Вы находитесь на странице: 1из 31
S I X WEEK Shred BBR 6 WEEK SHRED 1
S
S
I X
I X
S I X WEEK Shred BBR 6 WEEK SHRED 1
S I X WEEK Shred BBR 6 WEEK SHRED 1
S I X WEEK Shred BBR 6 WEEK SHRED 1
S I X WEEK Shred BBR 6 WEEK SHRED 1

WEEK

Shred

Welcome Gorgeous Girl,

I AM SO EXCITED THAT YOU HAVE DECIDED TO PARTAKE IN THIS CHALLENGE WITH ME AND YOU ARE READY TO GET RESULTS. THIS PROGRAM WAS SPECIFICALLY DESIGNED TO HELP YOU LEAN OUT AND MAINTAIN/ BUILD MUSCLE. THE NEXT SIX WEEKS ARE GOING TO BE INTENSE, SO GET READY TO WORK!

To achieve the best possible results, you need to be pushing yourself 100 percent in very single workout and your diet needs to be on point!!

Below you will find everything you need to know about the shred. Please take the time to read over the information on the next page very carefully and ask any questions you might have before you start to avoid issues down the track!

IF YOU DO NOT ALREADY HAVE A SET, PLEASE PURCHASE A SET OF ANKLE WEIGHTS, A BOOTY BAND AND A SKIPPING ROPE. (You can purchase our BBR booty band set from bodiesbyrachel.com.au) (You can purchase our BBR booty band set from bodiesbyrachel.com.au)

2
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 .

3 .

3 .

PLEASE DOWNLOAD A PHOTO COLLAGE APP to compare your start images with your final and/or halfway images.

4
4
.
.

WE HAVE BUILT AN AMAZING COMMUNITY WITH THOUSANDS OF GIRLS, so please join the ‘Bodies By Rachel Personal Training Forum’ on Facebook. It’s a great place for discussion topics, asking questions and general support from people on the same journey as you!

5
5
.
.

PLEASE FOLLOW THE ‘BBRSHRED’ INSTAGRAM PAGE, as this is where all movements and exercises will be demonstrated. You will easily be able to search for the exercise by using the hash tag system e.g #bbrsquats

6
6

WE WOULD LOVE TO FOLLOW YOUR JOURNEY ON INSTAGRAM AND FACEBOOK; please use the tags:

.
.

#bodiesbyrachel #shredbyrachel @racheljdillon @bodiesbyrachel

7. 8 .
7.
8
.

WE ARE HERE TO SUPPORT AND GUIDE YOU 100% through this challenge, so if you have any questions, you can email us at shred@bodiesbyrachel.com.au

ON THE DAYS WHERE THERE IS THE OPTION TO DO CARDIO in the morning and weights at night and you only have time for one session, do them both together or just do the weighted option.

R E F E R E N C E
R
E
F
E R
E N C
E
R E F E R E N C E TABLE SET NUMBERS (A1, A2, A3 ETC.)
R E F E R E N C E TABLE SET NUMBERS (A1, A2, A3 ETC.)
R E F E R E N C E TABLE SET NUMBERS (A1, A2, A3 ETC.)
R E F E R E N C E TABLE SET NUMBERS (A1, A2, A3 ETC.)
R E F E R E N C E TABLE SET NUMBERS (A1, A2, A3 ETC.)

TABLE

SET NUMBERS (A1, A2, A3 ETC.)

These numbers and letters represent which exercises go together in any one set. For example, A1, A2 and A3 should be completed together before resting.

SETS

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

REPS

The amount of times you do the specific exercise. For example, you are asked to do 15 squats and 20 Romanian Deadlifts.

 

Is the speed of the movement. The first number is always the muscle lengthening (the momement) and then second number is the muscle shortening or contracting (the pause).

TEMPO

If there is a sequence that reads 2220, then count two seconds down, pause for two seconds at the bottom of the movement, two seconds up, no break at the top of the movement.

1111 would then mean one second down, one second pause at the bottom, one second up and one second contraction at the top of the movement (eg squeeze at the top of your squat).

TAG

The hashtag to search for exercise video is #bbr followed by the exercise name e.g #bbrsquats

Abbreviations

BB

DB

Barbell

Dumbbell

KB

EB/MB

Kettlebell

Exercise Ball/Med Ball

DS

Drop 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.)

T R AC K YO U R PROGRESS           ARMS THIGH
T R AC K YO U R PROGRESS           ARMS THIGH
T R AC K YO U R PROGRESS           ARMS THIGH
T R AC K YO U R PROGRESS           ARMS THIGH
T R AC K YO U R PROGRESS           ARMS THIGH

T R AC K

YO
YO
U R
U R
T R AC K YO U R PROGRESS           ARMS THIGH WEEKS
T R AC K YO U R PROGRESS           ARMS THIGH WEEKS
T R AC K YO U R PROGRESS           ARMS THIGH WEEKS
T R AC K YO U R PROGRESS           ARMS THIGH WEEKS
T R AC K YO U R PROGRESS           ARMS THIGH WEEKS
T R AC K YO U R PROGRESS           ARMS THIGH WEEKS
T R AC K YO U R PROGRESS           ARMS THIGH WEEKS
T R AC K YO U R PROGRESS           ARMS THIGH WEEKS

PROGRESS

         

ARMS

THIGH

WEEKS

WEIGHT

CHEST

WAIST

HIPS

       

R

L

R

L

 

(kg)

(cm)

(cm)

(cm)

(cm)

(cm)

(cm)

(cm)

START

               

WEEK 2

               

WEEK 4

               

WEEK 6

               
FA S
FA S
T E D C A R D I O ,
T
E
D
C A R
D
I O ,
HIIT
HIIT
      FA S T E D C A R D I O , HIIT
      FA S T E D C A R D I O , HIIT
      FA S T E D C A R D I O , HIIT
      FA S T E D C A R D I O , HIIT

+ REST

    FA S T E D C A R D I O , HIIT +
    FA S T E D C A R D I O , HIIT +
    FA S T E D C A R D I O , HIIT +
    FA S T E D C A R D I O , HIIT +
    FA S T E D C A R D I O , HIIT +

DAYS

WHAT IS FASTED CARDIO?

Fasted cardio is ‘Cardio done when your body is no longer processing food and insulin levels are at a low, baseline level’ (legionathletics.com/ fasted-cardio/). For example, going for a walk straight after waking up without consuming any food.

Research shows that by doing cardio in a fasted state upon waking, you can burn up to 20% more fat than if you had consumed a meal. By doing this, you increase the rate of both lipolysis (the breaking down of fat cells for energy) and fat oxidation (the burning of this energy by cells). Fasted cardio also helps to reduce ‘stubborn

fat’ around the abdominal region by increasing bloody flow in this area.

OPTIONS FOR FASTED CARDIO (LISS)

• Stairs or stepper

• Elliptical trainer

• Incline treadmill walk

• Walking outside

• Bike

NOTE: If you are under 20% body fat, do steady state cardio for approximately 40mins.

If you are over 20% BF do 20-30mins of fasted HIIT Training.

HIIT HIIT increases the body’s need for oxygen during training and thus creates an oxygen
HIIT HIIT increases the body’s need for oxygen during training and thus creates an oxygen
HIIT
HIIT

HIIT increases the body’s need for oxygen during training and thus creates an oxygen shortage, causing your body to ask for more during your recovery. This after burn effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular training does.

Options for HIIT Cardio (30 seconds on, 30 seconds off):

• Bike Sprints

• Skipping Intervals

• Stepper Sprints or speed intervals

• Treadmill sprints

• Elliptical Sprints

• Plyometric circuits (box jumps, jumping lunges, push up etc).

HIGH

INTENSITY

INTERVAL

TRAINING

This type of training elevates your heart rate quickly and keeps your heart rate up, in turn, burning more fat in less time.

R E S T DAYS
R
E S
T
DAYS

REST DAYS GIVE YOUR MUSCLES, NERVES, BONES AND CONNECTIVE TISSUES TIME TO RECOVER AND REBUILD AFTER RESISTANCE TRAINING, WHICH BREAKS DOWN BODY TISSUES AND MUSCLES, CAUSING MICROSCOPIC TEARS.

When you implement excessive amounts of exercise and don’t allow 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 extremely important; this requires adequate amounts of water (2.5- 3L per day), 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, allowing them to grow back stronger.

Your rest day and type of rest will depend on how advanced you are and the intensity of your training. If you’re just now starting out in the fitness world, your rest day should be a ‘real rest day’ in which 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 weight or do intense training, such as HIIT, but you may do an activity like yoga or LISS cardio.

G L U T E
G
L
U
T
E
G L U T E ACTIVATION (COMPLETE BEFORE LOWER BODY DAY) Whilst the exercises used in
G L U T E ACTIVATION (COMPLETE BEFORE LOWER BODY DAY) Whilst the exercises used in
G L U T E ACTIVATION (COMPLETE BEFORE LOWER BODY DAY) Whilst the exercises used in
G L U T E ACTIVATION (COMPLETE BEFORE LOWER BODY DAY) Whilst the exercises used in
G L U T E ACTIVATION (COMPLETE BEFORE LOWER BODY DAY) Whilst the exercises used in
G L U T E ACTIVATION (COMPLETE BEFORE LOWER BODY DAY) Whilst the exercises used in
G L U T E ACTIVATION (COMPLETE BEFORE LOWER BODY DAY) Whilst the exercises used in
G L U T E ACTIVATION (COMPLETE BEFORE LOWER BODY DAY) Whilst the exercises used in
G L U T E ACTIVATION (COMPLETE BEFORE LOWER BODY DAY) Whilst the exercises used in
G L U T E ACTIVATION (COMPLETE BEFORE LOWER BODY DAY) Whilst the exercises used in

ACTIVATION

(COMPLETE BEFORE LOWER BODY DAY)

Whilst the exercises used in your work out are important, it is imperative that we understand the fundamental points for growing and shaping the glutes; MIND MUSCLE CONNECTION AND GLUTE ACTIVATION.

In simple terms, glute activation means to simply ‘wake up’ the glutes. It is the connection between brain and muscle (mind muscle connection) that tells your glutes to get ready to work!

Glute activation should be done before your workout; however, you can also use them during your work out as part of a super set to keep your glutes awake.

Whilst training it is so important to have your mind focus specifically on the muscle you want to grow – direct ALL of your attention to feeling the movement in your glute. For example, if you can’t activate your glutes, try shifting your stance slightly or realigning your hips etc., until you can feel the movement. Also make sure that you follow through with the movement – take it slow and squeeze.

through with the movement – take it slow and squeeze. ACTIVATION EXERCISES HERE ARE MY TOP
through with the movement – take it slow and squeeze. ACTIVATION EXERCISES HERE ARE MY TOP
through with the movement – take it slow and squeeze. ACTIVATION EXERCISES HERE ARE MY TOP
through with the movement – take it slow and squeeze. ACTIVATION EXERCISES HERE ARE MY TOP
through with the movement – take it slow and squeeze. ACTIVATION EXERCISES HERE ARE MY TOP
through with the movement – take it slow and squeeze. ACTIVATION EXERCISES HERE ARE MY TOP
through with the movement – take it slow and squeeze. ACTIVATION EXERCISES HERE ARE MY TOP
through with the movement – take it slow and squeeze. ACTIVATION EXERCISES HERE ARE MY TOP
through with the movement – take it slow and squeeze. ACTIVATION EXERCISES HERE ARE MY TOP
through with the movement – take it slow and squeeze. ACTIVATION EXERCISES HERE ARE MY TOP

ACTIVATION

with the movement – take it slow and squeeze. ACTIVATION EXERCISES HERE ARE MY TOP 4
with the movement – take it slow and squeeze. ACTIVATION EXERCISES HERE ARE MY TOP 4
with the movement – take it slow and squeeze. ACTIVATION EXERCISES HERE ARE MY TOP 4
with the movement – take it slow and squeeze. ACTIVATION EXERCISES HERE ARE MY TOP 4
with the movement – take it slow and squeeze. ACTIVATION EXERCISES HERE ARE MY TOP 4
with the movement – take it slow and squeeze. ACTIVATION EXERCISES HERE ARE MY TOP 4
with the movement – take it slow and squeeze. ACTIVATION EXERCISES HERE ARE MY TOP 4
with the movement – take it slow and squeeze. ACTIVATION EXERCISES HERE ARE MY TOP 4
with the movement – take it slow and squeeze. ACTIVATION EXERCISES HERE ARE MY TOP 4

EXERCISES

HERE ARE MY TOP 4 ACTIVATION ‘GO TO’S’:

• Banded hip thrusts

• Ankle weight kick ups and pulses

• Frog kicks – SQUEEZE

• Low banded squat side steps

WHY THE LACK OF WEIGHT IN MY FAVOURITE GLUTE EXERCISES? When we use weight, we
WHY THE LACK OF WEIGHT
IN MY FAVOURITE GLUTE
EXERCISES?
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.
CONCENTRATE ON THIS ONLY!
AC T I VAT I O N CIRCUITS
AC
T
I
VAT
I O N
CIRCUITS
AC T I VAT I O N CIRCUITS PICK ONE (OR MIX THEM UP AND CREATE

PICK ONE (OR MIX THEM UP AND CREATE YOUR OWN) AND DO BEFORE EACH WORKOUT!

40 seconds on, 10 seconds off, 4x through each circuit.

1. Banded abductors

2. Banded kick backs

3. Banded sumo squat pulses

4. Banded squat side steps

1. Ankle weight kick ups

2. Ankle weight frog kicks

3. Ankle weight hip thrusts

4. Ankle weight single leg lifts

1. Banded clams

2. Banded thrusts

3. Banded hyper extensions

4. Banded lying side leg raises

P H A S E O N E : WEEKS 1 – 2 CHOOSE CARDIO
P
H A S
E
O N
E :
WEEKS
1
2
CHOOSE CARDIO OPTION FROM PAGES 5 AND 6
HIIT CIRCUITS ARE COMPLETED 3 TIMES THROUGH IN TOTAL.

Break down

 

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

AM

Cardio

   

Cardio

     
 

Lower

HIIT

HIIT

 

HIIT

HIIT

Rest

Circuit

Circuit

Upper Body

Circuit

Circuit

PM

Body

Weighted

Session

Weighted

Session

 
MONDAY: LOWER BODY WEIGHTED SET SETS REPS/TIME EXERCISE TEMPO HASHTAG A1 4   20 DB

MONDAY: LOWER BODY WEIGHTED

SET

SETS

REPS/TIME

EXERCISE

TEMPO

HASHTAG

A1

4

 

20

DB Narrow Hip Thrusts

2222

#bbrnarrowhipthrusts

A2

4

12 ea

BB Step Ups

1111

#bbrstepups

B1

4

 

12

Jump Squats

1111

#bbrjumpsquats

B2

4

 

12

KB Sumo Squats

1211

#bbrsumosquats

C1

4

 

20

Banded Super Mans

2121

#bbrbandedsupermans

C2

4

10 ea way

Banded Crab Walks

1111

#bbrbandedcrabwalks

D1

4

12 ea

Lunge Kick Backs

1111

#bbrlungekickbacks

D2

4

60

sec

BB Squat Hold

----

#bbrsquathold

FINISHER: ANKLE WEIGHTS ON WHOLE TIME

20

Seconds straight leg kick backs, 10 second pulse x 3 each leg

20

Seconds donkey kicks, 10 second pulse x 3 each leg

20

Seconds single leg glute bridge, 10 second pulse x 3 each leg

TUESDAY: HIIT

40 secs on, 10 seconds transition time to move between exercises. 90 seconds rest after each round. 3 rounds.

SET

TIME

EXERCISE

TEMPO

HASHTAG

A1

40

Seconds

Med Ball Slams

AMRAP

#bbrmedballslams

A2

40

Seconds

Tricep Dips

AMRAP

#bbrtricepdips

A3

40

Seconds

DB Thrusters

AMRAP

#bbrthrusters

A4

40

Seconds

BB Bicep Curls

AMRAP

#bbrbicepcurls

A5

40

Seconds

BB Bent Over Row

AMRAP

#bbrbentoverrow

A6

40

Seconds

BB Sumo To Upright Rows

AMRAP

#bbrsumotorow

A7

40

Seconds

KB Swings

AMRAP

#bbrkbswings

A8

40

Seconds

KB Dead Lifts

AMRAP

#bbrkbdeadlifts

A9

40

Seconds

Mountain Climbers

AMRAP

#bbrmountainclimbers

A10

40

Seconds

Burpees

AMRAP

#bbrburpees

WEDNESDAY: HIIT

40 secs on, 10 seconds transition time to move between exercises. 90 seconds rest after each round. 3 rounds.

SET

TIME

EXERCISE

TEMPO

HASHTAG

A1

40

Seconds

Box Jumps

AMRAP

#bbrboxjumps

A2

40

Seconds

Star Squats

AMRAP

#bbrstarsquats

A3

40

Seconds

DB Punches

AMRAP

#bbrpunches

A4

40

Seconds

DB Renegade Rows

AMRAP

#bbrrenegaderows

A5

40

Seconds

Ski Jumps

AMRAP

#bbrskijumps

A6

40

Seconds

Skips

AMRAP

 

A7

40

Seconds

Push Ups

AMRAP

#bbrpushups

A8

40

Seconds

BB Curl To Press

AMRAP

#bbrcurltopress

A9

40

Seconds

BB Front Raises

AMRAP

#bbrfrontraises

A10

40

Seconds

Tredmill Sprint

AMRAP

 

THURSDAY: UPPER BODY

SET

SETS

REPS/TIME

EXERCISE

TEMPO

HASHTAG

A1

4

8, 8, 8 (Drop set)

DB 3 Ways

1111

#bbr3ways

A2

4

8, 8, 8 (Drop set)

Plate Front Raises

1111

#bbrfrontraises

B1

4

 

12

Seated Rows

2222

#bbrseatedrows

B2

4

12

each

Cable Single Arm Pull Downs

1212

#bbrsinglearmPD

C1

4

 

12

Plate Hammer Curls

1111

#bbrhammercurls

C2

4

12

each

DB Alternating Curls

1111

#bbralternatingcurls

FRIDAY: HIIT

40sec on, 10 seconds transition time to move between exercises.

90 seconds rest after each round. 3 rounds.

SET

 

TIME

EXERCISE

TEMPO

HASHTAG

A1

40

Seconds

KB Deadlift To Row

AMRAP

#bbrdeadtorow

A2

40

Seconds

KB Glute Swings

AMRAP

#bbrkbgluteswings

A3

40

Seconds

Skips

AMRAP

 

A4

40

Seconds

KB Hammer Curls

AMRAP

#bbrhammercurls

A5

40

Seconds

KB Goblet Squats

AMRAP

#bbrgobletsquats

A6

40

Seconds

Jump Squats

AMRAP

#bbrjumpsquats

A7

40

Seconds

Surrenders

AMRAP

#bbrsurrenders

A8

40

Seconds

DB Single Arm Snatch

AMRAP

#bbrsnatch

A9

40

Seconds

DB Tricep Kick Backs

AMRAP

#bbrtricepkickbacks

A10

40

Seconds

Half Burpees

AMRAP

#bbrhalfburpees

SATURDAY: HIIT

40 secs on, 10 seconds transition time to move between exercises.

90 seconds rest after each round. 3 rounds.

SET

TIME

EXERCISE

TEMPO

HASHTAG

A1

40

Seconds

Shoulder Taps

AMRAP

#bbrshouldertaps

A2

40

Seconds

Leg Raises

AMRAP

#bbrlegraises

A3

40

Seconds

Frog Jumps

AMRAP

#bbrfrogjumps

A4

40

Seconds

BB Tricep Press

AMRAP

#bbrtriceppress

A5

40

Seconds

BB Bench Press

AMRAP

#bbrbenchpress

A6

40

Seconds

Bench Up And Overs

AMRAP

#bbrupandovers

A7

40

Seconds

Incline Push Ups On Bench

AMRAP

#bbrinclinepu

A8

40

Seconds

BB Seated Shoulder Press

AMRAP

#bbrshoulderpress

A9

40

Seconds

BB Bicep Curls

AMRAP

#bbrbicepcurls

A10

40

Seconds

Bear Crawls

AMRAP

#bbrbearcrawls

MONDAY: LOWER BODY WEIGHTED SET SETS REPS/TIME EXERCISE TEMPO HASHTAG A1 4   24 BB

MONDAY: LOWER BODY WEIGHTED

SET

SETS

REPS/TIME

EXERCISE

TEMPO

HASHTAG

A1

4

 

24

BB Walking Lunges

1111

#bbrwalkinglunges

A2

4

 

12

KB Sumo Squats

2121

#bbrsumosquats

B1

4

 

12

BB Front Squats

2121

#bbrfrontsquats

B2

4

12

ea

KB Single Leg RDLs

2121

#bbrsinglerdls

C1

4

12

ea

Surrenders

1111

#bbrsurrenders

C2

4

60

sec

Wall Sit

----

#bbrwallsit

D1

4

200m

Sprint

----

 

D2

4

 

50

Sumo Squat Pulses

1111

#bbrsquatpulses

FINISHER: ANKLE WEIGHTS ON WHOLE TIME

20

Seconds straight leg kick backs, 10 second pulse x 3 each leg

20

Seconds donkey kicks, 10 second pulse x 3 each leg

20

Seconds single leg glute bridge, 10 second pulse x 3 each leg

TUESDAY: HIIT

40 secs on, 10 seconds transition time to move between exercises. 90 seconds rest after each round. 3 rounds.

SET

 

TIME

EXERCISE

TEMPO

HASHTAG

A1

40

Seconds

BB Clean And Press

AMRAP

#bbrcleanandpress

A2

40

Seconds

BB Sumo Squats

AMRAP

#bbrsumosquats

A3

40

Seconds

BB Behind The Head Press

AMRAP

#bbrbehindthehead-

 

press

A4

40

Seconds

BB Jump Squats

AMRAP

#bbrjumpsquats

A5

40

Seconds

BB Curl To Press

AMRAP

#bbrcurltopress

A6

40

Seconds

BB Thrusters

AMRAP

#bbrthrusters

A7

40

Seconds

Rotating Jump Squats

AMRAP

#bbrrotatingjumpsquats

A8

40

Seconds

Moving Push Ups

AMRAP

#bbrmovingpushups

A9

40

Seconds

Plank

AMRAP

#bbrplank

A10

40

Seconds

Plank Raises

AMRAP

#bbrplankraises

WEDNESDAY: HIIT

40 secs on, 10 seconds transition time to move between exercises. 90 seconds rest after each round. 3 rounds.

SET

 

TIME

EXERCISE

TEMPO

HASHTAG

A1

40

Seconds

Sprint

AMRAP

 

A2

40

Seconds

BB Shoulder Press

AMRAP

#bbrshoulderpress

A3

40

Seconds

Wall Balls

AMRAP

#bbrwallballs

A4

40

Seconds

Burpees

AMRAP

#bbrburpees

A5

40

Seconds

Box Jumps

AMRAP

#bbrboxjumps

A6

40

Seconds

Jumping Lunges

AMRAP

#bbrjumpinglunges

A7

40

Seconds

Bear Crawls

AMRAP

#bbrbearcrawls

A8

40

Seconds

Sled Push

AMRAP

#bbrsledpush

A9

40

Seconds

DB Squat Punches

AMRAP

#bbrsquatpunches

A10

40

Seconds

Crunches

AMRAP

#bbrcrunches

THURSDAY: UPPER BODY WEIGHTED

SET

SETS

REPS/TIME

EXERCISE

TEMPO

HASHTAG

A1

4

12

BB Skull Crushers

2121

#bbrskullcrushers

A2

4

12

BB Tricep Press

2121

#bbrtriceppress

         

#bbrconcentra-

B1

4

12 ea

DB Concentration Curls

2121

tioncurls

B2

4

12

DB Reverse Flyes

2121

#bbrreverseflyes

C1

4

12 ea

DB Bicep Curls

2121

#bbrbicepcurls

C2

4

12

DB Shoulder Press

2121

#bbrshoulderpress

D1

4

200m

Sprint

----

 

D2

4

50

Sumo Squat Pulses

1111

#bbrsquatpulse

FRIDAY: HIIT

40sec on, 10 seconds transition time to move between exercises.

90 seconds rest after each round. 3 rounds.

SET

 

TIME

EXERCISE

TEMPO

HASHTAG

A1

40

Seconds

Shoulder Taps

AMRAP

#bbrshouldertaps

       

#bbrmountain-

A2

40

Seconds

Mountain Climbers

AMRAP

climbers

A3

40

Seconds

Spider Mans

AMRAP

#bbrspidermans

A4

40

Seconds

Med Ball Slam Burpees

AMRAP

#bbrmbburpees

A5

40

Seconds

Tuck Jumps

AMRAP

#bbrtuckjumps

A6

40

Seconds

Banded Kick Backs

AMRAP

#bbrbandkickbacks

A7

40

Seconds

Banded Side Raises

AMRAP

#bbrbandsideraises

A8

40

Seconds

Banded Abductors

AMRAP

#bbrbandabduc-

 

tors

A9

40

Seconds

Banded In And Outs

AMRAP

#bbrbandinand-

 

outs

A10

40

Seconds

Banded Hip Thrusts

AMRAP

#bbrbandthrusts

SATURDAY: HIIT

40 secs on, 10 seconds transition time to move between exercises.

90 seconds rest after each round. 3 rounds.

SET

 

TIME

EXERCISE

TEMPO

HASHTAG

A1

40

Seconds

Sprint

AMRAP

 

A2

40

Seconds

Burpees

AMRAP

#bbrburpees

A3

40

Seconds

Sprint

AMRAP

 

A4

40

Seconds

Frog Jumps

AMRAP

#bbrfrogjumps

A5

40

Seconds

Sprint

AMRAP

 

A6

40

Seconds

BB Thrusters

AMRAP

#bbrthrusters

A7

40

Seconds

Sprint

AMRAP

 

A8

40

Seconds

BB Clean And Press

AMRAP

#bbrcleanandpress

A9

40

Seconds

Sprint

AMRAP

 

A10

40

Seconds

BB Bicep Curl

AMRAP

#bbrbicepcurl

P H A S E T W O : WEEKS 3 – 4 CHOOSE CARDIO
P H A S
E T W O :
WEEKS 3
4
CHOOSE CARDIO OPTION FROM PAGES 5 AND 6
HIIT CIRCUITS ARE COMPLETED 3 TIMES THROUGH IN TOTAL.

Break down

 

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

AM

 

Cardio

   

Cardio

   
 

HIIT

Lower

HIIT

HIIT

Upper

HIIT

Fasted

Circuit

Body

Circuit

Circuit

Body

Circuit

Cardio

PM

Weighted

Weighted

Session

Session

MONDAY: HIIT 50 secs on, 10 seconds transition time to move between exercises. 90 seconds

MONDAY: HIIT

50 secs on, 10 seconds transition time to move between exercises. 90 seconds rest after each round. 3 rounds.

SET

TIME

EXERCISE

TEMPO

HASHTAG

A1

50

Seconds

DB Row To Kick Backs

AMRAP

#bbrrowtokickbacks

A2

50

Seconds

DB Upright Rows

AMRAP

#bbruprightrows

A3

50

Seconds

Star Squats

AMRAP

#bbrstarsquats

A4

50

Seconds

Tricep Dips

AMRAP

#bbrtricepdips

A5

50

Seconds

Bench Hops

AMRAP

#bbrbenchhops

A6

50

Seconds

V Sits

AMRAP

#bbrvsits

A7

50

Seconds

BB Hip Thrusts

AMRAP

#bbrhipthrusts

A8

50

Seconds

Frog Kicks

AMRAP

#bbrfrogkicks

A9

50

Seconds

Glute Kickbacks Off Bench

AMRAP

#bbrkickbacks

A10

50

Seconds

DB Reverse Flyes

AMRAP

#bbrreverseflyes

TUESDAY: LOWER BODY WEIGHTED

SET

SETS

REPS/TIME

EXERCISE

TEMPO

HASHTAG

A1

4

12

ea

Smith Machine Kick Ups

1111

#bbrkickups

A2

4

12

ea

Plate Side Raises

1111

#bbrplatesideraises

B1

4

20

Smith Machine Thrusts

2222

#bbrthrusts

B2

4

12

ea

DB Fire Hydrants

1211

#bbrfirehydrants

     

Smith Machine

   

C1

4

 

12

Sumo Squats

2222

#bbrsumosquats

C2

4

12

BB Sumo Deadlifts

2222

#bbrsumodeadlifts

WEDNESDAY: HIIT

50 secs on, 10 seconds transition time to move between exercises.

90 seconds rest after each round. 3 rounds.

SET

TIME

EXERCISE

TEMPO

HASHTAG

A1

50

Seconds

Jump Squats

AMRAP

#bbrjumpsquats

A2

50

Seconds

Step Ups

AMRAP

#bbrstepups

A3

50

Seconds

Box Jumps

AMRAP

#bbrboxjumps

A4

50

Seconds

Leg Raises

AMRAP

#bbrlegraises

A5

50

Seconds

Reverse Curls

AMRAP

#bbrreversecurls

A6

50

Seconds

Squat with Side Kicks

AMRAP

#bbrsquatsidekicks

A7

50

Seconds

BB Bent Over Rows

AMRAP

#bbrbentoverrows

A8

50

Seconds

BB Squats

AMRAP

#bbrsquats

A9

50

Seconds

Narrow To Wide Push Ups

AMRAP

#bbrnarrowtowidepu

A10

50

Seconds

Around The World Plank

AMRAP

#bbraroundtheworld

THURSDAY: HIIT

50 secs on, 10 seconds transition time to move between exercises.

90 seconds rest after each round. 3 rounds.

SET

TIME

EXERCISE

TEMPO

HASHTAG

A1

50

Seconds

BB Curl to Press

AMRAP

#bbrcurltopress

A2

50

Seconds

Plank Jacks

AMRAP

#bbrplankjacks

A3

50

Seconds

Half Burpees

AMRAP

#bbrhalfburpees

A4

50

Seconds

Push Up Into Mountain Climber

AMRAP

#bbrpushclimb

A5

50

Seconds

Ski Jumps

AMRAP

#bbrskijumps

A6

50

Seconds

Tuck Jumps

AMRAP

#bbrtuckjumps

A7

50

Seconds

Rear Lunge Knee Ups

AMRAP

#bbrkneeups

A8

50

Seconds

Tricep Push Ups

AMRAP

#bbrtriceppu

A9

50

Seconds

Bicycle Crunches

AMRAP

#bbrbicyclecrunches

A10

50

Seconds

Toe Taps

AMRAP

#bbrtoetaps

FRIDAY: UPPER BODY WEIGHTED

SET

SETS

REPS/TIME

EXERCISE

TEMPO

HASHTAG

A1

4

8,8,8 (Drop Set)

DB Lateral Raises (Heavy)

1111

#bbrlateralraises

A2

4

8,8,8 (Drop Set)

DB Lateral Raises (Light)

1111

#bbrlateralraises

B1

4

12

DB Arnold Press

1111

#bbrarnoldpress

B2

4

12 ea

DB Single Arm Row

1211

#bbrsinglearmrow

     

Cable Face

   

C1

4

12

Pulls

1212

#bbrfacepulls

C2

4

12

Cable Curls

1111

#bbrcablecurls

D1

4

12, 12, 12 (Drop Set)

Lat Pull Downs

1211

#bbrlatpulldowns

SATURDAY: HIIT

50 secs on, 10 seconds transition time to move between exercises. 90 seconds rest after each round. 3 rounds.

SET

TIME

EXERCISE

TEMPO

HASHTAG

A1

50

Seconds

TRX Jump Squats

AMRAP

#bbrtrxjumpsquats

A2

50

Seconds

TRX Pull Ups

AMRAP

#bbrtrxpullups

A3

50

Seconds

TRX Pistol Squats

AMRAP

#bbrtrxpistolsquats

A4

50

Seconds

DB Renegade Rows

AMRAP

#bbrrenegaderows

A5

50

Seconds

DB Thrusters

AMRAP

#bbrthrusters

A6

50

Seconds

DB Tricep Kick Backs

AMRAP

#bbrtricepkickbacks

A7

50

Seconds

DB Hip Thrusts

AMRAP

#bbrhipthrusts

A8

50

Seconds

DB Bent Over Rows

AMRAP

#bbrbentoverrows

A9

50

Seconds

DB Burpees

AMRAP

#bbrburpees

A10

50

Seconds

DB Curls

AMRAP

#bbrcurls

MONDAY: HIIT 50 secs on, 10 seconds transition time to move between exercises. 90 seconds

MONDAY: HIIT

50 secs on, 10 seconds transition time to move between exercises. 90 seconds rest after each round. 3 rounds.

SET

 

TIME

EXERCISE

TEMPO

HASHTAG

A1

50

Seconds

Bike Sprint

AMRAP

 

A2

50

Seconds

Surrenders

AMRAP

#bbrsurrenders