Transformation HQ ‘Build your booty Success Story’.

It’s time to ditch that cross trainer & build that booty for good! In this blog we will be taking you through 3 simple steps to shape the legs & bum.

We understand all the effort you put into exercising, the hours spent on the treadmill, the endless circuit classes, the long runs, the low calories diets which turn into binges. This is why we have created this 3 step process for you to finally become happy with your legs & bum!

Follow this program to fit into that nice little dress of yours that makes you feel slim, sexy and confident.


Here is an example of how we train our female members legs & bums during a transformation session.

Exercise Reps Sets Rest  
Cable Leg Curls 12-15 3 90 seconds
Deep BB Squats 8-10 3 30 seconds  
Leg Extension 15-20 2 Straight Into  
Wide leg DB Deadlifts 25-30 2 60 seconds  


Encourage that body to lose body fat FAST. Eat healthy nutritious foods that keep you full and less likely to snack on processed foods. Use this sample daily nutrition plan to speed up results.

Breakfast – 3 egg omelette with spinach

Lunch – Chicken, Prawn or Tuna Salad

Evening Meal – Lean Mince Meat Chilli with Cauliflower Rice. Optional choice of mozzarella cheese (small handful per person)

Minimum of two litres of water daily

Stay active and keep mobile 

  • Focus on increasing daily steps to increase that overall energy output
  • Focus on keep the body supple with stretching after your workout or even better attend a yoga session like we have at Transformation HQ
  • Ensure recovery is well looked after and enjoy a rest day in between workouts
  • Repeat above train plan 3 times a week for 2 weeks
  • Sleep 7-9 hours a night

Ladies if you like the look of this program – then this may be the opportunity to finally get the legs, bum & arms you have been wishing for.

We only have a handful of places left this month – if you want to find out more contact us and will see if you’re a good fit for the program.

%d bloggers like this: