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TABLE OF CONTENTS Before You Start

1

5 Week Program Overview

2

5 Week At-Home Program Week 1 Week 2 Week 3 Week 4 Week 5

3-7 3 4 5 6 7

How To Create A Workout Plan

8-19

Program Disclaimer Disclaimer: It is my understanding, and I have been informed that there exists the possibility and that I may experience during or following the program adverse changes including, but not limited to, abnormal blood pressure, fainting, physical dizziness, disorders of the heart rhythm, and less likely heart attack, stroke or even death. I further understand and have been informed that there exists the risk of bodily injury,including  but not limited to, injuries to the muscles, ligaments, tendons and joints of the body. By following this program I agree that Heidi Somers shall not be liable or responsible for any injuries to me resulting from my participation in any of her programs (whether at home or at the gym, outdoors or at other public place, or corporate, commercial, residential or other fitness facility). I expressly release and discharge Heidi Somers from any claims, suits and the like of a result of any injury or other damage and or related to which may occur in connection with the participation in the programs worldwide and indefinitely. This release shall be binding upon my heirs, executors, administrators and assigns. I have read this form and understand all of its terms. I consent to the rendition of all services and procedures as explained herein by Heidi Somers.

Before You Start This 5 week at home program is designed as a weight loss program in the comfort of your own home with equipment you can find around your home and limited space. Equipment needed for this program: Water Jugs (must have handles) Water Bottles (8oz - 16oz) 30 minutes - 45 minutes

Back to the Basics: Make sure to focus on correct form. Control and great form of each exercise will help you achieve the best results from this program. I have provided a detailed explanation of how to perform each exercise and also provided my YouTube video titles that have a visual demonstration of each workout. Between each workout session, let's give your body a minimum of 24 hours rest time.

Frequently Used Terms: WB = Water Bottle WJ = Water Jug Super Set = Alternating sets of two different exercises with no rest in between them. Alternate until you have completed all the sets Circuit = An exercise circuit is one completion of all prescribed exercises in the program. With minimum rest in between.

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5 Week Program Overview WEEK

DESCRIPTION

Week 1

Full Body Full Body Full Body

Week 2

Full Body Abdominal Circuit Full Body

Week 3

Lower Body Upper Body Upper Body Circuit

Week 4

Abdominals & Legs Upper Body Abdominals & Legs Circuit

Week 5

Biceps & Back Abdominals & Legs Shoulders & Triceps

Rest time between sets = 60 seconds (unless otherwise stated)

2

At-Home Program Week 1 Equipment needed for this week: Water Bottle (12oz - 20oz) Full Body EXERCISE Air Squat

SETS 1

REPETITIONS 25

Lunge

2

25 ea.

Bicycle

2

30

Gluteus Bridge

3

15

Plank

1

60 sec.

Tricep Kickback (WB)

3

12

Bicep Curl (WB)

3

12

EXERCISE Upright Row (WB)

SETS 3

REPETITIONS 15

Hammer Curl (WB)

3

15

Air Squat

1

20

Alt. Lunge

2

30

Burpee

1

10

Calf Raise

3

25

Russian Twist

2

20

EXERCISE Walking Lunge

SETS 1

REPETITIONS 40

Front Hinge Swing

1

20 ea.

Gluteus Kickback

3

20

Hip Thrust

3

15

Lateral Leg Raise

3

12

Front Shoulder Raise (WB)

3

10

Side Shoulder Raise (WB)

3

12

Tricep Dip

3

10

Full Body

Full Body

3

At-Home Program Week 2 Equipment needed for this week: Water Bottle (12oz - 20oz) Full Body EXERCISE Jumping Jack

SETS 1

REPETITIONS 30

Air Squat

1

30

Plusing Squat

1

10 w/3 pulses

Russian Twist (WB)

2

20

Reverse Crunch

3

10

Standing Overhead Press (WB)

2

15

Bent Over Row (WB)

2

15

EXERCISE Mountain Climber

SETS 1

REPETITIONS 30 sec.

Leg Raise

3

15

Knee Pull In

2

10

Air Squat (WB)

1

30

Walking Lunge (WB)

2

40

3

12

EXERCISE Flutter Kicks

SETS

REPETITIONS 20

Jack Knives

Repeat this circuit 3 times

10

Full Body

Bicep Curl (WB) SUPER SET

Hammer Curl (WB) Abdominals

Plank Reverse Crunch

60 sec. 20

4

At-Home Program Week 3 Equipment needed for this week: Water Bottle (12oz - 20oz) Sturdy Chair Lower Body EXERCISE Lunge (WB)

SETS 2

REPETITIONS 25

Curtsey Lunge

3

15

Donkey Kick SUPER SET

Donkey Kickback

2

15 15 w/3 sec. hold

Burpees

2

10

Sumo Air Squat

3

10

Bulgarian Split Squat

2

10

SETS

REPETITIONS 60 sec.

Upper Body EXERCISE Plank Bicep Curl (WB) Hammer Curl (WB) Upright Row (WB)

Repeat this circuit 3 times

15 15

Repeat this circuit 3 times

12

EXERCISE Push Up

SETS 1

REPETITIONS 10

Bear Crawl

3

15

Tricep Dip

3

15

Chest Press (WB)

2

10

Tricep Extension (WB)

3

12

Front Shoulder Raise (WB)

3

10

Tricep Kickbacks (WB) Tricep Dips Upper Body

5

At-Home Program Week 4 Equipment needed for this week: Water Bottle (12oz - 20oz) Abdominals & Legs EXERCISE Russian Twists

SETS 4

REPETITIONS 20

Toe Touches

4

15

Burpees

1

10

Fire Hydrants

3

25 ea.

Straight Leg Sit Ups

3

12

Bulgarian Split Squat

3

10 ea.

Deadlift (WB)

4

12

EXERCISE Push Ups

SETS 1

REPETITIONS 10

Static Bicep Curl (WB)

3

12

Curl to Shoulder Press (WB)

3

12

Bent Over Rear Delt Fly (WB)

3

12

Floor Chest Press (WB)

3

12

SETS

REPETITIONS 20

Upper Body

Abdominals & Legs EXERCISE Flutter Kicks Bicycles Jack Knives

Repeat this circuit 3 times

Squats Lunges Gluteus Bridge Pulsing Squats

20 12 15

Repeat this circuit 3 times

12 10 12

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At-Home Program Week 5 Equipment needed for this week: Water Bottle (12oz - 20oz) Water Jug (1 gallon) Sturdy Chair Bicep & Back EXERCISE Bicep Curl (WB)

SETS 4

REPETITIONS 12

Static Bicep Curl (WB)

4

10

Seated Rear Delt Fly (WB)

3

12

One Arm Bench Row (WJ)

3

12

Bent Over Row (WJ)

3

10

EXERCISE Lunge (WJ)

SETS 3

REPETITIONS 30

Alt. Lunge (WJ)

2

30

Calf Raise (WJ)

3

25

Hip Thrust

4

20

Gluteus Kickback

3

20

Bulgarian Split Squat (WJ)

2

10

Pulsing Squat (WJ)

2

10 w/3 pulses

EXERCISE Tricep Dip

SETS 4

REPETITIONS 15

Tricep Kickback (WJ)

4

10

3

15

Bent Over Rear Delt Fly (WB)

3

12

Overhead Shoulder Press (WB)

3

12

Upright Row (WJ)

3

12

Abdominals & Legs

Shoulders & Triceps

Front Shoulder Raise (WB) SUPER SET

Side Shoulder Raise (WB)

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Exercise Demonstrations WATCH THE VIDEOS: If you prefer to watch exercise demonstrations instead of reading about them, all exercise demonstrations can be watched on Heidi Somer’s YouTube channel on these vlog titles. Bigger Butt Smaller Waist I Full Workouts NPC Prep 4 Build A Booty at Home I No Equipment involved Operation Booty: What to expect, Compound Exercises.. Home Booty Workout and Christmas Eve Surprise I Vlogmas 24 Decrease your cellulite I Build a Booty Workout Targeting the Under Butt I Operation Booty Starting Over I 1,000 Rep Home Workout Booty Workout Dumbbell Only Glute Workout, Yoga, Doctor Visit, and Alaskan Christmas

AIR SQUATS: Primary Muscles Activated: Hamstrings Quadriceps Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.

BEAR CRAWLS: Primary Muscles Activated: Abdominals

Calves

Hamstrings

Shoulders

Forearms

Quadriceps

Come to the ground, placing your knees below your hips and your hands below your shoulders. Elevate your hips up, extending your legs and arms. Keep the head in a neutral position. Move the right hand forward as you simultaneously move the left foot forward. Afterward, move the left hand and right foot forward. Continue in this back and forth pattern, always moving the opposite hand and foot. Remember to brace the core throughout the movement.

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Exercise Demonstrations BENT OVER ROW: Primary Muscles Activated: Lower Back Stand tall with a tight core and flat back. Hold water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. upper body should be almost parallel with the floor. With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel to the floor. Contract the muscle then slowly return the water bottles to the starting point.

BENT OVER REAR DELT FLY: Primary Muscles Activated: Neck

Shoulders

Upper Traps Sit on a bench, holding a water bottle in each hand. Your hands should be at your sides. Bend forward at the hips while maintaining a tight core and flat back. Keep your gaze on the ground. Be sure to maintain this position along with a slight bend in your elbows at all times. Extend your arms out to the side and guide the weight up. Your arms should come to parallel with the floor. Pause, slowly lower the weight back to the starting position. Repeat.

BICEP CURL: Primary Muscles Activated: Biceps Holding a water bottle in each hand, stand with your feet shoulder-width apart. Let your arms hang by your side with your palms facing the side of your body. Keep your elbows close to your sides. Curl the water bottles up towards your shoulder, rotating your forearms. Do not swing your hips to get the weight moving. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position. Squeeze or flex your bicep and hold for a count one. Slowly lower the dumbbells to the starting position.

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Exercise Demonstrations BICYCLES: Primary Muscles Activated: Abdominals

Glutes

Obliques

Hip Flexors

Quadriceps

Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor. Place your hands lightly on the sides of your head. Curl your torso upwards so your shoulders are slightly raised off the floor. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position. Slowly move your legs in a pedaling action as if you are riding a bicycle. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee. After each crunch, return to the start position inhaling as you do so. Without pausing, repeat the movement to the other side. Repeat without pausing for the desired number of repetitions to each side.

BULGARIAN SPLIT SQUAT: Primary Muscles Activated: Quadriceps Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down. Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes. Allow your thigh to come to parallel with the floor. Pause then slowly return to the starting position without locking out your knee. Repeat then switch sides once set is complete.

CALF RAISES: Primary Muscles Activated: Calves Stand straight with a tight core and flat back. Keep your hands at your sides or hold on to a wall for balance. Bring your feet to be hip distance apart. Focusing the tension in your calf muscles, slowly raise yourself up on to the balls of your feet. Pause at the top of the movement and slowly return to the starting position.

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Exercise Demonstrations BURPEES: Primary Muscles Activated: Abdominals

Hip Flexors

Glutes Stand straight with your feet should width apart and hands by your sides. This is the start position. In one smooth motion, squat down and place your hand's palms down on the floor in front of your feet. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push-up position) Complete 1 full push up. Jump your feet forward to just behind your hands. Use an explosive motion to push through your heels and return to the start position.

CHEST PRESS: Primary Muscles Activated: Chest Triceps While laying on your back bring the water bottles to your chest. Extend the dumbbells upward so they are directly above your chest. Without locking your arms, place your hands in a horizontal position. Lower the water bottles towards your chest, imitating a slow-falling motion, until they reach the nipple line. Contract your chest to drive the water bottles back upward to the starting position.

CURTSY LUNGE: Primary Muscles Activated: Hamstrings Quadriceps Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip width. Begining with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.

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Exercise Demonstrations DEADLIFTS: Primary Muscles Activated: Abdominals

Hamstrings

Calves

Quadriceps

Place two dumbbells on the floor. Stand facing the dumbbells with your feet shoulderwidth apart. Bend knees and hips to lower your torso in a squatting movement, keep your back straight. At the bottom of the squat grip the dumbbells with an overhand grip, keeping your arms fully extended. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back. Return the dumbbells to the floor, in the same manner, you picked them up. Repeat.

DONKEY KICKS: Primary Muscles Activated: Glutes Hip Flexors Position yourself on all fours on a mat. Position your hands underneath your shoulders and place your knees under your hips. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip. Lower the knee without touching the floor and repeat the lift. Once you’ve completed the reps on the right leg, switch legs.

FIRE HYDRANTS: Primary Muscles Activated: Glutes Hip Flexors Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90-degree angle. Try to relax your core so that your back and abs are in a natural position. Maintain this posture as you raise your right knee and bring it as close to your chest as you can. Now raise your right thigh out to the side, keeping the hips still. Kick your raised leg straight back slowly until it is in line with your torso. Reverse the movement to return to the starting position.

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Exercise Demonstrations FRONT SHOULDER RAISE: Primary Muscles Activated: Shoulders Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Begin by lifting the dumbbells in front of you. Keep the abdominals contracted as you raise the dumbbells. Feel the contraction in the shoulder muscles. Once the dumbbells reach shoulder height, pause and slowly lower the dumbbells to the starting position.

GLUTEUS BRIDGE: Primary Muscles Activated: Hip Flexors

Hamstrings

Glutes Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight. Place your hands out to your sides palms flat for stability. Raise your glutes off the floor by extending your hips upward while pushing down through your heels. Continue until your back, hips, and thighs are in a straight line. Hold for a count of one. Return to the start position by lowering your hips back to the floor.

HAMMER CURL: Primary Muscles Activated: Biceps Standing straight holding water bottles in each hand with a neutral grip. Keep your arms fully extended with your palms facing your sides. Keep your elbows tucked into your sides. This is the start position. Keeping your upper arms stationary, exhale and curl the water bottle up towards your shoulders. continue raising the water bottles until your biceps are fully contracted and the dumbbells are at a shoulder level. Hold for a count of one and squeeze your biceps. Return to the start position in a smooth movement, inhaling as you do so.

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Exercise Demonstrations JACK KNIVES: Primary Muscles Activated: Abdominals Lie flat on an exercise mat, extending your arms straight back behind your head. Fully extend your legs also. This is the start position. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this. At this point, your legs should remain fully extended at between 35-45 degrees from the floor. Your arms should be fully extended, parallel to your legs. Your upper body should be raised off the floor. Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so. Repeat.

JUMPING JACKS: Primary Muscles Activated: Glutes

Quadriceps

Hip Flexors Stand with your feet together, arms fully extended with your hands by your sides. This is the start position. Bend your knees slightly then straighten and push through the balls of your feet while straightening your knees to jump up spreading your legs to wider than hipwidth apart. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended. Continue without pause for the desired amount of time or repetitions.

KNEE PULL IN Primary Muscles Activated: Abdominals Lie flat with hands under your buttocks. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck, and shoulders up). Hold and then slowly return to starting position.

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Exercise Demonstrations SIDE (LATERAL) RAISES: Primary Muscles Activated: Shoulders Stand with your back straight, feet shoulder width apart, while holding water bottles in each hand with a neutral grip. Hold your arms fully extended by your side, with your palms facing into your body. Keep your elbows close to your sides. This is the start position. Keeping your arms fully extended and your torso stationary, lift the water bottles out to your sides and up until they are at shoulder level. Exhale as you do so. Hold for a count of one while squeezing your shoulder muscles. Return to the start position in a smooth controlled movement inhaling as you do so.

LATERAL LEG RAISES: Primary Muscles Activated: Abdominals Lie on your back on a mat with hands under your lower glutes on either side to support your pelvis. Legs straight out in front of you, ankles together and feet slightly off the floor. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed. Return to starting position.

LUNGES: Primary Muscles Activated: Glutes

Calves

Hip Flexors Stand straight - that's the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward. Pause, then push off your left foot off the floor with your right leg continue to alternate back and forth accomplishing one rep with your left, then one rep with your right.

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Exercise Demonstrations MOUNTAIN CLIMBERS: Primary Muscles Activated: Abdominals

Hip Flexors

Glutes Place your hands flat on the floor, shoulder-width apart. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor. Your body should be in a straight line, with your weight supported on your hands and toes only. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the start position. Continue alternating in this manner for the desired amount of time.

ONE ARM BENCH ROW: Primary Muscles Activated: Lower Back

Lower Traps

Upper Back Place a dumbbell on each side of a flat bench. Place your right knee on the end of the bench. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support. With your left hand, pick up the dumbbell with an overhand grip. Your palm should be facing into you. Keep your lower back straight. This is the start position. Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so. At the top of the movement, hold for a count of one and squeeze your back muscles. Return to the start position inhaling as you do so. Repeat. Complete all repetitions for one side before switching sides.

TRICEP DIPS:

Primary Muscles Activated: Triceps Shoulders Sit on a chair with your hands either next to your hips or slightly under the hips. Lift up onto your hands and bring your hips forward. Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair. Push back up but don't lock your elbows and repeat.

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Exercise Demonstrations PLANK: Primary Muscles Activated: Abdominals

Shoulders

Obliques Begin in the downward facing dog. Bring your hands as wide as your shoulders and feet as wide as your hips. Spread your fingers wide. Reach your tailbone toward the sky behind you. With an inhale, shift forward into plank, bringing your shoulders over your wrists. Engage your core and legs. Gaxe diagonally downward. Hold the pose and take slow, deep breaths. Push back to the downward facing dog with an exhale.

PUSH UPS: Primary Muscles Activated: Chest

Shoulders

Abdominals

Triceps

Set up a bench, chair, or use a table. A stable surface, Begin with both hands on the bench at shoulder width or just outside of shoulder width. Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement. Slowly lower yourself towards your stable surface. Once your upper arms are parallel to the floor, pause, and return to the starting position.

REVERSE CRUNCH: Primary Muscles Activated: Abdominals Lie flat on an exercise mat on the floor. Extend your legs fully and place your hand's palms down, flat on the floor beside you. Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees to the floor and your calves are parallel to it. This is the start position. As you inhale, curl your hips up off the floor while bringing your knees further towards your chest. Continue the movement until your knees are touching your chest, or as far as comfortable. Hold for a count of one. In a controlled movement, return your legs to the start position, exhaling as you do so. Repeat.

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Exercise Demonstrations RUSSIAN TWISTS: Primary Muscles Activated: Abdominals Obliques Sit on an exercise mat with your legs fully extended and your upper body upright. Hold your hands out in front of your abdominals keeping your arms bent slightly. Bend your knees towards your slightly. Lean back about 15 degrees to balance your body. This is the start position. In a smooth motion, turn your torso with arms out to your left. Make sure you exhale as you do this. Return to the start position as you do so. Repeat the same movement, this time to your right side, again exhaling as you do so. Return to the start position and repeat.

STANDING PRESS: Primary Muscles Activated: Shoulders Holding water bottles in each hand, stand straight, with your feet shoulder-width apart. Raise the dumbbells to head height by rotating your arms forward and up. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the dumbbells straight up, healing as you do so. As your arms reach the fully extended position, bring them in towards each other until the dumbbells touch lightly together. Hold for a count of one, while squeezing your shoulder muscles. In a controlled movement, return to the starting position, inhaling as you do so. Repeat.

STATIC BICEP CURL: Primary Muscles Activated: Biceps Stand up straight, holding water bottles. Curl the left water bottle up, pausing midway to your shoulder, and holding it there. Now curl the right water bottle all the way to the top of the movement. Complete half the set with the right arm then switch. Hold your right water bottle at midway while curling all the way up with your left. Switch again with both sides to finish the set.

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Exercise Demonstrations TRICEP EXTENSIONS: Primary Muscles Activated: Triceps Sit on a chair with back support. Grip a water bottle using both hands. Your palms should be facing inward. Hold the water bottle overhead with your arms fully extended. This is the start position. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90 degrees to the floor. Moving only your forearms, lower the water bottle in a smooth arch behind your head until your forearms and biceps touch. Hold for a count of one. Return to the start position by using the triceps to extend your arm and raise the water bottle. Exhale as you do this.

TRICEP KICKBACKS: Primary Muscles Activated: Triceps Holding water bottles in each hand and stand tall with your chest and core braced. Bend at the hips while keeping your back completely flat. Once your upper body is parallel to the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.

UPRIGHT ROW: Primary Muscles Activated: Shoulders Holding water bottles in each hand, stand with your feet shoulder-width apart. The dumbbells should be resting on your thighs with your palms facing in. Lift the water bottles straight up in single smooth movement until they are just below chin making sure to keep your shoulder back and elbows out. At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one. Return to the starting position slowly to keep tension on the muscles.

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