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train l i k e m e 2 1 D A Y

C H A L L E N G E
H O M E
W O R K O U T
G U I D E

B O D I E S B Y R A C H E L . C O M . A U
DISCLAIMER
This guide has been by written by Rachel Dillon, Founder & Director of Bodies by
Rachel [Global Fitness Pty Ltd]. Qualifications: Cert III & IV in Fitness, Accredited
Certificate of Nutrition. [ABN 57 611 288 834] © Rachel Dillon 2018. All rights reserved.
No part of this publication may be reproduced, stored, or transmitted, in any form
or by any means, electronic, mechanical, photocopying, recording and/or otherwise
without the prior written permission of the author.

This guide is not intended as medical advice and should not be relied on as such.
This guide has not been personalised to suit an individual’s specific nutrient
requirements, deficiencies or any other medical conditions. It is the individual’s
personal responsibility to consult with a professionally accredited physician prior
to the utilisation of any of the information contained in this guide. The information
contained in this book should be considered only as a guideline to a healthier lifestyle.
Appropriate professional health advice should always be sought by the individual
before partaking in the use of any information or material from this book.
1. IF YOU DO NOT ALREADY, PLEASE PURCHASE THE
Before you start
FOLLOWING PIECES OF EQUIPMENT Dumbbells,
Booty Bands, Exercise Ball, Resistance Band and Ankle
Weights. You can purchase our BBR booty band set here:
bit.ly/BBRBOOTYBANDS

2. I RECOMMEND YOU DOWNLOAD AN INTERVAL TIMER ON


YOUR PHONE FOR HIIT DAYS! I use an app called ‘SIIT’,
it’s free and really easy to use!

3.
PLEASE DOWNLOAD A PHOTO COLLAGE APP to compare
your start images with your final!

4.
JOIN THE ‘BODIES BY RACHEL PERSONAL TRAINING
FORUM” on Facebook. We have built an amazing
community with thousands of girls. The forum is
a great place for discussion topics and questions. bit.ly/
JOINBBRSQUAD

5.
PLEASE FOLLOW THE ‘BODIES BY RACHEL’ VIMEO
ACCONT BIT.LY/ BBREXERCISEDEMOS as this is where all
video demonstrations of each exercise can be found.
You will easily be able to find the workouts by clicking the
link below your workout.

6.
WE WOULD LOVE TO FOLLOW YOUR JOURNEY so please
tag us on Instagram and Facebook #bodiesbyrachel
#teambbr #BBR @racheljdillon @bodiesbyrachel

7. WE ARE HERE TO SUPPORT AND GUIDE YOU


THROUGHOUT THIS CHALLENGE so if you have any
questions you can email transform@bodiesbyrachel.com.au
DUMBBELLS
BOOTY BANDS
Purchase here:
h t t p : // b i t . l y/ B B R B O OT Y B A N D S

Equipment
you’ll need
EXERCISE BALL

R E S I S TA N C E BAND

ANKLE WEIGHTS
REFERENCE
TA B L E
SET
NUMBERS These numbers and letters represent which exercises go together in any one
(A1, A2, A3 set. For example, A1, A2 and A3 should be completed together before resting.
ETC.)

How many times you are to complete the exercises. For example, set A (A1, A2
SETS + A3) should each be completed the specified amount of times through (e.g
four) before moving onto set B (B1, B2 + B3.)

The amount of times you complete each specific exercise. For example, you
REPS
are asked to do 15 squats and 20 romanian deadlifts.

The length of time you perform as many reps of an exercise as you can. For
TIME example, 30 seconds of squats. You do as many reps of squats as possible in
30 seconds.

The speed of the movement. For example, 4020. The first number (as in
4020) is the amount of time you should take to perform the eccentric portion,
or, the lowering of the weight or exercise. The third number (as in 4020)
TEMPO is the amount of time you should take to perform the concentric portion
or the raising of the exercise or weight. The second number (as in 4020) is
the amount of time to hold the weight/pause/ pulse at the bottom of the
exercise. The fourth number (as in 4020) is the amount of time to hold the
weight/pause at the top of the exercise.

Each workout video is demonstrated on the BBR Vimeo Workout Library.


HASHTAG Simply use the search bar and enter the exercise hashtag listed to view the
video. You can access the videos here: http://bit.ly/BBREXERCISEDEMOS.

Abbreviations
BB Barbell EB Exercise Ball
DB Dumbbell E/W Each Way
KB Kettlebell E/L Each Leg
RB Resistance Band E/A Each Arm
DS D
 rop Set (Start with a heavy weight, do as many reps as you can. Next set, choose a lighter
weight and do as many reps as you can, repeating for the specified amount of sets.)
TRAIN train
like me
LIKE ME
EVER WANTED TO HAVE YOUR CAKE AND EAT IT TOO?
WELL THIS TIME YOU CAN! WE ALL WANT THE VERY BEST
GLUTES, THE TIGHTEST WAIST AND THE LEANEST BODY,
SO I DECIDED TO CREATE SOMETHING SPECIAL FOR YOU
TO SHARE MY FAVORITE WORKOUTS FROM EACH OF MY 3
CHALLENGES: BBR BOOTY, BIKINI AND SHRED.

I chose to do this for a few reasons. Firstly, some of you want


to get a real taste for the challenge so you can decide which
best suits you to join for the next 6 weeks. Secondly (for those
who are like me and genuinely cannot choose between
the challenges), it gives you an opportunity to try the best
bits from all 3 Challenges! I have taken my favorite sessions
from each team and combined them in to 3 weeks of killer
workouts. You’ll get a week of glute growing heaven, a week
of waist cinching and a week of full body shredding. It
doesn't get much better than that!

1. B U I L D A B O O T Y !

!
 CULPT YOUR PHYSIQUE
2. S

3. T I M E TO S H R E D !
STEP 1:
WHY BUILD A BOOTY & WHAT ARE WE FOCUSING ON!
Why might you try TEAM BOOTY? Booty is for those of you who are looking to grow and sculpt your
glutes, as well as leaning out your legs and reducing overall body fat. This week is for girls who love
to lift and who really want to get that peach popping.

WHY I LOVE THIS PROGRAM! WHY THIS STYLE OF TRAINING?


In today’s society everything you see is glute The methods used in the booty programs
related; Wednesdays are dedicated to the are my trialled and tested methods to grow
“hump”, every rap song mentions the mighty the glutes. I know from firsthand experience
peach and tights are now being made solely that this works. The workouts in this program
to flatter our booty. It isn’t hard to see that include both purely weighted sessions
as women, when it comes to the gym and and HIIT.
physique goals, our focus is on having nice
round glutes and lean legs. This program is 90 Weight training is essential for muscle growth.
percent glute focused, so if this appeals to you, It increases the metabolism and is amazing for
then you’ve found your challenge! I personally hormone health.
love this program as it focuses on my favorite
body part, with lots of variety. You have heavier Full body HIIT is also included to ensure you
lifts, then you may have plyo days and lower stay lean whilst obtaining growth in the glutes.
body HIIT or sculpting and isolation days and This type of training elevates your heart rate
full leg days. quickly and then keeps your heart rate up,
allowing you to burn more fat in less time.
WEEK 1 WORKOUT SPLIT HIIT increases the body’s need for oxygen
The split for the “BOOTY” component of this during the training and thus creates an oxygen
plan focuses on growing your glutes and shortage, causing your body to ask for more
leaning out your legs. The glutes can and during your recovery. This after burn effect is
should be targeted 3-4 times a week for referred to as Excess Post-Exercise Oxygen
optimal growth. This first week gives you 4 Consumption (EPOC) and is the reason why
weighted lower body sessions, one day of intense exercise will help burn more fat and
HIIT and Core, an upper body day and a rest calories than regular training does.
day. This split is perfect for glute growth and
fat burning!
WHY GLUTE ACTIVATION?
The holy grail of glute activation would
definitely be the booty band! As many of you
know, booty bands are my absolute favourite
way to activate my glutes prior to a booty or
leg session and they are equally as fantastic
for keeping tension on your glutes during the
session itself.

Before a leg day, I always suggest that my BBR


girls “activate” or fire up their glutes, the reason
for this is that in order to grow your glutes,
they need to be “switched” on.

Most people cannot develop their glutes


effectively because they cannot activate or
“fire” their glutes correctly during their training
sessions. What this means is that instead
of your glutes doing the work in your lower
body sessions, the other parts of your legs
are compensating, leading to growth in the
hamstrings and quadriceps but not the glutes.

Glute activation techniques such as booty


band work or ankle weight sessions help us
to form a deeper mind to muscle connection
between our brains and our booty. This
connection allows for an increased “burn”
and blood flow to the site during our training,
which, results in more effective glute sessions
and increased muscle growth.

The burn you feel with these bands are no joke


and I can honestly say that since adding band
work to my sessions regularly, my glutes have
developed in an unprecedented way.
WHY THIS REP RANGE? REST PERIOD
Reps play an important role in the way in A moderate rest period of 90 seconds in
which we grow muscles. Time under tension between your sets or supersets on heavier lifts
is the key to glute growth and for this reason is suggested. This is because building muscle
I have focused on timed sets or a rep range requires time under tension and you need to
of 12-15 to ensure your glutes are feeling that tire your muscle out. However, you also want
burn. to rest long enough that you can repeatedly
use a weight heavy enough to stimulate
WEIGHT SELECTION growth. Resting for enough time ensures
I do not give weight outlines in my programs that the weights you are lifting are still heavy
and the reason for this is simple; everyone is enough to target the muscle fibres with the
at a different level in their fitness journey and greatest potential for growth, and the fatigue is
every person has different strength levels. So, sufficient enough to result in muscle growth.
how do you choose your weight?

When you choose your weight, I want you to


consider two things;

- Is this weight challenging for the reps and


exercise given?
-A  m I still performing good quality reps using
this weight?

The key is to choose a weight which is


challenging for you, but still allowing you to
perform your reps with good form.

I would aim to slightly increase your weight


each week. If you feel like you are getting
stronger and the weight is no longer
challenging you, then up your weight. You
have to be able to push and challenge yourself.
STEP 2:
WHY BIKINI BODY?
Bodies by Rachel prides itself on creating and delivering the very best programs when it comes to
helping women all over the world achieve their ultimate bikini bodies. The perfect waist to booty
ratio - every girl’s dream!

Nothing says feminine like a beautifully sculpted and curved hourglass shape. If we aren’t
genetically born with the hourglass shape, the good news is that there are things that we can do
to help us “create” those beautifully feminine curves that we all seek.

WHAT ARE WE FOCUSING ON! Now that we have our upper bodies covered, in
This program specifically focuses on enhancing order to not look like an inverted triangle, we
or creating the attributes that makes a woman need to build our booty! This will create those
look feminine; we aim to tighten up your waist sexy curves in all the right places.
and focus on building the booty. We focus the
training throughout this program on these two WHY I LOVE THIS PROGRAM!
things specifically, and coupled with perfect What’s to love about this program?
nutrition, we can help you sculpt an hourglass EVERYTHING. My physique goal, like so many
shape and give you curves in all the right of you, is to have a round booty, with a tiny
places. waist and a beautifully sculpted upper body.
In order to create the illusion of, or build This challenge gives you all of my tips and
an hourglass shape, we want to train our tricks to having the perfect feminine body.
shoulders and back to give them a beautifully
strong structure and shape, which, will in turn WEEK 2 WORKOUT SPLIT
cause a tapering effect down to our waists The split for bikini will have you sculpted and
(think of an upside-down triangle). sweating. Each week you will have one full
lower body day with two other days dedicated
From here we need to ensure our waist and to cardio and isolation glute sculpting. You
core is nice and tight so that it appears “small”. then have a weighted full body session, as well
For this to happen, we need to strengthen our as a strength and stability session which will
core with lower back, oblique and abdominal focus more on the upper body. You then have
exercises and also focus on burning fat with rest day. This split is perfectly created to target
HIIT training. Diet is absolutely the biggest every area mentioned above, helping you to
factor when it comes to a lean core and tight build muscle where required, cinch your waist
waist, so if this is your goal ensure your diet and shred total body fat. The cardio given is a
is on point and you are adhering to your mix of HIIT and LISS to maximize fat burning
meal plan. whilst retaining muscle.
WHY THIS STYLE OF TRAINING?
Bikini Body incorporates HIIT, strength training as well as core training and
stability work.
- Strength training – this will help us to sculpt and shape our upper body
to create the taper we want, to offer the illusion of a tiny waist and to also
help to grow our glutes.
- Core training and stability work – this will keep our core tight and ensure
our poster is correct, which helps with the “waist” part of the equation.
- and of course, HIIT - to torch body fat and allow us to hold our beautiful
muscles.

WHY THIS REP RANGE?


The rep range for this portion of the program is normally 12-15 reps per set,
then there are timed sets as well. This is perfect for sculpting and toning
the body. Timed sets create longer periods of “time under tension”, which
help to break down muscle fibres and exhaust your working muscle,
leading to better growth.

WEIGHT SELECTION
The weight selection for this section of the program will be more of a
medium weight, as opposed to a really heavy selection. This is because you
need to be able to move this weight for longer periods of time. In addition
to this, I want you to focus on the squeeze and the depth of each rep. Time
under tension and proper contractions will help to sculpt your body.

REST PERIOD
In this section, you will have varying rest ranges. We utilise both medium
rest periods and shorter rest times. When you have your lift days, you will
rest for a moderate time of 90 seconds in between your sets or supersets
like you did with booty. This is because building muscle requires time
under tension and you tiring the muscle out. However, you also want to
rest long enough that you can repeatedly use a weight heavy enough to
stimulate growth. On sculpting days and HIIT work, you will have shorter
rest periods of 30-50 seconds. This is because tiring your muscles is key to
getting them bigger. By limiting rest periods between exercises, you’ll do
just that. As you do not require supreme strength on sculpting days, you do
not need your muscles to recover like you do on heavier lift days, so
let those muscles burn. Shorter rests also build muscle endurance and
overall fitness!
STEP 3:
WHY SHRED & WHAT ARE WE FOCUSING ON!

The SHRED section of this challenge is primarily based around HIIT functional training. These
workouts are not for the faint hearted; they may be short, but they are intense. This type of training
elevates your heart rate quickly and then keeps it up; burning more fat in less time.
This portion is saved for last as you’ve put in the work to sculpt and build muscle in the previous
two weeks, now it is time to shred body fat to reveal what you’ve achieved!

WHY I LOVE THIS PROGRAM!


I honestly love a challenge, and this week is entire body.
exactly that. The shred sessions are the most HIIT increases the body’s need for oxygen
physically taxing of the 21-day Challenge. These during the training, which creates an oxygen
workouts will test both your physical and shortage, causing your body to ask for more
mental strength, but I promise you, the reward during your recovery. This after burn effect is
after these sessions is well worth it. What I referred to as Excess Post-Exercise Oxygen
love about the SHRED Challenge is the almost Consumption (EPOC) and is the reason why
instantaneous changes you notice in your intense exercise will help burn more fat and
body; you’re viably leaner and much fitter in calories than regular training does.
just days. When I am getting ready for a show, You then have your upper body HIIT days to
I always add in some of these SHRED workouts sculpt your muscles whilst keeping you lean.
to lean me out as much as possible in my final The lower body sessions are more weighted to
weeks. maximise growth potential in the glutes. Every
session is created to help you torch body fat,
WEEK 1 WORKOUT SPLIT revealing the lovely lean muscles that you have
The workout split for this section of your built.
challenge includes two HIIT cardio days,
two upper body HIIT days, two lower body WHY THIS REP RANGE?
weighted days and a day of rest. The days Like Bikini, the rep range for this portion of
alternate so you are not hitting the same the program is normally 12-15 reps per set and
muscle twice, allowing you to recover before then there is also timed sets as well ranging
we hit them hard on the next session. from 20-60 seconds. Timed sets and higher
reps are going to set your heart rate nice
WHY THIS STYLE OF TRAINING? and high, torching body fat whilst tiring your
This training includes a variety of weighted muscles, helping them build in a beautifully
HIIT, body-weight HIIT, plyometrics, cardio, lean way.
weighted compound movements and
weighted isolation movements to target your
WEIGHT SELECTION
You will generally be looking to choose
light to medium weights for this last
week. The lighter reps will allow you to
perform reps at maximum efficiency for
the duration of the sets. The set length
and lighter reps will get your heart rate
soaring, your muscles toning and your fat
burning!

REST PERIOD
There is no rest for the wicked when it
comes to burning body fat; although
these sessions are tough, your rest is
short, 30-60 seconds maximum after
your sets or rounds. Fatigue is the goal
here; we want to keep your heart rate
high throughout the entirety of the
session, so you are burning as many
calories as possible. The shorter rest
will also help increase your fitness and
endurance levels.
RECOVERY +
S T R E TC H I N G
L E T ’ S TA L K R E CO V E R Y A N D R E S T DAY S

Resistance training breaks down body tissues and muscles, causing


microscopic tears. Rest days give your muscles, nerves, bones,
and connective tissues time to recover and rebuild. When you
implement excessive amounts of exercise without having a proper
rest day and if you don’t have adequate time for recovery, you may
experience decreased performance, fatigue, altered hormonal
states, poor sleeping patterns and a lowered immune system.

The rejuvenation process is so important. This requires adequate


amounts water (2.5- 3L if you are doing my guide), proper nutrition,
good quality sleep (8 hours), ample amounts of micronutrients
(vitamins and minerals) and recovery supplements. These things
allow your body to rebuild its tissues letting them grow back
stronger.

Your rest day and type of rest will depend on how advanced you
are and your intensity of training. If you’re just now starting out in
the fitness world, your rest day should probably be a real rest day
in which case you do not do any activity at all. A more experienced
person may choose an “active rest day”. This is where you won’t lift
any weight or do anything intense such as HIIT, but you may do an
activity like yoga or do some LISS cardio.

Throughout this program you will see I have made Sunday your rest
day. However, if something comes up and you need to rearrange
your rest day, you can do so.

What I always tell my clients is this training program is a guide. You


need it to fit YOUR lifestyle.
RECOVERY +
S T R E TC H I N G
L E T ’ S TA L K S T R E TC H I N G

HOW OFTEN SHOULD I STRETCH? MY ANSWER IS DAILY!


I know when it comes to training, a lot of us tend to neglect or
not bother stretching. I know because I am just as guilty as this as
you are. However, this year I’m stopping with the excuses and I am
making time to stretch DAILY!

Think about waking up in the morning. More than likely, one of


the first things you do without even thinking about is stretch.
Stretching is instinctive, meaning that your body already is leading
you to do it. While this type of morning stretching is a great way
to get up and going, focusing on more targeted stretching during
the day will have the greatest benefit on muscles and joints.

Stretching regularly will strengthen your muscles and increase


your flexibility. The more flexible you are, the better it is for your
joints. Keeping muscles and joints in top condition helps with
your day-to-day range of motion and can help guard against
injury. Major muscle groups really benefit from stretching. Focus
on shoulders and neck, calves and thighs, hips, and lower back.
Remember to stretch evenly on both sides. Lastly, remember to
breathe. Exhale while going into the stretch; hold the stretch as
you inhale.

Stretching should not be painful. A mild discomfort means you


are getting a good stretch. If you feel pain, you should ease up or
stop and consult a doctor. Just like anything there are times when
stretching could be a bad thing. For example, if you have an injury
it could be made worse by certain types of stretching. If you push
it too far, you could injure muscles, ligaments, or nerves just by
stretching. Be aware and listen to your body.
When to stretch?
P R E - W O R KO U T ( WA R M U P )
Before working out it is important to complete a dynamic warm up! Try to avoid any static
stretches whilst warming up as studies have shown it to decrease muscle strength and power.

TIME EXERCISE H A S H TAG ROUNDS


20 seconds ALTERNATING LUNGES #bbralternatinglunges 3

20 seconds HIGH KICKS #bbrhighkicks 3

20 seconds JUMP SQUATS #bbrjumpsquats 3

20 seconds ARM CIRCLES #bbrarmcircles 3

20 seconds HIGH KNEES #bbrhighknees 3

20 seconds SWAY SQUATS #bbrswaysquats 3

20 seconds BUM KICKS #bbrbumkicks 3

P O S T - W O R KO U T ( WA R M DO W N )
Post workout is where stretching can become very beneficial. It is important that you stretch
to reduce tension so that your muscles can return to a relaxed state. Here are a few common
stretches you may wish to do post workout.

TIME EXERCISE H A S H TAG ROUNDS


20 seconds HAMSTRING STRETCH #bbrhamstringstretch 3

20 seconds GLUTE STRETCH #bbrglutestretch 3

20 seconds QUAD STRETCH #bbrquadstretch 3

20 seconds GROIN STRETCH #bbrgroinstretch 3

20 seconds BACK STRETCH #bbrlowerbackstretch 3

20 seconds ABDOMINAL STRETCH #bbrabdominalstretch 3

20 seconds SHOULDER STRETCH #bbrshoulderstretch 3

20 seconds TRICEP STRETCH #bbrtricepstretch 3

20 seconds CALF STRETCH #bbrcalfstretch 3

20 seconds HIP FLEXOR STRETCH #bbrhipflexorstretch 3

20 seconds NECK STRETCH #bbrneckstretch 3


S T R E TC H I N G AT W O R K
If you are someone who works a desk job and spends most of their day sitting down or you
find yourself getting sleepy at work or losing concentration, it’s time to stretch. Stretching at
work can guard against repetitive-motion injuries that are caused by desk work and it can also
boost energy!

TIME EXERCISE H A S H TAG ROUNDS


20 seconds NECK STRETCH #bbrneckstretch 1

20 seconds CHIN TO CHEST #bbrchintocheststretch 1

20 seconds SHOULDER STRETCH #bbrshoulderstretch 1

20 seconds TRICEP STRETCH #bbrtricepstretch 1

20 seconds SHOULDER STRETCH #bbrshoulderstretch 1

20 seconds BACK STRETCH #bbrseatedbackstretch 1

20 seconds GLUTE STRETCH #bbrseatedglutestretch 1

20 seconds HAMSTRING STRETCH #bbrseatedhamstringstretch 1

20 seconds QUAD STRETCH #bbrquadstretch 1

20 seconds CALF STRETCH #bbrcalfstretch 1

S T R E TC H I N G
REGULARLY WILL
STRENGTHEN
YOUR MUSCLES
AND INCREASE
YOUR FLEXIBILITY.
WEEK 1 - GROW
YOUR BOOTY

Breakdown
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

HIIT LOWER UPPER


GLUTES GLUTES HAMSTRING REST &
CARDIO & BODY BODY
WEIGHTED WEIGHTED & CORE RECOVERY
CORE WEIGHTED WEIGHTED

M O N DAY : G L U T E S W E I G H T E D

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 6

A C T I V AT I O N C I R C U I T
30 seconds on, 10 seconds transition time to move between exercises.
Rest: 30 seconds after each round.
Equipment: Booty Bands

SET SETS REPS/TIME EXERCISE


A1 3 30 seconds E/L BANDED FIRE HYDRANTS

A2 3 30 seconds E/L BANDED KICK BACKS

A3 3 30 seconds BANDED THRUST FLYES

GLUTES WEIGHTED
C H A L L E N G E YO U R S E L F W I T H A H E AV I E R W E I G H T !
Move quickly between exercises in supersets (A1, A2 etc.) and have no longer than 90 seconds’ rest
between sets.
Equipment: set of dumbbells, bench and booty bands

SET SETS REPS/TIME EXERCISE TEMPO


A1 5 15, 12, 10 (D/S) DUMBBELL HIP THRUSTS 2120

B1 5 12 DUMBBELL SUMO SQUATS 1 1/4 2220

B2 5 12 E/W BANDED CRAB WALKS 1010

C1 5 12 DUMBBELL GLUTE BRIDGES 2120

C2 5 12 E/W BANDED LOW SIDE STEPS 1010


T U E S DAY : H I I T C A R D I O & CO R E

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 7

40 seconds on, 40 seconds off. Rest 60 seconds after each round.


Equipment: skipping rope

SET SETS REPS/TIME EXERCISE


A1 5 40 seconds SPRINT

B1 5 40 seconds JUMP SQUATS

C1 5 40 seconds SKIPPING

D1 5 40 seconds BURPEES

C O R E S TA B I L I T Y
30 seconds on, 10 seconds transition time to move between exercises.
Rest: 30 seconds after each round.

SET SETS REPS/TIME EXERCISE


A1 4 30 Seconds LEG RAISES

A2 4 30 Seconds REVERSE CRUNCHES

A3 4 30 Seconds SIT UPS

A4 4 30 Seconds PLANK
W E D N E S DAY : L O W E R B O D Y W E I G H T E D

A C T I V AT I O N C I R C U I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 9

30 seconds on, 10 seconds transition time to move between exercises.


Rest: 30 seconds after each round.
Equipment: booty bands

SET SETS REPS/TIME EXERCISE


A1 3 30 seconds BANDED THRUST PULSES

B1 3 30 seconds BANDED ALTERNATING CURTSY LUNGES

C1 3 30 seconds BANDED SQUAT PULSES

LOWER BODY WEIGHTED


LIGHTER WEIGHT, FOCUS ON QUALITY REPS!
Move quickly between exercises in supersets (A1, A2 etc.) and have no longer than 90 seconds’
rest between sets.
Equipment: set of dumbbells, bench & booty bands

SET SETS REPS/TIME EXERCISE TEMPO


A1 5 15 DUMBBELL SUMO SQUATS 2020

A2 5 15 BANDED POP SQUATS 1010

B1 5 15 DUMBBELL SQUAT HEEL/JUMP COMBO 1010

B2 5 12 E/L DUMBBELL WALKING LUNGES 1010

C1 5 12 E/L DUMBBELL SPLIT SQUATS 2020

C2 5 12 E/L BARBELL STEP UPS 2020


T H U R S D AY : U P P E R B O D Y W E I G H T E D
VIMEO EXERCISE DEMONSTRATIONS: https://vimeo.com/album/5220211

Move quickly between exercises in supersets (A1, A2, etc.) And have no longer
90 seconds’ rest in between sets.
Equipment: set of dumbbells & resistance bands

SET SETS REPS/TIME EXERCISE TEMPO


A1 5 12 DUMBBELL 3 WAYS 1010

DUMBBELL OVER HEAD TRICEP


A2 5 12 2020
EXTENSIONS

B1 5 12 RESISTANCE BAND FACE PULLS 2020

B2 5 12 DUMBBELL REVERSE FLYES 1110

C1 5 12 RESISTANCE BAND SEATED ROWS 2020

C2 5 12 DUMBBELL CURL TO PRESS 2020


F R I DAY : G L U T E S W E I G H T E D

A C T I V AT I O N C I R C U I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 0 9

30 seconds on, 10 seconds transition time to move between exercises.


Rest: 30 seconds after each round.
Equipment: ankle weights

SET SETS REPS/TIME EXERCISE


A1 3 30 seconds E/L ANKLE WEIGHT KICK BACKS

A2 3 30 seconds E/L ANKLE WEIGHT FIRE HYDRANTS

A3 3 30 seconds E/L ANKLE WEIGHT DONKEY KICKS

GLUTES WEIGHTED
Move quickly between exercises in supersets (A1, A2 etc.) and have no longer than 90 seconds’ rest
between sets.
Equipment: set of dumbbells & ankle weights

SET SETS REPS/TIME EXERCISE TEMPO


A1 5 15 DUMBBELL FROG PUMPS 1010

A2 5 12 E/L ANKLE WEIGHT KICK BACKS 1110

B1 5 12 E/W DUMBBELL SWAY SQUATS 2020

B2 5 12 E/L DUMBBELL SINGLE LEG GLUTE BRIDGES 1110

C1 5 15 DUMBBELL SUMO SQUATS 2020

C2 5 12 E/L ANKLE WEIGHT LATERAL KICKS 1110


S AT U R DAY : H A M S T R I N G & CO R E

A C T I V AT I O N C I R C U I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 0 2 1 4

30 seconds on, 10 seconds transition time to move between exercises.


Rest: 30 seconds after each round.
Equipment: booty bands & bench

SET SETS REPS/TIME EXERCISE


A1 3 30 seconds E/L BANDED REVERSE LUNGE KICK BACKS

A2 3 30 seconds E/L BANDED CLAMS

A3 3 30 seconds E/L BANDED REVERSE HYPEREXTENSIONS

HAMSTRINGS WEIGHTED
Equipment: set of dumbbells & exercise ball

SET SETS REPS/TIME EXERCISE TEMPO


A1 5 15 DUMBBELL ROMANIAN DEADLIFTS 3020

B1 5 15 EXERCISE BALL HAMSTRING CURLS 2020

C1 5 12 E/L DUMBBELL SINGLE LEG GLUTE BRIDGES 1110

D1 5 20 DUMBBELL LAYING HAMSTRING CURLS 2020

S U N D AY : R E S T & R E C O V E R Y
T I M E TO C H E C K I N !
WEEK 2 -
BIKINI BODY
Breakdown
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

HITT
LOWER LISS UPPER LISS CARDIO &
FULL BODY REST &
BODY CARDIO & BODY CARDIO & STRENGTH
WEIGHTED RECOVERY
WEIGHTED SCULPTING WEIGHTED SCULPTING AND
STABILITY

M O N DAY : L O W E R B O D Y W E I G H T E D

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 2 3 0 4

A C T I V AT I O N C I R C U I T
Move quickly between exercises in tri-sets (A1, A2 etc.) and have no longer than 90 seconds’ rest
between sets.
Equipment: set of dumbbells & bench

SET SETS REPS/TIME EXERCISE TEMPO


A1 4 15 IN AND OUT JUMPS 1010

A2 4 12 E/L DUMBBELL SIDE STEP UPS 2020

A3 4 15 JUMP SQUATS 2120

B1 4 15 DUMBBELL HIP THRUSTS 2120

B2 4 12 E/L DUMBBELL SINGLE LEG GLUTE BRIDGES 1120

B3 4 15 JUMPING LUNGES 1010

FINISHER
Rest time between sets: 60 seconds

SET SETS REPS/TIME EXERCISE TEMPO


A1 4 60 SECONDS DUMBBELL GLUTE BRIDGES 2120

A2 4 60 SECONDS DUMBBELL WALL SIT


T U E S DAY : L I S S C A R D I O ( FA S T E D O P T I O N A L )

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 2 3 0 5

LISS CARDIO
45 MINUTES OF STEADY STATE CARDIO

SCULPTING
30 seconds on, 10 seconds transition time to move between exercises. 40 seconds rest after each set.
Equipment: booty bands

SET SETS REPS/TIME EXERCISE


A1 4 30 seconds E/L BANDED CLAMS

A2 4 30 seconds E/L BANDED LAYING LATERAL RAISES

A3 4 30 seconds BANDED FROG PUMPS

A4 4 30 seconds BANDED THRUST FLYES

A5 4 30 Seconds E/W BANDED CRAB WALKS

A6 4 30 seconds BANDED SQUAT PULSES

A7 4 30 seconds BANDED ALTERNATING CURTSY LUNGES

A8 4 30 seconds BANDED SQUARE WALKS

A9 4 30 seconds BANDED ABDUCTORS

A10 4 30 seconds BANDED SQUAT HOLD


W E D N E S DAY : U P P E R B O D Y W E I G H T E D

A C T I V AT I O N C I R C U I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 2 3 0 6

Move quickly between exercises in supersets (A1, A2 etc.) and have no longer than 90 seconds’ rest
between sets.
Equipment: set of dumbbells & resistance band

SET SETS REPS/TIME EXERCISE


A1 4 15 DUMBBELL SHOULDER PRESS 2020

A2 4 12 E/L DUMBBELL SINGLE ARM ROWS 2020

A3 4 15 RESISTANCE BAND LAT PULL DOWNS 2020

B1 4 15 DUMBBELL UPRIGHT ROWS 2020

B2 4 12 DUMBBELL REVERSE FLYES 1110

C1 4 15 TRICEP PUSH UPS 2020

C2 4 15 RESISTANCE BAND LAT PUSH DOWNS 2020

FINISHER
Equipment: set of dumbbells & exercise ball

SET SETS REPS/TIME EXERCISE TEMPO


A1 4 60 SECONDS TRICEP DIPS 1010

B2 4 60 SECONDS SHOULDER TAPS


T H U R S DAY : L I S S C A R D I O ( FA S T E D O P T I O N A L )

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 2 3 0 7

LISS CARDIO
45 MINUTES OF STEADY STATE CARDIO

SCULPTING
You will complete your right leg, rest and then complete your left leg 30 seconds on, 10 seconds
transition time to move between exercises 40 seconds rest after each round.
Equipment: ankle weights

SET SETS REPS/TIME EXERCISE


A1 4 E/L 30 seconds ANKLE WEIGHT KICKBACKS

A2 4 E/L 30 seconds ANKLE WEIGHT KICKBACKS PULSES

A3 4 E/L 30 seconds ANKLE WEIGHT DONKEY KICKS

A4 4 E/L 30 seconds ANKLE WEIGHT DONKEY KICK PULSES

A5 4 E/L 30 Seconds ANKLE WEIGHT LAYING LATERAL RAISES

A6 4 E/L 30 seconds ANKLE WEIGHT LAYING LATERAL RAISE PULSES

A7 4 E/L 30 seconds ANKLE WEIGHT FIRE HYDRANTS

A8 4 E/L 30 seconds ANKLE WEIGHT FIRE HYDRANT PULSES

A9 4 30 seconds ANKLE WEIGHT GLUTE BRIDGES

A10 4 30 seconds ANKLE WEIGHT FROG KICKS


F R I D AY : H I I T C A R D I O ( F A S T E D O P T I O N A L )
VIMEO EXERCISE DEMONSTRATIONS: https://vimeo.com/album/5222308

15 minutes
30 seconds on/30 seconds off x 15
Equipment: skipping rope

SET SETS REPS/TIME EXERCISE


30 SECONDS ON/30
A1 15 SKIPPING
SECONDS REST

S TA B I L I T Y & S T R E N G T H
30 seconds on, 10 seconds transition time to move between exercises
40 seconds rest after each set.

SET SETS REPS/TIME EXERCISE


A1 4 30 SECONDS VACUUMS

A2 4 30 SECONDS PLANK TAPS

A3 4 30 SECONDS TOE TAPS

A4 4 30 SECONDS SHOULDER TAPS

A5 4 30 SECONDS ANKLE TAPS

A6 4 30 SECONDS SIDE PLANK (RIGHT)

A7 4 30 SECONDS SIDE PLANK (LEFT)

A8 4 30 SECONDS MOUNTAIN CLIMBERS

A9 4 30 SECONDS CRUNCHES

A10 4 30 SECONDS PLANK


S AT U R D AY : F U L L B O D Y W E I G H T E D
VIMEO EXERCISE DEMONSTRATIONS: https://vimeo.com/album/5222309

Move quickly between exercises in trisets (A1, A2 etc.) and have no longer than 90 seconds’
rest between sets.
Equipment: set of dumbbells & bench

SET SETS REPS/TIME EXERCISE TEMPO


A1 4 15 DUMBBELL THRUSTERS

A2 4 12 E/L DUMBBELL WALKING LUNGES 2020

A3 4 15 DUMBBELL SUMO SQUATS 3020

B1 4 15 DUMBBELL CLEAN AND PRESS 1010

B2 4 12 E/L DUMBBELL SIDE STEP UPS 2020

B3 4 15 DUMBBELL BENT OVER ROWS 2020

FINISHER
Rest time between super-sets: 60 seconds

SET SETS REPS/TIME EXERCISE


A1 4 60 SECONDS BOX JUMPS

A2 4 60 SECONDS MOVING PUSH UPS

S U N D AY : R E S T & R E C O V E R Y
T I M E TO C H E C K I N !
WEEK 3 - SHRED

Breakdown
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

HIIT
LOWER LOWER HIIT CARDIO UPPER
CARDIO UPPER BODY REST &
BODY BODY & BODY HIIT
& HIIT CIRCUIT RECOVERY
WEIGHTED WEIGHTED CORE CIRCUIT
CORE

M O N DAY : H I I T C A R D I O ( FA S T E D O P T I O N A L )

VIMEO EXERCISE DEMONSTRATIONS: https://vimeo.com/


album/5222339

HIIT CARDIO
CHOOSE YOUR PIECE OF CARDIO EQUIPMENT
40 seconds on, 40 seconds off.

SET SETS REPS/TIME EXERCISE


SKIPPING
A1 10 40 Seconds
SPRINT

CORE
You will complete your right leg, rest and then complete your left leg 30 seconds on, 10 seconds
transition time to move between exercises 40 seconds rest after each round.
Equipment: ankle weights

SET SETS REPS/TIME EXERCISE


A1 4 30 Seconds DUMBBELL SIT UPS

A2 4 30 Seconds LEG RAISES

A3 4 30 Seconds DUMBBELL RUSSIAN TWISTS

A4 4 30 Seconds REVERSE CRUNCHES


T U E S DAY : L O W E R B O D Y W I G H T E D

W I T H F OC U S O N H A M S T R I N G S & Q UA D S

A C T I V AT I O N C I R C U I T
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 2 3 4 0

Move quickly between exercises in supersets (A1, A2 etc) and have no longer than 40 seconds’ rest
between sets.
Equipment: set of dumbbells, bench & exercise ball

SET SETS REPS/TIME EXERCISE TEMPO


A1 4 12 E/L DUMBBELL WALKING LUNGES 2020

A2 4 12 E/L DUMBBELL SIDE STEP UPS 2020

B1 4 15 DUMBBELL ROMANIAN DEADLIFTS 2020

B2 4 12 E/W DUMBBELL CRAB WALKS 1010

C1 4 15 EXERCISE BALL HAMSTRING CURLS 2020

C2 4 15 DUMBBELL GLUTE BRIDGES 2120

D1 4 15 DUMBBELL SUMO SQUATS 2020

D2 4 12 E/W DUMBBELL SWAY SQUATS 2020

FINISHER
20 seconds on, 10 seconds transition time to move between exercises.
40 seconds rest after each set.

SET SETS REPS/TIME EXERCISE


A1 4 20 SECONDS JUMP SQUATS

A2 4 20 SECONDS ALTERNATING CURTSY LUNGES

A3 4 20 SECONDS SIDE STEP UPS (RIGHT)

A4 4 20 SECONDS SIDE STEP UPS (LEFT)


W E D N E S DAY : U P P E R B O D Y H I I T C I R C U I T W I T H

FOCUS ON SHOULDERS

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 2 3 4 2

Move quickly between exercises (A1 to A8) rest 40 seconds between rounds.
Equipment: set of dumbbells & skipping rope

SET SETS REPS/TIME EXERCISE


A1 4 30 SECONDS PLANK RAISES

A2 4 15 DUMBBELL SHOULDER PRESS

A3 4 30 SECONDS SKIPPING

A4 4 15 DUMBBELL FRONT RAISES

A5 4 30 SECONDS BURPEES

A6 4 15 DUMBBELL LATERAL RAISES

A7 4 30 SECONDS SHOULDER TAPS

A8 4 15 DUMBBELL SHOULDER BOMBS

FINISHER
20 seconds on, 10 seconds transition time to move between exercises.
40 seconds rest after each set.

SET SETS REPS/TIME EXERCISE


A1 4 20 SECONDS TRICEP DIPS

A2 4 20 SECONDS MOUNTAIN CLIMBERS

A3 4 20 SECONDS MOVING PUSH UPS

A4 4 20 SECONDS PLANK JACKS


T H U R S DAY : L O W E R B O D Y W E I G H T E D W I T H
F OC U S O N G L U T E S

A C T I V AT I O N C I R C U I T

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 2 3 4 3

Move quickly between exercises in supersets (A1, A2 etc) and have no longer than 40 seconds’ rest
between sets.
Equipment: set of dumbbells & booty bands

SET SETS REPS/TIME EXERCISE TEMPO


A1 4 15 DUMBBELL BANDED GLUTE BRIDGES 2120

A2 4 12 E/L DUMBBELL SINGLE LEG GLUTE BRIDGES 1110

B1 4 15 DUMBELL FROG PUMPS 2020

B2 4 12 E/L DUMBELL SPLIT SQUATS 2020

C1 4 15 DUMBBELL HIP THRUSTS 2120

C2 4 15 DUMBBELL SQUAT HOPS 1010

D1 4 15 DUMBBELL GLUTE BRIDGES 2120

D2 4 30 seconds DUMBBELL SQUAT HOLDS

FINISHER
20 seconds on, 10 seconds transition time to move between exercises.
40 seconds rest after each set.

SET SETS REPS/TIME EXERCISE


A1 4 20 SECONDS SURRENDERS

A2 4 20 SECONDS HALF BURPEES

A3 4 20 SECONDS JUMP SQUATS

A4 4 20 SECONDS SQUAT PULSES


F R I DAY : H I I T C A R D I O

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 2 3 4 4

HITT CARDIO
CHOOSE YOUR PIECE OF CARDIO EQUIPMENT
40 seconds on, 40 seconds off.

SET SETS REPS/TIME EXERCISE


A1 15 40 Seconds SKIPPING SPRINT

CORE
30 seconds on, 10 seconds transition time to move between exercises.
40 seconds rest after each set.

SET SETS REPS/TIME EXERCISE


A1 4 30 Seconds PLANK ROCKS

A2 4 30 Seconds MODIFIED V SITS

A3 4 30 Seconds OBLIQUE CRUNCHES (RIGHT)

A4 4 30 Seconds OBLIQUE CRUNCHES (LEFT)


S AT U R DAY : U P P E R B O D Y H I I T C I R C U I T W I T H
FOCUS ON BACK AND ARMS

V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 2 2 2 3 4 5

Move quickly between exercises (A1 to A8) rest 90 seconds between rounds.
Equipment: set of dumbbells

SET SETS REPS/TIME EXERCISE TEMPO


A1 4 15 DUMBBELL HAMMER CURLS 2020

A2 4 15 DUMBBELL TRICEP KICK BACKS 2020

A3 4 15 DUMBBELL T RAISES 1010

A4 4 12 E/A DUMBBELL SINGLE ARM ROWS 2020

A5 4 15 DUMBBELL BENT OVER ROWS 2020

A6 4 12 E/A DUMBBELL ALTERNATING BICEP CURLS 2020

A7 4 15 DUMBBELL REVERSE FLYES 1110

A8 4 15 DUMBBELL SHOULDER PRESS 2020

FINISHER
20 seconds on, 10 seconds transition time to move between exercises.
40 seconds rest after each set.

SET SETS REPS/TIME EXERCISE


A1 4 20 SECONDS REVERSE CRUNCHES

A2 4 20 SECONDS CRUNCHES

A3 4 20 SECONDS SIDE PLANK PULSES (RIGHT)

A4 4 20 SECONDS SIDE PLANK PULSES (LEFT)

S U N D AY : R E S T & R E C O V E R Y
T I M E TO C H E C K I N !