Booty, Shred & Tone Program #1

James Ambrosini Sports & Fitness Training 


Want to look great in a bikini and get your summer body ready? Then follow James Ambrosini’s Booty, shred and toning program designed to get you in the best shape of your life in only four weeks from now. Whether you are itching for Summer or planning a vacation to the beach, you can get your body ready for bikini weather now with the help of James. Toning your legs, bum, core and upper body through a combination of strength training and high intensity interval training will be implemented. A 5 day workout split perfect for beginners or advanced trainers. Strength training builds more muscle as well as adds more tone and improves your body composition and lean muscle mass. In short, the more you increase muscle mass, the more fat you will burn. 

We can’t forget the importance of workout and nutrition timing, training all of your body parts evenly as well as giving your legs a great workout to build that booty and definition you desire.

Goals: Increase fitness, develop lean muscle mass, be more consistent in training regime and genuinely feel good.

Difficulty: Advanced Trainer with sporting history

Duration: 4 weeks 

Workout time: 5 x 1hour sessions in first 4 weeks of training over five training days.

The workouts are setup like this: 

Day 1: Lower Booty Dominant Day

Day 2: HIIT/Shred Dominant Day

Day 3: Glute and Quadricep Dominant Day

Day 4: Upper Body Dominant Day

Day 5: Booty Friday

Day 6: Core and Mobility Day

The first week of training is an introduction week to “feel out” the exercises, set and rep scheme and volume of training to follow. So, it is crucial to go through each training session in week 1 at a fairly moderate effort and serve as a d-load so to speak for every 3-4 week training bock you do. This aids maximum recovery and to peak at the right times. Don’t go ultra-hard or push the weights. Just ease into it. 

From there increase your effort and intensity gradually over the next several weeks. With every set gradually increase the weight using the step training method and please record your weights in your phone or notepad. The last 2-3 sets must be at maximum effort required. Try to make progress whenever possible by adding weight or reps but never at the expense of textbook technique. And never on days when you’re not feeling great. 

I have included specific warm-ups to be done for the matching training day. You can certainly feel free to do way more than that if you’d like and feel. There’s nothing wrong with adding an extra 10-15 minutes of foam rolling, mobility and few rounds on the watt bike or rower if that makes you feel better. 


If you choose to add more stuff to your warm-up, finish with what I’ve listed here. In other words, do all the other soft tissue work and mobility drills before what I have listed. If you prefer a quick, simple workout and do enough mobility work on your own, then my warm-up should suffice.