About Me
I became severely ill at 12 years of age and progressively got worse. By 17 I crashed and spent 3
months bed-bound, which put me on my fitness journey and my pursuit of health and happiness.
Because of my background I know how challenging it can to overcome barriers in your journey
but I also know that anyone can overcome them when the right mindset is applied.
I love fitness and all the positive aspects this lifestyle has brought to me physically, mentally and
emotionally. I have a strong focus on self-development, body positivity and balance.
I believe in achieving your fitness goals using healthy methods that don’t force you to compromise on your happiness but deepen it. I am not currently doing my qualification to become certified personal trainer
Kashira Whiteley is not a qualified trainer and does not take give any assurance to the results this
guide may achieve. She is also not liable for any losses or damages occurring due to this guide.
Make sure you have spoken to your doctor or other health professional as this guide is for inspirational purposes only.
1
WORKOUT 1
Legs & Shoulders
Exercise Reps
Sets
Cardio: Incline Treadmill
-
-
15 Minutes
Front squat to shoulder
press
10
4
Rest 30 Seconds
between Sets
Superset: Lateral Raises
& Front Raises
10
3
Rest 30 Seconds
between Sets
Split Squats with one
foot on bench
10
3
Rest 30 Seconds
between Sets
Shrugs
12
3
Rest 30 Seconds
between Sets
Leg Press Machine
12
4
Rest 30 Seconds
between Sets
Cable Rope Rear-Delt
Rows
12
3
Rest 30 Seconds
between Sets
Quad Extension
Machine
12
3
Rest 30 Seconds
between Sets
2 to 3 steps
3
Rest 30 Seconds
between Sets
Travelling Squats With
Rope
2
Time
“Set yourself short, medium and long term goals
(in fitness, business or any other aspect in your
life that requires motivation)”.
3
WORKOUT 2
Back & Biceps
Exercise Cardio: SprintsTreadmill
Lat Pulldowns Wide
Reps
Sets
10 Times Increase speed
each time
-
30 Secs on and
off
4
Rest 30 Seconds
between Sets
4
Rest 30 Seconds
between Sets
3
Rest 30 Seconds
between Sets
12
Time
Superset With Lat
pulldown close grip
12
Cable Pullover
12
Bicep Curl Cables
BarbBell
12
3
Rest 30 Seconds
between Sets
Low rows
12
3
Rest 30 Seconds
between Sets
Dumbbell Single Arms
Curls Alternating
12
3
Rest 30 Seconds
between Sets
Bent Over Row
12
4 - Last Set go
Heavy
Rest 30 Seconds
between Sets
Bent Over Flys
12
3
Rest 30 Seconds
between Sets
4
“One of my favourite back exercise
is bent over rows”
“Make sure these goals are achievable; don’t set
yourself up for failure!”
5
WORKOUT 3
Hamstrings - Glutes
Exercise Reps
Sets
Time
Donkey Kick Variationsstraight kickback
15 Reps
3
20 Secs on and
off
Donkey Kick VariationsSide kickback
15 Reps
3
20 Secs on and
off
12
3
Rest 40 Seconds
between Sets
12
3
Rest 40 Seconds
between Sets
12
3
Rest 30 Seconds
between Sets
12
3
Rest 30 Seconds
between Sets
12
3
Rest 40 Seconds
between Sets
3
Rest 40 Seconds
between Sets
4
Rest 30 Seconds
between Sets
Back Squats
Sumo Squat
Hamstring Curl Machine
Rope Pull Throughs
Assisted Machine Single Leg Push downs
Weighted Hip Thrust
Romanian Deadlift
Cardio - Starmaster,
Stepper, Incline
Treadmill
12
12
6
20-30 Minutes,
keep pace slow
Tip- When perfoming squats - make sure
you go deep and hold for 5 seconds! Trust
me you will feel the burn!!
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WORKOUT 4
Back & Biceps
Exercise Reps
Sets
10-15 Sprints
-
30 Secs on and
30 Secs Rest
12 Reps
4
Rest 40 Seconds
between Sets
15
3
Rest 40 Seconds
between Sets
Incline Chest Dumbbell
Press
12
3
Rest 40 Seconds
between Sets
Rope Pushdowns
12
3
Rest 40 Seconds
between Sets
Cable Flys
12
3
Rest 40 Seconds
between Sets
Woodchoppers (top
level)
20
3
Rest 40 Seconds
between Sets
Cable Crunchers Rope
20
3
Rest 40 Seconds
between Sets
Mountain Climbers
knees (oblique)
20
3
Rest 40 Seconds
between Sets
-
-
20 Minutes, keep
pace slow
Cardio - Treadmill
Sprints
Chest using Barbell on
Bench
Dips on Bench
Choice for Cardio Starmaster, Stepper,
Incline Treadmill
8
Time
“Hold yourself accountable! (Make to do lists and
tick off achieved tasks, log your food, exercise)”.
9
WORKOUT 5
HIIT
Time
Exercise Alternating sit ups (elbow to opposite knee)
20 seconds rest
Jump squats
20 seconds rest
Mountain climbers
20 seconds rest
Push ups
20 seconds rest
Squat to lunge
20 seconds rest
1 Minute rest (water break)
Burpees
20 seconds rest
Donkey kicks
20 seconds rest
Jumping jacks
20 seconds rest
Push up to side plank
20 seconds rest
Jumping lunges
20 seconds rest
Leg raise crunches
20 seconds rest
10
Bonus Exercises
See below for extra bonus excerise that you can add to
your workouts, that I find really effective and burner.
Exercise Sets
Reps
Frog Jumps
10 Reps
Walking Lunges
10 Reps
Time
3
Rest 20 Seconds
between Sets
3
Rest 20 Seconds
between Sets
3
Rest 20 Seconds
between Sets
3
Rest 20 Seconds
between Sets
Box Jumps
12
Travelling Squats
12
Courtesy Lounges
12
3
Rest 20 Seconds
between Sets
Straight Leg Deadlifts
on cables
12
3
Rest 20 Seconds
between Sets
Travelling squats with
rope
12
3
Rest 20 Seconds
between Sets
Close squats with side
lunges
12
3
Rest 20 Seconds
between Sets
11
“Make sure these goals are achievable;
don’t set yourself up for failure!”
12
Different variations of working on your booty
13
Meal Plan
Breakfast - Options
Porridge and a protein shake
1
2
3
2 eggs (extra egg whites optional), turkey bacon and bread or protein bread
(Dr Zak’s) Protein pancakes (MyProtein) with fresh
blueberries and sugar free syrup (MyProtein
or Walden Farms)
14
Meal Plan
Lunch - Options
1
2
3
4
Chicken breast (skinless) white
fish/turkey with salad,cooked veg
and rice/sweet potato Chicken/white fish/turkey and
mixed vegetable quinoa salad
Sweet jacket potato and tuna
with low fat mayonnaise and protein
cheese (MyProtein)
Prawn and butternut squash curry. Fry/
boil noodles (butternut squash noodles )
add prawns, spinach, 100g coconut milk,
1 table spoon of peanut flour (planet organic/ whole foods) 1 tea spoon of curry
paste of choice mix and cook to simmer
15
Snacks
Quantity 1 apple and 30g of peanut butter
Carbkiller/quest bar - Quantity 1
Protein Shake
Bag of mini Snacker Jacks - Quantity 1
Beef Jerky or Biltong -Quantity 1
Vegetable soup
16
Meal Plan
Dinner - Options
1
Steak, sweet potato fries and
green veg
Turkey sausages, sweet potato mash with green veg/
salad (can add one serving
of ketchup) 2
3
4
Turkey mince Bolognese with protein pasta (Dr Zak’s) or Explore
Asia’s bean spaghetti/fettuccini
Salmon, brown rice and salad
with broccoli/ asparagus
17
Supplements
M1 and bloodbath pre workout
(TLM Reseach 25% discount
with code kashy25)
Hazmat fat burner (TLM Reseach
25% discount with code kashy25)
Whey protein (decibel protein water,
myprootein or phd nutrition)
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Thank you for completing my 6 weeks guide to build
you your booty and get toned, please do share your
progress with me on Instagram @kashy92 If you
have questions about any of the workouts please do
DM me.
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