BOOTY

Band
GUIDE 2.0
Hey gorgeous
Thank you for using my program!
To successfully engage all muscles it is important
to practice mind-to-muscle connection.
This means you’ll really focus on the muscle groups
you’re using instead of mindlessly performing these
movements.
Focus on squeezing your glutes during reps and really
engaging them.
This is how you’ll successfully make changes even if you
are just using bands to complete this program. Perform
movements slow and controlled to really use the muscles
you’re targeting.

Once you begin to practice mind to muscle connection

you’ll notice how even just doing a few reps will burn out
your muscles.
This guide is meant to be followed three days a week,
for a total of four weeks.
Make sure to give your muscles at least one
rest day in between workouts as rest is important for
muscle growth!

Lets work!
Before you start
Follow the support group on facebook!
https://www.facebook.com/groups/dnfsquad/

To follow this guide you will need the following equipment

Cotton booty bands.

You can click here to purchase my brand of resistance bands:
DARIHANANOVA.COM.

DOWNLOAD A COLLAGE APP TO COMPARE YOUR BEFORE & AFTER PHOTOS

One app I use is LAYOUT and it is free to use.

FOLLOW THE “DARIHANA NOVA FITNESS” Vimeo account for video demos.
You will easily be able to find the workouts by clicking the link assigned
on the guide next to your daily workout. I recommend to download the
Vimeo app as it’ll be much easier to use than the internet browser. Click
here to follow it: https://vimeo.com/darihananovafitness

I WOULD LOVE TO FOLLOW YOUR JOURNEY so please tag me on

Instagram
@darihananova @darihananovafitness #dnfgirls and follow
our Facebook support group here: https://
www.facebook.com/groups/dnfsquad/

IF IT DOESN'T CHALLENGE YOU,

IT DOESN'T CHANGE YOU.
REFERENCE TABLE
SET How many times you will complete an exercise.
SET NUMBERS Set numbers and letters represent the exercises that go together in one
set. For example, B1, B2, and B3 should be completing before resting.
SUPERSET Doing two or more exercises one after the other with minimal to no rest in
between.
DROPSET It is essentially a technique where you perform an exercise and then drop
(reduce) the weight and continue for more reps until you reach failure.
REPS The amount of times you complete each specific exercise.
CIRCUIT A series of exercises performed in rotation with minimal rest.
HASHTAG Each workout video is demonstrated on the DNF Vimeo Workout Library. You
can easily access the videos by clicking the hashtag or using the search bar and enter the
exercise hashtag listed to view the video. You can access the videos here: https://
vimeo.com/darihananovafitness
1 1/4 REPS A typical quarter rep involves adding an additional partial rep at the bottom of
the movement. Quarter rep variations are a great way to emphasize the “bottom” portion
of a passing movement, giving the pecs an extra pump and stretch where they are utilized
the most.

Abbreviations
DB Dumbbell E/L Each leg
RB Resistance Band E/A Each arm
KB Kettlebell BB Barbell
X Amount of times a set is repeated.
DS It is essentially a technique where you perform an exercise and then drop (reduce) the
weight and continue for more reps until you reach failure. EACH DROP SET IS CONSIDERED
ONE SET!
AMRAP As many reps as possible - use light weight when performing this method.
CT Cotton Bands
 THIS GUIDE IS MEANT TO BE FOLLOWED FOR A TOTAL OF 12 WEEKS.

YOU SHOULD ADD MORE WEIGHT AND USE HEAVIER RESISTANCE BANDS AS THE
WEEKS PASS BY.

YOU MAY RE-ARRANGE YOUR WORKOUT DAYS TO FIT YOUR SCHEDULE, THIS
SCHEDULE IS ONLY A SUGGESTION!

WEEK MONDAY Tuesday Wednesday Thursday Friday Saturday SUNDAY

1 WORKOUT 1 WORKOUT 2 WORKOUT 3

2 WORKOUT 4 WORKOUT 5 WORKOUT 6

3 WORKOUT 7 WORKOUT 8 WORKOUT. 9

4 WORKOUT 10 WORKOUT 11 WORKOUT 12

 MONDAY - WORKOUT 1
BAND PLACEMENT: SLIGHTLY ABOVE KNEES UNLESS OTHERWISE STATED NEXT TO EXERCISE
THESE MOVEMENTS ARE ALL A CIRCUIT SO YOU WILL COMPLETE A1-A5 WITHOUT
TAKING A REST PERIOD. AFTER COMPLETING ALL 5 REST 60 SECONDS THEN START
OVER. TOTAL COMPLETION IS 5 TIMES.

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 5 BANDED CLAMS AMRAP IN 30 SECS PER NONE MOVE TO A2 #dnfbandedclams
LEG

A2 5 BANDED KICKBACKS AMRAP IN 30 SECS PER NONE MOVE TO A3 #dnfbandedkickbacks

LEG

A3 5 BANDED GLUTE AMRAP IN 60 SECS NONE MOVE TO A4 #dnfbandedglutebridge

BRIDGE

A4 5 BANDED FIRE AMRAP IN 60 SECS NONE MOVE TO A5 #dnfbandedfirehydrants

HYDRANTS

A5 5 BANDED FROG AMRAP IN 60 SECS REST 90 SECONDS #dnfbandedfrogpumps

PUMPS TOTAL THEN START
A1-A5 AGAIN

CLICK HERE FOR VIDEO DEMOS:

https://vimeo.com/showcase/7385517

PASSWORD: BOOTY
 WEDNESDAY - WORKOUT 2
BAND PLACEMENT: SLIGHTLY ABOVE KNEES UNLESS OTHERWISE STATED NEXT TO EXERCISE
THESE MOVEMENTS ARE ALL A CIRCUIT SO YOU WILL COMPLETE A1-A5 WITHOUT
TAKING A REST PERIOD. AFTER COMPLETING ALL 5 REST 60 SECONDS THEN START
OVER. TOTAL COMPLETION IS 5 TIMES.

CLICK HERE FOR VIDEO DEMOS:

Set SETS Exercise Sets & REST TIME HASHTAG
reps
A1 5 SQUAT INTO SIDEKICK AMRAP IN 45 SECS NONE MOVE TO A2 #dnfsquatintosidekicks
(E/L)

A2 5 CT BAND SEATED AMRAP IN 45 SECS NONE MOVE TO A3 #dnfctbandseatedabductio

ABDUCTIONS ns

A3 5 CT BAND SQUAT AMRAP IN 60 SECS NONE MOVE TO A4 #dnfctbandsquat

A4 5 BANDED KICKBACKS AMRAP IN 45 SECS NONE MOVE TO A5 #dnfbandedkickbacks

(E/L)

A5 5 BANDED GLUTE BRIDGE AMRAP IN 60 SECS 60 SECONDS THEN #dnfbandedglutebridge

START A1

https://vimeo.com/showcase/7406649

PASSWORD: BOOTY
 FRIDAY - WORKOUT 3
BAND PLACEMENT: SLIGHTLY ABOVE KNEES UNLESS OTHERWISE STATED NEXT TO EXERCISE
THESE MOVEMENTS ARE ALL A CIRCUIT SO YOU WILL COMPLETE A1-A5 WITHOUT
TAKING A REST PERIOD. AFTER COMPLETING ALL 5 REST 60 SECONDS THEN START
OVER. TOTAL COMPLETION IS 5 TIMES.

CLICK HERE FOR VIDEO DEMOS:

Set SETS Exercise Sets & REST TIME HASHTAG
reps
A1 5 SPLIT SQUAT AMRAP IN 45 NONE MOVE TO A2 #dnfdbsplitsquat
USE BAND ABOVE KNEES SECS (E/L)

A2 5 SINGLE LEG HIP THRUSTS AMRAP IN 45 NONE MOVE TO A3 #dnfdbsingleleghipthrust

USE BAND ABOVE KNEES SECS (E/L)

A3 5 BANDED GLUTE BRIDGE AMRAP IN 45 NONE MOVE TO A4 #dnfbandedglutebridge

SECS

A4 5 JUMPING SPLIT SQUATS AMRAP IN 45 NONE MOVE TO A5 #dnfjumpingsplitsquat

SECS (E/L)

A5 5 BANDED LATERAL WALKS AMRAP IN 45 60 SECONDS THEN #dnfbandedlateralwalks

SECS (E/L) START A1

https://vimeo.com/showcase/7406655

PASSWORD: BOOTY
 MONDAY - WORKOUT 4
BAND PLACEMENT: SLIGHTLY ABOVE KNEES UNLESS OTHERWISE STATED NEXT TO EXERCISE
THESE MOVEMENTS ARE ALL A CIRCUIT SO YOU WILL COMPLETE A1-A5 WITHOUT
TAKING A REST PERIOD. AFTER COMPLETING ALL 5 REST 60 SECONDS THEN START
OVER. TOTAL COMPLETION IS 5 TIMES.

CLICK HERE FOR VIDEO DEMOS:

Set SETS Exercise Sets & REST TIME HASHTAG
reps
A1 5 CT BAND SEATED AMRAP IN 45 SECS NONE MOVE TO A2 #dnfctbandseatedabductio
ABDUCTIONS ns

A2 5 CT BAND ABDUCTION AMRAP IN 45 SECS NONE MOVE TO A3 #dnfctdbabductionintosqu

INTO SQUAT (E/L) at

A3 5 BANDED GLUTE BRIDGE AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbandedglutebridge

A4 5 BANDED FROG PUMPS AMRAP IN 45 SECS NONE MOVE TO A5 #dnfbandedfrogpumps

(E/L)

A5 5 BANDED KICKBACKS AMRAP IN 45 SECS 60 SECONDS THEN #dnfbandedkickbacks

(E/L) START A1

https://vimeo.com/showcase/7406694

PASSWORD: BOOTY
 WEDNESDAY - WORKOUT 5
BAND PLACEMENT: SLIGHTLY ABOVE KNEES UNLESS OTHERWISE STATED NEXT TO EXERCISE
THESE MOVEMENTS ARE ALL A CIRCUIT SO YOU WILL COMPLETE A1-A5 WITHOUT
TAKING A REST PERIOD. AFTER COMPLETING ALL 5 REST 60 SECONDS THEN START
OVER. TOTAL COMPLETION IS 5 TIMES.

Set SETS Exercise Sets & REST TIME HASHTAG

reps
A1 5 SPLIT SQUAT AMRAP IN 45 SECS NONE MOVE TO A2 #dnfdbsplitsquat
USE BAND ABOVE (E/L)
KNEES

A2 5 CT BAND HIP THRUSTS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfctbandhipthrusts

A3 5 BANDED LATERAL WALKS AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbandedlateralwalks

(E/L)

A4 5 CT BAND SEATED AMRAP IN 45 SECS NONE MOVE TO A5 #dnfctbandseatedabductio

ABDUCTIONS ns

A5 5 BANDED REVERSE AMRAP IN 45 SECS 60 SECONDS THEN #dnfbandedreverselungeki

LUNGE KICKBACKS (E/L) START A1 ckbacks

CLICK HERE FOR VIDEO DEMOS:

https://vimeo.com/showcase/7406729

PASSWORD: BOOTY
 FRIDAY - WORKOUT 6
BAND PLACEMENT: SLIGHTLY ABOVE KNEES UNLESS OTHERWISE STATED NEXT TO EXERCISE
THESE MOVEMENTS ARE ALL A CIRCUIT SO YOU WILL COMPLETE A1-A5 WITHOUT
TAKING A REST PERIOD. AFTER COMPLETING ALL 5 REST 60 SECONDS THEN START
OVER. TOTAL COMPLETION IS 5 TIMES.

CLICK HERE FOR VIDEO DEMOS:

Set SETS Exercise Sets & REST TIME HASHTAG
reps
A1 5 BANDED REVERSE AMRAP IN 45 SECS NONE MOVE TO A2 #dnfbandedreverselungeki
LUNGE KICKBACKS (E/L) ckbacks

A2 5 RAINBOWS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfrainbows

(E/L)

A3 5 BANDED DONKEY KICKS AMRAP IN 45 SECS NONE MOVE TO A4 #bandeddonkeykicks

(E/L)

A4 5 BANDED CURTSY LUNGE AMRAP IN 45 SECS NONE MOVE TO A5 #dnfdbcurtsylungesintosqu

INTO SQUAT (E/L) at

A5 5 CT BAND SEATED AMRAP IN 45 SECS 60 SECONDS THEN #dnfctbandseatedabductio

ABDUCTIONS (E/L) START A1 ns

https://vimeo.com/showcase/7406736

PASSWORD: BOOTY
 MONDAY - WORKOUT 7
BAND PLACEMENT: SLIGHTLY ABOVE KNEES UNLESS OTHERWISE STATED NEXT TO EXERCISE
THESE MOVEMENTS ARE ALL A CIRCUIT SO YOU WILL COMPLETE A1-A5 WITHOUT
TAKING A REST PERIOD. AFTER COMPLETING ALL 5 REST 60 SECONDS THEN START
OVER. TOTAL COMPLETION IS 5 TIMES.

Set SETS Exercise Sets & REST TIME HASHTAG

reps
A1 5 BANDED SIDE RAISES AMRAP IN 45 SECS NONE MOVE TO A2 #dnfbandedsideraises

A2 5 BANDED DONKEY KICKS AMRAP IN 45 SECS NONE MOVE TO A3 #bandeddonkeykicks

(E/L)

A3 5 BANDED FIRE HYDRANTS AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbandedfirehydrants

(E/L)

A4 5 JUMP SQUATS AMRAP IN 60 SECS NONE MOVE TO A5 #dnfjumpsquats

A5 5 CT BAND HIP THRUSTS AMRAP IN 45 SECS 60 SECONDS THEN #dnfctbandhipthrusts

START A1

CLICK HERE FOR VIDEO DEMOS:

https://vimeo.com/showcase/7406765

PASSWORD: BOOTY
 WEDNESDAY - WORKOUT 8
BAND PLACEMENT: SLIGHTLY ABOVE KNEES UNLESS OTHERWISE STATED NEXT TO EXERCISE
THESE MOVEMENTS ARE ALL A CIRCUIT SO YOU WILL COMPLETE A1-A5 WITHOUT
TAKING A REST PERIOD. AFTER COMPLETING ALL 5 REST 60 SECONDS THEN START
OVER. TOTAL COMPLETION IS 5 TIMES.

CLICK HERE FOR VIDEO DEMOS:

Set SETS Exercise Sets & REST TIME HASHTAG
reps
A1 5 BANDED LATERAL WALKS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfbandedlateralwalks
E/L

A2 5 BANDED SINGLE LEG HIP AMRAP IN 45 SECS NONE MOVE TO A3 #dnfdbsingleleghipthrust

THRUSTS

A3 5 CT BAND ABDUCTION AMRAP IN 45 SECS NONE MOVE TO A4 #dnfctbandabduction

A4 5 BANDED GLUTE BRIDGE AMRAP IN 60 SECS NONE MOVE TO A5 #dnfbandedglutebridge

A5 5 CT BAND HIP THRUSTS AMRAP IN 45 SECS 60 SECONDS THEN #dnfctbandhipthrusts

START A1

https://vimeo.com/showcase/7406766

PASSWORD: BOOTY
 FRIDAY - WORKOUT 9
BAND PLACEMENT: SLIGHTLY ABOVE KNEES UNLESS OTHERWISE STATED NEXT TO EXERCISE
THESE MOVEMENTS ARE ALL A CIRCUIT SO YOU WILL COMPLETE A1-A5 WITHOUT
TAKING A REST PERIOD. AFTER COMPLETING ALL 5 REST 60 SECONDS THEN START
OVER. TOTAL COMPLETION IS 5 TIMES.

CLICK HERE FOR VIDEO DEMOS:

Set SETS Exercise Sets & REST TIME HASHTAG
reps
A1 5 SINGLE LEG HIP AMRAP IN 45 SECS NONE MOVE TO A2 #dnfdbsingleleghipthrust
THRUSTS (E/L)

A2 5 SQUAT INTO SIDEKICK AMRAP IN 45 SECS NONE MOVE TO A3 #dnfsquatintosidekicks

(E/L)

A3 5 CT BAND ABDUCTION AMRAP IN 45 SECS NONE MOVE TO A4 #dnfctbandabduction

(E/L)

A4 5 BANDED DONKEY KICKS AMRAP IN 45 SECS NONE MOVE TO A5 #bandeddonkeykicks

(E/L)

A5 5 BANDED KICKBACKS AMRAP IN 45 SECS 60 SECONDS THEN #dnfbandedkickbacks

(E/L) START A1

https://vimeo.com/showcase/7406807

PASSWORD: BOOTY
 MONDAY - WORKOUT 10
BAND PLACEMENT: SLIGHTLY ABOVE KNEES UNLESS OTHERWISE STATED NEXT TO EXERCISE
THESE MOVEMENTS ARE ALL A CIRCUIT SO YOU WILL COMPLETE A1-A5 WITHOUT
TAKING A REST PERIOD. AFTER COMPLETING ALL 5 REST 60 SECONDS THEN START
OVER. TOTAL COMPLETION IS 5 TIMES.

CLICK HERE FOR VIDEO DEMOS:

Set SETS Exercise Sets & REST TIME HASHTAG
reps
A1 5 CT BAND SEATED AMRAP IN 45 SECS NONE MOVE TO A2 #dnfctbandseatedabductio
ABDUCTIONS ns

A2 5 BANDED FROG PUMPS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfbandedfrogpumps

A3 5 BANDED LATERAL WALKS AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbandedlateralwalks

(E/L)

A4 5 BANDED KICKBACKS AMRAP IN 45 SECS NONE MOVE TO A5 #dnfbandedkickbacks

A5 5 CT BAND HIP THRUSTS AMRAP IN 45 SECS 60 SECONDS THEN #dnfctbandhipthrusts

START A1

https://vimeo.com/showcase/7406825

PASSWORD: BOOTY
 Wednesday - WORKOUT 11
BAND PLACEMENT: SLIGHTLY ABOVE KNEES UNLESS OTHERWISE STATED NEXT TO EXERCISE
THESE MOVEMENTS ARE ALL A CIRCUIT SO YOU WILL COMPLETE A1-A5 WITHOUT
TAKING A REST PERIOD. AFTER COMPLETING ALL 5 REST 60 SECONDS THEN START
OVER. TOTAL COMPLETION IS 5 TIMES.

Set SETS Exercise Sets & reps REST TIME HASHTAG

A1 5 CT BAND SEATED AMRAP IN 30 SECS PER NONE MOVE TO A2 #dnfctbandseatedabduc
ABDUCTIONS LEG tions

A2 5 BANDED KICKBACKS AMRAP IN 30 SECS PER NONE MOVE TO A3 #dnfbandedkickbacks

LEG

A3 5 BANDED GLUTE AMRAP IN 60 SECS NONE MOVE TO A4 #dnfbandedglutebridge

BRIDGE

A4 5 BANDED FIRE AMRAP IN 60 SECS NONE MOVE TO A5 #dnfbandedfirehydrants

HYDRANTS

A5 5 BANDED FROG AMRAP IN 60 SECS REST 90 SECONDS #dnfbandedfrogpumps

PUMPS TOTAL THEN START
A1-A5 AGAIN

CLICK HERE FOR VIDEO DEMOS:

https://vimeo.com/showcase/7406837

PASSWORD: BOOTY
 Wednesday - WORKOUT 12
BAND PLACEMENT: SLIGHTLY ABOVE KNEES UNLESS OTHERWISE STATED NEXT TO EXERCISE
THESE MOVEMENTS ARE ALL A CIRCUIT SO YOU WILL COMPLETE A1-A5 WITHOUT
TAKING A REST PERIOD. AFTER COMPLETING ALL 5 REST 60 SECONDS THEN START
OVER. TOTAL COMPLETION IS 5 TIMES.

CLICK HERE FOR VIDEO DEMOS:

Set SETS Exercise Sets & REST TIME HASHTAG
reps
A1 5 SPLIT SQUAT AMRAP IN 45 SECS NONE MOVE TO A2 #dnfdbsplitsquat
USE BAND ABOVE (E/L)
KNEES

A2 5 CT BAND SEATED AMRAP IN 45 SECS NONE MOVE TO A3 #dnfctbandseatedabductio

ABDUCTIONS ns

A3 5 CT BAND SQUAT AMRAP IN 60 SECS NONE MOVE TO A4 #dnfctbandsquat

A4 5 BANDED KICKBACKS AMRAP IN 45 SECS NONE MOVE TO A5 #dnfbandedkickbacks

(E/L)

A5 5 BANDED GLUTE BRIDGE AMRAP IN 60 SECS 60 SECONDS THEN #dnfbandedglutebridge

START A1

https://vimeo.com/showcase/7406848

PASSWORD: BOOTY