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8 WEEK

BIKINI BUILD
Challenge eBook!

BODIESBYRACHEL.COM.AU
THE ULTIMATE BBR
CHALLENGE IS HERE!
This eBook shares all there is to know

It’s not only the start of a new year, but the start of a new decade! We’ve combined our
two most popular Programs ever to create our best BBR Challenge yet. This 8 Week Bikini
Build Challenge is a combination of our TLM Challenge and Team Bikini, providing you all
the tools, support and guidance you need to create YOUR bikini body! We’ve added some
brand new features to our App, as well as 3 check-ins throughout this Challenge.

I’ve created this eBook to give you a taste of exactly what’s in store, sharing some sample
home and gym workouts, recipes + an overview of what you can expect!
First things first,
Let’s talk WORKOUTS!
This is my first ever Bikini Build Challenge and I want to share
what makes it so unique!
This Challenge combines everything you love from my previous TLM and Team Bikini
Programs, with some exciting new additions. I wanted to share the style of training that
I have been loving, with a big focus on PROGRESS. I’ve added a new feature to the BBR
App exclusively for this Challenge which you are going to absolutely love! Say hello to the
BBR Workout Tracker!

This feature allows you to track your weights, reps, sets and notes per exercise, and the
App will automatically display your previous logs when this exercise appears again! This
allows you to consistently view your progress and aim to increase your performance.
This one is a game-changer ladies!

Track your daily reps,


sets and weights

Automatically appears
for each exercise to
track your progress

Record workout
notes!
BIKINI BUILD Sample Workouts!
I’ve included a sample workout overview for you below, as well as 2 home and gym
workouts for you to try! As this is a new Challenge, I want to give you the opportunity to
experience exactly what the training is like. This Challenge focuses on sculpting lean legs,
growing your glutes, tightening your core and helping you to achieve an hourglass figure.

Want to know what a week of training will look like?


I’ve included the Week 1 and Week 8 workout splits for you below!

Week1
LOWER BODY WEIGHTED
M on d ay
FOCUS: GLUTES & HAMSTRINGS

UPPER BODY WEIGHTED


Tu e s d ay
FOCUS: COMPLETE UPPER BODY

We d n e s d ay CARDIO & CORE STRENGTH AND STABILITY

LOWER BODY WEIGHTED


Th u rs day
FOCUS: QUADS & HAMSTRINGS

UPPER BODY WEIGHTED


Fri d ay
FOCUS: COMPLETE UPPER BODY

LOWER BODY CIRCUIT


S a t u rday
FOCUS:GLUTES

S u n day REST & RECOVERY

Week8
CARDIO & UPPER BODY WEIGHTED
M on d ay
FOCUS: COMPLETE UPPER BODY

LOWER BODY CIRCUIT


Tu e s day
FOCUS: GLUTES

UPPER BODY WEIGHTED


We dn e s d ay
FOCUS: COMPLETE UPPER BODY

LOWER BODY WEIGHTED


Th u rs day
FOCUS: QUADS & HAMSTRINGS

Fri d ay HIIT CIRCUIT & CORE STRENGTH AND STABILITY

LOWER BODY WEIGHTED


S a t u rd ay
FOCUS: GLUTES & HAMSTRINGS

S u n day REST & RECOVERY


Here are your
BIKINI BUILD WORKOUTS!
This Challenge includes access to both home and gym workouts, and I’ve included 2
sample workouts for you to trial below. Enjoy girl!

GYM WORK
LOWER BODY WEIGHTED
FOCUS: GLUTES & HAMSTRINGS

V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m /s h o w c a s e / 6 6 6 2 9 4 9

ACT I VAT I O N C I R CU I T
30 seconds on, 10 seconds transition time to move between exercises.
30 seconds rest after each round.

SE T SE TS RE P S / TI M E EXE RC ISE

A1 2 30 SEC COTTON BAND HIP THRUSTS

A2 2 30 SEC E/L COTTON BAND KICKBACKS

Move quickly between exercises in supersets (A1, A2 etc)


and have no longer than 90 seconds’ rest between sets. (INCREASE WEIGHT A1-C1)

SE T SE TS RE P S / TI M E EXE RC ISE TE MPO

COTTON BAND BARBELL


A1 2 20 2120
HIP THRUSTS

COTTON BAND BARBELL


B1 2 15 2120
HIP THRUSTS

COTTON BAND BARBELL


C1 2 10 2220
HIP THRUSTS

DUMBBELL SINGLE LEG


D1 4 10 E/L 2120
GLUTE BRIDGES

D2 4 10 E/L CABLE KICKBACKS 2120

FINISHER

SE T SE TS RE P S / TI M E EXE RC ISE TE MPO

FROG GLUTE HYPEREXTENSIONS


A1 1 DS 5, 10, 15 2120
(HOLD PLATE)
HOME WORKOUT
LOWER BODY WEIGHTED
FOCUS: GLUTES & HAMSTRINGS

V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m /s h o w c a s e / 6 6 6 2 9 6 5

ACT I VAT I O N C I R CU I T
30 seconds on, 10 seconds transition time to move between exercises.
30 seconds rest after each round.

SE T SE TS RE P S / TI M E EXE RC ISE

A1 2 30 SEC COTTON BAND HIP THRUSTS

A2 2 30 SEC E/L COTTON BAND KICKBACKS

Move quickly between exercises in supersets (A1, A2 etc)


and have no longer than 90 seconds’ rest between sets. (INCREASE WEIGHT A1-C1)

SE T SE TS RE P S / TI M E EXE RC ISE TE MPO

COTTON BAND DUMBBELL


A1 2 20 2120
HIP THRUSTS

COTTON BAND DUMBBELL


B1 2 15 2120
HIP THRUSTS

COTTON BAND DUMBBELL


C1 2 10 2220
HIP THRUSTS

DUMBBELL SINGLE LEG GLUTE


D1 4 10 E/L 2120
BRIDGES

D2 4 10 E/L COTTON BAND KICKBACKS 2120

FINISHER

SE T SE TS RE P S / TI M E EXE RC ISE TE MPO

A1 1 DS 5, 10, 15 DUMBELL FROG PUMPS 2120


GYM WORKOUT
CA R D I O + CO R E ST R E N G T H A N D STA B I L I TY

V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m /s h o w c a s e / 6 6 6 2 9 7 5

L I S S CA R D I O 6 0 M I N UT E WA L K ( FA ST E D O PT I O N A L )
OR
HIIT CARDIO
Intervals: 20 seconds on/40 seconds off

SE T SE TS RE P S / TI M E EXE RC ISE

A1 1 5 MIN STEADY STATE TREADMILL WALK (20%)

A2 1 5 MIN STEADY STATE TREADMILL WALK (40%)

B1 4 20 SEC INCLINE TREADMILL SPRINT (80-100%)

C1 4 20 SEC SEATED BIKE SPRINT (80-100%)

D1 1 10 MIN STEADY STATE TREADMILL WALK (20%)

CO R E ST R E N G T H A N D STA B I L I TY

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


60 seconds rest after each round.

SE T SE TS RE P S / TI M E EXE RC ISE

A1 3 30 SEC PLANK

A2 3 30 SEC MOUNTAIN CLIMBERS

A3 3 30 SEC LEG RAISES

A4 3 30 SEC BICYCLES

B1 3 30 SEC BOSU BALL CRUNCHES

B2 3 30 SEC BOSU BALL REVERSE CRUNCHES

B3 3 30 SEC SIDE PLANK (RIGHT)

B4 3 30 SEC SIDE PLANK (LEFT)


HOME WORKOUT
CA R D I O + CO R E ST R E N G T H A N D STA B I L I TY

V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m /s h o w c a s e / 6 6 6 2 9 7 7

L I S S CA R D I O 6 0 M I N UT E WA L K ( FA ST E D O PT I O N A L )
OR
HIIT CARDIO
Intervals: 20 seconds on/40 seconds off

SE T SE TS RE P S / TI M E EXE RC ISE

A1 1 5 MIN STEADY STATE WALK (20%)

A2 1 5 MIN STEADY STATE WALK (40%)

B1 4 20 SEC JUMPING LUNGES (80-100%)

C1 4 20 SEC BOX JUMPS (80-100%)

D1 1 10 MIN STEADY STATE WALK (20%)

CO R E ST R E N G T H A N D STA B I L I TY (T I M E R )
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest after each round.

SE T SE TS RE P S / TI M E EXE RC ISE

A1 3 30 SEC PLANK

A2 3 30 SEC MOUNTAIN CLIMBERS

A3 3 30 SEC LEG RAISES

A4 3 30 SEC BICYCLES

B1 3 30 SEC DIAMOND CRUNCHES

B2 3 30 SEC REVERSE CRUNCHES

B3 3 30 SEC SIDE PLANK (RIGHT)

B4 3 30 SEC SIDE PLANK (LEFT)


Training Features!
The BBR App provides you with all the tools you need to succeed
on this journey, making your workouts easier than ever to follow!
A S PA R T O F T H I S C H A L L E N G E , YO U WI L L H AVE A CC E S S T O :

SELECT HOW MANY


D AYS YO U T R A I N

For the first time, we’ve


included guidelines for you to
select your preferred amount
of training days per week. You
can select between 4, 5 or 6
workouts per week.

VIDEO
D E M O N ST R AT I O N S

I share individual video


demonstrations for each
exercise, as well as written tips
and instructions!
P L AYA B L E
WO R KO UT F E ATU R E

Want to follow me as you


complete your workout? Our
playable workout feature includes
a timer to allow follow me as
you complete your circuits!

NEW WORKOUT
TRACKER!

Track your progress for every


exercise in this Challenge by
recording your weights, reps,
sets and notes!

TRACK YOUR
ACCO U N TA B I L I TY !

At the end of each workout, the


BBR App will share statistics on
your performance!
WORKOUT
TUTORIALS

Need a little more guidance


for a specific exercise? Emma
and I share detailed tutorial
videos on how to perform each
exercise correctly!

Y O U R D A I LY
ACTIVITY GUIDE!

We’ve also added a daily


activity guide to our BBR App,
providing you with additional
activity targets for you
implement to your Challenge.
These are optional, but is a
great resource for those of
you who enjoy counting steps
or are looking to add some
additional exercise to your

+So much more!


daily routine.
All about NUTRITION
Nutrition is such an important part of this Challenge, and we’ve
included some new and exciting features to provide you with the
best possible experience!

Plus, I’ve included some of my favourite recipes to give you a taste of the types of foods
you can expect to see in your Meal Guide!

Your Macro/Meal guide takes out all the guesswork from the nutrition side of things
- providing you with an easy-to-follow outline of what we recommend you should eat
daily! If you’re fairly new to planning your nutrition or just want to keep things simple,
choose the full Meal Guide option, which will lay out all the main ingredients for you to
create delicious meals from. This is the most popular option giving you access to all of the
features in the BBR App.

More experienced girls can take advantage of the Macro Only guide, which provides
energy and macronutrient targets, as well as nutrient timing advice. All plans come with
lots of information and exciting features, including Freestyle Macros and Recipes
to inspire you.

We have made some super exciting updates to the nutritional aspects of our App, making
it easier than ever to enjoy the foods you eat and ultimately succeed on your journey!
A S PA R T O F T H I S C H A L L E N G E , YO U WI L L H AVE A CC E S S T O :

NEW AND IMPROVED BBR FOOD JOURNAL!

View your
previous days
food logs

Track your daily


calorie intake

Track your foods


or BBR recipes

View your
remaining daily
macros

Foods/recipes
broken into
meals

We’ve made some exciting new updates to our BBR Food Journal based on your feedback!
We’re always working to improve our Challenge experience and can’t wait for you
enjoy these updates. Not only have we introduced new foods for you track, but we have
enhanced the overall layout and usability for you!
All meals are now broken into sections to make it easier for you to follow, and we have also:

Introduced a new feature


to allow you to simply calculate your
serving size/amount! You can now simply
change the amounts to calculate the
macros of exactly how much you consumed.
UPDATED NUTRITION
FEATURES!
After being highly requested, we’re pleased to announce
that you can now save your Food Swaps directly to your
Meal Guide!

This allows you to introduce variety to your meals, without


having to search for your favourite swaps daily. Simply tap
the arrows beside your ingredients to find swap options
with similar macros and tap ‘swap’ to add them directly to
your Meal Guide!

SAVE YOUR FREESTYLE


MACROS TO THE
FOOD JOURNAL!
Have you been loving our Freestyle Macros feature? We’ve
made another new addition, allowing you to now save your
Freestyle Macros to the BBR Food Journal!

This a great feature for anyone wanting to set their own


calories or macros, or even utilise a diet break!
Breakfast Recipes

L E M O N & B L U E B E R R Y P R O T E I N PA N CA K E S

Directions:
Ingredients:
1. In a blender, combine protein, lemon
30g Vanilla Protein Powder
juice, honey, vanilla extract, oats, egg and
25g Blueberries
plant based milk. Blend until smooth. After
Zest and Juice from 1/2 Lemon
blending, stir in blueberries and lemon
8g Honey
zest.
1 tsp Vanilla Extract
60g Rolled Oats
2. Lightly spray a pan on medium heat
1 Egg(s)
with coconut oil. When hot, pour enough
1 tbsp Unsweetened Plant Based Milk
pancake batter onto pan to create the
Sugar Free Maple Syrup (optional)
desired size pancakes you’d like.

3. When the pancake starts slightly


bubbling at the surface, flip it to the other
side and cook for another 1-2 minutes on
medium heat.

4. Serve hot with sugar-free maple syrup!


Breakfast Recipes

EGG WHITE BREAKFAST SANDWICHES

Directions:
Ingredients:
1. Spray a pan and round egg mould with
1 wholemeal English Muffin
cooking oil spray. Pour egg whites into the
100g Egg Whites
silicone egg ring, on a pan over medium
30g Turkey Breast Slices
heat. Sprinkle with salt & pepper.
15g Vegan Mozzarella Shreds
Salt & Pepper
2. In the same pan, add turkey slices and
Sugar Free Barbeque Sauce (optional)
cook them until they develop a slightly
brown crust.
*Note: The egg whites can also be
3. While the egg and turkey are cooking, cooked in a small circular bowl or
toast the english muffin to your liking. tupperware in the microwave for
approximately 1-2 minutes. Cook in
4. After a minute, gently remove the 40 second increments so they don’t
egg ring from the egg and flip it. Flip explode in the microwave.
the turkey slice as well. Cook for another
minute and then remove from the pan.

5. Add the egg whites to the toasted


english muffin, with cheese on top, as
well as the turkey slices. Add sugar free
barbeque sauce for added flavour. Enjoy!
SPICED CHICKEN BURGERS

Directions:
Ingredients:
1. In a bowl, mix together all ingredients
90g Extra Lean Chicken Mince (Raw Weight)
until thoroughly combined.
40g Quinoa (Cooked Weight)
1/4 tsp Ground Turmeric
2. Form mixture into patties of your
1/4 tsp Ground Cumin
desired size.
1/4 tsp Paprika
1/4 tsp Onion Powder
3. Heat a pan over medium-high heat or
1/4 tsp Garlic Powder
a grill/barbeque. Lightly spray pan with
Salt & Pepper
cooking oil. Once hot, place in patties and
Sugar Free Barbeque/Tomato Sauce (optional)
cook for about 5-8 minutes on each side.

4. Serve hot with a side of sugar free


tomato or barbeque sauce. Enjoy!
PINK PEPPERCORN BAKED SALMON

Directions:
Ingredients:
1. Preheat oven to 200°C and line a baking
130g Salmon (Raw Weight)
sheet with baking/parchment paper.
1 tsp Pink Peppercorns
Juice and Zest from 1/2 a Lemon
2. Lay your salmon fillet on top of some
2 sprigs fresh Rosemary
aluminum foil. Top salmon with salt,
Salt & Pepper
pepper, lemon juice and zest, rosemary
sprigs and pink peppercorns.

3. Loosely wrap and close the aluminium


foil around the salmon so that you create a
mini-oven for each piece of salmon. Bake
in the oven for approximately 20 minutes,
or until the salmon is flaky. Enjoy!
C H I C K E N & VE G G I E PA S TA

Directions:
Ingredients:
1. Lightly spray a pan on medium-high
130g Pasta (Cooked Weight)
heat with cooking oil. Once hot, add
110g Extra Lean Chicken Mince (Raw Weight)
in shallots and garlic and sauté until
1/2 Shallot, diced
softened. Add in chicken mince, and break
1 clove Garlic, minced
it up into small pieces using a spatula.
20g Spinach, roughly chopped
5g Olive Oil
2. Once chicken mince is nearly cooked
40g Red and Orange Capsicum
through, add in spinach leaves and sauté
(mixed together), thinly sliced
until they have welted. Take off the heat
30g Mushrooms, halved or
and set aside in a bowl.
quartered if large
1/2 small Zucchini, cut into thick circles
3. In the same pan over medium-high
1/2 fresh Tomato, diced
heat, add olive oil. Once hot, add in the
1/4 cup Reduced-Sodium Chicken Stock
rest of the ingredients. Bring this to a
1 tsp Cajun Seasoning
gentle boil, add back in the chicken mince,
1 tsp Tomato Paste
and reduce to a low simmer. Simmer for
Salt & Pepper
an additional 5-15 minutes.

4. Season with salt and pepper.


Enjoy over pasta or rice!
S AVO U RY S WE E T P OTATO

Directions:
Ingredients:
1. Preheat oven to 220°C. Line a baking
200g Sweet Potato (Raw Weight)
sheet with paper or foil.
¼ small Onion, diced
2. Poke holes into your sweet potato using 80g Lean Turkey Mince (Cooked Weight)
a fork in a few different spots. Bake your ¼ tsp Chili Powder
Sweet Potato until the skin is crispy and ¼ tsp Ground Cumin
the middle is soft. Once cooked, make a ¼ tsp Paprika
cut through the middle of the potato. Salt & Pepper
10g Vegan Mozzarella Shreds
3. In a pan over medium-high heat, add
10g Red Capsicum
in diced onions and sauté until softened.
20g Avocado
Add in turkey mince and all spices. Break
Lemon Juice (optional)
mince into small pieces with your spatula
Red Pepper Flakes (optional)
and mix to evenly coat with spices. Season
with salt and pepper. .

4. Top the cut sweet potato with your


cooked mince. If you wish to add some
vegan cheese, place some on top of the
mince and put the potato back in the oven
until the cheese is melted.

5. Dice capsicum and avocado and


sprinkle on top of the mince.

6. Drizzle with lemon juice and season


with salt, pepper, and red pepper flakes.
Transformations
8 WEEK
Take a look at what some of my incredible clients have achieved in 2019!
This is more than just a Program, this is a life-changing experience. We truly want you to
succeed on your journey, and provide you with all the support and guidance that you need
to help you achieve your goals!

Chloe Webb
“This program has absolutely changed my life.
No words can express how happy I am with the
results from such a short period of time. I can’t
wait to drop a little more fat and start gaining
muscle. Thank you so much Rachel & BBR team!”

Sheena Phillips
With this 8 Week Challenge I have really
committed. I was dedicated to this challenge
from day one as it wasn’t just to get fit but it was
to help me become happier mentally.

Everything is about balance now having


completed the 8 weeks. I am stronger physically
and mentally, and overall feel so much better and
healthier. The 8 Week Challenge really pushed
me further and has made this a lifestyle change
rather than just an 8 Week Challenge.

Thanks again to the BBR team for your all your


efforts into the app and making this a genuinely
enjoyable lifestyle change.”
Chely Friend
“I honestly felt I had no clue what I was
getting myself into, but BBR made it so easy!
The creative mindset shared by the BBR
family is an inspiration to me!

With friendly informative blogs and


deliciously fun, healthy recipes, it’s inevitable
not to fall in love with BBR.

I guess all I’m trying to say is THANK YOU.


Special appreciation to the one and only,
to the heart and soul, to the queen of
ambition... Rachel Dillon... who really is my
number 1 inspiration!“

Sarah Bouhamdan
“All I can say is a big thank you for the past 8
weeks!! It’s been an amazing experience and
I can’t thank you girls enough for all of the
assistance you have provided.

BBR has taught me balance! I can finally stick


to something during the week and enjoy my
weekends. I’m so happy with my results and
more than anything my strength!! I’m eating
more food and carbs and feeling amazing. I’m
also on the plant based program and have been
plant based for a while. I was initially worried with
my dietary requirements but the BBR team are
amazing at accommodating for everyone.
So thank you!!”
I hope you enjoyed this eBook!
We have truly put so much into this Challenge
as we want to provide you with the ultimate
experience to begin the new year! I love
providing value to my BBR community
and hope you found this useful. This is
just a small taste of what we have in
store for this Challenge and I would
LOVE to be a part of your journey
into 2020 and beyond.

Thank you for downloading and reading


this eBook. Thank you for being a part of this
incredible community. Thank you for trusting
Bodies By Rachel! <3

LET’S DO THIS!