Вы находитесь на странице: 1из 54

437 FITNESS PLAN

By Gabby Scheyen x 437 SWIMWEAR

8-WEEK WORKOUT GUIDE


big booty // slim waist
TABLE OF CONTENTS

ABOUT THE AUTHORS.................................................................................. 3

ABOUT THE PLAN........................................................................................ 4

NUTRITION GUIDANCE................................................................................. 5

FOOD LIST..................................................................................................... 6

GABBY’S F.A.Q............................................................................................. 7

GABBY’S TIPS.............................................................................................. 9

437 FITNESS
BEFORE AND AFTER....................................................................................10

PLAN BREAKDOWN.....................................................................................11

WORKOUT SCHEDULE................................................................................12

PHASE 1.......................................................................................................13

PHASE 2.......................................................................................................14

ABS...............................................................................................................15

EXERCISE GLOSSARY..................................................................................16

DISCLAIMER.................................................................................................53

Copyright © 437 FITNESS 2017


2
ABOUT THE AUTHORS
GABBY SCHEYEN

Known as @gabbyscheyen on Instagram, I am 21 years old and I have tried nearly every
diet and cardio routine around. At one point, I used to be a “cardio bunny”. I was “skinny-
fat”, unhappy, and eating 500-800 calories a day. Once I started eating again and realized
how delicious food was, I adopted some unhealthy eating habits. I could easily put down
7000 calories in an hour. Afterwards, I would feel horrible and depressed for days. Even
now I sometimes eat when I’m not hungry. I eat when I’m stressed. I eat when I’m bored.
That is why I understand when girls tell me that they struggle too. That is part of my
motivation for being so open about my struggles on Instagram.

The thing that has helped me find happiness and love for myself is weightlifting. Seeing
my body change and get stronger is so addicting. Now when I do binge, I find it much
easier to recover knowing that I can use that energy from the food I ate for tomorrow’s
workout. The reason I wanted to create this plan is to help girls who may be in similar
situations that I have been in. I know how hard life can be, so I’m hoping this plan can
make it a little bit easier for every one of you to reach your goals.

437 SWIMWEAR

437 SWIMWEAR was created by two best friends, Hyla Nayeri and Adrien Bettio, who
wanted to make simple and flattering swimwear accessible to all girls regardless of where
they live and their budget. The brand is inspired by the creators’ time spent living in
Europe where they cultivated their love of exploring and discovering the continent’s most
pristine beaches and secluded swimming spots. The founders believe that the ideal day
consists of salty hair, sun kissed skin, and crystal waters - all while wearing the perfect
bathing suit. 437 SWIMWEAR strives to produce simple, minimalistic, and universally
flattering designs which showcase a woman’s body in the best possible way. The line is
perfect for the carefree, confident girl who loves minimalistic style.

We have partnered with Gabby with the goal of providing a fitness plan that can help
every girl feel like the most confident and healthy version of herself. We believe strongly
in self-love and think that the most beautiful girls have the confidence and warmth that
come from treating their bodies with care.

Copyright © 437 FITNESS 2017


3
ABOUT THE PLAN
WHO IS THIS PLAN FOR?

This plan can be done no matter what level of fitness you are currently at.
If you are an advanced lifter, challenge yourself with heavy weights. If you are
new to lifting, you can use lighter weights while working on form and building
strength.

HOW WAS THIS PLAN DEVELOPED?

This plan was developed completely from Gabby’s own knowledge. She has
been lifting weights for almost 4 years and is constantly learning new things.
Gabby never goes into the gym without a plan. After creating and trying
various workout guides, Gabby has taken her favorite effective exercises and
created a plan that would get her excited to go to the gym.

HOW DOES THIS PLAN WORK?

When Gabby is developing workout plans for herself, she plans to do them
for 4-6 weeks at a time before changing up her routine. Gabby does change
a few things here and there in her plans as she does them, but she generally
keeps to the established routine. When creating this plan Gabby wanted to
provide something that was challenging and would help you see results, but
also is manageable for beginners or extremely busy people (ex. students!).
Gabby has broken the plan into two phases. Each phase will take 4 weeks to
complete and are explained in the “Plan Breakdown” section.

Copyright © 437 FITNESS 2017


4
NUTRITION GUIDANCE
LETTER FROM GABBY

As you have probably heard many times before, diet is KEY to seeing progress
in the gym. You may be tempted to cut down on calories, but if you are doing
these workouts and pushing yourself, you will actually need to EAT MORE! Yes
you heard me.

To put this into perspective, I used to eat under 1000 calories a day, and now
I eat over 2000 in order to maintain my muscle mass. Muscle burns more
calories than fat, meaning the more muscle mass you have on your body, the
more calories you need just to function. Lifting weights doesn’t only make you
look great, but it means you get to eat a lot more food. Best of both worlds!

On the next page, I have included a list of my top protein, fat, and
carbohydrate sources. This list is my personal suggestions. I am in no way
saying that you have to eat everything on this list. This list is NOT extensive,
and there are many other healthy options out there. I am a strong advocate for
balance. I do not believe in restricting yourself at all. If you want that cookie,
you eat that cookie! Just don’t eat the whole box. Learning balance is a life
changer let me tell you.

Have fun with your food! If I’ve learned anything, it’s that I need to enjoy my
meals to enjoy fitness. Instead of drinking a boring protein shake, make a
protein smoothie bowl and top it with delicious things like peanut butter,
nuts, fruits, coconut, hemp seeds, etc. Instead of eating plain vegetables and
chicken, make a stir fry with delicious spices. Eating healthy does not have to
be boring. There are tons of recipes out there. Don’t be afraid to try new things
and be creative!

-Gabby

Copyright © 437 FITNESS 2017


5
FOOD LIST
PROTEIN
Chicken breast
Turkey
Steak
Tuna
Beef jerky
Salmon or white fish
Eggs and egg whites
Protein powder (limit to 1 scoop a day)
Protein bars (limit to 1 a day)
Greek yogurt
Cottage cheese
Tofu/meat replacements

FATS
Coconut oil
Extra virgin olive oil
Eggs
Natural peanut butter (my life source. Not the processed sugary crap aka Kraft)
Other natural nut butters (cashew, almond, pecans etc.)
Nuts and seeds (walnuts, almonds, hemp seeds, chia seeds etc.)
Omega 3 supplement (fish oil)
Avocado
Cheese
Dark chocolate

CARBS
Vegetables
Leafy greens (kale, spinach etc.)
Fruits
Oats
Pasta
Rice (I like basmati)
Wraps
Quinoa (also has 8g protein per 1 cup!)
Potatoes (I like sweet potato best)
Whole wheat bread/english muffins (I like gluten free or Ezekiel)
Cream of wheat or cream of rice
Beans
Copyright © 437 FITNESS 2017
6
GABBY’S F.A.Q.
HOW CAN I GET ABS?
There are a few different things that go into achieving visible abs. First I want
you to really think about WHY abs are so important to you… As a female
it is quite challenging to get abs because we NEED body fat to function.
Depending on how you approach it, it can actually be dangerous to get to the
body fat percentage that you need to have visible abs. You need to lose fat
through a calorie deficit in order to see abs. Genetics also play a role in your
ab definition. Some people’s abs show through more easily while they are at a
healthy body fat percentage, while others need to achieve a very low body fat
percentage in order to see their abs. Although having abs may be your ideal
body, I personally suggest you do not focus all your energy on improving one
specific body part and look at your health and physique from a more holistic
perspective.

HOW CAN I GROW MY GLUTES WITHOUT GAINING WEIGHT?


You can’t, at least not very quickly or easily. In order to build muscle you need to be
in a caloric surplus. This means, you need to eat extra calories in order to feed your
muscles and allow them to repair and grow. But do not be deterred by this. I am the
heaviest weight I have ever been, but I feel like I look the best I ever have.

HOW DO I AVOID GETTING BULKY?


If you are female, and you are not on steroids, you will not get bulky! It is
physically impossible for females to grow insane amounts of muscle. We do
not have the levels of testosterone to get “bulky” like boys do. Girls, when you
start lifting you will get “toned” meaning you will have muscles and look hot.

SHOULD I BULK OR CUT FIRST?


Bulk! If you try to lose fat without building any muscle, you won’t have any
muscle underneath to show through when you lose weight. I don’t like to
strictly label my “bulking” and “cutting” phases. I like to “bulk” basically
constantly unless I’m going on vacation - then I do a little cut.

Copyright © 437 FITNESS 2017


7
GABBY’S F.A.Q. continued
HOW MUCH CARDIO SHOULD I DO?
In a perfect world, none. It really depends on your goals. If fat loss is your main
goal and you’re not looking to put on much muscle, you can do a few cardio
sessions a week. Cardio is very good for you, I don’t want to deter anyone
from it, but from personal experience, intense cardio prevents me from having
good workouts. The only cardio I do during the fall, spring, and winter is
walking ten minutes to class.

IS CARDIO OR WEIGHTLIFTING BETTER FOR WEIGHT LOSS?


Weightlifting hands down. Not necessarily for lowering the number on the
scale, but if you want to look and feel your best, weightlifting is the way to
go. Muscle burns more calories than fat to just exist. If you have more muscle
on your body, you’ll burn more calories throughout the day. Weightlifting also
allows you to alter your proportions. Those fit girls you see on Instagram, with
the small waists and big booty’s didn’t get those curves from walking on a
treadmill. They did it through LIFTING HEAVY.

WHAT DO I DO IN 8 WEEKS WHEN I’M DONE THIS PLAN?


There are a few options here. I recommend using your new found confidence
and knowledge to start building your own plan. Watch videos on YouTube
and Instagram and change out a few exercises from this plan to create a new
one for yourself. Find which exercises work for you and don’t be afraid to try
something new! If you’re still nervous about the gym, by all means continue
this plan for a few more weeks! Just don’t get stuck doing the same thing over
and over. Change up the rep counts or the order of the exercises.

Copyright © 437 FITNESS 2017


8
GABBY’S TIPS

Light weight is okay! Never be embarrassed by how much weight you use.
As long as you are using correct form and squeezing until it hurts, you will see
progress. If you do not ever try to increase the weight you are using, however,
your progress will eventually stop.

Constant tension on a muscle is paramount to muscle growth. Too many


people are under the impression that moving weight will build muscle. In
reality, you need to concentrate on feeling every repetition in the targeted
muscle. If your muscles don’t hurt, you won’t see results.

Record the weight you use each workout so you can aim to use a heavier
weight next time.

If you can do 12-15 reps easily for two sets, up the weight in order to
challenge yourself.

If you get to the suggested 10, 12, or 15 reps, and you can still do another
rep, always do it. There is no harm in grinding out a few extra reps!

If you’re having trouble feeling the workout in your glutes, use a resistance
band or the abductor machine to fire up your glutes before leg day.

Rest for 60-120 seconds between sets. If you need more time to recover and
perform the exercise- take more time.

Perform movements slow and controlled. There is no benefit to rushing


through a workout. Really focus on going slow and feeling the movement.

Copyright © 437 FITNESS 2017


9
BEFORE AND AFTER
TAKE REGULAR PHOTOS
Take them as often as you like! Be sure to set a weekly reminder on your
phone so you remember to take photos. You can use one of many free apps
available online to store all your photos in one place. Progress may not be
obvious from week to week, but when comparing the start of the program to
the end, you will be sure to see results!

CAPTURE MANY DIFFERENT ANGLES


Take front, side, and back view shots, but don’t be afraid to take more photos
where you are doing different poses/flexing/relaxed so you have more material
to look at when referencing your progress.

SEND US YOUR PHOTOS


We would love to see your progress. Tag us and use #437FP and
#gabbygains on Instagram to show us your results. You may get reposted!

GABBY’S BEFORE AND AFTER PHOTOS

Copyright © 437 FITNESS 2017


10
PLAN BREAKDOWN
PHASE 1: WEEKS 1-4

MUSCLE ACTIVATION & PROPER FORM

The goal of weeks 1-4 is muscle activation and learning proper form. Instead
of focusing on how much weight you are using, focus on squeezing and
engaging the muscle you are targeting. Proper form is key to preventing injury
and making maximum muscle gains. If You are new to lifting weights, watch
videos on how to do the workouts before going into the gym and using heavy
weights.

PHASE 2: WEEKS 5-8

INCREASED INTENSITY & GLUTE GROWTH

After completing Phase 1, it’s time to up the intensity. What’s different in this
phase? There will be a day specifically focusing on your booty! You will now be
training 4 days a week instead of 3. Supersets (SS) will also be added in this
phase. “Superset” means you do two workouts back to back and then rest
after you’ve done the two movements.

Copyright © 437 FITNESS 2017


11
WORKOUT SCHEDULE
PHASE 1

Day 1: Legs (hamstrings, glutes, quads)


Day 2: Rest
Day 3: Push (shoulders, chest, triceps)
Day 4: Rest
Day 5: Pull (back, biceps)
Day 6: Active day
Day 7: Rest

PHASE 2

Day 1: Legs (hamstrings, glutes, quads)


Day 2: Rest
Day 3: Push (shoulders, chest, triceps)
Day 4: Glutes
Day 5: Rest
Day 6: Pull (back, biceps)
Day 7: Rest

This plan is completely customizable depending on your schedule. You can


plan your workouts around your class and work schedule. For example, if you
are extra busy on day 5, make that your rest day instead of day 3. Do not feel
compelled to stick to this exact schedule. Make these 3 workouts work for
you. On the “active day” do something that gets you moving like a yoga class,
HIIT, or some light cardio. Refer to the following two pages for the exercises
to be performed each day of the plan. Before performing any of the exercises,
reference the Exercise Glossary which has descriptions and pictures of Gabby
performing each movement.

Copyright © 437 FITNESS 2017


12
PHASE 1
LEGS (HAMSTRINGS, QUADS, GLUTES) Sets x Reps

Squats 3 x 8-10
Walking Lunges 3 x 15/leg
Deadlifts (Sumo/Conventional) 3 x 10
Leg Extensions 3 x 10
Glute Hamstring Raise (on back extension) 3 x 15

PUSH (SHOULDERS, CHEST, TRICEPS)

Dumbbell Bench Press 3 x 10


Dumbbell Overhead Press 3 x 8-10
Upright Row 3 x 15
L-Raises 3 x 15
Dumbbell Kickbacks 3 x 12-15/arm
Triceps Cable Pushdown 3 x 10-15

PULL (BACK, BICEPS)

Rack Pulls 3 x 10
Close Grip Lat Pulldown 3 x 10-12
One-Arm Dumbbell Row 3 x 10
Straight Arm Pulldown 3 x 12
Alternating Dumbbell Bicep Curl 3 x 12

Copyright © 437 FITNESS 2017


13
PHASE 2
LEGS I (HAMSTRINGS, QUADS, GLUTES) Sets x Reps
Squats 4 x 10
Good Mornings 3 x 15
Dumbbell Straight Leg Deadlifts 3 x 15
Pulsing Smith Machine Lunges 3 x 10/leg
Glute Hamstring Raise (on back extension) 3 x 10

PUSH (SHOULDERS, CHEST, TRICEPS)


Alternating Dumbbell Arnold Press 3 x 10/arm
Machine Chest Fly 3 x 10
Dumbbell Lateral Raise - SS Front Raise 3 x 10/each
Cable Upright Row 3 x 10/each
Dumbbell Overhead Extension 3 x 10-12
Triceps Cable Pushdown 3 x 10/arm

PULL (BACK, BICEPS)


Assisted Pull Ups 3 x 10
Barbell Row 3 x 10
Close Grip Seated Cable Row 3 x 10-12
Wide Grip Lat Pulldown 3 x 10-12
Barbell Bicep Curl 3 x 10
Alternating Dumbbell Bicep Curls 3 x 12-15

LEGS II (GLUTES)
Deadlifts 4 x 10
Glute Bridges 3 x 10
Bulgarian Split Squat - SS Bench Step Ups 3 x 12/leg
Cable Pull Through - SS Cable Pause Squat 3 x 15
Abductor 3 x 15 + 10 pulses
Copyright © 437 FITNESS 2017
14
ABS
TIGHT TUMMY CIRCUIT 1 Sets x Reps

Cable Crunches 3 x 12-15


Hanging Leg Raises OR Roman Chair Leg Raises 3 x 12-15
Mountain Climbers 3 x 12-15

TIGHT TUMMY CIRCUIT 2

Plank 30-60 seconds


Decline Crunches 3 x 12-15
Russian Twists 3 x 12-15

INSTRUCTIONS

Above are two quick ab workouts that can be done after a workout or on a rest
day. You can do 0, 1, or both of these workouts throughout the week, the decision
is yours!

Copyright © 437 FITNESS 2017


15
EXERCISE GLOSSARY

Copyright © 437 FITNESS 2017


16
squats
Stand with toes pointed slightly out, push knees apart, keep chest up, keep back
neutral, brace your core, remember to breathe, squeeze glutes at top.

Copyright © 437 FITNESS 2017


17
walking lunges
Place the barbell on your back, take the required number of steps per leg. Squeeze
your glutes as you push of the ground with each step.

Copyright © 437 FITNESS 2017


18
sumo deadlifts
Keep back straight, grip bar at shoulder width apart, do not sit back too far, push
the floor away with your heels, keep the bar close to your body (should scrape
shins), squeeze your glutes at the top, lower the bar with control, reset and lift
again.

Copyright © 437 FITNESS 2017


19
straight-leg deadlifts
Hold a dumbbell in each hand. Keep feet at shoulder width apart, keep your back
straight, and hinge forwards at the hips. Feel the stretch in your hamstrings and do
not lock out at the top. You can either keep the tension in your hamstrings or stand
straight up and squeeze your glutes at the top.

Copyright © 437 FITNESS 2017


20
leg extensions
Keep your chest up and your bum planted. Use only your quad muscles to
complete this movement. If you are ever confused about how to use a new
machine, view the instructions on the machine for extra help.

Copyright © 437 FITNESS 2017


21
glute hamstring raise
Using the back extension machine, either hold a weight or use no weight, and
extend while squeezing your glutes. Do not hyper-extend your back, keep it straight
and keep your core tight. Pause for 2-3 seconds at the top.

Copyright © 437 FITNESS 2017


22
dumbbell bench press
Lay flat on a bench, you can have a slight arch in your back, but keep your upper
back pressed onto the bench and keep your bum planted on the bench at all times.
Raise two dumbbells straight up over your chest and bring the dumbbells down
until your elbows are perpendicular to the floor.

Copyright © 437 FITNESS 2017


23
dumbbell overhead press
Adjust a bench to the seated position, press back against the bench and lift one
dumbbell on either side of your head. You do not need to bring the dumbbells all
the way down, you can bring them down far enough that your elbows are at a 90°
angle.

Copyright © 437 FITNESS 2017


24
upright row
Using a barbell, hold bar at shoulder width apart and drag bar up your body until it
is at chest height. Use your shoulders to pull the bar up, not your biceps.

Copyright © 437 FITNESS 2017


25
L-raises
Start with a dumbbell in each hand, palms facing towards your body. Raise one arm
to the front while raising the other to the side, lower the weights and switch. This
creates an L shape with your arms.

Copyright © 437 FITNESS 2017


26
dumbbell kickbacks
Using a bench or a weight rack for support, lean forward and place one hand on
the support. With the other hand, hold a dumbbell and bend only at the elbow.
Keep your elbow tight against your body and really squeeze your triceps when you
push the dumbbell backwards.

Copyright © 437 FITNESS 2017


27
triceps cable pushdown
Place the cable at a high level and use a bar or rope attachment for this movement.
Keep chest pushed forwards, back straight, and elbows pressed to your sides.
Your elbows should be stationary with only your lower arms moving.

Copyright © 437 FITNESS 2017


28
rack pulls
This is basically a deadlift but from an elevated position. Set up a power rack so the
safety bars are just above or at your knees. Place a barbell across the safety bars
and add weight as needed. Pull the bar up with your back and really squeeze your
back muscles at the top. If you struggle with grip strength, try chalk.

Copyright © 437 FITNESS 2017


29
close grip lat pulldown
Use the close grip attachment for this movement. Using your back, pull the bar
down as you squeeze your shoulder blades together. Continue until your chest
nearly touches the close grip attachment.

Copyright © 437 FITNESS 2017


30
one-arm dumbbell row
Place one knee on a flat bench or set up as demonstrated in the photos with a
sturdy object for support. Hold a dumbbell in the opposite hand. Bend over and
use your free hand for support. Using your back, pull the dumbbell up beside your
body until your elbow is a 90° and lower it down again until your arm is extended.

Copyright © 437 FITNESS 2017


31
straight arm pulldown
Use a high cable machine with a bar or rope attachment. Grip the bar with straight
arms that are raised above your head. Pull the weight down, keeping your arms
straight. You will be bending over forwards slightly. Make sure your are pulling the
weight with your back and not your triceps.

Copyright © 437 FITNESS 2017


32
alternating dumbbell bicep curls
Keep your chest up and open, do not roll your shoulders forward. Slowly curl the
dumbbells up one at a time and maintain control as you lower them down. You
should only be bending at the elbows. Try to only engage your biceps and not use
your whole body for this movement.

Copyright © 437 FITNESS 2017


33
good mornings
Keep feet at shoulder width apart, keep back straight, and hinge forwards at the
hips. Feel the stretch in your hamstrings and do not lock out at the top. Keep the
tension in your hamstrings.

Note: Add a resistance band around thighs for added tension.

Copyright © 437 FITNESS 2017


34
pulsing smith machine lunges
Stand in a deep lunge position with the smith machine bar on your back. Only
use your front leg to push off the ground, keep your back foot lightly touching the
ground and try not to engage it at all. Do not stand all the way up, but rather half
way and pulse for the required number of reps.

Copyright © 437 FITNESS 2017


35
dumbbell arnold press
Sit on a bench and hold a dumbbell in each hand in front of your chest with your
palms facing towards you. One at a time, push the dumbbell up over your head and
turn your palm to face forwards. Return to the starting position and then repeat the
movement with the other side.

Copyright © 437 FITNESS 2017


36
machine chest fly
You will need either a chest fly machine or a cable machine with two handle
attachments. Face away from the machine and hold a handle in each hand. Bring
your arms together with your palms facing each other. Use your chest as much as
possible for this instead of your arms.

Copyright © 437 FITNESS 2017


37
dumbbell lateral raises
Hold a dumbbell in each hand with palms facing towards your body. With slightly
bent elbows, lift the dumbbells up until you arms are parallel to the floor. Pause for a
second at the top before returning the dumbbells to your side with control.

Copyright © 437 FITNESS 2017


38
dumbell front raise
Stand up straight and hold a dumbbell in each hand. With a slight bend in your
elbow, lift the dumbbell to the front with the palms of your hands facing down.
Continue to lift up until you arm is slightly above parallel to the floor. Pause for a
second at the top before lowering the dumbbell back down and repeating the
movement with the other arm.

Copyright © 437 FITNESS 2017


39
cable upright row
Grasp a straight bar or rope cable attachment that is attached to a low pulley with
your palms facing your body. Stand with your back straight and arms extended with
a slight bend. Use your shoulders to lift the cable bar or rope up towards your chin,
keeping it close to your body as you do so.

Copyright © 437 FITNESS 2017


40
dumbbell overhead extension
Raise dumbbell overhead with your arms straight. Bend at the elbows and lower
dumbbell behind your head until you reach 90° and feel a stretch in your triceps.

Copyright © 437 FITNESS 2017


41
assisted pull ups
Using the assisted pull up machine, perform required pull up repetitions. Make sure
you are challenging yourself and using your back muscles to pull, not your arms.

Copyright © 437 FITNESS 2017


42
barbell row
Grip the barbell at shoulder width apart and bend over at a 45° angle. Using your
back, pull the bar towards your body, bringing your elbows up past your abdomen.

Copyright © 437 FITNESS 2017


43
close grip seated cable row
Using the seated row machine, pull the cable towards your stomach. Do not lean
backwards when doing this, pull your elbows past your abdomen, and release
slowly.

Copyright © 437 FITNESS 2017


44
wide grip lat pulldown
Use the seated lat pull down machine. Grasp the bar with a wide grip, lean back
slightly, and pull the bar down until it is close to your chest. Be sure to engage your
back, do not pull the weight with your arms.

Copyright © 437 FITNESS 2017


45
barbell bicep curl
Slowly curl the barbell up towards your chest, pause at the top, and then maintain
control as you lower down. Keep your body still while performing the movement.
You do not want to be using your entire body to curl the bar, just your biceps. Keep
your elbows at your side and your chest up throughout the entire movement.

Copyright © 437 FITNESS 2017


46
glute bridge
It is recommended to use a barbell pad, a towel, or a mat for this movement in
order to protect your hips. Place a barbell across your hips and thrust the bar
upwards. Squeeze your glutes at the top and hold the last rep for as long as you
can.

Note: can be performed from a bench or the ground.

Copyright © 437 FITNESS 2017


47
bulgarian split squats
Hold a dumbbell in each hand. Place one foot on a bench and take a step forward
with the other foot. Even though these are called “split squats” they are a lunge
movement. Lower your body until your rear knee nearly touches the floor and your
front thigh is parallel to the ground.

Copyright © 437 FITNESS 2017


48
bench step ups
Hold dumbbells in your hand OR a barbell on your back. Step up onto a bench or
box with one foot at a time for the allotted number of reps and then do the other
leg.

Copyright © 437 FITNESS 2017


49
cable pull through
Use the low cable with a rope attachment and face away from the cable machine.
Bring the rope through your legs and squeeze your glutes at the top. This is the
same movement of the hip thrust, but performed with the cable.

Copyright © 437 FITNESS 2017


50
cable pause squat
Stand with your feet pointed slightly out and placed wider than shoulder-width
apart. Hold cables with arms outstretched in front of you. Slowly squat, bending
your knees. Keep your chest up, contract your glutes and press through your heels
as you return to the starting position.

Copyright © 437 FITNESS 2017


51
abductor
Depending on personal preference, you can either sit back against the chair or
sit at the front the seat. Slowly press against the machine with your legs to move
them away from each other. Keep the tension in your glutes the whole time and do
not bring your legs completely to a stop in the middle. This is a burnout so if it is
possible for you to exceed the required pulse repetitions, do it. Attempt to continue
until failure on each set.

Copyright © 437 FITNESS 2017


52
DISCLAIMER

It is strongly advised that you consult with your doctor before


beginning this workout plan. Not all exercises are suitable
for individuals of all health and fitness levels. This program
was intended to be used by healthy individuals at varying
levels of fitness. Gabby Scheyen has no medical experience
or qualifications and cannot determine which exercises or
workouts are appropriate for each individual performing
them. This program is intended for educational purposes and
should not be used as a substitute for qualified medical advice.
Users should be aware that if they are using any exercise or
workout plan, there is a possibility of physical injury. You are
agreeing to engage in this exercise plan at your own risk, and
Gabby Scheyen and 437 SWIMWEAR cannot be held liable
for any injury that is incurred as a result of this plan. You agree
that you are using this plan at your own risk and assume all
risk of injury to yourself and agree to release and discharge
Gabby Scheyen and 437 SWIMWEAR from any and all
claims known or unknown, arising out of Gabby’s negligence.

Copyright © 437 FITNESS 2017


53
THANK YOU

Thank you so much for purchasing and reading this ebook.


Now that you have taken the initiative to improve your
health and fitness, the following weeks are going to be very
exciting. Track your journey and find support and motivation
in the fitness community by following @437FITNESS
@gabbyscheyen and @437SWIMWEAR. Use the hashtags
#437FP and #gabbygains to share your progress. Gabby
will be available via Instagram for questions and motivation.

As a special thank you to each person who bought


the ebook, 437 SWIMWEAR would like to give a 10%
coupon that can be used on anything on their website.
Enter “437FP” at checkout to receive your discount!

WWW.437SWIMWEAR.COM
@437SWIMWEAR
@437FITNESS
@GABBYSCHEYEN

A special thank you to our photographers!


All photos - Zach, @viewsfromzach
Title Page - @street.visual

Copyright © 437 FITNESS 2017


54