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TRAINING
PROGRAM
8 Week Training Program
D I S C L A I M E R
If you think you may have a medical emergency, please call your
doctor or 911 immediately.
together!
Heidi Somers
Program Question & Answer
Healthy Carbohydrates
Brown rice, sweet potatoes, Oats, rice cakes,
Ezekiel bread, Quinoa, Buckwheat, Chickpeas, Kidney Beans
Healthy Fats
Almonds, coconuts, peanuts, pine nuts, walnuts,
flax seeds, chia seeds, avocados, olive oil,
coconut oil, pistachios
Hydration Foods
Watermelon, cucumbers, pineapples, lettuce,
tomatoes, grapefruit, & blueberries
Foods to Limit/Moderation
Processed/refined foods, soda, candy, sugary
cereals, sugary drinks & white flour
Supplements
Supplements are not required to participate in my 8 Week Program or to achieve results.
These are items I will personally be taking throughout the duration of the 8 weeks.
www.1UpNutrition.com 20%
Discount Code: BUFFBUNNY Off
www.1UpNutrition.com 20%
Discount Code: BUFFBUNNY Off
Legs& GluteDay
Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Barbell
Squats 25 20 15 10 5 3
Narrow 10
Stance Leg Press
10 10 10
DB Standing 20 20 20
Calf Raise (Toes Forward)
Day 2
Dumbbell 12 12 12 12
Front Raise
Cable 12 12 12 12
Crossovers
Elevated DB 20 15 10
Shoulder Press
Ab Circuit
Bicycle 20 20 20
Crunches
Plank Hip Dips 20 20 20
Day 3
Seated 12 12 12 12
Good Mornings
Back 20 20 20
Extensions
HIIT Workout
PERFORM AFTER YOU'VE COMPLETED YOUR WEIGHT LIFTING SESSION
Day 3
HIIT Workout
ROUNDS: PERFORM CIRCUIT FOR 3 FULL ROUNDS
DURATION: EACH EXERCISE SHOULD BE 40 SECONDS
REST: REST FOR 20 SECONDS IN-BETWEEN EXERCISES
Cable 15 15 15
Abduction
Single Leg 12 12 12
Cable Deadlifts
Seated
Calf Raise
20 20 20
(Toes Outward 10/Toes Inward 10)
Day 5
www.Youtube.com/HeidiSomers