ZoeHappyFit Guide

© Zoe Happy Fit 2017 NOT FOR RESALE
TABLE OF CONTENTS
Disclaim er
Abou t m y f it n ess jou r n ey
Abou t t h is pr ogr am
How t o u se t h is gu ide
Sh ou ld you st ar t w it h f at loss or m u scle gain ?
Nu t r it ion
- No one size fits all
- Calories and macros explained
- How many calories do I need to eat?
- I want to gain weight and muscle
- I want to lose fat
- What foods should I avoid?
- Pre & post-workout meals
Hom e w or k ou t s
- Before you start
- 6-week workout plan
Gym w or k ou t s
- Before you start
- 6-week workout plan
Glu t es bu r n er
Car dio
- How much and what type of cardio you should do
- What is HIIT?
- What are fat burning finishers?
- What is LISS?
- Before/after your workout? on an empty stomach?
Abs
- How to have abs
- Abs workouts
© Zoe Happy Fit 2017

DISCLAIM ER
Zoe is n ot a doct or or r egist er ed diet it ian . Th is pr ogr am is f or edu cat ion al
pu r pose on ly an d sh ou ld n ot be u sed as a su bst it u t e f or pr of ession al m edical
advice.
It is n ot in t en ded t o diagn ose, t r eat , cu r e,or pr even t an y h ealt h pr oblem n or is it

in t en ded t o r eplace t h e advice of a ph ysician . Alw ays con su lt you r ph ysician or
qu alif ied h ealt h pr of ession al on an y m at t er s r egar din g you r h ealt h .
You sh ou ld con su lt you r ph ysician or ot h er h ealt h car e pr of ession al bef or e
st ar t in g t h is or an y ot h er f it n ess pr ogr am t o det er m in e if it is r igh t f or you r
n eeds. Th is is par t icu lar ly t r u e if you (or you r f am ily) h ave a h ist or y of h igh blood
pr essu r e or h ear t disease, or if you h ave ever exper ien ced ch est pain w h en
exer cisin g or h ave exper ien ced ch est pain in t h e past m on t h w h en n ot en gaged
in ph ysical act ivit y, sm ok e, h ave h igh ch olest er ol, ar e obese, or h ave a bon e or
join t pr oblem t h at cou ld be m ade w or se by a ch an ge in ph ysical act ivit y. Do n ot
st ar t t h is f it n ess pr ogr am if you r ph ysician or h ealt h car e pr ovider advises
again st it . If you exper ien ce f ain t n ess, dizzin ess, pain or sh or t n ess of br eat h at
an y t im e w h ile exer cisin g you sh ou ld st op im m ediat ely.
You u n der st an d t h at t h er e is t h e possibilit y of ph ysical in ju r y w h en you ar e

in volved in a w or k ou t plan . You agr ee t o en gage in t h is w or k ou t plan at you r
ow n r isk an d assu m e all r isk of in ju r y t o you r self . You w ill n ot h old ZoeHappyFit
liable f or an y claim s or cau ses of act ion eit h er k n ow n or u n k n ow n ar isin g ou t of
ZoeHappyFit 's n egligen ce.
You u n der st an d t h at developm en t s in m edical r esear ch m ay im pact t h e h ealt h ,

f it n ess an d n u t r it ion al advice t h at appear s h er e. No assu r an ce can be given t h at
t h e advice con t ain ed in t h is sit e w ill alw ays in clu de t h e m ost r ecen t f in din gs or
developm en t s w it h r espect t o t h e par t icu lar m at er ial.
All docu m en t s in clu ded or exch an ged bet w een ZoeHappyFit an d t h e Clien t ar e
t h e in t ellect u al pr oper t y of ZoeHappyFit an d ar e n ot t o be copied, sold or
r edist r ibu t ed w it h ou t m y w r it t en con sen t .

Abou t m y f it n ess jou r n ey
I h ave m yself st r u ggled f or m an y I've com e t o r ealise t h at bein g
year s w it h w eigh t f lu ct u at ion , h ealt h y goes f ar beyon d sim ply
u seless an d dam agin g diet s, a h avin g a f it t er body. It h as m or e t o
boot y w it h n o t on e at all an d a do w it h you r m in d an d lear n in g t o
com plet e lack of self con f iden ce. love an d accept you r self ju st t h e
I gr ew u p bein g t old t h at w ay you ar e, w h ile w or k in g on
cellu lit e is gen et ic an d on ce you leadin g a h ealt h ier lif est yle.
h ave it , you can't get r id of it
w it h ou t cost ly cosm et ic A lot of u s w r on gly t h in k t h at
pr ocedu r es an d t h at h avin g a f it h avin g a 'n icer body ' w ill solve all
body is m ain ly du e t o gen et ics as ou r pr oblem s, bu t it w on't . I've
w ell. lear n t t h at self -con f iden ce doesn't
Wh en I st ar t ed m y f it n ess com e m er ely f r om h avin g a n icer
jou r n ey, I h ad n o idea of w h at I body bu t r at h er f r om bein g in
sh ou ld eat or n ot an d h ow m u ch h ar m on y w it h you r self an d bein g
I sh ou ld t r ain . I got con f u sed pr ou d of you r self .
over n u t r it ion an d diet an d on ly It t ook m e som e t im e t o f igu r e ou t
got con t r adict or y in f or m at ion . a t r ain in g an d n u t r it ion plan t h at
Th is led m e t o do a lot of w or k s f or m e an d I w an t t o sh ar e
r esear ch an d t est in g u n t il I m y ow n exper ien ce w it h you .
f ou n d som et h in g t h at h elped m e M y u lt im at e goal is t o h elp as
get a body I f eel m or e con f iden t m an y of you as possible becom e
in . m or e self -con f iden t an d be HAPPY
an d FIT.

Abou t t h is pr ogr am
Th is pr ogr am is design ed f or gir ls an d w om en w h o w an t t o

st ar t a h ealt h y an d h appy lif est yle w it h an em ph asis on
bu ildin g a t on ed, r ou n d boot y, w h ile m ain t ain in g a
su st ain able lif est yle an d f it t in g in t h eir daily obligat ion s.
It aim s at givin g you t h e in f or m at ion you n eed t o ach ieve
you r body goal, w h at ever it is.
Th e gym w or k ou t s h ave been design ed t o h elp you explor e
m an y alt er n at ives t o ju st squ at s!
Th e h om e w or k ou t s h ave been car ef u lly design ed t o give you
opt im al r esu lt s w h ile t ak in g in t o accou n t m ost of t h e
con st r ain t s you m ay h ave, su ch as lim it ed t im e an d
equ ipm en t .
Wh et h er you 'r e ju st begin n in g an d don't k n ow w h at
exer cises you sh ou ld do or if you 've been t r ain in g f or a w h ile
w it h ou t get t in g t h e r esu lt s you expect , t h is gu ide aim s at
h elpin g you r each you r goals.
Th er e ar e over 100 dif f er en t exer cises t o k eep you r w or k ou t s
f u n an d diver se, w h ich I believe r eally h elps t o st ay
con sist en t .
Th is pr ogr am is NOT:
- a pr om ot ion of on e body t ype over ot h er s
- a qu ick f ix
- a diet of an y k in d
- a pr om ot ion of over -exer cisin g

HOW TO USE THIS GUIDE
Th is gu ide is based on a 4-day split You sh ou ld per f or m t h e 4 w or k ou t s

becau se it 's m or e m an ageable an d each w eek an d add you r desir ed or
su st ain able t h an a 5 or 6-day split r ecom m en ded am ou n t of car dio.
f or m ost people. M ak e su r e t o h ave at least 1 day
It con sist s in 6 w eek s of t r ain in g bet w een low er body w or k ou t s an d
t h at you can do t w ice, so you h ave u pper body w or k ou t s.
3 m on t h s w or t h of t r ain in g. Below is a su ggest ed r ou t in e:
Th e w or k ou t s var y f r om on e w eek Monday: Legs
t o an ot h er in or der t o k eep t h in gs Tuesday: Ar m s & sh ou lder s
FUN. Wednesday: r est day/ act ive r est day
Th er e ar e 4 w or k ou t s per w eek , Thursday: glu t es
each dedicat ed t o on e or m or e Friday: back & cor e
bodypar t (s) an d u sin g t h e sam e Saturday: r est day/ act ive r est day
color code: Sunday: r est day
Th er e ar e 6 glu t es bu r n er s at t h e en d
of t h is pr ogr am . Ch oose 1 ou t of t h e
6 an d do it af t er you r leg an d glu t es
w or k ou t s f or m or e glu t es bu r n .
For opt im al r esu lt s, you sh ou ldn't
Legs & low er body Ar m s & sh ou lder s
sk ip w ar m in g u p an d act ivat in g you r
glu t es, especially on you r legs an d
glu t es days.
You r t r ain in g sh ou ld be com bin ed
w it h h ealt h y eat in g an d an
appr opr iat e n u t r it ion .
It w ill on ly be as ef f icien t as you
Glu t es Back & cor e m ak e it : if you on ly give it 50% ef f or t
an d con sist en cy, you w on't get 100%
of t h e r esu lt s!
Please note: There is no one size fits all so you should always listen to your body and
adjust your training accordingly. The number of reps and sets is an indication and
should be adapted to your fitness goals and level.

Sh ou ld you st ar t w it h f at loss or m u scle gain ?
The very first step in your fitness 2. You r w eigh t an d body sh ape ar e ok
journey is to determine your goal, bu t you 'r e n ot lean an d look ch u bby
whether it is muscle gain or fat/weight You need to add muscle to achieve a
loss. Many girls just don't know if they leaner look. Trying to lose some fat first
should start by gaining muscle and then will maybe leave you slimmer but with no
cutting or the other way around. As a definition and your body won't look as
result, they don't commit 100% to one toned. In that case, your focus should be
goal but instead do a little bit of bulking on really eating more and lifting heavier
and a little bit of cutting. weights to build muscle. A lot of people
This might even be the reason why you fall into this category, they've been
don't see results although you've been training for months and even years but
training for months or years! still don't see the results they expect
If you want to see results, you must be simply because most of the time they
consistent with your goal for at least 6 don't eat enough out of fear of gaining
months instead of starting bulking for 2 wieght. But your body needs to have
weeks and then cutting too soon. enough food in order to add muscle! Also
keep in mind that adding muscle is a very
Here is how to determine what you
long process, so you may need 8-12
should start with:
months to get where you want, and then
1. You 'r e over w eigh t you can start cutting!
In that case, your goal should be weight
loss and it can be achieved through a
3. You 'r e u n der w eigh t
calorie deficit, resistance training and
cardio. Your goal should be muscle gain, so you
will need to eat a lot more and lift heavy
weights while avoiding doing too much
cardio.
It's very important that you stay consistent with

your goal for at least 6 months, otherwise you will
not see the results you want!

NUTRITION
No on e size f it s all
Th e sin gle m ost im por t an t t h in g you sh ou ld r em em ber

is t h at t h er e is NO on e size f it s all in n u t r it ion .
You can't t ak e som eon e's exact diet , apply it t o
you r self an d expect t o h ave t h e sam e r esu lt s. You
can't ask som eon e h ow m an y calor ies t h ey eat a day,
eat t h e sam e am ou n t an d expect t o look ju st lik e
t h em .
Th at is sim ply becau se t h er e ar e t oo m an y dif f er en ces
f r om on e per son t o an ot h er t h at all h ave an im pact :
h eigh t , age, w eigh t , gen et ics, m or ph ology, f ood
pr ef er en ce or in t oler an ce, m et abolism , act ivit y level...
So u n less you f in d som eon e w h o h as t h e exact sam e

ch ar act er ist ics as you , you w an t t o m ak e su r e you r
diet is adapt ed t o YOU.
Th is doesn't m ean t h at t h er e's n ot h in g you can do an d

t h at you 'r e on you r ow n t h ou gh ! It ju st m ean s t h at it
t ak es a lit t le bit of w or k an d a lit t le bit of edu cat ion ,
bu t w it h som e gu idan ce you can t ot ally do it !
Af t er all, it 's you , you r h ealt h an d you r body w e'r e

t alk in g abou t so yes, it 's w or t h t h e h assle!
If you u n der st an d t h is an d ar e w illin g t o pu t in ju st a lit t le bit

of w or k , t h en you h ave ever yt h in g you n eed t o r each you r goals
an d m ak e t h em last in t h e lon g t er m .

Nu t r it ion
Ch apt er over view
Calor ies an d m acr os explain ed

How m an y calor ies do I n eed?
I w an t t o gain w eigh t
I w an t t o lose f at
Foods I sh ou ld avoid
On e-day sam ple m eal plan
Pr e & post -w or k ou t n u t r it ion
Nu t r it ion is by f ar t h e m ost im por t an t par t of a h ealt h y lif est yle an d plays a

m ajor r ole in t h e su ccess or f ailu r e of you r ef f or t s. An d yet , t oo m an y people
ar e con f u sed an d don't r eally k n ow w h at t o do n u t r it ion w ise.
Th e goal of t h is ch apt er is t o give you t h e basics t o u n der st an d w h at you r
body n eeds so t h at you can f igu r e ou t w h at you n eed.
Th is is a ver y den se t opic an d I cou ld w r it e h u n dr eds of pages abou t it bu t I
t r y t o k eep t h in gs as con cise an d easily u n der st an dable as possible t o m ak e
su r e you don't get con f u sed w h ich is w h y som e con cept s ar e over -sim plif ied.
As I said, t h is gu ide is f or gir ls an d w om en w h o ar e get t in g st ar t ed an d n eed
som e gu idan ce an d as alw ays, if you h ave t h e sligh t est dou bt abou t w h at you
r ead, I en cou r age you t o do you r ow n r esear ch !

Calor ies explain ed:
How m an y calor ies does m y body bu r n ?
To make things very simple, your body Energy expenditure is not only
uses energy daily to maintain itself, determined by how much exercise you
which is measured with calories. This do but also by factors that are inherent
means that you need to give your body to you (such as your height, age, gender,
the right amount of calories to allow it to weight etc.) and therefore, that are
function properly and to maintain itself. different from one person to another.
When you think, talk, write, take a
shower, all of that increases your energy
While it's easy to know how many
expenditure as well.
calories you get by tracking your caloric
intake, it's much harder to know exactly What you really need to understand is:
how many calories you burn. The best - how many calories you burn
we can do is estimate this number! everyday will vary from one day to
another without you realizing it
- your energy expenditure won't be
We often think that energy expenditure
the same as everyone else's
occurs only when we're active (walking,
training...) but our body is almost Understanding what impacts your
constantly burning calories even when calories consumption will then help you
we don't do anything! adapt what you eat based on what your
day looks like.
If you rest and do nothing all day, your
body will still use some calories to Some people say that what matters is
maintain itself (which is measured your caloric consumption over one week
through your Basal Metabolic Rate). and it's true. However, I prefer to eat
slightly more when I've been more active
When your body digests and processes
or slightly less when I've been less active
food, it also increases its energy
to avoid feeling like I've eaten too much
expenditure.
or not enough, but that is up to you!
Did you k n ow ?
Th e t h er m al ef f ect of f ood (TEF) is t h e am ou n t of calor ies you r body u ses t o digest
an d pr ocess f ood an d it var ies f r om on e m acr on u t r ien t t o an ot h er (10% f or
car boh ydr at es, u p t o 30% f or pr ot ein s an d less t h an 5% of calor ies f or f at s).
It m ean s t h at if you eat 100k cal of pr ot ein s, abou t 30k cal w ill be u sed t o pr ocess it !

M acr os explain ed
Many girls asked me what macros ratio Your proteins can come from
is the best for this, what macros do I animal-based sources, such as eggs and
recommend for that. The answer is, it chicken, or plant-based sources such as
depends and unfortuntaly I can't give lentils or tofu. This list is not exhaustive
you one single optimal macro setting! though as there are many other sources
of proteins. Supplements can also help
But first things first, w h at ar e m acr os? you reach your protein intake goals with
fewer calories than other sources, just
As everything in nutrition, this is a very
make sure to choose carefully!
dense topic, however the purpose of
this guide is not to give you a deep, Healthy fats come from plants or
technical lecture but rather to help you seafood, such as nuts, oils or fish, while
understand the basics so you can then unhealthy fats are found in most factory
decide on your own what is best for you food. Here are the different kinds of fats
(which means over-simplying things). from best to worst along with examples
of foods they're found in:
So in a few words, macros stands for
macronutrients and macros are simply - omega-3 fatty acids (salmon, sardines)
- monounsaturated fats (nuts, avocado,
the nutrients your body needs in the
olive oil)
largest quantity.
- polyunsaturated fats (safflower oil,
walnuts)
The three macronutrients your body - saturated fats (red meat, cheese)
needs are: carbohydrates, fats and - trans-fatty acids (cakes, biscuits, fried
proteins. They each have an essential fast foods...)
role in your body, as you can see in the
box below. Carbs, proteins and fats are equally
important to your body but it doesn't
Healthy sources of carbohydrates
mean you should consume equal
include unprocessed foods such as
amounts of each: this is where macros
whole grains, vegetables, fresh fruits.
ratio comes into play.
M ain r ole of m acr on u t r ien t s: Bew ar e of t r an s-f at t y acids
Carbs: body 's pr ef er r ed sou r ce of en er gy Th ey 'r e ver y h ar m f u l t o you r h ealt h an d
Proteins: bu ildin g, m ain t ain in g an d yet w idely u sed by f ood m ak er s as t h ey
r epair in g body t issu e en h an ce t ast e an d allow f ood t o last lon ger
Fats: h or m on e st abilit y, m ain t ain in g cells Look ou t f or 'par t ially h ydr ogen at ed oils'
m em br an e on f ood labels
How m an y calor ies do I n eed t o eat ?
How many calories you need to eat This looks very simple because it really is!
depends on what your goal is: muscle You just need to know roughly how many
gain or weight loss. calories you should eat, but there is no
The first step is to know what your need to overcomplicate things and try to
m ain t en an ce calor ic in t ak e is. be as accurate as possible, unless you're
Simply put, this is the number of an athlete training for a fitness
calories your body needs everyday to competition.
maintain itself and stay the same. But then again, this guide is designed for
There are many different ways to girls and women who need help to get
estimate this number and here is started in their fitness journey. However,
probably the quickest one: there are professionals who can help you
bodyw eigh t (in lbs) x 15 k cal design a very precise, tailored meal plan if
this is what you're looking for!
For example, someone who weighs
130 lbs should consume 130* 15 =
1950 kcal daily to maintain their body. Having said that, I want to add that you
should always use your common sense
If your goal is muscle gain and pay attention to how your body
reacts and to the signals it sends. This is
try adding 20% to your maintenance
far more important than just hitting the
caloric intake:
calories goals you set.
1950 * 1.20 = 2340 kcal / day
To sum up, you should use these

If your goal is fat loss numbers as indicative tools only that give
try substracting 20% from your you an idea of how much you should eat,
maintenance caloric intake: but what should ultimately prevail is how
you feel.
1950 / 1.20 = 1625 kcal / day
Un less you 'r e t r ain in g f or a f it n ess com pet it ion or h ave ver y specif ic goals,
it does n ot m at t er if you r calor ies ar en't perfectly accu r at e
it does n ot m at t er if you eat 1700 k cal in st ead of 1625 k cal

M u scle an d w eigh t gain (1/ 2)
If your goal is to gain weight, you need Now, if you want to know exactly if you're
to create a calorie surplus so that your eating enough calories, you have 2 ways:
body gets more energy than it needs. First, track your caloric intake, using the
In simple words, it means that you must MyFitnessPal app or any other you like.
eat more than what your body needs to My advice to people who really don't like
maintain itself, but always try to doing it is to do it for a few days just so
privilegiate nutrient-dense foods as you can learn more about food
they're the most beneficial to your body. composition and get an idea of how
much you should eat.
Many girls who wonder why they won't Second, pay attention to how you feel
put on weight whereas they 'eat a lot' and look after at least a couple of weeks
actually don't eat enough simply of increasing your caloric intake. If after
because they rely on the hunger feeling some time you still don't see or feel any
to know whether they've eaten enough change, try gradually increasing your
or not: they feel full after a meal and calorie intake even more, but make sure
therefore think they've had enough to to give it at least two weeks.
eat. You will also most likely gain some fat as
However, it's not that simple because well (due to the surplus of food your
some foods make you feel fuller than body gets) which in itself really isn't a bad
others and yet are low in calories. thing but I know some people are not
A very pleasant way to add more aware of this and expect to gain muscle
healthy calories without force-feeding only. That being said, you can always lean
yourself is to eat healthy foods that are out and shred some fat by periodically
naturally high in calories and really doing fat burner finishers at the end of
easy to snack on or to add as toppings. your workouts and incorporating a little
cardio!
High calor ies n u t r ien t -den se f oods
- n u t s: 720 k cal/ 100g - n u t bu t t er : 600 k cal/ 100g

- t ah in i: 600 k cal/ 100g - dr ied f r u it s: 350 k cal/ 100g
- avocado: 160 k cal/ 100g - dar k ch ocolat e: 600 k cal/ 100g
- olive oil: 900 k cal/ 100g (70-85% cacao)

M u scle an d w eigh t gain (2/ 2)
Tr ain in g sh ou ld be you r t op pr ior it y Nu t r it ion is you r secon d pr ior it y

You should use weights that are When bulking to gain muscle, nutrition is
challenging for you (only you can know key. You should not only make sure to eat
that, so be honest with yourself!). If enough to be in a calorie surplus, but also
you want your booty to grow, you have to eat the right foods.
to challenge it! Recommended macro ratio for muscle
A good way to make sure you're gain:
progressing is to write down your 50% C - 30% P - 20% F
number of reps and sets as well as the
weights you used during your workout I would personnally tend to prefer clean
so the next time you train you can bulking (getting your calories from clean
slightly increase the weights. food) over dirty bulking (= getting your
calories from any food including junk
food) for three reasons:
You should stay in the 8-12 reps range - clean foods are better for your body
for heavy compound exercises and your and will give it more of the nutrients it
rest times should be anywhere between needs
1:30 min and 2 min.
- it will help you remain fairly lean while
still adding muscle
Doing some cardio will help you lean - it will help take good habits so when
out while you're gaining muscle as well you decide to start cutting, eating clean
as maintaining a healthy cardiovascular food won't be as big an issue!
system, but don't overdo it. You can do
3-4 20-30 min low intensity sessions per That being said, when you're bulking, you
week and/or a short circuit at the end of can obviously be less strict with what you
your workout once a week for example. eat than when you're cutting or doing a
fat loss program.
Do I r eally n eed t o u se w eigh t s?

Th e an sw er t o t h at qu est ion is, IT DEPENDS. It depen ds on you r goal an d on you r cu r r en t
f it n ess level. If you 'r e look in g t o add 10 lbs of m u scle, t h en yes you w ou ld n eed t o u se
w eigh t s. If you 'r e ju st look in g t o t on e u p you r body an d h ave m or e def in ed m u scles as
w ell as sligh t ly in cr easin g t h eir size, t h is can be don e f r om h om e bu t w ill m ost lik ely t ak e
m or e t im e.

Fat an d w eigh t loss (1/ 2)
If you want to lose fat, you need to To achieve this, you can either increase
create a calorie deficit so that when your activity or you can decrease your
your body needs energy, it will use the caloric intake, it's that simple.
energy that is already stored. However, make sure you don't go too low
This means that you need to eat less on calories, especially if your caloric
than what your body needs BUT I want intake for maintenance is quite low
to insist that this does NOT mean you already (which is the case for petite girls).
should starve yourself EVER. A 200 or In that case, try creating a calorie deficit
300 daily calorie deficit is more than not by consumming less calories but by
enough to lose fat. slightly increasing your energy
Don't think that it will give you results expenditure.
faster, it won't because it's not Now, the only way to know exactly how
something you can do for very long and many calories you eat is to track
you only risk wasting all your efforts in everything that goes into your mouth,
addition to feeling terrible. with the MyFitnessPal app or any other
You will also most probably lose mainly you may prefer!
water and muscle and it's not worth it! Just don't go crazy over it if you're slightly
This is even truer if you're already lean over your calories allowance. Remember,
and are looking to drop the last few what matters is that there is a deficit,
extra pounds. that's all.
Here again, there's no magic but only Just know that muscle is more
basic mathematics: the number of metabolically active than fat, so the more
calories your body uses must be higher muscle you build as opposed to fat, the
than the number of calories it gets. more calories your body will burn even
when you're resting.
FAT LOSS 101

Eat w ell
Sw eat
(r esist an ce t r ain in g + car dio )
Sleep w ell
THIS IS IT
Th er e's n o n eed t o over com plicat e t h in gs!
Fat an d w eigh t loss (2/ 2)
Nu t r it ion sh ou ld be you r t op pr ior it y Ch oose you r t r ain in g w isely

You should aim at staying within your Contrary to popular belief, you don't
caloric allowance to give your body less need to do hours of cardio only to lose fat
energy in calories than it needs. Focus or weight. In fact, resistance training is
on eating healthy, nutrient dense foods more efficient than cardio alone in many
while limiting/avoiding foods that are aspects.
high in fat and sugar and low in It will not only help you build a stronger
nutrients. base but also help improve your
Try to stop eating before you're feeling metabolism (because muscle is more
completely full, it might take some time metabolically active than fat so the more
to get used to it but it works! muscle you add, the better your
Eat high volume foods because they're metabolism will be).
not only packed with nutrients but they Your workout program should therefore
will also make your plate look like include resistance training as well as
there's a lot of food and they will also cardio sessions. When doing resistance
keep you full longer. training, you should focus on intensity:
Use the 80%-20% rule: you can have try increasing your number of reps with
everyday 80% of your food coming from sightly lighter weights than usual and
healthy sources and 20% of treats. Try take short rest times between sets and
to have your treats around your exercises. This will help keep your heart
workout. rate up during your whole session.
Recommended macros for fat loss: As for cardio, you should aim at 1-2 high
intensity sessions and 2-3 lower intensity
30% C - 40% P - 30% F
sessions each week. Try to be as active as
This remains an indication, adjust to possible!
your needs and how your body reacts.
Fu n w ays t o be act ive ever yday
Walk t o sch ool, w or k or t o t h e gr ocer y st or e Go sh oppin g
Walk you r doggy If you h ave a desk job, get u p, st r et ch an d

do a f ew bodyw eigh t m oves ever y h ou r
Walk in t h e r oom w h ile you 'r e on t h e ph on e
Do 10 squ at s ever yt im e you go t o t h e
Use a m in i h om e st epper w h ile w at ch in g TV
bat h r oom
Wh at f oods sh ou ld I avoid?
I want to make things clear: I don't think There's a whole range of different diets,
you should totally avoid certain foods from high protein to high carbs or
because I believe it will only make you ketogenic etc. that limit or restrict certain
crave it more. And unsatisfied cravings foods. I honestly can't recommend one
over a long period of time often lead to over the others because I've never tried
binge eating, which is not good. any of them.
Having said that, I always avoid heavily Any form of diet that restricts one type of
processed foods because they are often food doesn't work with me because I give
high in hidden sodium, sugar and fats up after a few days. I'd rather have a
(not the good ones). These foods well-balanced diet that includes all types
include mostly pre-cooked or frozen of food, because this is what I can do in
meals. It doesn't mean that I never eat the long term.
cake or pizza (who does that?!), just that However, whether you should follow a
I will either bake it myself or choose specific diet is entirely up to you and
carefully what I buy. Always read should also take into consideration any
nutrition labels and look for foods that food allergy or intolerence you may have!
don't have any added sugar, added
sodium (low-sodium can be ok) or trans Last but not least, it doesnt' mean that
fat/partially hydrogenated oil. you can't enjoy some treats!
The foods you should favor are those One rule I like is the 80/20 rule: 80% of
that are dense in nutrients because they your daily calories should come from
will bring the most of what your body healthy foods and you can have up to
needs! These foods can be higher or 20% of your calories coming from less
lower in calories and it's helpful to know healthy foods. So yes, you can definitely
which is what, so when you plan your have chocolate everyday, just don't eat
meals for muscle gain or fat loss, you the whole tablet!
can choose the right ones!
Som e n u t r ien t den se f oods

With low calories With high calories
watercress, celery, cucumber, cabbage, quinoa, tahini, dried fruits, dark chocolate,
mushroom, broccoli, asparagus, apple, peanut butter, almonds, pecan, extra
carrot, tomato, watermelon, cauliflower, virgin olive oil, avocado, chickpeas, dates,
kale, onions, zucchini, graprefruit, radish, salmon, brown rice, herring, sardines,
blackberries, strawberries, cod... mango, banana, whole grain bread...
On e-day sam ple m eal plan
M u scle gain Fat loss
M eal 1 oats, eggs, Greek yogurt, fruits oats, eggs or protein shake
M eal 2 lean protein, grains, 1 apple 1 square dark chocolate, rice cake
M eal 3 nut butter, wholegrain bread lean protein, grains, veggies
M eal 4 protein shake, banana protein shake, banana
M eal 5 lean protein, grains, veggies avocado and egg toast
M eal 6 casein shake, oats, berries lean protein, grains, veggies
You should adjust the portions of each group

of food and for each meal to your calories
and macro goals.
Some lean protein sources: Some grain sources:
can n ed t u n a qu in oa
cod br ow n r ice
salm on black r ice
lean beef w ild r ice
ch ick en w h it e r ice
t u r k ey bu lgu r
eggs cou scou s
soy

Pr e an d post -w or k ou t m eals
Pr e-w or k ou t Post w or k ou t
Whatever your goal is, do not train on After your workout, you should have a
an empty stomach, you might end up protein shake AND carbs, and protein
feeling sick and dizzy and being tired! should be in a 2:1 ratio.
However, you need to eat a proper meal
Depending on your metabolism and the within 2h after your workout, because not
workout you will do, you should have a giving your body the right nutrients, or
pre-workout meal 30 to 90 minutes none at all, after a workout will not only
before training. lead to poor recovery but also to muscle
loss.
Right after your workout, you can have a
It should include:
banana or wholegrain bread slices along
- slow-digesting (complex) carbs with your protein shake. If you feel that
- fast digesting proteins you need some sugar as well, have some
- fats if your workout will be long and gummy bears (not the whole packet
intense (over 90 minutes) though!) or ginger bread for example.
Some pre-workout meal ideas: Some post-workout meal ideas:

whole grain bread with egg whites whole grain bread with avocado and egg
oats with low-fat milk salmon with sweet potato or green beans
banana and Greek yogurt Greek yogurt, dried fruits & nuts
tuna and brown rice
You r pr e an d post -w or k ou t m eals w ill also depen d on

w h at t im e of t h e day you w ill do you r w or k ou t .

HOM E
WORKOUTS
Bef or e you st ar t
Recom m en ded r est t im e: Th e n u m ber of r eps is m er ely a

30 sec-1:30 min r ecom m en dat ion , do n ot
To make your workout more intense h esit at e t o add m or e r eps if
and optimize fat loss, keep your rest you n eed it t o f eel a r eal bu r n
time short in you r m u scles
Th ese h om e w or k ou t s exer cises Don't f or get t o st ay

ar e low er im pact becau se you 'r e h ydr at ed bef or e, du r in g
n ot lif t in g h eavy w eigh t s so t h ey an d af t er you r w or k ou t
can be per f or m ed m or e t h an AIm at dr in k in g at least
on ce a w eek 1.5-2L of w at er ever yday
Alw ays f ocu s on FORM r at h er In it ial let t er s m ean in g

t h an on speed, don't t r y t o do
DB: Dumbbell
t h e m oves as f ast as possible bu t
BW: Body weight
f ocu s on get t in g a con t r act ion on
t h e r igh t m u scles

Week 1 - Day 1
Legs & low er body
Du m bbell sw in gs Deep squ at pu lses Walk in g lu n ges
20 r eps 20 r eps 12 r eps each leg

3-4 set s 3-4 set s 3-4 set s
Sin gle leg t ablet op br idge Seat ed sin gle leg ext en sion Lyin g h am st r in g cu r ls
15 r eps each leg 15 r eps each leg 15 r eps


Week 1 - Day 2
Ar m s & Sh ou lder s
Sin gle ar m sh ou lder pr ess Ben t over r ear delt r aises Tr icep dips
12 r eps each ar m 15 r eps 15 r eps

Wall sit bicep cu r ls Pu sh -u ps
20 r eps t ot al (10 each ) 10 r eps

3-4 set s 3-4 set s

Week 1- Day 3
Glu t es
Lat er al lu n ges St r aigh t leg k ick back s St ep-u ps
20 r eps each leg 20 r eps each leg 20 r eps each leg

Lyin g r ever se h yper ext en sion s Deep ju m p squ at s Lat er al w alk
15 r eps 15 r eps 10 st eps each w ay


Week 1 - Day 4
Back & Cor e
Cat cow Bir d dog Ren egade r ow s
10 r eps each 10 r eps each side 10 r eps each side

4 set s 4 set s 4 set s
Fr on t plan k Side plan k
30-45 secon ds 30-45 secon ds each side

4 set s 4 set s

Week 2 - Day 1
Legs & low er body
Goblet squ at s Su m o ju m p squ at s Du ck w alk w / DB over sh ou lder s

Seat ed ban ded leg ext en sion St an din g h am st r in g cu r ls Wall sit w / h ip abdu ct ion


Week 2 - Day 2
Kn eelin g t r icep pu sh u ps Com m an dos Squ at h old bicep cu r ls
10 r eps 12 r eps each side 15 r eps each ar m

Alt er n at e f r on t & lat er al sh ou lder

r aises In clin e t r icep pu sh -u ps

4 set s 3-4 set s

Week 2 - Day 3
Glu t es
Sin gle leg deadlif t t o r ever se lu n ge Su m o squ at t o side lu n ge Wide st an ce glu t e br idge

Fr og st an ce glu t e br idge Close st an ce glu t e br idge Lyin g side leg lif t


Week 2 - Day 4
Back & Cor e
Wide gr ip ben t over r ow s Ben d t o opposit e f oot Wide gr ip pu sh -u ps
20 r eps 10 r eps each side 10 r eps

Tw ist in g plan k Han d plan k leg lif t w / k n ee t u ck t o

opposit e side
10 t w ist s each side
10 r eps each side
4 set s
4 set s

Week 3 - Day 1
Legs & low er body
Nat u r al leg ext en sion s Sin gle leg ch air squ at s Ju m pin g lu n ges
20 r eps 15 r eps each leg 12 r eps each leg (24 t ot al)

Plie squ at w it h alt er n at e calf r aise Lyin g h am st r in g cu r ls Seat ed h ip abdu ct ion
15 r eps each leg 20 r eps 15 r eps


Week 3 - Day 2
On e ar m t r icep k ick back s Tr icep dips On e ar m pu sh pr ess
12 r eps each ar m 15 r eps 15 r eps each ar m

Squ at h old bicep cu r ls Ben t over r ear delt r aises
20 r eps t ot al (10 each ) 15-20 r eps

4 set s 3-4 set s

Week 3 - Day 3
Glu t es
Cu r st y t o r ever se lu n ges St ep-u ps Sin gle leg h ip t h r u st s

Squ at w / side t ap Lyin g leg lif t s Wall sit w / h ip abdu ct ion


Week 3 - Day 4
Back & Cor e
Du m bbell deadlif t s Sin gle ar m r ow s Bir d dogs
15 r eps 15 r eps each side 10 r eps each side

Dow n dog w / k n ee t u ck Side plan k w / r ot at ion
10 r eps each side 10 r ot at ion s each side

4 set s 4 set s

Week 4 - Day 1
Legs & low er body
Cu r t sy lu n ge t o side k ick Squ at pick u ps Ban ded in & ou t ju m p squ at s
20 r eps each leg 20 r eps 15 r eps

Seat ed sin gle leg ext en sion St an din g h am st r in g cu r ls Seat ed h ip abdu ct ion


Week 4 - Day 2
Un even pu sh -u ps Sit back t o t r icep pu sh -u ps Upr igh t r ow s
8 r eps each ar m 10 r eps 15 r eps

Wall sit bicep cu r ls Lyin g r ear dealt r aises

4 set s 3-4 set s

Week 4 - Day 3
Glu t es
Rever se lu n ge t o k ick back DB don k ey k ick s Sin gle leg Pilat es glu t e br idge
20 r eps each leg 20 r eps each leg
20 r eps each leg 3-4 set s 3-4 set s
3-4 set s
Lyin g clam sh ells Lyin g side leg lif t s Su m o ju m p squ at s
15 r eps each side 15 r eps each leg 15 r eps


Week 4 - Day 4
Back & Cor e
Seat ed good m or n in gs Ben t over r ow s Alt er n at e su per m an s
20 r eps 20 r eps 10 r eps each side

Pu sh -u ps w / alt er n at e leg lif t Plan k jack s
10 r eps each leg 10 r eps in & ou t each (20 t ot al)

4 set s 4 set s

Week 5 - Day 1
Legs & low er body
Nat u r al leg ext en sion s Sin gle leg glu t e & h am r aises Rever se explosive lu n ges
20 r eps 20 r eps each leg 15 r eps each leg

Rom an ian deadlif t Goblet squ at s Seat ed h ip abdu ct ion
20 r eps 20 r eps 20 r eps


Week 5 - Day 2
Over h ead t r icep ext en sion s Bicep cu r ls t o sh ou lder pr ess Close gr ip pu sh -u ps
15 r eps 15 r eps 8 r eps

Seat ed ben t over r ear delt r aises Upr igh t r ow s
20 r eps 15 r eps
4 set s 3-4 set s

Week 5 - Day 3
Glu t es
Sin gle leg deadlif t t o r ever se lu n ge Su m o squ at t o side lu n ge Glu t e br idge w / h ip abdu ct ion

Sin gle leg t ablet op br idge Ju m pin g lu n ges DB don k ey k ick s


Week 5 - Day 4
Back & Cor e
Ben t over r ow s Ben d t o opposit e f oot Wide gr ip pu sh -u ps
20 r eps 10 r eps each side 10 r eps

Dow n dog w / k n ee t u ck Plan k w / sh ou lder t aps
12 r eps each side 10 t aps each side

4 set s 4 set s

Week 6 - Day 1
Legs & low er body
Close st an ce Bu lgar ian split squ at s Lyin g h am st r in g cu r ls Sin gle leg ch air squ at s
20 r eps each leg 20 r eps 12 r eps each leg

Rever se explosive lu n ges Su m o squ at pu lses Lat er al lu n ge pu lses
15 r eps each leg 20 r eps 15 r eps each leg


Week 6 - Day 2
Pik e pu sh -u ps Seat ed ben t over r ear delt r aises Squ at h old bicep cu r ls
10 r eps 15 r eps 12 r eps each ar m

Lyin g sk u llcr u sh er s Sit back t o t r icep pu sh -u ps
20 r eps 10 r eps
3-4 set s 3-4 set s

Week 6 - Day 3
Glu t es
Rever se t o lat er al lu n ge slides St ep-u ps Fr og st an ce elevat ed glu t e br idge

Fr og st an ce r ever se
St r aigh t leg k ick back s Lyin g clam sh ells
h yper ext en sion s
15 r eps 20 r eps each leg 20 r eps each side


Week 6 - Day 4
Back & Cor e
Seat ed good m or n in gs Ben t over w ide r ow s Ren egade r ow s
20 r eps 20 r eps 10 r eps each side

Regu lar t o st ar plan k M ou n t ain clim ber s
10 r eps each side 15 r eps each side

4 set s 4 set s

GYM
WORKOUTS

Rest t im e:
You can in cr ease Wr it e dow n you r
Muscle growth: 2 min
w eigh t bet w een each w or k ou t logs (w eigh t s,
Fat loss: 30 sec-1:30 min set as lon g as you k eep r eps & set s) t o t r ack
Take longer breaks when a good f or m you r pr ogr ession
doing compound moves
versus isolation moves
In it ial let t er s
m ean in g
You r last 2 r eps m u st Don't f or get t o st ay BB: Barbell

be ch allen gin g an d h ar d h ydr at ed bef or e, du r in g DB: Dumbbell
t o com plet e, w h ile an d af t er you r w or k ou t SM : Smith machine
k eepin g AIm at dr in k in g at least BW: Body weight
a good f or m 1.5-2L of w at er ever yday KB: Kettlebell
High r eps or low r eps? Which is the best?
Bot h !
Incorporating high rep/light weight an d
low rep/heavier weight into your
program will develop both your
High reps with Low reps with
slow-twitch and fast-twitch muscle
lighter weights will heavier weights
fibers.
improve your will improve your
m u scle en du r an ce m u scle st r en gt h It won't make you bulky but will help
you add muscle tissue and look leaner.
12-20 reps 6-12 reps

Week 1 - Day 1
Legs & low er body
SM squ at s, n or m al st an ce Su m o st an ce leg pr ess DB/ BB/ SM st at ic lu n ges

Place the bar below your neck on Place your front knee above your
your shoulders ankle with feet hip width
Place your feet in a sumo stance
Place your feet in a shoulder with your toes pointed out Keep your back straight
width stance with your toes
slightly pointed out Push with your heels until your Keep your front foot flat and
legs are fully extended without push on your heel
Squat down until your thighs are locking your knees
parallel to the floor Don't lock your knees
Do not let your lower back take
Keep your back straight and your Don't let your front knee go past
the load or your knees turn in
head up your toes
12-15 r eps 4 set s 12 r eps each leg, 3 set s

12-15 r eps, 3 set s
BB su m o deadlif t s Leg ext en sion s

Set the bar height around the
middle of your thighs
Position the pad on your shin
Slightly bend your knees and above your ankle
keep your back straight at all
Fully extend one leg and hold for
times
1 second at the top
Go only as low as it's comfortable
Keep tension on your quads even
for you until you feel a stretch in when you lower your leg
your hamstrings
12-15 r eps, 3 set s 12 r eps each leg, 3 set s

Week 1 - Day 2
DB t r icep k ick back s Ben ch t r icep dips Seat ed DB bicep cu r ls

Keep your back straight and your Easy version: bend your knees Keep your abs tight and your
knee slightly bent chest lifted
Advanced version: straighten
Keep your upper arm close to your legs Keep your elbows close to your
your body and parallel to the body while performing the bicep
Keep your elbows close to your
floor curls
body at all times, don't let them
Your forearm and upper arm turn outward
should form a 90 degree angle
Extend your arm using your
triceps and hold for 1 second
12 r eps each side, 3 set s 12-15 r eps, 3 set s 12 r eps each side, 3 set s
DB f r on t sh ou lder r aises DB lat er al sh ou lder r aises Seat ed ben t over r ear delt
r aises
Keep your elbows slightly bent Keep your back straight and your
elbows slightly bent Keep your back flat and your core
Lift the dumbbells in front of you engaged
by contracting your shoulders Lift the dumbbells until your arms
Your elbows should be slightly
are slightly higher than parallel to bent
Keep your core engaged
the floor
Don't raise your arms higher than Raise your arms on the side until
Don't drop your arms to return to they're parallel to the floor
shoulder level
the initial position but rather
Squeeze your shoulder blades
control the motion together
12 r eps, 3 set s 12 r eps, 3 set s 12 r eps, 3 set s

Week 1- Day 3
Glu t es
Cable k ick back s SM / BB/ DB h ip t h r u st s BW sin gle leg h ip r aises

Keep your back straight and your Rest your back against a fixed Raise your hips by squeezing your
core tight bench glutes until your leg is aligned
with your upper body
Kick back with your leg and hold Put a pad or folded mat under
for 1 second while squeezing the bar to protect your hips Push through your heel
your glutes
Raise your hips by contracting Don't arch your back
Don't let your working foot rest your glutes
on the floor as you bring it back
Squeeze and hold for 1 second at
to its initial position the top
16 r eps each leg, 4 set s 15 r eps, 4 set s 16 r eps each leg, 4 set s
SM / BB/ DB Bu lgar ian split Sin gle leg cu r ls Lyin g h ip abdu ct ion
squ at s standing, lying or seated
Make sure your body forms a
Keep your core tight and your Don't start too heavy straight line
back straight Place the pad above your ankle Place your upper hand as shown
Squat down until your thigh is Make sure your knee is resting to help with support & balance
parallel to the floor against the pad Keep your upper leg straight, lift it
Don't let your knee go past your Lift your lower leg and hold for 1 and hold for 1 second
toes second at the top Finish with 10 pulses after
Take a wide step forward Control the movement completing the 20 reps
12 r eps each leg, 4 set s 12 r eps each leg, 4 set s 20 r eps each leg, 4 set s

Week 1 - Day 4
Back & Cor e
Sin gle ar m DB r ow s Cable st r aigh t ar m pu lldow n s BW Back ext en sion s

Keep your upper body parallel to Keep your core tight and your Bend forward while keeping your
the floor and your back flat back straight back straight
Keep your arm close to your body Your feet should be shoulder Lower your upper body until you
width apart
feel a stretch in your hamstrings
Lift the dumbbell until it's at your Slightly bend your elbows while
chest level keeping your arms straight Go back to the starting position
by flexing your back
Squeeze and hold for 1 second Pull the bar down towards your
thighs Don't go too high to avoid arching
Control the movement back to
Hold for 1 sec and slowly go back your back
the starting position
to the starting position
12-15 r eps each side, 4 set s 12-15 r eps, 4 set s 15 r eps, 4 set s
Bear cr aw ls Kn ee pu sh u ps Fr on t plan k
Keep your neck and head in a Keep your core tight and your Your elbows should form a 90
neutral position at all times back flat degree angle
Keep your core tight and avoid Your hands should be below your Keep your core engaged
arching your back shoulders
Don't arch your back
Move one leg and the opposite Don't lock your elbows when
Keep your head in a neutral
arm at the same time then switch returning to the starting position
position
Go forward then backward
Hold as lon g as possible

10 r eps each side, 4 set s 10 r eps, 4 set s Repeat 4 t im es t ot al

Week 2 - Day 1
Legs & low er body
SM / BB Squ at s t o 3/ 4 squ at s 3x7 leg pr ess Goblet squ at s

Squat down until your thighs are Your feet should be shoulder
parallel to the floor Do 7 reps in wide stance width apart
Go 3/4 of the way up, squat down Then do 7 reps in normal stance Hold the dumbbell as shown
above
again and go all the way up, that's FInish with 7 reps in close stance
1 rep Squat down while pushing your
hips back
Keep your back straight and your
head up Push through your heels
10 r eps 4 set s 7 r eps each st an ce, 3 set s 15 r eps, 3 set s
SM / BB/ DB r ever se lu n ges SM / BB/ DB Bu lgar ian split Sin gle leg deadlif t s
squ at s Keep your supporting knee
Keep your core tight
Keep your core tight and your slightly bent
Step back with one leg and squat
back straight Extend your other leg behind to
down
Squat down until your thigh is help with balance
Don't let your front knee go past
parallel to the floor Go down until your upper body is
your toes
Don't let your knee go past your parallel to the floor
You can complete all the reps for
toes For more stability, rest one hand
one leg before switching legs or
alternate legs between each rep Take a wide step forward on a wall or hold a chair
12-15 r eps, 3 set s 12 r eps each leg, 3 set s 15 r eps each leg, 4 set s

Week 2 - Day 2
Tr iceps pu sh u ps Ben t over t r icep k ick back s DB u pr igh t r ow s

Start on your knee for an easier Bend over until your upper body Keep your abs tight and your
version is almost parallel to the floor chest open
Your hands should be together Keep your back straight Lift the dumbbells until they're
under your chest, forming a just above your chest
triangle with your thumbs and Keep your upper arms in line and
index fingers tips touching Keep your elbows turned out and
parallel to the floor squeeze your shoulder blades
Keep your core tight and your Only your forearms should move together
back as straight as possible
12 r eps each side, 3 set s 12-15 r eps, 3 set s 12 r eps each side, 3 set s
St an din g ben t over r ear delt St an din g DB bicep cu r ls

r aises Keep your core tight
Lean forward with your knees Lift the dumbbells until they
slightly bent and keep your back reach your shoulders height
flat
Rotate your forearms while you
Slightly bend your elbows and lift lift the dumbbells so at the top
your arms using your shoulder position your palms are turned
muscles towards you
Don't let your hips and back
Squeeze your shoulder blades swing
together at the top
20 r eps t ot al (10 each ), 3 set s 12 r eps, 3 set s

Week 2 - Day 3
Glu t es
SM / BB/ DB h ip t h r u st s BW sin gle leg h ip r aises DB St ep-u ps

Rest your back against a fixed Raise your hips by squeezing your Press through your heel to step
bench glutes until your leg is aligned on the bench
with your upper body
Put a pad or folded mat under Keep your core tight and control
the bar to protect your hips Push through your heel the movement
Raise your hips by contracting Don't arch your back The higher the bench is, the more
your glutes you will feel a stretch in your
glutes and hamstrings
the top
15 r eps, 4 set s 16 r eps each leg, 4 set s 12 r eps each leg, 4 set s
Cable k ick back s St abilit y ball back Cable h ip abdu ct ion

Keep your back straight and your Stand straight while holding the
core tight Lower your upper body all the machine for stability
way down and bring it up by
Kick back with your leg and hold Lift your leg to the side and hold
squeezing your glutes
for 1 second while squeezing for 1 second at the top
your glutes Only go as high as you can while
Only go as high as it's
making sure your glutes only are
Don't let your working foot rest comfortable for you while making
doing the work
on the floor as you bring it back sure only your hip moves
to its initial position Don't arch your back
Hold for 1 second at the top
16 r eps each leg, 4 set s 15 r eps, 4 set s 16 r eps each leg, 4 set s

Week 2 - Day 4
Back & Cor e
T-bar r ow s Wide gr ip lat pu lldow n s BB deadlif t s

Secure one end of the bar against Keep your feet planted on the Your feet should be hip width
a wall or heavy weights floor apart
Keep your knees slightly bent Place your hands as wide as it's Place them however is the most
comfortable comfortable for you (pointed
Bend forward while keeping your
straight ahead or slightly out)
core engaged and your back flat Slightly lean back while keeping
your core engaged Keep your core engaged
Contract your back muscles to
pull the bar until the plate Pull the bar towards your chest Use your lower back muscles and
reaches your chest hold for 1 second before lowering
Hold for 1 second and squeeze
the bar
Squeeze and hold for 1 second
12-15 r eps, 4 set s 12-15 r eps, 4 set s 12-15 r eps, 4 set s
Ren egade r ow s In ch w or m SM in ver t ed r ow s

Get in a push-up position with Don't hesitate to bend your knees Keep your legs bent as shown for
your feet about hip width apart to touch the floor with your an easier version
(the wider you spread your legs, hands while you're standing
the more balance you will have)
Pull the bar towards your chest
While you row with one arm, try
Walk forward with your hands and think of bringing your
to prevent your hip from rotating
until you're in a hand plank shoulder blades together
too much by engaging your core
position
Set the bar higher to make it
Hold this position for 5-10 easier
seconds and walk back up
10 r eps,3 set s
10 r eps each side, 3 set s Repeat 5 t im es

Week 3 - Day 1
Legs & low er body
SM / BB Squ at s t o 3/ 4 squ at s SM / BB/ DB h ip t h r u st s BB su m o deadlif t s

Squat down until your thighs are Rest your back against a fixed Set the bar height around the
parallel to the floor bench middle of your thighs
Go 3/4 of the way up, squat down Put a pad or folded mat under Slightly bend your knees and
again and go all the way up, that's the bar to protect your hips keep your back straight at all
1 rep times
Raise your hips by contracting
Keep your back straight and your your glutes Go only as low as it's comfortable
head up for you until you feel a stretch in
the top your hamstrings
10 r eps 4 set s 15 r eps, 4 set s 12-15 r eps, 3 set s
Leg ext en sion s St abilit y ball h am st r in g cu r ls

Position the pad on your shin Keep your core engaged while
above your ankle you start raising your hips off the
floor (not too high to avoid
arching your back)
1 second at the top
Squeeze your glutes as you bring
your feet towards your body
when you lower your leg
The wider you place your legs on
the ball, the more stability you get
Extend your arms on the side
12 r eps each leg, 3 set s
10 r eps, 4 set s

Week 3 - Day 2
Cable t r icep pu sh dow n s Assist ed t r icep dips DB f r on t sh ou lder r aises

Keep your core engaged and your Keep your upper body straight Keep your elbows slightly bent
upper arms close to your body and your elbows close to your Lift the dumbbells in front of you
body
Bring the bar down by using your by contracting your shoulders
triceps Lower your body until your
Keep your core engaged
forearm and elbow form a 90
Only your forearms should move,
degree angle Don't raise your arms higher than
not your upper arms
shoulder level
Push on your triceps to bring
Hold for 1 sec and squeeze
your body back up
Cable f ace pu lls St an din g DB bicep cu r ls

Slightly bend your knees and Keep your core tight
keep your core tight Lift the dumbbells until they
Pull the rope directly towards reach your shoulders height
your face Rotate your forearms while you
lift the dumbbells so at the top
Keep your arms parallel to the position your palms are turned
floor towards you
Don't let your hips and back
swing
12 r eps, 3 set s 12 r eps, 3 set s

Week 3 - Day 3
Glu t es
DB su m o squ at s Sin gle leg ben ch squ at s Sin gle leg deadlif t s
Place your legs wider than hip Extend your arms in front of you Keep your supporting knee
width with your feet facing out to help you with balance slightly bent
Squat down until your thighs are Push your hips back and squat Extend your other leg behind to
parallel to the floor down until you reach the bench help with balance
Push through your heels to get Keep your core tight and make Go down until your upper body is
back to the starting position sure your knee doesn't cave in parallel to the floor
For more tension in your glutes, For more stability, rest one hand
you can perform this standing on on a wall or hold a chair
2 benches
Cable h ip abdu ct ion Cable k ick back s SM / BB/ DB r ever se lu n ges

Stand straight while holding the Keep your back straight and your Keep your core tight
machine for stability core tight
Step back with one leg and squat
Lift your leg to the side and hold Kick back with your leg and hold down
for 1 second at the top for 1 second while squeezing
your glutes
Only go as high as it's your toes
comfortable for you while making Don't let your working foot rest
Take a wide step back to get more
sure only your hip moves on the floor as you bring it back
stretch in your glutes
to its initial position
16 r eps each leg, 4 set s 16 r eps each leg, 4 set s 12-15 r eps, 4 set s

Week 3 - Day 4
Back , Cor e & Balan ce
Sin gle ar m DB r ow s Assist ed pu ll-u ps BW Back ext en sion s

Keep your upper body parallel to Add more weight to make it Bend forward while keeping your
the floor and your back flat easier back straight
Keep your arm close to your body Keep your core engaged Lower your upper body until you
Lift the dumbbell until it's at your Pull yourself by contracting your
chest level lats Go back to the starting position
Squeeze and hold for 1 second Go as high as you can and control
the movement back to the Don't go too high to avoid arching
starting position your back
12-15 r eps each side, 4 set s 10 r eps, 4 set s 15 r eps, 4 set s
Bir d dogs Sin gle leg ben ch squ at s St abilit y ball pu sh -u ps

Keep your core tight even in the Extend your arms in front of you Doing this instead of a regular
resting position to help you with balance push-up will work your core even
Keep your head in a neutral more because of the unstability
Push your hips back and squat
position of the ball
down until you reach the bench
At the top position, your arm and If you feel that you can't perform
Keep your core tight and make
opposite leg should be in line it safely though, do a front plank
sure your knee doesn't cave in
instead
5 r eps each side, 4 set s 12 r eps each leg, 4 set s 5 r eps, 4 set s

Week 4 - Day 1
Legs & low er body
Su m o st an ce leg pr ess DB St ep-u ps Goblet squ at s

Press through your heel to step Your feet should be shoulder
on the bench width apart
Place your feet in a sumo stance
with your toes pointed out Keep your core tight and control Hold the dumbbell as shown
above
Push with your heels until your the movement
Squat down while pushing your
legs are fully extended without The higher the bench is, the more hips back
locking your knees you will feel a stretch in your
glutes and hamstrings Push through your heels
Do not let your lower back take
the load or your knees turn in
12 r eps each leg, 4 set s 15 r eps, 3 set s

Sin gle leg cu r ls Lyin g h ip abdu ct ion

standing, lying or seated
Make sure your body forms a
Don't start too heavy straight line
Place the pad above your ankle Place your upper hand as shown
Make sure your knee is resting to help with support & balance
against the pad Keep your upper leg straight, lift it
Lift your lower leg and hold for 1 and hold for 1 second
second at the top Finish with 10 pulses after
Control the movement completing the 20 reps
12 r eps each leg, 4 set s 20 r eps each leg, 4 set s

Week 4 - Day 2
Tr iceps pu sh u ps Close gr ip t r icep ben ch pr ess Ben ch t r icep dips

Start on your knee for an easier Your hands should be shoulder Easy version: bend your knees
version width apart Advanced version: straighten
Your hands should be together Keep your elbows close to your your legs
under your chest, forming a
triangle with your thumbs and body to make sure you're working
Keep your elbows close to your
index fingers tips touching your triceps
body at all times, don't let them
Keep your core tight and your Lower the bar towards the middle turn outward
back as straight as possible of your chest
Push the bar using your triceps
Start with very light weight
12 r eps each side, 3 set s 12-15 r eps, 3 set s
10 r eps, 3 set s
Bicep cu r ls t o sh ou lder pr ess Seat ed ben t over r ear delt

r aises
Keep your core tight and your
chest up Keep your back flat and your core
engaged
Keep your upper arms close to
your body as you curl bent
Rotate your arms to perform the Raise your arms on the side until
shoulder press they're parallel to the floor
Slowly return to the starting Squeeze your shoulder blades
position, in a controlled together
movement

Week 4 - Day 3
Glu t es
SM / BB/ DB h ip t h r u st s Sin gle leg deadlif t s Cable k ick back s

Rest your back against a fixed Keep your supporting knee Keep your back straight and your
bench slightly bent core tight
Put a pad or folded mat under Extend your other leg behind to Kick back with your leg and hold
the bar to protect your hips help with balance for 1 second while squeezing
your glutes
Raise your hips by contracting Go down until your upper body is
your glutes parallel to the floor Don't let your working foot rest
Squeeze and hold for 1 second at For more stability, rest one hand
the top to its initial position
on a wall or hold a chair
Cable h ip abdu ct ion SM / BB/ DB Bu lgar ian split

squ at s
Stand straight while holding the
machine for stability Keep your core tight and your
back straight
Lift your leg to the side and hold
for 1 second at the top Squat down until your thigh is
parallel to the floor
comfortable for you while making Don't let your knee go past your
sure only your hip moves toes
Take a wide step forward
16 r eps each leg, 4 set s 12 r eps each leg, 4 set s

Week 4 - Day 4
T-bar r ow s Wide gr ip lat pu lldow n s Good m or n in gs

Secure one end of the bar against Keep your feet planted on the Keep your back straight and your
a wall or heavy weights floor head up at all times
Keep your knees slightly bent Place your hands as wide as it's Bend forward until your upper
comfortable body is parallel to the floor
Bend forward while keeping your
core engaged and your back flat Slightly lean back while keeping Return to the starting position by
your core engaged squeezing your back muscles
Contract your back muscles to
pull the bar until the plate Pull the bar towards your chest Start with very light weight
reaches your chest
Hold for 1 second and squeeze
Squeeze and hold for 1 second
12-15 r eps, 4 set s 12-15 r eps, 4 set s
Ren egade r ow s Bosu ball pu sh -u ps SM in ver t ed r ow s

Get in a push-up position with Keep your core tight Keep your legs bent as shown for
your feet about hip width apart an easier version
Don't let your hips go up or down
(the wider you spread your legs,
the more balance you will have) Pause for 1 second at the bottom
While you row with one arm, try If this is too challenging, do
and think of bringing your
to prevent your hip from rotating regular push-ups instead
shoulder blades together
easier
10 r eps each side, 3 set s 10 r eps, 4 set s 10 r eps,3 set s

Week 5 - Day 1
Legs & low er body
SM / BB Squ at s t o 3/ 4 squ at s SM / BB/ DB h ip t h r u st s Sin gle leg deadlif t s

Squat down until your thighs are Rest your back against a fixed Keep your supporting knee
parallel to the floor bench slightly bent
Go 3/4 of the way up, squat down Put a pad or folded mat under Extend your other leg behind to
again and go all the way up, that's the bar to protect your hips help with balance
1 rep
Raise your hips by contracting Go down until your upper body is
Keep your back straight and your your glutes parallel to the floor
head up
Squeeze and hold for 1 second at For more stability, rest one hand
the top on a wall or hold a chair
10 r eps 4 set s 15 r eps, 4 set s 15 r eps each leg, 4 set s
DB St ep-u ps Leg ext en sion s

Press through your heel to step
on the bench
Position the pad on your shin
Keep your core tight and control above your ankle
the movement
The higher the bench is, the more 1 second at the top
you will feel a stretch in your
glutes and hamstrings
when you lower your leg


Week 5 - Day 2
Assist ed t r icep dips Cable t r icep pu sh dow n s Cable f ace pu lls

Keep your upper body straight Keep your core engaged and your Slightly bend your knees and
and your elbows close to your upper arms close to your body keep your core tight
body
Bring the bar down by using your Pull the rope directly towards
Lower your body until your tirceps your face
forearm and elbow form a 90
Only your forearms should move, Keep your arms parallel to the
degree angle
not your upper arms floor
Push on your triceps to bring
Hold for 1 sec and squeeze
your body back up
Cable h am m er cu r ls Cable u pr igh t r ow s

Keep your core tight and slightly Your hands should be slightly less
bend your knees if it feels more than shoulder width apart
comfortable
Keep your back straight and your
Keep your upper arms close to elbows slightly bent
your body
Lift the cable towards your shin
Pull the rope using your biceps
Your elbows should always be
and hold for 1 second
higher than your forearms
Your upper arms shouldn't move

Week 5 - Day 3
Glu t es
BW sin gle leg h ip r aises DB su m o squ at s St abilit y ball h yper ext en sion s
Raise your hips by squeezing your Place your legs wider than hip Lower your upper body all the
glutes until your leg is aligned width with your feet facing out way down and bring it up by
with your upper body squeezing your glutes
Squat down until your thighs are
Push through your heel parallel to the floor Only go as high as you can while
Don't arch your back Push through your heels to get
doing the work
back to the starting position
For more tension in your glutes,
you can perform this standing on Hold for 1 second at the top
2 benches
15 r eps, 4 set s
16 r eps each leg, 4 set s 15 r eps, 4 set s
Cable h ip abdu ct ion Cable k ick back s St abilit y ball h am st r in g cu r ls

Stand straight while holding the Keep your back straight and your Keep your core engaged while
machine for stability core tight you start raising your hips off the
floor (not too high to avoid
Lift your leg to the side and hold Kick back with your leg and hold
arching your back)
for 1 second at the top for 1 second while squeezing
your glutes Squeeze your glutes as you bring
your feet towards your body
comfortable for you while making Don't let your working foot rest
sure only your hip moves on the floor as you bring it back The wider you place your legs on
to its initial position the ball, the more stability you get
Extend your arms on the side
16 r eps each leg, 4 set s 16 r eps each leg, 4 set s 10 r eps, 4 set s

Week 5 - Day 4
Sin gle ar m DB r ow s Cable st r aigh t ar m pu lldow n s BW Back ext en sion s

Keep your upper body parallel to Keep your core tight and your Bend forward while keeping your
the floor and your back flat back straight back straight
Keep your arm close to your body Your feet should be shoulder Lower your upper body until you
width apart
Lift the dumbbell until it's at your Slightly bend your elbows while
chest level keeping your arms straight Go back to the starting position
Squeeze and hold for 1 second Pull the bar down towards your
thighs Don't go too high to avoid arching
Hold for 1 sec and slowly go back your back
to the starting position
12-15 r eps each side, 4 set s 12-15 r eps, 4 set s 15 r eps, 4 set s
In ch w or m Plan k jack s Side plan k w it h leg lif t

Don't hesitate to bend your knees You can stand on your hands or Keep your core tight and your
to touch the floor with your on your forearms body in a straight line
hands while you're standing
Keep your core engaged at all For an easier version, stand on
Keep your core tight times and don't let your hips go your knee instead
up or down
Walk forward with your hands Keep your waist lifted as you raise
until you're in a hand plank You can jump faster for more one leg
position cardio activity if you want while
Don't try to lift your leg too high
still focusing on form first
Hold this position for 5-10
You can also stand on your hand
seconds and walk back up
10 ju m ps in & 10 ju m ps ou t , instead of your forearm
Repeat 5 t im es 4 set s 10 r eps each side, 4 set s

Week 6 - Day 1
Legs & low er body
SM squ at s, n or m al st an ce Su m o st an ce leg pr ess BB su m o deadlif t s

Place the bar below your neck on Set the bar height around the
your shoulders Place your feet in a sumo stance middle of your thighs
Place your feet in a shoulder with your toes pointed out Slightly bend your knees and
width stance with your toes keep your back straight at all
slightly pointed out Push with your heels until your
legs are fully extended without times
Squat down until your thighs are locking your knees Go only as low as it's comfortable
Do not let your lower back take for you until you feel a stretch in
Keep your back straight and your the load or your knees turn in your hamstrings
head up
12-15 r eps 4 set s 12-15 r eps, 3 set s 12-15 r eps, 3 set s
DB/ BB/ SM st at ic lu n ges Sin gle leg cu r ls Lyin g h ip abdu ct ion

standing, lying or seated
Place your front knee above your Make sure your body forms a
ankle with feet hip width Don't start too heavy straight line
Keep your back straight Place the pad above your ankle Place your upper hand as shown
Make sure your knee is resting to help with support & balance
Keep your front foot flat and
push on your heel against the pad Keep your upper leg straight, lift it
Lift your lower leg and hold for 1 and hold for 1 second
Don't lock your knees
second at the top Finish with 10 pulses after
Control the movement completing the 20 reps
your toes
12 r eps each leg, 3 set s 12 r eps each leg, 3 set s 20 r eps each leg, 3 set s

Week 6 - Day 2
Close gr ip t r icep ben ch pr ess Ben t over t r icep k ick back s Bicep cu r ls t o sh ou lder pr ess
Your hands should be shoulder Bend over until your upper body Keep your core tight and your
width apart is almost parallel to the floor chest up
Keep your elbows close to your Keep your back straight Keep your upper arms close to
body to make sure you're working your body as you curl
Keep your upper arms in line and
your triceps Rotate your arms to perform the
Lower the bar towards the middle shoulder press
Only your forearms should move
of your chest Slowly return to the starting
Push the bar using your triceps position, in a controlled
movement
12-15 r eps, 3 set s 15 r eps, 4 set s
10 r eps, 3 set s
Seat ed ben t over r ear delt St an din g DB bicep cu r ls

r aises
Keep your back flat and your core
engaged Lift the dumbbells until they
reach your shoulders height
bent Rotate your forearms while you
lift the dumbbells so at the top
Raise your arms on the side until position your palms are turned
they're parallel to the floor towards you
Squeeze your shoulder blades Don't let your hips and back
together swing

Week 6 - Day 3
Glu t es
Cable k ick back s Sin gle leg ben ch squ at s SM / BB/ DB h ip t h r u st s

Keep your back straight and your Extend your arms in front of you Rest your back against a fixed
core tight to help you with balance bench
Kick back with your leg and hold Push your hips back and squat Put a pad or folded mat under
for 1 second while squeezing down until you reach the bench the bar to protect your hips
your glutes
Keep your core tight and make Raise your hips by contracting
Don't let your working foot rest sure your knee doesn't cave in your glutes
to its initial position the top
16 r eps each leg, 4 set s 12 r eps each leg, 4 set s 15 r eps, 4 set s
St abilit y ball back Sin gle leg deadlif t s Cable h ip abdu ct ion
Keep your supporting knee Stand straight while holding the
Lower your upper body all the slightly bent machine for stability
way down and bring it up by
Extend your other leg behind to Lift your leg to the side and hold
squeezing your glutes
help with balance for 1 second at the top
Only go as high as you can while
Go down until your upper body is Only go as high as it's
parallel to the floor comfortable for you while making
doing the work
sure only your hip moves
For more stability, rest one hand
on a wall or hold a chair
Hold for 1 second at the top

Week 6 - Day 4
Assist ed pu ll-u ps T-bar r ow s Good m or n in gs

Add more weight to make it Secure one end of the bar against Keep your back straight and your
easier a wall or heavy weights head up at all times
Keep your core engaged Keep your knees slightly bent Bend forward until your upper
body is parallel to the floor
Pull yourself by contracting your Bend forward while keeping your
lats core engaged and your back flat Return to the starting position by
using your back muscles
Go as high as you can and control Contract your back muscles to
the movement back to the pull the bar until the plate Hold and squeeze before doing
starting position reaches your chest another rep
Squeeze and hold for 1 second 12-15 r eps, 4 set s
10 r eps, 4 set s 12-15 r eps, 4 set s
Kn ee t o elbow plan k Ren egade r ow s SM in ver t ed r ow s

You can do it on your hands or on Get in a push-up position with Keep your legs bent as shown for
your forearms your feet about hip width apart an easier version
(the wider you spread your legs,
Bring your knee close to your Keep your core tight
the more balance you will have)
elbow by squeezing your obliques
muscles While you row with one arm, try
and think of bringing your
to prevent your hip from rotating
Keep your core tight at all times shoulder blades together
and don't let your hips fall down
or go up
easier
10 r eps each side, 3 set s 10 r eps each side, 3 set s 10 r eps,3 set s

GLUTES
BURNER
Glu t es bu r n er s
Th ese bu r n er set s ar e t o be don e at t h e en d of you r legs

an d/ or glu t es session s an d sh ou ld be don e w it h ligh t t o n o
w eigh t an d w it h h igh r eps.
Th ey w ill add an ext r a m et abolic pr essu r e on you r glu t es
an d, if don e cor r ect ly, sh ou ld leave you r glu t es on f ir e
(h en ce t h e n am e)
Com plet e all t h e exer cises back t o back w it h n o r est an d

r epeat t h e w h ole cir cu it 3 t o 5 t im es t ot al
Don't f ocu s on speed bu t r at h er on you r f or m an d on u sin g

you r glu t es
Add an k le w eigh t s or r esist an ce ban ds f or m or e t en sion

Glu t es bu r n er (1/ 2)
Set #1 Set #2 Set #3

Don k ey k ick pu lses Bu lgar ian split squ at s Sin gle leg glu t e br idge
30 reps each leg pu lses (w ide st ep) 20 reps each leg
3 sets 20 deep reps each leg 3 sets
3 sets
Fir e h ydr an t s Squ at w it h side k ick s Lyin g h ip abdu ct ion

30 reps each leg 10 reps each leg 20 reps each leg
3 sets 3 sets 3 sets
Kick back s Su m o ju m p squ at s w it h Pilat es glu t es br idge

30 reps each leg pu lse m ar ch
3 sets 15 reps 20 steps each leg
3 sets 3

Glu t es bu r n er (1/ 2)
Set #4 Set #5 Set #6

Don k ey k ick pu lses Hip t h r u st s w it h h ip Ch air st r aigh t leg
30 reps each leg abdu ct ion k ick back s
3 sets 20 reps 30 reps each leg
3 sets 3 sets
Squ at h old w it h h ip Sin gle leg h ip t h r u st s Lyin g r ever se

abdu ct ion 20 reps each leg h yper ext en sion s
20 reps 3 sets 20 reps
3 sets 3 sets
Lyin g leg lif t s Lyin g r ever se Fr og st an ce glu t e br idge

20 reps each leg h yper ext en sion s 20 reps
3 sets 20 reps 3 sets
3 sets

CARDIO
Car dio
If you r goal is m u scle gain, you should If you r goal is f at loss, you should also
still do some cardio activity without do some cardio, with more intensity. This
overdoing it. However, if you feel like means that you can incorporate more
you're too tired or your progress is HIIT sessions to your workouts.
stagnating, adjust your cardio sessions
Make sure your cardio sessions always
and do less of them.
make you sweat, even when you're
Adding some cardio sessions to your doing LISS.
workout routine will help you gain lean
You can also do more LISS sessions
mass. This means that you will have less
while trying to be in the fat burning
fat than if you were just bulking without
zone, at 60-70% of your Maximum Heart
any cardio activity, because bulking
Rate (MHR).
implies that you increase your body's
energy stores to put on weight and Your MHR is calculated as follows:
muscle, but your body can also start MHR = 220 - age, so if you're 25:
storing fat as well. MHR = 220 - 25 = 195 bpm
You might find than your gains are Your fat burning zone would be between
slightly slower that way, but it will be of (195x0.6) and (195x0.7), that is between
higher quality overall as it's mostly lean 117 and 136 beats per minute.
muscle and not too much fat.
The table below gives recommendations on how much and what type of cardio
you should do based on your fitness goal, but these are only recommendations
and you should adjust to how you feel and how your body reacts.
m u scle gain f at loss
HIIT 1/week - 20 1-2/week - 20

min max min max
Fat bu r n in g 1/week 1-2/week

f in ish er s
Low in t en sit y 2-5/week - 40 2-5/week

st eady st at e min 35-50 min

Wh at is HIIT?
HIIT stands for High Interval Interval You can do HIIT with any cardio
Training, so it means that you'll be doing machine. However, I recommend doing
intervals. It consists in quick bursts of it either on a spinning bike or on an
intense cardio followed by a period of elliptical trainer because you don't need
active rest. to manually change the speed.
HIIT might burn less calories than LISS If you do choose to do HIIT on the
while you're doing it, but it has a bigger treadmill, always be very careful when
after-burn effect, which means that it you step back on the treadmill as it can
will make your body keep burning be dangerous and make sure to hold on
calories for hours after you finish your to something to help with balance.
workout.
The great thing with HIIT is that you can
HIIT is very convenient because it allows also do it at home though! Just choose
you to burn calories in a relatively short one or several exercises that you will do
period of time. at full intensity for 20-30 seconds and
Ideally, you should do it for 15-20 then for your rest period, you can jog in
minutes, so you want to make sure your place for example!
rest intervals are not too short.
What I recommend is doing 30 seconds HIIT is very intense on your body so you
full speed and then 1:30 min active rest, don't want to overdo it, especially if
but you can adjust to your current you're training to gain muscle.
fitness level. If you can't do more than 8
min at first, it's okay! You'll work your
way up progressively. IM PORTANT
Just make sure to give it all you have Alw ays t ak e in t o accou n t you r f it n ess
during the 30 sec! The whole point of level an d possible con dit ion s. If you
HIIT is doing very intense cardio on short h aven't t r ain ed in a w h ile or ar e ju st
intervals, so if you're doing it right, you get t in g st ar t ed, bu ild a base f it n ess
shouldn't be able to do more than 20-30 level bef or e doin g HIIT.
sec. Otherwise, try increasing the
intensity.

Wh at ar e f at bu r n in g f in ish er s?
Fat bu r n in g f in ish er s are short circuits Som e f at bu r n in g f in ish er s cir cu it s:

that are to be done at the end of your
workout.
30/ 20/ 10 double countdown:
These circuits can consist in one or
several exercises that will ideally recruit 30 kettlebell swings
the biggest muscle groups in your body. 30 moutain climbers with pushup
In a few words, in order to make your 20 kettlebell swings
body burn fat, your workouts should 20 mountain climbers with pushup
have a high metabolic cost. Fat burning
finishers are just perfect for this! 10 kettlebell swings
For optimal results, they should be done 10 mountain climbers with pushup
at the end of your workouts because Rest as needed (while trying to keep the
your energy store levels will be lower. rest period short) and repeat once
They're really great to do when you're in
a good shape already but would like to Tabata circuit:
be leaner and have tighter abs for
Perform each for 20 secs, rest 10 sec
example.
between each and repeat 2-3 times with
Fat burning finishers are very short 1-2 min rest between sets
circuits that last 5 to 10 minutes
Speed squats
maximum, but should leave you out of
breath and you shouldn't be able to do Burpees
anything after! Mountain climbers
Speed high knees
IM PORTANT
Alw ays t ak e in t o accou n t you r f it n ess You should aim at doing as many reps as
level an d possible con dit ion s. If you possible while always keeping a good
h aven't t r ain ed in a w h ile or ar e ju st form. Your fat burning finisher will only
get t in g st ar t ed, bu ild a base f it n ess be efficient if you reall give it all you
level bef or e doin g f at bu r n in g have.
f in ish er s an d alw ays adju st in t en sit y
It's really short but so intense!
t o you r f it n ess level.

Wh at is LISS?
LISS stands for Low Intensity Steady LISS is also easier to do and more
State and consists in doing cardio at the relaxing than HIIT so it may be easier to
same intensity and pace for a set period stick with LISS and stay consistent!
of time.
There are many benefits of doing LISS
Ideally, your LISS session will last
and it should totally be part of your
between 30 and 60 minutes, 30 minutes
workout routine.
being the minimum recommended. So
LISS is a great way to get back in shape if you can pick any activty that you know
you haven't trained in a while or can't do you will enjoy doing for that long!
HIIT for any reason. If you lead a rather
If you're just getting started, no worries,
sedentary lifestyle and don't exercise a
try to do it for 30 minutes first and you
lot, starting with LISS will help you build
will progressively work you way up.
cardiovascular endurance.
Its impact on the body is lower so it can
be performed more often. Because it's Remember that what ultimately matters
not too hard on the body, it doesn't is consistency which is why I recommend
require as much recovery time as HIIT, choosing an activity you truly enjoy and
meaning that you can do LISS everyday if know you will be consistent with.
you want!
It also helps with recovery and reducing
post-workout soreness by increasing
blood flow and oxygen delivery to cells.
It's a good alternative to HIIT if your
training was really intense but you still
want to get your cardio in.
Also, LISS doesn't have to be done in the
gym only! You can walk your dog, go
hiking, walk on the beach or in nature.
It's really good for your mind and can be
a true mood-booster!

Car dio qu est ion s
Car dio bef or e or af t er you r w or k ou t ? Doin g car dio on an em pt y st om ach

You should do your cardio sessions at I don't recommend this at all! Many
the end of your workout. Many people people think they burn more fat that
think it's better to start with cardio and way because glycogen stores are low
then move on to strength training and I after the night so the body will use fat as
would say it depends on your goal. energy, right? Well, not at all!
If you're not trying to get leaner, then it Without getting too technical, fat burn
might make sense to start with cardio as actually occurs up to 2 hours after your
a warmup, but just make sure you're not cardio session, so in the meantime your
doing it too hard or for too long. If it's body will tap in your muscles for energy!
short and low intensity, it's okay to do it
Besides, according to some recent
before your strength training session but
studies, fasted cardio would only start
it won't be as effective when it comes to
being slightly efficient in terms of taping
leaning out.
into the fat stores if done at a low
Otherwise, it's better to do it after your intensity and for more than 90 minutes.
workout because although weightlifting
And it has also been proven that the
doesn't deplete your glycogen stores as
afterburn effect, or excess post-exercise
much as cardio, you still need some
oxygen consumption (EPOC), is greater if
glycogen during your strength training
you ate before doing cardio than if you
sessions as a source of energy for your
do it on an empty stomach, which simply
muscles. So if you start with an intense
results in more fat burnt over time.
cardio session, your glycogen stores will
be low, your workout will be less The benefits of doing fasted cardio are
effective and your muscle growth won't very low in my opinion compared to its
be optimal. constraints as you would have to do it
for over 90 minutes to start getting small
However, if you would rather separate
results.
your cardio and strength training
sessions for whatever reason, you totally If you're a morning person who enjoys
can! Just make sure to replenish your doing cardio very early, I recommend
glycogen level in between with proper eating something light 30-45 minutes
nutrition, to provide your body with the before your cardio session.
energy it needs.

ABS
How t o h ave abs
Almost every girl dreams of having It may sound counterintuitive but the
visible abs or a flat stomach but doesn't first component of getting abs is not
know how to achieve this. training but nutrition. You can't out train
What you should understand is that abs a bad diet and you can't have abs if your
only show when your body fat diet isn't on point. So if your goal is to
percentage is around 15-18% for have a flat stomach, the first thing you
women. It doesn't mean that you should need to change is your diet!
aim for that body fat percentage as it Doing thousands of crunches won't give
can even be harmful for some people to you the results you expect if your diet
have this little body fat, and you can still isn't adapted.
get a flat stomach with a higher body fat Aim at eating whole foods that are
percentage. nutrient dense, limit your processed and
Please know that athletes whose abs junk food intake, refer to the food list in
are extremely visible go through intense the nutrition section if you have doubts.
shredding programs that are very hard The second component of getting a flat
to follow. stomach and abs is your training.
What it means is that if you want to lose I've included one core-strengthening
belly fat, you need to lose fat from your workout each week because having a
body overall, which will result in a lower strong core has many health benefits
body fat percentage. You need to ranging from improved balance and
understand that having lower belly fat posture, to reducing injury risks or
means you carry an excess of body fat helping when lifting weights.
and only shredding some fat will help,
unless what you have is loose skin
(which can happen after a pregnancy or In addition to core strengthening moves,
if your skin elasticity isn't great). you can incorporate 1-3 abs workouts to
You should also know that genetics do your weekly routine. You don't need to
play a role in your abs definition. Some train them everyday at all! A lot of
people's bodies tend to store fat in their people even find that the more they
upper body and around their waist, train and get fit, the less they need to
while for others, fat is mostly stored in train their abs specifically!
the lower part of their body.

Som e abs w or kou t s (1/ 2)
Ch oose on e of t h e f ollow in g w or k ou t s an d per f or m 15-20 r eps of each exer cise

an d r epeat f or 3 t o 5 r ou n ds t ot al
ABS WORKOUT 1
par t ial sit u ps leg r aises bicycle cr u n ch es
ABS WORKOUT 2
f u ll sit u ps h igh f r on t k ick s Ru ssian t w ist s
ABS WORKOUT 3
dou ble cr u n ch es leg pu ll-in k n ee u ps f lu t t er k ick s

Som e abs w or kou t s (2/ 2)
Ch oose on e of t h e f ollow in g w or k ou t s an d per f or m 15-20 r eps of each exer cise

an d r epeat f or 3 t o 5 r ou n ds t ot al
ABS WORKOUT 4
sn ap ju m ps st r aigh t leg jack k n ives side jack k n ives
ABS WORKOUT 5
bu r pees dead bu g r ever se cr u n ch es
ABS WORKOUT 6
Sw iss ball cr u n ch es Sw iss ball leg lif t s Sw iss ball r ollou t s

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© Zoe Happy Fit 2017 NOT FOR RESALE

© Zoe Happy Fit 2017

It is n ot in t en ded t o diagn ose, t r eat , cu r e,or pr even t an y h ealt h pr oblem n or is it

You u n der st an d t h at t h er e is t h e possibilit y of ph ysical in ju r y w h en you ar e

You u n der st an d t h at developm en t s in m edical r esear ch m ay im pact t h e h ealt h ,

© Zoe Happy Fit 2017

© Zoe Happy Fit 2017

Th is pr ogr am is design ed f or gir ls an d w om en w h o w an t t o

© Zoe Happy Fit 2017

Th is gu ide is based on a 4-day split You sh ou ld per f or m t h e 4 w or k ou t s

© Zoe Happy Fit 2017

It's very important that you stay consistent with

© Zoe Happy Fit 2017

Th e sin gle m ost im por t an t t h in g you sh ou ld r em em ber

So u n less you f in d som eon e w h o h as t h e exact sam e

Th is doesn't m ean t h at t h er e's n ot h in g you can do an d

Af t er all, it 's you , you r h ealt h an d you r body w e'r e

If you u n der st an d t h is an d ar e w illin g t o pu t in ju st a lit t le bit

© Zoe Happy Fit 2017

Calor ies an d m acr os explain ed

Nu t r it ion is by f ar t h e m ost im por t an t par t of a h ealt h y lif est yle an d plays a

© Zoe Happy Fit 2017

© Zoe Happy Fit 2017

To sum up, you should use these

© Zoe Happy Fit 2017

High calor ies n u t r ien t -den se f oods

- n u t s: 720 k cal/ 100g - n u t bu t t er : 600 k cal/ 100g

© Zoe Happy Fit 2017

Tr ain in g sh ou ld be you r t op pr ior it y Nu t r it ion is you r secon d pr ior it y

Do I r eally n eed t o u se w eigh t s?

© Zoe Happy Fit 2017

FAT LOSS 101

Nu t r it ion sh ou ld be you r t op pr ior it y Ch oose you r t r ain in g w isely

Fu n w ays t o be act ive ever yday

Walk t o sch ool, w or k or t o t h e gr ocer y st or e Go sh oppin g

Walk you r doggy If you h ave a desk job, get u p, st r et ch an d

Som e n u t r ien t den se f oods

M u scle gain Fat loss

M eal 3 nut butter, wholegrain bread lean protein, grains, veggies

M eal 4 protein shake, banana protein shake, banana

M eal 5 lean protein, grains, veggies avocado and egg toast

M eal 6 casein shake, oats, berries lean protein, grains, veggies

You should adjust the portions of each group

Some lean protein sources: Some grain sources:

© Zoe Happy Fit 2017

Some pre-workout meal ideas: Some post-workout meal ideas:

tuna and brown rice

You r pr e an d post -w or k ou t m eals w ill also depen d on

© Zoe Happy Fit 2017

Recom m en ded r est t im e: Th e n u m ber of r eps is m er ely a

Th ese h om e w or k ou t s exer cises Don't f or get t o st ay

Alw ays f ocu s on FORM r at h er In it ial let t er s m ean in g

© Zoe Happy Fit 2017

Du m bbell sw in gs Deep squ at pu lses Walk in g lu n ges

20 r eps 20 r eps 12 r eps each leg

15 r eps each leg 15 r eps each leg 15 r eps

© Zoe Happy Fit 2017

12 r eps each ar m 15 r eps 15 r eps

Wall sit bicep cu r ls Pu sh -u ps

20 r eps t ot al (10 each ) 10 r eps

© Zoe Happy Fit 2017

Lat er al lu n ges St r aigh t leg k ick back s St ep-u ps

20 r eps each leg 20 r eps each leg 20 r eps each leg

Lyin g r ever se h yper ext en sion s Deep ju m p squ at s Lat er al w alk