The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (32 page)

Don’t be afraid to hop off your couch and get started. Fitness is a skill, and it has to be learned. If you continue this program with consistency, you will improve, in the same way you learned—and mastered—other skills like typing, riding a bike, or driving a car.

You’re the only roadblock standing between you and your full potential and a life that’s fun, exciting, and fulfilling. So push your scared, anxious self aside and go forward in this routine with confidence. I know you can do it!

THE THREE LEVELS

I’ve divided the Badass Workout into three levels, based on your exercise experience and current physical condition:

•
Baby Badass.
This routine is perfect if you’re a beginning exerciser, you work out sporadically, or you haven’t exercised in a while. It takes only 12 minutes to complete. You’ll stay at this level for one month.

•
Certified Badass.
I call this workout an intermediate routine. It’s perfect if you’ve done Baby Badass religiously for a month and are ready to increase your effort or you already exercise but want to try something entirely new, especially for your booty. This routine takes max 20 minutes. You’ll stay on it for one month.

•
Royal Badass.
Here’s where you really amp it up: an advanced routine to follow if you’ve done the Certified Badass workout for one month. Feel free to add it to any current workout you’re doing. It maxes at 20 minutes.

Across the board, there are 12 distinct workouts. You’ll do the first three on Monday, Wednesday, and Friday of the first week; the second three on Monday, Wednesday, and Friday of the second week; the third three on Monday, Wednesday, and Friday of the third week; and the fourth three on Monday, Wednesday, and Friday of the fourth week—for a total of 12 workouts a month.

This system changes up your workouts from week to week—and keeps you motivated because you’re not doing the same old workout every week. It also keeps keep your glutes and other muscles guessing. I’m constantly doing new moves and activities for my body. If your workout feels boring in your head, you can bet that the muscles in question are responding with a similar ho-hum. With the Badass Workout, you’ve got lots of variety, and you’ll never get bored with these routines.

Now for Some Guidelines . . .

•
Have a physical examination by your doctor before beginning any new program of exercise.

•
Follow my directions for the recommended increases in activity. Continue to challenge yourself at each workout to exercise a little harder than you did the previous session. Doing more means more muscle and less body fat.

•
Do the exercises in the order given. They’re organized into a routine of sets, repetitions, and rounds. A set
is a group of
repetitions
(the number of times you do a move). A
round
is the entire collection of exercises you do each exercise session. Sometimes I’ll ask you to repeat the rounds multiple times. Other times I’ll ask you to do the rounds in timed sequences, as rapidly as you can.

•
Use only your body weight for these exercises. Just keep moving and keep the pace steady.

•
Perform each exercise with good form and pay attention to body positioning. Think about what you’re doing and check your form by watching yourself in a mirror if possible.

•
Focus intensely on your glutes, tummy, and other muscles while training them. I always feel that you need to feel your butt burn a little bit to trigger and develop noticeable results.

•
Don’t be afraid to train hard-core. Doing exercises like squats will not make you bulky. This misconception has prevented many women from achieving a sexy fit body and booty.

•
Drink plenty of water before, during, and after exercise to prevent your body from becoming dehydrated.

•
If you’re on the Maintainer or Gainer plan, have a Recovery Shake after your workout.

Here are the Badass Workouts, telling you exactly which exercises to do through the week. Simply follow this schedule and you’ll start looking firmer and shapelier in a couple of weeks. The exercises are pictured starting in
chapter 11
.

Be sure to record what level and workout you do with your score. You will be able to repeat these workouts at a later date and compare your improvements.

THE WORKOUTS

LEVEL 1: BABY BADASS

Perform one round of this routine.

Jumping Jacks: 50 repetitions

Crunches: 40 repetitions

Squats: 30 repetitions

Push-ups: 20 repetitions

Burpees: 10 repetitions

Jumping Jacks: 50 repetitions

Perform three rounds of this routine.

Step-ups: 20 repetitions

Bench Dips: 15 repetitions

Jump Rope: 100 jumps

Perform three rounds of this routine.

Walking Lunges: 10 repetitions on each leg

Inchworms: 7 repetitions

Toe Touches: 10 repetitions on each leg

Squats: 30 repetitions

Perform three rounds of this routine.

Set a timer for 12 minutes and try to do all three rounds before it goes off.

Sexy Back Push-ups: 4 repetitions

Jumping Lunges: 8 repetitions on each leg

Sit-ups: 6 repetitions

Jumping Jacks: 20 repetitions

Timed sequence: Set a timer for 8 minutes and perform the following round as many times as you can before it goes off.

Mountain Climbers: 20 repetitions as fast as you can

Hamstring Rollouts: 7 repetitions as fast as you can

Pike Push Ups: 5 repetitions

Perform five rounds of this routine.

Floor Wipers: 5 repetitions

Push-ups: 7 repetitions

Squats: 15 repetitions

Timed sequence: Set a timer for 6 minutes and perform the following round as many times as you can before it goes off.

Burpees: 5 repetitions as fast as you can

Lunges: 10 repetitions as fast as you can

Squats: 15 repetitions as fast as you can

Perform three rounds of this routine. Rest one minute between each round.

Round 1:

V-ups: 20 repetitions

Left Single-Leg Squat: 15 repetitions

Right Single-Leg Squat: 15 repetitions

Round 2:

V-ups: 15 repetitions

Left Single-Leg Squat: 10 repetitions

Right Single-Leg Squat: 10 repetitions

Round 3:

V-ups: 20 repetitions

Left Single-Leg Squat: 5 repetitions

Right Single-Leg Squat: 5 repetitions

Perform five rounds of this routine.

Sky Humpers: 10 repetitions

Bench Dips: 10 repetitions

Bicycle: 20 repetitions

Perform five rounds of this routine. Rest 30 seconds between each round.

Floor Wipers: 5 repetitions

Bench Dips: 15 repetitions

Lunges: One, hold lunge in the lunge position for 30 seconds. If you have to adjust, the time stops and restarts when you start your lunge again.

Timed sequence: Set a timer for 8 minutes and perform the following round as many times as you can before it goes off.

Hamstring Rollouts: 5 repetitions

Push-ups: 10 repetitions

Sit-ups: 20 repetitions

Timed sequence: Set a timer for 5 minutes and perform the following round as many times as you can before it goes off.

Walking Lunges: 5 repetitions on each leg as fast as you can

Squats: 10 repetitions as fast as you can

V-ups: 5 repetitions as fast as you can

The following Monday, repeat the Badass Baseline routine to see if you can beat the number of repetitions you started with. Perform one round of this routine:

Jumping Jacks: 50 repetitions

Crunches: 40 repetitions

Squats: 30 repetitions

Push-ups: 20 repetitions

Burpees: 10 repetitions

Jumping Jacks: 50 repetitions

LEVEL 2: CERTIFIED BADASS

Perform one round of this routine.

Jumping Jacks: 75 repetitions

Sit-ups: 40 repetitions

Squats: 30 repetitions

Push-ups: 20 repetitions

Burpees: 10 repetitions

Jumping Jacks: 75 repetitions

Perform three rounds of this routine.

Step-ups: 15 repetitions

Bench Dips: 15 repetitions

Jump Rope: 50 repetitions

Double-under Jump Rope: 10 repetitions

(A double-under is a jump rope exercise. You turn the rope for two rotations in one single jump. So you jump once and while you are in the air the rope cycles twice instead of just once like regular jump rope.)

Perform four rounds of this routine.

Lunges: 5 repetitions on each leg

Inchworms: 10 repetitions

Toe Touches: 10 repetitions on each leg

Jump Squats: 10 repetitions

Perform four rounds of this routine.

Set a timer for 16 minutes and try to do all four rounds before it goes off.

Sexy Back Push-ups: 6 repetitions

Jump Squats: 10 repetitions on each side

Sit-ups: 20 repetitions

Jumping Jacks: 40 repetitions

Timed sequence: Set a timer for 10 minutes and perform the following round as many times as you can before it goes off.

Mountain Climbers: 20 repetitions as fast as you can

Hamstring Rollouts: 7 repetitions as fast as you can

Pike Push-ups: 5 repetitions

Perform five rounds of this routine.

Floor Wipers: 5 repetitions

Clapping Push-ups: 7 repetitions

Jump Squats: 10 repetitions

Timed sequence: Set a timer for 6 minutes and perform the following round as many times as you can before it goes off.

Burpees: 5 repetitions as fast as you can

Lunges: 10 repetitions as fast as you can

Squats: 15 repetitions as fast as you can

Perform three rounds of this routine. Rest one minute between each round.

Round 1:

V-ups: 30

Left Single-Leg Squat: 20 repetitions

Right Single-Leg Squat: 20 repetitions

Round 2:

V-ups: 20 repetitions

Left Single-Leg Squat: 15 repetitions

Right Single-Leg Squat: 15 repetitions

Round 3:

V-ups: 10 repetitions

Left Single-Leg Squat: 10 repetitions

Right Single-Leg Squat: 10 repetitions

Perform five rounds of this routine.

Sky Humpers: 10 repetitions

Bench Dips: 12 repetitions

Bicycle: 20 repetitions

Perform five rounds of this routine. Rest 30 seconds between each round.