Fit Body Training Guide

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#ANNAVICTORIA
Legal & Medical Disclaimer

No part of this eBook, in part or in full, may be reproduced, stored, copied, or
transmitted by any means without the express written consent of the owner, Anna
Victoria. If you will be printing it on a public computer, you must delete it from
the computer once you are done. Each users name and transaction information is
stamped on each eBook.
Violations of this copyright will be enforced to the fullest extent of the law.
Although the author and publisher have made every effort to ensure that the
information in this book was correct at press time, the author and publisher do
not assume and hereby disclaim any liability to any party for any loss, damage, or
disruption caused by errors or omissions, whether such errors or omissions result
from negligence, accident, or any other cause.
This book is not intended as a substitute for the medical advice of physicians. The
reader should regularly consult a physician in matters relating to his/her health and
particularly with respect to any symptoms that may require diagnosis or medical
attention.
The information in this book is meant to supplement, not replace, proper training.
Like any sport involving speed, equipment, balance and environmental factors, this
sport poses some inherent risk. The authors and publisher advise readers to take
full responsibility for their safety and know their limits. Before practicing the skills
described in this book, be sure that your equipment is well maintained, and do not
take risks beyond your level of experience, aptitude, training, and comfort level.
Artwork Illustrations Copyright © 2015 by Shuttershock
Book Design and Production by Stefan Anderson
Written by Anna Victoria, NASM Certified Personal Trainer
Copyright © 2015 Anna Victoria. All rights reserved.
www.annavictoria.com
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#ANNAVICTORIA
Contents
TABLE OF
Introduction ...................................................... 4
About My Transformation .............................. 5
Taking Accountability Pictures ..................... 6
About The Fit Body Training Guide .............. 8
About The FBG Schedule ............................... 9
The FBG Method ............................................... 11
Different Forms of Cardio .............................. 12
What You Will Need; Training Equipment .. 14
Daily FBG Journal ............................................. 15
12 Week Training Guide .................................. 16
Understanding the Training Guide .............. 17
Weeks 1-2 ..................................................... 18
Weeks 3-4 ..................................................... 24
Weeks 5-6 ..................................................... 31
Weeks 7-8 ..................................................... 37
Weeks 9-10 ................................................... 44
Weeks 11-12 .................................................. 50
Final Accountability Pictures ........................ 56
Training Glossary ............................................. 58
Stretching .......................................................... 59
Importance of a Total Body Workout ......... 62
FBG Tips ............................................................. 63
Eating Recommendations ............................. 64
Drinking Recommendations ......................... 65
Heart Rate Zones ............................................ 66
Cardio Warmup Options ................................ 67
Common Problem Areas ................................ 67
Injuries ............................................................... 70
Training Terms .................................................. 71
Exercise Guide .................................................. 74

#ANNAVICTORIA
N T ROD UCTION
I
Hi there! If you are reading this, that means you The next 12 weeks are going to push you,
have taken the first step towards a healthier challenge you and reward you. You are going
life and getting the results you deserve – to experience physical, mental and emotional
Congratulations! I am so excited to help you changes you never thought were possible
get started and on your way to being the best simply by changing your eating habits and
YOU you can be! exercise routine. I am SO excited to pass
onto you the amazing transformation I have
Over the last few years, I have helped over experienced (both of body and mind) and get
100,000 women across the globe achieve their you on the road to being the best YOU you can
dream body and even more importantly, make be.
a healthy lifestyle change. With the help of my
Fit Body Meal Plan Guide and Training Guide,
you are going to experience increased energy
levels, improved health and of course, healthy
weight loss!
This is not a program that is going to make you

shed drastic weight within a matter of days, not
even within a matter of weeks. Why? Because
that’s unrealistic. The quicker you shed weight,
the more likely you are to gain it right back.
This is not my goal. My goal is to help you get
the weight off and keep it off, and you’re going
to do that through healthy, balanced eating
and regular exercise. There’s no secret pill or
secret method; it’s all about consistency and
dedication – and I am here to give you all the
tools you need in order to succeed. Until you
are 100% satisfied and happy with your body
and your health, my job is not done!

#ANNAVICTORIA
ABOUT my
Transformation
Before we get started, I want to give you a bit From that day in November 2012, I dedicated
more detail about my own journey and what my time to researching, testing, finding the best
inspired me to write the Fit Body Guides. ways to eat healthy, while still eating delicious
food, and get results to feel and look my best. I
It started back in November 2012, which seems have gone through those moments of thinking “I
like yesterday! I had no idea where to start, cannot be in the gym for two hours a day, there
what to eat, or what workouts to do, but I knew I HAS to be a better way of getting results!” and
needed to make a change. “This food is so boring... there HAS to be a better
way to enjoy eating healthy!”
I was in my early 20’s, in college full time,
working full time, and the last thought that I have found solutions to each of these huge
would ever cross my mind was my health. It’s problems people encounter along their journey
sad, but it’s true. I had no concept of nutrition, and I am so excited to share them with you.
how the food I put in my body was responsible So now it’s your turn! I am going to guide you
for how I felt on the inside, or of the health through your journey, not just for 12 weeks, but
problems I would eventually incur. My journey for a lifetime of healthier choices.
started from the inside, as I had no problem with
how I looked on the outside. Sure, I dreamed
of having a flat stomach, but in my mind, no
amount of diet or exercise would ever change it,
so why bother?
Now, I know better. I now know what a profound

impact food has not just on my looks, but on
my health. I now know the power of motivation,
dedication and knowledge! This is what I want to
pass on to women all over the world, and help
them achieve the same mental and physical
transformation I did. Not only will you feel
better about yourself, you will gain a newfound
confidence to take on anything that stands in
your way. This is about SO much more than
weightloss. It’s about showing yourself just This is not a diet. This is a way of life.
how capable and strong you are when you set
out to achieve a goal, and then doing it. It’s
empowering!

#ANNAVICTORIA
taking
Accountability Pictures when you compare photos side by side,
you’ll be amazed at your progress! This will
The first step to begininng your journey is to be the go-to measurement tool to see how
take Accountability Pictures, also known as your body has changed.
Before and Afters!
We will NOT be using the scale. Why not,
This is how you will document your progress. you ask? The scale will not know how much
It may surprise you to know that these body fat you have lost and how much lean
pictures will serve as some of your greatest muscle you have gained! Another method
motivation throughout your journey. From of tracking your progress is with measuring
week to week, your body will be making tape and a body fat percentage machine,
small changes that you won’t see just by which can be found in most gyms - I would
looking in the mirror, but highly recommend doing this!
IN ORDER TO FAIRLY EVALUATE YOUR PROGRESS

THROUGH YOUR ACCOUNTABILITY PICTURES, IT IS
IMPORTANT TO KEEP AS MANY VARIABLES IN YOUR
PHOTOS AS ALIKE AS POSSIBLE
Here are a few tips for taking your Accountability Photos:
• Wear the same sports bra/crop top and

shorts/underwear each time.
• Take the photo in the same three positions
each time: front, side, and back - with your
legs and arms in the same position.
• Take the photo in the same, FULL length
mirror, in the same lighting.
• Clean up the background :) It can be
distracting to your progress and we want
these pictures to highlight the amazing
changes in your body, not the dirty clothes
behind you!

#ANNAVICTORIA
Additional Methods
• Measurements with measuring tape: measure thighs, lower belly, waist,
bust, and your arms.
• Bodyfat percentage test: Can be done at a doctor’s office or at
most gyms.
Last Resort Method

The scale: I do not recommend using the scale. Throughout the next 12
weeks, you will be losing fat while gaining lean muscle, and the scale will not
properly reflect this. This is because one pound of lean muscle takes up HALF the space one pound
of fat does. This means you can have less fat on your body but weigh the exact same! Also, we are
women! We have hormones that make us retain water some days more than others, even when it’s
not that time of the month and this can cause the number on the scale to fluctuate even if
we are genuinely losing fat from our bodies. It is not fair to you or the hard work you will
be putting in to get stuck on this number when it doesn’t give an accurate reflection of
your progress. Let’s stick to accountability photos. :)
I have one other requirement for

Accountability Photos. I want you to
DON’T FORGET TO SMILE IN SMILE in your before AND your after
YOUR BEFORE AND YOUR photos! You should be excited for this
AFTER PHOTOS! journey you are about to embark on,
all the knowledge you are going to
accumulate not only about health and
fitness, but about yourself! Let’s see
that beautiful smile and show us just
how ready you are to take these next
12 weeks head on!
TAG @ANNAVICTORIA and #ANNAVICTORIA

SO I CAN SEE YOUR PROGRESS AND JOIN
IN ON YOUR JOURNEY, OR EMAIL YOUR
PHOTOS TO HELLO@ANNAVICTORIAFIT.COM

#ANNAVICTORIA
ABOUT THE
Fit Body Training Guide WEEKLY STRUCTURE
Your workout weeks are broken down into:

The Fit Body Workout Guide is three days of toning & strength workouts,
based on high intensity strength, three days of cardio & ab workouts, and
resistance and plyometric training. finish up with one full rest day!
Over the years, I have researched,
experimented, and tested several
different workout techniques, TONING & STRENGTH DAYS
routines and styles. I often was left MONDAY WEDNESDAY FRIDAY
thinking there had to be a better way
LEGS & GLUTES ARMS & BACK TOTAL BODY
to get results, to enjoy my workouts (LOWER BODY) (UPPER BODY)
and not have to spend hours in
the gym. This is where the Fit Body
Training Guide comes in. I am excited CARDIOVASCULAR & AB
to pass on to you all my research TRAINING DAYS
and experience to help you get the TUESDAY THURSDAY SATURDAY
results you deserve.
ABS & ABS & ABS &
CARDIO CARDIO CARDIO
You can do all of the workouts
straight from home, at the gym, in
REST DAY
the park - wherever you would like,
SUNDAY
and they only take 30 minutes! All
you need are a couple of dumbbells, RELAX AND PREPARE FOR THE NEXT WEEK!
a yoga mat and energy to attack the
workout.

#ANNAVICTORIA
ABOUT THE
FBG Schedule
The main focus of this program is high intensity strength, resistance and plyometric
training. This method is most effective in building a lean and toned body, while still
shedding fat at the same time. Strength training is what will help you build lean
muscle, while the cardiovascular and high intensity workouts are what will help you
shed the fat.
Toning and Strength Training: High Intensity Training:

Monday-Saturday: 30 minute workouts Monday, Wednesday, Friday: 30 minutes
Cardiovascular & Ab Training Stretching

Tuesday, Thursday, Saturday: 45 minutes Monday-Sunday: 15 minutes
Rest Day
Sunday is your full rest day. Tuesday, Thursday, and Friday are considered half
rest days simply because you are not engaging in strength training or working any
major muscle groups. So on these half rest days, you will be doing cardiovascular
exercises and targeted ab circuits. Working on your abs post-cardio is a great way
to push them to the next level since you engage your abs through cardiovascular
exercise and proper breathing.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
STRENGTH TONING STRENGTH TONING STRENGTH TONING
HI-INTENSITY HI-INTENSITY HI-INTENSITY
CARDIO CARDIO CARDIO
STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING
REST

#ANNAVICTORIA
Strength Training Circuits

Monday, Wednesday and Friday focus on major muscle groups and consist of three
circuits to be performed right after another, for three rounds. Perform circuit 1,
circuit 2, circuit 3 - this is one round. Repeat for three total rounds, meaning 9 total
circuits. Each round should take 10 minutes and since you repeat for three rounds,
the total workout will last 30 minutes.
CIRCUIT 1 CIRCUIT 2 CIRCUIT 3
EXERCISE 1 EXERCISE 1 EXERCISE 1

REST 30 seconds REST 30 seconds REST 60 seconds
REPEAT FOR 3 ROUNDS TOTAL
Cardio + Ab Circuits
Tuesday, Thursday and Saturday focus on cardiovascular, core and abdominal
training, between one 30-minute cardio session and a 10-15 minutes core/
abdominal session broken down into two circuits. Once again, these circuits are to
be performed one after the other, with a rest period after each circuit.
AB CIRCUIT 1 AB CIRCUIT 2
CARDIO
30 Minutes EXERCISE 1 EXERCISE 1
EXERCISE 2 EXERCISE 2
WEEKS 1-4: LISS EXERCISE 3 EXERCISE 3
WEEKS 5-8: LIMIT
WEEKS 9-12: HIIT REST 30 seconds REST 60 seconds
STRETCH 5 minutes
REPEAT FOR 3 ROUNDS TOTAL

#ANNAVICTORIA
THE
FBG Method
STAGE 1
There are three stages: WEEKS 1-2 WEEKS 3-4
• STAGE 1: Weeks 1-4 HIGH INTENSITY INCREASED INTENSITY

STRENGTH TRAINING STRENGTH TRAINING
• STAGE 2: Weeks 5-8
• STAGE 3: Weeks 9-12
CARDIO: LISS CARDIO: LISS
At the beginning of each stage,

I will introduce all new circuits, STAGE 2
and you will follow these circuits
WEEKS 5-6 WEEKS 7-8
for 2 weeks. This is important
because your muscles need time HIGH INTENSITY INCREASED INTENSITY
to adjust and repeat the same STRENGTH TRAINING STRENGTH TRAINING
movements in order to achieve

CARDIO: LIMIT CARDIO: LIMIT
the full benefits from each
exercise circuit. For the second
half of each stage, I will increase
STAGE 3
the intensity and/or weight so
you can push your body even WEEKS 9-10 WEEKS 11-12
further! This is how we are going
HIGH INTENSITY INCREASED INTENSITY
to get your body more and more STRENGTH TRAINING STRENGTH TRAINING
results with each passing week,
never allowing your body to CARDIO: HIIT CARDIO: HIIT
plateau.
Did you know?

A “plateau” happens when your body has been doing the same exercises for a long
period of time, usually anything beyond 4-8 weeks. When you do the same exercises
over and over for weeks or months, your muscles and your body adjust to the routine,
and it is no longer being challenged, therefore you no longer get further results. This
is why it’s so important to allow your body a few weeks to repeat the same exercises
in order to get the most out of each circuit, but then move on to a higher intensity
level and eventually an all new circuit set. We need to keep your body guessing and
progressing!

#ANNAVICTORIA
ABOUT THE
Different Forms Of Cardio

There are three different types of cardio structured into the workout plan. This is
designed to train you as each month passes, and to keep your body progressing to
the next level.
STAGE 1 STAGE 2 STAGE 3

LISS Cardio LIMIT Cardio HIIT Cardio
Low Intensity Low Intensity Medium High Intensity
Steady State Intensity Training Interval Training
LISS is a low intensity LIMIT is a cardio form that HIIT is a cardio form
cardio where you helps improve endurance that will push you to
maintain a low, steady and prepares you for your limits in the best
pace for the total doing interval training by way possible. HIIT
duration. For example, alternating between low will help you burn the
fast walking, incline and medium intensities. most calories, fat, and
walking or light jogging For example, alternate preserve the most
are forms of LISS. LISS between a light jog and a amount of muscle. For
is great for beginners medium pace run every example, doing 30-60
and it puts the least 1-2 minutes. LIMIT is an second sprints followed
amount of stress on optimal cardio form for by 30-90 seconds of
the body, however that those who are wanting to light runinng, and
means it also burns transition to HIIT cardio continue to alternate
less calories than other but first need to focus on between the two for the
cardio options. LISS is improving endurance and wstated amount of time.
performed at 50-65% speed. LIMIT is performed HIIT is performed at
your maximum heart at 55%-75% your maximum 80-90% your maximum
rate. heart rate. heart rate.

#ANNAVICTORIA
Long Distance Cardio:

Advice:
Another common form of cardiovascular

Focus on the quality of a run,
training is long distance cardio, which is
rather than the quantity. Doing
where you would run for a long period of
cardio for more than 45 minutes
time; 45 minutes or more. Despite how
can lead to muscle catabolism,
common this type of exercise is, I do not
which means your body begins
include it in the plan for a very specific
to break down muscle tissue for
reason. I would not recommend long
energy, instead of fat. Instead,
distance running simply because it is
my plan incorporates intervals
harder on your joints, can cause muscle
which will help you burn more
catabolism and it is not what will give you
calories in a shorter amount of
a lean and toned body. Cardio sessions
time.
should be limited to 30-45 minutes at the
very most in any given session.
QUALITY > QUANTITY!
Did You Know?
Cardio burns calories during

If you feel comfortable enough doing HIIT your workout, but HIIT cardio
from the very beginning, you are welcome continues to burn calories for
to. However, LISS and LIMIT offer their own hours after your workout! This
benefits such as allowing your body to is why each four week phase
exercise in the “Fat-Burning Zone” instead will bring you to the next level
of the Calorie Burning Zone. This is why it of cardiovascular exercise. From
is suggested to go through each stage and LISS to LIMIT to HIIT!
progress from one to the next over time.

#ANNAVICTORIA
what you will need
Training Equipment
One thing I love so much about the Fit Body Guide is that you can do it from
anywhere! No gym membership is required; you can work out at home, in the park, or
in the gym if you like! Even if you travel, have limited time or space, you will be able
to complete these workouts successfully. You will just need a few basic items to get
started!
YOGA MAT JUMP ROPE
DUMBBELLS WATER
PLATFORM TIMER
My recommendation is to print out this guide. That way you can have it with you and
don’t need to use your phone for anything but a timer. You will also be able to take
notes on it and record your thoughts and progress in your Daily FBG Journal on the
next page.

#ANNAVICTORIA
DAILY FBG JOURNAL

DATE: ________________
Today, I feel:
Good Happy Excited Empowered Ready
Anxious Nervous Discouraged Overwhelmed Sad
Today, I: One thing I did today that made me proud:

Ate healthy
Exercised
Rested
Worked One thing I will do better tomorrow:

Went to school
Studied
Was social
Slept well
One thing I wanted to do today but didn’t
Drank enough have the time or energy to do:
water
Focused on good
posture
Today, I completed FBG to the best of my ability Today, I made myself a priority :)
Additional thoughts on the day:

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#ANNAVICTORIA
UNDERSTANDING
The Training Guide

Alright, girls! Just one more page to go before your fit body journey begins. Let’s take
a quick look at how the workouts are presented in this guide to make sure we don’t
accidentally skip over any important details!
There are three circuits in each Strength Training Day. Each circuit should be done in the
same order as they are listed. For example:
CIRCUIT 1
1. Lunge
2. Squat + Lunge
3. Jump Squat
Rest 30 seconds
CIRCUIT 2
1. Glute Bridge + Single Leg Glute Bridge

2. Donkey Kick
3. Jump Turn
Rest 30 seconds
CIRCUIT 3
1. Squat + Stiff Leg Deadlift
2. Weighted Sumo Squat
3. Burpee + Squat Jump
Rest 60 seconds
REPEAT FOR THREE ROUNDS
Follow this routine for a total of three rounds, which should take 30 minutes, then stretch.
If you are having trouble finishing the workouts within the 30 minutes, don’t worry, you will
get there! Keep track of your time each week and you will be amazed at how quickly you
will progress!
Lastly, don’t forget to read the notes under each exercise for the details of the rounds and
repetitions, they change every two weeks.

LEGS
MONDAY
WEEKS
+ 1-2
GLUTES
CIRCUIT 1 CIRCUIT 2
REPS GLUTE BRIDGE + SINGLE LEG GLUTE BRIDGE ROUNDS
LUNGE
10 EACH LEG 20 1 ROUND = 10 BRIDGE + 10 LEFT LEG BRIDGE + 10 RIGHT LEG BRIDGE 2
ROUNDS REPS
SQUAT + LUNGE DONKEY KICK
1 ROUND = 1 SQUAT + 1 LEFT LEG LUNGE + 1 SQUAT + RIGHT LEG LUNGE 5 15 EACH LEG 30
REPS REPS
JUMP TURN
JUMP SQUAT 10 5 EACH SIDE 10
CIRCUIT 3
ROUNDS REPS
SQUAT + STIFF LEG DEADLIFT
1 ROUND = 1 SQUAT + 1 STIFF LEG DEADLIFT 8 BURPEE 8
15-20
LBS
REPS MIN
WEIGHTED SUMO SQUAT 12 COOLDOWN + STRETCH 10
15-20
LBS

#ANNAVICTORIA
LISS
+
ABS TUESDAY WEEKS
1-2
LISS 30
MIN.
CIRCUIT 1 CIRCUIT 2
REPS REPS
SIT-UP KNEE GRAB 10 LYING LEG RAISE 15
REPS REPS
REVERSE SIT-UP 15 WEIGHTED BENT LEG V-UP 15
3-8
LBS
REPS REPS
RUSSIAN TWIST
10 EACH SIDE 20 TOE REACH 15
5-10
LBS

#ANNAVICTORIA
BACK
WEDNESDAY
WEEKS
+ 1-2
ARMS
CIRCUIT 1 CIRCUIT 2
PUSH-UP
REPS
TRICEP DIP REPS
DO INCLINE PUSH-UPS IF YOU CANNOT PERFORM A REGULAR PUSH-UP 8 FEET RAISED + BODY RAISED 8
ROUNDS ROUNDS
BICEP CURL + SHOULDER PRESS SHOULDER PRESS + ARNOLD PRESS
1 ROUND = 1 BICEP CURL + 1 SHOULDER PRESS 5 1 ROUND = 1 SHOULDER PRESS + 1 ARNOLD PRESS 5
3-8 3-8
LBS LBS
ROUNDS SECONDS
BURPEE + COMMANDO
1 ROUND = 1 BURPEE + 1 COMMANDO 8 PLANK 30
CIRCUIT 3
REPS REPS
SUPERMAN 15 LAYDOWN PUSH-UP 10
ROUNDS MIN
DUMBBELL ROW + DUMBBELL MOUNTAIN CLIMBER
1 ROUND = 5 DUMBBELL ROWS + 10 MOUNTAIN CLIMBERS 2 COOLDOWN + STRETCH 10
5-10
LBS

#ANNAVICTORIA
LISS
+
ABS THURSDAY WEEKS
1-2
LISS 30
MIN.
CIRCUIT 1 CIRCUIT 2
ROUND REPS
THREE WAY REACH
1 ROUND = 10 REACH UP, 10 REACH IN, 20 SIDE TO SIDE REACHES (10 EA SIDE) 1 TOE REACH 10
ROUNDS REPS
LEG RAISE + HIP THRUST OPPOSITE ARM TOE REACH
1 ROUND = 2 LEG RAISES + 2 HIP THRUSTS 5 5 EACH LEG 10
REPS REPS
MOUNTAIN CLIMBER SIDE PLANK DIP
10 EACH SIDE 20 10 EACH SIDE 20

#ANNAVICTORIA
TOTAL
FRIDAY
WEEKS
BODY 1-2
CIRCUIT 1 CIRCUIT 2
MOUNTAIN CLIMBER + PUSH-UP
ROUNDS
JUMPING LUNGE REPS
1 ROUND = 10 MOUNTAIN CLIMBERS + 3 PUSH-UPS 2 5 REPS EACH SIDE 10
ROUNDS ROUNDS
BURPEE + COMMANDO SQUAT + SHOULDER PRESS
1 ROUND = 1 BURPEE + 1 COMMANDO 8 1 ROUND = 1 SQUAT + 1 SHOULDER PRESS 5
5-10
LBS
JUMPS ROUNDS
SIDE TO SIDE SQUAT JUMP + PUSH-UP
JUMP ROPE 60 1 ROUND = 4 SIDE TO SIDE SQUAT JUMPS + 2 PUSH-UPS 2
CIRCUIT 3
ROUNDS
RENEGADE ROWS + MOUNTAIN CLIMBERS SECS
1 ROUND = 5 LEFT ROWS + 5 RIGHT ROWS + 10 MOUNTAIN CLIMBERS 2 PLANK 30

5-10
LBS
REPS MIN
SWINGING SIDE PLANK DIPS
10 EACH SIDE 20 COOLDOWN + STRETCH 10

#ANNAVICTORIA
LISS
+
ABS SATURDAY WEEKS
1-2
LISS 30 MIN.
CIRCUIT 1 CIRCUIT 2
REPS ROUND
WEIGHTED THREE WAY REACH
COMMANDO 10 1 ROUND = 10 REACH UP, 10 REACH IN, 20 SIDE TO SIDE REACHES (10 EA SIDE) 1
3-8
LBS
REPS REPS
SINGLE LEG LOWERING
10 EACH LEG 20 WEIGHTED STIFF LEG SIT-UP 10
5-10
LBS
REPS SECS
BICYCLE CRUNCH SIDE PLANK
10 EACH SIDE 20 30 SEC LEFT SIDE + 30 SEC RIGHT SIDE 60

#ANNAVICTORIA
LEGS
+
GLUTES
MONDAY WEEKS
3-4
CIRCUIT 1 CIRCUIT 2
REPS WEIGHTED GLUTE BRIDGE + SINGLE LEG GLUTE BRIDGE ROUNDS
WEIGHTED LUNGE
10 EACH LEG 20 1 ROUND = 15 BRIDGE + 5 LEFT LEG BRIDGE + 5 RIGHT LEG BRIDGE 2
8-13 15-20
LBS LBS
ROUNDS REPS
WEIGHTED SQUAT + WEIGHTED LUNGE DONKEY KICK
1 ROUND = 1 SQUAT + 1 LEFT LEG LUNGE + SQUAT + RIGHT LEG LUNGE 5 20 EACH LEG 40
8-13
LBS
REPS REPS
JUMP TURN
JUMP SQUAT 12 8 EACH SIDE 16
CIRCUIT 3
ROUNDS REPS
1 ROUND = 1 SQUAT + 1 STIFF LEG DEADLIFT 10 BURPEE 10
20-25
LBS
REPS MIN
WEIGHTED SUMO SQUAT 15 COOLDOWN + STRETCH 10
20-25
LBS

#ANNAVICTORIA
LISS
+
ABS TUESDAY WEEKS
3-4
LISS 30
MIN.
CIRCUIT 1 CIRCUIT 2
REPS REPS
SIT-UP KNEE GRAB 15 LYING LEG RAISE 20
REPS REPS
REVERSE SIT-UP 20 WEIGHTED BENT LEG V-UP 20
5-10
LBS
REPS REPS
RUSSIAN TWIST
15 EACH SIDE 30 TOE REACH 20
8-13
LBS

#ANNAVICTORIA
BACK
WEDNESDAY
WEEKS
+ 3-4
ARMS
CIRCUIT 1 CIRCUIT 2
PUSH-UP
REPS
TRICEP DIP REPS
DO INCLINE PUSH-UPS IF YOU CANNOT PERFORM A REGULAR PUSH-UP 10 FEET RAISED + BODY RAISED 12
ROUNDS ROUNDS
BICEP CURL + SHOULDER PRESS SHOULDER PRESS + ARNOLD PRESS
1 ROUND = 2 BICEP CURL + 2 SHOULDER PRESS 4 1 ROUND = 2 SHOULDER PRESS + 2 ARNOLD PRESS 4
5-10 5-10
LBS LBS
ROUNDS SECONDS
BURPEE + COMMANDO
1 ROUND = 1 BURPEE + 1 COMMANDO 10 PLANK 45
CIRCUIT 3
REPS REPS
SUPERMAN 20 LAYDOWN PUSH-UP 12
ROUNDS MIN
DUMBBELL ROW + DUMBBELL MOUNTAIN CLIMBER
1 ROUND = 10 DUMBBELL ROWS + 20 MOUNTAIN CLIMBERS 2 COOLDOWN + STRETCH 10
8-13
LBS

#ANNAVICTORIA
LISS
+
ABS THURSDAY WEEKS
3-4
LISS 30
MIN.
CIRCUIT 1 CIRCUIT 2
ROUND REPS
THREE WAY REACH
1 ROUND = 15 REACH UP, 15 REACH IN, 30 SIDE TO SIDE REACHES (15 EA SIDE) 1 TOE REACH 15
ROUNDS REPS
LEG RAISE + HIP THRUST OPPOSITE ARM TOE REACH
1 ROUND = 2 LEG RAISES + 4 HIP THRUSTS 5 10 EACH LEG 20
REPS REPS
MOUNTAIN CLIMBER SIDE PLANK DIP

#ANNAVICTORIA
TOTAL
FRIDAY
WEEKS
BODY 3-4
CIRCUIT 1 CIRCUIT 2
ROUNDS
JUMPING LUNGE REPS
1 ROUND = 20 MOUNTAIN CLIMBERS EACH SIDE + 5 PUSH-UPS 2 8 REPS EACH SIDE 16
ROUNDS ROUNDS
BURPEE + COMMANDO SQUAT + SHOULDER PRESS
1 ROUND = 1 BURPEE + 1 COMMANDO 10 1 ROUND = 2 SQUAT + 2 SHOULDER PRESS 5
8-13
LBS
JUMPS ROUNDS
JUMP ROPE 90 1 ROUND = 6 SIDE TO SIDE SQUAT JUMPS + 4 PUSH-UPS 2
CIRCUIT 3
ROUNDS SECS
RENEGADE ROWS + MOUNTAIN CLIMBERS
1 ROUND = 5 LEFT ROWS + 5 RIGHT ROWS + 20 MOUNTAIN CLIMBERS 2 PLANK 45
8-13
LBS
REPS MIN

#ANNAVICTORIA
LISS
+
ABS SATURDAY WEEKS
3-4
LISS 30 MIN.
CIRCUIT 1 CIRCUIT 2
ROUNDS ROUND
COMMANDO 12 1 ROUND = 15 REACH UP, 15 REACH IN, 30 SIDE TO SIDE REACHES (15 EA SIDE) 1
5-10
LBS
REPS REPS
SINGLE LEG LOWERING
15 EACH LEG 30 WEIGHTED STIFF LEG SIT-UP 15
8-13
LBS
REPS SECS
BICYCLE CRUNCH SIDE PLANK
15 EACH SIDE 30 45 SEC LEFT SIDE + 45 SEC RIGHT SIDE 90

#ANNAVICTORIA
#ANNAVICTORIA
4 WEEK
Accountability Pictures
REMEMBER TO WEAR THE SAME CLOTHING AND
USE THE SAME LIGHTING, MIRROR AND ANGLES.
LASTLY, DON’T FORGET TO SMILE! :)
WEEK 1 WEEK 4
TAG @ANNAVICTORIA and #ANNAVICTORIA SO I CAN SEE YOUR PROGRESS AND JOIN YOU
IN YOUR JOURNEY, OR EMAIL YOUR PHOTOS TO HELLO@ANNAVICTORIAFIT.COM

LEGS
+
GLUTES
MONDAY WEEKS
5-6
CIRCUIT 1 CIRCUIT 2
REPS REPS
SINGLE LEG ROMANIAN DEADLIFT WEIGHTED STEP UP + KICKBACK
6 EACH LEG 12 6 EACH LEG 12
3-8 5-10
LBS LBS
ROUNDS ROUNDS
STABLE SQUAT + STEPBACK SQUAT + DUMBBELL SWING
1 ROUND = SQUAT + STEP BACK LEFT + STEP BACK RIGHT 10 1 ROUND = 1 SQUAT + 10 DUMBBELL SWINGS 2
10-15
LBS
REPS ROUNDS
BURPEE + SQUAT JUMP
POP SQUAT 15 1 ROUND = 1 BURPEE + 1 SQUAT JUMP 8
CIRCUIT 3
REPS REPS
BULGARIAN SQUAT
6 EACH SIDE 12 BOX JUMP 10
5-10
LBS
ROUNDS MIN
SQUAT + SHOULDER PRESS
1 ROUND = 1 SQUAT + 1 SHOULDER PRESS 8 COOLDOWN + STRETCH 10
5-10
LBS

#ANNAVICTORIA
LIMIT
+
ABS TUESDAY WEEKS
5-6
LIMIT 30 MIN.
CIRCUIT 1 CIRCUIT 2
REPS REPS
OPPOSITE ARM TOE REACH
BICYCLE CRUNCH
REPS ROUNDS
SINGLE LEG LOWERING THREE WAY REACH
10 EACH SIDE 20 1 ROUND = 10 REACH UP, 10 REACH IN, 20 SIDE TO SIDE REACHES (10 EA SIDE) 2
SECS SECS
PLANK 45 JACK PLANK 45

#ANNAVICTORIA
BACK
WEDNESDAY
WEEKS
+ 5-6
ARMS
CIRCUIT 1 CIRCUIT 2
ROUNDS
GOODMORNING + WEIGHTED LUNGE ROUNDS
2 5
SPIDERMAN MOUNTAIN CLIMBER + SPIDERMAN PUSH-UP
1 ROUND = 10 SPIDERMAN MOUNTAIN CLIMBERS + 2 SPIDERMAN PUSH-UPS
1 ROUND = 1 GOODMORNING + 1 L LEG LUNGE + 1 R LEG LUNGE
8-13
LBS
ROUNDS ROUNDS
MOUNTAIN CLIMBER +COMMANDOS LATERAL RAISE + LUNGE LATERAL RAISE
1 ROUND = 10 MOUNTAIN CLIMBERS + 3 COMMANDOS 2 1 ROUND = LAT RAISE + LEFT LUNGE LAT RAISE + RIGHT LUNGE LAT RAISE 5
3-8
LBS
REPS SECONDS
LEFT PLANK + RIGHT PLANK
SNAP JUMP 10 1 ROUND = LEFT PLANK 15 SEC. + RIGHT PLANK 15 SEC. 30
CIRCUIT 3
ONE ARM DB ROW + ONE ARM LATERAL RAISE ROUNDS ROUNDS
BURPEE + PUSH-UP
1 ROUND = 1 LEFT DUMBBELL ROW + 1 LEFT LAT RAISE, REPEAT ON RIGHT 5 1 ROUND = 1 BURPEE + 2 PUSH-UPS 8
5-10
LBS
REPS MIN
WEIGHTED SQUAT
10 COOLDOWN + STRETCH 10
5-10
LBS

#ANNAVICTORIA
LIMIT
+
ABS THURSDAY WEEKS
5-6
LIMIT
30
MIN.
CIRCUIT 1 CIRCUIT 2
REPS REPS
RUSSIAN TWIST
15 EACH SIDE 30 WEIGHTED BENT LEG V-UP 15
5-10 5-10
LBS LBS
REPS REPS
BICYCLE CRUNCH
10 EACH LEG 20 REVERSE SIT-UP 15
REPS SECS
SWINGING SIDE PLANK DIP
10 EACH SIDE 20 PLANK 45

#ANNAVICTORIA
TOTAL
FRIDAY
WEEKS
BODY 5-6
CIRCUIT 1 CIRCUIT 2
ROUNDS REPS
BURPEE + PUSH-UP
1 ROUND = 1 BURPEE + 1 PUSH-UP 8 WEIGHTED GLUTE BRIDGE + PLATFORM
15
10-15
LBS
ROUNDS REPS
ROTATING DONKEY KICK
WEIGHTED V-UP + BENT LEG V-UP
1 ROUND = 1 V-UP + 1 BENT LEG V-UP 10 15 EACH LEG 30
5-10
LBS
REPS REPS
SNAP JUMP 15 SITTING KNEE JUMP + SQUAT 5
CIRCUIT 3
COMMANDO + PUSH-UP ROUNDS JUMPS
1 ROUND = 1 COMMANDO + 1 PUSH-UP 10 JUMP ROPE 60
REPS MIN
ONE LEGGED STAND UP
6 EACH LEG 12 COOLDOWN + STRETCH 10
5-10
LBS

#ANNAVICTORIA
LIMIT
+
ABS SATURDAY WEEKS
5-6
LIMIT 30
MIN.
CIRCUIT 1 CIRCUIT 2
REPS REPS
WEIGHTED STIFF LEG DECLINE SIT-UP 10 WEIGHTED BENT LEG V-UP 15
5-10 5-10
LBS LBS
REPS REPS
LYING LEG RAISE + PLATFORM 15 WEIGHTED TOE REACH 15
5-10
LBS
SECS REPS
ONE LEGGED PLANK RUSSIAN TWIST
20 SEC. EACH LEG 40 15 EACH SIDE 30
5-10
LBS

#ANNAVICTORIA
LEGS
+
GLUTES
MONDAY WEEKS
7-8
CIRCUIT 1 CIRCUIT 2
REPS
SINGLE LEG ROMANIAN DEADLIFT
REPS
WEIGHTED STEP UP + KICKBACK
8 EACH LEG 16 8 EACH LEG 16
3-8 5-10
LBS LBS
STABLE SQUAT + STEPBACK

ROUNDS SQUAT + WEIGHTED SWING ROUNDS
1 ROUND = SQUAT + STEP BACK LEFT + STEP BACK RIGHT 12 1 ROUND = 1 SQUAT + 15 DUMBBELL SWINGS 2
5-10
LBS
REPS ROUNDS
BURPEE + SQUAT JUMP
POP SQUAT 20 1 ROUND = 1 BURPEE + 1 SQUAT JUMP 10
CIRCUIT 3
REPS REPS
BULGARIAN SQUAT
8 EACH SIDE 16 BOX JUMP 15
5-10
LBS
ROUNDS MIN
1 ROUND = 1 SQUAT + 1 SHOULDER PRESS 10 COOLDOWN + STRETCH 10
5-10
LBS

#ANNAVICTORIA
LIMIT
+
ABS TUESDAY WEEKS
7-8
LIMIT 30 MIN.
CIRCUIT 1 CIRCUIT 2
REPS REPS
OPPOSITE ARM TOE REACH
BICYCLE CRUNCH
REPS ROUNDS
SINGLE LEG LOWERING THREE WAY REACH
15 EACH SIDE 30 1 ROUND = 15 REACH UP, 15 REACH IN, 30 SIDE TO SIDE REACHES (15 EA SIDE) 3
SECS SECS
PLANK 60 JACK PLANK 60

#ANNAVICTORIA
BACK
WEDNESDAY
WEEKS
+ 7-8
ARMS
CIRCUIT 1 CIRCUIT 2
ROUNDS
GOODMORNING + WEIGHTED LUNGE ROUNDS
2 5
SPIDERMAN MOUNTAIN CLIMBER + SPIDERMAN PUSH-UP
1 ROUND = 20 SPIDERMAN MOUNTAIN CLIMBERS + 2 SPIDERMAN PUSH-UPS
1 ROUND = 2 GOODMORNING + 2 L LEG LUNGE + 2 R LEG LUNGE
10-15
LBS
ROUNDS ROUNDS
MOUNTAIN CLIMBERS +COMMANDOS LATERAL RAISE + LUNGE LATERAL RAISE
1 ROUND = 20 MOUNTAIN CLIMBERS + 5 COMMANDOS 2 1 ROUND = 2 LAT RAISE + 2 LEFT LUNGE LAT RAISE + 2 RIGHT LUNGE LAT RAISE 5
5-10
LBS
REPS SECONDS
LEFT PLANK + RIGHT PLANK
SNAP JUMP 15 1 ROUND = LEFT PLANK 30 SEC. + RIGHT PLANK 30 SEC. 60
CIRCUIT 3
ONE ARM DB ROW + ONE ARM LATERAL RAISE ROUNDS BURPEE + PUSH-UP
ROUNDS
1 ROUND = 2 LEFT DUMBBELL ROW + 2 LEFT LAT RAISE, REPEAT ON RIGHT 5 1 ROUND = 1 BURPEE + 2 PUSH-UPS 10
8-13
LBS
REPS MIN
WEIGHTED SQUAT 15 COOLDOWN + STRETCH 10
8-13
LBS

#ANNAVICTORIA
LIMIT
+
ABS THURSDAY WEEKS
7-8
LIMIT 30
MIN.
CIRCUIT 1 CIRCUIT 2
REPS REPS
RUSSIAN TWIST
20 EACH SIDE 40 WEIGHTED BENT LEG V-UP 20
8-13 8-13
LBS LBS
REPS REPS
BICYCLE CRUNCH
15 EACH LEG 30 REVERSE SIT-UP 20
REPS SECS
15 EACH SIDE 30 PLANK 60

#ANNAVICTORIA
TOTAL
FRIDAY
WEEKS
BODY 7-8
CIRCUIT 1 CIRCUIT 2
REPS REPS
BURPEE + PUSH-UP
1 ROUND = 1 BURPEE + 1 PUSH-UP 10 WEIGHTED GLUTE BRIDGE + PLATFORM
20
15-20
LBS
ROUNDS REPS
1 ROUND = 1 V-UP + 1 BENT LEG V-UP 15 20 EACH LEG 40
8-13
LBS
REPS REPS
SNAP JUMP 20 SITTING KNEE JUMP + SQUAT 10
CIRCUIT 3
COMMANDO + PUSH-UP ROUNDS JUMPS
1 ROUND = 1 COMMANDO + 1 PUSH-UP 12 JUMP ROPE 90
REPS MIN
ONE LEGGED STAND UP
8 REPS EACH LEG 16 COOLDOWN + STRETCH 10
10-15
LBS

#ANNAVICTORIA
LIMIT
+
ABS SATURDAY WEEKS
7-8
LIMIT 30
MIN.
CIRCUIT 1 CIRCUIT 2
REPS REPS
WEIGHTED STIFF LEG DECLINE SIT-UP 15 WEIGHTED BENT LEG V-UP 20
8-13 8-13
LBS LBS
REPS REPS
LYING LEG RAISE + PLATFORM 20 WEIGHTED TOE REACH 20
8-13
LBS
SECS REPS
ONE LEGGED PLANK RUSSIAN TWIST
30 SEC. EACH LEG 60 20 EACH SIDE 40
8-13
LBS

#ANNAVICTORIA
#ANNAVICTORIA
8 WEEK
WEEK 1 WEEK 8

LEGS
+
GLUTES
MONDAY WEEKS
9-10
CIRCUIT 1 CIRCUIT 2
LUNGE + ELBOW STEPUP
REPS
SQUAT + WEIGHTED SIDE ROTATION ROUNDS
8 EACH LEG 16 1 ROUND = 1 SQUAT + 4 SIDE ROTATIONS + 10 SEC. PAUSE IN A SQUAT 3
3-8
LBS
ROUNDS REPS
LUNGE + SHOULDER PRESS CRAB WALK SQUAT
1 ROUND = 1 LEFT LUNGE + 1 RIGHT LUNGE + 1 SHOULDER PRESS 5 10 EACH SIDE 20
3-8
LBS
REPS REPS
JUMPING LUNGE
5 EACH LEG 10 POP SQUAT 15
CIRCUIT 3
WEIGHTED GLUTE BRIDGE + SINGLE LEG GLUTE BRIDGE ROUNDS REPS
1 ROUND = 10 BRIDGE + 5 LEFT LEG BRIDGE + 5 RIGHT LEG BRIDGE 2 JUMPING SPLIT SQUAT 10
10-15
LBS
REPS MIN
WEIGHTED SIDE LEG LIFT
3-8
LBS

#ANNAVICTORIA
HIIT
+
ABS TUESDAY 9-10
WEEKS
HIIT 30
MIN.
CIRCUIT 1 CIRCUIT 2
REPS REPS
WEIGHTED STIFF LEG SIT UP 15 COMMANDO 10
5-10
LBS
REPS REPS
WEIGHTED V-UP 10 WEIGHTED TOE REACH 15
5-10 5-10
LBS LBS
ROUNDS ROUNDS
MOUNTAIN CLIMBER + PUSH-UP BURPEE + PUSH-UP
1 ROUND = 10 MOUNTAIN CLIMBER + 3 PUSH-UPS 2 1 ROUND = 5 BURPEE + 2 PUSH-UPS 2

#ANNAVICTORIA
BACK
WEDNESDAY
WEEKS
+ 9-10
ARMS
CIRCUIT 1 CIRCUIT 2
REPS FRONT RAISE + LATERAL RAISE + DUMBBELL PUSH-UP ROUNDS
DECLINE PUSH-UP 8 1 ROUND = 1 FRONT RAISE + 1 LAT RAISE + 1 DUMBBELL PUSH-UP 5
3-8
LBS
ROUNDS REPS
BICEP CURL + HAMMER CURL + SHOULDER PRESS
1 ROUND = 1 HAMMER CURL + 1 BICEP CURL + 1 SHOULDER PRESS 5 TWO ARM OVERHEAD TRICEP EXTENSION
15
3-8 3-8
LBS LBS
REPS ROUND
WALKOUT PUSH-UP 8 LEFT REACH PLANK + RIGHT REACH PLANK
1 ROUND = LEFT REACH PLANK 10 SEC. + RIGHT REACH PLANK 10 SEC. 2
CIRCUIT 3
ROUNDS
RENEGADE ROWS + MOUNTAIN CLIMBERS SIDE TO SIDE BENCH JUMP
REPS
1 ROUND = 5 Rows EACH SIDE + 10 MOUNTAIN CLIMBERS 2 10 REPS EACH SIDE 20

3-8
LBS
ROUNDS MIN
SUMO DEADLIFT + SHOULDER PRESS
1 ROUND = 1 SUMO DEADLIFT + 1 SHOULDER PRESS 5 COOLDOWN + STRETCH 10
5-10
LBS

#ANNAVICTORIA
HIIT
+
ABS THURSDAY WEEKS
9-10
HIIT 30 MIN.
CIRCUIT 1 CIRCUIT 2
ROUNDS ROUNDS
WEIGHTED STIFF LEG ALT SIT-UP THREE WAY LEG RAISE
1 ROUND = 1 LEFT REACH SIT-UP + 1 RIGHT REACH SIT-UP 8 1 ROUND = 10 LEFT LEG RAISE + 10 REGULAR LEG RAISE + 10 RIGHT LEG RAISE 3
5-10
LBS
REPS ROUNDS
LYING LEG RAISE + HIP THRUST
WEIGHTED TOE REACH 15 1 ROUND = 3 LYING LEG RAISE + 3 HIP THRUST 3
5-10
LBS
ROUNDS ROUNDS
BURPEE + PLANK MOUNTAIN CLIMBER + PLANK
1 ROUND = 5 BURPEE + PLANK 15 SEC. 2 1 ROUND = 10 MOUNTAIN CLIMBERS + PLANK 15 SEC. 2

#ANNAVICTORIA
TOTAL
FRIDAY
WEEKS
BODY 9-10
CIRCUIT 1 CIRCUIT 2
REPS JUMPS
15 REPS EACH SIDE 30 PLANK JUMPS
20
ROUNDS ROUNDS
WALKOUT PUSH-UP + COMMANDO
RUSSIAN TWIST + BICYCLE CRUNCH
1 ROUND = 1 RUSSIAN TWIST + 1 BICYCLE CRUNCH 5 1 ROUND = 1 WALKOUT PUSH-UP + 1 COMMANDO 8
REPS ROUNDS
SITTING KNEE JUMP + BOX JUMP
5 1 ROUND = 10 MOUNTAIN CLIMBERS + 2 PUSH-UPS 2
CIRCUIT 3
SQUAT PULSE + SQUAT JUMP ROUNDS
X HOP
JUMPS
1 ROUND = 3 SQUAT PULSES + 1 SQUAT JUMP 5 8 EACH SIDE 16
REPS MIN
SINGLE LEG GLUTE BRIDGE + PLATFORM
10 REPS EACH SIDE 20 COOLDOWN + STRETCH 10
10-15
LBS

#ANNAVICTORIA
HIIT
+
ABS SATURDAY 9-10
WEEKS
HIIT 30
MIN.
CIRCUIT 1 CIRCUIT 2
REPS REPS
REVERSE SIT-UP 15 WEIGHTED V-UP 15
8-13
LBS
REPS REPS
BICYCLE CRUNCH WEIGHTED BICYCLE CRUNCH
15 EACH LEG 30 10 EACH SIDE 20
5-10
LBS
ROUNDS ROUNDS
WALKOUT PUSH-UP + SNAP JUMP WEIGHTED SIDE TOE REACH
1 ROUND = 1 WALKOUT PUSH-UP + 3 SNAP JUMP 5 1 ROUND = LEFT REACH + RIGHT REACH 10
8-13
LBS

#ANNAVICTORIA
LEGS
+
GLUTES
MONDAY WEEKS
11-12
CIRCUIT 1 CIRCUIT 2
LUNGE + ELBOW STEPUP
REPS
SQUAT + WEIGHTED SIDE ROTATION ROUNDS
10 EACH LEG 20 1 ROUND = 1 SQUAT + 6 SIDE ROTATIONS + 15 SEC. PAUSE IN A SQUAT 3
5-10
LBS
REPS
LUNGE + SHOULDER PRESS
ROUNDS
CRAB WALK SQUAT
1 ROUND = 2 LEFT LUNGE + 2 RIGHT LUNGE + 2 SHOULDER PRESS 5 15 EACH SIDE 30
5-10
LBS
REPS REPS
JUMPING LUNGE
8 EACH LEG 16 POP SQUAT 20
CIRCUIT 3
WEIGHTED GLUTE BRIDGE + SINGLE LEG GLUTE BRIDGE ROUNDS REPS
1 ROUND = 15 BRIDGE + 5 LEFT LEG BRIDGE + 5 RIGHT LEG BRIDGE 2 JUMPING SPLIT SQUAT 15
15-20
LBS
REPS MIN
WEIGHTED SIDE LEG LIFT
5-10
LBS

#ANNAVICTORIA
HIIT
+
ABS TUESDAY WEEKS
11-12
HIIT 30
MIN.
CIRCUIT 1 CIRCUIT 2
REPS REPS
WEIGHTED STIFF LEG SIT UP 20 COMMANDO 15
8-13
LBS
REPS REPS
WEIGHTED V-UP 15 WEIGHTED TOE REACH 20
8-13 8-13
LBS LBS
ROUNDS ROUNDS
MOUNTAIN CLIMBER + PUSH-UP BURPEE + PUSH-UP
1 ROUND = 20 MOUNTAIN CLIMBER + 3 PUSH-UP 2 1 ROUND = 5 BURPEE + 5 PUSH-UPS 3

#ANNAVICTORIA
BACK
WEDNESDAY
WEEKS
+ 11-12
ARMS
CIRCUIT 1 CIRCUIT 2
REPS FRONT RAISE + LATERAL RAISE + DUMBBELL PUSH-UP ROUNDS
DECLINE PUSH-UP 12 1 ROUND = 2 FRONT RAISE + 2 LAT RAISE + 2 DUMBBELL PUSH-UP 5
5-10
LBS
ROUNDS REPS
HAMMER CURL + BICEP CURL + SHOULDER PRESS
1 ROUND = 2 HAMMER CURL + 2 BICEP CURL + 2 SHOULDER PRESS 5 TWO ARM OVERHEAD TRICEP EXTENSION
20
5-10 5-10
LBS LBS
REPS ROUND
WALKOUT PUSH-UP 10 LEFT REACH PLANK + RIGHT REACH PLANK
1 ROUND = LEFT REACH PLANK 15 SEC. + RIGHT REACH PLANK 15 SEC. 3
CIRCUIT 3
ROUNDS REPS
RENEGADE ROWS + MOUNTAIN CLIMBERS SIDE TO SIDE BENCH JUMP
1 ROUND = 5 Rows EACH SIDE + 20 MOUNTAIN CLIMBERS 2 15 REPS EACH SIDE 30
5-10
LBS
ROUNDS MIN
1 ROUND = 2 SUMO DEADLIFT + 2 SHOULDER PRESS 5 COOLDOWN + STRETCH 10
8-13
LBS

#ANNAVICTORIA
HIIT
+
ABS THURSDAY 11-12
WEEKS
HIIT 30 MIN.
CIRCUIT 1 CIRCUIT 2
ROUNDS ROUNDS
WEIGHTED STIFF LEG ALT SIT-UP THREE WAY LEG RAISE
1 ROUND = 1 LEFT REACH SIT-UP + 1 RIGHT REACH SIT-UP 10 1 ROUND = 15 LEFT LEG RAISE + 15 REGULAR LEG RAISE + 15 RIGHT LEG RAISE 3
8-13
LBS
REPS ROUNDS
WEIGHTED TOE REACH 20 1 ROUND = 3 LYING LEG RAISE + 5 HIP THRUST 5
8-13
LBS
ROUNDS ROUNDS
BURPEE + PLANK MOUNTAIN CLIMBER + PLANK
1 ROUND = 5 BURPEE + PLANK 30 SEC. 2 1 ROUND = 20 MOUNTAIN CLIMBERS + PLANK 30 SEC. 2

#ANNAVICTORIA
TOTAL
FRIDAY
WEEKS
BODY 11-12
CIRCUIT 1 CIRCUIT 2
REPS JUMPS
20 REPS EACH SIDE 40 PLANK JUMPS
30
ROUNDS ROUNDS
1 ROUND = 1 RUSSIAN TWIST + 1 BICYCLE CRUNCH 10 1 ROUND = 1 WALKOUT PUSH-UP + 1 COMMANDO 10
REPS ROUNDS
SITTING KNEE JUMP + BOX JUMP
10 1 ROUND = 20 MOUNTAIN CLIMBERS + 4 PUSH-UPS 2
CIRCUIT 3
SQUAT PULSE + SQUAT JUMP ROUNDS
X HOP
JUMPS
1 ROUND = 3 SQUAT PULSES + 2 SQUAT JUMP 10 10 EACH SIDE 20
REPS MIN
SINGLE LEG GLUTE BRIDGE + PLATFORM
15 REPS EACH SIDE 30 COOLDOWN + STRETCH 10
15-20
LBS

#ANNAVICTORIA
HIIT
+
ABS SATURDAY WEEKS
11-12
HIIT 30
MIN.
CIRCUIT 1 CIRCUIT 2
REPS REPS
REVERSE SIT-UP 20 WEIGHTED V-UP 20
10-15
LBS
REPS REPS
BICYCLE CRUNCH WEIGHTED BICYCLE CRUNCH
20 EACH LEG 40 15 EACH SIDE 30
8-13
LBS
ROUNDS ROUNDS
WALKOUT PUSH-UP + SNAP JUMP WEIGHTED SIDE TOE REACH
1 ROUND = 1 WALKOUT PUSH-UP + 3 SNAP JUMP 8 1 ROUND = LEFT REACH + RIGHT REACH 15
10-15
LBS

#ANNAVICTORIA
#ANNAVICTORIA
FINAL
WEEK 1 WEEK 12

#ANNAVICTORIA
Stretching .......................................................... 56
Importance of a Total Body Workout ........ 59
FBG Tips ............................................................ 60
Eating Recommendations ............................ 61
Drinking Recommendations .......................... 62
Heart Rate Zones ............................................ 63
Cardio Warmup Options ............................... 64
Common Problem Areas ............................... 64
Injuries ............................................................... 67
Training Terms ................................................. 68

#ANNAVICTORIA
post-workout
Stretching
ABS & LOWER BACK ADDUCTORS ADDUCTORS
ADDUCTORS CALVES GLUTES
GLUTES GLUTES HAMSTRINGS

#ANNAVICTORIA
post-workout
Stretching
HAMSTRINGS HAMSTRINGS HAMSTRINGS
CHEST HAMSTRINGS HIP FLEXOR
QUADRICEPS SHOULDERS TRICEPS

#ANNAVICTORIA
Stretching
Stretching daily will be crucial to your each day, not just the ones you worked.
overall workout routine and continued
progress. Stretching helps to improve We will also be focusing on good posture
your joint range of motion and flexibility, throughout the twelve weeks. Practicing
both which will improve your ability to correct posture on a daily basis is not
perform each exercise and prevent injury. only important for effective workouts,
but for your overall health as well.
Your muscles will be tense post-workout Correct posture helps with digestion,
and stretching helps to release the circulation, breathing, muscles and
tension, increase blood flow, improve joints, protects your spine, and protects
circulation, and will reduce muscle against future injury. Along with these
soreness which means you will recover physical benefits, using correct posture
faster! also helps your confidence, and has
emotional benefits! It has a great impact
Since you will be working muscles from on your frame of mind, or more so,
all over your body throughout the week, your frame of mind is reflected in your
you will need to do a total body stretch posture. Next time you’re feeling down
after each workout. Even if you didn’t or stressed, try sitting or standing up
directly work out a specific muscle group straight and take deep breaths. This will
on that day, your muscles will still be help you to relax, concentrate, and will
repairing from the prior day’s workout, so relieve pressure and stress throughout
make sure you stretch all muscle groups your body.
• Never stretch cold muscles. You need to do a quick, 5 minute cardio warmup
before any stretching. Afte your cardio warmup, do a quick full body stretch, then
you are ready for your FBG workout! Once your workout is finished, have a full
body stretch and relax.
• Use a foam roller! I use a foam roller daily in addition to my full-body stretches
and this helps to stretch and condition deep into the muscle.
• Breathe deeply and calmly throughout your stretch sessions. This will not only
help you and your mind feel better, but it will help get more oxygen to your
muscles as well.

#ANNAVICTORIA
IMPORTANCE OF A
Total Body Workout

A lot of times my clients ask how to specifically target fat from one area, for example,
their thighs or belly. This is called “Spot Reduction”. However, our bodies do not
work this way. We cannot choose where we lose fat from just like we cannot choose
where we gain fat. In order to lose fat from your problem areas, you need to reduce
your overall bodyfat percentage which will happen through a Total Body Workout and
Cardio Routine.
I want to give you this information on

Tip:
Spot Reduction because so many of my
Instead of thinking of exercises
clients have come to me after they tried
as to where they burn fat, think
targeting fat from specific areas, only
of them as to where they tone
to have wasted hours, days, or months!
muscle. The more lean muscle
Eventually they became discouraged
you have, the more fat your body
because they saw it wasn’t working,
will be able to burn. By toning
and they thought they would never get
each muscle group and having
results. This is not what I want for you!
a balanced workout, this will
automatically lower your overall
Everyone is capable of getting results
bodyfat percentage, including in
with the right program. The sooner we
your problem areas!
focus on getting you in a total body
workout routine and a balanced diet, the
sooner you will get those results.
There is nothing wrong with having a problem area in mind you want to improve, as
long as you don’t focus only on exercising that area, because you won’t get results
that way. You will get those results once you start focusing on your entire body
through the Fit Body Training Guide. For this reason, do not mix up the workout days,
or do two Lower Body Days or two Upper Body Days. The Fit Body Training Guide is
designed to give you a total body workout because that is what will help give you the
best, long-term results.

#ANNAVICTORIA
FBG
Tips
Do take your progress photos on same Don’t delete any of these photos! You
day, at the same time of day, every two may not like them now, but they will
to four weeks. serve as huge motivation once you start
seeing how much progress you’ve made!
Do follow a meal plan. No amount
of exercise can work off a bad diet, Don’t mix up the workout days. I know
so if you aren’t getting the proper that sometimes life gets in the way and
nutrition and proper amount of each will knock you off your schedule. Do
macronutrient food group, your hard everything you can to prevent this from
work in the gym could go to waste and happening (“I don’t feel like it” is not
we don’t want that! an excuse!) but if it does happen, don’t
worry! Just skip that day’s workout and
Do record your thoughts and progress continue on with whichever workout you
in your daily FBG Journal. This will help would do that next day.
you to keep track of how you are feeling
after each workout, help keep track of Example: say you get totally thrown off
any notes you might need for future routine on a Tuesday. What do you do for
workouts, and you can even record what Wednesday? Well, you do Wednesday’s
weight you did so you can make sure to workout! If you do Tuesday’s workout on
keep pushing yourself with each passing Wednesday, that shifts the entire week
week! over and will leave you without a rest
day before beginning your next week. As
Do set aside time each day to prepare. long as this doesn’t happen on a regular
Life gets so busy, and I know it’s hard basis, skipping a single day shouldn’t
to stay organized sometimes but the affect your progress too much.
more organized you are, the less stress But considering every workout is only
you will have and the more happy you 30-45 minutes, this should not happen
will be. Good health is not only about often! Schedule your workout into each
exericsing and eating well, it’s about day and do your best not to miss even
your overall mind and body and taking one. Wake up an extra 30 minutes early
care of yourself. Make yourself a priority! if you know you will have a super busy
day ahead of you.

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Did you know? Did You Know?

When you run, proper breathing There is no such thing as
is crucial. It will help to regulate “bulky” muscle. All muscle is
your oxygen flow which will lean in nature! When you hear
help your overall endurance someone say “bulky muscle”
and performance. A little bonus: or someone looks “bulky” this
proper breathing helps to simply means they have fat on
engage your core and abdominal top of their lean muscle. My
muscles as well! This way your program will help you to build
abs will be prepped for your that lean muscle AND shed
post-cardio ab circuits! those layers of fat!
Advice:
Don’t be afraid when you hear the word muscle. Muscle is what burns fat! And
women don’t have the amount of testosterone in their bodies to naturally
build big muscles.
eating
Recommendations
Proper nutrition is the other key to the puzzle. Your body needs food to use as fuel in
order to properly run and efficiently burn calories through the day. It is easy to un-
derestimate how much food you need, and if you don’t eat enough food and the right
foods, then you can very easily waste a lot of time in the gym, and I know that’s not
what you want!
The Fit Body Training Guide is designed to be paired with The Fit Body Meal Plan
Guide. By using the two guides together, you will ensure maximum results and you
will get the most out of all your hard work.

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Did You Know?

No amount of exercise can outwork a bad diet. If you are exercising but you are
not following a meal plan, you could very likely not be eating enough, or enough of
the right food groups that your body needs to function properly and burn calories
efficiently.
drinking
Recommendations
Water:
Aim to drink 3-4 liters of water per day if you are exercising. Additionally, you should
aim to drink 1 liter of water through your workout routine. After each circuit, take a
drink of water. This will ensure you are hydrated, will help decrease belly bloat, and
will overall help your body and vital organs run efficiently.
Alcohol:
I would advise to cut out alcohol as much as possible, if not completely. Alcohol has
zero nutritional content, can severely hinder your physical progress, and will keep
you from being in optimal health.
Alcohol interferes with digestion, makes it difficult to absorb nutrients from your
food, and impairs protein synthesis which is responsible for many of the body’s vital
processes. Not to mention alcohol impairs your judgement and typically leads to un-
healthy binge eating.
If you are over the legal age to drink alcohol in your country and you have a special
event where you would like to have one to two drinks, this is okay. The important
thing is to be able to stop yourself after the second drink, at the most. However, if you
feel one or two drinks could lead to three or four, it is best to exercise caution and
pass on the alcohol altogether.

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Heart Rate Zones

Our bodies burn fat and calories when our heart rate is increased and you sustain
that heart rate for an extended period of time. However, there are different heart
rate zones and intensities, and these zones have a different effect on your body and
fitness.
This is commonly referred to as the “fat-burning zone”. This

is why LISS is great for burning fat. However, your body is not
LOW being challenged as much in LISS so it is great to do for a short
INTENSITY
period of time, then you should progress to the next level.
Example: Walking / LISS
This will help to improve your overall aerobic fitness, and it is

MEDIUM
great for those working their way up to faster running speeds.
INTENSITY
Example: Jogging / LIMIT
This is commonly referred to as the “calorie-burning zone”.

High intensity workouts will help increase endurance and
your overall fitness level. When doing HIIT, you are alternating
HIGH between both low-medium intensities and high intensity, so
INTENSITY
you get the best of both worlds! Both fat-burning and calorie-
burning.
Example: Running / HIIT
This develops maximum performance and speed, and it should

only be done in short bursts. Sprinting is an extremely effective
EXTREME form of exercising, but it should be done with a trained profes-
INTENSITY sional supervising since there is a higher risk for injury if not
done properly.
Example: Sprinting
Note:
Heart rate zones will vary from each person to the next. The best way to measure your
heart rate zone is to wear a heart rate monitor/watch during your workouts.

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CARDIO
Warmup Options
Each workout should begin with a quick five minute cardio warmup. The function of
a warmup is to raise total body temperature which will prepare you for the follow-
ing vigorous activity, will help to reduce risk of injury, and will help to reduce muscle
soreness.
WARMUP OPTIONS
ANYWHERE HOME OR CONFINED SPACE

Jump Rope Jump Rope
Moderate Running Jog in Place
Jogging Side to Side Jumps
Fast Walking Side to Side Shuffle
Stairmaster Squat Jumps
Stairs Knee Tucks
Cycling Jumping Jacks
Bike Riding
Once your warmup is done, you will be ready to do a light stretch, then go into your
workout!
COMMON
Problem Areas
Every person has certain areas or things about their body they would like to fix. A
healthy diet and exercise will fix a lot of them, but I would like to go over some of the
more common issues and give some insight on how to handle each of the following
problem areas:
• Cellulite • Water weight

• Belly fat and abs • Legs, thighs and hips
• Arms

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Cellulite:
Cellulite is nothing more than fat beneath the skin that appears bumpy because it is
being pushed against connective tissue. Cellulite is a complex problem with multiple
causes. Tweaking one little thing in your daily routine or habits will not likely cure all
of your cellulite woes, but know you are not alone! Cellulite is not directly linked to
weight or size, it is also present in underweight, average, and overweight people. For
some, it is just more visible than for others.
Common causes: Dehydration, poor diet, fad diets, lack of exercise, sitting for
extended periods of time, poor circulation, genetics, hormones, anxiety and stress.
Possible solutions: Healthy dieting with exercise is by far the most long-term,
sustainable solution. Creams and exfoliators that can help to temporarily reduce the
visibility of cellulite do exist, but this is temporary and it can get expensive.
Belly fat and abs:

This is a two part topic. If your body type stores fat in your stomach area (as mine
does) then in order to see your abs, you need to reduce your overall bodyfat
percentage. Remember, Spot Reduction doesn’t exist, so doing sit-ups will not burn
fat from your belly any more than squats will. Anyone can build abs, but will you be
able to see those abs?
Belly fat storage is also directly linked to your diet. So even if you are doing a total
body workout routine, yet you don’t have a healthy and balanced diet, it will be quite
difficult to reduce your belly fat. Abs are absolutely made in the kitchen!
The best way to slim your belly and see those abs are to have a healthy diet, drink
plenty of water (3-4L a day if you are exercising), with a total body workout each
week, and a bit of patience. Belly fat can be extremely stubborn and it takes a lot
of dedication and consistency in your diet, but you will see progress as long as you
don’t give up.

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Arms:
Similar to legs/thighs/hips, Spot Reduction doesn’t exist so doing arm exercises will
not necessarily burn fat from your arms. As you do arm exercises, you will be toning
and sculpting your arm muscles. Once you get your body fat percentage lowered, you
will be able to see that lean, toned muscle which will give you beautifully shaped
arms!
It’s totally okay to have a specific body part in mind that you want to improve; we are
all human! But just remember this will happen naturally and most efficiently through
a total body workout routine and healthy diet. Try not to focus so much on one part
and focus on your entire body being toned and healthy! This is what will give you the
most results, including in your problem areas. Limiting your exercises to only your
problem areas will leave you over-worked and under-rewarded.
Water weight:
If you tend to bloat and hold a lot of water weight, you will want to be sure to pay
special attention to your water intake. The more water you drink, the more water your
body will release and therefore will reduce bloat.
Aim to drink 2-3L of water a day if you are not exercising, and 3-4L of water a day if
you are exercising.
In the beginning, it may be difficult to drink that much water but each day it will get
easier. You also may feel a little more bloated than normal the first week due to all
the extra water intake, but this is because your body is adjusting to the new diet and
activity level changes. After the first week you will notice a significant reduction in
water weight and water retention in your body.
Tip:
Eat foods that are natural diuretics and high in water content like asparagus,
watermelon, celery, cucumber and zucchini. This will help give your body more water
and release more water while retaining the vitamins and nutrients that are in the
foods.

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Legs, thighs & hips:

Remember that Spot Reduction does not exist so you cannot do only leg exercises
and expect to lose weight only on your legs. If you are wanting to lose weight and
gain muscle tone, this will happen naturally through a total body workout. Doing leg
exercises like squats and lunges and the circuits in the FBG will help you to tone your
legs meaning build lean muscle, and burn overall bodyfat at the same time, including
from your legs.
Injuries
If you have a pre-existing injury or get
injured, consult your doctor or physical
Tip:
therapist immediately. They will be able
To prevent injury, always be sure to
to evaluate you in person and provide
do a quick 5 minute warmup, a light
you with exercise substitutions and
stretch, then do a full body stretch
changes that I am not able to provide
after your workout is complete!
you with because I do not know the
details of your medical history. Please
refer to the Medical Disclaimer at
the beginning of the guide for more
information.
Also, be sure to focus on proper

form. Proper form is what will help
you execute each move correctly and
effectively. Refer to the Exercise Guide
for step-by-step instructions on how to
do each exercise properly.

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Training Terms
WHAT IS A CIRCUIT?
A circuit is a completion of a set of You don’t rest in between these

exercises, right after another. For exercises, but once you have finished
example, let’s look at Circuit 1 from all three exercises in Circuit 1, you need
Monday, Weeks 1-2. to rest 30 seconds before you proceed
to Circuit 2. Once you complete Circuit
A circuit of these means you first do 2, you rest for 30 seconds then proceed
20 Lunges, then you immediately do 10 to Circuit 3.
rounds Squats + Lunges, then you do 20
Squat Jumps right after that. Now you Once you finish Circuit 3, you rest for
have completed Circuit 1! 60 seconds, then you repeat this same
cycle for stated number of times. (In
this case, three total times.)
WHAT IS A REPETITION AND A ROUND?
A repetition and a round is the amount

of times you perform the same exercise.
Let’s stick with the same example from
Monday, Weeks 1-2 :
There are 20 repetitions of lunges, 10

rounds of Squat + Lunge (one round is
one squat then one left leg lunge, one
squat, then one right leg lunge, so total
repetitions is actually 40 repetitions),
and 20 repetitions of Squat Jumps.

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WHAT IS A TRANSITION?
A transition signifies doing two differ-

ent exercises within the same exercise.
Sticking with the same example from
Monday, Weeks 1-2 : change from week to week!
Another example of a transition and
Circuit 1: a round can be seen from Circuit 2 of
Squat + Lunge 10 rounds Monday, Weeks 9-10 (pictured above).
The plus sign ( + ) shows this exercise As stated in the notes below the exer-
involves a transition from one exercise cise, one round = two reps per side +
(squat) to another exercise (lunge). The ten second pause.
transition between both exercises
completes one full exercise. As men- This means you would do four total
tioned above, one round is one squat, reps, rotating the weight from left to
then one left leg lunge, another squat, right, left to right, then return to the
then a right leg lunge. Be sure to read middle and pause for ten seconds. This
each circuit carefully as these repeti- is one round. Repeat for a total of five
tions within each transition and round rounds and that’s it!

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BICEP CURL + HAMMER CURL
Starting Position: Hold two dumbbells in your hands down by your sides, with your
palms facing forward.
1. Begin by curling the dumbbells up to shoulder height. Pause for a brief second to
contract your bicep muscles.
2. Return to the starting position but rotate the dumbbells so your palms are facing
into the sides of your body.
3. Proceed to do a hammer curl by curling the dumbbells up to shoulder height.
Pause for a brief second to contract your bicep muscles.
4. Return to the starting position.
5. Repeat for stated number of rounds
Steps 1-4 counts as one round.
• Always keep your elbows tucked to your sides. They should never move forward or
backward. Keep them stationary throughout each movement.

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BICEP CURL + SHOULDER PRESS
Starting Position: Stand with your feet shoulder width apart and hold a dumbbell in
each hand, arms relaxed by your sides.
1. Keep your elbows at your side and begin to curl both arms up to shoulder level.
Be careful not to curl your wrists over - your wrist and arm should be in a straight
line.
2. To transition into a shoulder press, rotate your palms so they are facing away from
your body and simultaneously push the dumbbells up above your head into a
shoulder press.
3. Hold your position for a brief second, return to the ending bicep curl position,
then return to the starting position.

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BICYCLE CRUNCH
Starting Position: Lay on the ground with your upper back flat on the ground and your
arms next to your head.
1. Lift your torso up until your shoulder blades are off the ground, and begin by
bringing your left knee up to your right shoulder. At the same time, pull your left
shoulder up to your right knee. This will help to maximize the crunch.
2. As you proceed with the exercise, your legs should be alternating in a fluid mo-
tion, as if you were riding a bike. Simultaneously, you should be alternating the
crunch between each shoulder.
• It is important not to put your hands behind your head through the exercise. This
can put extra strain on your neck and spine so be sure to place your hands at the
sides of your head, and your elbows flared out, as seen in the picture below.

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BOX JUMP
Starting Position: Stand in front of a bench or stable platform that is at least knee
height.
1. Drop back into a squat position and use your arms for momentum to jump up
onto the platform.
2. As you land on the platform, land in a squat position. Be sure to land softly, with
your legs absorbing the impact.
3. To get down, stand up straight and simply step down.
• When you land in the squat position on top of the platform, try to land in a deep
squat position as much as possible.

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BULGARIAN SQUAT
Starting Position: Stand in front of a bench or stable platform with your body facing
away from the platform. Hold one dumbbell in both hands in front of you.
1. Lift your left leg and place your toe on the platform behind you.
2. Begin by dropping your left knee straight down. Keep your back straight and chest
out, throughout.
3. Stand back up by pushing through your right heel.
• Keep your back straight and chest out through the whole exercise.
• Never let your front knee pass your toes. If it does, then your stance is not wide
enough and you are not dropping your back knee enough.

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BURPEE
Starting Position: Go down into a lower squat position and lean forward so you are on
your toes and shift your weight onto your hands.
1. Begin by simultaneously kicking both legs back into a starting push-up position.
2. After you are in the push-up starting position, immediately jump back to the
starting position, then immediately jump straight up with your hands in the air.
• For beginners, if you cannot kick your feet back just yet into the push-up position,
you are welcome to step back one leg at a time. Just be sure to do this as fast
as possible since this exercise is about speed. After 1-2 weeks, push yourself to
jumping with your feet back and forth instead of stepping.
• If you are having trouble being able to kick your legs back and then jump back to
the starting position, practice by doing Snap Jumps on page 142.

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BURPEE + COMMANDO
2. Transition into a commando position by bringing your arms into a plank position
one by one.
3. Once in a full plank position, immediately bring your arms up one by one back
into a push-up position.
4. From the push-up position, immediately jump back up to the beginning burpee
position and immediately jump straight up with your hands in the air.

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BURPEE + PLANK
2. Transition into a plank by bringing your arms down one by one.
3. Once in a full plank position, hold this position for stated number of seconds.
Once time is complete, bring each arm back up to a push-up position, then imme-
diately jump back to the starting burpee position, then immediately jump straight
up with your hands in the air.
• The movements of this exercise are the same as Burpee + Commandos, except in
this exercise, you hold the plank position for stated number of seconds.

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BURPEE + PUSH-UP
1. Begin by simultaneously kicking both legs back into a push-up position.

2. Do one push-up, then immediately jump back to the beginning burpee position,
then immediately jump straight up with your hands in the air.

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BURPEE + SQUAT
2. After you are in the push-up starting position, immediately jump back to the
starting position, then immediately jump straight up with your hands in the air.
3. Once you land from the jump, land in a squat position and jump back up.

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COMMANDO
Starting Position: Push-up Position
1. Begin by lowering your body from a push-up position into a plank position by low-
ering one arm after another.
2. Once you’re in the plank position, bring yourself back up to a push-up position.
3. Steps 1-2 count as one round.

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COMMANDO + PUSH-UP
Starting Position: Push-up Position
1. Begin by lowering your body from a push-up position into a plank position by low-
ering one arm after another.
2. Once you’re in the plank position, bring yourself back up to a push-up position,
then perform a push-up.
3. Steps 1-2 count as one round.

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CRAB WALK SQUATS
Starting Position: Three Quarter Squat Position
1. From a three quarter squat position, begin by stepping forward with your left leg,
and stay in the squat position.
2. Continue to walk forward one leg at a time while in a squat position throughout.
• Keep your back in a straight line. Don’t let it curl over, and try to squat as low as
possible while still being able to do the crab walk.

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DECLINE PUSH-UP
Starting Position: Kneel on the ground in front of a platform, with your body facing
away from the platform. Step your legs back behind you onto the platform one by
one, and have your hands slightly wider than shoulder width apart.
1. From a decline push-up position, simply perform a push-up by lowering only your
upper body and torso. Be sure to keep your back in a straight line throughout. It
should not curl over or dip under.
2. Push yourself back up to the starting position through your chest muscles and
arms.
• Use your core muscles to help push yourself back up. This is one of my favorite ab
workouts!

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DONKEY KICK
Starting Position: Kneel on the ground with both hands in front of you, slightly wider
than shoulder width apart. Have your left knee on the ground and your right knee
slightly lifted off the ground.
1. Begin by kicking your foot straight up into the air. Keep your foot flexed through-
out.
3. Repeat for stated number of repetitions.
4. Switch sides.

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DUMBBELL ROWS & MOUNTAIN CLIMBERS
Starting Position: Hold two dumbbells in your hands, with your back bent over at a 90
degree angle.
1. Begin by pulling the dumbbells up toward your belly button, and pinch your
shoulder blades together at the peak.
3. Repeat for stated number of repetitions
4. Transition to mountain climbers by getting into a starting push-up position.
5. Immediately pull each knee to your chest one after the other after as quickly as
possible.
6. Continue for stated number of rounds.
Steps 1-5 count as one round.
• You can do the mountain climbers with no dumbbells if you are a beginner, or if
you want to challenge yourself, hold the dumbbells in your hands as you do the
mountain climbers.

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FRONT RAISE + LATERAL RAISE + DUMBBELL PUSH-UP
Starting Position: Hold two dumbbells in your hands, with arms relaxed at your sides
and your chest out.
1. Perform a front raise by raising both dumbbells straight out in front of you until
your arms are parallel to the floor.
3. Perform a lateral raise by bringing both dumbbells out perpendicular to your
body. Your elbows should have a slight bend and your chest should be out.
5. Transition to a push-up by getting into a starting push-up position while still
holding the dumbbells in your hands.
6. Perform a push-up
7. Stand up and return to the starting position.

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GLUTE BRIDGE + SINGLE LEG GLUTE BRIDGE
Starting Position: Lay on the ground with your knees in a 90 degree angle.
1. Begin by lifting your hips off the ground as high as you can.
2. Push through your heels to really target your glutes, pause for a brief second.
3. Return to the starting position and repeat for stated number of repetitions.
4. Transition to a Single Leg Glute Bridge by getting lifting your left leg in the air.
5. Proceed by lifting your hips as high as you can again, supporting yourself on your
right leg and pushing through your right heel.
6. Continue for stated number of repetitions.
7. Repeat Single Leg Glute Bridge on opposite leg.
• In the case where the exercise says: “5 glute bridge + 5 single leg glute bridge,
3 rounds”, you would do: 5 glute bridge, 5 left leg glute bridge, 5 right leg glute
bridge - and repeat 3 times.

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GOOD MORNINGS + WEIGHTED LUNGE
Starting Position: Hold two dumbbells in your hands, arms bent at a 90 degree angle.
1. Begin bending over at your waist, keeping your arms stable throughout. Holding
the weight in your hands at a 90 degree angle is one of the challenges of this exer-
cise.
2. As you bend over, stick your bottom out and keep your legs straight with a slight
bend in the knees.
4. Transition to a lunge with your right leg forward, then do a lunge with your left leg
forward.
Steps 1-5 counts as one round.

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JACK PLANK
Starting Position: Hold yourself in a plank position with your feet slightly wider than
shoulder width apart.
1. Hold the jack plank position for stated amount of time.

2. Your body should be supported by your arms, shoulders, and your feet. Do not let
your back curl over or dip down.
• Keep your core tight throughout and regulate your breathing. Breathe in, then
breathe out and contract your abs. This will help you get the most out of your
plank exercises.

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JUMP ROPE
Starting Position: Stand with feet a few inches apart and hold the ends of the jump
rope in each hand.
1. Jump rope for stated number of repetitions.

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JUMP SQUAT
1. Begin in a three quarter squat position and jump straight up in the air.
2. Land softly back into a squat position.
• As you jump, swing your arms down to the side as you see in the picture. This will
help your momentum. As you land, bring your hands back together either clasped
as in the photo, or with your arms stretched straight out in front of you.

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JUMP TURN
Starting Position: Squat Position
1. Begin by facing one direction in a squat position, then you will do a 180 degree
jump turn in the air, and land facing in the opposite direction. To do this, you will
want to squat back even lower right before you jump so you can push yourself
through the jump.
2. Begin to slightly squat down lower than normal, then jump up as fast as you can
and turn your entire body to land in the opposite direction.
3. Land softly into a squat position, then immediately jump back to face the other
side.
4. Repeat turns for stated number of repetitions
• Use your arms for momentum to swing your body!

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JUMPING LUNGE
Starting Position: Lunge Position
1. Begin in a lunge stance position with your right leg forward, left leg back, and your
arms up and ready to help swing your body into the movement.
2. Jump up with both legs as high and fast as possible, switching the position of both
your legs and your arms.
3. Land softly in a lunge position with your left leg forward and right leg back. Keep
your arms bent at each side as shown in the photos below to ensure you keep
your balance throughouth the exercise.
• Ensure your stance is always wide enough to where your front knee doesn’t pass
your toes.

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JUMPING SPLIT SQUAT + PLATFORM
1. Begin in a three quarter squat position and jump up in the air. While in the air,
bring your feet together so you land with your feet together.
2. Land softly squatting down with your feet together.
3. Continue to jump between the two squat positions for stated number of
repetitions.
• For an extra challenge, use a small platform. In the first squat stance, place your
legs to the sides of the platform, then jump up onto the platform when you bring
your feet together and squat down.

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KNEE PUSH-UPS
Starting Position: Place your hands slightly wider than shoulder width apart, cross
your legs and lean on your knees. Place a yoga mat or cushion under your knees for
comfort.
1. Begin lowering your upper body, keeping your back straight throughout.
2. Do not let your hips dip down or your back curl over. Your body should be in a
straight line throughout.
3. Push your body back up by squeezing your core muscles and pushing through
your chest muscles and arms.

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KNEE TUCK
Starting Position: Squat Position. Hold your hands in front of you with your left arm
resting on top of your right arm.
1. Rapidly dip down into a quarter squat and immediately jump up as high as you
can. Drive your knees up towards your chest as much as possible.
2. When you land, land softly so you absorb the impact.
3. Once you land, immediately jump back up again.

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LATERAL RAISE + LUNGE LATERAL RAISE
Starting Position: Stand with feet shoulder width apart, holding dumbbells in each
hand.
1. Begin by raising your arms out perpendicular from your body, with a slight bend in
your elbows. Keep your chest out.
2. Return to the starting position and transition to a lunge.
3. When in the lunge position, raise your arms out perpendicular from your body
once again, with a slight bend in your elbows. Remember to keep your chest out.

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LAYDOWN PUSH-UPS
Starting Position: Lay on your stomach with both your hands and feet off the ground.
1. In one swift motion, push yourself up into a starting push-up position.

2. Lower yourself slowly back to the starting position.
• Make sure your back is straight throughout. Don’t let your hips droop down when
you lift yourself up, or right before you lay yourself on the ground. The key is
to lower your upper body slowly back to the starting position, and maintain a
straight line.

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LYING LEG RAISES
Starting Position: Lay on your back with your feet slightly raised off the ground. Your
hands can be either underneath you, or flat on the ground next to your sides.
1. Keep your knees and legs as straight as possible, and proceed to bring your legs
straight up in the air.
2. Return to the starting position, but do not let your feet touch the ground.

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Starting Position: Lay on your back with your feet slightly raised off the ground. Your
hands can be either underneath you, or flat on the ground next to your sides.
2. At the peak of the leg raise, thrust your hips straight up in the air and repeat for
stated number of hip thrust repetitions.
3. Return to the starting position, but do not let your feet touch the ground.
4. Repeat for stated number of rounds.

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LYING LEG RAISE + PLATFORM
Starting Position: Lay a bench or platform with your feet slightly raised. Your hands
should be holding onto the bench at each side of your head.
2. Return to the starting position, but do not let your feet rest on the platform.

#ANNAVICTORIA
LEG RAISE + HIP THRUST + PLATFORM
Starting Position: Lay a bench or platform with your feet slightly raised. Your hands
should be holding onto the bench at each side of your head.
2. At the peak of the leg raise, thrust your hips up in the air and twist your torso to
the right.
3. Repeat for stated number of hip thrust repetitions.
4. Return to the starting position, but do not let your feet rest on the platform.

#ANNAVICTORIA
LEFT SIDE PLANK + RIGHT SIDE PLANK
Starting Position: Lay on your left side to prepare yourself to be held up in the plank.
1. Lift your body up by supporting yourself from your left forearm and shoulder to
your feet.
2. Be sure your body is in a straight line and your hips are not dipped down. Your
body should be in a straight line.
3. Repeat on the right side.
• Squeeze your core muscles to support your body while in the plank position.

#ANNAVICTORIA
LUNGE
Starting Position: Stand with feet together on the ground.
1. Proceed to step forward with your right leg and drop your left knee (the back
knee) straight down. Stop until right before your knee touches the ground.
2. Stand up to return to the starting position by pushing through your front heel
3. Repeat with the opposite leg.
4. Repeat for stated number of repetitons.
• Don’t let your front knee pass your front toes. If it does, widen your stance.

#ANNAVICTORIA
LUNGE + ELBOW STEPUP CRUNCH
1. Proceed to step forward with your left leg and drop your right knee (the back
knee) straight down. Stop until right before your knee touches the ground. At the
same time, bring your right arm up to prepare for the elbow crunch.
2. Stand up and bring your right knee straight up to your left elbow.
3. Repeat on the opposite side.
4. Repeat for stated number of repetitons.
Don’t let your front knee pass your front toes. If it does, widen your stance.

#ANNAVICTORIA
MOUNTAIN CLIMBERS
Starting Position: Push-up position.
1. Begin by bringing your right knee up to your chest as quickly as you can. Your back
will naturally bend over slightly, but try to minimize this as much as possible.
2. Do not let your right toe rest on the ground, immediately return your right foot
and simultaneously kick your left knee up to your chest.
3. Keep this movement going throughout for stated number of repetitions. It should
feel as though you are running while leaning on your hands.
• Each time you kick your knee up to your chest, clench your abs!

#ANNAVICTORIA
MOUNTAIN CLIMBERS + COMMANDOS
Starting Position: Push-up Position.
4. Transition into a plank position one arm after the other, then immediately transi-
tion back into a push-up position. (This is a commando.)
5. Repeat commandos for stated number of repetitions.
• Each time you kick your knee up to your chest, squeeze your abs!

#ANNAVICTORIA
MOUNTAIN CLIMBER + PLANK
4. Transition into a plank position one arm after the other.
5. Hold the plank for stated number of seconds.
6. Return to the mountain climber position and repeat for stated number of rounds.

#ANNAVICTORIA
MOUNTAIN CLIMBERS + PUSH-UP
4. Stop the movement so you are in a starting push-up position.
5. Perform a push-up for stated number of repetitions.
Each time you kick your knee up to your chest, squeeze your abs!

#ANNAVICTORIA
MOUNTAIN CLIMBERS + SPIDERMAN MOUNTAIN CLIMBERS
4. Transition to Spiderman Mountain Climbers. The movement is very similar to reg-
ular mountain climbers except instead of bringing your knee into your chest, you
bring your knee to your elbow. For example, when you bring your right knee up,
you bring it to your right elbow. When you bring your left knee up, you bring it to
your left elbow.
Each time you kick your knee up to your chest, squeeze your abs!

#ANNAVICTORIA
ONE ARM DUMBBELL ROW + ONE ARM LATERAL RAISE
Starting Position: Stagger your feet and bend at a 45 degree angle. Keep your back
straight, chest out, and hold a dumbbell in your right arm while your left arm is on
your hip for stability.
1. Begin by pulling the dumbbell up right next to your torso. Keep your elbow tucked,
it should go straight back and not flare out to the side.
2. Then transition into a bent over lateral raise by raising the dumbbell directly out,
perpendicular to your body.
3. Return to the starting position one step at a time.
• When you pull the dumbbell up to your torso, keep your chest out and squeeze
your back muscles. This may sound weird but once you do this with heavy enough
weight, you will know exactly what muscles I’m talking about!

#ANNAVICTORIA
ONE LEGGED PLANK
Starting Position: Lay on the ground with one knee at a 90 degree angle, and the oth-
er leg extended straight out.
1. Begin by lifting your hips straight up. Push through your heel that is on the
ground.
2. Once you are in the upwards position, squeeze your glutes as tight as you can.
3. Return to the starting position, but do not let your bottom touch the ground.
Squeeze your ab muscles to help pull your hips up!

#ANNAVICTORIA
ONE LEGGED STANDUP
Starting Position: Sit on a bench with dumbbells in each hand.
1. Begin by lifting your right leg in the air, and proceed to stand using only your left
leg.
2. Keep your right leg up in the air throughout, and sit back down. Try to sit as slowly
as possible.
• Step up by pushing through your heel, not your toes. Keep your chest out
throughout.

#ANNAVICTORIA
OPPOSITE ARM + LEG REACH
Starting Position: Lay on the ground with your hands together on your chest.
1. Begin by pulling your entire torso straight up and swing your left leg up. Simulta-
neously bring your right arm up to touch your left toe.
3. Repeat with the opposite arm and leg.

#ANNAVICTORIA
PLANK
Starting Position: Lie on the ground on your tummy.
1. Begin by lifting your body up through your toes and forearms.

2. Your elbows should be directly under your shoulders, and your hands clasped
over the other, right under your nose.
3. The key is to keep your body in a straight line. Do not let your shoulder blades
pinch together, or your hips drop below, or your back curl over.
4. Hold for stated number of seconds.
• To get the most out of the plank, breathe in a controlled manner, and when you
exhale, squeeze your abs as hard as you can. When you inhale, relax, then exhale
and squeeze your abs as hard as you can once again. Count your breaths each
time you inhale and exhale. Every odd number, inhale. Every even number, exhale
and squeeze!

#ANNAVICTORIA
PLANK JUMPS
Starting Position: Plank position.

4. Maintain the plank position, but jump with your feet out a little wider than shoul-
der width apart.
5. Immediately jump back to the plank position.

#ANNAVICTORIA
PLANK + LAYDOWN PUSH-UP
Starting Position: Lie on the ground on your tummy.

4. Transition to a starting push-up position by lifting yourself up one arm at a time.
5. Proceed with a laydown push-up by slowly lowering yourself to the ground, then
resting on your abdomen for a split second, then immediately lifting yourself back
to a push-up position.
6. Repeat Laydown Push-ups for stated number of repetitions.

#ANNAVICTORIA
POP SQUAT
Starting Position: Three-quarter squat position
1. Begin by lowering yourself in a squat position, and then jumping straight up.
2. Land softly on your toes, then immediately jump back into a squat position.
3. This should be a rapid movement between squatting down and jumping up on
your toes as quickly as possible.
• Squat back like you are sitting in a chair, and don’t let your knees pass your toes.

#ANNAVICTORIA
PUSH-UP
Starting Position:
1. Begin lowering your upper body, keeping your back straight throughout.
2. Do not let your hips dip down or your back curl over. Your body should be in a
straight line throughout.
3. Push your body back up by squeezing your core muscles and pushing through
your chest muscles and arms.

#ANNAVICTORIA
REACH PLANK
1. From a plank position, simply lift your right arm out straight in front of you.
2. You will need to slightly shift your weight to the left side of your body.
4. Repeat on opposite side.

#ANNAVICTORIA
RENEGADE ROWS
Starting Position: Hold two dumbbells in your hands in a push-up position, with
hands slightly wider than shoulder width apart.
1. Begin by shifting your weight to the right side of your body and lift your left arm
up to your chest, holding the dumbbell.
• Keep your feet slightly wider than shoulder width apart to increase your balance.
The more narrow your feet, the more difficult the exercise is.

#ANNAVICTORIA
RENEGADE ROWS + MOUNTAIN CLIMBERS
Starting Position: Hold two dumbbells in your hands in a push-up position, with
hands slightly wider than shoulder width apart.
1. Begin by shifting your weight to the right side of your body and lift your left arm
up to your chest, holding the dumbbell.
4. After you have done the renegade rows on each side, perform mountain climbers
with the dumbbells in your hands (not shown in the picture), for stated number of
repetitions.
Keep your feet slightly wider than shoulder width apart to increase your balance
while doing the renegade rows. The more narrow your feet, the more difficult the
exercise is.
If your dumbbells are round and will not be stable through the exercise, place the
dumbbells on the edge of a yoga mat or similar surface that will keep the dumbbells
from rolling during the exercise.

#ANNAVICTORIA
REVERSE SIT-UP
Starting Position: Lay on your back with your shoulder blades slightly lifted off the
ground and your feet slightly off the ground. Place your arms out at the side of your
head, not behind your head as this can cause spinal and neck pain.
1. Begin by raising both your torso and legs together at the same time and crunch
your abdominal muscles at the peak.
2. Return to the starting position. Do not let your back lay flat on the ground and do
not let your feet touch the ground.
3. Repeat for stated number of reptitions.

#ANNAVICTORIA
Starting Position: Kneel on your hands and knees, with your hands slightly wider than
1. Begin by raising your left knee slightly off the ground, then rotate it slightly
forward
2. Swing your knee in a full circle, and be sure to open your hip to maximize the
circle.
3. Continue to rotate your knee until you have completed a full circle.
• At the peak of the circle (when your glutes are the most squeezed) squeeze them
as tight as you can.

#ANNAVICTORIA
RUSSIAN TWISTS
Starting Position: Sit on the ground with your knees bent at a 90 degree angle, and
hold on dumbbell in both hands. Then, cross your legs and raise them off the ground,
and lean back at a 45 degree angle.
1. Begin to rotate the dumbbell to each side, left and right.

2. Squeeze your oblique muscles throughout.

#ANNAVICTORIA
Starting Position: Sit on the ground with your knees bent at a 90 degree angle, and
clasp your hands together as though you are holding a dumbbell (but you don’t need
a dumbbell for this exercise) Lean back at a 45 degree angle and raise your legs off
the ground.
1. Begin by rotating your hands to the right side and simultaenously raise your right
knee up, as you would in a bicycle crunch.
2. Immediately rotate your hands to the opposite side, and switch legs. Now your
right leg should be straight and slightly raised off the ground, and your left knee
up.
3. Then, transition into an elbow crunch by bringing your elbows up. Continue the
alternating of your legs (this remains the same throughout the exercise, you only
change the movement of your arms.) Your left elbow should be brought up to your
right knee.
4. Switch sides so now your right arm is up to your left knee.

#ANNAVICTORIA
SHOULDER PRESS + ARNOLD PRESS
Starting Position: Stand with feet shoulder width apart and dumbbells in each hand.
Arms should be up at a 90 degree angle.
1. Begin by pushing the weight straight up until they almost touch, right over your
head.
2. Return to the starting position except as you are returning, rotate your wrists to
now be facing your body.
3. Perform an Arnold Press by pushing the weights straight up, but rotating your
wrists back to be facing away from your body.
Steps 1-3 count as one round

#ANNAVICTORIA
SIDE LEG LIFT
Starting Position: Get on your hands and knees, with your hands slightly wider than
1. Begin by lifting your left knee off the ground. Your left leg should be in a 90 de-
gree angle.
2. Proceed to lift your left leg straight up towards the sky.
3. At the peak, pause for a brief second and squeeze your glutes.
4. Return to the starting position, but do not let your knee rest on the ground.
5. Repeat for stated number of reptitions on the left side..
• When you are raising your leg, think of raising your knee as high as you can, but
be sure to maintain the 90 degree angle in your leg. This helps you to raise your
leg higher and squeeze your glutes even more.

#ANNAVICTORIA
SIDE PLANK DIP
Starting Position: Lay on your right side and place your arm right under your shoulder
to get ready to lift your body up.
1. Lift your body straight up, supporting your weight with your right arm and your
feet. Your body should be in a straight line.
2. Begin to dip your body down, and stop right before your right hip touches the
ground.
3. Return to the starting side plank position.
• As you return to the starting position, use your oblique and abdominal muscles to
help pull you back up.

#ANNAVICTORIA
SIDE TO SIDE BENCH JUMPS
Starting Position: Stand to one side of a platform or bench with your hands placed
firmly at each side of the platform.
1. Begin by jumping directly over the platform to the opposite side, supporting your
body weight with your arms throughout.
2. Land softly on your toes, with your feet and knees together.
3. Immediately jump back to the opposite side. The jumps should be constant with-
out interruption.
• Keep your back as straight as possible throughout.

#ANNAVICTORIA
Starting Position: Three Quarter Squat Position.
1. Begin by lowering into a squat position. Keep your chest out, back straight, and
don’t let your knees pass your toes.
2. Prepare to jump to the left side by pushing off your heels. Jump to the left and
land softly in a squat position.
3. Immediately jump back up to the right.
5. Transition to a push-up position.
6. Do a push-up by lowering your upper body, then push yourself back up using your
chest and arm muscles.

#ANNAVICTORIA
SINGLE LEG GLUTE BRIDGE
Starting Position: Lay on the ground with one knee at a 90 degree angle and the other
leg extended straight out.
1. Begin by lifting your hips straight up. Push through your heel that is on the
ground.
2. Once you are in the upwards position, squeeze your glutes as tight as you can.
3. Return to the starting position, but do not let your bottom touch the ground.
• Squeeze your ab muscles to help pull your hips up!

#ANNAVICTORIA
SINGLE LEG LOWERING
Starting Position: Lay on the ground with your arms by your side and your legs to-
gether and slightly lifted off the ground.
1. Begin by lifting your right leg up to a 90 degree angle while keeping your left leg
down low and still slightly off the ground.
2. Once your right leg is straight up, lift your left leg up.
3. Once both legs are up and together, return only your right leg back down. Keep
your left leg up.
4. Then, return your left leg back down so both feet are together and slightly off the
ground.

#ANNAVICTORIA
SINGLE LEG ROMANIAN DEADLIFT
Starting Position: Stand with your feet shoulder width apart, chest out, and hold a
dumbbell in your left hand.
1. Begin by bending over at your waist, holding the dumbbell in your hand. Keep it
close to your body and right below your shoulder. Do not let it swing around, it
should be a controlled motion.
2. In the same movement as when you bend your back over, lift your right leg be-
hind you. Be sure to keep your balance and lift it only as high as your balance will
allow.
5. Repeat on the opposite side. This time, hold the dumbbell in your right hand and
as you bend over, lift your left leg back.
• As you bend over, be sure to keep your back in a straight line and chest out.

#ANNAVICTORIA
SITTING KNEE JUMP + SQUAT
Starting Position: Kneel on the ground with your bottom resting on your heels.
1. Begin by sitting back into your heels so you can spring yourself up.
2. In a swift motion, jump up from the sitting position into a squat position.
3. Step back down to the kneeling position.

#ANNAVICTORIA
SITTING KNEE JUMP + SQUAT + BOX JUMP
Starting Position: Kneel on the ground with your bottom resting on your heels.
1. Begin by sitting back into your heels so you can spring yourself up.
2. In a swift motion, jump up from the sitting position into a squat position.
3. From a squat position, immediately jump up onto the platform.
4. To step down, stand straight up and step down one foot at a time.
• This is an advanced move. If you cannot perform this exercise, the alternative
would be a Squat Jump + Box Jump.

#ANNAVICTORIA
SIT-UP KNEE GRAB
Starting Position: Lay on the ground with your hands clasped at your chest and your
feet resting on the ground.
1. Begin by pulling both your knees and your torso up. They should come together
as much as possible, and lightly wrap your hands around your knees. At the peak,
pause for a brief second to contract your abdominal muscles and exhale.
2. Return to the starting Sit-up Knee Grab position.
3. Repeat for stated number of repititions.

#ANNAVICTORIA
SNAP JUMP
Starting Position: Squat down, supporting your weight on your toes and hands.
1. Begin by immediately jumping out into a push-up position.

2. Once your are stable, immediately jump back to the starting position.
• These are good for practicing burpees if you have trouble jumping back and forth
from the push-up position.

#ANNAVICTORIA
SPIDERMAN MOUNTAIN CLIMBERS
1. Begin by bringing your right knee up to your right elbow as quickly as you can.
Your back will naturally bend over slightly, but try to minimize this as much as
possible.
and simultaneously bring your left knee up to your left elbow.

#ANNAVICTORIA
SPIDERMAN PUSH-UP
1. Begin by lowering yourself into a push-up position while simultaneously bringing

your left knee up to your left elbow. You will be supporting your weight with your
hands and your right foot.
2. Return to the starting position by pushing yourself up through your arms and
chest muscles.
3. Repeat on the opposite side. Lower yourself into a push-up position while simul-
taneously bringing your right knee up to your right elbow. You will be supporting
your weight with your hands and your left foot.

#ANNAVICTORIA
SQUAT
Starting Position: Stand with feet shoulder width apart and arms relaxed at your
sides.
1. Begin by lowering your body by bending your knees. Sit back as though you are
sitting back into a chair. This will help to ensure your back stays straight and your
knees do not pass your toes.
2. As you stand back up, push through your heels.

#ANNAVICTORIA
SQUAT + LUNGE
1. Begin by performing a squat. Remember to squat back like you are sitting in a
chair, keep your chest out and back straight.
2. Stand back up to the starting position.
3. Then, perform a lunge by stepping forward with your right leg and drop your left
knee (the back knee) straight down. Stop until right before your knee touches the
ground.
4. Stand up to return to the starting position by pushing through your front heel.
5. Repeat on opposite side by beginning with a squat, then lunging with the opposite
leg.

#ANNAVICTORIA
Starting Position: Stand with feet shoulder width apart and a dumbbell in each hand,
arms rested at your sides. Stick your chest out.
1. Begin by performing a weighted squat. As you sit back (as though you are sitting
in a chair) keep your chest out and simply drop the dumbbell to each side of your
body.
2. Stand up by pushing through your heels then immediately bring the dumbbells up
to your shoulders with your palms facing each other.
3. Perform a shoulder press by pushing the dumbbells straight up above your head.
4. Return the dumbbells first to the previous position where they are held up at your
shoulders, then bring them back down to your sides.

#ANNAVICTORIA
Starting Position: Stand with feet shoulder width apart, arms resting at your sides
holding a dumbbell in each hand. Stick your chest out.
1. Begin by performing a weighted squat. As you sit back (as though you were sitting
down in a chair) keep your chest out and your arms (with dumbbells in each hand)
down at your sides.
2. Stand up by pushing through your heels, then transition to a stiff leg deadlift.
3. To perform a stiff leg deadlift, you bend over at your waist and keep your back
completely straight. Also keep your knees straight with a slight bend. To achieve
this without arching your back or bending your knees too much, simply push your
bottom straight back.
4. As you stand, pull through your glutes and push through your heels.
• When you perform the stiff leg deadlift, keep the dumbbells as close to your body
as possible (without hitting your shins).

#ANNAVICTORIA
SQUAT + WEIGHTED SWING
Starting Position: Stand with feet shoulder width apart, holding the end of a
dumbbell with both hands and arms resting in front of you.
1. Begin by squatting down as if you are sitting in a chair, holding the end of the
dumbbell with both hands. Keep your back in a straight line and your chest out
2. While maintaining a three quarter squat position, swing the dumbbell straight up
until your arms and the dumbbell are parallel to the floor.
3. Lower the dumbbell back down while you maintain the squat position.
4. Continue to swing the dumbbell up and down for stated number of repititions.
5. Return to the starting position by standing up.
6. Squat back down to repeat for stated number of rounds.
• Each time you swing the dumbbell up and down, contract your abdominal
muscles.

#ANNAVICTORIA
SQUAT PULSE + SQUAT JUMP
Starting Position: Three-quarter squat position.
1. Begin by lowering yourself into a squat position, as low as you can go.
2. Begin to pulse by slightly raising your body by pushing through your heels, but do
not stand all the way up. A pulse should be a small movement up and down. You
should maintain the squat position throughout the pulses.
3. Pulse for stated number of reptitions, then immediately jump from a three quar-
ter squat position up, then land softly back into a squat.
• Sit back into the squat like you are sitting in a chair. This will help you to keep
your back straight and chest out throughout.

#ANNAVICTORIA
STABLE SQUAT + STEP BACK
Starting Position: Three-quarter squat position
1. From a three quarter squat position, simply step back with your left foot. You
should remain in the squat position throughout.
2. Return your left foot to be back in a normal squatting position, then step back
with your right foot.
• These are similar to Crab Walks except you do not walk forward or backward, you
simply step back one foot, then return to the starting position.

#ANNAVICTORIA
STEP UP + KICK BACK
Starting Position: Stand in front of a bench or platform.
1. Begin by stepping with your left foot onto the platform. Keep your hands on your
hips for stability.
2. Step up onto the platform and simultaneously kick your right foot back.
3. Step down after the kick.
• You can complete all repetitions on the left side, then switch to the right side, OR
you can alternate throughout and do left, right, left, right. Which ever is better for
you, just make sure you complete all the repetitions on each side.

#ANNAVICTORIA
STIFF LEG SIT-UP
Starting Position: Lay on the ground with your feet together and your hands clasped
at your chest.
1. Begin by sitting directly up and reaching to your toes. Your legs should be stiff
throughout so do not bend your knees.

#ANNAVICTORIA
STIFF LEG SIT-UPS + ALTERNATING REACH
Starting Position: Lay on the ground with your feet together and your hands clasped
at your chest.
1. Begin by sitting directly up and reaching to the right side of your feet. Your legs
should be stiff throughout so do not bend your knees.
3. Sit back up and reach to the left side.

#ANNAVICTORIA
Starting Position: Stand with feet wider than shoulder width apart and your toes
pointed out. Hold a dumbbell in each hand with your arms resting in front of you.
1. Begin by squatting down into a sumo squat position, holding the dumbbells in
your hands. Keep your back straight and chest out.
2. Stand up and immediately transition the dumbbells up to your shoulders.
3. Perform a shoulder press by pushing the weight straight up in the air while main-
taining the sumo squat position.
4. Return the weight to the shoulder level position, then return them to the starting
position.
• When you stand up, do not lock your knees all the way. They should have a slight
bend.

#ANNAVICTORIA
SUMO SQUAT
pointed out. Your hands can be either clasped at your chest, or your arms can be
stretched out in front of you, parallel to the ground.
• Do not lock your knees when you are standing, there should be a slight bend.

#ANNAVICTORIA
SUMO SQUAT + DUMBBELL ROTATION
Starting Position: Stand with feet wider than shoulder width apart and the end of a
dumbbell held with both hands. Your toes should be pointed out.
1. Begin by squatting down with the dumbbell in between both hands. Keep your
back in a straight line and your chest out. Squat down as though you are sitting in
a chair.
2. While maintaining a three quarter squat position, swing the dumbbell straight up
until your arms and the dumbbell are parallel to the floor.
3. Proceed to rotate the dumbbell as far left as you can, then as far right as you can.
• Each time you swing the left and right, contract your abdominal muscles.

#ANNAVICTORIA
SUPERMAN
Starting Position: Lay on your stomach with both your arms and legs stretched out.
1. Begin by raising your arms, legs, and chest at the same time off the ground. Hold
this pose for 2 seconds. You should be looking straight down. Do not lift your head
up as this can cause neck and spinal pain.
2. Slowly begin to lower your arms, legs, and chest back to the starting position rest-
ing on the ground.
During the peak of the exercise when your arms and legs are lifted, you should focus
on squeezing your glutes and abdominal muscles.

#ANNAVICTORIA
1. From a plank position, begin to shift your weight to the right side and dip your
right hip towards the ground.
2. Immediately swing your body back up and then shift your weight to the left side,
and dip your left hip towards the ground.
• Your back should be in as straight of a line as possible given the movement. Try
not to let it curve as you dip from side to side. Use your abdominal muscles to
keep your body in a straight line throughout.

#ANNAVICTORIA
THREE WAY LEG RAISE
Starting Position: Lay on the ground with your arms by your side and your feet
stretched out. Lift your feet to be slightly off the ground. You can also place your
hands under your lower back if this helps.
This is a three way movement: Center - Left - Right
1. First, begin by lifting your legs straight up until they are perpendicular to the floor.
2. Drop your legs straight down so your body is in a straight line. Do not let your feet
touch the ground.
4. Second, from the starting position with your legs straight up in the air, drop your
legs down to the left. Keep your upper body and torso stable, only your legs
should move to the left.
6. Third, from the starting position with your legs straight up in the air, drop your
legs down to the right. Keep your upper body and torso stable, only your legs
should move to the right.

#ANNAVICTORIA
THREE WAY REACH
Starting Position: Lay on your back with your legs at a 90 degree angle, arms relaxed
by your sides.
This is a three part exercise.
1. First, crunch up by sliding your palms up your thighs to the top of your knees.
3. Then, immediately transition to sliding your palms through your thighs.
5. Then, immediately transition to crunching to each side and tapping your feet on
each side. When you crunch to the left, tap your left hand to your left foot. When
you crunch to the right, tap your right hand to your right foot. Alternate through-
out.

#ANNAVICTORIA
TOE REACH
Starting Position: Lay on your back with your arms stretched back above your head,
your feet and legs raised in the air, perpendicular from your body.
1. Begin by swinging your arms and torso up. Reach towards your toes as high as you
can.
2. Return to the starting position. Keep your feet up in the air throughout.
• When you return to the starting position, inhale in a controlled manner. This will
help to maximize the crunch when you exhale at the top.

#ANNAVICTORIA
TRICEP DIP
Starting Position: Stand with a bench or platform right behind you and a lower plat-
form in front of you. Grasp the edge of the bench or platform behind you and stretch
your feet out in front of you, resting your heels on the lower platform. Your back
should be positioned a few inches away from the bench to make room for when you
dip down.
1. Begin lowering your body until your upper arms form a 90 degree angle. Keep your
chest out and back straight.
2. Return back up to the starting position by pushing with your arms and tricep
muscles. Keep your chest out.

#ANNAVICTORIA
TWO ARM OVERHEAD TRICEP EXTENSION
Starting Position: Stand with feet shoulder width apart. Hold a dumbbell in between
both hands and raise it directly over your head. Keep your chest out.
1. Begin by lowering the dumbbell directly behind your head until your upper and
lower arms are at a 90 degree angle.
2. Stop once your upper arms are parallel to the ground, or when you feel the pull
on your tricep muscles.
3. Return to the starting position by pulling up with your tricep muscles.

#ANNAVICTORIA
V-UP
Starting Position: Lay on the ground with your arms stretched above you and your
feet resting on the ground together.
1. Begin by raising your torso off the ground and swinging your arms up over your
head to reach your toes.
2. Simultaneously bring your legs up so your hands can reach up to your toes.
3. Crunch your abs at the peak of this movement.

#ANNAVICTORIA
WALKOUT PUSH-UP
Starting Position: Stand with your feet together, hands relaxed by your side and your
chest out.
1. Begin by bending at your waist and keep your knees as straight as possible. Pro-
ceed to walk out on your hands until you are in a push-up position. Your hands
should be wider than shoulder width apart.
2. When you are in the push-up position, be sure your back is in a straight line with
the rest of your body. Your hips should not be dipped down or your back curled
over.
3. Perform a push-up by lowering your arms until your chest almost touches the
ground.
4. Push yourself back up using your arms and chest muscles.
5. Proceed to walk back up by pushing through your hands. Keep your knees as
straight as possible throughout, and bend at the waist until you can raise your
torso to stand up compeltely.

#ANNAVICTORIA
Starting Position: Stand with your feet together, hands relaxed by your side and your
chest out.
1. Begin by bending at your waist and keep your knees as straight as possible. Pro-
ceed to walk out on your hands until you are in a push-up position. Your hands
should be wider than shoulder width apart.
2. When you are in the push-up position, be sure your back is in a straight line with
the rest of your body. Your hips should not be dipped down or your back curled
over.
3. Perform a push-up by lowering your arms until your chest almost touches the
ground.
4. Push yourself back up by pushing through your arms and chest muscles.
5. Transition to a commando by lowering your self to a plank position one arm at a
time.
6. Once in a plank position, immediately transition back to a push-up position.
7. Walk back up by pushing through your hands. Keep your knees as straight as pos-
sible throughout.
(PHOTOS ON NEXT PAGE)

#ANNAVICTORIA

#ANNAVICTORIA
WEIGHTED BENT LEG V-UP
Starting Position: Lay on the ground with your arms stretched above you holding a
dumbbell. Your legs should be stretched out as well and slightly lifted off the ground.
1. Begin by lifting your shoulder blades off the ground and swinging the dumbbell
up over your head.
2. Simultaneously pull your knees up to your chest.
3. Your arms should meet with your knees. Crunch your abdominal muscles at the
peak and exhale.

#ANNAVICTORIA
WEIGHTED BICYCLE CRUNCHES
Starting Position: Lay on your back, arms bent, a dumbbell in each hand resting on
your chest.
1. Lift your torso up off the ground and bring your left knee up, and your right hand
to your knee, while holding a dumbbell.
2. Then, alternate your arms and legs. Straighten your left leg, returning it to the
starting position but slightly off the ground, and simultaneously bring your right
knee up to your left arm, which is holding the dumbbell.
3. As you proceed with the exercise your legs should be alternating in fluid motion
as if you were riding a bicycle, and your arms should be alternating in sync with
the leg motion, always bringing the knee of one leg up to the hand and dumbbell
of the opposite side.

#ANNAVICTORIA
WEIGHTED GLUTE BRIDGE
Starting Position: Lay on the ground with your knees in a 90 degree angle, holding a
dumbbell on your lower abdomen or pelvis.
1. Begin by lifting your hips off the ground as high as you can, holding the dumbbell
in the same spot throughout.
3. Return to the starting position but do not let your bottom touch the ground.
• When your hips are raised at the peak, hold for 2-3 seconds if you really want to
target your glutes.

#ANNAVICTORIA
WEIGHTED GLUTE BRIDGE + PLATFORM
Starting Position: Lean against a platform with your shoulder blades at the base of
the platform. Hold a dumbbell on your lower abdomen or pelvis.
target your glutes.

#ANNAVICTORIA
WEIGHTED GLUTE BRIDGE + SINGLE LEG GLUTE BRIDGE + PLATFORM
Starting Position: Lean against a platform with your shoulder blades at the base of
the platform. Hold a dumbbell on your lower abdomen or pelvis.
target your glutes.

#ANNAVICTORIA
WEIGHTED GLUTE BRIDGE + SINGLE LEG GLUTE BRIDGE
Starting Position: Lay on the ground with your knees in a 90 degree angle.
1. Begin by lifting your hips off the ground as high as you can.
3. Return to the starting position and repeat for stated number of repetitions.
4. Transition to a Single Leg Glute Bridge by extending and lifting up your left leg.
5. Proceed by lifting your hips up as high as you can once again, supporting yourself
on your right leg and pushing with your right heel.
7. Repeat Single Leg Glute Bridge on opposite leg.
• In the case where the exercise says: “5 glute bridge + 5 single leg glute bridge,
3 rounds”, You would do 5 glute bridge, 5 left leg glute bridge, 5 right leg glute
bridge, and repeat 3 times.

#ANNAVICTORIA
WEIGHTED LUNGE
Starting Position: Stand with feet together on the ground and holding a dumbbell in
each hand with arms relaxed by your sides.
1. Proceed to step forward with your right leg and drop your left knee (the back
knee) straight down. Stop until right before your knee touches the ground. Keep
your chest out.
2. Return to starting position: Stand up by pushing with the heel of the foot in front

#ANNAVICTORIA
WEIGHTED LUNGE + SHOULDER PRESS
Starting Position: Stand with feet together on the ground and holding a dumbbell in
each hand with arms relaxed by your sides.
1. Step forward with your right leg and drop your left knee (the back leg) down until
it almost touches the ground. Keep your chest out.
2. Return to starting position: Stand up by pushing with the heel of the foot in front.
4. Transition to a shoulder press by bringing the dumbbells up to shoulder level,
then immediately push them up above your head.
5. Return the dumbbells to shoulder level, then to the starting position with arms
relaxed by your sides.

#ANNAVICTORIA
WEIGHTED SIDE LEG LIFTS
Starting Position: Get down on your hands and knees with your hands slightly wider
than shoulder width apart. Place a dumbbell behind your left knee.
1. Begin by lifting your left knee off the ground. Your left leg should be in a 90 de-
gree angle.
2. Proceed to lift your left leg straight up towards the sky, holding the dumbbell be-
hind your knee throughout.
3. At the peak, pause for a brief second and squeeze your glutes.
4. Return to the starting position, but do not let your knee rest on the ground.
5. Repeat for stated number of reptitions on the left side..
• When you are raising your leg, think of raising your knee as high as you can, but
be sure to maintain the 90 degree angle in your leg. This helps me to raise my leg
higher and squeeze my glutes even more.

#ANNAVICTORIA
WEIGHTED SIDE TOE REACH
Starting Position: Lay on your back with your arms stretched above your head and
your feet raised in the air, perpendicular to your body. Hold a dumbbell in both
hands.
1. Begin by swinging your arms and torso up. Reach to the right of your toes as high
as you can.
3. Repeat on the opposite side. Reach to the left of your toes as high as you can.

#ANNAVICTORIA
WEIGHTED SQUAT
Starting Position: Stand with feet shoulder width apart and hold a dumbbell in each
hand, with arms relaxed at your sides.

#ANNAVICTORIA
WEIGHTED STEP UP + KICK BACK
Starting Position: Stand in front of a bench or platform holding a dumbbell in each

hand.
1. Begin by stepping with your right foot onto the platform.

2. Step up onto the platform and simultaneously kick your left foot back. Hold the
dumbbells in your hands throughout.
3. Step down after the kick.
• You can complete all repetitions on the left side, then switch to the right side, OR
you can alternate throughout and do left, right, left, right. Which ever is better for
you, just make sure you complete all the repetitions on each side.

#ANNAVICTORIA
WEIGHTED STIFF LEG ALTERNATING SIT-UPS
Starting Position: Lay on the ground with your feet together and your hands holding a
dumbbell at your chest.
1. Begin by sitting directly up and reaching to the right side of your feet, holding the
dumbbell. Your legs should be stiff throughout so do not bend your knees.
3. Sit back up and reach with the dumbbell to the left side.
4. Return to the starting position and repeat on the right side.

#ANNAVICTORIA
WEIGHTED STIFF LEG DECLINE SIT-UP
Starting Position: Lay on the ground with your feet resting on a platform in front of
you. Hold a dumbbell with both hands, resting on your chest.
1. Begin by lifting your torso off the ground and bringing the dumbbell to your toes.
Your legs should remain stable throughout.
2. When the dumbbell is at your toes, squeeze your abdominal muscles and exhale.
3. Return to the starting position and inhale.

#ANNAVICTORIA
WEIGHTED STIFF LEG SIT-UPS
Starting Position: Lay on the ground with your feet together and your hands together
holding a dumbbell at your chest.
1. Begin by lifting your torso off the ground and bringing the dumbbell to your toes.
Your legs should remain stable throughout.
2. When the dumbbell is at your toes, squeeze your abdominal muscles and exhale.

#ANNAVICTORIA
WEIGHTED SUMO SQUAT
pointed out. Hold one end of a dumbbell with both hands.
1. As you lower your body by bending your knees, squat back as though you are

#ANNAVICTORIA
Starting Position: Lay on your back with your knees bent at a 90 degree angle and a
dumbbell in both hands, resting it on your chest.
This is a three-part exercise.
1. First, crunch up by sliding the dumbbell along your thighs to the top of your knees
3. Transition to sliding the dumbbell between your thighs.
5. Then, immediately transition to crunching the dumbbell to each side of your feet.
When you crunch to the left, reach the dumbbell towards your left heel. When
you crunch to the right, reach the dumbbell towards your right heel. Alternate
throughout.

#ANNAVICTORIA
WEIGHTED TOE REACH
Starting Position: Lay on your back with your arms stretched back above your head
and your feet raised in the air perpendicular to your body. Hold a dumbbell in your
hands.
1. Swing your arms and torso up, and reach as high as you can toward your toes.

#ANNAVICTORIA
WEIGHTED V-UP
Starting Position: Lay on your back with your arms stretched back above your head, a
dumbbell held with both hands, feet together and raised slightly off the ground.
1. Raise your torso off the ground at the same time you raise your legs, swinging up
your arms and hands with the dumbells reaching toward your toes.

#ANNAVICTORIA
Starting Position: Lay on your back with your arms stretched back above your head, a
dumbbell held with both hands, feet together and raised slightly off the ground.
1. Raise your torso off the ground at the same time you raise your legs, swinging up
your arms and hands with the dumbbell reaching toward your toes.
3. Return to the starting position and transition to a Bent Leg V-Up.
4. Begin by lifting your shoulder blades off the ground and swinging the dumbbell
up over your head.
5. Simultaneously pull your knees up to your chest.
6. Your arms should meet with your knees. Crunch your abdominal muscles at the
peak and exhale.


Fit Body Training Guide

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Fit Body Training Guide

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Legal & Medical Disclaimer

Artwork Illustrations Copyright © 2015 by Shuttershock

Book Design and Production by Stefan Anderson

Written by Anna Victoria, NASM Certified Personal Trainer

Copyright © 2015 Anna Victoria. All rights reserved.

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This is not a program that is going to make you

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Now, I know better. I now know what a profound

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IN ORDER TO FAIRLY EVALUATE YOUR PROGRESS

Here are a few tips for taking your Accountability Photos:

• Wear the same sports bra/crop top and

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Last Resort Method

I have one other requirement for

TAG @ANNAVICTORIA and #ANNAVICTORIA

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Fit Body Training Guide WEEKLY STRUCTURE

Your workout weeks are broken down into:

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Toning and Strength Training: High Intensity Training:

Cardiovascular & Ab Training Stretching

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

STRENGTH TONING STRENGTH TONING STRENGTH TONING

HI-INTENSITY HI-INTENSITY HI-INTENSITY

CARDIO CARDIO CARDIO

STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING

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Strength Training Circuits

CIRCUIT 1 CIRCUIT 2 CIRCUIT 3

EXERCISE 1 EXERCISE 1 EXERCISE 1

REST 30 seconds REST 30 seconds REST 60 seconds

REPEAT FOR 3 ROUNDS TOTAL

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• STAGE 1: Weeks 1-4 HIGH INTENSITY INCREASED INTENSITY

At the beginning of each stage,

movements in order to achieve

Did you know?

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Different Forms Of Cardio

STAGE 1 STAGE 2 STAGE 3

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Long Distance Cardio:

Another common form of cardiovascular

Did You Know?

Cardio burns calories during

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what you will need

YOGA MAT JUMP ROPE

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DAILY FBG JOURNAL

Anxious Nervous Discouraged Overwhelmed Sad

Today, I: One thing I did today that made me proud:

Worked One thing I will do better tomorrow:

Additional thoughts on the day:

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The Training Guide

1. Glute Bridge + Single Leg Glute Bridge

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