FIT BODY GUIDE LIFTING ROUND 2.1 (Weeks 13-24) PDF

ROUND 2.
FIT
BODY
GUIDE
LIFTING
WEEKS
13-24
by
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Legal & Medical Disclaimer
No part of this ebook, in part or in full, may be reproduced, stored, copied, or transmitted by any
means without the express written consent of the owner, Anna Victoria. If you will be printing it
on a public computer, you must delete it from the computer once you are done. Each users name
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Violations of this copyright will be enforced to the fullest extent of the law.
Although the author and publisher have made every effort to ensure that the information in this
book was correct at press time, the author and publisher do not assume and hereby disclaim any
liability to any party for any loss, damage, or disruption caused by errors or omissions, whether
such errors or omissions result from negligence, accident, or any other cause.
This book is not intended as a substitute for the medical advice of physicians. The reader should
regularly consult a physician in matters relating to his/her health and particularly with respect
to any symptoms that may require diagnosis or medical attention. In the interest of your safety,
modifications or adjustments cannot be made for exercises and advice contained in this ebook.
Said modifications or adjustments can be made only by each person’s primary care physician.
The information in this book is meant to supplement, not replace, proper training. Like any sport
involving speed, equipment, balance and environmental factors, this sport poses some inherent
risk. The authors and publisher advise readers to take full responsibility for their safety and know
their limits. Before practicing the skills described in this book, be sure that your equipment is well
maintained, and do not take risks beyond your level of experience, aptitude, training, and comfort
level.
Artwork Illustrations Copyright © 2017 by Shutterstock
Book Design and Production by Stefan Andersun
Photography by Jalisa Marie and Luca Esposito
Written by Anna Victoria, NASM Certified Personal Trainer
Copyright © 2017 Paramount Lifestyle, LLC. All rights reserved.
www.annavictoria.com

FIT BODY GUIDE ROUND 2.1 | 3
TABLE OF CONTENTS
5 About My Journey
6 Taking Accountability Photos
7 Tracking Your Progress
8 FBG Round 2.1 Layout
9 FBG Round 2.1 Schedule
11 FBG Round 2.1 Supersets
13 FBG Round 2.1 Method
14 FBG 2.1 Cardio
15 Types of Cardio
19 Proper Form + Proper Breathing
20 How To Breathe Properly
21 Breathing Do’s and Don’ts
22 How To Exercise With Proper Form
27 Excess Post-Exercise Oxygen Consumption
29 Resting
32 Resistance Training
33 Cardiovascular Training
34 Modification Glossary
35 FBG Round 2.1 Weight
36 Foam Rolling
40 Kinetic Chain
42 What You Will Need
43 Barbell Training
44 Understanding the Training Guide
46 Daily FBG Journal
47 Workouts: Weeks 13-24
81 Treadmill Sprints Circuits
82 At Home Cardio
83 5-UP Cardio circuit
84 Cycling Workout
85 Jump Rope HIIT Cardio
86 At Home LISS
87 Workout Glossary
Prepared exclusively for chaojas@gmail.com Transaction: 0016110583 @annavictoria

Welcome to the Fit Body

Guide Round 2.1!
Up to now, you have committed at least 12 weeks to being a better you
physically, mentally and emotionally. But, as you know, my guides are
not intended to be followed for only 12 weeks – this is a lifestyle. For
this reason, I am so excited to bring you The Fit Body Guide Round 2.1
to continue helping you get the results you deserve!
The Fit Body Guide Round 2.1 is the next step in your FBG Journey.
Whether you finished Round 1 or Round 2, Round 2.1 is going to
further push you with even more challenging workouts, helping you
progress from dumbbell to barbell based workotus, and everything you
need to feel and look your best.
The Fit Body Guides are designed to challenge you, push you, and help
you tone and strengthen your body. But remember, as much as you can
workout every week, your results will not reflect their true potential
unless you have a proper diet and the correct macronutrient ratios. Be
sure that whichever meal plan you are following, the FBG Meal Plan
Guide or not, that you are following one. I don’t want you to waste a
single moment of your time working out if you aren’t eating in a way
that will support your results.
With following both the FBG Training Guide Round 2.1 and FBG
Meal Plan Guide, get ready to transform your body in ways you never
thought possible. I am going to help you tone, tighten, reveal your best
body, and not to mention feel your absolute best. Let’s get started!

ABOUT MY JOURNEY
Before we get started, I want to give you a bit more detail about my
own journey and what inspired me to write the Fit Body Guides.
As each of you FBG girls have been on your own journey, I have been
continuing mine as well. I have been on my journey since November
2012 and I know firsthand just how important it is to continually
challenge your body, focus on further muscle engagement and to change
your routine. The further you get on your journey, the harder it is to see
continuous results.Your body constantly adapts and you need to push
yourself out of your comfort zone time and time again. It hasn’t been
easy to stay on track and push myself but at the end of the day, no matter
what my progress is or what I look like, I feel my absolute best when I
am eating healthy and pushing myself in my workouts. Focusing on the
emotional, mental and physical benefits is by far what has kept me going.
As most of you know, I came from a background of eating exclusively

junk food from a young age, and while you may not be able to tell from
BEFORE the outside, on the inside I was very ill. My digestive and gastrointestinal
systems were failing to function properly, which landed me in the
emergency room. To be honest, that isn’t even what got me started
on this new lifestyle. It wasn’t until another year later that I had that
“aha!” moment, that the food I was eating and my lack of exercise were
responsible for my health problems. These habits were not easy to
change. Since I had eaten so poorly from my early teens, I didn’t know
what it meant to eat a healthy, lest a balanced meal, and these poor eating
habits followed me through to adulthood.
In the beginning, I was truly baffled as to why a young 20-something

year old would be having health problems, because I hadn’t the slightest
clue that food was responsible for my health and the way I felt. This is
why I am so passionate about educating and helping other women fuel
their bodies from the inside out. Sure, I want you to have a rocking body
and love every bit of your progress physically - you have every right to.
But to me, the real prize is feeling your best and strongest on the inside,
and loving every bit of yourself from the beginning of your journey to
AFTER the end.
Don’t take no for an answer, I am looking forward to continuing my journey alongside you and
not even from yourself. the entire FBG Community. As individuals we can be great, but as a
community we are unstoppable. Here’s to another 12 weeks to being the
best you can be, and then some.

TAKING
ACCOUNTABILITY
PHOTOS
You have already documented your first twelve weeks of FBG Progress and
as you know, this is one of the most important aspects to keeping yourself In order to
accountable and motivated. While you may not see the changes happening ensure your progress
on a day-to-day basis, you will see them clearly when compared side by side photos accurately
to your prior photos. reflect all your hard
work, follow steps
1 Find a full length mirror that will fit your body from head to toe. 1-6 for taking proper
2 Take the picture in natural sunlight with no shadows accountability photos
3 Wear shorts/underwear/bikini bottoms and a sports bra or bikini top
4 Relax your body and stand straight BONUS STEP
5 Take photos from the same angle and in the same lighting each time
Throw away your scale. If
6 Compare your Round 2.1 progress every 6-8 weeks. there’s one thing you should
know by now it’s that the
Please keep in mind, the further you continue on your journey, it is normal scale means nothing. It
not to see as much change each and every four weeks. This doesn’t mean can’t tell you your body fat
you aren’t doing things correctly and it definitely doesn’t mean you won’t see percentage, your strength,
further progress! You will - but our bodies do adjust and as you progress, you the actual amount of fat
will have to push yourself even further to continue getting results, which is you’ve lost vs muscle you’ve
exactly what FBG Round 2.1 is designed to help you do! gained - weighing yourself
only continues to give this
pointless number further
importance and you deserve
better than that. Liberate
yourself and throw your scale
away.

TRACKING YOUR
PROGRESS
In lieu of using a scale, the following
methods are my recommendations for
tracking your progress:
BODY FAT PERCENTAGE TEST
There are a few different ways to measure your body fat. The easiest way is to Tag your posts with
go to your local gym and ask a personal trainer to have a body fat test done. #fbgprogress
Typically gyms will use a special type of scale that sends electric currents #fitbodyguide
through your body to read various stats, body fat percentage being one of
@annavictoria
them. However, these are not 100% accurate. I, myself, have used these
so I can see all your
types of body fat percentage readers and my recommendations for getting as
accurate and consistent of a reading are the following: Always get measured
hard work!
at the same time of day, after eating the same type of meals, and after you
have gone to the restroom (yes, #2). The key is to ensure all variables are the
same each time you use the machine. So while it may not be 100% accurate
(it may vary by 1-2%) at least keeping all variable the same between tests will
ensure the calculation is consistent.
If your local gym does not have a body fat percentage scale, another option
is to order calipers online. Calipers are the most affordable option costing
around $10, and with following a few steps, it is very simple to perform.
MEASURING TAPE
You can also track your results by using measuring tape. I recommend this If you would like
method if you have around 25% body fat or above. Use a measuring tape your progress to be
to measure the following areas: upper thighs, lower belly, waist, and upper shared with the FBG
arms.
Community, email me
As with Round 1 and Round 2 Accountability Photos, I want you to SMILE your progress!
in your before and after photos! Show everyone how excited you are to be on hello@annavictoria.com
your journey and that loving yourself is something you deserve to do from
day 1 through every step of the way.

FBG ROUND 2.1

LAYOUT
The Fit Body Guide: Round 2.1 is composed of three medium intensity The cardio workouts will alternate
strength training days and two cardiovascular + ab/core training days. There in difficulty and intensity level
are two complete rest days. through the weeks. Changing
your cardio workouts, the
The FBG Strength Training circuits are to be performed on Monday, intensity level and even the type
Thursday and Saturday. The FBG Cardio + Ab/Core Training circuits are of cardio will all play a significant
to be performed on Tuesday and Friday. The two complete rest days are role in continually challenging
Wednesday and Sunday. your body. If you would like to
add an additional day of cardio,
These workouts will engage your entire body throughout the week to pair it with the FBG Full Body
challenge and push yourself beyond your current physical and mental Saturday workouts.
limitations.
MONDAY THURSDAY SATURDAY TYPES OF CARDIO
LEGS BACK TOTAL

HIIT
+ GLUTES + ARMS BODY
High Intensity Interval Training
CARDIO MISS
TUESDAY
CARDIO + WEEKS 13 - 16 WEEKS 17 - 20 WEEKS 21 - 24 Medium Intensity Steady State

ABS
HIIT MISS SPRINTS SPRINTS
Most intense form of cardio
CARDIO
FRIDAY
CARDIO + WEEKS 13 - 16 WEEKS 17 - 20 WEEKS 21 - 24
ABS
MISS SPRINTS HIIT
WEDNESDAY
REST DAY
SUNDAY
REST DAY

FBG ROUND 2.1

SCHEDULE
FBG 2.1 focuses on moderate intensity strength training. This means you
will be performing strength and resistance exercises at a moderate intensity
level, while still maintaining proper form and fully engaging each respective
muscle group. This powerful combination of strength training, muscle
activation and engagement will allow you to improve your speed, increase
strength, and improve overall body composition.
MODERATE INTENSITY STRENGTH

STRETCHING + FOAM ROLLING
TRAINING
Monday - Sunday: 15 Minutes
Monday, Thursday, Saturday: 45 Minutes
CARDIOVASCULAR TRAINING REST

Tuesday, Friday: 30 Minutes There are two active rest days and two
complete rest day in the Fit Body Training
Guide.
ABDOMINAL / CORE-FOCUSED TRAINING
Tuesday, Friday: 15 Minutes
Workout Cycle
MON TUE WED THU FRI SAT SUN

STRENGTHENING
STRENGTH CARDIO STRENGTH CARDIO STRENGTH

REST REST
TRAINING TRAINING TRAINING TRAINING TRAINING
MODERATE AB MODERATE AB MODERATE

REST REST
INTENSITY TRAINING INTENSITY TRAINING INTENSITY
REHABILITATION
STRETCH STRETCH STRETCH STRETCH STRETCH STRETCH STRETCH
FOAM FOAM FOAM FOAM FOAM FOAM FOAM

ROLL ROLL ROLL ROLL ROLL ROLL ROLL

FBG ROUND 2.1

SCHEDULE
Since there are two rest days in FBG 2.1, there may be times when resting TIPS FOR
on Wednesday and Sunday don’t fit your schedule. So while you can’t
CHANGING THE
“double up” FBG 2.1 workouts like you could in FBG Round 1 and Round
2 (see page 31 for more information on doubling up), you can shift the
FBG 2.1 SCHEDULE
days around to fit your schedule!
SCHEDULE OPTION Never do two strength days

MONDAY WEDNESDAY FRIDAY
right after another that focus on
the same muscle groups. Your
LEGS BACK TOTAL
+ GLUTES + ARMS BODY muscles need rest, and if you
CA R DI O work out the same muscle group
TUESDAY
ABS the next day, you’re preventing

HIIT MISS SPRINTS
CA R DI O
proper recovery and hindering
SATURDAY
CARDIO + WEEKS 13 - 16 WEEKS 17 - 20 WEEKS 21 - 24 your body’s ability to repair.

ABS MISS SPRINTS HIIT
Try to avoid resting two days in

THURSDAY
RES T DAY a row. While resting two days in

a row isn’t necessarily bad, rest
SUNDAY
RES T DAY days are simply better spread

out through the week in order to
give your body rest after strength
SCHEDULE OPTION days. If your rest days are back
MONDAY TUESDAY FRIDAY to back, then you have several
LEGS BACK TOTAL strength days in a short period of
+ GLUTES + ARMS BODY time with no rest.
CAR DI O
THURSDAY
ABS HIIT MISS SPRINTS Try to avoid doing cardio two

CAR DI O days in a row. Again, it’s not that
SATURDAY

doing cardio two days in a row is
ABS MISS SPRINTS HIIT
bad, but we are using cardio days
WEDNESDAY
as active rest days as well while

RES T DAY our muscles are recovering, so
they are best done after a strength
SUNDAY
RES T DAY training day.

FBG ROUND 2.1

SUPERSETS MUSCLE + CORE
ENGAGEMENT
FBG Round 2.1 is composed of one warm-up superset, three strengthening
supersets, and one burnout superset. You will perform susperset 1 once and
supersets 2-4 three times.
When you do any type of
This will further challenge your body since we will be repeating the same exercise, in order to see
circuit after another in order to continually engage and activate each progress you must contract
respective muscle group in which those circuits focus on. your muscles. If you simply go
through the motions and don’t
ever contract the respective
muscle you are working, it’s
STRENGTH / UPPER likely you may not see much
BODY TRAINING progress. However, what is
45 MINUTES TOTAL great about strength training
is you can focus on engaging
REST
WARM-UP 30 x1 your core just as much as the
SECONDS
REST primary muscle group, and this

SUPERSET 1 60 x3
SECONDS is what helps define core and
REST abdominal strength.
SUPERSET 2 60 x3
SECONDS
REST
SUPERSET 3 60 x3 For example, when you
SECONDS
REST perform a squat, if you stand

BURNOUT! 60 x3
SECONDS
and squeeze your glutes,
you are engaging your glute
COOL DOWN
muscles. However, if you stand
and contract your core, this
CARDIO + AB / will have a significant effect on
CORE TRAINING improving your core strength.
45 MINUTES TOTAL
REST
SUPERSET 1 60 x3
SECONDS
REST
SUPERSET 2 60 x3
SECONDS
REST
SUPERSET 3 60 x3
SECONDS
COOL DOWN

FBG ROUND 2.1

SUPERSETS
SUPERSETS
Supersets are simply two exercises performed right after another without any
rest. In FBG Round 1 and Round 2, there were three circuits and each circuit
had three exercises you performed back to back before a quick rest. In FBG
2.1, there are four supersets, each of which have two exercises you perform
back to back before resting FBG 2.1 LAYOUT
BURNOUT SETS Warm-Up

Exercise 1
Burnout Sets are exercises intended to be done at the very end of a workout Exercise 2
session in order to push your muscular endurance to its max. In traditional 30 seconds rest
weightlifting, burnout sets are done with lighter weight than you would normal
do, and as many reps as you possibly can. You literally repeat the exercise until Superset 1
you cannot do even one more rep, hence the name “burnout”. Exercise 1
Exercise 2
60 seconds rest
In FBG 2.1, you will be performing a burnout superset after the three strength
three times
training supersets are completed. As mentioned, this will help improve your
muscular endurance and it will help improve muscle definition as well. Another
Superset 2
reason I wanted to add Burnout Sets is because lifting is typically a much
Exercise 1
slower pace than what you may be used to.
Exercise 2
60 seconds rest
Slower pace lifting does not burn as many calories in the moment because
three times
your heart rate is not elevated for a continuous amount of time like it is in
FBG Round 1 and Round 2. With that being said, the lifting performed in FBG
Superset 3
2.1 is intended to be moderate pace and moderate weight lifting, not slow
Exercise 1
paced, heavy lifting.
Exercise 2
60 seconds rest
Lifting weights alone will help you burn more calories at rest over the long run,
three times
however, building muscle alone is not enough to shed fat and lean out, which is
why you need to pair cardio with your strength routine. Adding a Burnout Set
Burnout Set
is another way to help you achieve that and push your body to the next level.
Exercise 1
Exercise 2
Burnout Sets will help increase your heart 60 seconds rest
three times
rate and maintain or improve muscular
endurance.

FBG ROUND
2.1 METHOD
There are three stages in FBG Round 2.1:
• STAGE 4: Weeks 13-16
Each stage of FBG 2.1 is composed of four weeks of strength

training supersets which increase in difficulty every two weeks and
reverse order. This increase in difficulty can be either an increase
in reps or an increase in weight. One of the most important keys
to continually challenging yourself is to add stress on your body DID YOU KNOW?
physically, but the good kind of stress! This means changing your
workouts, increasing the reps, the weight, the speed, and so on. Ev-
ery two weeks when you increase the reps and/or weight, be sure The final reps that are the
to continue focusing on proper form, proper breathing and muscle most difficult are the reps
engagement since this is what will actually help you progress more that actually get you the
than doing the movements themselves. Additionally, we will also
most results. This is be-
be reversing the order of the supersets every other two weeks in an
effort to keep your body guessing and keep you progressing. cause these are the reps
that your body is under the
most stress and pushing
STAGE 4 itself to its limit. You know
the saying, “step out of
WEEKS 13-14 WEEKS 15-16 your comfort zone”? Well,
MODERATE INTENSITY INCREASED REPS OR if you are comfortable
STRENGTH TRAINING WEIGHT + REVERSED doing your workouts and
SUPERSETS you aren’t exerting your-
STAGE 5 self at the end of each
circuit, then you likely have
WEEKS 17-18 WEEKS 19-20 adapted to a point where
your body isn’t being put
MODERATE INTENSITY INCREASED REPS OR
STRENGTH TRAINING WEIGHT + REVERSED through enough stress -
SUPERSETS increase the weight or add
STAGE 6 a few reps, and be sure

those last few reps are
pushing you to your limit.
WEEKS 21-22 WEEKS 23-24
Get uncomfortable!
MODERATE INTENSITY INCREASED REPS OR
STRENGTH TRAINING WEIGHT + REVERSED
SUPERSETS

FBG 2.1 CARDIO

In conjunction with your FBG Strength Training workouts, you will
be further challenging yourself with your cardio workouts as well. The MAX HR CALCULATIONS
same way your body can adapt to strength training exercises, your
body can adapt to the pace and type of cardio you perform, which
The heart rate zones I
means in order to continually push your body, we will be alternating
through different kinds of cardiovascular exercise. have calculated on the
next page are examples.
In order to ensure you are exercising at the appropriate intensity level, I have plotted each of
I recommend wearing a heart rate watch like a Polar watch, FitBit, these heart rate zones
Garmin Watch, etc. I personally use a Polar because it has a chest on a graph for illustration
strap which is more accurate than a wrist heart rate reading. On the
purposes only. Please do
next page, I will explain each FBG Cardio type and how to calculate
your heart rate range for each. Please use the forms to the right of the not follow these heart
page for these calculations. rate ranges and instead,
calculate your maximum
As previously mentioned, if you would like to add additional cardio, heart rate below and
pair it with the Saturday Full Body Workout. Do not replace it with
continue following the
a rest day since two rests days a week while doing heavier, moderate
intensity strength training is crucial to your body’s ability to repair calculations for each type
muscle. of FBG Cardio.
On the next page, you will see LISS and LIMIT cardio which are in
FBG Round 2, but not in FBG 2.1. Nevertheless, I decided to leave
the explanations for LISS and LIMIT cardio in the event you haven’t
completed FBG Round 2, so you could have a more complete under- YOUR CALCULATIONS
standing of all the different types of cardio and the different heart rate
benefits of each. To find your target heart
rate for each type of
cardio, let’s first find your
STAGE 4 maximum heart rate.
WEEKS 13-14 WEEKS 15-16 This is calculated by

TUESDAY: HIIT, FRIDAY: MISS subtracting your age from
220.
STAGE 5 MAX HEART RATE
WEEKS 17-18 WEEKS 19-20
TUESDAY: MISS, FRIDAY: SPRINTS
220
your age
STAGE 6
WEEKS 21-22 WEEKS 23-24 MAX HEART RATE
TUESDAY: SPRINTS, FRIDAY: HIIT

TYPES OF CARDIO YOUR CALCULATIONS
Your target heart rate
LISS: 98 - 127 bpm for LISS will be between

50% and 65% of your
190
maximum heart rate.
180
LISS
170
160
heart rate (bpm)
150
140
130
120 MAX HEART RATE
110
100
90 *The calculations in this graph are based on a 25 year old female.
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 25 26 27 28 29 30
minutes 50% 65%
LISS is a low intensity cardio where you maintain a low, steady pace for
the total duration. For example, fast walking, incline walking or light
jogging are forms of LISS. LISS is great for beginners and it puts the
least amount of stress on the body, however that means it also burns LOW HIGH
HEART RATE RANGE

less calories than other cardio options. LISS is performed at 50-65%
your maximum heart rate. Anna recommends staying in the upper
limits for LISS workouts. For example: if your HR range is between 117
and 127, try to stay around 127.
YOUR CALCULATIONS
LIMIT: 107 - 146 bpm Your target heart rate for

190
LIMIT will be between
180 55% and 75% of your
170
160 maximum heart rate.
150
heart rate (bpm)
LIMIT
140
130
120
110
100
90 *The calculations in this graph are based on a 25 year old female. MAX HEART RATE
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 25 26 27 28 29 30
minutes
LIMIT is a cardio form that helps improve endurance and prepares you 55% 75%
for doing interval training by alternating between low and medium
intensities. For example, alternate between a light jog and a medium
pace run every 1-2 minutes. LIMIT is an optimal cardio form for those
who are wanting to transition to HIIT cardio but first need to focus on
improving endurance and speed. LIMIT is performed at 55%-75% your LOW HIGH
maximum heart rate. HEART RATE RANGE

HIIT: 156 - 176 bpm YOUR CALCULATIONS

Recovery: 117 - 127 bpm
190
180 for HIIT will be between
170
160 80% and 90% of your
150
maximum heart rate.
heart rate (bpm)
140
130
120
110
100
HIIT
90
*The calculations in this graph are based on a 25 year old female.
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 25 26 27 28 29 30 MAX HEART RATE
minutes
HIIT is a cardio form that will push you to your limits in the best way
possible. HIIT will help you burn the most calories, fat, and preserve
the most amount of muscle. For example, do 30-60 second sprints
80% 90%
followed by 90-120 seconds of light running, and continue to alternate
between the two for the stated amount of time. The higher end of HIIT is
performed at 80-90% your maximum heart rate, and the lower end, also
called the recovery phase, is performed at 60-65% your max heart rate.
LOW HIGH
MISS: 137 - 156 bpm

HEART RATE RANGE
190
180
170 YOUR CALCULATIONS
160
150
heart rate (bpm)
140
130
120 for MISS will be between
110
100
70% and 90% of your
90 *The calculations in this graph are based on a 25 year old female. maximum heart rate.
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 25 26 27 28 29 30
MISS
minutes
MISS is a similar form of cardio to LISS, but with an increased speed. For
example, with LISS you would be walking at a fast pace, but with MISS
you will be running at a light pace. In the beginning of MISS, your heart MAX HEART RATE
rate will be around 70-80% your maximum heart rate, but as the run
goes on, your heart rate will increase to around 80-90% your maximum
heart rate and it will stay there through the run. Your heart rate will get
this high not because you are running at a fast speed like you would in 70% 90%
HIIT, but because you are running at a continually steady pace. This is
what will help increase your overall cardiovascular endurance to enable
you to perform HIIT and Sprints more effectively. Please note that the
last 10 minutes of MISS are the biggest challenge but you want to push
through as much as you can. If you need to walk for 60 seconds to catch LOW HIGH
your breath that is okay, or you can lower the speed but ensure you are HEART RATE RANGE
still jogging and not walking.

SPRINTS: 176 - 185 bpm

Recovery: 108 - 127 bpm
190
180
YOUR CALCULATIONS
170
160
heart rate (bpm)
150
140 Your target heart rate for
130
120 Sprints will be between
110
100 90% and 95% of your
90 *The calculations in this graph are based on a 25 year old female.
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
maximum heart rate.
minutes
Sprints are the most intense form of cardio you can do since they recruit SPRINTS
not only your leg muscles but your entire body. What most don’t know is
that when done properly, sprinting works your core so much that it will give
MAX HEART RATE
you one of the best ab workouts possible! Sprints are not recommended for
beginners so please ensure you are comfortable with running at fast speeds
before attempting.
90% 95%
Sprints are to be performed at 90-95% of your maximum heart rate, for short
bursts of time, and the recovery should be between 55-66% your max heart
rate. You will begin from a walking speed and instantly begin sprinting as
fast as you can, for 30-60 seconds, then recover for 90-180 seconds. This is
considered one interval and in FBG, you will be repeating these intervals LOW HIGH
until you reach 20 total minutes of sprints. The ratio of sprinting to recovery HEART RATE RANGE
should be 1:3, so for every second you are sprinting, you should recover/
walk for 3 seconds.
Due to the explosive nature of sprints, sprinting will help increase your
metabolism and allow your body to burn fat long after your workout is
complete and through the rest of the day. These workouts are not about how
many calories you burn in the moment, but for the rest of the day thanks to
EPOC principles. See page 25-26 for more on EPOC.
NOTE
If you are not
Up to now, you have been doing 30 minute cardio sessions three times comfortable with
a week. When we begin introducing sprints into your training regimen,
we will actually be reducing the training time from 30 minutes down to
performing sprints just
20 minutes. This is due to the physically demanding nature of sprints and yet, replace with HIIT
limiting your sprints to 20 minutes will allow your body to make the most but make a conscious
efficient use of your energy stores and allow your body to burn fat most effort to increase your
efficiently. Sprinting for more than 20 minutes can add unnecessary stress speed every two weeks.
on your body and is not recommended.

SPRINTING TIPS SPRINT PREREQUISITES
• Always do a light cardio warm-up before any sprints. Jog for 5 minutes. ✓ Must have
• Always end sprints with a light cardio cool-down. Jog/walk for 3-5 cardiovascular
minutes. endurance and fast
• Keep chest up and out throughout with your shoulder blades down. running ability
• Squeeze your core with every step and breathe through your diaphragm.
Make your sprints count! ✓ Must have a strong
• Use your arms to pump effectively – arms should be at a 90 degree angle, core and lower back
close to your body and pumping with every step, allowing you to take
control of your core. ✓ Must run with proper
• Push vs pull: Think of sprints and running as pushing away from the form, kicking knees up
ground as opposite to pulling away. This will help minimize injury and instead of back
maximize sprinting effectiveness.
• Your knees should raise to about a 90 degree angle and your foot should ✓ Must wear proper
fall right below your hips and not in front of your body. shoes
• Do not slow down until every second of the sprint is finished!
• Sprint outside – you can sprint on treadmills and I do sometimes myself, ✓ Must have a proper
however sprinting outside is preferred. diet (as with all
exercise) – Sprints +
poor diet/low protein
diet is a recipe for
muscle catabolism.
How do I know at what speed or pace
to perform cardio?
The exact speed and pace for each type of FBG cardio
will be different for every person. The speed and pace
at which I recommend performing cardio is the speed
and pace at which your heart rate is in the target zone
for each respective cardio type. Please see pages 84-89
for sample cardio workouts, I have placed example
speeds for cardio workouts that use cardio equipment
like a treadmill. You should test the workouts at this
pace, then adjust the speed based on your own heart
rate. Is your heart rate too high? Slow down. Is your
heart rate too low? Up the speed. Fitness is not a one
size fits all, find the pace and speed that fits you!

PROPER FORM +
PROPER BREATHING
Two of the main focuses of FBG 2.1 will be
proper form and proper breathing.
When you are exercising, proper form and proper breathing will play a
major role in your ability to progress and perform exercises effectively. You
will be surprised to see how differently exercises feel when you are breathing
properly and have correct posture! I will tell you, however, as a trainer, we
don’t want to overload you with “do this, do that, do this, don’t forget that”
especially if you are still new to fitness. It can become overwhelming and
intimidating, and lead to people giving up, so if you ever feel discouraged
because you think you aren’t “doing it correctly” just remember that giving
it your best shot is better than not doing it at all and it’s about progress, not
perfection.
BENEFITS OF PROPER FORM
INCREASED MORE
REDUCED MUSCLE
MUSCLE EFFICIENT
INJURY ENGAGEMENT
GROWTH FAT BURN
BENEFITS OF PROPER BREATHING
INHALATION INCREASES EXHALATION GETS

OXYGEN & BLOOD FLOW RID OF TOXINS & GASES
INCREASES
INCREASED DECREASES
OVERALL DECREASES
BLOOD FLOW BLOOD
ATHLETIC STRESS
HELPS MUSCLES PRESSURE
PERFORMANCE
DECREASES ALLOWS FOR

INCREASED
INCREASES CARBON LONGER,
OXYGEN =
ENDURANCE DIOXIDE IN DEEPER
FAT BURN
THE BODY BREATHS

HOW TO BREATHE
PROPERLY
The general rule of thumb is to inhale on the NEED PRACTICE?
easy part, and exhale on the hard part. Let’s
SQUATS: Inhale as you
look at a few examples: squat down, exhale as you
stand up.
Use the examples to the right of the page to see where you should be inhaling
and where you should be exhaling. Please note this breathing tempo is for
INHALE
exercises that don’t have a hold at the end or a pulse.
EXHALE
However, in strength training, there is a moment during the rep you will
hold your breath for a brief second and this is at the peak of the exercise.
This is similar to the Valsalva maneuver. Since during strength training you
are exerting yourself and needing to contract your core muscles, holding BICEP CURLS: Inhale as
you lower your arms, exhale
your breath for a brief second will allow you to fully engage your muscles, as you curl up.
maintain proper form and brace yourself for the hard part, where you will
exhale and continue to contract your core muscles. This may take some
practice and that’s okay! If you need to slow down your pace in order to
master proper breathing, do it. This practice will help you improve overall
EXHALE
muscle engagement leaps and bounds than if you proceed with poor
breathing patterns.
Proper breathing during cardio is different since there is no one “easier” or

“more difficult” part of cardio like there is with strength training. In the case
PUSH-UPS: Inhale as you
of cardio, a 3:2 breathing tempo is suggested. For example, count “1, 2, 3” go down, exhale as you push
as you inhale then “1, 2” while you exhale. You can even translate this into back up.
steps, “left, right, left” while you inhale, then “right, left” while you exhale.
Personally, I find it easier to simply count my steps than to focus on left
right. So just inhale and count three steps, then exhale and count two steps.
Coordinating your breathing pattern with your steps has actually shown to INHALE
increase endurance and breathing efficiency. Similar to strength training,
if you need to slow down your pace in order to get your breathing tempo EXHALE
down, in the end you will be a much more effective runner by practicing
proper breathing patterns.

BREATHING DO’S AND

DON’TS
DO
DIAPHRAGMATIC BREATHING
Breathe through your diaphragm which is in your stomach. Ever notice NEED PRACTICE?
how when babies breathe, they breathe fully with their bellies? They are
breathing through their diaphragm!
Stand in front of a mirror or
close your eyes and record
yourself practicing your
DON’T breathing. You can also ask

someone else to observe you.
CHEST BREATHING Place one hand on your chest

Don’t breathe through your chest. If you breathe through your chest, and one hand on your tummy,
this can cause shoulder and neck tension as you’re using ancillary and take a deep breath.
muscles that weren’t intended to be used for breathing. That is what your
diaphragm is for! Chest breathing also weakens your diaphragm which What part of your body
can lead to increased fatigued during exercise. moved first - your rib cage?
Your shoulders? Did your
neck muscles bulge out? If so,
SHALLOW BREATHING
then you are chest breathing.
Instead of taking short, quick breaths, take deep and full breaths. If you
are experiencing shallow breathing where you take short and quick Another test is to lay on
breaths, this could be due to poor posture like shoulders hunched over, the ground with your feet
which makes it more difficult to breathe deeply and fully. Try sitting or up against a wall. Place your
standing up straight and focus on breathing deeply through your tummy. hand on your tummy and be
sure your stomach is rising
first and not your chest.
Diaphragmatic breathing during exercise
Focus on your tummy rising
is vital to proper core engagement. and not your chest. Practice
breathing in a controlled
manner for 60 seconds.

HOW TO EXERCISE WITH

PROPER FORM
Each exercise will have different aspects
of maintaining proper form throughout
its respective movement, however there
are a few key ideas you will always want to
KEEP YOUR BACK STRAIGHT
remember:
Throughout virtually every movement, you will need to maintain a straight

back and keep your chest out. Never will there be an exercise that says to
curl your back over or slouch your shoulders! Whether you are doing a
shoulder press, a squat, or even a pushup, you will want your back to be
straight and your chest out. Another way to ensure your chest is out is to DON’T LET YOUR KNEES
PASS YOUR TOES
instead focus on pinching your shoulder blades together. Don’t exaggerate
pinching them together, but the visualization of slightly bringing your
shoulder blades together will help you keep your chest out.
Throughout almost every leg exercise, you will always want to be sure you
don’t let your knees pass your toes. So for example when doing squats
or lunges, be sure you are squatting back or lunging with a wide enough
standing to where your front knee does not pass your toes. Squatting or
KEEP YOUR CHEST OUT
lunging where your knee passes your toes can lead to knee pain and even
injury.
For more information on proper form for each individual exercise, refer
to pages 87-224. Read each explanation thoroughly and try it out yourself
before you begin your exercise routine to ensure you have the proper
movement down.
MUSCLE ENGAGEMENT

PROPER IMPROPER
DUMBBELL ROWS DUMBBELL ROWS
• Chest out
• Back straight • Back Hunched
• Knees slightly bent
DUMBBELL ROWS DUMBBELL ROWS
• Chest out
• Shoulder Blades pinched • Back Hunched
together • Elbows flared out
• Elbows straight back
ONE ARM BICEP CURL ONE ARM BICEP CURL
• Chest out
• Elbow flared out
• Dumbbell at shoulder level
• Dumbbell away from
• Elbow tucked next to waist
shoulder
• Squeeze bicep at peak
BICEP CURL BICEP CURL
• Chest out
• Dumbbells tilted away from
• Dumbbells at shoulder level
shoulder
• Elbows tucked next to waist
• Elbows flared out
• Squeeze biceps at peak

PROPER IMPROPER
BICEP CURL BICEP CURL
• Chest out • Back Hunched
SHOULDER PRESS SHOULDER PRESS
• Chest out
• Arms straight above head • Back hunched
• Dumbbells parallel to the • Wrists bent
ground • Elbows away from ears
• Elbows next to ears
LUNGE LUNGE
• Chest Out • Forward lean

• Back knee down • Back leg forward
• Front knee behind toes • Front knee over toes
• Pushing off of front heel • Pushing off of front toes
PLANK PLANK
• Back curled over

• Back straight
• Hips drooping down
• Hips in line with your body
• Body not in a straight line
• Body in a straight line
• Hips raised
• Shoulders over elbows
• Shoulders not over elbows
• Nose over clasped hands
• Nose not over hands

PROPER IMPROPER
HIGH PLANK HIGH PLANK
• Back straight
• Hips in line with your body • Back curled over
• Body in a straight line • Hips drooping down
• Hands slightly wider than • Body not in a straight line
shoulder width apart • Neck not in line with body
• Neck in line with body
PUSH-UP PUSH-UP
• Back straight
• Hips in line with your body
• Hips drooping down
• Body in a straight line
• Body not in a straight line
• Hands slightly wider than
• Neck not in line with body
shoulder width apart
• Elbows flared and not at a 90
• Neck in line with body
degree angle
• Elbows form 90 degree angle
SIT-UP SIT-UP
• Back straight
• Back hunched
• Chest out
STIFF-LEG DEADLIFT STIFF-LEG DEADLIFT
• Knees straight with a slight

bend
• Back straight • Knees bent
• Chest out • Back hunched
• Dumbbells close to shins • Head down
• Head up (but not
overextended)

PROPER IMPROPER
SQUAT SQUAT
• Chest out
• Back straight
• Back bent over
• Knees not passing toes
• Knees passing toes
• Sitting back like sitting in a
chair
SQUAT SQUAT
• Knees buckled inward or

• Knees in line with feet
outward
• Feet shoulder width apart and
• Feet pointed inward or
pointed slightly outward
outward
STANDING STANDING
• Chest Out
• Back straight
• Pelvis tilted forward or
• Pelvis in line with the rest of
backward
your body

EXCESS POST-
EXERCISE OXYGEN
CONSUMPTION
EPOC in simple terms is the
Excess Post-Exercise Oxygen amount of oxygen that is left
Consumption, or EPOC, is how your body pumping through our bodies
after an intense workout
restores itself to its pre-exercise state. session.
During exercise, your body is expending energy at an elevated rate therefore OXYGEN
your body needs to consume oxygen at an elevated rate in order to break
food down for energy use. Since you had used up so much of your oxygen =
during exercise, once you are done working out your body needs to replenish
this oxygen and your body uses energy in order to do so. This means for IMPROVED
a period of time after your workout, your body is still using energy to BLOOD FLOW
replenish oxygen, which means it is burning calories!
=
Different workouts result in different levels of EPOC. Studies have shown
that steady state exercise results in a lower EPOC than high intensity FAT BURN
exercise. This means after a high intensity workout, you will burn a higher
percentage of calories burned in the actual workout.
However, it is important to point out that due to the strenuous nature of

high intensity workouts, you can only perform these exercises for a 30-45
minute period of time, where as in steady state cardio you can perform these
exercises for 45-60 minutes before you have depleted all of your energy
stores. My reason for pointing this out is:
In a steady state workout, studies have shown the EPOC effect results in an
extra 7% burn of total calories burnt in the workout. Let’s say you burnt 500
calories in a 45 minute LISS session.
500 x 7% = 35 + 500 = 535

CALORIES CALORIES CALORIES CALORIES

Now let’s look at a 30 minute high intensity

workout in which you burnt 300 calories,
and EPOC is 13% of total calories burnt
during the workout:
IMPORTANT
This is one reason why

300 x 13% = 39 + 300 = 339 I don’t recommend
CALORIES CALORIES CALORIES CALORIES
tracking your workout
calories burned. It’s
not so much about the
So while EPOC may be higher for HIIT, this does not mean EPOC is the amount of calories you
end-all reason for doing HIIT. This is one fact many articles leave out burn in the moment as
because they simply look at the percentage of EPOC between steady state it is about the overall
exercise and HIIT exercise, however the actual time spent exercising and effectiveness and
calories burnt during the exercise do play a role in how many calories EPOC exertion of the workout.
will actually burn. You may have a lower
number of calories
Another important factor to point out is that steady state cardio does not burned in a 30-minute
recruit the same muscle use and exertion that HIIT does, and a significant high intensity circuit
part of progressing from one fitness level to the next is to challenge your workout in the moment,
body and increase muscle stress. By the same token, continuous steady state but your body will
exercise can be another way to increase muscle stress if your body is not used continue burning
to steady state exercise. calories.
While this topic has many sides to it with pros and cons on each, first and Additionally, trying to
foremost this explanation is intended to educate you, and also to show you reach a certain number
that there is no one type of exercise that is better than another. Each type of of calories burnt in
exercise has its own benefits and effect on your body that can help challenge a given workout can
you and keep you progressing. This is why in the Fit Body Training Guide, eventually lead to over-
I have you transition from LISS to LIMIT to HIIT in Round 1, in Round 2 exhaustion and over-
you alternate between LISS, LIMIT, HIIT, MISS and Sprints and in Round working your body.
2.1, between MISS, HIIT and Sprints. We are going to actively challenge your It’s not about working
body, alternate you between different intensity levels, different steady state out longer, it’s about
levels, and this is how we will take full advantage of EPOC at all stages. working out smarter.

RESTING
Why proper rest is key to seeing results DID YOU KNOW?
In the Fit Body Training Guide Round 2, you will have two active rest days When you are too
meaning you perform only cardio and abdominal based circuits, and two stressed physically,
full rest days a week. These days, especially your full rest days, are just as mentally or
important as your FBG strength training days. One mistake women make is emotionally:
thinking that more exercise equals more results, but that isn’t the case. There
are a few reasons for this. The first reason is:
1. CORTISOL increased
CORTISOL
Cortisol is known as our “stress hormone” and while our bodies are =
designed to adapt to stress, there is a point where our bodies can no decreased
longer adapt to the stress we are putting it through, whether it’s physical, TESTOSTERONE
mental or emotional. When our body experiences stress, cortisol is
released to make energy available and when that stress level decreases,
our cortisol levels go back down to normal. The problem is that when
=
someone over trains, exercises multiple times a day or doesn’t rest, these decreased
cortisol levels never return back to their normal state. Chronically high ABILITY TO
cortisol levels are directly linked to belly fat gain and belly fat storage, BURN FAT
meaning if your body is continually stressed and isn’t getting the proper
rest it needs, this can cause you to hold onto the very fat you’re trying to
get rid of. Excessively high cortisol levels are also linked to sleep trouble,
digestive trouble, depression and memory impairment.
2. TESTOSTERONE DID YOU KNOW?
You want to work out in a way that will keep cortisol levels low and Eating a low-calorie or a
testosterone levels high. But don’t let the word testosterone scare you, low-carb diet is also linked
when I am talking about testosterone in the female body, I am talking to increased cortisol levels.
about natural amounts. Women have both estrogen and testosterone (as Be sure you’re getting the
do males!) but women have less testosterone, however we still require right amount and balance
some in order to regulate certain body processes and one is being able of each macronutrient food
to efficiently burn fat, so in this case testosterone is good! Again, don’t group – protein, carbs and
worry about your testosterone levels going so high to where you will gain fats. Each are vital to your
extraordinary amounts of muscle, while we do have testosterone, we progress and overall health.
don’t have THAT much testosterone.

So how do you keep cortisol low? Mainly by keeping stress to a minimum,

both physical and emotional. This is why you I discuss reducing life
stress, sleep stress and emotional eating stress so often. All of these things
raise cortisol levels and can be responsible for weight gain or the inability
to lose weight. Another way cortisol levels rise is by another stressor,
but a physical stressor, in the form of exercise. When you over-exercise,
your body signals the brain that you are exhausted and your body is too
stressed. In order to cope with this stress, your body releases (increases)
cortisol and reduces testosterone, therefore reducing your body’s ability
to burn fat.
3. MUSCLE CATABOLISM
Muscle catabolism happens when your body switches from burning fat
for energy to burning muscle for energy. This happens in two cases: over-
exercising or under-eating. This is also why you hear me saying another
reason why some people don’t see results is because they actually aren’t
eating enough. Our body’s are designed to burn fat for energy, but in
those two cases where your body feels it needs to save the bit of fat it has
(for survival purposes) it switches to burn muscle. This is problematic for
two reasons: the main reason is because as you know, the more muscle
you have the more fat your body is able to burn at a resting state. For
example, if you have 30% lean muscle mass in your body, your body is
able to burn 10 calories in a resting state. But if your body has 40% lean
muscle mass in your body, then your body is able to burn 15 calories in a
resting state!
DID YOU KNOW?
So as you can see, in the context of fitness, more exercise does not
necessarily equal more results and can actually have the opposite effect, Muscle catabolism generally
keeping you from getting results. Your rest days are going to help your begins around 90 minutes of
body repair and rebuild muscle, regulate your hormone levels and exercise, so try not to exceed this
essentially will help you get even more results. It’s easy to feel like we are amount of exercise in any one
wasting time on our rest days but please remember this is what your body given workout session.
needs in order to burn fat efficiently and get results in the long run.

WHAT IS WHAT IS A
AN ACTIVE REST DAY?
REST DAY? A rest day is a day that you do zero
An active rest day is when physical activity or exercise.
you do only cardio and no
No cardio, no hiking, no strength training, but
strength training.
complete rest. There are two full rest days in FBG
These are called active rest days 2.1. It is really important to fully utilize these days
because standard cardio simply to rest because Round 2.1 is about increasing the
raises your heart rate but does not weight and difficulty, and your body therefore
require the use of major muscle needs more rest. While you may feel entirely able
groups. There are two active rest to work out, you could be doing more harm than
days in The Fit Body Training good. Your body needs at least two days of complete
Guide. rest for both emotional and physical reasons.
CAN I “DOUBLE UP”?

The Fit Body Training Guide is designed to include 45-minute moderate-
intensity workouts, 5 days a week. In this case, since FBG 2.1 is focused on
a lower intensity strength training than in FBG Rounds 1 and 2, I do not
recommend doubling up. This is because we are putting even more stress on
your body and for a longer duration of time, that if you were to double up,
this would be pushing your body past the limit of what it can handle and will
likely lead to injury and muscle catabolism. The FBG 2.1 Workouts are not
designed to be done back to back, but on separate days. The only additional
exercise I would advise in 2.1, is you can add 10-15 minutes of cardio on top
of the FBG Strength Training days, or an additional 30 minutes of cardio
after your FBG Full Body Saturday Workout. But I would advise you to
choose one or the other, not both 10-15 mins + 30 mins on Saturdays. Please
be cautious and aware that over-exercising and under-eating is a serious
concern and does not help you get more results, but keeps you from them.
If you miss a workout one day, simply count that as one of your two rest days
for a week. With more rest days in FBG 2.1 than in Rounds 1 and 2, you
have more flexibility to move the Strength Training Days around to fit your
schedule.

RESISTANCE TRAINING
What is resistance training?

Resistance Training, also commonly referred to as Strength Training and
Weight Training, is a type of training that causes your muscles to contract
through external resistance. The aim of resistance training is to increase
muscle mass, strength and endurance. The type of resistance you use can TIP
vary between dumbbells, barbells, kettlebells, weight machines, resistance
bands, bodyweight or even things found at home or outside!
You always want
to do a warm-up
Why does resistance training work? before any resistance
Resistance training causes your muscles to contract, which in turn causes
training. First, a quick
microscopic tears to muscle cells. This is when your body will begin to
quickly repair the muscle damage and when repairing, your body will cardio warm-up for
rebuild your muscles even stronger. 5 to 10 minutes is
recommended, but
then you also want to
MUSCLE BREAKDOWN = CATABOLISM do a warm-up that
MUSCLE REPAIR = ANABOLISM involves the muscle
groups you are about to
work on in your strength
workout. For example,
BENEFITS OF STRENGTH TRAINING
if you are working legs +
Decreases bodyfat Increases Lean Muscle glutes, do a quick set of
20 bodyweight squats
Improves metabolism Helps you burn fat while at rest to loosen up your joints
and activate your leg
Improves thinking and learning skills in adults and glute muscles. If
you are doing back +
arms, do 10 push-ups
Strengthens bone density and reduces the risk of osteoporosis
and 10 shoulder presses
(but with lighter weight
Helps manage chronic conditions like obesity, diabetes, back than usual) to get your
pain, arthritis and heart disease upper body muscles
ready and your blood
flowing.

CARDIOVASCULAR
TRAINING
What is cardio?
Cardio is short for “cardiovascular” which is a term that refers to our
circulatory system consisting of your heart and the blood vessels in your
body. When you do cardio, the aim is to increase your heart rate or increase
how many times your heart beats per minute. When your heart rate
increases, this results in an increased blood flow through your body which is
how oxygen and nutrients are delivered to all parts of your body. In order for
an activity to be considered cardiovascular exercise, it would need to bring
your heart rate up to at least 50% your maximum heart rate. DID YOU KNOW?
Why should I combine strength training and The heart is a

muscle too! If it isn’t
cardio? strengthened, it will
Both cardio and strength training play an important role in a balanced get weaker just like
workout routine and not any one or the other will get you results by itself. any other muscle.
However, there is still a common misconception that cardio alone is the most
efficient way to lose weight and change your body composition. Cardio will
undoubtedly help you lose weight and is great for you, but it will not tone DID YOU KNOW?
and shape your body and in fact, doing too much cardio can result in muscle
catabolism. As previously mentioned, muscle catabolism is when your body
breaks down muscle for energy use which will in turn reduce muscle tone The idea that muscle
and your body’s ability to burn fat efficiently. Doing both strength training is bulky is a common
and cardio will allow your body to tighten, tone, burn fat efficiently and give myth, and the truth is
you the results you are looking for. that “bulky muscle” is
simply muscle covered
BENEFITS OF CARDIOVASCULAR by a layer of fat. In order
EXERCISE to tone and build lean
muscle, you need to do
Decreases bodyfat Increases stamina
strength training and
Improves metabolism Prevents high blood pressure then in order to shed fat
and reveal that fit body,
Improves oxygen flow to your brain which improves you need to do cardio.
brain function
In addition, the more
lean muscle you have,
Strengthens bone density and reduces the risk of osteoporosis the more calories your
body can burn at rest
- yes, that means your
Improves sleep quality, mood, fights stress and alleviates
body burns calories
depression
while just sitting!

MODIFICATION GLOSSARY
Progressions and Regressions
PROGRESSION REGRESSION
A progression is a type of VS A regression is a type of
modification that makes an modification that makes an
exercise more challenging. exercise less challenging. PUSH-UP
PROGRESSION
increased difficulty
When do I need to progress my workouts?

In simple terms, if you can complete an entire workout with barely breaking
a sweat, it’s time to progress your workout and increase the weight.
Increasing the weight will be the first step to progressing not only your
workout, but your body as well. When you lift heavier weight than your
body is used to, it creates more stress and more resistance, which is what
builds muscle. Now, since FBG is designed to be a moderate intensity
workout, I want you to increase the weight only to a point that will allow
you to maintain a moderate intensity level while maintaining proper form.
For example, you may be capable of increasing the weight during squats to
100lbs, but you can’t squat 100lbs at a moderate pace.
When do I need to regress my workouts?

The other case will be if an exercise is too difficult and you will need to
regress, or make it easier. If you find you cannot complete half the stated
reps, then this is where you will need to make a modification until you
increase your strength and endurance. If you need to do this, it’s totally okay!
The good thing is that with a regression, you will actively work up to the full PUSH-UP
exercise and when you do, you will be able to see just how much you have REGRESSION
improved! An example of a regressed exercise would be instead of doing a decreased difficulty
regular push-up, you would do an incline or knee push-up. In this case, my
recommendation is to complete as many reps as possible doing the regular
exercise, even if you can only do one push-up. Then, regress and complete
the reps with the modified version. The next week you attempt this exercise,
try to do a regular push-up and modify only when you see you cannot
complete additional reps. Over time you will see you will be able to do more
and more regular push-ups and will need to rely less on modifications. Don’t
get comfortable with modifications and think you can’t successfully complete
even one rep of the regular exercise. Be sure you are pushing yourself with
each and every passing week.

FBG ROUND 2.1

WEIGHT NOTE
How do I know I am lifting at the right pace Are you resting

or lifting enough? enough? Are you
resting too much?
Each FBG workout is designed to take 45 minutes, but this may vary Sometimes people
depending on your fitness level. For some, you may need a little more time will skip the rest
and that’s okay! You will work up to finishing the workouts in 45 minutes period in between
before you know it. In these cases, focus on completing all four supersets each exercise and
with maintaining proper form, no matter the time it takes. superset, however,
it is really important
If you are at a more advanced fitness level and are completing the workouts that you rest 60
in less than 45 minutes, the first step is to increase the weight you are using seconds between
in each exercise that involves weights. The next step is to actually slow down each superset. This is
– going as fast as you possibly can isn’t always the answer. You want to be because with lifting
sure you are exercising at a pace that will allow you to properly engage the heavier weight,
respective muscle group you are working on, while maintaining proper form. your body needs to
Often you can finish a workout in half the time if you aren’t paying attention replenish its oxygen
to muscle engagement and proper form, but going through the moves alone levels to be able to
isn’t the point. The point is to maintain proper form, engage your muscles support the next
and then maintain the fastest pace possible. load of weight on
the next superset.
Without resting,
Recommended range for Recommended range for your body can’t
UPPER BODY LOWER BODY replenish its oxygen.
15 - 20 LBS. 30 - 50 LBS + BARBELL At the same time,
be sure you aren’t
resting more than
the recommended
amount of time to
where it becomes
for example: for example:
low-intensity lifting.
BICEP CURL GLUTE BRIDGE
Use a timer to ensure
HAMMER CURL STIFF LEG DEADLIFT
you don’t lose track
SHOULDER PRESS SQUATS
of time, it goes by
LATERAL RAISE LUNGE
quicker than you
think!

FOAM ROLLING FOAM ROLLING TIPS
• Foam roll on a regular basis

Foam Rolling (also called Self Myofascial Release) is performed using a
as a preventative measure -
cylindrical, rigid piece of foam. There are many different ways you can use a
it helps prevent injury
foam roller, but all are intended to release muscle tightness, release muscle
tension, increase blood flow and increase your range of motion. Foam
• When you find a trigger
rolling is one of the most important rehabilitation practices that anyone and
point, pause for 5 seconds
everyone can and should be doing after every workout.
and relax as much as
possible, then proceed
Foam rolling works by applying pressure to specific points, often referred
to roll over the trigger
to as trigger points, where you feel the most pain or soreness. Since you are
point for an additional 30
the one who feels the pressure of the foam roller, you can decide how much
seconds.
weight you put on the foam roller according to the level of soreness and in
which exact area.
• Do not foam roll trigger
points for too long as this
WHEN SHOULD I FOAM ROLL?
can cause unnecessary
stress.
Foam rolling for 5 minutes before any cardio warm-up or exercise routine
and then for 5 minutes after your workout would be ideal. If there is ever a
• Once you have foam rolled
period of time you are feeling particularly tight at a certain trigger point, you
an area, you can add a static
can also foam roll right before bed.
(regular) stretch to further
stretch the affected area.
FOAM ROLLING HOW TO
CALVES SHINS
CHEST FEET ILIOTIBIAL BAND

FOAM ROLLING HOW TO
GLUTES LOWER BACK
HAMSTRINGS
HIP FLEXOR
INNER THIGH LATISSUMUS DORSI VASTUS MEDIALIS OBLIQUE
QUADRICEPS UPPER BACK

STRETCHING HOW TO
ABDOMINALS ABDOMINALS ADDUCTORS
HAMSTRINGS ADDUCTORS PECTORALS
HAMSTRINGS HIP FLEXORS HIP FLEXORS
QUADRICEPS SHOULDER TRICEPS
ADDUCTORS ADDUCTORS ADDUCTORS

ADDUCTORS CALVES GLUTES
GLUTES ADDUCTORS GLUTES

KINETIC CHAIN DID YOU KNOW?
If you injure one

Think for a moment about the connection of each muscle, joint
particular area, ensuring
and ligament in your body. Your muscles and joints don’t work
proper rehabilitation will
independently of each other, but instead they work in conjunction with
not only help heal that
one another in order to function. For example, to run you need use
one injury, but it will
your ankle, your legs, your hips, your glutes, and so on. This is referred
prevent future injuries in
to as our kinetic chain, and the idea is that if you injure one particular
surrounding areas. The
muscle, joint or ligament, it makes a nearby muscle, joint or ligament
other reason is because
more susceptible to injury. This is because they each depend on their
often times if one part of
surrounding structures to function properly. When you do a bicep
our body is injured and
curl, you aren’t only using your bicep muscle but you are also eliciting
goes untreated, it can
your shoulder, your elbow joint, surrounding nerves and surrounding
also result in a muscle
ligaments.
imbalance.
DID YOU KNOW?
Having a balanced
workout routine that
focuses on each
MUSCLE IMBALANCES major muscle group

throughout the week is
Muscle imbalances happen when one muscle is stronger than its very important. Many
opposing muscle. Our entire body is a kinetic chain and each group times people will say, “I
of muscles work in conjunction with one another and are connected only want to build my
through a common joint, which are called opposing muscles. There is a glutes, or I only want to
possibility that one muscle will get stronger while its opposing muscle build my arms.” Well, not
doesn’t, leading to an imbalance. only is that impossible
since each muscle group
It may seem like having one muscle stronger than an opposing muscle is connected via the
would be no big deal, however it can lead to serious injury. Let’s take a kinetic chain, but trying
look at two opposing muscles: your quadriceps and your hamstrings. to strengthen only one
The next time you perform an activity that requires strong recruitment muscle group can lead
of your quads and therefore recruitment of your hamstrings, this can to injury for its opposing
lead to a hamstring tear since they are not as strong as your quads in muscle group and add
comparison. This same idea applies to all muscle groups throughout additional stress on its
your body that each have their own opposing muscle. Please see the table surrounding joints and
on the next page for a list of opposing muscle groups. ligaments.

BICEPS TRICEPS
DELTOIDS LATISSIMUS
DORSI
PECTORALIS TRAPEZIUS +
MAJOR RHOMBOIDS
ABDOMINALS ERECTOR
SPINAE
ILIOPSOAS GLUTEUS
MAXIMUS
HIP ADDUCTOR GLUTEUS

MAXIMUS
QUADRICEPS HAMSTRINGS
TIBIALIS ANTERIOR GASTROCNEMIUS
Opposing Muscle Groups
BICEPS UPPER ARM TRICEPS
DELTOIDS SHOULDER + LATISSIMUS

UPPER BACK DORSI
PECTORALIS UPPER CHEST TRAPEZIUS +

MAJOR UPPER BACK RHOMBOIDS
STOMACH ERECTOR
ABDOMINALS SPINAE
LOWER BACK
GLUTEUS
ILIOPSOAS HIP
MAXIMUS
HIP ADDUCTOR HIP GLUTEUS

MAXIMUS
QUADRICEPS THIGH HAMSTRINGS
TIBIALIS ANTERIOR LOWER LEG GASTROCNEMIUS

WHAT YOU WILL NEED DUMBBELL WEIGHT

RECOMMENDATION
Training Equipment
The weight listed for
each exercise which
FBG 2.1 is designed to be done at the gym. If you have a barbell and uses dumbbells in the
squat rack at home, it can also be done at home. If you do not have training guide is the
a barbell and you only work out at home, you can substitute any amount of weight
barbell exercises with dumbbells. In this case, try using the heaviest per hand.
dummbells you have access to. Below is a list of the equipment needed,
although you can substitute several equipment items, aside from the
barbell and squat rack. If you prefer a different kind of weight like a
BARBELL WEIGHT
kettlebell for example, you can use these in lieu of dumbbells. RECOMMENDATION
The weight listed for

each exercise which
uses barbells in the
training guide is the
YOGA MAT WATER DUMBBELLS
amount of weight
plates to be added to
the barbell.
AB EXERCISE WEIGHT
PLATFORM TIMER BARBELL RECOMMENDATION
The standard barbell

If you don’t have access to a platform, you can use a chair and set it up used in FBG 2.1
against a wall to ensure it is stable. However, I would only recommend weighs 44 lbs. This
this for step-up exercises and not jump-up exercises, like box jumps. is too heavy for
My recommendation is to find a sturdy surface where you can jump, ab exercises, so I
like on stairs or on a ledge outside. If you do not have any suitable recommend using a
platform to jump onto, you can do knee tuck jumps as an alternative. lighter olympic barbell
or pre-loaded barbells
between 15-30 lbs.

BARBELL TRAINING BARBELL HAND

PLACEMENT
Training Equipment You will notice barbells have
grooves ingrained on them.
FBG 2.1 will require the use of an Olympic Barbell, which is the barbell
These are called “knurlings”.
you most often see in gyms, and an EZ Barbell. The only exercises you will
Typcially, the very center of the
use the EZ Bar for is for the EZ Bar Bicep Curls, otherwise, you will use
bar is smooth and the knurlings
an Olympic Barbell for all other exercises. If you only have access to EZ
start at about shoulder width.
Barbells, you are welcome to use them in place of a Olympic Barbell.
This is where you would place
your thumbs to ensure your
grip is balanced on both sides
of the barbell, however the
exact hand placement will vary
OLYMPIC BARBELL EZ BAR depending on the exercise.
See the glossary and each

Olympic Barbells come in varying lengths and weights. This is important to
exercise instruction for proper
note because the weight of the barbell itself will impact how much weight
hand placement of each move.
you need to load onto the barbell. The most common olympic barbell is 7
feet long and 44 lbs (20kg), however different brands can vary in weight so it
is VERY important you ask gym staff how much their barbells weigh. Some PRE-LOADED
barbells can be shorter in length and lighter in weight, and in those cases, BARBELLS
you want to be sure you are loading enough weight so you aren’t lifting too
lightly. Many gyms also have pre-
loaded barbells, which are
When I created and tested FBG 2.1, I was using a 44lb barbell, so any weight barbells that do not have
I added on top of that would be added to the total. For example, if I added removable weight plates and are
two 10 lb plates on each side of the bar, this would come to: a designated amount of weight.
These are totally acceptable
to use in place of Olympic
20 LBS 20 LBS 84 LBS Barbells, and pre-loaded
44 LB + TWO 10 LB
+ TWO 10 LB
= TOTAL WEIGHT
BARBELL PLATES ON THE PLATES ON THE
YOU’RE LIFTING barbells are recommended for
LEFT SIDE LEFT SIDE
all Ab exercises in FBG 2.1.
Since these are pre-loaded,
you do not need to take into
The weight written in the guide next to each exercise is the weight of the
consideration the weight of the
weight plates only. The weight listed for each exercise does not include the
barbell itself, since the weight
weight of the barbell. So, if you are using a barbell that is lighter than 44 lbs,
listed is the weight for the bar
you will need to add additional weight to be lifting in the recommended
plus the weight plates on each
weight ranges listed in each workout.
end.

UNDERSTANDING THE
TRAINING GUIDE
The order of the circuits in FBG 2.1 are: Warm-Up (1x),
Superset 1 (3x), Superset 2 (3x), Superset 3 (3x), and
Superset 4 which is the Burn-Out superset (3x).
Since a major focus of FBG Round 2.1 is proper form,

muscle engagement, and increased weight, repeating
supersets that focus on a specific set of muscles will
allow you to further engage the muscles each respective
superset is focusing on. So don’t forget to squeeze!
Here is an example from Weeks 13+ 14 Legs + Glutes :
WARM-UP
1 SQUAT + PIVOT LUNGE
2 DUMBBELL SIDE SQUAT
+ REST 30 SECONDS
SUPERSET 1 SUPERSET 3
1 BARBELL SQUAT 1 BARBELL SUMO SQUAT + HOLD
2 DUMBBELL SIDE SQUAT 2 BARBELL CURTSY LUNGE
+ REST 60 SECONDS + REST 60 SECONDS
3x 3x
SUPERSET 2 BURNOUT SET
1 BARBELL STATIONARY LUNGE 1 BULGARIAN SQUAT JUMP
2 DUMBBELL CRAB WALK + PULSE 2 SQUAT JUMP
+ REST 60 SECONDS + REST 60 SECONDS
3x 3x

FBG ROUND 2.1
let’s go!
DAILY FBG JOURNAL Date:
Today I feel: Today I:
Good Ate healthy

#fbggirl
Happy
Excited
Exercised
Rested s
Empowered Worked
Ready Went to school
Anxious Studied
Nervous Socialized
Discouraged Slept well
Overwhelmed Drank enough water
Sad Focused on good posture
Additional thoughts on the day
One thing I did today that made me proud
One thing I wanted to do today but didn’t have

the time or energy to do
Today I completed FBG to the best of my ability

Today I made myself a priority

WEEKS 13-14 MONDAY
LEGS + GLUTES
SQUAT + PIVOT LUNGE 10 ROUNDS SIDE SQUAT 16 REPS
WARMUP
5 ROUNDS EACH SIDE 10-15 LBS 8 REPS EACH SIDE 10-15 LBS
SQUAT 10 REPS SIDE SQUAT 20 REPS

SUPERSET 1
+ 20-30 LBS 10 REPS EACH SIDE + 15-20 LBS
STATIONARY LUNGE 20 REPS CRAB WALK + PULSE 10 REPS

SUPERSET 2
10 REPS EACH SIDE + 5-10 LBS + 15-20 LBS
SUMO SQUAT 8 REPS CURTSY LUNGE 20 REPS

SUPERSET 3
BULGARIAN SQUAT 16 REPS SQUAT JUMP 15 REPS

JUMP
BURNOUT!
8 REPS EACH SIDE
REST: 60 SECONDS BETWEEN SUPERSETS

WEEKS 13-14 TUESDAY
CARDIO + ABS
30 MIN
PLANK
HIIT 60 SEC OVERHEAD CRUNCH 15 REPS
SUPERSET 1
10-15 LBS
SWINGING SIDE PLANK

SKY CRUNCH 15 REPS 20 REPS
DIPS
SUPERSET 2
BARBELL 10 REPS EACH SIDE
ROLLING V-SIT 8 REPS TOE REACH 12 REPS

SUPERSET 3
BARBELL

WEEKS 13-14 THURSDAY
BACK + ARMS
BICEP CURL 10 REPS PUSH-UP 5 REPS
WARMUP
10-15 LBS
BICEP CURL + HAMMER 5 ROUNDS EZ BAR CURL 8 REPS

SUPERSET 1
CURL
10-15 LBS + 10-15 LBS
FRONT RAISE + 5 ROUNDS THREE WAY LIFT 5 ROUNDS

SUPERSET 2
LATERAL RAISE
10-15 LBS 10-15 LBS
ONE ARM ROW 10 REPS REVERSE GRIP ROW 10 REPS

SUPERSET 3
10 REPS EACH SIDE 15-20 LBS + 10-15 LBS
DOWNWARD DOG
3 SEC PLANK + PUSH-UP 5 ROUNDS 5 ROUNDS
PUSH-UP
BURNOUT!

WEEKS 13-14 FRIDAY
CARDIO + ABS
30 MIN
MISS
LEG RAISE 10 REPS HIP THRUST 15 REPS
SUPERSET 1
BARBELL BB BARBELL
LAYING KNEE TUCK +

MOUNTAIN CLIMBERS 20 REPS 10 REPS
HOLD
SUPERSET 2
10 REPS EACH SIDE BB BARBELL
HIGH PLANK + KNEE

BENT LEG V-UP 10 REPS 20 REPS
TAP
SUPERSET 3
BB BARBELL 10 REPS EACH KNEE

WEEKS 13-14 SATURDAY
FULL BODY
SPIDERMAN PUSH-UP 10 REPS BURPEE + SQUAT JUMP 5 ROUNDS
WARMUP
5 REPS EACH SIDE
STIFF LEG DEADLIFT + 8 ROUNDS FRONT SQUAT + PRESS 10 ROUNDS

SUPERSET 1
NARROW SQUAT
20-25 LBS + 5-10 LBS
ARNOLD PRESS + BICEP CURL + LAT

5 ROUNDS 5 ROUNDS
SUPERSET 2
FRONT RAISE RAISE

12-17 LBS 12-17 LBS
ONE LEG STEP-UP 16 REPS PULLOVER 10 REPS

SUPERSET 3
8 REPS EACH SIDE BARBELL 17-22 LBS
DECLINE PUSH-UP 10 REPS JUMPING LUNGE 20 REPS

BURNOUT!
10 REPS EACH SIDE

WEEKS 15-16 MONDAY
LEGS + GLUTES
SQUAT + PIVOT LUNGE 16 ROUNDS SIDE SQUAT 20 REPS
WARMUP
8 ROUNDS EACH SIDE 10-15 LBS 10 REPS EACH SIDE 10-15 LBS
CURTSY LUNGE 24 REPS SUMO SQUAT 10 REPS

SUPERSET 1
CRAB WALK + PULSE 10 REPS STATIONARY LUNGE 24 REPS

SUPERSET 2
SIDE SQUAT 24 REPS SQUAT 12 REPS

SUPERSET 3
BULGARIAN SQUAT 20 REPS SQUAT JUMP 20 REPS

JUMP
BURNOUT!
10 REPS EACH SIDE

WEEKS 15-16 TUESDAY
CARDIO + ABS
30 MIN
TOE REACH
HIIT 15 REPS ROLLING V-SIT 10 REPS
SUPERSET 1
BARBELL
SWINGING SIDE PLANK 30 REPS SKY CRUNCH 20 REPS

DIPS
SUPERSET 2
15 REPS EACH SIDE BARBELL
OVERHEAD CRUNCH 20 REPS PLANK 90 SEC

SUPERSET 3
15-20 LBS

BACK + ARMS
BICEP CURL 12 REPS PUSH-UP 10 REPS
WARMUP
10-15 LBS
REVERSE GRIP ROW 15 REPS ONE ARM ROW 24 REPS

SUPERSET 1
+ 10-15 LBS 12 REPS EACH SIDE 20-25 LBS
FRONT RAISE + LAT

THREE WAY LIFT 5 ROUNDS 8 ROUNDS
SUPERSET 2
RAISE
12-17 LBS 12-17 LBS
BICEP CURL + HAMMER

EZ BAR CURL 10 REPS 8 ROUNDS
SUPERSET 3
CURL
+ 10-15 LBS 10-15 LBS
DOWNWARD DOG
3 SEC PLANK + PUSH-UP 8 ROUNDS 8 ROUNDS
PUSH-UP
BURNOUT!

WEEKS 15-16 FRIDAY
CARDIO + ABS
30 MIN
MISS
HIGH PLANK + KNEE 30 REPS JACK V-UP 12 REPS
TAP
SUPERSET 1
15 REPS EACH KNEE BARBELL
LAYING KNEE TUCK + 12 REPS MOUNTAIN CLIMBERS 30 REPS

HOLD
SUPERSET 2
HIP THRUST 20 REPS LEG RAISE 12 REPS

SUPERSET 3
BARBELL BARBELL

FULL BODY
SPIDERMAN PUSH-UP 16 REPS BURPEE + SQUAT JUMP 8 ROUNDS
WARMUP
8 REPS EACH SIDE
PULLOVERS 12 REPS ONE LEG STEP-UP 20 REPS

SUPERSET 1
17-22 LBS 10 REPS EACH SIDE BARBELL
BICEP CURL + LAT ARNOLD PRESS +

8 ROUNDS 8 ROUNDS
SUPERSET 2
RAISE FRONT RAISE

12-17 LBS 12-17 LBS
STIFF LEG DEADLIFT +

FRONT SQUAT + PRESS 12 ROUNDS 10 ROUNDS
SUPERSET 3
NARROW SQUAT
+ 5-10 LBS 20-25 LBS
DECLINE PUSH-UP 12 REPS JUMPING LUNGES 30 REPS

BURNOUT!
15 REPS EACH SIDE

WEEK SIXTEEN
ACCOUNTABILITY
PHOTOS
REMEMBER TO WEAR THE SAME CLOTHING

AND USE THE SAME LIGHTING, MIRROR AND
ANGLES. LASTLY, DON’T FORGET TO SMILE! :)
WEEK 1 WEEK 16
Tag @annavictoria and #annavictoria so I can see your progress and join
you in your journey, or email your photos to hello@annavictoria.com

WEEKS 17-18 MONDAY
LEGS + GLUTES
GLUTE BRIDGE + NARROW
FRONT SQUAT + PRESS 5 ROUNDS 20 REPS
GLUTE BRIDGE
WARMUP
12-17 LBS 10 REPS EACH + 15-20LBS
NARROW SQUAT 15 REPS STIFF-LEG DEADLIFT 10 REPS

SUPERSET 1
+ 20-30LBS + 20-25 LBS
WALKING LUNGES 10 REPS SQUAT + HOLD 10 REPS

SUPERSET 2
5 REPS EACH SIDE + 10-15LBS + 20-30LBS
GOBLET SQUAT 10 REPS GLUTE BRIDGE 10 REPS

SUPERSET 3
25-30 LBS 30-40LBS
SQUAT JUMP + HOLD 5 REPS BURPEE + SQUAT JUMP 5 ROUNDS

BURNOUT!

WEEKS 17-18 TUESDAY
CARDIO + ABS
30 MIN
MISS REVERSE CRUNCH
SIDE PLANK DIPS 20 REPS 12 REPS
(ASSISTED)
SUPERSET 1
10 REPS EACH SIDE
ROLLING SKY CRUNCH 10 REPS V-SIT FLUTTER KICK 20 REPS

SUPERSET 2
10-15 LBS 10 REPS EACH SIDE
THREE WAY FOOT TAPS 5 ROUNDS THREE WAY HIP THRUST 5 ROUNDS
SUPERSET 3
8-13 LBS

BACK + ARMS
SHOULDER PRESS 10 REPS PUSH-UP + 3 SEC HOLD 10 ROUNDS
WARMUP
10-15LBS
SHOULDER PRESS + 10 ROUNDS DIAGONAL RAISE 10 REPS

SUPERSET 1
PARALLEL PRESS
12-17 LBS 10-15 LBS
MILITARY PRESS 8 REPS BICEP CURL + PRESS 10 ROUNDS

SUPERSET 2
+ 5-10 LBS 12-17LBS
PARALLEL PRESS +
ARNOLD PRESS 16 REPS 8 ROUNDS
SUPERSET 3
PRESS
8 REPS EACH SIDE 12-17 LBS 12-17LBS
PLYO PUSH-UP 5 REPS PUSH-UP LEVELS 10 REPS

BURNOUT!

WEEKS 17-18 FRIDAY
CARDIO + ABS
20 MIN
V-UP
SPRINTS 10 REPS ARMS CROSSED SIT-UP 12 REPS
SUPERSET 1
BARBELL
LEG RAISE + 3 HIP

5 ROUNDS HIGH PLANK BALANCE 16 REPS
THRUST
SUPERSET 2
8 REPS EACH SIDE
PLANK 60 SEC SIDE PLANK 90 SEC

SUPERSET 3
45 SEC EACH SIDE

FULL BODY
LUNGE PULSE +
10 ROUNDS COMMANDO 5 ROUNDS
KICKBACK
WARMUP
5 ROUNDS EACH SIDE
FRONT LUNGE + FRONT

10 ROUNDS ONE-LEGGED SIT 10 REPS
SUPERSET 1
SQUAT
5 ROUNDS EACH SIDE 5-10LBS 5 REPS EACH SIDE BARBELL
HAMMER CURL + FRONT RAISE +

5 ROUNDS 6 ROUNDS
SUPERSET 2
SHOULDER PRESS NARROW LAT RAISE

12-17 LBS BARBELL
NARROW GLUTE
15 REPS BICEP CURL + PAUSE 10 REPS
SUPERSET 3
BRIDGE
+ 20-25 LBS 12-17 LBS
SIDE HIGH PLANK + DB

16 REPS BLAST-OFF LUNGE 16 REPS
BURNOUT!
RAISE
8 REPS EACH SIDE 5-7 LBS 8 REPS EACH SIDE

WEEKS 19-20 MONDAY
LEGS + GLUTES
GLUTE BRIDGE + NARROW
FRONT SQUAT + PRESS 8 ROUNDS 20 REPS
GLUTE BRIDGE
WARMUP
12-17 LBS 10 REPS EACH + 20-25LBS
GLUTE BRIDGE 12 REPS GOBLET SQUAT 15 REPS

SUPERSET 1
+ 40-50 LBS 25-30 LBS
SQUAT + HOLD 12 REPS WALKING LUNGES 12 REPS

SUPERSET 2
+ 20-30 LBS 6 REPS EACH LEG + 10-15 LBS
STIFF-LEG DEADLIFT 12 REPS NARROW SQUAT 20 REPS

SUPERSET 3
+ 30-35 LBS + 20-30 LBS
SQUAT JUMP + HOLD 8 REPS BURPEE + SQUAT JUMP 8 REPS

BURNOUT!

WEEKS 19-20 TUESDAY
CARDIO + ABS
30 MIN
MISS
THREE WAY HIP THRUST 8 ROUNDS THREE WAY FOOT TAPS 8 ROUNDS
SUPERSET 1
8-13 LBS
V-SIT FLUTTER KICK 30 REPS ROLLING SKY CRUNCH 12 REPS

SUPERSET 2
15 REPS EACH SIDE 10-15LBS
REVERSE CRUNCH 15 REPS SIDE PLANK DIPS 30 REPS

(ASSISTED)
SUPERSET 3
15 REPS EACH SIDE

BACK + ARMS
SHOULDER PRESS 15 REPS PUSH-UP + 3 SEC HOLD 12 REPS
WARMUP
15-20 LBS
PARALLEL PRESS + 10 ROUNDS ARNOLD PRESS 16 REPS

SUPERSET 1
PRESS
12-17 LBS 8 REPS EACH SIDE 12-17 LBS
BICEP CURL + PRESS 12 ROUNDS MILITARY PRESS 10 REPS

SUPERSET 2
12-17 LBS + 5-10 LBS
SHOULDER PRESS +
DIAGONAL RAISE 15 REPS 10 ROUNDS
SUPERSET 3
PARALLEL PRESS
10-15 LBS 12-17 LBS
PLYO PUSH-UP 8 REPS PUSH-UP LEVELS 12 REPS

BURNOUT!
6 REPS EACH SIDE

WEEKS 19-20 FRIDAY
CARDIO + ABS
20 MIN
SPRINTS
SIDE PLANK 90 SEC PLANK 60 SEC
SUPERSET 1
45 SEC EACH SIDE
LEGS RAISE + 3 HIP

HIGH PLANK BALANCE 20 REPS 8 ROUNDS
THRUST
SUPERSET 2
10 REPS EACH SIDE
ARMS CROSSED SIT-UP 15 REPS V-UP 12 REPS

SUPERSET 3
BARBELL

FULL BODY
LUNGE PULSE + 16 ROUNDS COMMANDO 8 ROUNDS
KICKBACK
WARMUP
8 ROUNDS EACH SIDE
NARROW GLUTE
BICEP CURL + PAUSE 12 REPS 15 REPS
SUPERSET 1
BRIDGE
15-20 LBS + 25-30 LBS
FRONT RAISE + HAMMER CURL +

8 ROUNDS 8 ROUNDS
SUPERSET 2
NARROW LAT RAISE SHOULDER PRESS

BARBELL 15-20 LBS
FRONT LUNGE + FRONT

ONE-LEGGED SIT 12 REPS 12 ROUNDS
SUPERSET 3
SQUAT
6 REPS EACH SIDE BARBELL 6 ROUNDS EACH LEG + 5-10LBS
SIDE HIGH PLANK + DB 20 REPS BLAST-OFF LUNGE 20 REPS

RAISE
BURNOUT!
10 REPS EACH SIDE 5-7 LBS 10 REPS EACH SIDE

WEEK TWENTY
ACCOUNTABILITY
PHOTOS

WEEK 1 WEEK 20

WEEKS 21-22 MONDAY
LEGS + GLUTES
SQUAT JUMPS 15 REPS SQUATS 15 REPS
WARMUP
+ 10-20 LBS
SQUATS 7 REPS SQUAT STEP-OUT 10 REPS

SUPERSET 1
SQUAT + PULSE 8 REPS THREE WAY SQUAT 15 REPS

SUPERSET 2
15-20 LBS 5 REPS EACH WAY + 10-15 LBS
SQUAT WALK 10 REPS GLUTE BRIDGE + PULSE 10 REPS

SUPERSET 3
15-20 LBS + 40-50 LBS
SQUAT JUMP + FEET 5 ROUNDS JUMPING LUNGE 20 REPS

KICK
BURNOUT!
10 REPS EACH SIDE

WEEKS 21-22 TUESDAY
CARDIO + ABS
20 MIN
SPRINTS
OPEN ARM SIT-UP 10 REPS FROG SIT-UP 12 REPS
SUPERSET 1
STRAIGHT ARM
WINDSHIELD LEG RAISE 10 REPS 20 REPS
RUSSIAN TWIST
SUPERSET 2
5 REPS EACH SIDE 10 REPS EACH SIDE
SIT-UP 10 REPS SWINGING SIT-UP 12 REPS

SUPERSET 3
10-15 LBS 10-15 LBS

BACK + ARMS
ONE ARM PUSH-UP +
SEATED BICEP CURL 10 REPS 8 REPS
PLATFORM
WARMUP
INCLINE BICEP CURL 10 REPS BENT OVER FLY 10 REPS

SUPERSET 1
12-17 LBS 10-15 LBS
FRONT RAISE + FRONT RAISE LATERAL

6 ROUNDS 5 ROUNDS
SUPERSET 2
SHOULDER PRESS TRANSITION

12-17 LBS 7-12 LBS
REVERSE GRIP ROW 10 REPS TRICEP DIP 12 REPS

SUPERSET 3
+ 10-15 LBS
WALKDOWNS 5 REPS MOUNTAIN CLIMBER 30 REPS

BURNOUT!
15 REPS EACH SIDE

WEEKS 21-22 FRIDAY
CARDIO + ABS
30 MIN
HIIT
BENT LEG TOE REACH 10 REPS BICYCLE CRUNCH 20 REPS
SUPERSET 1
SKY CRUNCH 15 REPS REVERSE CRUNCH 12 REPS

SUPERSET 2
BARBELL
BENT KNEE OBLIQUE HAND TO FOOT

20 REPS 20 REPS
CRUNCH OBLIQUE CRUNCH
SUPERSET 3

FULL BODY
BOX JUMP 10 REPS DB SHIFT + 3 SEC PLANK 10 REPS
WARMUP
5-10 LBS 5 EACH SIDE 5-10 LBS
CRAB WALK + STIFF LEG

STIFF LEG DEADLIFT 8 REPS 8 ROUNDS
SUPERSET 1
DEADLIFT
+ 20-30 LBS 15-20 LBS
INCLINE NEGATIVE
HALF KNEELING PRESS 16 REPS 8 REPS
SUPERSET 2
BICEP CURL
8 REPS EACH SIDE 15-20 LBS 12-17 LBS
FRONT LUNGE 20 REPS MILITARY PRESS 10 REPS

SUPERSET 3
SIDE TO SIDE JUMP

SIDEWAYS PLANK WALK 10 REPS 5 REPS
BURNOUT!
SQUAT + PUSH-UP
5 REPS EACH SIDE

WEEKS 23-24 MONDAY
LEGS + GLUTES
SQUAT JUMP 20 REPS SQUAT 20 REPS
WARMUP
+ 10-20LBS
GLUTE BRIDGE + PULSE 12 REPS SQUAT WALK 12 REPS

SUPERSET 1
+ 50-60 LBS 15-20 LBS
THREE WAY SQUAT 15 REPS SQUAT + PULSE 10 REPS

SUPERSET 2
5 REPS EACH WAY + 15-20 LBS + 15-20 LBS
SQUAT STEP-OUTS 12 REPS SQUAT 10 REPS

SUPERSET 3
SQUAT JUMP + FEET 8 ROUNDS JUMPING LUNGE 24 REPS

KICK
BURNOUT!
12 REPS EACH SIDE

WEEKS 23-24 TUESDAY
CARDIO + ABS
20 MIN
SPRINTS
SWINGING SIT-UP 15 REPS SIT-UP 12 REPS
SUPERSET 1
10-15 LBS 10-15 LBS
STRAIGHT ARM WINDSHIELD LEG

30 REPS 16 REPS
RUSSIAN TWIST RAISES
SUPERSET 2
FROG SIT-UP 15 REPS OPEN ARM SIT-UP 12 REPS

SUPERSET 3

BACK + ARMS
ONE ARM PUSH-UP +
BICEP CURLS 12 REPS 10 REPS
PLATFORM
WARMUP
TRICEP DIP 12 REPS REVERSE GRIP ROW 10 REPS

SUPERSET 1
+ 12-17 LBS
FRONT RAISE LATERAL FRONT RAISE +

8 ROUNDS 8 ROUNDS
SUPERSET 2
TRANSITION SHOULDER PRESS

10-15 LBS 15-20 LBS
BENT OVER FLY 15 REPS INCLINE BICEP CURL 12 REPS

SUPERSET 3
12-17 LBS 15-20 LBS
WALKDOWNS 8 REPS MOUNTAIN CLIMBERS 40 REPS

BURNOUT!
20 REPS EACH SIDE

WEEKS 23-24 FRIDAY
CARDIO + ABS
30 MIN
HIIT
HAND TO FOOT BENT KNEE OBLIQUE
30 REPS 30 REPS
OBLIQUE CRUNCH CRUNCH
SUPERSET 1
REVERSE CRUNCH 20 REPS SKY CRUNCH 20 REPS

SUPERSET 2
BARBELL
BICYCLE CRUNCH 30 REPS BENT LEG TOE REACH 12 REPS

SUPERSET 3
15 REPS EACH SIDE BARBELL

FULL BODY
BOX JUMP 12 REPS DB SHIFT + 3 SEC PLANK 12 REPS
WARMUP
MILITARY PRESS 12 REPS FRONT LUNGE 24 REPS

SUPERSET 1
INCLINE NEGATIVE 10 REPS HALF KNEELING PRESS 20 REPS

SUPERSET 2
BICEP CURL
CRAB WALK + STIFF LEG 10 ROUNDS STIFF LEG DEADLIFT 10 REPS

SUPERSET 3
DEADLIFT
15-20 LBS + 30-40 LBS
SIDE TO SIDE JUMP

SIDEWAYS PLANK WALK 8 REPS 8 ROUNDS
SQUAT + PUSH-UP
BURNOUT!

WEEK TWENTY-FOUR
ACCOUNTABILITY
PHOTOS

WEEK 1 WEEK 24

TREADMILL SPRINTS CIRCUITS

WARMUP 1 MINUTE WALK 3 MINUTE JOG 1 MINUTE WALK
CIRCUIT 1
1. 60 SECONDS - SPRINT @ 12 KMPH / 7.5 MPH Directions: Each circuit
begins with a sprint which
2. 30 SECONDS - MOUNTAIN CLIMBERS can be done either on
a treadmill or on the
3. 15 SECONDS - PLANK
ground. Immediately
4. REST - 30 SECONDS & REPEAT after the sprint is done,
perform exercise #2, then
CIRCUIT 2 immediately perform
exercise #3, and rest for
1. 60 SECONDS - SPRINT @ 12 KMPH / 7.5 MPH 30 seconds.
2. 5 BURPEES
Repeat this for two rounds
3. 5 WALKDOWNS before moving onto the
next circuit.
4. REST - 30 SECONDS & REPEAT
Always do a 5 minute
CIRCUIT 3 warm-up before sprints
1. 60 SECONDS - SPRINT @ 12 KMPH / 7.5 MPH and a 5 minute cool-down
FBG CARDIO WORKOUTS

after.
2. 30 SECONDS - COMMANDOS
3. 10 SNAP JUMPS
CIRCUIT 4
1. 60 SECONDS - SPRINT @ 12 KMPH / 7.5 MPH
2. 30 SECONDS - SPIDERMAN MOUNTAIN CLIMBERS
3. 20 JUMPING JACKS
CIRCUIT 5
1. 60 SECONDS - SPRINT @ 12 KMPH / 7.5 MPH
2. 30 SECONDS - JUMPING LUNGES
3. 10 ALTERNATING PLANK DIPS
COOLDOWN 2 MINUTE JOG 3 MINUTE WALK

AT HOME CARDIO
CIRCUIT 1
1. 30 JUMPING JACKS Directions: Each circuit
has three exercises.
2. 30 SQUATS Perform all three exercises
and rest 30 seconds.
3. 30 KNEE RAISES
4. REST 30 SECONDS & REPEAT Repeat this for two rounds
before moving onto the
CIRCUIT 2 next circuit.
1. 30 JUMP ROPE
2. 15 SQUAT JUMPS
3. 20 CROSS KNEE RAISES
4. REST 30 SECONDS & REPEAT
CIRCUIT 3
1. 40 JUMP ROPE
2.
3.
20 JUMPING JACKS
30 STEP-UPS ON A LOW PLATFORM
FBG CARDIO WORKOUTS
CIRCUIT 4
1. 60 KNEE SPRINTS
2. 10 WALKDOWNS
3. 10 ONE-LEGGED SIT
CIRCUIT 5
1. 10 KNEE TUCKS
2. 8 ONE-LEGGED STEP-UPS ON A HIGH PLATFORM
3. 10 ALTERNATING PLANK DIPS

5-UP CARDIO CIRCUIT
CIRCUIT 1
1. JUMPING JACK Directions: Each circuit
has three exercises.
2. PUSH-UP
Instead of performing each
3. MOUNTAIN CLIMBERS
exercise one after the
4. REST - 30 SECONDS & REPEAT other, you will do a 5-UP
cardio circuit. To perform
CIRCUIT 2 a 5-UP cardio circuit, you
will perform each exercise
1. JUMPING LUNGE for 1 rep, then complete
2. COMMANDO each exercise for 2 reps,
and you continue this until
3. SWINGING PLANK DIPS you complete 5 reps each.
For example, circuit 1
would be:
CIRCUIT 3 • 1 Jumping Jack
1. SNAP JUMP • 1 Push-Up
FBG CARDIO WORKOUTS

• 1 Mountain Climber
2. SQUAT JUMP
• 2 Jumping Jacks
3. BURPEE • 2 Push-Ups
• 2 Mountain Climbers
4. REST - 30 SECONDS & REPEAT • 3 Jumping Jacks
• 3 Push-Ups
CIRCUIT 4 • 3 Mountain Climbers
• 4 Jumping Jacks
1. TOUCHDOWN SQUAT JUMPS
• 4 Push-Ups
2. SPEED SKATER LUNGE • 4 Mountain Climbers
• 5 Jumping Jacks
3. WALKDOWNS • 5 Push-Ups
4. REST - 30 SECONDS & REPEAT • 5 Mountain Climbers
Repeat this for two rounds

CIRCUIT 5 before moving onto the
1. SHUFFLE + TAP DOWN next circuit.
2. KNEE TUCKS
3. KNEE SPRINTS

CYCLING WORKOUT
CIRCUIT 1 - LOW RESISTANCE

1. 1 MINUTE - SITTING Directions: Each circuit
has three time intervals
2. 2 MINUTES - STANDING with different positions,
either sitting, standing
3. 1 MINUTE - LEANING FORWARD
or leaning forward and at
4. 1 MINUTE - RECOVERY different resistance levels.
CIRCUIT 2 - MEDIUM RESISTANCE Low Resistance means the

resistance on the bike is
1. 2 MINUTES - SITTING turned down and your legs
2. 1 MINUTE - STANDING are cycling freely.
3. 1 MINUTE - LEANING FORWARD Medium Resistance means

the resistance on the bike
4. 1 MINUTE - RECOVERY
is at a medium level and
you are having to forcibly
CIRCUIT 3 - HIGH RESISTANCE use your legs to cycle.
1. 1 MINUTE - STANDING
FBG CARDIO WORKOUTS

High Resistance means the
2. 1 MINUTE - LEANING FORWARD
resistance on the bike is
3. 2 MINUTES - SITTING at a high level and you are
having to use all your leg
4. 1 MINUTE - RECOVERY strength to cycle.
REPEAT CIRCUITS 1 - 3 Recovery means you will

be sitting and cycling on a
low resistance to let your
legs rest before the next
circuit.
Perform Circuits 1-3,

then repeat for two total
rounds.

JUMP ROPE HIIT CARDIO
CIRCUIT 1
1. 60 SECONDS - JUMP ROPE Directions: Each circuit
has two exercises. Perform
2. 10 BURPEES both exercises and rest 30
seconds before moving
3. REST - 30 SECONDS
onto the next circuit.
CIRCUIT 2 Complete Circuits 1-6

1. 60 SECONDS - JUMP ROPE then repeat for a total of
two rounds.
2. 30 SHOULDER TAPS
CIRCUIT 3
1. 60 SECONDS - JUMP ROPE
2. 10 HIGH PLANK BALANCE
CIRCUIT 4 FBG CARDIO WORKOUTS

2. 30 HIGH PLANK + KNEE TAPS
CIRCUIT 5
2. 30 SECONDS - SNAP JUMPS
CIRCUIT 6
2. 60 SECONDS - JUMPING JACKS
REPEAT CIRCUITS 1 - 6

AT HOME LISS
CIRCUIT 1
1. 60 SECONDS - OUTSIDE KNEE RAISES Directions: Each circuit has
three exercises. Perform all
2. 30 SECONDS - KNEE SPRINTS three exercises and rest 30
seconds before moving onto the
3. 30 SECONDS - ALTERNATING PLANK DIPS
next circuit.
4. 30 SECONDS - REST
Complete Circuits 1-5 then
CIRCUIT 2 repeat for a total of two rounds.
1. 60 SECONDS - ONE LEGGED SIT

2. 30 SECONDS - MOUNTAIN CLIMBERS
3. 30 SECONDS - PLANK
CIRCUIT 3
2.
3.
30 SECONDS - PLANK JUMPS
30 SECONDS - COMMANDOS
FBG CARDIO WORKOUTS
CIRCUIT 4
1. 60 SECONDS - BURPEES
2. 30 SECONDS - JUMPING JACKS
3. 30 SECONDS - SNAP JUMPS
CIRCUIT 5
1. 60 SECONDS - KNEE TUCKS
2. 30 SECONDS - CATERPILLARS
3. 30 SECONDS - CROSS KNEE RAISES
REPEAT CIRCUITS 1 - 5

WORKOUT GLOSSARY
ALTERNATING SIDE HIGH
PLANK
STARTING POSITION
Begin in a side high plank
position, supporting your weight
with your left arm and keeping
your body in a straight line. Raise
your opposite arm for balance and
to fully engage your back muscles.
1. Begin with your opposite

arm raised and proceed to
transition between a high
plank and a side high plank.
Engage your side oblique and
core muscles to lift your body
through the movement.
2. Each time you transition
from a left to a right side high
plank, squeeze your shoulder
blades together for a brief
second to engage your back
and core muscles.
• Repeat for stated number of

repetitions.
• Exhale each time you
alternate sides.

WORKOUT GLOSSARY
ARMS CROSSED SIT-UP
STARTING POSITION
Lay on your back with your arms
crossed at your chest and your
knees at a 90 degree angle.
1. Begin by raising your torso

to perform a sit-up, keeping
your arms crossed at your
chest.
2. Contract your abdominal
muscles at the peak of the
movement.

repetitions.
• Exhale each time you sit up.

WORKOUT GLOSSARY
DUMBBELL
ARNOLD PRESS
STARTING POSITION
Stand with feet shoulder width
apart and dumbbells resting at
your sides.
1. Begin by raising your right

arm to your shoulder, similar
to a bicep curl movement.
Then, immediately raise the
dumbbell above your head,
rotating your wrist so your
palm is facing away from your
body.
2. At the peak of this movement,
contract your shoulder
muscles as well as your core.
Return the dumbbell to the
staring position.
• Repeat for stated number

of reps, then repeat on the
opposite side.
• Exhale each time you are
raising the dumbbell at the
peak of the movement.

WORKOUT GLOSSARY
DUMBBELL
ARNOLD PRESS + FRONT RAISE
STARTING POSITION
Stand with feet shoulder width apart
and dumbbells resting at your sides.
1. Begin by performing an Arnold

press by raising your right arm
to your shoulder, similar to a
bicep curl movement. Then,
immediately raise the dumbbell
above your head, rotating your
wrist so your palm is facing away
from your body. At the peak of
this movement, contract your
shoulder muscles as well as your
core.
2. Return the dumbbell to the
staring position, then perform a
one arm front raise by bringing
the dumbbell straight out in front
of your body until your arm is
parallel with the ground. At the
peak of this movement, contract
your shoulder muscles as well as
your core.
3. Return to the starting position,
one movement at a time.
• Repeat for stated number of reps,

then repeat on the opposite side.
• Exhale each time you are raising
the dumbbell at the peak of the
movement.

WORKOUT GLOSSARY
BENT KNEE OBLIQUE
CRUNCH
STARTING POSITION
Lay on your back with your arms
raised to your head, but do not
put your hands behind your head
otherwise this can cause a neck
strain. Raise your legs and bend
your knees to a 90 degree angle.
1. Begin by lifting your torso off

the ground and rotate to the
left side. Instead of having
your left elbow meet your
right knee, think of it as your
left shoulder raising in the
direction of your right knee.
This will ensure you don’t curl
your back over and instead lift
your torso.

repetitions, alternating sides
throughout.
• Breathe in a controlled
manner throughout and
contract your core each time
you exhale.

WORKOUT GLOSSARY
DUMBBELL
BENT LEG TOE REACH
STARTING POSITION
Lay on the ground with your
arms stretched above your head,
holding a dumbbell between both
hands. Your knees should be bent
and your feet off the ground.
1. Begin by raising your torso off

the ground and swinging your
arms up over your head to
reach your toes.
2. Simultaneously extend your
legs so your hands can reach
up to your toes.
3. Crunch your abs at the peak
of this movement.

repetitions.
• Exhale as you reach your arms
towards your toes.
• MODIFICATION: Regression
from Barbell Bent Leg Toe
Reach

WORKOUT GLOSSARY
BARBELL
BENT LEG TOE REACH
STARTING POSITION
arms stretched above your head,
holding a barbell between both
hands with hands. Your knees
should be bent and your feet off
the ground.
Hand placement on barbell:

Shoulder width apart, placed
evenly on each side of the bar

the ground and swinging the
barbell up over your head to
reach your toes.
2. Simultaneously extend your
legs so the barbell can reach
up to your toes.
3. Crunch your abs at the peak
of this movement.

repetitions.
• Exhale as you reach the
barbell towards your toes.

WORKOUT GLOSSARY
BARBELL
BENT LEG V-UP
STARTING POSITION
Lay on the ground with your arms
and feet outstretched, and with a
barbell in your hands above your
head.

1. Begin by raising the barbell

up over your head, and
simultaneously bring your
knees up to your chest.
2. Pause to squeeze your core for
a brief moment, then slowly
return to the starting position.

repetitions.
manner throughout,
contracting your core when
you exhale.

WORKOUT GLOSSARY
DUMBBELL
BENT OVER FLYS
STARTING POSITION
Start with slightly less than
shoulder width apart, holding a
dumbbell in each hand with your
elbows slightly bent. Your torso
should be bent at a 90 degree
angle, while keeping your back
flat and not curled over, and knees
slightly bent as well.
1. Using your shoulders, begin

by raising the dumbbells out
to your side until your arms
are parallel to the ground. You
should have a slight bend in
your elbow throughout.
2. Squeeze your shoulder blades
at the peak, then return to the
starting position. Note that
at the peak, your elbows and
pinky fingers should be the
highest points, almost facing
up towards the ceiling.

repetitions.
• Exhale as you raise the
dumbbells up.

WORKOUT GLOSSARY
DUMBBELL
BICEP CURL
STARTING POSITION
your sides.
1. Begin by performing a bicep

curl by raising the dumbbells
to your shoulders. Your wrists
should be facing your body.
2. Contract your biceps at the
peak of this movement.
3. Repeat for stated number of

repetitions
• Exhale each time you raise
the dumbbells up to your
shoulder at the peak of the
movement.

WORKOUT GLOSSARY
EZ BAR
BICEP CURL
STARTING POSITION
and knees slightly bent.
Hand placement on EZ Bar: Hold an

EZ bar at the wide outer handle. Your
palms should be facing each other and
slightly tilted inward due to the shape
of the bar.
1. Begin by raising the bar up to

shoulder level, contracting your
biceps at the peak.
2. Slowly lower the bar back to the
starting position.
• It is not recommended doing this

exercise with a straight barbell.
This is because our wrists need
the curvature of the EZ bar in
order to perform the movement
without wrist pain. If you do not
have access to an EZ Bar, replace
with dumbbells.
repetitions.
• Exhale when you raise the
dumbbell to the upper and
opposite corner. Contract your
core each time you exhale.

WORKOUT GLOSSARY
DUMBBELL
BICEP CURL + PAUSE
STARTING POSITION
your sides.

to your shoulders. Your wrists
should be facing your body.
2. Contract your biceps at the
peak of this movement and
pause for three seconds, fully
contacting your biceps.

repetitions
movement.

WORKOUT GLOSSARY
DUMBBELL
BICEP CURL + HAMMER CURL
STARTING POSITION
your sides.

to your shoulders. Your
wrists should be facing your
body. Contract your biceps at
the peak of this movement.
2. Return your hands to the
starting position, then do a
hammer curl by bringing the
dumbbell up to your shoulder,
rotating your wrist as shown
in the picture. Contract your
biceps at the peak of the
position.

repetitions.
movement.

WORKOUT GLOSSARY
DUMBBELL
BICEP CURL + LATERAL RAISE
STARTING POSITION
your sides.
1. Begin with a bicep curl by

bending your elbow while
raising the dumbbells to your
shoulders. Your wrists should
be facing your body. Contract
your biceps at the peak of this
movement.
lateral raise by raising your
arms to a 90 degree angle
until they are parallel to
the ground. Contract your
shoulders at the peak of the
position.

repetitions.
• Exhale when you raise the
dumbbells up at the peak of
each movement.

WORKOUT GLOSSARY
DUMBBELL
BICEP CURL + PRESS
STARTING POSITION
your sides.

to your shoulders. Your
wrists should be facing your
body. Contract your biceps at
the peak of this movement.
starting position, then
immediately perform a press
by raising the dumbbells
above your head. Your wrists
should be facing each other
as shown in the picture.
Contract your core and
shoulder muscles at the peak
of the movement.

repetitions.
• Exhale each time you raise the
the movement.

WORKOUT GLOSSARY
DUMBBELL
BICEP CURL + SHOULDER PRESS
STARTING POSITION
your sides.
1. Start with a bicep curl by

bending your elbows while
raising the dumbbells to your
shoulders. Your wrists should
be facing your body. Contract
your biceps at the peak of this
movement.
shoulder press by raising your
arms with your elbows bent
at a 90 degree angle and then
pushing the dumbbells up
above your head. In the same
movement, rotate your wrists
so they are facing away from
your body. Contract your core
and shoulder muscles at the

repetitions.
the movement.

WORKOUT GLOSSARY
BICYCLE CRUNCH
STARTING POSITION
Lay on the ground with your upper
back flat on the ground and your
arms next to your head. Do not use
your arms to support your neck
otherwise this can cause a neck
strain. Simply raise them to be next
to your ears.
1. Lift your torso up until your

shoulder blades are off the
ground, and begin by bringing
your left knee up to your right
shoulder. At the same time,
pull your left shoulder up to
your right knee. This will help
to maximize the crunch.
2. As you proceed with the
exercise, your legs should be
alternating in a fluid motion,
as if you were riding a bike.

repetitions.
manner and contract your core
throughout.
• If you experience difficulty
with maintaining an upright
torso during this move, you
can rest your trso on the
ground, reaching only your
shoulder to the opposite knee
during the movement.

WORKOUT GLOSSARY
BLAST-OFF LUNGE
STARTING POSITION
Begin in a lunge position with
your right foot forward. Bring
your left arm to your torso and
your right arm back. Your arms
will be what power you through
this movement.
1. Begin by pumping your arms

to lift your body and blast off
your front toe. At the peak
of the movement, your arms
will have switched positions,
now with your right arm at
your torso and your left arm
back. Think of it as how you
pump your arms when you
are running.
2. Do not let your back foot
leave the ground, and only
push off of your front toe.
Land back in the starting
position.

repetitions, then switch sides.
• Exhale forcibly when you
blast off your front foot while
contracting your core.

WORKOUT GLOSSARY
BOX JUMP
STARTING POSITION
Stand in front of a bench or stable
platform that is at least knee
height.
1. Drop back into a squat

position and use your arms
for momentum to jump up
onto the platform.
2. As you land on the platform,
land in a squat position. Be
sure to land softly, with your
legs absorbing the impact.
3. To get down, stand up straight
and step down softly, avoiding
strong impact on your knee.
• Exhale as you jump and use

your core strength to power
you through the movement.
• When you land in the
squat position on top of the
platform, try to land softly
in a deep squat as much as
possible but ensure your
knees do not pass your toes.

WORKOUT GLOSSARY
DUMBBELL
BOX JUMP
STARTING POSITION
Stand in front of a bench or stable
platform that is at least knee
height. Hold a weight in both
hands.
1. Drop back into a squat

position and to jump up onto
the platform.
2. As you land on the platform,
land in a squat position. Be
sure to land softly, with your
legs absorbing the impact.
3. To get down, stand up straight
and step down softly, avoiding
strong impact on your knee.
• Exhale as you jump and use

your core strength to power
you through the movement.
• When you land in the
squat position on top of the
platform, try to land in a deep
squat as much as possible but
ensure your knees do not pass
your toes.

WORKOUT GLOSSARY
BULGARIAN SQUAT JUMP
STARTING POSITION
Begin with your right foot back
on a bench behind you. Bring
your right arm to your torso and
your left arm back. Your arms will
be what power you through this
movement.
1. Begin by lowering yourself

into a lunge position and
switch the position of your
arms so now your right arm is
down and your left arm is at
your torso.
2. Using your arms to propel
you through the movement,
blast off your front toe and at
the peak of the movement,
your arms will have returned
to the original position with
your right arm at your torso
and your left arm back. Think
of it as how you pump your
arms when you are running.
3. Do not let your back foot
leave the bench, and only
push off of your front toe.
Land back in the starting
position.

repetitions, then switch sides.
blast off your front foot while
contracting your core.

WORKOUT GLOSSARY
BURPEE
STARTING POSITION
Squat down and rest your hands
on the ground in front of you so
your weight is on your toes and
hands.
1. Begin by kicking both legs

back into a high plank
position, then immediately
jumping to bring your legs
back to the starting position.
2. Immediately jump straight up
with your hands in the air.

reps.
manner throughout,
you exhale.

WORKOUT GLOSSARY
BURPEE + PUSH-UP
STARTING POSITION
hands.

position, then perform a
push-up by lowering your
body to the ground. Keep
your back straight through
the push-up.
2. Bring yourself back up to a
high plank, then jump back to
the starting position.
3. Immediately jump straight up
with your hands in the air.

reps.
manner throughout,
you exhale.

WORKOUT GLOSSARY
BURPEE + SQUAT JUMP
STARTING POSITION
hands.

position, then immediately
jumping to bring your legs
back to the starting position.
2. Immediately jump straight
up with your hands in the air.
Land in a squat position, then
perform a squat jump.

reps.
manner throughout,
you exhale.

WORKOUT GLOSSARY
COMMANDO
STARTING POSITION
High Plank Position
1. Begin by lowering your body

from a high plank into a plank
position by lowering one arm
after another.
2. Once you are in a plank
position, bring yourself back
up to a high plank position.

reps.
contract your core muscles
forcibly when you exhale.

WORKOUT GLOSSARY
DUMBBELL
CRAB WALK
STARTING POSITION
Stand with feet slightly wider than
dumbbell between both hands at
your chest.
1. Drop down into a squat,

keeping the dumbbell up at
shoulder level.
2. Step forward with your right
leg and pivot your body to the
right. Maintain a squatting
position throughout.
3. Continue to walk in a
squatting position, pivoting
your body left and right.

reps.
manner throughout,
you exhale.

WORKOUT GLOSSARY
DUMBBELL
CRAB WALK + STIFF LEG DEADLIFT
STARTING POSITION
dumbbell between both hands at your
chest.
1. Drop down into a squat, keeping

the dumbbell up at shoulder level.
2. Step forward with your right leg
and pivot your body to the right.
Maintain a squatting position
throughout.
3. Continue to walk in a squatting
position, pivoting your body left
and right.
4. After completing two crab walks,
one on each side, stand and
perform a stiff leg deadlift by
shifting your hips back towards the
wall behind you.
5. Keep your back straight as you
bend and drop the dumbbells
towards your shins. Keep your
chest up so your back does not
round over. Stand by pushing
through your heels and squeezing
your hamstrings and glutes.
• Repeat for stated number of reps.

• Breathe in a controlled manner
throughout, contracting your core
when you exhale.

WORKOUT GLOSSARY
BARBELL
CRAB WALK
STARTING POSITION
Stand with feet slightly wider
than shoulder width apart with
a barbell resting at the bottom of
your neck.
Hand placement on barbell: Place

your thumbs on the grooves right
outside your shoulders. Ensure
the bar is evenly placed on your
back and your hands are evenly
placed on each side of the bar.
1. Drop down into a squat,

keeping your chest up so your
back doesn’t curl over.
2. Step forward with your right
leg and pivot your body to the
right. Maintain a squatting
position throughout.
3. Continue to walk in a
squatting position, pivoting
your body left and right.

reps.
manner throughout,
you exhale.

WORKOUT GLOSSARY
CROSS KNEE RAISE
STARTING POSITION
apart and forearms clasped one
over the over.

knee across your body to your
left elbow. Focus on keeping
your chest out and twist only
your torso.
2. Return to the starting position
then repeat on the opposite
side.

repetitions.
your knee to the opposite
side.

WORKOUT GLOSSARY
DUMBBELL
CRUNCH TAP
STARTING POSITION
Starting Position: Lean back on
your forearms with your feet
extended straight out in front of
you. Place a dumbbell on each
side of your feet.
1. Begin by lifting your torso off

the ground with the support
from your hands on the
ground behind you.
2. Simultaneously raise your
feet to tap the tops of the
dumbbells.
but don’t let your feet touch
the ground, and repeat.

repetitions.
• Exhale when you raise your
torso and contract your
abdominal muscles.

WORKOUT GLOSSARY
DUMBBELLS
CURTSY LUNGE
STARTING POSITION
Standing with dumbbells in each
hand, raised up to each shoulder
at chest level.
1. Begin by performing a curtsy

lunge by stepping back, and to
the opposite side. As shown
in the picture, step back with
your right foot and cross
behind your left foot. Lunge
down but don’t leg your front
knee pass your front toes.
2. Keep your chest up
throughout so your back
doesn’t curl over.
3. Return to the standing
position and repeat on the
opposite side.

repetitions.
• Exhale forcibly and contract
your core each time you stand
up from the curtsy lunge.

WORKOUT GLOSSARY
BARBELL
CURTSY LUNGE
STARTING POSITION
Standing with a barbell resting at
the base of your neck.

1. Begin by performing a curtsy

lunge by stepping back to the
opposite side. As shown in the
picture, step back with your
right foot and cross behind
your left foot. Lunge down but
don’t leg your front knee pass
your front toes.
2. Keep your chest up
throughout so your back
doesn’t curl over.
3. Return to the standing
position and repeat on the
opposite side.

repetitions.
your core each time you stand
up from the curtsy lunge.

WORKOUT GLOSSARY
DECLINE PUSH-UP
STARTING POSITION
With a bench or platform behind
you, from a high plank position,
lift one foot at a time up on the
platform behind you. Place
your hands slightly wider than
shoulder width apart at chest
level. Keep your back in a straight
line.
1. Perform a push-up by
lowering your body to the
ground. The steeper the angle,
the more challenging the
push-up will be.
2. Keep your body in a straight
line and raise your body
back to the starting position
by engaging your core, arm
muscles and pushing through
the outside of your palms.

repetitions.
push yourself back up.

WORKOUT GLOSSARY
DOWNWARD DOG PUSH-UP
STARTING POSITION
High plank with hands placed
shoulder width apart at chest
level.
1. Lower yourself from a high

plank down to a push-up and
pause for a brief second.
2. From a lower push-up, push
your body straight back to a
downward dog, using your
arm, chest and core muscles
to push you through the
movement.
3. Hold the downward dog
position for a brief second,
then return to the high plank
position.

repetitions.
manner throughout,
contracting your core each
time you exhale.

WORKOUT GLOSSARY
DUMBBELL SHIFT + PLANK
STARTING POSITION
Plank. Put a dumbbell a few
inches away from your hands and
to the left.
1. Hold a plank position by

supporting your body weight
with your arms clasped
together on your forearms
and on your toes.
2. Proceed to reach with your
left arm to grab the dumbbell
and move it to the opposite
side, past your right arm.
3. Once the dumbbell is on the
opposite side, now use your
right arm and move it to the
left side.

repetitions.
• Keep your body in a straight
line, breathe in a controlled
actively contract your core.

WORKOUT GLOSSARY
FROG SIT-UP
STARTING POSITION
hands raised to your ears and your
feet together in a frog position.
1. Sit up while maintaining the

frog position, keeping your
palms up by your ears but
do not use them to lift your
neck since this will cause neck
strain. Focus on performing
the sit-up by raising your
torso off the ground and
squeezing your core, not
straining your back.
2. Slowly return to the starting
position.

repetitions.
• Exhale as you lift your torso
and contract your core.

WORKOUT GLOSSARY
BARBELL
FRONT LUNGE
STARTING POSITION
and a barbell resting on the front of your
shoulders.
Hand placement on barbell: You can

place your hands under the barbell,
however please note your wrists will be
extended, your triceps will be parallel
to the floor, and your fingers will be
supporting the barbell. The other
alternative is to cross your arms on top
of the barbell and support it with each
hand holding the top of the barbell.
Ensure the barbell is evenly placed on
the front of your shoulders.
1. Begin by stepping forward into a

lunge position and dropping your
back knee. Be sure your stance is
wide enough so your front knee
does not pass your front toe, but
not too wide to where you cannot
engage your glute muscles.
2. Stand from the lunge and return to

repetitions.
• Exhale forcibly as you stand up
from the lunge.

WORKOUT GLOSSARY
BARBELL
FRONT LUNGE + FRONT SQUAT
STARTING POSITION
shoulders.
Hand placement on barbell: You can place

your hands under the barbell, however
please note your wrists will be extended,
your triceps will be parallel to the floor, and
your fingers will be supporting the barbell.
The other alternative is to cross your arms
on top of the barbell and support it with
each hand holding the top of the barbell.
Ensure the barbell is evenly placed on the
front of your shoulders.
1. Begin by stepping forward into a lunge

position and dropping your back knee.
Be sure your stance is wide enough
so your front knee does not pass your
front toe, but not too wide to where you
cannot engage your glwute muscles.
2. Stand from the lunge and proceed to
squat back as though you are sitting in a
chair. When you squat, your elbows will
raise up to ensure the barbell and your
back remain upright.
3. Stand from the squat by pushing
through your heels. Squeeze your glutes
once you are in the standing position.
• Repeat for stated number of repetitions.

• Exhale forcibly as you stand up from the
lunge and from the squat.

WORKOUT GLOSSARY
DUMBBELL
FRONT RAISE + LATERAL RAISE
STARTING POSITION
apart, arms resting down at your
thighs with a dumbbells in each
hand.
1. Perform a front raise by

raising the dumbbells to
shoulder level until your arms
are parallel to the ground.
shoulders at the peak of this
movement.
2. Return to the starting
lateral raise by bringing your
arms to a 90 degree angle up
until they are parallel to the
ground. Contract your core

repetitions.
the movement.

WORKOUT GLOSSARY
BARBELL
FRONT RAISE + NARROW LAT RAISE
STARTING POSITION
apart, arms resting down at your
thighs with a dumbbells in each
hand.
Hand placement: Shoulder width

apart, placed evenly on each side
of the bar

movement.
lateral raise by bringing your
arms to a 90 degree angle up
until they are parallel to the
ground. Contract your core

repetitions.
the movement.

WORKOUT GLOSSARY
DUMBBELL
FRONT RAISE + SHOULDER PRESS
STARTING POSITION
your thighs.

movement.
perform a shoulder press by
raising your arms up to a 90
degree angle. Then, push the
dumbbells up above your
head. Your wrists should
be facing away from your
body. Contract your core and
of the movement.

repetitions.
the movement.

WORKOUT GLOSSARY
DUMBBELL
FRONT RAISE LATERAL TRANSITION
STARTING POSITION
your thighs.

movement.
2. Then, transition laterally so
your arms are extended out to
your sides.
by lowering the dumbbells
back to your thighs.

repetitions.
the movement.

WORKOUT GLOSSARY
DUMBBELL
FRONT SQUAT
STARTING POSITION
apart and dumbbells at shoulder
height.
1. Begin by squatting back as

though you are sitting in a
chair. Keeping the dumbbells
at your shoulders will help to
keep your chest up and back
straight.
2. Stand from the squat by
pushing through your heels.
Squeeze your glutes once you
are in the standing position.

repetitions.
• Exhale forcibly as you stand
up from the squat.
• Note: There is also an exercise
in the training guide where
you perform this same
movement, but you hold
the squat position for stated
number of seconds before you
stand up.

WORKOUT GLOSSARY
BARBELL
FRONT SQUAT
STARTING POSITION
apart and a barbell resting on the
front of your shoulders.
Hand placement on barbell: You

can place your hands under the
barbell, however please note
your wrists will be extended,
your triceps will be parallel to
the floor, and your fingers will be
alternative is to cross your arms
on top of the barbell and support
it with each hand holding the top
of the barbell. Ensure the barbell
is evenly placed on the front of
your shoulders.

chair. When you squat, your
elbows will raise up to ensure
the barbell and your back
remain upright.
2. Stand from the squat by
pushing through your heels.
Squeeze your glutes once you
are in the standing position.

repetitions.
up from the squat.

WORKOUT GLOSSARY
DUMBBELL
FRONT SQUAT + PRESS
STARTING POSITION
apart and dumbbells at shoulder
height.
1. Perform a front squat,

keeping the dumbbells at
shoulders level throughout.
This will help ensure your
back stays straight and your
chest out. Contract your core,
push through your heels and
squeeze your glutes as you
stand.
2. Push the dumbbells up above
your head to a press. Your
wrists should be facing each
other as shown in the picture.
of the movement.

repetitions.
• Exhale as you stand from the
squat position and continue
to exhale as you perform the
press.

WORKOUT GLOSSARY
BARBELL
FRONT SQUAT + PRESS
STARTING POSITION
shoulders.

Place your hands under the barbell,
to the floor and your fingers will be
alternative of crossing your arms on top of
the barbell is not feasible with this move
since you transition immediately to a
barbell press.
1. Begin by squatting back as though you

are sitting in a chair. When you squat,
your elbows will raise up to ensure the
barbell and your back remain upright.
2. Stand from the squat by pushing
through your heels. Squeeze your
glutes once you are in the standing
position.
3. Then, immediately push the barbell
up into the air. Pause for a brief
moment to contract your shoulder
muscles and your core.

repetitions.
• Exhale forcibly as you stand up from
the squat and as you push the barbell
up into the air.

WORKOUT GLOSSARY
BARBELL
GLUTE BRIDGE
STARTING POSITION
Lay with your upper back at the edge
of a bench, with a barbell placed below
your hips. Your hips should be lowered
towards the ground and your feet placed
firmly on the ground.
Hand placement on barbell: Right

outside your hips. Your hands should
not be supporting the weight of the
barbell, but just ensuring the barbell
does not roll off. Your glutes should
be bearing the weight of the barbell
throughout the whole movement.
Ensure the barbell is placed evenly on
both sides.
1. Lift your hips straight up into the

air. Instead of simply raising your
glutes, instead, tilt your hips in
towards your belly button. This will
ensure maximum glute activation.
2. Push through your heels to really
target your glutes and pause for a
brief second at the peak, then slowly

repetitions.
• Exhale forcibly each time you
contract your glutes at the peak of
the movement.

WORKOUT GLOSSARY
DUMBBELL
GLUTE BRIDGE + NARROW GLUTE BRIDGE
STARTING POSITION
Lay on the ground with your knees
bent in a 90 degree angle and a
dumbbell at your hips. Your hands
should not be supporting the weight,
but just ensuring the weight does
not roll off. Your glutes should be
bearing the weight of the dumbbell
throughout the whole movement.
1. Lift your hips straight off the

ground. Instead of simply raising
your glutes, instead, tilt your hips
in towards your belly button.
This will ensure maximum glute
activation. Push through your
heels to really target your glutes
and pause for a brief second at the
peak.
repetitions.
3. Transition to a Narrow Glute
Bridge by bringing your feet
together and performing a glute
bridge with a narrow stance.
4. Continue for stated number of
repetitions.

the movement.

WORKOUT GLOSSARY
BARBELL
GLUTE BRIDGE + NARROW GLUTE BRIDGE
STARTING POSITION
Lay with your upper back at the edge of a
bench, with a barbell placed below your
hips. Your hips should be lowered towards
the ground and your feet placed firmly on
the ground.
Hand placement on barbell: Right outside

your hips. Your hands should not be
supporting the weight of the barbell, but just
ensuring the barbell does not roll off. Your
glutes should be bearing the weight of the
barbell throughout the whole movement.
Ensure the barbell is placed evenly on both
sides.
1. Lift your hips straight off the ground.

Instead of simply raising your glutes,
instead, tilt your hips in towards your
belly button. This will ensure maximum
glute activation. Push through your
heels to really target your glutes and
pause for a brief second at the peak.
2. Repeat for stated number of repetitions.
3. Transition to a Narrow Glute Bridge
by bringing your feet together and
performing a glute bridge with a narrow
stance.

• Exhale forcibly each time you contract
your glutes at the peak of the movement.

WORKOUT GLOSSARY
DUMBBELL
GLUTE BRIDGE + PULSE
STARTING POSITION
knees bent in a 90 degree angle
and a dumbbell at your hips. Your
hands should not be supporting
the weight, but just ensuring the
weight does not roll off. Your hips
should be bearing the weight of the
dumbbell throughout the whole
movement.

ground. Instead of simply
raising your glutes, instead,
tilt your hips in towards your
belly button. This will ensure
maximum glute activation.
Push through your heels to
really target your glutes and
pause for a brief second at the
peak.
repetitions.
3. Transition to a Narrow Glute
Bridge by bringing your feet
together and performing a glute
bridge with a narrow stance.
4. Continue for stated number of
repetitions.

contract your glutes at the peak
of the movement.

WORKOUT GLOSSARY
DUMBBELL
GOBLET SQUAT
STARTING POSITION
Stand on two platforms with
feet slightly wider than shoulder
width apart and a dumbbell held
between both hands resting at
your chest at shoulder height.
1. Perform a squat with holding

the dumbbell at shoulder
height throughout.
2. Contract your core and push
through your heels as you
stand. Squeeze your glutes at
the peak of the movement.

repetitions.
from the squat position.

WORKOUT GLOSSARY
DUMBBELL
HALF KNEELING PRESS
STARTING POSITION
Kneel down on your left knee
and place your left hand on your
left hip. Hold a dumbbell in your
right hand and hold it up to your
shoulder in a hammer position.
1. Begin by pushing the

dumbbell straight up, rotating
your wrist so that it ends with
your palm facing away from
your body.
2. Slowly return the dumbbell
back to your shoulder,
rotating your wrist so that
your hand ends in a hammer
position.

reptitions, then repeat on the
opposite side.
• Exhale forcibly as you raise
the dumbbell up.

WORKOUT GLOSSARY
DUMBBELL
HAMMER CURL + SHOULDER PRESS
STARTING POSITION
apart and dumbbells in your
hands resting at your sides.
1. Perform a hammer curl by

bringing the dumbbells up
to shoulder level. Your wrists
should be facing each other.
Contract your biceps at the
peak.
shoulder press by bringing
your arms up at a 90 degree
angle, with your upper arms
parallel to the ground. Then,
push the dumbbells straight
up above your head, palms
facing away from your body.
Contract your shoulders and
core at the peak.

repetitions.
perform the hammer curl and
the shoulder press.

WORKOUT GLOSSARY
HAND TO FOOT
OBLIQUE CRUNCH
STARTING POSITION
Sit with your body at a 90 degree
angle to your legs and feet
extended out in front of you. Lift
your arms with elbows bent and
hands at ear level but not touching
your neck.
1. Raise your left leg and

simultaneously reaching your
right arm out to meet your
toe. Keep your knees entirely
straight.
2. Repeat on the opposite side
and alternate throughout.

repetitions.
contract your core each time
you exhale.

WORKOUT GLOSSARY
HIGH PLANK BALANCE
STARTING POSITION
High Plank
1. From a high plank position,

begin by lifting your right arm
straight out in front on you,
and lift your right leg up at the
same time. This will test your
balance and stability.
2. Once you have stabilized your
body, hold for a brief second
and return to the high plank
position.
3. Repeat on the opposite side.

repetitions.
• Contract your core and
breathe in a controlled
manner throughout.
• If you need multiple attempts
to balance, that is okay. Keep
trying!

WORKOUT GLOSSARY
HIGH PLANK KNEE TAPS
STARTING POSITION
High Plank
1. Begin in a high plank

position. Use your core
strength and balance to power
you through this movement.
2. Bring your right knee towards
your chest and use your left
arm to tap your knee.

repetitions.
manner throughout.

WORKOUT GLOSSARY
BARBELL
HIP THRUST
STARTING POSITION
Lay with your feet stretched up in
the air and a barbell raised above
your torso.

of the bar
1. Keep your knees and legs

as straight as possible, and
proceed to thrust your hips
straight up in the air.
2. Squeeze your core at the peak,
then slowly return to the
starting position.

repetitions.
• Exhale forcibly when you are
doing the hip thrusts.

WORKOUT GLOSSARY
DUMBBELL
INCLINE BICEP CURL
STARTING POSITION
Sitting on an incline bench.
You will feel as you are slightly
reclined backwards. Have a
dumbbell in each hand.
1. Begin by raising the

dumbbells up to shoulder
height, as you usually would
in a bicep curl.
2. Since you are reclined, there
will be more resistance and
this move will feel even more
challenging than a normal
bicep curl.
3. Pause at the peak and contract
your bicep before you return
to the starting position.

repetitions.
manner throughout,
you exhale.

WORKOUT GLOSSARY
DUMBBELL
INCLINE NEGATIVE BICEP CURL
STARTING POSITION
Sitting on an incline bench. You
will feel as you are slightly reclined
backwards. Have a dumbbell in each
hand.
1. Begin by raising the dumbbells

up to shoulder height, as you
usually would in a bicep curl.
2. Since you are reclined, there
will be more resistance and
this move will feel even more
challenging than a normal bicep
curl.
3. Pause at the peak and contract
your bicep, then slowly return
to the starting position, more
slowly than normal. This is the
“negative” part of the exercise.
You want to count to two the
whole time you are returning
to the starting position, then
release the tension only once
you have returned to the starting
position.

repetitions.
• Breathe in a controlled manner
throughout, contracting your
core when you exhale.

WORKOUT GLOSSARY
JUMPING LUNGE
STARTING POSITION
Lunge position
1. Begin in a lunge stance

position with your right leg
forward, left leg back, and
your arms up and ready to
help swing your body into the
movement.
2. Jump up with both legs as
high and fast as possible,
switching the position of both
your legs and your arms.
3. Land softly in a lunge position
with your left leg forward
and right leg back. Keep your
arms bent as shown in the
photos below to ensure you
keep your balance throughout
the exercise.

repetitions.
manner throughout,
you exhale.

WORKOUT GLOSSARY
KNEE RAISE
STARTING POSITION
over the over.

knee straight up to your right
forearm. Focus on keeping
your chest out. You should
raise your knee up to your
arms and not bend over or
hunch your back for your
knee to meet your forearm.
side.

repetitions.
your knee.

WORKOUT GLOSSARY
KNEE SPRINTS
STARTING POSITION
Standing position
1. Begin by slowly pumping

your arms like you are
running in place.
2. Gradually increase your speed
until you are sprinting in
place as fast as you can.

repetitions.
• The key with knee sprints
is to bring your knees up to
your chest. Don’t curl your
back or hunch over, this will
prevent you from being able
to breathe properly.
• Exhale forcibly and breathe
in a controlled manner
throughout.

WORKOUT GLOSSARY
KNEE TUCK
STARTING POSITION
Squat Position.
1. Rapidly dip down into a

three quarter squat and
immediately jump up as high
as you can. Drive your knees
up towards your chest as
much as possible.
2. When you land, land softly so
you absorb the impact.
3. Once you land, immediately
jump back up again.

repetitions
• Exhale forcibly as you jump
up.

WORKOUT GLOSSARY
DUMBBELL
KNEELING SQUAT HOLD
STARTING POSITION
Kneeling position with arms bent,
hands holding dumbbells in front
of chest at shoulders height.
1. Begin by getting into a squat

position one leg at a time
from a kneeling position.
Hold this squat position for a
brief second.
one leg at a time.

repetitions.
squat position.

WORKOUT GLOSSARY
BARBELL
KNEELING SQUAT + STAND
STARTING POSITION
Kneeling position with a barbell
placed below your neck, with the
weight supported by your hands

placed on each side of the bar..
1. Begin by getting into a squat

position one leg at a time
from a kneeling position.
Hold this squat position for a
brief second.
one leg at a time.

repetitions.
squat position.

WORKOUT GLOSSARY
DUMBBELL
LAYING KNEE TUCK + HOLD
STARTING POSITION
Lay with feet and arms
outstretched, holding a dumbbell
above your head.
1. Begin by raising your feet

off the ground and holding a
dumbbell above your head.
The heavier the dumbbell, the
easier it will be to balance. If
you cannot perform this with
a dumbbell, hold onto a stable
object like a bench platform.
2. Proceed to tuck your knees
into your chest, slightly
rounding your back so you
can fully contract your abs.
3. Pause for a brief moment,
contract your abs, then return

repetitions.
• Exhale as you tuck your knees
up to your chest.

WORKOUT GLOSSARY
BARBELL
LAYING KNEE TUCK + HOLD
STARTING POSITION
outstretched, holding a barbell
above your head.

evenly on each side of the bar.
1. Begin by raising your feet off

the ground, then tuck your
knees into your chest, slightly
rounding your back so you
can fully contract your abs.
2. Pause for a brief moment,
contract your abs, then return

repetitions.
• Exhale as you tuck your knees
up to your chest.

WORKOUT GLOSSARY
BARBELL
LEG RAISE
STARTING POSITION
Lay on your back with your feet
slightly raised off the ground.
Hold a barbell directly above your
head.


proceed to bring your legs
position, but do not let your
feet touch the ground.

repetitions.
manner throughout.

WORKOUT GLOSSARY
LEG RAISE + HIP THRUST
STARTING POSITION
Lay on your back with your feet
slightly raised off the ground.
Your hands can be either
underneath you, flat on the
ground next to your sides, or
holding onto a stable object above
your head.

2. At the peak of the leg raise,
thrust your hips straight
up in the air and repeat for
stated number of hip thrust
repetitions.

repetitions.
manner throughout, but
exhale forcibly especially
when you are doing the hip
thrusts.

WORKOUT GLOSSARY
BARBELL
LEG RAISE + HIP THRUST
STARTING POSITION
outstretched, holding a barbell
above your head.


2. Return your legs to the
perform a hip thrust by
raising your legs once again,
but then thrusting your hips
straight up into the air.

repetitions.
manner throughout, but
exhale forcibly especially
when you are doing the hip
thrusts.

WORKOUT GLOSSARY
LUNGE PULSE + KICKBACK
STARTING POSITION
Stand with feet staggered, in a
lunge position. Keep your hands
clasped in front of your chest.
1. Begin by pulsing a lunge

movement for stated number
of reps. This means you lower
yourself to a lunge, and you
bring yourself up halfway and
stop before you go back down
into a lunge.
2. After you complete stated
number of lunge pulses,
stand with your front leg but
don’t lock your knee. Kick
back with your back leg and
squeeze your glutes at the
peak.

repetitions.
manner throughout, exhaling
and contracting your core as
you kick back.

WORKOUT GLOSSARY
BARBELL
MILITARY PRESS
STARTING POSITION
apart with a barbell resting on
your shoulders.

the bar is evenly held between
both hands, and are evenly placed
on each side of the bar.
1. Begin by pushing the barbell

2. Pause for a brief second
to contract your shoulder
muscles, then slowly return to
3. This is similar to a barbell
press, however the difference
is that with a military
press, you cannot use the
momentum of your legs
or lower body to raise the
barbell. In a military press,
the press motion should be
propelled only by your upper
body strength.

repetitions.
• Exhale as you push the barbell
up.

WORKOUT GLOSSARY
MOUNTAIN CLIMBER
STARTING POSITION
High Plank
1. Begin by bringing your

right knee up to your chest
as quickly as you can. Your
back will naturally bend over
slightly, but try to minimize
this as much as possible. It
helps to look straight down
instead of at your feet, but if
you need to look at your feet
for balance that is okay.
2. Do not let your right toe rest
on the ground, immediately
return your right foot and
simultaneously kick your left
knee up to your chest.
3. Keep this movement going.
It should feel as though you
are running while leaning on
your hands.

repetitions.
manner and contract your
core throughout.

WORKOUT GLOSSARY
DUMBBELL
NARROW GLUTE BRIDGE
STARTING POSITION
of a bench, with a dumbell placed
below your hips and your hands
supporting the dumbbell. Your
hips should be lowered towards the
ground and your feet placed firmly
on the ground. Your hands should
not be supporting the weight of
the dumbbell, but just ensuring the
dumbbell does not roll off. Your
glutes should be bearing the weight of
the dumbbell throughout the whole
movement.
1. Begin with a narrow stance, with

your feet and knees together.
ground. Instead of simply raising
your glutes, instead, tilt your hips
in towards your belly button.
This will ensure maximum glute
activation.
target your glutes and pause for
a brief second at the peak before
returning to the starting position.

repetitions.
the movement.

WORKOUT GLOSSARY
BARBELL
NARROW GLUTE BRIDGE
STARTING POSITION
of a bench, with a barbell placed below
your hips and your hands supporting
the barbell. Your hips should be lowered
towards the ground and your feet placed
firmly on the ground.
Hand placement on barbell: Right outside

your hips. Your hands should not be
supporting the weight of the barbell, but
just ensuring the barbell does not roll off.
Your glutes should be bearing the weight
of the barbell throughout the whole
movement. Ensure the barbell is placed
evenly on both sides.
1. Begin with a narrow stance, with your

feet and knees together.
2. Lift your hips straight off the ground.
Instead of simply raising your glutes,
instead, tilt your hips in towards
your belly button. This will ensure
maximum glute activation.
target your glutes and pause for a brief
second at the peak before returning to

repetitions.
contract your glutes at the peak of the
movement.

WORKOUT GLOSSARY
BARBELL
NARROW SQUAT
STARTING POSITION
Stand with feet less than shoulder
width apart and a barbell resting
at the base of your neck, with the
barbell supported by your hands.


chair.
2. Maintain an upright chest so
your back does not curl over.
3. Stand from the squat position
by pushing through your
heels, then squeeze your
glutes at the peak.

repetitions.
from the squat position.

WORKOUT GLOSSARY
ONE-ARM PUSH-UP
+ PLATFORM
STARTING POSITION
High Plank on a platform with
feet on the ground.
1. Begin by lowering your

right hand to the ground so
your left hand is still on the
platform. Perform a push-up.
2. Bring your right hand back
to the platform, then lower
your left hand to the ground
so your left hand is on the
ground and right hand is on
the platform. Perform a push-
up.

repetitions.
bring yourself up from the
push-up.

WORKOUT GLOSSARY
DUMBBELL
ONE-ARM ROW
STARTING POSITION
Rest your right knee on a platform and
place your left foot staggered away from
the platform. Do not lock your knee.
Place your right arm in front of you on
the platform.
1. Place a dumbbell on the ground

below you. Reach down to pick it up
and you are ready for the first rep.
2. Raise the dumbbell straight up
towards your torso. Do not raise
your body itself, but instead raise
only your arm.
3. At the peak of this movement, pause
for a brief second so you can engage
your back and core muscles.
4. Slowly release the dumbbell back
but do not let it touch the ground
or pull your body down. You should
be able to support the weight the
entire time and keep a straight back
throughout.

repetitions.
• Exhale forcibly as you raise the
dumbbell up towards your torso.
• Keep your chest straight
throughout. If you curl your back
over, you will not be able to properly
engage your core or back muscles.

WORKOUT GLOSSARY
ONE-LEGGED SIT
STARTING POSITION
Sitting on a platform that is at
least knee height. Have one foot
off the ground.
1. Begin by standing, using only

the foot that is on the ground.
Focus on using your quad
and glute muscles to help you
stand. Once you are standing,
holding this position for a
brief second to focus on your
balance.
2. Slowly sit down using only the
one leg.

repetitions, then repeat on the
opposite side.
your core as you stand.

WORKOUT GLOSSARY
BARBELL
ONE-LEGGED SIT
STARTING POSITION
Sitting on a platform that is at least
knee height. Have one foot off the
ground. You will have a barbell resting
at the base of your neck support
by your hands, or in a front squat
position where the barbell is resting
on the front of your shoulders. You
can choose which barbell position you
feel is most comfortable.

outside your shoulders. Ensure the bar
is evenly placed, and your hands are
evenly placed on each side of the bar
as well.
1. Begin by standing, using only

the foot that is on the ground.
Focus on using your quad and
glute muscles to help you stand.
Once you are standing, holding
this position for a brief second to
focus on your balance.
2. Slowly sit down using only the
one leg.

opposite side.
• Exhale forcibly and contract your
core as you stand.

WORKOUT GLOSSARY
BARBELL
ONE-LEGGED STEP-UP
STARTING POSITION
Stand with your left leg on a platform
next to you. You will have a barbell
resting at the base of your neck support
by your hands, or in a front squat
position where the barbell is resting on
the front of your shoulders. You can
choose which barbell position you feel
is most comfortable.

outside your shoulders. Ensure the bar
is evenly placed, and your hands are
as well.
1. Begin by standing straight up with

your left leg, using your glute and
quad muscles to push you up. Push
through your heel.
2. At the peak, squeeze your glutes
and then lower yourself to step
back down with your right foot.
Land softly.
3. Repeat for stated number of reps,
then repeat on the opposite side.

opposite side.
• Exhale forcibly and contract your
core as you stand.

WORKOUT GLOSSARY
OPEN ARM SIT-UPS
STARTING POSITION
hands raised to your ears without
touching your neck, knees bent
at a 90 degree angle and your feet
together.

the ground.
2. Keep your arms up at your
ears but do not use your arms
to lift your neck otherwise
this can cause neck strain.
3. Squeeze your abs at the peak,
starting position.

repetitions.

WORKOUT GLOSSARY
OUTSIDE KNEE RAISE
STARTING POSITION
over the over.

knee up and outside your
right elbow. Focus on keeping
your chest and keeping your
hips open.
side.
repetitions.

your knee.

WORKOUT GLOSSARY
DUMBBELL
OVERHEAD CRUNCH
STARTING POSITION
Lay on the ground with a
dumbbell above your head and
1. Raise your torso to sit up,

bringing the dumbbell over
your head. Keep your back
straight and core tight.
2. Bring the dumbbell up and
over your head until it is
straight out in front of you.

repetitions.
• Exhale forcibly as you sit up.

WORKOUT GLOSSARY
DUMBBELL
PARALLEL PRESS + PRESS
STARTING POSITION
Stand with feet together and a

dumbbells and your arms up
to where your upper arms
are parallel to the ground
and your arms at a 90 degree
angle.
2. Shift your arms so you bring
your forearms together,
dumbbells and palms facing
eachother.
3. Then, transition to a press
by pushing the dumbbells
straight up into the air, palms
still facing each other.
4. Return to the starting parallel
press position.

repetitions.
core throughout.

WORKOUT GLOSSARY
DUMBBELL
PARALLEL PRESS + PRESS
STARTING POSITION
Stand with feet together and a

dumbbells and your arms up
to where your upper arms
are parallel to the ground
and your arms at a 90 degree
angle.
2. Shift your arms so you bring
your forearms together,
dumbbells and palms facing
eachother.
3. Then, transition to a press
by pushing the dumbbells
straight up into the air, palms
still facing each other.
4. Return to the starting parallel
press position.

repetitions.
core throughout.

WORKOUT GLOSSARY
PLANK
STARTING POSITION
Plank
1. Hold a plank position by

supporting your body weight
with your arms clasped
together on your forearms
and on your toes.
2. Your elbows should be
directly under your shoulders,
and your hands clasped over
the other, right under your
nose.
3. The key is to keep your body
in a straight line. Do not let
your shoulder blades pinch
together, or your hips drop
below, or your back curl over.
4. Hold for stated number of
seconds.
• To get the most out of the

plank, breathe in a controlled
manner, and when you
exhale, squeeze your abs as
hard as you can. When you
inhale, relax, then exhale and
squeeze your abs as hard as
you can once again. Count
your breaths each time you
inhale and exhale. Every odd
number, inhale. Every even
number, exhale and squeeze!

WORKOUT GLOSSARY
PLANK + PUSH-UP
STARTING POSITION
Plank position.
1. Begin in a plank position and

hold for stated number of
seconds.
2. Proceed to lift your body to
a high plank, then perform a
push-up.
3. Keep your back straight
throughout both the plank
and the push-up.

repetitions.
• During the plank, breathe
in a controlled manner
core each time you exhale.
During the push-up, exhale as
you are pushing yourself up
from the push-up.

WORKOUT GLOSSARY
PLYO PUSH-UP
STARTING POSITION
High Plank
1. Lower your body to the

ground then immediately
push yourself up to where
your hands come entirely off
the ground and you can clap
your hands.
2. Try to keep your back as
straight as possible during the
plyo push-up.
3. Land softly back in a lowered
push-up position before you
return to a high plank for the
next rep.

repetitions.
manner and exhale forcibly
as you perform each push-up.

WORKOUT GLOSSARY
DUMBBELL
PULLOVERS
STARTING POSITION
Position your upper back on
a bench or platform and your
hips should be slightly below the
bench. Have a dumbbell on the
bench next to you.
1. Begin by grabbing the

dumbbell while you are in the
starting position, and raise
it to be directly above your
head.
2. Lower the dumbbell behind
your head, keeping your core
tight. You will feel tension
on your core, triceps and lat
muscles. Be sure to keep your
elbows tucked in, preventing
them from flaring out to the
sides.
3. Bring the dumbbell back up
to be right above your head
by contracting your core
and using your upper body
strength.

repetitions.
as you bring the dumbbell
back up.

WORKOUT GLOSSARY
PUSH-UP
STARTING POSITION
High Plank
1. Begin in a high plank position

and perform a push-up by
ground. Use your core and
upper body to power you
through the push-up.
2. Once you bring yourself back
to a high plank, bring your
right arm forward and hold
for a brief second.
position, perform a push-up,
then raise your right arm
forward.

repetitions.
as you push yourself up from
the push-up.

WORKOUT GLOSSARY
PUSH-UP HOLD
STARTING POSITION
High Plank
1. Begin in a high plank position

and perform a push-up by
ground.
2. Once you’re in a lowered
push-up position, hold for
three seconds, then use your
core and upper body to push
yourself back up.

repetitions.
as you push yourself up from
the push-up.

WORKOUT GLOSSARY
PUSH-UP LEVELS
STARTING POSITION
High Plank on a platform with
feet on the ground.
1. Begin by performing an
incline push-up on the
platform.
2. Then, one arm at a time
and one foot at a time, walk
backwards to where your
hands and feet are on the
ground, and perform a push-
up.
3. After you perform a push-up
on the ground, walk forwards
with your hands and feet to
bring your hands back to a
high plank on the platform.

repetitions.
bring yourself up from the
push-up and contract your
core.

WORKOUT GLOSSARY
PUSH-UP SPRING
STARTING POSITION
High Plank
1. From a high plank, lower your

body to the ground then push
yourself up to where your
hands come entirely off the
ground and keep your hands
parallel to the ground.
2. Try to keep your back as
straight as possible during the
push-up spring.

repetitions.
as you perform each push-up.
• MODIFICATION: Regression
from Plyo Push-Ups

WORKOUT GLOSSARY
REVERSE CRUNCH
STARTING POSITION
Lay on the ground with your arms
at your ears and feet raised off the
ground.
1. Begin by raising your

torso straight up and
simultaneously bring your
knees to your chest.
2. Keep your arms up at your
ears but do not use your arms
to lift your neck otherwise
this can cause neck strain.

repetitions.

WORKOUT GLOSSARY
REVERSE CRUNCH
(ASSISTED)
STARTING POSITION
Lay on a platform with your arms
at behind you to support your
weight and feet raised off the
ground.
1. Begin by pushing your torso

straight up with your hands,
and simultaneously bring
your knees to your chest.
2. Hold this position for a brief
second so you can contact
your abdominal muscles.

repetitions.

WORKOUT GLOSSARY
DUMBBELL
REVERSE GRIP ROW
STARTING POSITION
Hold a dumbbell in each hand
and hold them out in front of your
knees. Slightly sit back and bend
your knees. Keep your chest out
and back straight.

dumbbells straight up towards
your torso.
2. Hold for a brief moment at
the peak of the exercise to
squeeze your shoulder blades
together.
3. Return the dumbbells to the
starting position.

repetitions.
the dumbbells up towards
your torso.
throughout. If you curl your
back over, you will not be able
to properly engage your core
or back muscles.

WORKOUT GLOSSARY
BARBELL
REVERSE GRIP ROW
STARTING POSITION
Hold a barbell with both hands.
Slightly sit back, bend at the torso
and bend your knees. Keep your
chest out and back straight.

evenly on each side of the bar.
1. Begin by raising the barbell

straight up towards your
torso.
2. Hold for a brief moment at
the peak of the exercise to
squeeze your shoulder blades
together.
3. Return the barbell to the
starting position.

repetitions.
the barbell up towards your
torso.
throughout. If you curl your
back over, you will not be able
to properly engage your core
or back muscles.

WORKOUT GLOSSARY
DUMBBELL
ROLLING SKY CRUNCH
STARTING POSITION
Lay with your back flat to the
ground, holding a dumbbell above
your head and knees bent at a 90
degree angle.
1. Swing the dumbbell up over

your head while lifting your
torso up, keeping your knees
bent and feet off the ground.
2. Then, once you hold this
position for a brief second,
place your feet on the ground
while you raise the dumbbell
3. Transition back to the starting
position, one movement at a
time.

repetitions
• Exhale forcibly as you sit and
push the dumbbell up in the
air.

WORKOUT GLOSSARY
ROLLING V-SIT
STARTING POSITION
hands tucked at head and feet at a
90 degree angle.
1. Begin raising your

torso straight up and
simultaneously extending
your legs.
2. Keep your arms at your ears
but don’t pull on your neck.
This can cause a neck strain.
second, then slowly return to

repetitions.
• Exhale as you raise your torso
and squeeze your core.

WORKOUT GLOSSARY
DUMBBELLS
SEATED BICEP CURL
STARTING POSITION
Sit in a seat that has a vertical
back support. Hold a dumbbell in
each hand.
1. Begin by raising both

dumbbells up to your
shoulders.
moment and squeeze your
biceps.
position.

repetitions.
dumbbells up to your
shoulders.

WORKOUT GLOSSARY
DUMBBELL
SEATED SHOULDER PRESS
STARTING POSITION
Sit in a seat that has a vertical
back support. Hold a dumbbell in
each hand.
1. Begin by raising both

dumbbells up and your arms
at a 90 degree angle with your
upper arms parallel to the
ground.
2. Push the dummbells straight
up above your head. Hold this
position for a brief moment
and squeeze your shoulder
muscles.
position.

repetitions.
head.

WORKOUT GLOSSARY
SHOULDER PLANK TAPS
STARTING POSITION
High Plank
1. While in a high plank, tap

your right shoulder with your
left hand.
2. Maintain a straight back
throughout and keep your
core engaged.
and alternate throughout.

repetitions.
manner and throughout.

WORKOUT GLOSSARY
DUMBBELLS
SHOULDER PRESS
STARTING POSITION
hands, resting at your sides.
1. Do a shoulder press by raising

your arms up to a 90 degree
angle.
2. Then, proceed to push the
head. Your wrists should
be facing away from your
body. Contract your core and
of the movement.

repetitions.
the movement.

WORKOUT GLOSSARY
DUMBBELLS
SHOULDER PRESS + PARALLEL PRESS
STARTING POSITION
hands, resting at your sides.
1. Do a shoulder press by
bringing your arms to a 90
degree angle and raising your
arms until they are parallel
to the ground. Then push the
dumbbells up straight above
your head. Contract your
shoulders and core at the
peak.
2. Instead of returning your
hands to the starting position,
first rotate your wrists so your
palms are now facing each
other, then bring your arms to
a 90 degree angle in front of
your face.
3. Immediately bring your arms
back out to a shoulder press
position, as shown in the
photos.

repetitions.
manner throughout.

WORKOUT GLOSSARY
SHUFFLE + TAP DOWN
STARTING POSITION
Three Quarter Squat
1. Shuffle your feet to the side

for two steps, then lower
your outside arm until your
hard touches the ground.
Keep your chest out and back
straight throughout.
2. The next shuffle repetition
will be going the opposite
way, so you would do two
shuffles to the left, touch
down, then two shuffles to the
right and touch down.
repetitions.
manner throughout.

WORKOUT GLOSSARY
SIDEWAYS PLANK WALK
STARTING POSITION
Plank
1. While in a plank position,

begin by walking to the right
with your right arm and right
foot.
2. Once back in a plank position,
hold for stated number of
seconds, then walk to the left
right your left foot and left
arm.

repetitions.
manner throughout.

WORKOUT GLOSSARY
DUMBBELL
SIDE HIGH PLANK + DUMBBELL RAISE
STARTING POSITION
Side High Plank. Have a dumbbell
on the ground in front of you.
1. Begin by lifting the dumbbell

with your left arm. Your right
arm will be supporting you
in the high plank position.
Extend the dumbbell straight
up into the air until your arm
is perpendicular to your body.
2. Proceed to lower the
dumbbell to your hip, and
stop right before it touches
your hip.
3. Use your core strength and
back/lats to help support the
weight of the dumbbell as you
lower it and to help you bring
it back up.

repetitions then repeat on the
opposite side.
manner throughout.

WORKOUT GLOSSARY
SIDE PLANK
STARTING POSITION
Lay on your right side and place
your arm right under your
shoulder to get ready to lift your
body up.
1. Lift your body straight up

from the ground, holding
yourself up with your forearm
on the ground. Your body
should be in a straight line.
2. While your weight is placed
on your forearm, your arm
should not be supporting your
weight. Your weight should
be held up by your core and
oblique muscles. Focus on
pulling strength from your
core in order to stay up for
stated number of seconds.

opposite side.
• Exhale forcibly as you lift
yourself up to a side plank
position.

WORKOUT GLOSSARY
SIDE PLANK DIP
STARTING POSITION
Lay on your right side and place
your arm right under your
shoulder to get ready to lift your
body up.
1. Lift your body straight up

from the ground, holding
yourself up with your forearm
on the ground. Your body
should be in a straight line.
2. While your weight is placed
on your forearm, your arm
should not be supporting your
weight. Your weight should
be held up by your core and
oblique muscles. Focus on
pulling strength from your
core in order to stay up for
stated number of seconds.
3. Begin to dip your body down,
and stop right before your
right hip touches the ground.

opposite side.
• Exhale forcibly as you lift
yourself back up to a side
plank position. Use your
oblique and abdominal
muscles to help pull you back
up.

WORKOUT GLOSSARY
DUMBBELL
SIDE SQUAT
STARTING POSITION
shoulder width apart, arms bent
and holding dumbbells at your
chest at shoulder height.
1. Begin by squatting to the right

side, supporting your weight
on your right leg. Squat back
as though you are sitting in a
chair. Keep your chest out and
back straight.
2. Stand up by pushing through
the heel of your right foot.

opposite side.
up from the side squat
position.
• Note: There is also an exercise
in the training guide where
you perform this same
movement, but you hold the
side squat position for stated
number of seconds before you
stand up.

WORKOUT GLOSSARY
BARBELL
SIDE SQUAT
STARTING POSITION
than shoulder width apart with a
barbell resting at the base of your
neck, barbell supported by your
hands, or you can have the barbell
in a front squat position.

the bar is evenly placed, and your
hands are evenly placed on each
side of the bar as well.

back straight.

opposite side.
position.

WORKOUT GLOSSARY
SIDE TO SIDE JUMP SQUAT
+ PUSH-UP
STARTING POSITION
Squat position.
1. Begin by squatting down and

jumping up and to the side,
and landing in a squat. Repeat
for stated number of side to
side squat jumps.
2. Then, immediately jump
down into a push-up position
and repeat for stated number
of push-ups.

repetitions.
exhale forcibly as you perform
each squat jump and each
push-up.

WORKOUT GLOSSARY
DUMBBELL
SIT-UP
STARTING POSITION
Lay flat on the ground, holding a
dumbbell at your chest and knees
bent at a 90 degree angle.
1. Raise your torso straight up,

holding the dumbbell at your
chest. Be sure not to support
the weight of the dumbbell
with your hands. Your hands
should only be keeping it in
place and your torso should
be supporting the weight of
the dumbbell.
starting position.

repetitions.
• This is very similar to the
weighted crunch. The
difference is that in the chest
sit-up, the weight is resting on
your chest. In the weighted
crunch, you are holding the
weight in your hands.

WORKOUT GLOSSARY
DUMBBELL
SKY CRUNCH
STARTING POSITION
1. Raise the dumbbell straight

up in the air using only your
ab muscles.
2. Pause for a brief second to
contract your abs at the peak
of this movement, then slowly

repetitions.
the dumbbell up.

WORKOUT GLOSSARY
BARBELL
SKY CRUNCH
STARTING POSITION

of the bar
1. Raise the dumbbell straight

up in the air using only your
ab muscles.
2. Pause for a brief second to
contract your abs at the peak
of this movement, then slowly

repetitions.
the dumbbell up.

WORKOUT GLOSSARY
SNAP JUMP
STARTING POSITION
High plank.
1. From a high plank, jump

your feet up towards your
chest.
2. Land softly, then immediately
jump your legs back out to a
high plank position.
repetitions.
manner throughout.
• These are good for practicing
burpees if you have trouble
jumping back and forth from
the high plank position.

WORKOUT GLOSSARY
SNAP SQUAT
STARTING POSITION
High plank.
1. From a high plank, jump

your feet up towards your
chest.
2. Land in a squat position, then
immediately jump back down
to a snap jump position, then
jump your legs back out to a
high plank position.
repetitions.
manner throughout.
• These are good for practicing
burpees if you have trouble
jumping back and forth from
the high plank position.

WORKOUT GLOSSARY
SPEED SKATER LUNGE
STARTING POSITION
Bring your right leg back behind
you with your toe pointed. Your
weight should not be on your
back toe, but it should barely be
touching the ground. Your front
knee should be slightly bent and
your right arm over your front
knee, and your left arm back.
1. Begin by jumping and

switching the position of your
feet so your right leg is now
behind you and your front
knee is slightly bent. Switch
the position of your arms
simultaneously as well.
2. Continue this movement as
quickly as you can and repeat
for the stated number of
repetitions.
manner throughout.
• Keep your chest up and back
straight. Don’t let your front
knee pass your toes.

WORKOUT GLOSSARY
SPIDERMAN PUSH-UP
STARTING POSITION
High plank
1. These are similar to regular

mountain climbers but
instead of bringing your knees
straight up to your chest,
bring them to your shoulder
on the outside.
2. For example, bring your
right knee out to your right
shoulder, then return to a
high plank position. Repeat
on the left side.
3. These are not to be done
as fast as regular mountain
climbers, but still keep up the
pace.

repetitions.
• Each time you bring your
knee up to your shoulder,
squeeze your abs!

WORKOUT GLOSSARY
BARBELL
SQUAT
STARTING POSITION
shoulder width apart, and a barbell
placed at the base of your neck,
hands supporting the barbell.

shoulders, and your hands are
as well.

though you are sitting in a chair.
2. Keep your chest up so your back
does not curl over, then push up
through your heels as you stand.
Squeeze your glutes at the peak.

from the side squat position.

WORKOUT GLOSSARY
BARBELL
SQUAT + HOLD
STARTING POSITION
than shoulder width apart, and
a barbell placed at the base of
your neck, hands supporting the
barbell.

evenly placed on each side of the
bar as well.

back straight.
3. Repeat on the opposite side,
then repeat for stated number
of repetitions.

repetitions.
position.

WORKOUT GLOSSARY
DUMBBELL
SQUAT + PIVOT LUNGE
STARTING POSITION
shoulder width apart.
1. Begin by performing a squat,

then immediately pivot to
the left. You will need to lift
your front foot to widen your
stance to do a proper lunge.
2. Pivot back to a squat position,
then pivot to the right to do a
right lunge.

repetitions.
manner throughout.

WORKOUT GLOSSARY
DUMBBELL
SQUAT + PRESS
STARTING POSITION
Squat with a dumbbell in each
hand at your shoulders.
1. From a squat position, put

your weight on your heels and
push yourself up to a standing
position.
2. As you stand from the squat,
push the dumbbells straight
up in the air and extend your
arms. The transition from
squat to press should be fluid.
Your palms should be facing
each other.
position.

repetitions.
from the squat and push the
dumbbells above your head.
• The difference between a
press and a shoulder press is
with a press, your palms are
facing each other, where as
with a shoulder press your
palms are facing away from
your body.

WORKOUT GLOSSARY
DUMBELL
SQUAT + PULSE
STARTING POSITION
Squat with a dumbbell in each
hand at your shoulders.
1. Begin pulsing the squat

position by slightly raising out
of a squat, but not completely.
2. After performing one pulse,
stand up by pushing through
your heels. Squeeze your
glutes at the top.

repetitions.
from the squat.

WORKOUT GLOSSARY
BARBELL
SQUAT + PULSE
STARTING POSITION
than shoulder width apart, and
a barbell placed at the base of
your neck, hands supporting
the barbell, or in front of your
shoulders in a front squat
position.

evenly placed on each side of the
bar as well.
1. Begin pulsing the squat

position by slightly raising out
of a squat, but not completely.
2. After performing one pulse,
stand up by pushing through
your heels. Squeeze your
glutes at the top.

repetitions.
from the squat.

WORKOUT GLOSSARY
SQUAT JUMP
STARTING POSITION
Squat
1. From a squat position, jump

straight up and use your
hands to propel you.
2. At the peak of the jump,
squeeze your glutes.
3. Land softly back in a squat
position.
• Repeat for the stated number

of repetitions.
up.

WORKOUT GLOSSARY
SQUAT JUMP + HOLD
STARTING POSITION
Squat

2. At the peak of the jump,
squeeze your glutes.
position and hold for stated
number of seconds.
• Repeat for the stated number

of repetitions.
up.

WORKOUT GLOSSARY
SQUAT JUMP + FEET KICK
+ PULSE
STARTING POSITION
Squat

2. At the peak of the jump, kick
your feet together.
position.
4. Pulse the squat position for
stated number of pulses.

repetitions.
up.

WORKOUT GLOSSARY
BARBELL
SQUAT STEP OUTS
STARTING POSITION
Stand with feet slightly wider than shoulder
width apart, and a barbell placed at the base
of your neck, hands supporting the barbell,
or in front of your shoulders in a front squat
position.
Hand placement on barbell: Place your

thumbs on the grooves right outside your
shoulders. Ensure the bar is evenly placed on
your shoulders, and your hands are evenly
placed on each side of the bar as well.
1. Begin by lowering yourself to a squat

position, then transfer your weight to your
left leg, and lightly tap your right foot out
to the side.
3. Maintain a lowered squat position
throughout, not standing between each
rep.
4. Keep your chest out and back straight
throughout.

• Exhale forcibly as you stand up from the
side squat position.
• This move looks similar to the Barbell
Side Squat, however the difference is that
with the Squat Step Outs, you maintain a
squat position and tap each leg to the side,
where as the Side squat involves standing
and lowering your body to the side.

WORKOUT GLOSSARY
DUMBBELL
SQUAT WALK
STARTING POSITION
shoulder width apart, arms bent
and holding dumbbells at your
chest at shoulder height.
1. Begin by squatting back like

you’re going to sit in a chair.
Then, begin by walking
forward, maintaining a squat
position.
2. Keep your chest out and back
straight throughout. Do not
stand in between reps unless
you need to turn around to
finish the rest of the reps.

repetitions.
position.

WORKOUT GLOSSARY
STRAIGHT ARM RUSSIAN
TWIST
STARTING POSITION
Start with your feet raised off the
ground and your hands together
above your head.
1. Drop your hands to your left

side while keeping your legs
off the ground.
2. Then bring your hands up and
over to the right side.

repetitions.
manner throughout.

WORKOUT GLOSSARY
BARBELL
STATIONARY LUNGES
STARTING POSITION
Start with your feet staggered
and a barbell resting at the base
of your neck, or on the front of
your shoulders in a front squat
position.

1. Begin by dropping your back

knee to get into a lowered
lunge position. Your front
knee should not be moving
forward, your back knee
should be dropping down.
2. Keep your back straight and
chest up.
3. Stand from the lowered lunge
by pushing through your front
heel. Maintain the staggered
position throughout, do not
stand and bring your feet
together.

repetitions.
manner throughout.

WORKOUT GLOSSARY
STEP-UPS ON LOW PLATFORM
STARTING POSITION
Stand with a platform in front of
you. The height of the platform
should be below the middle of
your shin.
1. Begin by stepping onto the

platform one foot at a time.
2. Then, immediately step down
one foot at a time.
repetitions.
manner throughout.
• Keep your chest throughout.
• You can put your hands on
your hips or in front of you,
which ever helps you balance
more.

WORKOUT GLOSSARY
DUMBBELL
STIFF-LEG DEADLIFT
STARTING POSITION
apart and dumbbells in front of
your hips.
1. Begin by bending at the waist

and pushing your hips back
towards the wall behind you.
Simultaneously lower the
dumbbells in front of your
shins. Be sure to sit back as
you bend over, this movement
is not about bending your
back over as much as it’s
about tilting your hips back.
your heels, hamstrings, and
peak.

repetitions.
from each the stiff leg deadlift.

WORKOUT GLOSSARY
BARBELL
STIFF-LEG DEADLIFT
STARTING POSITION
apart and hold a barbell in front
of you.


barbell in front of your shins.
Be sure to sit back as you
bend over, this movement is
not about bending your back
over as much as it’s about
tilting your hips back.
peak.

repetitions.
from each the stiff leg deadlift.

WORKOUT GLOSSARY
STIFF-LEG DEADLIFT
+ NARROW SQUAT
STARTING POSITION
apart and dumbbells in front of
your hips.

dumbbells in front of your
shins. Be sure to sit back as
you bend over, this movement
is not about bending your
back over as much as it’s
about tilting your hips back.
peak.
3. Bring the dumbbells up to
your shoulders and keep
a shoulder width stance.
Perform a narrow squat. As
you stand, push through your
heels.

repetitions.
from each the stiff leg deadlift
and the narrow squat.

WORKOUT GLOSSARY
DUMBBELL
SUMO SQUAT
STARTING POSITION
Stand with feet wider than
shoulder width apart and your
toes pointed slightly out. Hold
dumbbells at shoulder height.
1. As you lower your body by

bending your knees, squat
back as though you are sitting
back into a chair. This will
help to ensure your back stays
straight and your knees do
not pass your toes.
2. As you stand back up, push
through your heels.

repetitions.
• Exhale forcibly as you stand.

WORKOUT GLOSSARY
BARBELL
SUMO SQUAT
STARTING POSITION
Stand with feet wider than
shoulder width apart and your
toes pointed slightly out. Hold a
barbell at the base of your neck,
supported by your shoulders.

Wider than shoulder width apart,
placed evenly on each side of the
bar
1. As you lower your body by

bending your knees, squat
back as though you are sitting
back into a chair. This will
help to ensure your back stays
straight and your knees do
not pass your toes.
2. As you stand back up, push
through your heels.

repetitions.
• Exhale forcibly as you stand.

WORKOUT GLOSSARY
SWINGING SIDE PLANK DIP
STARTING POSITION
Plank
1. While maintaining a plank

position, begin by rotating
your torso to the left side,
then lifting your body back up
using your core strength.

repetitions.
manner throughout.

WORKOUT GLOSSARY
SWINGING SIT-UP
STARTING POSITION
Lay on the ground with arms
above your head and knees at a 90
degree angle.
1. Begin by swinging your arms

up above your head at full
force.
2. Once you are in a full sit-up
position, squeeze your core.

repetitions.
• Exhale forcibly as you swing
your body up.

WORKOUT GLOSSARY
DUMBBELLS
THREE WAY FOOT TAP
STARTING POSITION
dumbbells on each side of your
feet. Support your body with your
arms behind you.
1. Begin by raising your legs up

and over the dumbbell to the
right.
2. Return to the middle position.
3. Then raise your legs up and
over the dumbbell to the left.

repetitions.
manner throughout.

WORKOUT GLOSSARY
THREE WAY HIP THRUST
STARTING POSITION
Lay on the ground or on a
platform. You can have your
hands under your bottom or you
can hold onto a stable surface
above your head.

proceed to thrust your hips
2. Then rotate your torso to the
left
3. Then rotate your torso to the
right.

repetitions.
• Exhale forcibly as you thrust
upwards
• Be sure you don’t let your legs
fall over your head. Thrust
them straight upwards.

WORKOUT GLOSSARY
DUMBBELLS
THREE-WAY LIFT
STARTING POSITION
apart, dumbbells in each hand
resting at your sides.
1. Begin by performing a
bicep curl by bringing the
dumbbells to shoulders level.
Contract your biceps at the
peak.
perform a lateral raise by
raising your arms up at a 90
degree angle until they are
parallel to the ground.
starting position, then push
the dumbbells up above your
head. Your wrists should be
facing each other. Contract
your core and shoulder
muscles at the peak of the
movement.

repetitions.
the movement.

WORKOUT GLOSSARY
THREE-WAY SQUAT
STARTING POSITION
Standing with feet wider than
shoulder width apart and toes
pointed slightly outward.
1. First, perform a sumo squat

for stated number of reps.
2. Stand, then perform a regular
squat for stated number of
reps.
3. Stand, then perform a
narrow squat with your feet
completely together, for stated
number of reps.
• Exhale each time you stand

from a squat. Push through
your heels.

WORKOUT GLOSSARY
DUMBBELLS
THREE-WAY SQUAT
STARTING POSITION

reps.
number of reps.

your heels.

WORKOUT GLOSSARY
BARBELL
THREE-WAY SQUAT
STARTING POSITION


reps.
number of reps.

your heels.

WORKOUT GLOSSARY
DUMBBELL
TOE REACH
STARTING POSITION
Lay on the ground holding
a dumbbell above your head
and your legs straight up,
perpendicular to the floor.

straight up, swinging the
dumbbell over your head to
meet with your feet.
starting position. Try to bend
your knees as little as possible.

repetitions.

WORKOUT GLOSSARY
BARBELL
TOE REACH
STARTING POSITION
Lay on the ground holding a
barbell at your chest and your legs
straight up, perpendicular to the
floor.

of the bar

straight up, pushing the
barbell up to meet with your
feet.
starting position. Try to bend
your knees as little as possible.

repetitions.

WORKOUT GLOSSARY
TOUCHDOWN SQUAT JUMP
STARTING POSITION
Squat position
1. From a lowered squat

position, have your left arm
tucked into your chest and
the right arm touching the
ground.
2. Jump straight into the air with
your right arm reaching up as
high as you can. Throw your
left arm back for momentum.
repetitions.
• Exhale each time you jump

up.
• Keep your back straight
throughout. When you squat
down, don’t let your knees
pass your toes.

WORKOUT GLOSSARY
TRICEP DIP
STARTING POSITION
Put your hands on a platform
behind you and extend your feet
out in front of you. Your back
should be positioned a few inches
away from the bench to make
room for when you dip down.
1. Begin lowering your body

until your upper arms form
a 90 degree angle. Keep your
chest out and back straight.
2. Return back up to the starting
position by pushing with your
arms and tricep muscles.
Keep your chest out.

repetitions.
• Exhale each time you push
yourself up.

WORKOUT GLOSSARY
V-SIT FLUTTER KICK
STARTING POSITION
Lay on the ground and raise your
feet off the ground. Support your
body on your forearms behind
you.
1. Begin by raising your left leg

and then immediately switch
with your right leg.
2. Alternate throughout.

repetitions.
manner throughout.

WORKOUT GLOSSARY
BARBELL
V-UP
STARTING POSITION
Lay on the ground and raise your
feet off the ground. Support your
body on your forearms behind
you.

of the bar
1. Begin by raising your left leg

and then immediately switch
with your right leg.
2. Alternate throughout.

repetitions.
manner throughout.

WORKOUT GLOSSARY
WALKDOWN
STARTING POSITION
Stand with feet together and arms
relaxed at your sides.
1. Begin by bending at your

waist and keeping your knees
as straight as possible.
2. Proceed to walk out on your
hands until you are in a high
plank.
3. Walk back up by pushing off
with your hands. Keep your
knees as straight as possible
abdominal muscles to help
push you back up.

repetitions.
manner throughout.

WORKOUT GLOSSARY
BARBELL
WALKING LUNGE
STARTING POSITION
shoulders.
Hand placement on barbell: You can

place your hands under the barbell,
to the floor and your fingers will be
alternative is to cross your arms on top
of the barbell and support it with each
hand holding the top of the barbell.
Whichever you choose, ensure the
barbell is evenly placed on both sides.
1. Begin by stepping forward into a

lunge position and dropping your
back knee. Be sure your stance is
wide enough so your front knee
does not pass your front toe, but
not too wide to where you cannot
engage your glute muscles.
2. Stand from the lunge and continue
walking forward into another lunge.

repetitions.
from the lunge.

WORKOUT GLOSSARY
WINDSHIELD LEG RAISE
STARTING POSITION
Lean back to where your arms are
supporting your upper body, feet
stretched out in front of you.
1. Raise your legs and lower

them to the left. Keep your
knees straight and feet
together throughout. This will
require you to twist your torso
a bit so keep your core tight.
2. Bring your legs straight up
and then over to the right.

repetitions, alternating sides
throughout.
manner throughout.

FIT BODY GUIDE LIFTING ROUND 2.1 (Weeks 13-24) PDF

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ROUND 2.

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Artwork Illustrations Copyright © 2017 by Shutterstock

Book Design and Production by Stefan Andersun

Photography by Jalisa Marie and Luca Esposito

Written by Anna Victoria, NASM Certified Personal Trainer

Copyright © 2017 Paramount Lifestyle, LLC. All rights reserved.

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Welcome to the Fit Body

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As most of you know, I came from a background of eating exclusively

In the beginning, I was truly baffled as to why a young 20-something

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FBG ROUND 2.1

MONDAY THURSDAY SATURDAY TYPES OF CARDIO

LEGS BACK TOTAL

CARDIO + WEEKS 13 - 16 WEEKS 17 - 20 WEEKS 21 - 24 Medium Intensity Steady State

CARDIO + WEEKS 13 - 16 WEEKS 17 - 20 WEEKS 21 - 24

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FBG ROUND 2.1

MODERATE INTENSITY STRENGTH

CARDIOVASCULAR TRAINING REST

MON TUE WED THU FRI SAT SUN

STRENGTH CARDIO STRENGTH CARDIO STRENGTH

MODERATE AB MODERATE AB MODERATE

STRETCH STRETCH STRETCH STRETCH STRETCH STRETCH STRETCH

FOAM FOAM FOAM FOAM FOAM FOAM FOAM

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FBG ROUND 2.1

SCHEDULE OPTION Never do two strength days

CARDIO + WEEKS 13 - 16 WEEKS 17 - 20 WEEKS 21 - 24

ABS the next day, you’re preventing

CARDIO + WEEKS 13 - 16 WEEKS 17 - 20 WEEKS 21 - 24 your body’s ability to repair.

Try to avoid resting two days in

RES T DAY a row. While resting two days in

RES T DAY days are simply better spread

CARDIO + WEEKS 13 - 16 WEEKS 17 - 20 WEEKS 21 - 24

ABS HIIT MISS SPRINTS Try to avoid doing cardio two

CARDIO + WEEKS 13 - 16 WEEKS 17 - 20 WEEKS 21 - 24

as active rest days as well while

RES T DAY training day.

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FBG ROUND 2.1

REST primary muscle group, and this

REST perform a squat, if you stand

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FBG ROUND 2.1

BURNOUT SETS Warm-Up

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Each stage of FBG 2.1 is composed of four weeks of strength

STAGE 6 a few reps, and be sure

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FBG 2.1 CARDIO

WEEKS 13-14 WEEKS 15-16 This is calculated by

TUESDAY: SPRINTS, FRIDAY: HIIT

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TYPES OF CARDIO YOUR CALCULATIONS

Your target heart rate

LISS: 98 - 127 bpm for LISS will be between

HEART RATE RANGE