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6 WEEK

Bikini Body
CHALLENGE

WT B
HOME OPTION
Welcome
BIKINI BODY BABE
I AM SO EXCITED ABOUT MY NEWEST BBR CHALLENGE. I HAVE DESIGNED THIS
PROGRAM TO HELP YOU SCULPT THE ULTIMATE BIKINI BODY!
Your sessions for the next 6 weeks will be intense and effective, using minimal
equipment, yet allowing you to achieve maximum results.
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. This program specifically focuses on enhancing or creating the attributes
that makes a woman look feminine; we aim to tighten up your waist and focus
on building the booty. We focus the training throughout this program on these
two things specifically, and coupled with perfect nutrition, we can help you sculpt
an hourglass shape and give you curves in all the right places. This program is
designed to help you obtain a gorgeous waist to booty ratio #WTB. I want you to
have your dream figure and be the best version of you.
To achieve the best possible results in this 6-week challenge, you need to be
pushing yourself 100% in every session and be adhering to your meal plan as it has
been prescribed for you. Consistency is key; if you can conquer your mind and hold
your self-accountable to being regimented with your diet and training for this very
short time span, you will achieve more than you thought possible.
1.
IF YOU DO NOT ALREADY HAVE A SET, PLEASE

Before you start PURCHASE A SET OF ANKLE WEIGHTS, A BOOTY BAND,


A SKIPPING ROPE, AN EXERCISE BALL, AND A SET OF
DUMBBELLS. You can purchase our BBR booty band set
from here: bit.ly/BBRBOOTYBANDS

2.
I RECOMMEND THAT YOU DOWNLOAD AN INTERVAL
TIMER for your phone for your 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 and
or half way images.

4.
PLEASE 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
ACCOUNT, as this is where all video demonstrations of
each exercise can be found. You will easily be able to
search for the exercise by entering the relevant exercise
hashtag into the search bar. I would also recommend
downloading the Vimeo App. You can find the Vimeo
Workout Library here: bit.ly/ BBREXERCISEDEMOS.

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

7.
WE ARE HERE TO SUPPORT AND GUIDE YOU through
this challenge so if you have any questions you can email
us at bikinibody@bodiesbyrachel.com.au

8.
ON THE DAYS WHERE THERE ARE TWO WORKOUTS,
both in the morning and afternoon and you only have
time for one session – do them both together.
IF WE AREN’T GENETICALLY BORN WITH THE HOUR GLASS
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.
In order to create the illusion of, or build an hour glass
shape, we want to train our shoulders and back to give
them a beautifully strong structure and shape, which
will in turn cause a tapering effect down to our waists
(think of an upside-down triangle).

From here we need to ensure our waist and core is nice and
tight so that it appears “small”. For this to happen, we need
to strengthen our core with lower back, oblique and
abdominal exercises and also focus on burning fat with HIIT
training. Diet is absolutely the biggest factor when it comes to a
lean core and tight waist, so if this is your goal, ensure your diet
is on point and you are adhering to your meal plan.

Now that we have our upper bodies covered, in order to not


look like an inverted triangle, we need to build our booty! This
will create those sexy curves in all the right places.

The Bikini Body Challenge was created to give you the perfect
waist to booty (#WTB) ratio. In order to achieve the beautifully
feminine curves and waist to booty ratio that you are dreaming
of, the following is necessary:

Proper nutrition – this will fuel your sessions, aid your recovery
and ensure you stay lean. Abs are made in the kitchen, not in
the gym.

Strength training – this will help us to sculpt and shape our


upper body to create the taper we want which will 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 posture is correct. This helps with the “waist”
part of the equation. and of course, HIIT training - HIIT torches
body fat and allows us to hold our beautiful muscles.
CARDIO
OPTIONS
FA S T E D C A R D I O

WHAT IS FASTED CARDIO?


Fasted cardio is cardio that is completed when our bodies are in a fasted
state. The most common time to do this is in the morning before we
consume any food, as we fast when we sleep! Fasted cardio is utilised for fat
burning, as research shows that by doing your cardio in a fasted state upon
waking, you can burn up to 20% more fat than if you had consumed a meal.

Research shows that exercising in a fasted state increases both lipolysis and
fat oxidation rates. Lipolysis is the breaking down of fat cells for energy. Fat
oxidation is the burning of this energy by cells. Research also shows that
the blood flow in the abdominal region is increased when you’re in a fasted
state, which is helpful because one of the key problems with the “stubborn
fat” is reduced blood flow.

Training Fasted is a personal preference. You do not HAVE to train fasted.


HIGH
HIIT CARDIO
INTENSITY
HIIT increases the body’s need for oxygen during the INTERVAL
training and thus creates an oxygen shortage, causing TRAINING
your body to ask for more during your recovery. This after
burn effect is referred to as Excess Post-Exercise Oxygen This type of
Consumption (EPOC) and is the reason why intense
training elevates
exercise will help burn excess fat and calories.
your heart rate
LISS CARDIO quickly and
LISS cardio stands for ‘Low Intensity Steady State’, which is keeps your heart
50-60% of your maximum heart rate, at a consistent pace. rate up, in turn,
About 45-60 minutes of LISS can help the body become
conditioned over time to use fat as a fuel source better at
burning more fat
your next workout. LISS is also a low-impact way to work in less time.
your ligaments, tendons, joints, and muscles in preparation
for when you want to crank up the intensity.
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.
WEIGHTED WORK STABILITY + STRENGTH WORK

Resistance or weight training is essential for Stability training is one of the most important
females to help us create a strong foundation phases of your exercise program. Without it
which allows efficient weight loss and lean you will be out of balance and your risk of
muscle mass gains. future injuries increases dramatically. As a
female, whilst completing what can be quite
intense workouts, it is important that we
The weighted exercises I have chosen for you
maintain our strength and stability.
in this program are what I consider ‘staples’ in
any of my training programs. In this program I Throughout this program I have put a lot of
have split your weighted sessions into three. focus on core strength and stability. This is
something which is extremely important for
• Lower Body
females and will help create that bikini body
• Upper Body
shape we are after.
• Full Body
Many of the exercises in this program do not
work just one area of the body, and therefore
HOW TO CHOOSE MY WEIGHTS? it is essential that every single part of your
I get asked this question often. How do I know body is engaged. Do not be fooled by these
what weight I should be using? body weight exercises, they will seriously
challenge you!
When you choose your weight, I want you to
consider two things;
1. Is this weight challenging?
SCULPTING WORK!
2. Am I still performing good quality reps?
BOOTY BANDS & ANKLE WEIGHTS
The key is to choose a weight which is
challenging you, but still allowing you to My two secret weapons when it comes to
perform your reps with good form. sculpting a perky booty! Don’t underestimate
the power of these! Most of you ladies know
I would aim to slightly increase your weights
how much I LOVE BAND WORK!
each week if you feel you are getting stronger.
If the weight is no longer challenging you...
INCREASE YOUR WEIGHT!
WHY BANDS? WHY LACK OF WEIGHT?
When we use weight, we concentrate on
the lift and the load, not the muscle or the
squeeze… this is all about activating the booty.
I use booty bands every second day! I LOVE
them! Our Bodies by Rachel Booty bands
(insert link) come in a pack with four strength

Remember…...
levels (light, medium, heavy and extra heavy).

WHY ANKLE WEIGHTS?


IF IT DOESN’T I have worked with ankle weights for many
years now and are still one of my GO TO’S
CHALLENGE when it comes to isolation work! I would
recommend using ankle weights between
YOU IT WON’T 1kg-2.5kg each leg. When using ankle weights,
it is important to focus on mind to muscle
CHANGE YOU! connection. Do not forget to control the
motion and SQUEEZE at the peak of each
movement.
K E Y FAC TO R S
TO F OC U S O N
M T M CO N N E C T I O N : TIME UNDER TENSION + TEMPO
T H E FA M O U S ‘ S Q U E E Z E ’
TIME UNDER TENSION IS AN EXTREMELY
MIND TO MUSCLE (MTM) CONNECTION IS IMPORTANT COMPONENT TO WEIGHT
ONE OF THE FUNDAMENTAL KEYS TO A TRAINING. VARYING TEMPO AND SPEED
SUCCESSFUL SESSION. CAN INDUCE DIFFERENT RESPONSES IN THE
BODY. FOR EXAMPLE; LIFTING WEIGHTS AT A
During every single workout I’m about to take
FAST SPEED HELPS YOUR BODY TO RECRUIT
you through, it’s vital that you use your mind to
A LARGE NUMBER OF MUSCLE FIBERS
properly engage, contract, and ‘switch on’ the
AT ONCE, WHICH HELPS YOU TO BUILD
muscle you are working.
STRENGTH AND INCREASE YOUR STAMINA
To successfully work a muscle group, you need AND ENDURANCE.
to FEEL it working. You need to focus your
On the other hand, by slowing down the
mind on contracting the muscle; squeezing
eccentric (lowering) part of your reps and
the muscle; and engaging the muscle with
focusing on keeping a controlled speed (time
every single rep. Force your mind to focus
under tension) you are forcing your muscles
solely on the exercise you’re doing and the area
to work longer under a higher tension, which
you’re trying to work. When you successfully do
creates more muscle trauma, leading to
this it often takes a lot less reps to start ‘feeling’
increased muscle growth as a result. Time
the muscle burn. You may even not reach your
under tension allows for more tiring sets
usual rep range! But at least you know the reps
and bursts of work which means improved
you are doing are correct reps.
conditioning and greater caloric expenditure.
Now don’t get me wrong – there are various
An example is 4020;
compound movements in this challenge
where you’ll find yourself working more than • The first number (as in 4020) is the amount
one muscle group (for example your legs may of time you should take to perform the
also engage along with your glutes); and this eccentric portion, or, the lowering of the
is okay! The point I’m trying to emphasize is weight or exercise.
the successful connection of mind to muscle.
• The third number (as in 4020) is the
‘Squeeeezzee’ with every rep; contract the
amount of time you should take to perform
muscles at the peak of every movement and
the concentric portion or the raising of the
watch how much of a difference this makes
exercise or weight.
not only to muscle engagement but also
your form! • The second number (as in 4020) is the
amount of time to hold the weight/pause/
The more to train yourself to focus on
pulse at the bottom of the exercise.
MTM connection; the better your muscle
engagement will become!!! • The fourth number (as in 4020) is the
amount of time to hold the weight/pause
at the top of the exercise.
For example, 3010, you would perform a
3 second eccentric portion (lowering the
weight), no pause at the bottom, a one second
concentric portion and no pause at the top.
K E Y FAC TO R S
TO F OC U S O N
C O N T.
REST PERIODS

WE HAVE COVERED HOW IMPORTANT YOUR REST PERIODS ARE. I HAVE DESIGNATED REST
TIME THROUGHOUT EACH SESSION. IF YOU NEED LONGER REST, TAKE IT.
Challenge yourself, but also listen to your body. It is important to ensure that when you are
taking your rest sessions in HIIT training. During your rest periods, you should let your breathing
to come back to a nice even pace (you should be able to “have a chat”), this means that when
you go to do your next burst of exercise your muscles and your body is able to give 100 percent
to the set, this is going to provide you with the best results.
WEEKS 1 – 2
Break down
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

LOWER HIIT UPPER LISS STABILITY &


FULL BODY
BODY CARDIO & BODY CARDIO & STRENGTH REST
WEIGHTED
WEIGHTED SCULPTING WEIGHTED SCULPTING WORK
M O N D AY : L O W E R B O D Y W E I G H T E D
Rest time between super-sets: 90 seconds

SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG


A1 3 20 DB SQUATS 2020 #bbrsquats

A2 3 12 E/L DB LUNGES 2020 #bbrlunges

B1 3 20 DB GLUTE BRIDGES 2120 #bbrglutebridges

B2 3 12 E/L DB GOBLET SQUATS 2010 #bbrgobletsquats

C1 3 20 DB ROMANIAN DEADLIFTS 2120 #bbrrdls

C2 3 12 E/L DB CURTSY LUNGES 2020 #bbrcurtsylunges

T U E S D AY : H I I T C A R D I O & S C U L P T I N G

HIIT CARDIO (FASTED OPTIONAL)


Type: Skipping/Jump Rope
Time: 15 minutes
Intervals: 30 seconds on/30 seconds off x15

SCULPTING (WEIGHTED WORK)


Make sure you put your ankle weights on! You will complete your right leg,
rest, and then complete your left.
30 seconds on, 10 seconds transition time to move between exercises
90 seconds rest after each round. 3 rounds each leg.

SET REPS/TIME EXERCISE H A S H TAG


A1 20 SECONDS ANKLE WEIGHT KICKBACKS #bbrkickbacks

A2 20 SECONDS ANKLE WEIGHT KICKBACK PULSES #bbrkickbackpulses

A3 20 SECONDS ANKLE WEIGHT DONKEY KICKS #bbrdonkeykicks

A4 20 SECONDS ANKLE WEIGHT DONKEY KICK PULSES #bbrdonkeykickpulses

A5 20 SECONDS ANKLE WEIGHT LATERAL KICKS #bbrlateralkicks

A6 20 SECONDS ANKLE WEIGHT LATERAL KICK PULSES #bbrlateralkickpulses

A7 20 SECONDS ANKLE WEIGHT UP AND OVERS #bbrupandovers

A8 20 SECONDS ANKLE WEIGHT KICKBACK PULSES #bbrkickbackpulses


W E D N E S D AY : U P P E R B O D Y W E I G H T E D
Rest time between super-sets: 90 seconds

SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG


20
A1 4 15 DB ARNOLD PRESS 2010 #bbrarnoldpress
10

B1 4 20 DB REVERSE FLYES 1110 #bbrreverseflyes

B2 4 20 DB LATERAL RAISES 1110 #bbrlateralraises

B3 4 20 DB FRONT RAISES 1010 #bbrfrontraises

#bbrbentover-
C1 4 20 DB BENT OVER ROWS 2020
rows

#bbrmoving-
C2 4 20 MOVING PUSH UPS -
pushups

T H U R S D AY : L I S S C A R D I O & S C U L P T I N G

LISS CARDIO (FASTED OPTIONAL)


Type: Walk
Time: 30 minutes

SCULPTING (BAND WORK)


Place your booty band above your knees!
20 seconds on, 10 seconds transition time to move between exercises
90 seconds rest after each round. 3 Rounds

SET REPS/TIME EXERCISE H A S H TAG


A1 20 SECONDS BANDED CIRCLE JUMP SQUATS #bbrbandcirclejumpsquats

A2 20 SECONDS BANDED SUPERMANS #bbrbandsupermans

A3 20 SECONDS BANDED WALKING LUNGES #bbrbandwalkinglunges

A4 20 SECONDS BANDED SQUATS #bbrbandsquats

A5 20 SECONDS BANDED SQUAT PULSES #bbrbandsquatpulses

A6 20 SECONDS BANDED PUSH UPS #bbrbandpushups

A7 20 SECONDS BANDED JUMPING LUNGES #bbrbandjumpinglunges

A8 20 SECONDS BANDED SQUAT HOLD #bbrbandsquathold


F R I D AY : S TA B I L I T Y & S T R E N G T H W O R K
20 seconds on, 10 seconds transition time to move between exercises
90 seconds rest after each round. 3 rounds.

SET REPS/TIME EXERCISE H A S H TAG


A1 20 SECONDS VACUUMS #bbrvacuums

A2 20 SECONDS SHOULDER TAPS #bbrshouldertaps

A3 20 SECONDS PLANK #bbrplank

A4 20 SECONDS PUSH UP HOLDS #bbrpushupholds

A5 20 SECONDS PLANK TAPS #bbrplanktaps

A6 20 SECONDS SUPERMANS #bbrsupermans

A7 20 SECONDS MOVING PUSH UPS #bbrmovingpushups

A8 20 SECONDS PLANK ROCKS #bbrplankrocks

A9 20 SECONDS SQUAT HOLD #bbrsquathold

A10 20 SECONDS MOUNTAIN CLIMBERS #bbrmountainclimbers

S AT U R D AY : F U L L B O D Y W E I G H T E D
Rest time between super-sets: 90 seconds

SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG


A1 4 20 DB THRUSTERS 1010 #bbrthrusters

#bbrrenegade-
A2 4 12 E/A DB RENEGADE ROWS 1010
rows

B1 4 20 DB JUMP SQUATS 1010 #bbrjumpsquats

B2 4 12 E/A DB T RAISIES 1110 #bbrtraises

#bbralternatin-
C1 4 20 DB ALTERNATING LUNGES 2020
glunges

#bbrjumping-
C2 4 20 DB JUMPING JACKS 1010
jacks
M O N D AY : L O W E R B O D Y W E I G H T E D
Rest time between super-sets: 90 seconds

SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG


A1 4 20 DB FROG PUMPS 2110 #bbrfrogpumps

A2 4 12 E/L DB SURRENDERS 1010 #bbrsurrenders

B1 4 20 DB SQUAT PULSES 1110 #bbrsquatpulses

B2 4 12 E/L DB STEP UPS 2010 #bbrstepups

C1 4 20 DB CRAB WALKS 1010 #bbrcrabwalks

#bbrlungeknee-
C2 4 12 E/L DB LUNGE KNEE UPS 1010
ups

T U E S D AY : H I I T C A R D I O & S C U L P T I N G

HIIT CARDIO (FASTED OPTIONAL)


Type: Skipping/Jump Rope
Time: 20 minutes
Intervals: 30 seconds on/30 seconds off x20

SCULPTING (BAND WORK)


Place your booty band above your knees!
30 seconds on, 10 seconds transition time to move between exercises
90 seconds rest after each round. 3 rounds.

SET REPS/TIME EXERCISE H A S H TAG


A1 30 SECONDS BANDED DEEP SQUATS #bbrbanddeepsquats

#bbrbandalternating
A2 30 SECONDS BANDED ALTERNATING CURTSY LUNGES
curtsylunges

A3 30 SECONDS BANDED SIDE STEPS #bbrbandsidesteps

A4 30 SECONDS BANDED PLANK STEP OUTS #bbrbandplankstepouts

A5 30 SECONDS E/L BANDED LUNGE KICK BACKS #bbrbandlungekbs

A6 30 SECONDS BANDED SQUARE WALKS #bbrbandsquarewalks

A7 30 SECONDS BANDED ABDUCTORS #bbrbandabductors

A8 30 SECONDS BANDED HEEL CLICKS #bbrbandheelclicks


W E D N E S D AY : U P P E R B O D Y W E I G H T E D
Rest time between super-sets: 90 seconds

SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG


A1 4 20 DB BENT OVER ROWS 1110 #bbrbentoverrows

A2 4 15 E/A DB SINGLE ARM ROWS 1110 #bbrsinglearm-


rows

B1 4 12 E/A DB SNATCH 1010 #bbrsnatch

C1 4 20 DB CURL TO PRESS 1010 #bbrcurltopress

C2 4 30 second holds DB STATIC LATERAL 1110 #bbrstaticlateral-


RAISE HOLD raisehold

C3 4 30 second holds DB STATIC FRONT 1110 #bbrstaticfron-


RAISE HOLD traisehold

T H U R S D AY : L I S S C A R D I O & S C U L P T I N G

LISS CARDIO (FASTED OPTIONAL)


Type: Walk
Time: 30 minutes

SCULPTING (WEIGHTED WORK)


Make sure you put your ankle weights on! You will complete your right leg,
rest and then complete your left
30 seconds on, 10 seconds transition time to move between exercises
90 seconds rest after each round. 3 rounds each leg.

SET REPS/TIME EXERCISE H A S H TAG


A1 30 SECONDS ANKLE WEIGHT FORWARD #bbrforwarddonkeykicks
DONKEY KICKS

A2 30 SECONDS ANKLE WEIGHT EXTENDED TOE TAPS #bbrextendedtoetaps

A3 30 SECONDS ANKLE WEIGHT LEG RAISES #bbrlegraises

A4 30 SECONDS ANKLE WEIGHT CLAM SHELL LIFTS #bbrclamshelllifts

A5 30 SECONDS ANKLE WEIGHT LEG EXTENSIONS #bbrlegextensions

A6 30 SECONDS ANKLE WEIGHT SINGLE GLUTE LIFTS #bbrsingleglutelifts

A7 30 SECONDS ANKLE WEIGHT DOUBLE GLUTE LIFTS #bbrgluteglifts

A8 30 SECONDS ANKLE WEIGHT LAYING LATERAL RAISES #bbrlayinglateralraises


F R I D AY : S TA B I L I T Y & S T R E N G T H W O R K
You will need an Exercise Ball (EB) for today’s workout!
30sec on, 10 seconds transition time to move between exercises
90 seconds rest after each round. 4 rounds.

SET REPS/TIME EXERCISE H A S H TAG


A1 30 SECONDS EB WALL SQUATS #bbrebwallsquats

A2 30 SECONDS EB PUSH UPS #bbrebpushups

A3 30 SECONDS EB PIKE CRUNCHES #bbrebpikecrunches

A4 30 SECONDS EB WINDSHIELD WIPERS #bbrebwindshieldwipers

A5 30 SECONDS EB LEG RAISES #bbreblegraises

A6 30 SECONDS EB HAMSTRING CURLS #bbrebhamstringcurls

A7 30 SECONDS EB AB LIFT #bbrebablift

A8 30 SECONDS EB CRUNCHES #bbrebcrunches

A9 30 SECONDS EB HIP THRUSTS #bbrebhipthrusts

A10 30 SECONDS EB PLANK HOLDS #bbrebplankholds

S AT U R D AY : F U L L B O D Y W E I G H T E D
Rest time between super-sets: 90 seconds

SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG


A1 4 20 DB SUMO SQUATS 2120 #bbrsumosquats

A2 4 12 E/A ROTATED PLANK - #bbrrotatedplank

B1 4 20 DB SQUAT HOPS 1010 #bbrsquathops

B2 4 12 E/L DB REVERSE LUNGE TO 1010 #bbrreverselunge-


PRESS press

C1 4 20 DB BURPEES - #bbrburpees

C2 4 12 E/A DB TRICEP KICKBACKS 2010 #bbrtricepkick-


backs
WEEKS 3 – 4
Break down
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

HIIT
LOWER HIIT UPPER LISS CARDIO
FULL BODY
BODY CARDIO & BODY CARDIO & STABILITY & REST
WEIGHTED
WEIGHTED SCULPTING WEIGHTED SCULPTING STRENGTH
WORK
M O N D AY : L O W E R B O D Y W E I G H T E D
Rest time between super-sets: 90 seconds

SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG


DB SQUAT HEEL/JUMP #bbrsquatheel-
A1 4 20 1010
COMBO jumpcombo

A2 4 15 e/l DB SWAY SQUATS 1010 #bbrswaysquats

A3 4 20 DB SQUARE WALKS 1010 #bbrsquarewalks

DB LAYING #bbrlayingham-
B1 4 20 1110
HAMSTRING CURLS stringcurls

DB SINGLE ROMANIAN
B2 4 15 e/l 1110 #bbrsinglerdls
DEADLIFTS

DB ROMANIAN DEADLIFT
B3 4 20 1110 #bbrrdlpulses
PULSES

FINISHER

REPS/ EXERCISE ROUNDS H A S H TAG


TIME
60 SECONDS DB GLUTE BRIDGES 4 #bbrglutebridges

60 SECONDS DB WALL SIT 4 #bbrwallsits


T U E S D AY : H I I T C A R D I O & S C U L P T I N G

HIIT CARDIO (FASTED OPTIONAL)


Type: Sprints
Time: 20 minutes
Intervals: 40 seconds on/20 seconds off x20

SCULPTING (WEIGHTED WORK)


Make sure you put your ankle weights on! You will complete your right leg,
rest and then complete your left
30 seconds on, 10 seconds transition time to move between exercises
90 seconds rest after each round. 3 rounds each leg.

SET REPS/TIME EXERCISE H A S H TAG


A1 20 SECONDS ANKLE WEIGHT SQUAT KICKS #bbrsquatkicks

A2 20 SECONDS ANKLE WEIGHT UP AND OVERS #bbrupandovers

A3 20 SECONDS ANKLE WEIGHT REVERSE LUNGE HOPS #bbrreverselungehops

A4 20 SECONDS ANKLE WEIGHT MOUNTAIN CLIMBERS #bbrmountainclimbers

A5 20 SECONDS ANKLE WEIGHT DONKEY KICKS #bbrdonkeykicks

A6 20 SECONDS ANKLE WEIGHT FIRE HYDRANTS #bbrfirehydrants

A7 20 SECONDS ANKLE WEIGHT BICYCLES #bbrbicycles

A8 20 SECONDS ANKLE WEIGHT LEG RAISES #bbrlegraises

A9 20 SECONDS ANKLE WEIGHT REVERSE CRUNCHES #bbrreversecrunches

A10 20 SECONDS ANKLE WEIGHT FORWARD DONKEY KICKS #bbrforwarddonkeykicks

W E D N E S D AY : U P P E R B O D Y W E I G H T E D
Rest time between super-sets: 90 seconds

SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG


A1 4 20 DB BURPEES - #bbrdbburpees

A2 4 15 E/A DB PUNCHES - #bbrpunches

#bbrrenegade-
B1 4 20 DB RENEGADE ROW 1110
rows

#bbrshoulder-
B2 4 20 DB SHOULDER BOMBS 1010
bombs

#bbrsinglearmro
C1 4 15 E/A DB SINGLE ARM ROWS 1110
ws

C2 4 15 DB T RAISE 1010 #bbrtraises


T H U R S D AY : L I S S C A R D I O & S C U L P T I N G

LISS CARDIO (FASTED OPTIONAL)


Type: Walk
Time: 45 minutes

SCULPTING (BAND WORK)


Place your booty band above your knees!
20 seconds on, 10 seconds transition time to move between exercises
60 seconds rest after each round. 3 rounds.

SET REPS/TIME EXERCISE H A S H TAG


A1 20 SECONDS BANDED IN AND OUT JUMPS #bbrbandinandouts

A2 20 SECONDS BANDED SQUAT KICKS #bbrbandsquatkicks

A3 20 SECONDS BANDED ALTERNATING LUNGES #bbrbandalternatinglunges

A4 20 SECONDS E/L BANDED CLAMS #bbrbandclams

A5 20 SECONDS E/L BANDED LAYING LATERAL RAISES #bbrbandlayinglateralraises

A6 20 SECONDS BANDED THRUST PULSES #bbrbandthrustpulses

A7 20 SECONDS BANDED SUPERMANS #bbrbandsupermans

A8 20 SECONDS BANDED STATIONARY SHUFFLES #bbrbandstationaryshuffles

A9 20 SECONDS BANDED GLUTE BRIDGES #bbrbandglutebridges

A10 20 SECONDS E/L BANDED SINGLE LEG GLUTE BRIDGES #bbrbandglutebridges

F R I D AY : S TA B I L I T Y & S T R E N G T H W O R K

HIIT CARDIO (FASTED OPTIONAL)


Type: Circuit
Intervals: 30 seconds on, 10 seconds transition time to move between exercises
Rounds: 3 rounds
Rest: 60 seconds rest after each round

SET REPS/TIME EXERCISE H A S H TAG


A1 30 SECONDS JUMP SQUATS #bbrjumpsquats

A2 30 SECONDS HALF BURPEES #bbrhalfburpees

A3 30 SECONDS JUMPING LUNGES #bbrjumpinglunges

A4 30 SECONDS PUSH UPS #bbrpushups

A5 30 SECONDS FROG KICKS #bbrfrogkicks

A6 30 SECONDS SUPERMANS #bbrsupermans


S TA B I L I T Y & S T R E N G T H W O R K
30 seconds on, 10 seconds transition time to move between exercises
60 seconds rest after each round. 4 rounds.

SET REPS/TIME EXERCISE H A S H TAG


A1 30 SECONDS PLANK TAPS #bbrplanktaps

A2 30 SECONDS VACUUMS #bbrvacuums

A3 30 SECONDS SIDE PLANK (right) #bbrsideplank

A4 30 SECONDS SIDE PLANK (left) #bbrsideplank

A5 30 SECONDS SHOULDER TAPS #bbrshouldertaps

A6 30 SECONDS PLANK RAISES #bbrplankraises

A7 30 SECONDS BICYCLES #bbrbicycles

A8 30 SECONDS PLANK ROCKS #bbrplankrocks

A9 30 SECONDS REVERSE CRUNCHES #bbrreversecrunches

A10 30 SECONDS ROTATED PLANK #bbrrotatedplank

S AT U R D AY : F U L L B O D Y W E I G H T E D
Rest time between tri-sets: 60 seconds

SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG


A1 4 20 DB SHOULDER BOMBS 1010 #bbrshoulder-
bombs

A2 4 15 E/A DB HAMMER CURLS 1010 #bbrhammer-


curls

A3 4 20 TRICEP PUSH UPS 1010 #bbrtriceppush-


ups

B1 4 20 DB 3 WAYS 1010 #bbr3ways

B2 4 15 E/A DB ROWS TO KICKBACKS 1110 #bbrrowtokick-


back

B3 4 20 MOVING PUSH UPS - #bbrmoving-


pushups

FINISHER

REPS/ EXERCISE ROUNDS H A S H TAG


TIME
60 SECONDS BURPEES 4 #bbrburpees

60 SECONDS SURRENDERS 4 #bbrsurrenders


M O N D AY : L O W E R B O D Y W E I G H T E D
Rest time between sets: 60 seconds

SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG


A1 5 20 DB POP SQUATS - #bbrpopsquats

A2 5 15 E/L DB SPLIT SQUATS 1010 #bbrsplitsquats

A3 5 20 DB GLUTE BRIDGES 2120 #bbrglutebridges

B1 5 20 DB SWAY SQUATS 1010 #bbrswaysquats

B2 5 15 E/L DB CURTSY LUNGES 1010 #bbrcurtsylunges

B3 5 20 DB SQUAT PULSES 1210 #bbrsquatpulses

FINISHER

REPS/ EXERCISE ROUNDS H A S H TAG


TIME
60 SECONDS DB GLUTE BRIDGES 5 #bbrglutebridges

60 SECONDS DB WALL SIT 5 #bbrwallsits


T U E S D AY : H I I T C A R D I O & S C U L P T I N G

HIIT CARDIO (FASTED OPTIONAL)


Type: Sprints
Time: 20 minutes
Intervals: 40 seconds on/20 seconds off x20

SCULPTING (BAND WORK)


Place your booty band above your knees!
30 seconds on, 10 seconds transition time to move between exercises
60 seconds rest after each round. 4 rounds each leg.

SET REPS/TIME EXERCISE H A S H TAG


A1 30 SECONDS E/L BANDED CLAMS #bbrbandclams

A2 30 SECONDS E/L BANDED DONKEY KICKS #bbrbanddonkeykicks

#bbrbandlayinglateral-
A3 30 SECONDS E/L BANDED LAYING LATERAL RAISES
raises

A4 30 SECONDS BANDED ABDUCTORS #bbrbandabductors

A5 30 SECONDS BANDED CRAB WALKS #bbrbandcrabwalks

A6 30 SECONDS BANDED SQUAT PULSES #bbrsquatpulses

A7 30 SECONDS BANDED ALTERNATING #bbrbandalternating-


CURTSY LUNGES curtsylunges

A8 30 SECONDS BANDED SQUARE WALKS #bbrbandsquarewalks

A9 30 SECONDS BANDED LOW SIDE STEPS #bbrbandlowsidesteps

A10 30 SECONDS BANDED SQUAT HOLDS #bbrbandsquatholds


W E D N E S D AY : U P P E R B O D Y W E I G H T E D
Rest time between tri-sets: 60 seconds

SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG


A1 5 20 DB ARNOLD PRESS 1010 #bbrarnoldpress

A2 5 15 e/a DB PUNCHES - #bbrpunches

A3 5 20 DB THRUSTERS 1010 #bbrthrusters

B1 5 20 DB REVERSE FLYES 1010 #bbrreverseflyes

B2 5 15 DB CURL TO PRESS 1010 #bbrcurltopress

B3 5 20 DB RENEGADE ROWS 1010 #bbrrenegade-


rows

FINISHER

REPS/ EXERCISE ROUNDS H A S H TAG


TIME
60 SECONDS BURPEES 5 #bbrburpees

60 SECONDS PLANK RAISES 5 #bbrplankraises


T H U R S D AY : L I S S C A R D I O & S C U L P T I N G

LISS CARDIO (FASTED OPTIONAL)


Type: Walk (fasted optional)
Time: 45 minutes

S C U L P T I N G (W E I G H T E D WO R K )
Make sure you put your ankle weights on! You will complete your right leg,
rest and then complete your left
30 seconds on, 10 seconds transition time to move between exercises
90 seconds rest after each round. 3 rounds each leg.

SET REPS/TIME EXERCISE H A S H TAG


A1 30 SECONDS ANKLE WEIGHT KICKBACKS #bbrkickbacks

A2 30 SECONDS ANKLE WEIGHT KICKBACKS PULSES #bbrkickbackpulses

A3 30 SECONDS ANKLE WEIGHT LAYING LATERAL RAISES #bbrlayinglateralraises

A4 30 SECONDS ANKLE WEIGHT LAYING LATERAL RAISE #bbrlayinglateralraisepulses


PULSES

A5 30 SECONDS ANKLE WEIGHT DONKEY KICKS #bbrdonkeykicks

A6 30 SECONDS ANKLE WEIGHT DONKEY KICK PULSES #bbrdonkeykickpulses

A7 30 SECONDS ANKLE WEIGHT FIRE HYDRANTS #bbrfirehydrants

A8 30 SECONDS ANKLE WEIGHT FIRE HYDRANTS PULSES #bbrfirehydrantpulses

A9 30 SECONDS ANKLE WEIGHT SQUAT KICKS #bbrsquatkicks

A10 30 SECONDS ANKLE WEIGHT SQUAT PULSES #bbrsquatpulses


F R I D AY : S TA B I L I T Y & S T R E N G T H W O R K

HIIT CARDIO (FASTED OPTIONAL)


Type: Circuit
Intervals: 40sec on, 10 seconds transition time to move between exercises
Rounds: 3 rounds
Rest: 60 seconds rest after each round

SET REPS/TIME EXERCISE H A S H TAG


A1 40 SECONDS HIGH KNEES #bbrhighknees

A2 40 SECONDS PUSH UPS #bbrpushups

A3 40 SECONDS HIGH KNEES #bbrhighknees

A4 40 SECONDS MOUNTAIN CLIMBERS #bbrmountainclimbers

A5 40 SECONDS HIGH KNEES #bbrhighknees

A6 40 SECONDS STAR SQUATS #bbrstarsquats

S TA B I L I T Y & S T R E N G T H W O R K
40 seconds on, 10 seconds transition time to move between exercises
60 seconds rest after each round. 4 rounds.

SET REPS/TIME EXERCISE H A S H TAG


A1 40 SECONDS PLANK TAPS #bbrplanktaps

A2 40 SECONDS PLANK HOLDS #bbrplankholds

A3 40 SECONDS SIDE PLANK (right) #bbrsideplank

A4 40 SECONDS SIDE PLANK (left) #bbrsideplank

A5 40 SECONDS EB WALL SQUATS #bbrebwallsquats

A6 40 SECONDS EB CRUNCHES #bbrebcrunches

A7 40 SECONDS EB PIKE CRUNCHES #bbrebpikecrunches

A8 40 SECONDS EB REAR LEG LIFTS #bbrebrearleglifts

A9 40 SECONDS EB HAMSTRING CURLS #bbrebhamstringcurls

A10 40 SECONDS EB HAMSTRING HOLDS #bbrebhamstringholds


S AT U R D AY : F U L L B O D Y W E I G H T E D
Rest time between tri-sets: 60 seconds

SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG


A1 5 20 DB JUMPING JACKS - #bbrjumping-
jacks

A2 5 15 e/l DB STEP UPS 1010 #bbrstepups

A3 5 20 DB THRUSTERS 2120 #bbrthrusters

B1 5 20 DB TRICEP DIPS 1010 #bbrtricepdips

B2 5 15 e/l DB LUNGE KNEE UPS 1010 #bbrlungeknee-


ups

B3 5 20 MOVING PUSH UPS - #bbrmoving-


pushups

FINISHER

REPS/ EXERCISE ROUNDS H A S H TAG


TIME
60 SECONDS BURPEES 5 #bbrburpees

60 SECONDS SURRENDERS 5 #bbrsurrenders


WEEKS 5 – 6
Break down
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

HIIT
LOWER HIIT UPPER LISS CARDIO
FULL BODY
BODY CARDIO & BODY CARDIO & STABILITY & REST
WEIGHTED
WEIGHTED SCULPTING WEIGHTED SCULPTING STRENGTH
WORK
M O N D AY : L O W E R B O D Y W E I G H T E D
Rest: 30 seconds rest after each round.

SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG


A1 5 20 DB CRAB WALKS 1010 #bbrweighted-
crabwalks

A2 5 15 E/L DB SINGLE LEG ROMANIAN 1110 #bbrsinglerdls


DEADLIFTS

A3 5 20 DB GLUTE BRIDGES 1210 #bbrglutebridges

A4 5 20 DB FROG PUMPS 1110 #bbrfrogpumps

A5 5 15 E/L DB LUNGE PULSES 1110 #bbrlungepulses

A6 5 20 DB ROMANIAN DEADLIFTS 1110 #bbrrdls

A7 5 15 E/L DB CURTSY LUNGE PULSES 1010 #bbrcurtsylunge-


pulses

A8 5 20 DB GOODMORNINGS 1110 #bbrgoodmorn-


ings

FINISHER

REPS/ EXERCISE ROUNDS H A S H TAG


TIME
60 SECONDS BANDED CRAB WALKS 5 #bbrbandcrabwalks

60 SECONDS BANDED ABDUCTORS 5 #bbrbamdabductors


T U E S D AY : H I I T C A R D I O & S C U L P T I N G

HIIT CARDIO (FASTED OPTIONAL)


Type: Skipping/Jump Rope
Time: 15 Minutes.
Intervals: 30sec on 30sec off x15

Type: Sprint
Time: 15 Minutes.
Intervals: 30sec on 30sec off x15

S C U L P T I N G (W E I G H T E D WO R K )
30sec on, 10 seconds transition time to move between exercises
30 seconds rest after each round. 3 rounds each leg.
Complete Circuit 1 and then Complete Circuit 2

CIRCUIT 1 (WEIGHTED WORK)


Make sure you put your ankle weights on!
You will complete your right leg, rest and then complete your left. 3 rounds each leg.

SET REPS/TIME EXERCISE H A S H TAG


A1 30 SECONDS ANKLE WEIGHT DONKEY KICKS #bbrdonkeykicks

A2 30 SECONDS ANKLE WEIGHT DONKEY KICK PULSES #bbrdonkeykickpulses

A3 30 SECONDS ANKLE WEIGHT SQUAT KICKS #bbrsquatkicks

A4 30 SECONDS ANKLE WEIGHT SQUAT PULSES #bbrsquatpulses

A5 30 SECONDS ANKLE WEIGHT FIRE HYDRANTS #bbrfirehydrants

A6 30 SECONDS ANKLE WEIGHT FIRE HYDRANTS PULSES #bbrfirehydrantpulses

CIRCUIT 2 (BAND WORK)


Place your booty band above your knees!
3 rounds.

SET REPS/TIME EXERCISE H A S H TAG


A1 30 SECONDS BANDED POP SQUATS #bbrbandpopsquats

A2 30 SECONDS BANDED SUPERMANS #bbrbandsupermans

A3 30 SECONDS E/L BANDED CLAMS #bbrbandclams

A4 30 SECONDS BANDED THRUST PULSES #bbrbandthrustpulses

A5 30 SECONDS BANDED SQUATS #bbrbandsquats

A6 30 SECONDS BANDED SQUAT PULSES #bbrbandsquatpulses


W E D N E S D AY : U P P E R B O D Y W E I G H T E D
Rest: 30 seconds rest after each round. 5 rounds.

SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG


A1 5 20 DB PULL OVERS 1110 #bbrpullovers

A2 5 15 E/A SHOULDER TAPS 1010 #bbrshouldertaps

A3 5 20 DB UPRIGHT ROWS 1110 #bbruprightrows

A4 5 20 DB BENT OVER ROW 1110 #bbrbentoverrow

A5 5 15 E/A DB CURL TO PRESS 1110 #bbrcurltopress

#bbrshoulder-
A6 5 20 DB SHOULDER BOMBS 1110
press

A7 5 15 E/A DB FRONT RAISES 1010 #bbrfrontraises

#bbrsinglearm-
A8 5 15 E/A DB SINGLE ARM ROW 1110
row

FINISHER

REPS/ EXERCISE ROUNDS H A S H TAG


TIME
60 SECONDS PUSH UPS 5 #bbrpushups

DB STATIC SHOULDER
60 SECONDS 5 #bbrstaticshoulderhold
PRESS HOLD
T H U R S D AY : H I I T C A R D I O & S C U L P T I N G

HIIT CARDIO
Type: Skipping/Jump Rope
Time: 15 Minutes
Intervals: 30sec on 30sec off x15

Type: Sprint
Time: 15 Minutes.
Intervals: 30sec on 30sec off x15

S C U L P T I N G (W E I G H T E D WO R K )
30sec on, 10 seconds transition time to move between exercises
30 seconds rest after each round. 3 rounds each leg.
Complete Circuit 1 and then Complete Circuit 2

CIRCUIT 1 (WEIGHTED)
Make sure you put your ankle weights on!
You will complete your right leg, rest and then complete your left. 3 rounds each leg.

SET REPS/TIME EXERCISE H A S H TAG


A1 30 SECONDS ANKLE WEIGHT LEG EXTENSIONS #bbrextensions

A2 30 SECONDS ANKLE WEIGHT SINGLE GLUTE LIFTS #bbrsingleglutelifts

A3 30 SECONDS ANKLE WEIGHT REVERSE LUNGE HOPS #bbrreverselungehops

A4 30 SECONDS ANKLE WEIGHT MOUNTAIN CLIMBERS #bbrmountainclimbers

A5 30 SECONDS ANKLE WEIGHT LEG RAISES #bbrlegraises

A6 30 SECONDS ANKLE WEIGHT REVERSE CRUNCHES #bbrreversecrunches

CIRCUIT 2 (BAND WORK)


Place your booty band above your knees.
3 rounds.

SET REPS/TIME EXERCISE H A S H TAG


A1 30 SECONDS E/L BANDED LAYING LATERAL RAISES #bbrbandlateralraises

A2 30 SECONDS BANDED THRUST PULSES #bbrbandthrustpulses

A3 30 SECONDS BANDED SUPERMANS #bbrbandsupermans

A4 30 SECONDS BANDED ABDUCTORS #bbrbandabductors

A5 30 SECONDS BANDED CRAB WALKS #bbrbandcrabwalks

A6 30 SECONDS BANDED SQUAT PULSES #bbrsquatpulses


F R I D AY : H I I T C A R D I O A N D S TA B I L I T Y & S T R E G N T H W O R K

HIIT CARDIO (FASTED OPTIONAL)


Type: Circuit
Intervals: 50sec on, 10 seconds transition time to move between exercises
Rounds: 3 Rounds
Rest: 30 seconds rest after each round

SET REPS/TIME EXERCISE H A S H TAG


A1 50 SECONDS DB THRUSTERS #bbrthrusters

A2 50 SECONDS MOVING PUSH UPS #bbrmovingpushups

A3 50 SECONDS DB SQUARE WALKS #bbrsquarewalks

A4 50 SECONDS HIGH KNEES #bbrhighknees

A5 50 SECONDS DB SNATCH #bbrsnatch

A6 50 SECONDS DB CURL TO PRESS #bbrcurltopress

S TA B I L I T Y & S T R E N G T H W O R K
50sec on, 10 seconds transition time to move between exercises
30 seconds rest after each round. 4 rounds.

SET REPS/TIME EXERCISE H A S H TAG


A1 50 SECONDS SUPERMANS #bbrsupermans

A2 50 SECONDS REVERSE CRUNCHES #bbrreversecrunches

A3 50 SECONDS ROTATED PLANK #bbrrotatedplank

A4 50 SECONDS VACUUMS #bbrvacuums

A5 50 SECONDS PUSH UP HOLDS #bbrpushupholds

A6 50 SECONDS PLANK TAPS #bbrplanktaps

A7 50 SECONDS SHOULDER TAPS #bbrshouldertaps

A8 50 SECONDS PLANK RAISES #bbrplankraises

A9 50 SECONDS BICYCLES #bbrbicycles

A10 50 SECONDS PLANK ROCKS #bbrplankrocks


S AT U R D AY : F U L L B O D Y W E I G H T E D
Rest: 30 seconds rest after each round.

SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG


A1 5 20 DB CRUNCHES 1010 #bbrcrunches

A2 5 15 E/A DB SINGLE ARM ROWS 1110 #bbrsinglearm-


rows

A3 5 20 DB RENEGADE ROWS 1010 #bbrrenegade-


rows

A4 5 20 DB BOX SQUATS 1110 #bbrboxsquats

A5 5 15 E/L DB SPLIT SQUATS 1010 #bbrsplitsquats

A6 5 20 DB SUMO SQUATS 1110 #bbrsumosquats

A7 5 15 E/A DB SINGLE ARM ARNOLD 1010 #bbrsinglear-


PRESS noldpress

A8 5 20 DB SHOULDER COMPLEX 1010 #bbrshoulder-


complex

FINISHER

REPS/ EXERCISE ROUNDS H A S H TAG


TIME
60 SECONDS BANDED JUMP SQUATS 5 #bbrbandjumpsquats

60 SECONDS BANDED PUSH UPS 5 #bbrbandpushups


M O N D AY : L O W E R B O D Y W E I G H T E D
Rest: 30 seconds rest after each round. 6 rounds.

SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG


A1 5 20 DB CRAB WALKS 1010 #bbrcrabwalks

A2 5 15 E/L DB WALKING LUNGES 1010 #bbrwalking-


lunges

A3 5 20 DB SQUATS 1110 #bbrsquats

A4 5 20 DB GLUTE BRIDGES 2110 #bbrglutebridges

A5 5 15 E/L DB STEP UPS 2110 #bbrstepups

A6 5 20 DB SWAY SQUATS 1010 #bbrswaysquats

A7 5 15 E/L DB LUNGE KNEE UPS 1010 #bbrlungeknee-


ups

A8 5 20 DB ROMANIAN DEADLIFTS 2120 #bbrromanian-


deadlifts

FINISHER

REPS/ EXERCISE ROUNDS H A S H TAG


TIME
60 SECONDS BANDED CRAB WALKS 5 #bbrbandcrabwalks

60 SECONDS BANDED ABDUCTORS 5 #bbrbamdabductors


T U E S D AY : H I I T C A R D I O & S C U L P T I N G

HIIT CARDIO (FASTED OPTIONAL)


Type: Skipping/Jump Rope
Time: 15 Minutes
Intervals: 40sec on 20sec off x15

Type: Sprint
Time: 15 Minutes.
Intervals: 40sec on 20sec off x15

S C U L P T I N G (W E I G H T E D WO R K )
30 seconds on, 10 seconds transition time to move between exercises
30 seconds rest after each round. 3 rounds each leg.
Complete Circuit 1 and then Complete Circuit 2

CIRCUIT 1 (WEIGHTED WORK)


Make sure you put your ankle weights on!
You will complete your right leg, rest and then complete your left. 3 rounds each leg.

SET REPS/TIME EXERCISE H A S H TAG


A1 30 SECONDS ANKLE WEIGHT LATERAL KICKS #bbrlateralkicks

A2 30 SECONDS ANKLE WEIGHT LATERAL KICK PULSES #bbrlateralkickpulses

A3 30 SECONDS ANKLE WEIGHT UP AND OVERS #bbrupandovers

A4 30 SECONDS ANKLE WEIGHT KICKBACK PULSES #bbrkickbackpulses

A5 30 SECONDS ANKLE WEIGHT LEG RAISES #bbrlegraises

A6 30 SECONDS ANKLE WEIGHT CLAM SHELL LIFTS #bbrclamshelllifts

A7 30 SECONDS ANKLE WEIGHT SINGLE GLUTE LIFTS #bbrsingleglutelifts

A8 30 SECONDS ANKLE WEIGHT DOUBLE GLUTE LIFTS #bbrgluteglifts

CIRCUIT 2 (BAND WORK)


Place your booty band above your knees!
3 rounds.

SET REPS/TIME EXERCISE H A S H TAG


A1 30 SECONDS BANDED WALKING LUNGES #bbrbandwalkinglunges

A2 30 SECONDS BANDED SQUATS #bbrbandsquats

A3 30 SECONDS BANDED PUSH UPS #bbrbandpushups

A4 30 SECONDS BANDED JUMPING LUNGES #bbrbandjumpinglunges

A5 30 SECONDS E/L BANDED LUNGE KICK BACKS #bbrbandlungekickbacks

A6 30 SECONDS BANDED SQUARE WALKS #bbrbandsquarewalks

A7 30 SECONDS BANDED SQUAT KICKS #bbrbandsquatkicks

A8 30 SECONDS BANDED ALTERNATING LUNGES #bbrbandalternatinglunges


W E D N E S D AY : U P P E R B O D Y W E I G H T E D
Rest: 30 seconds rest after each round. 6 rounds.

SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG


#bbrshoulder-
A1 5 20 DB SHOULDER BOMBS 1010
bombs

A2 5 15 E/A DB SNATCH 1010 #bbrsnatch

#bbrshoulder-
A3 5 20 DB SHOULDER PRESS 1010
press

A4 5 20 DB PUNCHES - #bbrpunches

A5 5 15 DB BURPEES - #bbrburpees

A6 5 20 DB CURL TO PRESS 1010 #bbrcurltopress

#bbrsinglearm-
A7 5 15 E/A DB SINGLE ARM ROWS 1010
rows

#bbrbentover-
A8 5 20 DB BENT OVER ROWS 1110
rows

FINISHER

REPS/ EXERCISE ROUNDS H A S H TAG


TIME
60 SECONDS PUSH UPS 5 #bbrpushups

60 SECONDS DB SHOULDER HOLDS 5 #bbrshoulderholds


T H U R S D AY : H I I T C A R D I O & S C U L P T I N G

HIIT CARDIO
Type: Skipping/Jump Rope
Time: 15 Minutes
Intervals: 40sec on 20sec off x15

Type: Sprint
Time: 15 Minutes.
Intervals: 40sec on 20sec off x15

S C U L P T I N G (W E I G H T E D WO R K )
30 seconds on, 10 seconds transition time to move between exercises
30 seconds rest after each round. 3 rounds each leg.
Complete Circuit 1 and then Complete Circuit 2.

CIRCUIT 1 (WEIGHTED)
Make sure you put your ankle weights on!
You will complete your right leg, rest and then complete your left. 3 rounds each leg.

SET REPS/TIME EXERCISE H A S H TAG


A1 30 SECONDS ANKLE WEIGHT SQUAT KICKS #bbrsquatkicks

A2 30 SECONDS ANKLE WEIGHT UP AND OVERS #bbrupandovers

A3 30 SECONDS ANKLE WEIGHT LAYING LATERAL RAISES #bbrlayinglateralraises

ANKLE WEIGHT LAYING LATERAL


A4 30 SECONDS #bbrlayinglateralraisepulses
RAISE PULSES

A5 30 SECONDS ANKLE WEIGHT SINGLE GLUTE LIFTS #bbrsingleglutelifts

A6 30 SECONDS ANKLE WEIGHT DOUBLE GLUTE LIFTS #bbrgluteglifts

A7 30 SECONDS ANKLE WEIGHT BICYCLES #bbrbicycles

A8 30 SECONDS ANKLE WEIGHT LEG RAISES #bbrlegraises

CIRCUIT 2 (BAND WORK)


Place your booty band above your knees!
3 rounds.

SET REPS/TIME EXERCISE H A S H TAG


A1 30 SECONDS BANDED STATIONARY SHUFFLES #bbrbandstationaryshuffles

A2 30 SECONDS BANDED SQUAT PULSES #bbrsquatpulses

A3 30 SECONDS BANDED DEEP SQUATS #bbrbanddeepsquats

A4 30 SECONDS BANDED CRAB WALKS #bbrbandcrabwalks

A5 30 SECONDS BANDED LOW SIDE STEPS #bbrbandlowsidesteps

A6 30 SECONDS BANDED GLUTE BRIDGES #bbrbandglutebridges

A7 30 SECONDS E/L BANDED CLAMS #bbrbandclams

A8 30 SECONDS E/L BANDED LAYING LATERAL RAISES #bbrbandlateralraises


F R I D AY : H I I T C A R D I O A N D S TA B I L I T Y & S T R E G N T H W O R K

HIIT CARDIO (FASTED OPTIONAL)


Type: Circuit
Intervals: 60sec on, 10 seconds transition time to move between exercises
Rounds: 3 Rounds
Rest: 30 seconds rest after each round

SET REPS/TIME EXERCISE H A S H TAG


A1 60 SECONDS BURPEES #bbrburpees

A2 60 SECONDS SPRINT

A3 60 SECONDS SPIDERMANS #bbrspidermans

A4 60 SECONDS SPRINT

A5 60 SECONDS MOUNTAIN CLIMBERS #bbrmountainclimbers

A6 60 SECONDS SPRINT

S TA B I L I T Y & S T R E N G T H W O R K
60 seconds on, 10 seconds transition time to move between exercises
20 seconds rest after each round. 4 rounds.

SET REPS/TIME EXERCISE H A S H TAG


A1 60 SECONDS PLANK SIDE TUCKS #bbrplanksidetucks

A2 60 SECONDS EB CRUNCHES #bbrebcrunches

A3 60 SECONDS EB PIKE CRUNCHES #bbrebpikecrunches

A4 60 SECONDS EB LEG RAISES #bbreblegraises


A5 60 SECONDS EB HAMSTRING CURLS #bbrebhamstringcurls

A6 60 SECONDS EB HAMSTRING HOLD #bbrebhamstringhold

A7 60 SECONDS EB WALL SQUATS #bbrebwallsquats

A8 60 SECONDS EB PUSH UPS #bbrebpushups

A9 60 SECONDS EB PLANK HOLD #bbrebplankhold

A10 60 SECONDS EB WINDSHIELD WIPERS #bbrebwindshieldwipers


S AT U R D AY : F U L L B O D Y W E I G H T E D
Rest: 30 seconds rest after each round.

SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG


A1 5 20 DB PULL OVERS 1010 #bbrpullovers

A2 5 15 E/A DB LATERAL RAISES 1110 #bbrlateralraises

A3 5 20 DB GOBLET SQUATS 1110 #bbrgobletsquats

A4 5 20 DB THRUSTERS 1010 #bbrthrusters

DB SINGLE LEG ROMANIAN


A5 5 15 E/L 1110 #bbrsinglelegrdls
DEADLIFTS

A6 5 20 DB CHEST PRESS 1010 #bbrchestpress

A7 5 15 E/A DB BICEP CURLS 1010 #bbrbicepcurls

#bbrmoving-
A8 5 20 MOVING PUSH UPS 1010
pushups

FINISHER

REPS/ EXERCISE ROUNDS H A S H TAG


TIME
60 SECONDS BANDED JUMP SQUATS 5 #bbrbandjumpsquats

60 SECONDS BANDED PUSH UPS 5 #bbrbandpushups


Congratulations!
YOU DID IT!

You have successfully completed the Bikini Body


Challenge! Over the last 6 weeks, you have shown
yourself what you are capable of and learned new habits
that will stay with you for life. I’m so grateful to be a
part of your fitness journey and to have you in the BBR
community. I hope you have learned to love your new
lifestyle and continue to take this into the future. Taking
control of my health and fitness was the best decision I
ever made, and I hope you carry what you’ve learnedover
these 6 weeks into the future.

So, what’s next? My advice is to stick to your new habits


and keep striving to become your best!
Don’t let the end of this Challenge be the end of your
progress. You’ve worked hard for your new body!

Keep tagging BBR on your social media so we can stay


up-to-date with your journey!

Love, Rachel xx