAGE. You will get a
killer discount those 5 bands for $20 it will come
with two yellow (Easy) 2 red (medium) and 1
orange (Hard)
Week 1: Day 1 GLUTES
Exercise Sets Reps Video

Lateral 5 12 steps https://vimeo.com/229512217
Steps each
side
Ice Skaters 5 10 steps https://vimeo.com/229514308
each
side
Squat 5 15 jumps https://vimeo.com/229526320
Jumps
Squat Hip 3 50 reps https://vimeo.com/229516655
Abductors
Standing 4 20 reps https://vimeo.com/229515334
Glute each leg
Raise
Wall Sit + 3 40 https://vimeo.com/229514535
clams seconds
Laying 4 25 reps https://vimeo.com/229514422
Down
Elevated
Heel
Thrusters
Laying Down 3 12 reps https://vimeo.com/229514500
Iso Leg
Thrusters
Sumo 4 20 reps https://vimeo.com/229515460
Squat
Pulses
Seated Hip 4 75 reps https://vimeo.com/229514378
Abductors
Week 1 Day 2: CORE

Banded 4 20 https://vimeo.com/229528107
Bicycle
Crunches
Plank Jacks
Flutter
Kicks
Banded 4 20 each https://vimeo.com/229528132
Mountain leg
Climbers
Alt. Bench 4 20 https://vimeo.com/229528138
Knee Tucks
Week 1 Day 3: Legs/Glutes

Fire 4 20 each https://vimeo.com/229514603
Hydrants leg
Elevated 4 25 https://vimeo.com/229514422
Heel
Thrusters
Elevated 4 10 each https://vimeo.com/229514500
Iso leg
thruster
180 Squats 4 15 reps https://vimeo.com/229517324
Rainbow 4 15 reps https://vimeo.com/229515176

Kickbacks each
leg
Circle 3 10 reps https://vimeo.com/229514738
Kickbacks each
leg
Donkey 3 25 reps https://vimeo.com/229514704
Kicks each
leg
Straight 3 25 reps https://vimeo.com/229514603
Leg each
Kickbacks leg
Week 1 Day 4: CORE

Sit ups 3 15 https://vimeo.com/229528148
Cross Up 3 15 each https://vimeo.com/229528159

Crunches side
Plank 3 40-50 https://vimeo.com/229528174
seconds
Plank 3 20 each https://vimeo.com/229531134
Torso side
twists
Oblique 3 10 reps https://vimeo.com/229528198
Crunch each side
Side Plank 3 30-40 https://vimeo.com/229531154
seconds
Crunches 3 25 https://vimeo.com/229528227

Jump 4 15 https://vimeo.com/229526320
Squats (Try
pausing at the
bottom for at least
1-2 seconds)
Lateral 3 10 https://vimeo.com/229512217
Steps (After 10 steps
steps each way,
perform 5 squat
each
jumps) way
Alternating 4 10 https://vimeo.com/229516849
Squat + steps
Thigh Raise w/
raise
each
side
Fire 3 15 reps https://vimeo.com/229517264
Hydrant + each
Kickback side
Glute Riase each
side
Laying Iso 3 20 reps https://vimeo.com/229526574
Hip each
Abductor leg
Scissor each
Raises leg
Good 3 20 reps https://vimeo.com/229516935
Mornings
Frog Leaps 4 10 https://vimeo.com/229517304
leaps
each
way
Week 1 Day 6/7 Perform **H.I.I.T CARDIO** (Or active rest

days)
Week 2 Day 1: CORE

Bicycle 3 20 https://vimeo.com/229528107
Crunches
Side Plank 3 10 each leg https://vimeo.com/229528217
Knee Tuck
V-Ups 3 15 https://vimeo.com/229528186
Knee Tucks 3 20 https://vimeo.com/229528245
Side Plank 3 10 each https://vimeo.com/229528182

Reach side
Throughs
seconds
Flutter Kicks 3 25 (each https://vimeo.com/229528127
stride is
ONE rep
Week 2 Day 2: Lower Body/Glutes

Seated Hip 5 100 https://vimeo.com/229514378
Abductors
Glute Raise each leg
Frog 3 100 reps https://vimeo.com/229515219
Thrusters
Squat Jumps 3 100 reps https://vimeo.com/229526320
Abductors
Straight leg
kickbacks
Week 2 Day 3: Perform H.I.I.T Cardio or active Rest
Week 2 day 4:Core

Scissor Kicks 4 12 https://vimeo.com/229531119
Sit-ups 3 15 https://vimeo.com/229528148
Mountain 3 50 reps https://vimeo.com/229528132

Climbers
Plank Torso 3 12 reps https://vimeo.com/229531134
Twists
Side Plank 3 30 seconds https://vimeo.com/229531154
each side
Planks 3 40 seconds https://vimeo.com/229528174

Alternating 3 15 each leg https://vimeo.com/229517071
Jumping
Lunges
Scissor each leg
Donkey Kicks
Squat walks 3 10 steps https://vimeo.com/229516706
+ reverse one way,
squat walks 10 steps
reverse
Hip-Turnouts 3 15 each leg https://vimeo.com/229516602
Squat Jacks 5 25 reps https://vimeo.com/229515525
Elevated 5 20 reps https://vimeo.com/229517210

Frog
Thrusters
Hammy Ext,
Good 4 20 reps https://vimeo.com/229516935
Mornings
Sliding Dual 3 20 reps https://vimeo.com/229528057
Hamstring
Curls
Sliding Back 3 12 reps https://vimeo.com/229528092
Lunges each leg
Week 2 Day 6: Perform H.I.I.T Cardio or active rest day
Week 2 day 7: Lower Body/Glutes

Sliding Side 4 15 https://vimeo.com/229528092
Lunges
Bench Glute 4 20 https://vimeo.com/229515123
Spread
Laying Dual 4 25 https://vimeo.com/229527996
Hip Bridge (3
second
squeeze at
top
Laying Iso 4 12 each https://vimeo.com/229528014
Hip Bridge leg
Bench 4 30 reps https://vimeo.com/229515273
reverse
hyper ext.
Bench Dual 4 25 https://vimeo.com/229514818
Leg
Extension
Bench Iso 4 15 https://vimeo.com/229514940
Leg Ext
Bench Dual 4 20 https://vimeo.com/229514996
Fire Hydrant
Week 3 Day 1: Perform H.I.I.T Cardio or Active Rest day
Week 3 day 2: Lower Body/Glutes

Donkey 5 20 each leg https://vimeo.com/229514704
kicks
Straight Leg 5 20 each leg https://vimeo.com/229514650
Kickbacks
Fire 5 20 each leg https://vimeo.com/229514603
Hydrants
Rainbow 5 15 each leg https://vimeo.com/229515176
Kickbacks
Circle 5 15 each leg https://vimeo.com/229514738
Kickbacks
Laying Iso 5 15 each leg https://vimeo.com/229526574
Hip (EXTRA
Abductor SLOW ON
THE WAY
UP AND
DOWN
Laying Glute 5 20 each leg
Raise https://vimeo.com/229526452

Hip Bridge
Laying Iso 5 10 each leg https://vimeo.com/229528014
Hip Brudge
Week 3 Day 3: Core

Plank Jacks 20 https://vimeo.com/229528113
Plank 3 30 seconds https://vimeo.com/229528174
Side Plank 20 each https://vimeo.com/229528182

Reach side
Throughs
Mountain 50 https://vimeo.com/229528132
Climbers
Side Plank 10 each leg https://vimeo.com/229528217

Knee Tucks

Standing 4 25 each leg https://vimeo.com/229515433
Straight Leg
Kickbacks
Donkey
Kicks
Glute Raise
Wall sit + 3 40 seconds https://vimeo.com/229514535
Clams
Lateral Steps 4 12 steps https://vimeo.com/229512217
Ice Skaters 4 12 https://vimeo.com/229514308
Frog Leaps 3 10 https://vimeo.com/229517304
Squat Hip 3 35 https://vimeo.com/229516655

Abductors
hip Bridge
(MUST
SQUEEZE AT
TOP FOR 10
SECONDS
EACH REP)
Week 3 Day 5: Active Rest Day or H.I.I.T Cardio

.
Week 3 Day 6: CORE
Alt. Knee 4 12 https://vimeo.com/229528138
Tucks
Cross Up 4 12 https://vimeo.com/229528159
Crunches
Oblique 4 12 https://vimeo.com/229528198
Crunch
Sit-Ups 4 12 https://vimeo.com/229528148

Sliding Back 3 10 https://vimeo.com/229528092
Lunges
Sliding Side 3 10 https://vimeo.com/229528082
Lunges
Squat Jumps 4 20 https://vimeo.com/229515525
Seated Hip 4 50 (Nice https://vimeo.com/229514378

Abductors and slow)
Laying Hip 3 20 https://vimeo.com/229526574
Abductors
Squat Clams 4 30 https://vimeo.com/229516655
Laying Glute 4 20 https://vimeo.com/229526452

Raise
Standing 3 20 https://vimeo.com/229515334
Glute Raise
Laying 4 20 https://vimeo.com/229526679
Scissor Kicks
Week 4 Day 1: Core

Plank 5 60 https://vimeo.com/229528174
seconds
Side 5 40 https://vimeo.com/229531154
Plank seconds
Jacks
Plank
Reach
Throughs
Torso
Twists
Week 4 Day 2: Active Rest Day or perform H.I.I.T Cardio
Week 4 Day 3: Legs/Glutes:

Alt. 3 12 https://vimeo.com/229517071
Jumping
Lunges
180 squats 4 12 https://vimeo.com/229517324
Squat 3 12 https://vimeo.com/229526320
Jumps
Jacks
Bench 4 45 https://vimeo.com/229515123
Glute
Spread
Dual Fire
Hydrants
Dual Leg
Ext.
Bulgarian 4 10 each https://vimeo.com/201802694
Split leg
Squats
Steps each leg
Week 4 day 4: CORE

Flutter 3 100 https://vimeo.com/229528127
Kicks
Mountain 3 100 https://vimeo.com/229528132
Climbers
Plank Jacks 3 100 https://vimeo.com/229528113
Crunches
Exercise Set Rep Video

s s
Ice 4 15 https://vimeo.com/229514308
Skaters eac
h
sid
e
Alternati 4 12 https://vimeo.com/229516849
ng Squat eac
+ Thigh h
Raise leg
Glute eac
Raises h
leg
Rainbow 4 15 https://vimeo.com/229515176
Kicks eac
h
leg
Circle 4 10 https://vimeo.com/229514738
Kickback eac
s
h
leg
Walking 4 10 https://www.youtube.com/watch?v=hx
Lunges eac GI9alxEk4
h
leg
Hip 4 12 https://vimeo.com/229516602
Turnouts
Seated 4 50 https://vimeo.com/229514378
Hip
Abducto
rs
Week 4 Day 6: Active rest day/ H.I.I.T Cardio

Step + each
Jump (Every 3 side
lateral steps
perform 3 squat
jumps)
Squat 4 20 steps https://vimeo.com/229516706
Walks back and
forth
Jumps *Focus
(*2 Second
pause at the
on pause
bottom) at the
bottom
Hydrant + each leg
Kickback
Hip each leg
Abductor
Scissor
Kicks
Abdcutors
*Slow Pace
Week 5 Day 1: CORE


Reach side
Throughs
Climbers

Knee Tucks
Week 5 Day 2 Lower Body/Glutes:

Perform one set of each workout before moving on to set #2

Lareral 5 15 https://vimeo.com/229512217
Steps
Jumps
Sumo 5 15 https://vimeo.com/229515460
Pulses
Abductors
Straight
Leg
Kickback
Donkey
Kick
Glute Raise
Week 5 Day 3 Active Rest day or H.I.I.T Cardio
Week 5 day 4: Glutes

down Iso each
Hip Bridge leg
one leg each
thrust leg
Bench Iso 4 12 https://vimeo.com/229514940
Leg each
Extension leg
Sliding Iso 5 12 https://vimeo.com/229528066
Leg each
Hamstring leg
Fire 4 15 https://vimeo.com/229514603
Hydrants each
leg
Donkey 5 15 https://vimeo.com/229514704
Kicks each
leg
Dual Leg 4 20 https://vimeo.com/229514818
ext each
leg
Wall Sit 5 50 https://vimeo.com/229514535
clams
Abductors
Week 5 Day 5: CORE

Kicks
Climbers

Crunches
Russian 3 100 https://vimeo.com/229531148

Twists
Week 5 Day 6: Active rest day or H.I.I.T Cardio
Week 5 day 7 Glutes/Lower Body

Frog 4 15 https://vimeo.com/229515219
Thruster
Frog
Thruster
Reverse
Hyper
Glute
Spread
Hip Turn 3 15 each https://vimeo.com/229516602
Outs side
180 squats https://vimeo.com/229517324
*Pause
before
next rep
Squat jacks 4 20 https://vimeo.com/229515525
Good 4 25 https://vimeo.com/229516935
Mornings
Week 6 Day 1: CORE

Tucks
Crunches
Crunch
Week 6 Day 2 Active Rest Day or H.I.I.T Cardio
Week 6 day 3 Glutes
Exercis Set Reps Video

e s
Lateral 5 12 https://vimeo.com/2295122
Steps steps 17
each
side
Skaters steps 08
each
side
Jumps jumps 20
Abductor
s
Glute each
Raise leg
clams second
s
Down
Elevated
Heel
Thrusters
Down Iso
Leg
Thrusters
Squat
Pulses
Seated 4 75 reps https://vimeo.com/229514378
Hip
Abductor
s
Week 6 Day 4: CORE


Climbers
Twists
each side
Week 6 Day 5 :Glutes/Lower body

each
side
Squat + each
Thigh Raise leg
Glute each
Raises leg
Kicks each
leg
Kickbacks each
leg
Walking 4 10 https://www.youtube.com/watch?v=hxGI9alxEk4
Lunges each
leg
Turnouts
Abductors
Week 6 day 6: Active Rest Day or H.I.I.T Cardio
Week 6 day 7: Glutes & Core

Circle 4 12 each https://vimeo.com/229514738
Kickbacks leg
seconds
Plank Torso 4 20 https://vimeo.com/229531134
Twists
Climbers
Squat Hip 4 35 https://vimeo.com/229516655
Abductors
Squat w/
Thigh Raise
180 Squats 3 12 https://vimeo.com/229517324
Hammy
Extension
Week 7 day 2: Core

Bicycle
Crunches
Plank Jacks
Flutter
Kicks
Mountain leg
Climbers
Knee Tucks
Week 7 Day 3: Glutes

Abductors
Thrusters

Abductors
Straight leg
kickbacks
Week 7 Day 4: Core

Crunches side
seconds
Torso side
twists
Crunch each side
seconds
Week 7 Day 5: Glutes/Legs

Lateral 3 15 steps each https://vimeo.com/229512217
side, every 5
Steps + lateral steps
do 5 jumps,
Jump + Hip followed by
Abductor 10 hip
abductors
Dual Heel
Thruster
Heel
Thrusters
Jumps
Sliding 3 15 https://vimeo.com/229528036
Knee
Abductors
Back
Lunges
add a 1 sec
pause at
bottom
Walk + forward
Reverse 30 steps
Squat walk reverse
Week 7 Day 6 Active Rest Day or H.I.I.T Cardio
Week 7 Day 7: Glutes/Hamstrings

s s
Mornings
Bulgarian 3 12 https://vimeo.com/201802694
Split each
Squats leg
Iso 3 10 https://vimeo.com/229528066
Hamstrin
g Curl
with
sliders
Pulses w/
Band
Dual 3 15 https://vimeo.com/229528057
Sliding
Hamstrin
g Curls
Pistol 3 10 https://www.youtube.com/watch?v=1
Squat -Yuq9pD7JY
Hip
Abductor
Week 8 Day 1: CORE


Crunches side
seconds
Torso side
twists
Crunch each side
seconds
Week 8 Day2: Active Rest Day / H.I.I.T Cardio
Exercise Set Reps Video

s
Walking 3 15 lunges https://www.youtube.com/watch?v=hxGI9alxE
Lunges each leg k4
Alterntin 3 10 jumps https://vimeo.com/229517071

g each leg
Jumping
Lunges
Squat 4 15jumps https://vimeo.com/229526320
Jumps w/ **Emphasiz
2 second e the pause
pause at at the
bottom bottom
Thrusters
Iso Glute 5 12 reps https://vimeo.com/229528014
Bridge
Iso 3 12 reps https://vimeo.com/229528066
Hamstrin
g Curl
Hip
Abductor
s
Week 8 Day 4:CORE

Bicycle
Crunches
Plank Jacks
Flutter
Kicks
Mountain leg
Climbers
Knee Tucks
Scissor 4 20 https://vimeo.com/229531119
Kicks

s s
Skaters eac
h
side
Alternatin 4 12 https://vimeo.com/229516849
g Squat + eac
Thigh h
Raise leg
Glute eac
Raises h
leg
Kicks eac
h
leg
Kickbacks eac
h
leg
Walking 4 10 https://www.youtube.com/watch?v=hxGI9alx
Lunges eac Ek4
h
leg
Turnouts
Hip
Abductors
Week 8 Day 6: Active rest day or H.I.I.T Cardio
Week 8 day 7: CORE

Tucks
Crunches
Crunch
Week 9 Day 1: Glutes/Legs

(You will SUPERSET ((Work each exercise inbetween sets))
workouts #1-4)
Donkey 4 15 each https://vimeo.com/229514704
Kicks leg
Circle 4 15 each https://vimeo.com/229514738
Kickbacks leg
Straight 4 15 each https://vimeo.com/229514650
Leg leg
Kickbacks
Hydrants leg
Knee
Abductors
Abductors
Wall Sit Hip 4 25 https://vimeo.com/229514535
Abductors
Week 9 Day 2:CORE

Planks 1 1:15 https://vimeo.com/229528174
seconds
Side 1 1 minute https://vimeo.com/229531154
Plank
jacks
Scissor 1 50 https://vimeo.com/229531119
kicks
Russian 1 50 https://vimeo.com/229531148
twists
Knee 1 50 https://vimeo.com/229528245
Tucks
kicks

Hip Turn 4 10 reps https://vimeo.com/229516602
Outs each leg
Alt. Squats 3 15 reps https://vimeo.com/229516849
w/ Thigh each leg
Raise
Abductors
Dual Heel **Hold
Thrusters at the
top for 5
seconds
on LAST
5 reps
jumps
Wall Sit 3 45 https://vimeo.com/229514535
hip seconds
abductors
Hip each leg
Abductors
Scissor Each leg
Kicks
Dual Hip **Hold
Bridge at the
top for 5
seconds
on LAST
5 reps
Week 9 Day 5: CORE

Crunches
Knee Tuck

Reach side
Throughs
seconds
Flutter Kicks 3 25 (each https://vimeo.com/229528127
stride is
ONE rep
Week 9 Day 6 Active Rest day or H.I.I.T Cardio
Week 9 day 7: LEGS/GLUTES – 100s

Lateral 10 10 each https://vimeo.com/229512217
Steps leg
Ice Skaters 10 10 each https://vimeo.com/229514308
leg
Squat Jacks 10 10 https://vimeo.com/229515525
Dual Heel
Thrusters
Thrusters
Squat
Pulses
Abductors
Jumps
Week 10 Day 1: Active Rest Day
Week 10 Day 2: Core

Bicycle
Crunches
Plank Jacks
Flutter
Kicks
Mountain leg
Climbers
Knee Tucks
Week 10 Day 3: GLUTES

s
Squats 4 15 https://www.youtube.com/watch?v=y3hq8yQg
with Zk0
pause**
Jumps W/
Pause**
Lateral 4 15 each leg https://vimeo.com/229512217
Steps w/ *Emphasiz
Pause** e a pause
after each
step
Alternatin 3 12 reps https://vimeo.com/229516849
g Jumping each leg*
Lunges w/ Pause
Pause* after each
jump
Bulgarian 3 10 reps https://vimeo.com/201802694
Split each leg
Squats w/ *Emphasiz
Pause at e pause at
the the
bottom bottom
before
coming up
Circle 3 15 each leg https://vimeo.com/229514738
Kickbacks
Donkey 5 25 each leg https://vimeo.com/229514704
Kicks
Week 10 Day 4: CORE

Tucks
Crunches
Crunch
Week 10 Day 5: Glutes/Hamstrings

Mornings
Dual leg 4 20 https://vimeo.com/229527996
Hip bridge
Dual Leg 3 25 https://vimeo.com/229528057
Hamstring
Curl w/
Sliders
Hamstring
Ext.
Iso Leg 3 15 https://vimeo.com/229528066
Hamstring
Curl
Iso Leg Hip 4 20 https://vimeo.com/229528014
Bridge
Squat
Pulses

Lateral 3 15 steps each https://vimeo.com/229512217
side, every 5
Steps + lateral steps
do 5 jumps,
Jump + Hip followed by
Abductor 10 hip
abductors
Dual Heel
Thruster
Heel
Thrusters
Jumps
Knee
Abductors
Back
Lunges
add a 1 sec
pause at
bottom
Walk + forward
Reverse 30 steps
Squat walk reverse
Iso Hip 4 25 https://vimeo.com/229526574
Abductor
Laying Iso 4 25 https://vimeo.com/229526679
Scissor
Kicks
Week 11 Day 1: CORE


Crunches side
seconds
Torso side
twists
Crunch each side
seconds
Week 11 day 2: GLUTES

Seated Hip 5 100 each https://vimeo.com/229514378
Abductors leg
Thrusters each leg
each leg
Abductors each leg
Straight leg each leg
kickbacks
Donkey Kics each leg
Week 11 Day 3 ACTIVE REST DAY/ H.I.I.T Cardio
Week 11 Day 4: CORE

Reach side
Throughs
Climbers

Knee Tucks
Week 11 Day 5: GLUTES

Steps each
side
Ice Skaters 5 10 steps https://vimeo.com/229514308
each
side
Squat 5 15 jumps https://vimeo.com/229526320
Jumps
Abductors
Glute each leg
Raise
clams seconds
Down
Elevated
Heel
Thrusters
Laying Down 3 12 reps https://vimeo.com/229514500
Iso Leg
Thrusters
Squat
Pulses
Abductors
Week 11 Day 6 – ACTIVE REST DAY/ H.I.I.T Cardio
Week 11 Day 7 – GLUTES

Step + each
Jump (Every 3 side
lateral steps
perform 3 squat
jumps)
Walks back and
forth
Jumps *Focus
(*2 Second
pause at the
on pause
bottom) at the
bottom
Hydrant + each leg
Kickback
Hip each leg
Abductor
Scissor
Kicks
Abdcutors
*Slow Pace
Week 12 Day 1: CORE


Climbers
Twists
each side
Week 12 Day 2:ACTIVE REST DAY OR H.I.I.T Cardio

Week 12 Day 3: GLTUES/LOWER BODY
Hydrants leg
Heel
Thrusters
Elevated 4 20 each https://vimeo.com/229514500
Iso leg
thruster
180 4 25reps https://vimeo.com/229517324
Squats
Rainbow 4 25 reps https://vimeo.com/229515176
Kickbacks each leg
Circle 3 20 reps https://vimeo.com/229514738
Kickbacks each leg
Donkey 3 35 reps https://vimeo.com/229514704
Kicks each leg
Straight 3 35 reps https://vimeo.com/229514650
Leg each leg
Kickbacks
Week 12 Day 4: CORE

s
second
s
Side 5 40 https://vimeo.com/manage/229531154/em
Plank second bed
s
Jacks
Plank
Reach
Through
s
Plank 5 15 https://vimeo.com/229531134?from=outro-
Torso local
Twists
Week 12 Day 5: GLUTES/LOWER BODY

each
side
Squat + each
Thigh Raise leg
Glute each
Raises leg
Kicks each
leg
Kickbacks each
leg
Walking 5 20 https://www.youtube.com/watch?v=hxGI9alxEk4
Lunges each
leg
Turnouts
Abductors
Week 12 DAY 6: ACTIVE REST DAY/ H.I.I.T CARDIO
Week 12 DAY 7 THE FINALE BURN OUT

Lateral 10 10 each https://vimeo.com/229512217
Steps leg
Ice Skaters 10 10 each https://vimeo.com/229514308
leg
Jumps
Dual Heel
Thrusters
Thrusters
Squat
Pulses
Abductors
Squat Jacks 10 10 https://vimeo.com/229515525

Glute Raise
Donkey
Kick
Straight
Leg
Kickback

Get A Booty or Die Trying Home Edition

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Get A Booty or Die Trying Home Edition

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Get a BOOTY or Die Trying (AT-HOME EDITION)

We strongly suggest that you check with your doctor or

physician prior to beginning this program, as as not all

exercises/workouts listed in this program are suitable for

different individuals and levels of fitness. This program was

created and designed for those already currently in fitness.

This program was created for educational purposes only.

With exercising/working out comes the possibility of

getting injured, so by attempting this program, you are

agreeing that you do so on your own risk and are

voluntary participating in these exercises and agree to

release or not charge Ricky Verdugo from any sort of

claims, known or unknown. Thank you, and Enjoy!

Due to EXTREME HIGH demand for a in-home booty

program, I finally caved in and decided to create yet

ANOTHER master piece, now the main difference of this

one other than the fact we wont be incooprtating weights

much, is that it’s a 2 month 8 week program opposed to a

12 week 3 month program. Reason for that is I just didn’t

wanna have too many repepitive workouts in there, at the

at home. Ideally, we would like to incooporate weights, but

below I wrote a 12 week 3 month workout routine only

using resistance bands! I Have over 40 workouts listed in

this program, in which I firmly believe will help take your

booty to the next level straight from home! Now, if you do

afraid to add that in for extra pressure/resistance! That is

can do some by holding the weight as you perform most

of these exercises. Since this is a at home program, there

will be no upper body routines, but listed inside I also do

consist of H.I.I.T (High Intensity Interval Training) basically

meaning were looking to run your heart rate up high, then

workouts, are some of the more creative exercises I could

you a whole new dimension of how to approach booty

workouts. I am SO excited for you and I hope you are

THIS PROGRAM IS NOT EASY AND THESE WORKOUTS

ARE HARD! But I can guarantee you, if you approach this

religiously, you WILL see changes. SO, ALWAYS TAKE

PICTURES, just about every 10 days, that’s the best way to

• YOU MUST EAT TO GROW! Its cliché, but EATING IS

IMPORTANT! Look at food as fuel for the body.

• Anytime you can squeeze your glutes, DO SO

• Anytime you can PUSH or EXPLODE off your heels, DO

• Hard Work Always shows. This program will ONLY

and get to F’n work.

• NO MORE DAMN EXCUSES. GET THE JOB DONE.

• Drink TONS of water.

• Lots OF GREEN TEA (Will help get you lean)

• Lots of GREEN VEGGIES

We are going to be CARB CYCLING. In my time training,

whichever fitness goal it may be, Carb cycling has seemed

to be thee most effective and efficient way to approach a

carbs wont be enough, that’s essential to SHOCKING the

body, confusing it, which allows growth to instill. We are

going to be doing THREE Low Carb Days, Followed by ONE

on the same day. For example, Day 1 Monday,2 Tuesday &

is high carb day, then repeat again starting Friday Saturday

you should be eating. If you are vegetarian or vegan (or

peskatarian) Feel free to stick to your regular diet just add

MODIFIED, After listing the meal guide I will list substitution

Week 1 Day 6/7 Perform H.I.I.T CARDIO (Or active rest