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W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 1
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
DISCLAIMER
This book has been by wri/en by Rachel Dillon, Founder & Director of Global
Fitness Pty Ltd [ACN: 611 288 834, ABN: 57611288834] trading as Bodies by
Rachel. [Rachels QualicaRons: Cert III & IV in Fitness, Accredited CerRcate of
NutriRon.] Design, images & text Rachel Dillon 2016. All rights reserved. No
part of this publicaRon may be reproduced, stored, or transmi/ed, in any form
or by any means, electronic, mechanical, photocopying, recording and/or
otherwise without the prior wri/en permission of the author.
Individuals fully understand that the materials and informaRon contained in this
program are for general health improvement and should not be subsRtuted for
medical advice. If injury does occur as a result of parRcipaRng in the workouts in
this program, the individual forever
releases Bodies by Rachel from any claims, demands and causes of acRon as a
result of the individuals voluntary parRcipaRon, and from any liability (including
liability for their negligence or negligence of others) now or in the future for
condiRons that the individual may obtain.
Individuals are fully aware and agree to assume full responsibility for any risks,
injuries of damages, known or unknown, which might be incurred as a result of
parRcipaRng in the workouts in this guide.
Bodies by Rachel should not be held liable for the interpretaRon or use of the
informaRon and material provided in this program.
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 2
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
Bodies By Rachel on Page 7 of this eBook!
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 3
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
CONTENTS
What To Expect In This eBook Page 6
NutriNon . Page 9
Recipes .. Page 13
Exercises .. Page 19
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 4
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
Its my number one goal to give women, just like you, the tools to not
only get great results, but to also understand how to create a healthy
you or not.
This One Week Sneak Peak at my brand new 6 Weeks To Lean Legs & A
Toned Booty online training program will give you an insight to the
But more specically, I am going to focus on helping you to build Nght toned legs and a great booty which is my
favourite to train! These are the same techniques I use to transform hundreds of girls lives just like you! The best
part is, it is more easily achievable than you could possibly think!
The core reason why I love what I do is watching my clients turn into t, strong and condent women. Its not just
watching their bodies transform but also what it does for them on the inside.
Living a t and healthy lifestyle is not just about looking good but also feeling great. Its important to love your
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 5
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
This guide has been wri`en for women who are looking to
challenge themselves and make posiNve changes to their
bodies and tness levels. What sets this program apart is that
I will personally be on the journey with you and you will have
direct access to me 24/7 while undertaking the program!
NutriNonal Advice
Recipes
This program is targeted at all tness levels. You have the ability to push yourself as hard as you can at the level
you are at. If you are nding something too easy, increase your weights.
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 6
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
Kimberley, QLD
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 7
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
Kylie, QLD
Laura, QLD
For me, joining BBR was one of the hardest decisions
to make as I had become complacent and had lost all
moRvaRon when it came to tness. I was so nervous
and terried of what people would think of me but
aier a lot of convincing from my friends, including
Rach, I decided to give it a go.
nutrition
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 9
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
NUTRITION
Girls, lets talk Nutrition!
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 10
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
sample meal
plan
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 11
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 12
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
recipes
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 13
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
Recipes
guilt free food youll love
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 14
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
Recipes
guilt free food youll love
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 15
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
Recipes
guilt free food youll love
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 16
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
Recipes
guilt free food youll love
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 17
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
exercises
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 18
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
EXERCISES
Girls, lets talk exercises !
Are you ready for BBRs 7 day workout rouNne to leaner legs
Its important to love your body and feel condent and strong.
commit to it 100%!
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 19
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
EXERCISES
Reference table :
The following is Exercise Reference Table explains all of the abbreviaNons I refer to inside each of the workouts.
There are no exercises for Sunday. Instead, I recommend you go for a light walk and stretch to help your body
recover from the weeks exercises.
What is tempo ?
Tempo is the speed of the movement. For example, for Squats it reads 3030 you are to count 3 seconds down
and then 3 seconds up. DB Laying Hamstring Curls is 2010 being 2 seconds down and 1 second up. The rst
number is always the muscle lengthening and then second number is the muscle shortening or contracNng.
R e f e re n ce : E x p l a n at i on :
Set (A1, A2 etc.) These numbers and le`ers represent which exercises go together. For example A1 is to
be tri-se`ed with A2 and A3. B1 is to be super-se`ed with B2 etc.
Sets How many Nmes you are to complete the exercises. For example A1, A2 and A3 are to
be completed 4 Nmes through.
Reps The amount of Nmes you do the specic exercise. For example you are asked to do 15
squats and 20 Romanian Deadlims.
Tempo Tempo is the speed of the movement. For example for Squats you are to count 3
seconds down and then 3 seconds up. Romanian Deadlims are 2 seconds down and 2
seconds up.
BB Barbell
DB Dumbbell
W
KBW W. B O D I E S B Y R A C H E Ke`lebell
L.COM.AU PAGE 20
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
Monday
legs
WATCH NOW
Se t Se ts R e ps / E x e r ci s e Te mpo Comme n t s
Time
C2 4 10/leg DB Bulgarian Split Squats 2020 Make sure you front knee
doesnt come over your toe
W W W. B O D I E S B Y R A C H E L . C O M . A U line! PAGE 21
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
Tuesday
HIIT
WATCH NOW
What to do :
Each round will last 30 seconds, with 10 seconds transiNon Nme to the next exercise & then a 90 seconds rest
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 22
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
Wednesday
core
WATCH NOW
Each core exercise will last 30 seconds, quick Once you have completed all 4 rounds, nish
transiNons with no rest between exercises. 30 with the following sets of sprints:
Thursday
legs & glutes
WATCH NOW
What to do :
Spend 40 seconds on each staNon and then 10 seconds transiNon Nme between staNons, followed by a 60-90
seconds in between rounds. You will be compleNng 3 - 4 rounds in total and nish with a 2 minute wall sit.
One legged Step Ups (each side) BB Squats Plate Ins and out jumps
Friday
pylos & booty training
WATCH NOW
Se t Se ts R e ps / E x e r ci s e Te mpo Comme n t s
Time
W WB4
W. B O D I E S B3Y R A C H E L20 sec
.CO M.AU Straight leg kick out side Ankle weights required
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6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
Saturday
hiit
WATCH NOW
What to do :
Rest per exercise: As li`le rest as possible. Goal is to get through as quick as you can!
Rounds: 3
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6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
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6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
Without goals, what are we aiming for? SeVng goals gives us a sense of direcNon and drive. It gives us
something to focus on and conNnuously work towards reaching.
Making a lifestyle change isnt always easy! We understand that! Our goal for you is to give you the very best
chance in making these posiNve changes and creaNng new habits and rituals to live a more fullling and posiNve
life. We will help you transform not only your body, but your mind and spirit as well!
There is a reason why you are reading this, and why we are here together today. There is some area of your life
that you would like to improve. Everyone has something they would like to improve about themselves or their
quality of life around them.
T Timely [Set a date that you MUST achieve this goal by.
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6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
I understand my style of training is quite intense and may not be for everyone, and that some people like to
take an easier opNon which is ne! But I cannot guarantee those girls results.
But what I do wish for EVERY girl is that you know exactly how to choose a great trainer or mentor whether
that is myself or not. There is nothing I hate more than hearing all of those disastrous stories of how girls spend
their hard earned money and precious Nme, only to be led down the wrong path and taught bad habits and
techniques that leave them in just as bad or worse of a posiNon as they were when they started.
Below I have listed my top 6 things your trainer must do for you . . .
1. Really, and I mean REALLY understand the importance of nutriNon! Make sure they have a cerNcaNon in
nutriNon just a personal trainer cert III & IV is not suce these days! Sad to say but there is too many
trainers these days recommending terrible nutriNonal advice and doing their clients more harm than good!
2. They MUST help you to understand nutriNon yourself. If they cannot do that, chances are they dont know
themselves. The goal is to be able to live a healthy maintainable lifestyle yourself so that you dont need
someone looking over your shoulder 24/7 telling you what you can and cannot eat. You should walk away
at least understanding the basics of nutriNon of what macronutrients and micronutrients are and how to
use them eecNvely to fuel your body.
3. Explain nutrient Nming (what foods to eat at what Nmes each day according to your daily acNvity) This plays
a MAJOR role in your recovery and performance whether you are looking to tone up, build muscle or drop
body fat.
4. Incorporate weights and dierent styles of training into your program. Resistance training does wonders for
the body. Your programs should always be fresh and non-repeNNve.
5. Make it personal! Its called personal training for a reason! You dont just want to be another number. We
are always reachable around the clock for our girls which I believe is how it should be. Your trainer should
be with you every step of the way. If they like their space and dont want you contacNng them outside of
sessions, maybe they should look for a new job.
6. Work with you on developing an unbreakable mindset. Without a great mindset, you are doomed for failure.
If your trainer really wants the best results for you, they will help to put you in a state of mind where no
workout is too hard but instead you will embrace the challenge driving to achieve your end goal in mind!
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 29
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
Whats next
rachel?
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 30
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
And you're looking to achieve the lean legs and toned booty youve always wanted, then I'd love nothing more
to help you achieve this with my full course...
Id like to invite you on an exclusive 6 week online journey where I will personally work with you every step of
the way to help you achieve the lean legs and toned booty youve always wanted!
No ma`er where you are in the world, this challenge can work for you! Interested? Keep reading to learn more.
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 31
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )
and booty toning session, 1 x full body HIIT and Training Program + a Sports Supplement Pack
session, 1 x upper body HIIT session PLUS there will be runner up prizes!
Professional Supplement
Advice My Guide to Effective Goal
Setting
Please click here to get started with my 6 Weeks To Lean Legs & A Toned Booty Program!
LET'S GO!
Copyright 2016
BODIES BY RACHEL
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 34