Perfect Your Peach Workout  

Hey Girls!

There are so many exciting things coming for WBK in 2019! My new swimwear line will be launching in February and you know I’ve got another fire challenge coming your way! So I thought I’d gift you babes with a little sneak peek of one of the workouts from my next 8 week challenge that will be available exclusively through my WBK App!

This challenge is going to be all about working towards that hourglass shape! I’m going to help you grow your glutes, shape your shoulders and tone everything in between! Plus you will receive 8 weeks worth of meal plans that include recipes with step by step instructions, as well daily tips, weekly updates and 24/7 support from my team of fitness and nutrition specialists. Your workouts will gradually progress throughout the challenge, so you will continue to improve and lift your game, which will ensure you get the best possible results!

So if you want to make 2019 the year that you take real action towards being the best version of yourself give this workout a try! The next step will be to follow my fitness account @workouts_by_katya so you will be the first to know when my next challenge launches!

Keep your eyes peeled girls, it’s going to be a fun one!

You can complete this workout at home or at the gym, all you need is a set of booty bands (if you don’t have any, you can check out my exclusive set here) and dumbbells!

WARM UP

Ok, so we’re going to start things off with a warm up. I’d suggest 10-15 minutes on the elliptical, or a similar machine you may have at your gym, like the treadmill, stairmaster or exercise bike. You just want get your body warm, your heart rate up a little and the blood flowing to all your body parts.

GLUTE ACTIVATION

Next up we’ve got glute activation work. This is important as it increases how much you are able to engage all of the glute muscles, so the body of your workout is going to be wayyyyy more efficient!

Complete 2-3 sets of the following exercises, with about 60 seconds rest after the donkey kicks. You can throw on a booty band if you want to increase the challenge!

Booty Band Bridge 10-15 Seconds

 

Donkey Kicks 10-15 Each Leg
 

Ok, you should be feeling those glutes waking up now, so we’re going to get into a little hard work now! Remember that you want to lift heavy enough that the last 1 or 2 reps of each set you’re completing are really hard, and you have to push yourself to get these done.

SUPERSET 1

Using a Heavy Booty Band, Do 3 Sets of 20 Booty Band Seated Abductors

 

Barbell Box Squat, Do 3 Sets of 8 Reps

Perform these exercises in a superset, where you take a 60 second rest after completing the squats. You can take things a little slower by having a 30-60 second rest after each set of each exercise, however make sure each set is challenging for your muscles!

SUPERSET 2

Straight Leg Deadlifts with Dumbbells - Complete 3 Sets of 10-15 reps

Stand with your feet shoulder-width apart and the dumbbells resting against your thighs. Keep your arms straight and upper back engaged. Push your hips back and slowly hinge forwards at the hips, lowering the dumbbells while keeping them in contact with your legs.

Be sure to only go as low as you can with a straight back! Come back up by pushing your hips forwards and maintaining core and glute engagement

Booty Band Hip Thrusts - Do 3 Sets of 15-20 Reps

With the booty band looped just above your knees and your shoulders on a bench, pull your feet in towards your glutes so your legs are bent at 90 degrees. From here press through your heels and push your hips towards the ceiling, meanwhile pressing your knees outwards. Then slowly lower your booty back to the floor.

BOOTY BURNOUT FINISHER

Time for the finisher! Complete these exercises back to back without a rest, then take a 30-60 second rest after the jumps (if you need it).

Single Leg Sky Bridge Pulses - 3 Sets of 20 Each Leg

Long Jump + Squat Jump - 3 Sets of 60 Seconds Non-Stop!

Now keep in mind that this workout is from the very first week of my challenge, so this is your starting point. Things will progress from here, using more equipment and pushing your body to level up! Remember, my #WBKgirls get 24/7 support from my expert team, so if you have any questions about this workout or the challenge simply get in touch via support@workoutsbykatya.com