bodiesbyrachel

28-DAY
FULL-BODY SHRED
 PROGRAM OVERVIEW
Welcome to Bodies by Rachel 28-DAY FULL-BODY SHRED. This guide has been written for women who
are looking to challenge themselves and make positive changes to their bodies and
fitness levels.
l No gym required

l Minimal equipment

l Time efficient

l Effective full body transformation

l Exercise glossary included

The Bodies by Rachel 28-DAY FULL-BODY SHRED consists of:

* A FULL 28 days’ worth of workouts
* Bodies by Rachel Nutrition Guide
* Bodies by Rachel Lean Eating Cookbook
* What is HIIT Training and Why it is so Effective?
* Goal Setting
* Progress Tracking
* Frequently Asked Questions

Equipment needed: Dumbbells (DB), Skipping Rope, Exercise Ball, Bench.

This program is targeted at all fitness levels. You have the ability to push yourself as hard as you can at the
level you are at. If you are finding something too easy, increase your weights.

Keep us updated on your progress via Instagram using #bodiesbyrachel or #teambbr and
following us @racheldillonwbffpro or on Facebook: www.facebook.com/bodiesbyrachel

This book has been by written by Rachel Dillon, Founder & Director of Global Fitness Pty Ltd [ACN: 611 288 834, ABN: 57611288834] trading as
Bodies by Rachel. [Rachel’s Qualifications: Cert III & IV in Fitness, Accredited Certificate of Nutrition.] Design, images & text © Rachel Dillon 2016.
All rights reserved. No part of this publication may be reproduced, stored, or transmitted, in any form or by any means, electronic, mechanical,
photocopying, recording and/or otherwise without the prior written permission of the author.
Individuals acknowledge that while partaking in any workout activity contained in this program that Bodies by Rachel is not responsible for
any loss or damage with relation to same. Individuals understand that this program is not tailored to suit any personal injuries, health problems
or any other problems that could be aggravated with exercise; and that it is their personal responsibility to consult with a physician prior to and
regarding participation in the workouts in this program.
Individuals fully understand that the materials and information contained in this program are for general health improvement and should
not be substituted for medical advice. If injury does occur as a result of participating in the workouts in this program, the individual forever
releases Bodies by Rachel from any claims, demands and causes of action as a result of the individual’s voluntary participation, and from any
liability (including liability for their negligence or negligence of others) now or in the future for conditions that the individual may obtain.
Individuals are fully aware and agree to assume full responsibility for any risks, injuries of damages, known or unknown, which might be incurred
as a result of participating in the workouts in this guide.
Bodies by Rachel should not be held liable for the interpretation or use of the information and material provided in this program.
Before undertaking any physical exercise or training regime, Bodies by Rachel recommends consulting professional advice for a pre-medical
check/clearance to ensure you are fit and able to carry out all exercises involved. If you hold any existing injuries, we suggest getting approval
from your GP or physio upon participating in any exercises which may aggravate injury. If injury does occur, stop immediately and apply basic
first aid before referring to a doctor. Safety always comes first! Please make sure you learn correct techniques before undertaking any exercises
involved in this program. Not only will correct techniques minimise chance of injury, but also engage muscles correctly maximising results.

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Hi ladies!
Welcome to Bodies by Rachel 28-DAY FULL-BODY SHRED!
How exciting! You are officially making the first move to transforming your body and
creating a new lifestyle!
I am extremely passionate about health and fitness — it has become my life! I have
always had a very active lifestyle. Over the past few years I have found my true passion:
HIIT training! I used to be your typical “only-do-cardio” kind of girl and shared the
common fear that many people do — that I would get bulky from resistance training.
Once I started High Intensity-Interval Training (HIIT), not only did I completely shatter that
perception, but I became passionate about HIIT. Nothing pushes you harder mentally and
physically. I began to see the positive effects it had on my body, giving me strength I
never knew I was capable of and giving me the muscle tone that I could never seem to
achieve from cardio alone. The methods I am about to share with you I incorporate into
my own training sessions each week. This lead me to win my WBFF PRO Card in 2015, and
WBFF Bikini World Championship in 2016, so I want to share my methods with you!
I train women of all ages and the journey has been amazing! The core reason why I
love what I do is watching my clients turn into fit, strong and confident women. It’s not just
watching their bodies transform but also what it does for them on the inside. Living a fit
and healthy lifestyle is not just about looking good but also feeling great. It’s important
to love your body and feel confident and strong. That’s what has driven me to create this
28-DAY FULL-BODY SHRED. In doing so, I am able to help you transform your body and
mentor you throughout your journey!
To achieve the best results from this program, you have to commit to it 100%! Make
the commitment to complete the entire program and give it your all! You owe it to
yourself! I promise it will be worth it and the results will be amazing. Life is all about
growing. I know this will challenge you, but you know what they say:
IF IT DOESN’T CHALLENGE YOU, IT WON’T CHANGE YOU.
I can’t wait to achieve amazing things together!

Rachel xx

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GETTING STARTED
Firstly, I want to go through a few things in order to make sure you are really ready to make a
change. You need to be 100% committed to training and making changes to your diet in order
to obtain the best results. There are only 28 days in this program, so we need to make the most of
each and every day!
At the end of the day I can guide you, but it’s you who needs to commit to making a change.
I will provide support and help you with nutrition and full-time guidance throughout the 28 days.

WHAT YOU NEED

r Dumbbells
r Skipping rope
r Exercise ball
r Bench

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HIIT TRAINING
HIIT training (High Intensity-Interval Training) is exactly as it sounds! You will be pushing your body
to its limits in intervals with minimal rest periods. Some examples of HIIT include activities like
circuit training or sprints. You will undertake exercises similar to these, pushing your body as hard as
you can go for short periods of time before getting short rest periods in between exercises. Having
short rest periods will keep your heart rate elevated for the duration of the training session which is
where the benefits come from.
What is unique about HIIT training is something called Exercise Post Oxygen Consumption or
EPOC. Because your body can’t deliver enough oxygen to the muscles during your workout, it goes
into overdrive for hours after your workout has finished, still burning extra calories to relieve your
body of its oxygen debt. It is also known to help the body release more growth hormone (GH),
helping in strength increase and muscle gain. It’s becoming popular for many reasons.

Here’s why my clients love it:

] It’s easy to fit into a busy schedule, as training sessions range from 20-45 minutes
] HIIT training uses a lot of compound movements, meaning you engage many different muscle
groups simultaneously — resulting in higher amounts of energy being burned!
] It helps build muscle and burn fat at the same time
] Keeps metabolism elevated for 24 hours
] There’s always variety in the workouts
] It burns fat for hours after your workout has finished
] It helps to reset insulin resistance — this means your body/hormones will react to your blood
sugar levels where they may have been damaged in the past potentially from bad lifestyle and eating
habits. (If you want to hear more about this, check out Shawn Stevenson’s podcast The Model Health
Show EP 092 or go to www.theSSmodel.com)

WHAT CAN YOU ACHIEVE ON THIS JOURNEY?

u Reach your fitness goals
u Positively transform your body
u Build self-confidence — in and out of the gym
u Gain all the benefits functional HIIT training

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GOAL SETTING
the importance of setting goals
Before you begin this program, you need to set yourself some goals. Without defining those goals,
you’re more likely to fail. You need something to focus on and visualise and this will also help keep
you going and not give up. I constantly set myself new goals like “Drop 2% body fat and gain muscle”
or “Add an extra arm workout to shape and define my arms”. It’s incredibly rewarding when you’ve set
yourself a challenge and then achieved it.

believe and achieve

Achieving goals is 80% mental and 20% execution. We base our goals around our values and beliefs. If
you value having a fit body, then it’s likely this will become your goal. If you value being healthy and
strong, it is likely that you will set goals to become healthy and strong!
If you value being fit, but you don’t believe that you can achieve the goal of being fit, then you
will fail because you don’t BELIEVE that you can do it. That’s why it’s so important to have positive
self-belief systems. If you believe that you are going to complete this challenge and give it everything
you possible have, THEN YOU WILL! If you believe you have what it takes to drop a dress size, or get
stronger, or increase your fitness level — well guess what? YOU WILL!

WHAT DO YOU WANT TO CHANGE?

You signed up for this challenge for a reason. What do you want to change? Your body? Your
confidence levels? Your fitness? Whatever it is, write it down on the next page. So now you have just
written down your “WHAT”. This is WHAT you want to achieve with this program. Some common
WHATs my clients have are “Get healthy” and “Reduce body fat by 3–5%”.

WHY?
If you want to really achieve your goals, the next step is the most important. Our “WHATs” are
driven by our “WHYs”. Your “WHAT” might be that you want to tone up and get a better body, but
your “WHYs” are the reasons why you want to achieve that goal. You might want a better body
because you want to drop a dress size. You might want to look better in clothes. You might want to
feel comfortable at the beach in a bikini. You might want to feel confident. Whatever these reasons
may be, they are what will really drive you to reach your goals. They are the things that you have an
emotional connection to that really make achieving these goals more important to you. And if you
feel like giving up, these are the things that will keep you going.

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 my goals!
IN THIS PROGRAM?
WHAT ARE THE TOP 5 GOALS YOU WANT TO ACHIEVE
1. .................................................................................................
2. .................................................................................................
3. .................................................................................................
4. .................................................................................................
5. .................................................................................................

THESE GOALS
LIST THE TOP 10 REASONS WHY YOU WANT TO ACHIEVE

1. .................................................................................................
2. .................................................................................................
3. .................................................................................................
4. .................................................................................................
5. .................................................................................................
6. .................................................................................................
7. .................................................................................................
8. .................................................................................................
9. .................................................................................................
10. .................................................................................................

u I want you to refer back to these goals each week

u Remember why you started and what drives you to achieve these goals
It’s really important that you take the time to complete these steps if you want to achieve your best
results! Consciously having in the back of your mind the “WHYs” is going to push you through when
times get tough, which I guarantee they will. As they say, “What doesn’t kill you, makes you
stronger!” And that is exactly what you will be after these 28 days. Stronger mentally, physically
and emotionally! You may just surprise yourself.

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HOW TO TRACK YOUR PROGRESS
It’s important to track your progress in more than one way. Taking measurements and photos will help you
see changes and keep you motivated. Don’t just rely on scales because muscle is heavier than fat, therefore
you may see a weight increase on the scale but it may be due to building muscle.

TRACKING YOUR PROGRESS CONSISTS OF 3 STEPS:

step 1
[ Put on either underwear, swimwear or whatever you feel comfortable taking photos in. (If you’re not
comfortable taking photos in your underwear, wear workout shorts or tights and a fitted singlet or top,
otherwise you won’t see much of a change when you compare the pics at a later stage.)
[ Take three full-length photos of yourself – front profile, side profile and back profile.
[ When taking your progress shots, be sure to take the photos in the same conditions (e.g. Same time
of day in the same lighting. If you took a photo at 8am in your bedroom, take your next shot in the same
place at the same time.)

step 2
[ Take measurements of your chest, waist, hips, thighs and upper arms.
[ These measurements are to be taken at day 1 and day 28.

step 3
[ Weigh yourself on the same scales at day 1 and day 28. Be sure to place the scales on a hard, flat surface
to ensure an accurate reading. I would recommend weighing yourself first thing in the morning before
consuming any food, each time you weigh yourself, to get the most accurate and consistent reading.
{ Don’t freak out if you weigh more — remember that muscle weighs more than fat. Scales aren’t always an
accurate form of measurement. You will be building lean muscle while simultaneously burning body fat,
so the scales may not move much. }

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my clients!
BEFORE + AFTER PICS

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 TRACKING PROGRESS FORM

NAME: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

AGE: . . . . . . . .

HEIGHT: . . . . . . . . . . .

MEASUREMENTS

DAY WEIGHT CHEST WAIST HIPS ARMS THIGHS

1 R: L: R: L:

28 R: L: R: L:

PROGRESS PHOTOS
(The dumbells are just for a little fun, you don’t have to include them in your photos!)

FRONT SIDE BACK

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 FAQs
What if i don’t know how to do the exercises provided?

When you sign up for the Bodies by Rachel 28-DAY FULL-BODY SHRED you are given a complete workout
guide which sets out your daily exercises, along with a glossary and illustrations of the exercises
required in the 28-DAY FULL-BODY SHRED. The glossary gives you clear instructions for each exercise.

What if I get muscle soreness?

It’s normal to have sore muscles after you work out, especially if:
[ You did an activity you’re not used to (like running a marathon when you normally jog just a few miles)
[ You suddenly upped your exercise intensity level or increased the length of your workout
[ You increased your weights
These changes to your exercise routine can lead to what we call microdamage in the muscle fibres and
connective tissue. About a day later, you’ll start to feel sore. We call that delayed onset muscle soreness,
it peaks within about 48 hours, and then it will gradually get better.
The good news is that when you do the same activity again, your muscles will start to get used to it.
You will find that the more you work out the less muscle soreness you experience because you have
strengthened the muscle or connective tissue. Muscle soreness can also be a sign of an unbalanced
diet or not spending enough time letting the body recover. About 1–2 complete rest days per week is
recommended for your body to fully recuperate.

do i need to stretch?

Stretching is an extremely important part of training. It is easy to skip stretching as we are usually pressed
for time but it is vital you spend that extra couple of minutes before and after you work out to stretch.
Why? Making sure your muscles and joints are warm before every training session helps prevent injury and
prepares you for your workout. The same goes for warming down. You have just put your body through a
tough workout. Your muscles will be tight and stiff so it is important to stretch them out before carrying
on with the rest of your day. It will only take 5 minutes of your time. It is recommended that you spend
5–10 minutes warming up and warming down including isometric stretches and a brisk walk.

If it
doesn’t
challenge you,
it won’t change
you.

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bodiesbyrachel 28-DAY TRANSFORMATION PROGRAM — WEEK 1
NOTES
l No gym required l Minimal equipment l Time efficient l Effective full-body transformation l Exercise glossary included

EQUIPMENT NEEDED: Dumbbells (DB), Skipping Rope, Exercise Ball, Bench

NOTE: If an exercise has two stars DAY 1 DAY 2 DAY 3

next to it, it means you need to LOWER BODY HIIT CARDIO & CORE UPPER BODY
perform the amount of reps on each REPEAT x 5 ROUNDS REPEAT x 5 ROUNDS REPEAT x 5 ROUNDS
leg. Example: 10 x Static Lunges** m 20 x DB Squats m 30-second Sprint m 15 x Push-Ups
indicates 10 x lunges each leg. m 20 x DB Walking Lunges m 10 x Burpees m 15 x Shoulder Taps**
m 20 x DB Squat Pulses m 30-second Sprint m 15 x DB Thrusters
\ 10-second rest to transition to m 20 x Exercise Ball m 20 x Toe Taps** m 15 x DB Tricep Extensions
next exercise m Laying Hamstring Curls m 30-second Sprint m 12 x DB Bicep Curl into
m 20 x DB Squat Jumps m 20 x Mountain Climbers Shoulder Press
\ 90-second rest in-between m 20 x Straight Leg Glute m 30-second Sprint m 15 x Tricep Dips
rounds Kickbacks** m 20 x Jumping Jacks
m 10 x Sit-Ups
m 10 x Toe Touches
m 10 x Plank Rocks**

DAY 4 DAY 5 DAY 6 DAY 6

STEADY STATE CARDIO & CORE
m 45 Minute Walk
CORE CIRCUIT
REPEAT x 5 ROUNDS
m 30-second Leg Raises
m 30-second Bicycles
m 30-second Reverse Crunches
m 30-second Ankle Taps
m 30-second Plank
LOWER BODY UPPER BODY
REPEAT x 5 ROUNDS REPEAT x 5 ROUNDS REST DAY!
m 10 x DB Curtsy Lunges** m 15x DB Bent-Over Rows
OR
m 20 x Frog Jumps m 15 x Tricep Push-Ups
m 10 x Bulgarian Split Squats** m 15 x DB Chest Press STEADY STATE CARDIO
m 15 x Frog Kicks m 12 x Seated DB Shoulder Press
m 15 x Crab Walks** m 10 x Plank Raises** 45–60-minute Walk
m 20 x DB Romanian Deadlifts m 15 x DB Bicep Curls

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bodiesbyrachel 28-DAY TRANSFORMATION PROGRAM — WEEK 2
NOTES
l No gym required l Minimal equipment l Time efficient l Effective full-body transformation l Exercise glossary included

EQUIPMENT NEEDED: Dumbbells (DB), Skipping Rope, Exercise Ball, Bench

NOTE: If an exercise has two stars DAY 8 DAY 9 DAY 10

next to it, it means you need to LOWER BODY HIIT CARDIO & CORE UPPER BODY
perform the amount of reps on each REPEAT x 5 ROUNDS REPEAT x 5 ROUNDS REPEAT x 5 ROUNDS
leg. Example: 10 x Static Lunges** m 20 x DB Static Lunges** m 30-second Skip m 15 x DB Flys
indicates 10 x lunges each leg. m 20 x Pop Squats m 10 x Plank Rocks** m 15 x DB Lateral Raises
m 20 x Squat Into Side Kick** m 30-second Skip m 15 x DB Scull Crushes
\ 10-second rest to transition to m 20 x DB Hip Thrusts m 20 x High Knees** m 15 x DB One Arm Row**
next exercise (Wide feet) m 30-second Skip m 12 x DB Front Raises**
m 20 x Bench Up & Overs m 20 x Bench Up & Overs m 15 x Push-Ups
\ 80-second rest in-between m 20 x DB Sumo Squats m 30-second Skip
rounds m 20 x Squat Jumps
m 10 x Crunches
m 10 x Spidermans**
m 10 x DB Russian Twists

DAY 11 DAY 12 DAY 13 DAY 14

STEADY STATE CARDIO & CORE LOWER BODY UPPER BODY
m 45-Minute Walk REPEAT x 5 ROUNDS REPEAT x 5 ROUNDS REST DAY!
CORE CIRCUIT m 10 x Side Step Into Squat m 15 x Shoulder Taps**
OR
REPEAT x 5 ROUNDS Jump** m 15 x DB Bicep Curls**
m 30-second Side Plank** m 20 x Squat Pulses m 15 x Tricep Dips STEADY STATE CARDIO
m 30-second Toe Touches m 10 x Static Lunge Pulses** m 12 x DB Thrusters
m 30-second Sit-Ups m 15 x Exercise Ball Laying m 10 x DB Push-Up Rows 45–60-minute Walk
m 30-second Opposite Single Hamstring Curls m 15 x DB Chest Press
Arm Toe Touches m 15 x DB Romanian Deadlifts
m 30-second V-Sits m 20 x Bent Knee Glute
Kickbacks**

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bodiesbyrachel 28-DAY TRANSFORMATION PROGRAM — WEEK 3
NOTES
l No gym required l Minimal equipment l Time efficient l Effective full-body transformation l Exercise glossary included

EQUIPMENT NEEDED: Dumbbells (DB), Skipping Rope, Exercise Ball, Bench

NOTE: If an exercise has two stars DAY 15 DAY 16 DAY 17

next to it, it means you need to LOWER BODY HIIT CARDIO & CORE UPPER BODY
perform the amount of reps on each REPEAT x 5 ROUNDS REPEAT x 5 ROUNDS REPEAT x 5 ROUNDS
leg. Example: 10 x Static Lunges** m 20 x Laying Side Leg Raises** m 40-second Sprint m 15 x DB Reverse Flyes
indicates 10 x lunges each leg. m 20 x DB Step-Ups** m 10 x Tuck Jumps m 15 x DB Punches**
m 20 x DB Hip Thrusts (Narrow m 40-second Sprint m 15 x DB Tricep Extensions
\ 10-second rest to transition to feet) m 20 x Supermans m 15 x DB Bent Over Rows
next exercise m 20 x DB Sumo Squats m 40-second Sprint m 12 x DB Burpees
m 20 x Bench/Box Jumps m 20 x Side Step Into Squat m 15 x Tricep Push-Ups
\ 90-second rest in-between m 20 x DB Single Leg Romanian Jumps
rounds Deadlifts** m 30-second Sprint
m 20 x Step-Ups
m 15 x Leg Raises
m 15 x Crunches
m 15 x Spidermans**

DAY 18 DAY 19 DAY 20 DAY 21

STEADY STATE CARDIO & CORE LOWER BODY UPPER BODY
m 45 Minute Walk REPEAT x 5 ROUNDS REPEAT x 5 ROUNDS REST DAY!
CORE CIRCUIT m 10 x DB Squat Jumps m 15 x DB Thrusters
OR
REPEAT x 5 ROUNDS m 20 x DB Walking Lunges m 15 x Tricep Push-Ups
m 40-second Flutter Kicks m 10 x DB Squats m 15 x DB Flys STEADY STATE CARDIO
m 40-second Ankle Taps m 15 x DB Curtsy Lunges** m 12 x Single Arm Rows**
m 40-second V-Sits m 15 x Single Leg DB Romanian m 10 x Plank Raises 45–60-minute Walk
m 40-second Bicycles Deadlifts** m 15 x Burpees
m 40-second Plank m 20 x Squat Into Side Kick**

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bodiesbyrachel 28-DAY TRANSFORMATION PROGRAM — WEEK 4
NOTES
l No gym required l Minimal equipment l Time efficient l Effective full-body transformation l Exercise glossary included

EQUIPMENT NEEDED: Dumbbells (DB), Skipping Rope, Exercise Ball, Bench

NOTE: If an exercise has two stars DAY 22 DAY 23 DAY 24

next to it, it means you need to LOWER BODY HIIT CARDIO & CORE UPPER BODY
perform the amount of reps on each REPEAT x 5 ROUNDS REPEAT x 5 ROUNDS REPEAT x 5 ROUNDS
leg. Example: 10 x Static Lunges** m 20 x Laying Resistance Band m 40-second Skip m 15 x Push-Ups
indicates 10 x lunges each leg. Side Raises** m 10 x Up & Overs m 15 x DB Seated Shoulder Press
m 20 x DB Step Ups** m 40-second Skip m 15 x Shoulder Taps**
\ 10-second rest to transition to m 20 x DB Hip Thrusts (Narrow m 20 x Mountain Climbers** m 15 x DB Chest Press
next exercise feet) m 40-second Skip m 12 x Triceps Push-Ups
m 20 x DB Sumo Squats m 20 x Bench/Box Jumps m 15 x DB Lateral Raises
\ 60-second rest in-between m 20 x Bench/Box Jumps m 30-second Skip
rounds m 20 x DB Single Leg Romanian m 20 x Burpees
Deadlifts** m 15 x Supermans**
m 15 x DB Russian Twists
m 15 x Reverse Crunches

DAY 25 DAY 26 DAY 27 DAY 28

STEADY STATE CARDIO & CORE LOWER BODY UPPER BODY
m 45 Minute Walk REPEAT x 5 ROUNDS REPEAT x 5 ROUNDS REST DAY!
CORE CIRCUIT m 10 x Jumping Lunges** m 15 x DB Front Raises
OR
REPEAT x 5 ROUNDS m 20 x DB Hip Thrusts (Wide m 15 x DB Reverse Flyes
m 40-second Exercise Ball feet) m 15 x DB Tricep Extensions STEADY STATE CARDIO
Crunches m 10 x DB Step-Ups m 12 x DB Push-Up Rows**
m 40-second Sit-Ups m 15 x DB Romanian Deadlifts m 10 x DB Bicep Curls** 45–60-minute Walk
m 40-second Spidermans m 15 x DB Squat Pulses m 15 x Tricep Dips
m 40-second Toe Touches m 20 x Frog Jumps
m 40-second Plank Rocks

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 LOWER BODY

BENCH/BOX JUMP CURTSY LUNGES

Set a box that’s about 24 inches high on the floor in
front of you then stand with your feet hip-width apart
and swing your arms behind you as you bend from the
hips and knees to generate power. Swing your arms
forward and jump up onto the box, landing square in
the middle then step off the box back to the floor and
go again.
Stand with your feet hip-width apart, hands on your
hips then take a big step back with your left leg,
crossing it behind your right. Bend your knees and
lower your hips until your right thigh is nearly parallel
to the floor. Keep your abdomen upright and your hips
and shoulders as square as possible.

BENCH UP AND OVERS

Tighten your core. Step onto the bench with one leg,
landing heel to toe. Step all the way up on the bench
and over to the other side. Then repeat, going up and
over the bench.

DB BULGARIAN SPLIT SQUATS

Hold a dumbbell in each hand with your arms fully
extended at your sides. With your feet apart, place
your rear foot on a bench. Lower your hips toward the
floor so that your rear knee comes close to the floor.
Pause and drive through your front heel to return to
the starting position. Do not let your knee come over
your toe.
BENT KNEE GLUTE KICKBACKS
Lying on a mat or on the floor on all fours making sure
your shoulders are aligned with your wrists, start off
with one leg. With your toe pointed take that leg down,
tap the floor, and bring it up. Keep one foot flexed and
bent then take it down and press it straight up.

DB HIP THRUSTS (NARROW FEET)

Start with your shoulder blades against a bench, and
your arms spread across it for stability. Bend your
knees and make sure your feet are flat on the floor.
Squeeze your glutes, lift up your hips, and hold for a
few second without hyperextending your lower back
at the top. Add a DB or plate to your hip to make the
CRAB WALKS
exercise harder.
Begin with your legs shoulder width apart and sink into
a half squat. Walk to the left then for however many
reps, and then back to the right for however many reps.

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 LOWER BODY
DB HIP THRUSTS (WIDE FEET)
Begin seated on the ground with a bench directly
behind you. Have a loaded barbell over your legs.
Having a pad on the bar can greatly reduce the
discomfort caused by this exercise. Add a DB or plate
to your hip to make the exercise harder.
DB ROMANIAN DEADLIFTS
Hold a pair of dumbbells with an overhand grip and
hold them at arm’s length in front of your thighs. Stand
with your feet hip-width apart and your knees slightly
bent. Without changing the bend in your knees, bend at
your hips and lower your torso until it’s almost parallel
to the floor then pause and raise your torso back to the
starting position.
DB SINGLE LEG ROMANIAN DEADLIFTS
Assume a single-leg stance holding a dumbbell in the
opposite hand of the supporting leg. Lower the upper
body by bending at the hip lowering the dumbbell or
slide the bar down the thigh and shin of the supporting
leg. Push the hips back and slightly bend the knee
during the descent then lower the upper body until a
mild stretch is felt in the hamstrings.
DB SQUATS
Stand up straight while holding a dumbbell on each
hand with your legs positioned using a shoulder and the
toes slightly pointed out. Begin to slowly lower your
torso by bending the knees as you maintain a straight
posture with the head up until your thighs are parallel
to the floor. Begin to raise your torso as you exhale by
pushing the floor with the heel of your foot mainly as
you straighten the legs again and go back to the starting
position.
17
DB STATIC LUNGES
Stand with your abdomen upright holding two
dumbbells in your hands by your sides. Step forward
with your right leg around 2 feet or so from the foot
being left stationary behind and lower your upper body
down, while keeping the torso upright and maintaining
balance. Using mainly the heel of your foot, push up
and go back to the starting position as you exhale.
DB STEP-UPS
Stand up straight while holding a dumbbell on each
hand then place the right foot on the elevated
platform. Use the heel mainly to lift the rest of your
body up and place the foot of the left leg on the
platform then step down with the left leg by flexing
the hip and knee of the right leg as you inhale. Return
to the original standing position by placing the right
foot next to the left foot on the initial position and
repeat.
DB SUMO SQUATS
Stand in a wide stance with your toes at an angle
gripping a heavy dumbbell in both hands while keeping
the upper body pin straight then bend the knees
into a squat slowly. Lower yourself as far as you are
comfortable but make sure the knees are parallel to the
toes. Push into your heels as you bring yourself up to
the starting position.
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 LOWER BODY
EXERCISE BALL LYING HAMSTRING CURLS
Begin on the floor lying on your back with your feet on
top of the ball. Position the ball so that when your legs
are extended your ankles are on top of the ball. Raise
your hips off of the ground, keeping your weight on the
shoulder blades and your feet.
FROG JUMPS
Stand straight with feet shoulder width apart. Now
go into a squat, as deep as you feel comfortable and
then leap forward. You should leap at least one foot
forward. Now keep going as many steps as you can.
FROG KICKS
Lie down on the bench with your hips on the edge and
your legs tucked underneath. Gripping the bench firmly
underneath you, extend both legs straight out and
contract the muscle in your lower back and buttocks at
the end of the movement. Pull your knees back into the
tucked position and repeat action.
LAYING LEG SIDE RAISES
Lie on your side with your legs one on top of the
other. Tighten your core and bend your leg at the knee
bringing your heel toward your glutes as far as you
can comfortably go. Slowly return your leg to starting
position and repeat.
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LUNGES
Start by standing up straight with your feet hip-
width apart and flat on the ground. Ensure one leg is
positioned forward with knee bent and foot flat on the
ground while the other leg is positioned behind.
POP SQUATS
Stand with your feet hip-width apart. Sit your hips back
and down into a squat position. Jump straight up into
the air and land softly back into the squat position.
Repeat.
SIDE STEP SQUAT JUMPS
Stand with your feet slightly apart and your toes facing
forward. Contract your abdominals and place your
hands together in front of your body, rest your hands
on your hips or extend your arms out to the sides
for balance. Step out your right foot to the right to
a distance slightly wider than your hips keeping your
weight in your heels lowering as far as you are able, but
not beyond your thighs parallel to the floor. You then
perform a squat jump. Repeat by stepping back to the
left.
SQUATS
Start by standing up tall, with shoulders back, feet
about shoulder width apart, and toes pointed forward.
With all your weight on your heels, inhale as you squat
back by bending at the knee and sticking your butt back
as you lower. Keep your head and chest up, and your
eyes looking forward.
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 LOWER BODY

SQUAT INTO SIDE KICK STRAIGHT LEG GLUTE KICKBACKS

Stand with your feet shoulder-width distance apart, Start off with one leg, which ever leg, straight leg with
feet parallel holding your hands out in front of you for your toe pointed. Take that leg down, tap the floor, and
balance. Bend your knees, lowering your hips deeply bring it up. Tap the floor, and bring it up.
into a squat, keeping weight back in your heels, rise
back up, straightening the legs completely and lifting
the right leg out to the side. As you step the foot back
into shoulder-width distance position, squat down
again, stand up and do a side leg lift on the left side.

SQUAT JUMPS
Stand with the feet shoulder width apart then squat
down as if you were performing a normal squat. Engage
your core and jump in the air explosively then on
landing lower the body back into the squat position.
WALKING LUNGES
Begin by standing with your feet shoulder width apart
and your hands on your hips. Step forward with one
leg flexing the knees to drop your hips. Hold a pair of
dumbbells in each hand. Descend until your rear knee
nearly touches the ground remaining upright and your
front knee should stay above the front foot.

SQUAT PULSES
Start by standing with your feet hip-width apart and
arms stretched out in front. Perform a squat and hold it
at the bottom as you pulse a few inches up and down.

STATIC LUNGE PULSES

Start in a wide stance, head and shoulders looking
forward; take one foot either to the front or rear,
and pulse for a few movements. Bend the legs into
a standard lunge and straight them up again then
complete all rounds before continuing on the other
side.

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19
 upper BODY
DB BENT-OVER ROWS
With a dumbbell in each hand bend your knees
slightly and bring your torso forward by bending at the
waist. While keeping the abdomen stationary, lift the
dumbbells to your side keeping the elbows close to the
body. On the top contracted position, squeeze the back
muscles and hold for a second then lower the weight to
the starting position.
DB BICEP CURLS
Stand up straight with a dumbbell in each hand keeping
your elbows close to your torso and rotate the palms
of your hands until they are facing forward. Now
keeping the upper arms stationary, exhale and curl
the weights while contracting your biceps. Hold the
contracted position for a brief pause as you squeeze
your biceps then inhale and slowly begin to lower the
dumbbells back to the starting position.
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DB BICEP CURL INTO SHOULDER PRESS
Your arms should be hanging at your sides with your
palms facing forward each with a dumbbell. Initiate the
movement by flexing the elbows to curl the weight,
execute the pressing movement by extending the arm,
flexing and abducting the shoulder to rotate the arm
as you press above your head. Pause before reversing
the movement to return to the starting position then
switch to the other side.
DB CHEST PRESS
Lie on the bench with a dumbbell in each hand and
your feet flat on the floor, push the dumbbells up so
that your arms are directly over your shoulders and
your palms are up. Lower the dumbbells down and a
little to the side until your elbows are slightly below
your shoulders, roll your shoulder blades back and
down. Push the weights back up.
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 upper BODY
DB FLYS
Lie down on a flat bench with a dumbbell on each hand
resting on top of your thighs. Using your thighs to help
raise the dumbbells, lift the dumbbells one at a time
so you can hold them in front of you at shoulder width
with the palms of your hands facing each other. With a
slight bend on your elbows in order to prevent stress at
the biceps, lower your arms out at both sides in a wide
arc until you feel a stretch on your chest.
DB FRONT RAISES
Sit down on an incline bench while holding a dumbbell
on each hand, extend your arms straight in front of you
and have your palms facing down with the dumbbells
raised. Slowly raise the dumbbells straight up until they
are slightly above your shoulders, while keeping your
elbows locked. Squeeze at the top for a second and
make sure you breathe out during this portion of the
movement then lower the arms back to the starting
position as you inhale.
21
DB LATERAL RAISES
Grasp dumbbells in front of thighs with elbows slightly
bent. Bend over slightly with hips and knees bent
slightly then raise upper arms to sides until elbows
are shoulder height. Maintain elbows’ height above or
equal to wrists then lower and repeat.
DB ONE/SINGLE-ARM ROWS
Place the right leg on top of the end of the bench, bend
your abdomen forward from the waist until your upper
body is parallel to the floor, and place your right hand
on the other end of the bench for support. Use the left
hand to pick up the dumbbell on the floor and hold the
weight while keeping your lower back straight. Pull the
resistance straight up to the side of your chest, keeping
your upper arm close to your side and keeping the
torso stationary, only the arms should move.
DB PUNCHES
Stand upright with your feet wider than your shoulders
and your knees slightly bent. Sit down into your hips
and engage your abdominals. Hold dumbbells in each
hand just above shoulder level and your elbows should
be bent close to your body, and the dumbbells held
with palms facing each other.
DB PUSH-UP ROWS
Assume push-up position with light dumbbells in hands,
perform push-up then row with right arm. Perform
push-up then row with left arm
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 upper BODY
DB REVERSE FLYS
Lie down on an incline bench with the chest and
stomach pressing against the incline having the
dumbbells in each hand. Extend the arms in front of
you so that they are perpendicular to the angle of the
bench with the legs stationary while applying pressure
with the ball of your toes. Maintaining the slight bend
of the elbows, move the weights out and away from
each other.
DB SEATED SHOULDER PRESS
While holding a dumbbell in each hand, sit on a bench
that has back support placing the dumbbells upright
on top of your thighs, raise the dumbbells to shoulder
height one at a time using your thighs to help propel
them up into position. Push the dumbbells upward until
they touch at the top then slowly lower the weights
back down to the starting position..
22
DB SKULL CRUSHERS
Keeping your upper arms perpendicular to the floor
only extending your elbows, lower the weight under
control. As you power the weight back up, stop just
short of full extension so that you’re unable to rest in
the top position. Keep your elbows in tight as much as
possible and avoid elbow flare.
DB THRUSTERS
Grab a pair of dumbbells and hold them just above
your shoulders with palms facing each other standing
with feet shoulder-width apart. Lower body down into
a squat by bending knees and lowering hips down until
thighs are at least parallel to the floor. Push yourself
back up to starting position, while simultaneously
pushing dumbbells straight up above head and thrusting
your hips forward.
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 upper BODY
DB TRICEP EXTENSIONS
Stand up with a dumbbell held by both hands your feet
being about shoulder width apart from each other,
use both hands to grab the dumbbell and lift it over
your head until both arms are fully extended. Keeping
your upper arms close to your head with elbows in
and perpendicular to the floor, lower the resistance
in a semicircular motion behind your head until your
forearms touch your biceps.
PLANK RAISES
Get into a pushup position on the floor with arms
directly beneath your shoulders and hips forming a
straight line from your shoulders to your feet. Without
moving your body, extend one hand out in front of you
until it is parallel to floor. Pause then slowly lower the
hand back to the floor.
PUSH-UPS
Place your hands firmly on the ground, directly under
shoulders. Ground your toes into the floor to stabilize
your lower half, begin to lower your body until your
chest grazes the floor. Draw shoulder blades back and
down, keeping elbows tucked close to your body.
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SHOULDER TAPS
Slowly bend both arms, until you almost touch the
ground with your upper body, stretch the arms but not
completely touching one shoulder. With the opposite
hand hold up the hip, the back straight and the body in
a line. Put the hand to the ground again and go over to
the next push-up then touch the same or the opposite
shoulder.
TRICEP DIPS
Hold your body at arm’s length with your arms nearly
locked above the bars, inhale and slowly lower yourself
downward Lower yourself until there is a 90 degree
angle formed between the upper arm and forearm.
Then, exhale and push your torso back up using your
triceps to bring your body back to the starting position.
TRICEP PUSH-UPS
Walk your hands together so that your thumbs and
forefingers form a triangle. Bend elbows to lower your
torso toward the ground to do a complete push-up.
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 WHOLE BODY/ABS
ANKLE TAPS
Lie on your back with your arms next to your sides
and your palms facing the floor, position your hips and
knees with your thighs perpendicular to the floor and
your lower legs parallel to the floor. Maintain these
joint positions throughout the movement, slowly
lower your left foot to the floor. Tap your toe on the
floor lightly and pull your leg back up to the starting
position.
BICYCLES
Lie face up and place your hands behind your head,
supporting your neck with your fingers with your
back pushed hard against the floor, lift your knees in
toward your chest while lifting your shoulder blades
off the floor. Rotate to the right bringing the left elbow
towards the right knee as you extend the other leg into
the air then switch sides.
BURPEE
Begin in a standing position, drop into a squat position
with your hands on the ground. Kick your feet back into
a plank position, while keeping your arms extended.
Immediately return your feet to the squat position and
jump up from the squat position.
24
CRUNCHES
Lie flat on your back with your feet flat on the ground,
place your hands lightly on either side of your head
keeping your elbows in. While pushing the small of your
back down in the floor, begin to roll your shoulders off
the floor. Continue to push down as hard as you can
with your lower back as you contract your abdominals
and exhale and after the one second contraction, begin
to come down slowly again to the starting position as
you inhale.
DB RUSSIAN TWISTS
Lie down on the floor placing your feet under some-
thing that will not move or by having a partner hold
them, your legs should be bent at the knees. Elevate
your upper body so that it creates an imaginary V-shape
with your thighs with your arms fully extended in front
of you perpendicular to your abdomen and with the
hands clasped, twist your abdomen to the right side un-
til your arms are parallel with the floor while breathing
out. Move to the opposite side performing the same
techniques you applied to the right side.
EXERCISE BALL CRUNCHES
Sit on a large ball with your feet flat on the floor. Walk
your feet forward, letting your entire back rest on the
ball and keeping your thighs parallel to the floor.
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 WHOLE BODY/ABS

FLUTTER KICKS MOUNTAIN CLIMBERS

Lie face down on a flat bench with your hips at the
edge of the bench, the legs straight with toes high
off the floor and with your arms on top of the bench
holding on to the front edge. Squeeze your hamstrings
and straighten the legs until they are level with the
hips. Start the movement by lifting the left leg higher
than the right leg then lower the left leg as you lift the
right leg.
Begin in a pushup position, with your weight supported
by your hands and toes. Flexing the knee and hip, bring
one leg until the knee is approximately under the hip.
Reverse the positions of your legs, extending the bent
leg until the leg is straight and supported by the toe,
and bringing the other foot up with the hip and knee
flexed.

OPPOSITE ARM TO LEG TOE TOUCHES

HIGH KNEES
Begin with your knees bent, your feet shoulder width
apart, and your arms bent and at your sides. Flex the
hip and bring your right knee up toward your abdomen.
As the right leg comes down, bring the left knee up.
Repeat this alternatively.
Lie on a mat with legs flat on ground and arms
outstretched overhead near ground, lift one leg and
both arms simultaneously, touch toe and then return
arms and leg back down to ground and repeat lifting
the opposite leg and alternate legs for each.

PLANK
Bend your elbows 90 degrees and rest your weight on
JUMPING JACKS
your forearms. Your elbows should be directly beneath
Start by standing with your feet together then in one
your shoulders with your body forming a straight line
motion, jump your feet out to the side and raise your
from your head to your feet. Hold the position for as
arms above your head. Reverse the motion by jumping
long as you can. Your goal should be to hold it for some
back to the starting position.
minutes.

LEG RAISES
Lie with your back flat on a bench and your legs ex-
tended in front of you off the end, place your hands
either under by the sides holding on to the bench. Raise
your legs until they make a 90-degree angle with the
floor. Slowly lower your legs back down to the starting
position.

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25
 WHOLE BODY/ABS
PLANK ROCKS
Keep your head in a neutral or looking slightly forward
position without dropping the head to look down at
your toes. Keep the shoulders directly over the elbows
or a little bit forward but not behind as this drives your
butt into the sky. Squeeze the butt and thighs together
to engage the muscles.
REVERSE CRUNCHES
Lie down on the floor with your legs fully extended and
arms to the side , move your legs up so that your thighs
are perpendicular to the floor and feet are together
and parallel to the floor. Move your legs towards the
abdomen as you raise your hips off the floor. Hold the
contraction for a second and move your legs back to
the starting position while exhaling.
SIDE PLANK
Start on your side with your feet together and one
forearm directly below your shoulder. Contract your
core and raise your hips until your body is in a straight
line from head to feet then hold the position without
letting your hips drop for the allocated time for each
set and repeat on the other side.
26
SIT-UPS
Lie with the back on the floor, typically with the arms
across the chest or hands behind the head and the
knees bent in an attempt to reduce stress on the back
muscles and spine, and then elevating both the upper
and lower vertebrae from the floor until everything
superior to the buttocks is not touching the ground. Do
this repetitively.
SKIP
Begin facing one side with one leg slightly behind the
other, drive off the back leg attempting to gain as much
height with the hips as possible. Immediately upon
landing, drive the other leg forward and upward to gain
height and distance, leaping. Land with the same leg
that landed on the first skip.
SPIDERMANS
Begin in a prone position on the floor supporting your
weight on your hands and toes, with your feet together
and your body straight. Initiate the movement by
raising one foot off of the ground. Externally rotate
the leg and bring the knee toward your elbow, as far
forward as possible. Return this leg to the starting
position and repeat on the opposite side.
TOE TAPS
Lie on your back with your arms next to your sides
and your palms facing the floor, position your hips and
knees with your thighs perpendicular to the floor and
your lower legs parallel to the floor. Maintain these
joint positions throughout the movement, slowly
lower your left foot to the floor. Tap your toe on the
floor lightly and pull your leg back up to the starting
position.
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 WHOLE BODY/ABS

TUCK JUMP
Stand tall in hollow body position with chest up, push
your hips back and keep your chest and eyes up, Make
sure arms reach back to full extension as the hips hit
peak tension in the dip then explode out of the hole
and take off in hollow body position. At the apex of
the jump compress into a tuck position with hands next
to your feet then explore out of the tuck as quickly
as possible. Stick the landing in partial squat and arms
above eye level.

V-SIT
Begin with your legs straight and elevated and arms
straight but parallel to your ears. Raise your legs and
arms towards each other, raising your abdominal part
to form a V. Exhale at the top of the movement and
inhale as you return to starting position.

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27
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