BBR 6 Week Build A Booty Challenge PDF

BBR BUILD A BOOTY IN 6 WEEKS
Please purchase a set of ankle weights; I purchase mine from Kmart for about $8, and a
booty band. You will need both of these for your “action exercises” and phase two of
your program. I also recommend that you download an interval timer for your phone
for your hiit days and booty activation sessions. I use “SIT”, it is free and easy to use!!
Please read the BOOTY ACTIVATION page and implement this before EVERY.
SINGLE. WORK OUT. This will make a BIG difference to your results!!
Remember how important it is to focus on your technique and time under tension!
Always think about the muscle you are working and squeeze at the peak of the movement!
Do not rush things! I want you to always challenge yourself in your weight selection! You should be
struggling to get your last few reps out!
To achieve the best results from this program, you have to commit to it 100%!
Make the commitment to complete the entire program and give it your all!
You owe it to yourself! I promise it will be worth it and the results will be amazing.
IF IT DOESN’T CHALLENGE YOU, IT WON’T CHANGE YOU. Girls LETS DO THIS!
We would LOVE to follow your journey so please tag us on Instagram and Facebook
#bodiesbyrachel #bootiesbyrachel @racheldillonwbffpro @bodiesbyrachel
We are here to support and guide you through this challenge! Any questions email us at
booty@bodiesbyrachel.com.au
If there are any exercises or terms you are unaware of this exercise index has
everything you need! You have three options
1. Head to the private Instagram Group BBRBUILDABOOTY We have video demos of all the
exercises in here
2. Go to http://www.bodybuilding.com/exercises/list/index/selected/a
3. YouTube/ Google them!

Reference Table
Set (A1, A2 These numbers and letters represent which exercises go together. For example, A1 is to be tri-setted with A2 and
etc.) A3. B1 is to be super-setted with B2 etc.
Sets How many times you are to complete the exercises. For example, A1, A2 and A3 are to be completed 4 times
through.
Reps The amount of times you do the specific exercise. For example, you are asked to do 15 squats and 20 Romanian
Deadlifts.
Tempo Tempo is the speed of the movement. For example, for Squats it reads 3030 you are to count 3 seconds down and
then 3 seconds up. DB Laying Hamstring Curls is 2010 being 2 seconds down and 1 second up. The first number
is always the muscle lengthening and then second number is the muscle shortening or contracting. If there is a
sequence like this 2220 it means two seconds down, two second pause at the bottom of the movement, two
seconds up, no break at the top of the movement. 1111 for example would mean 1 second down, 1 second pause at
the bottom, one second up and one second contraction at the top of the movement (eg squeeze at the top of your
squat)
Comments Tips to remember when performing the exercise
BB Barbell
DB Dumbbell
KB Kettlebell
EB Exercise Ball
DS Drop Set (Start with a heavy weight, do as many reps as you can and then go lighter repeat again and then go
lighter again and repeat.

Fasted Cardio, HIIT and Rest Days

What is Fasted Cardio?
Fasted cardio is cardio that is completed in a fasted state i.e after waking up in the morning
after fasting (sleeping), you would get up and go and do a walk etc without consuming any
food. FC is utilized for fat burning, research shows that by doing your cardio in a fasted state
upon waking, you can burn up to 20% more fat than if you had consumed a meal.
Research shows that exercising in a fasted state increases both lipolysis and fat oxidation
rates.
Lipolysis is the breaking down of fat cells for energy. Fat oxidation is the burning of this
energy by cells. Research also shows that the blood flow in the abdominal region is increased
when you’re in a fasted state, which is helpful because one of the key problems with the
“stubborn fat” is reduced blood flow.
Options of Fasted Cardio (LISS)
• Stairs or stepper
• Elliptical
• Incline treadmill walk
• Walk out side in nature
• Bike
NOTE: If you are under 20% body fat do steady state cardio (40mins) if you are over
20% BF do 20-30mins of fasted HIIT Training.
HIIT Cardio
High Intensity Interval Training. This type of training elevated your heart rate quickly and
then keeps your heart rate up and burns more fat in less time. HIIT increases the body’s need
for oxygen during the training and thus creates an oxygen shortage, causing your body to ask
for more during you recovery. This after burn effect is referred to as Excess Post-Exercise
Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat
and calories than regular training does.
Options for HIIT Cardio: 30 seconds on 30 seconds off
• Bike Sprints
• Skipping Intervals
• Stepper Sprints or speed intervals
• Treadmill sprints
• Elliptical Sprints
• Plyometric circuits (box jumps, jumping lunges, push up etc)

Rest Days
Resistance training breaks down body tissues and muscles, causing microscopic tears. Rest
days give your muscles, nerves, bones and connective tissues time to recover and rebuild.
When you implement excessive amounts of exercise without having a proper rest day and if
you don’t have adequate time for recovery you may experience decreased performance,
fatigue, altered hormonal states, poor sleeping patterns and a lowered immune system.
The rejuvenation process is so important. This requires adequate amounts water (2.5- 3L if
you are doing my guide), proper nutrition, good quality sleep (8 hours), ample amounts of
micronutrients (vitamins and minerals) and recovery supplements. These things allow your
body to rebuild its tissues letting them grow back stronger.
Your rest day and type of rest will depend on how advanced you are and your intensity of
training. If you’re just now starting out in the fitness world, your rest day should probably be
a real rest day in which case you do not do any activity at all. A more experienced person
may choose an “active rest day”. This is where you won’t lift any weight or do anything
intense such as HIIT but you may do an activity like yoga or do some LISS cardio.

Glute Activation
Out of all the muscles we have the area that I get asked about most frequently is, of course,
the glutes. We all want to know what exercises to train to optimize development and which
protocols we should be implementing to ensure we are growing the all mighty peach.
Whilst the exercises used in your work out are important, it is imperative that we understand
the fundamental points for growing and shaping the glutes; MIND MUSCLE
CONNECTION AND GLUTE ACTIVATION.
The sad fact is that the reason most people cannot develop their glutes is because they cannot
activate or “fire” their glutes correctly during their training sessions. What this means is that
instead of your glutes doing the work, other parts of your legs are compensating; leading to
growth in the other areas, such as the hamstring and the quadriceps with the booty falling
completely short.
The first reason and also the most common cause that people suffer from underactive glutes
(AKA “glute amnesia”) is largely due to their sedentary lifestyle. “What do you mean
sedentary? I train every day”, you may be thinking. Yes, but what are you doing for the rest
of the day? If you spend the majority of your day sitting down, working a desk job etc. then
you are not using your glutes. It is as simple as that. Unfortunately, our glutes do not activate
much during the course of out day thus, the muscle tends to shut down and atrophy quite
quickly.
This is why it is SO important to use techniques to “wake up” your glutes before training to
have them working correctly during your training sessions.
The second reason ties in to the first one. If we are over compensating with other muscles in
our lower body workouts then we are more likely to experience injury or deterioration of
those muscles. If your glutes are being underutilized, you may be using other muscles or
tendons to do the work, such as your lower back for example or putting more strain on the
muscles around the knees because you consistently dominate with your quads. By having
stronger glutes it will help to prevent and reduce injury to these other regions by elevating
their load.
At BBR we know that in order to increase muscle growth, it is first necessary to know how to
activate the body part during all movements and exercises.
In simple terms, glute activation means to simply wake up the glutes. It is the connection
between brain and muscle (mind muscle connection) that tells your glutes to get ready to
work! Glute activation should be done before your workout; however, you can also use them
during your work out as part of your super set to keep your glutes awake.
Being successful at anything in life begins with intent. If you want to have better use of your
glutes you need to train your brain and muscles to do so. I have had so many girls say to me
“I cannot feel it in my glutes”, and I always say, “what are you focusing on” and are you
“squeezing”?
Whilst training it is so important to have your mind focus specifically on the muscle you want
to grow – direct ALL of your attention to feeling the movement in your glute for
example. If you cant, shift your stance slightly, align your hips etc. until you can feel what
your doing. Also SQUEEZE, follow through with the movement – take it slow AND DO
NOT RUSH. Over time, persistency will pay off and eventually your body will become
better at naturally activating your glutes without you having to try so much.
Here are my top 4 activation “go to’s”:
• Banded hip thrusts
• Ankle weight kick ups and pulses
• Frog kicks – SQUEEZE

• Low banded squat side steps

As you can see my favorite ways to activate my glutes involve little to no weight. Why the
lack of weight? When we use weight we concentrate on the lift and the load not the muscle or
the squeeze… this is all about activating the booty. CONCENTRATE ONLY ON THIS
HERE!
Activation Circuits.
Pick one (or mix them up and create your own) and do before EACH workout!
40 seconds on, 10 seconds off, 4x through each circuit.
1. Banded abductors
2. Banded kick backs
3. Banded sumo squat pulses
4. Banded squat side steps
1. Ankle weight kick ups

2. Ankle weight frog kicks
3. Ankle weight hip thrusts
4. Ankle weight single leg lifts
1. Banded clams
2. Banded thrusts
3. Banded hyper extensions
4. Banded lying side leg raises

Phase One: Weeks 1 - 3
Week 1 Breakdown
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Glutes and Full Body Legs Fasted Glutes and Full Body Rest Day
Hamstrings HIIT & Cardio Quads HIIT &
Core Core
Monday Glutes and Hamstrings

Move quickly between exercises in supersets (A1, A2 etc.) and have no longer than 60 seconds’
rest between sets.
Set Sets Reps/Time Exercise Tempo Comments
A1 4 10 Reps (10 BB Squat Hold 2020 Begin with the barbell supported on top of the
seconds traps. The chest should be up and the head
facing forward. Adopt a hip-width stance with
hold for the feet turned out as needed. Descend by
each rep) flexing the knees, refraining from moving the
hips back as much as possible. This requires that
the knees travel forward. Ensure that they stay
align with the feet. The goal is to keep the torso
as upright as possible. Continue all the way
down, keeping the weight on the front of the
heel. Once you reach the bottom, hold for 10
seconds. At the moment, the upper legs contact
the lower legs reverse the motion, driving the
weight upward.
A2 4 15 BB Good Mornings 3020 Stand tall with your feet shoulder-width apart.
Place the BB on your back, keeping a tight core
and upright torso. Bend forward at the hips,
lower your torso until you feel a stretch in the
hamstrings or until your back is almost parallel
with the ground. Squeeze with your glutes as
you contract back up to the starting position.
B1 4 15 Glute Hip 2030 Begin by adjusting the equipment to fit your
Extensions body. Place your feet against the footplate in
between the rollers as you lie facedown. Your
knees should be just behind the pad. Start from
the bottom of the movement. Keep your back
arched as you begin the movement by flexing
the knees. Drive your toes into the foot plate as
you do so. Keep your upper body straight, and
continue until your body is upright. Return to
the starting position, keeping your descent under
control.
B2 4 12 Reverse Hack 2020 Stand into the hack squat back to front. Face
Romanian Deadlifts should be facing the pad, resting your forehead
on the pad. The hack should be resting on your
shoulders, and your knees slightly bent. This
will be your starting position. Lower by moving
your butt back as far as you can. Keep your head
looking forward, and your shoulders back. Done
correctly, you should reach the maximum range
of your hamstring flexibility just below the
knee. Any further movement will be
compensation and should be avoided for this
movement.

C1 4 8 Single Leg Hack 2020 Place the back of your torso against the back
Squats (each leg) pad of the machine and hook your shoulders
under the shoulder pads provided. Position your
one leg in the platform using a shoulder width
medium stance with the toes slightly pointed
out, with the other straight out in front. Now
straighten your leg without locking the knees.
Begin to slowly lower the unit by bending the
knee as you maintain a straight posture with the
head. Begin to raise the unit by pushing the
floor with mainly with the heel of your foot as
you straighten the leg again and go back to the
starting position. If you need to use the resting
leg to spot you (let it slightly push up to help
you get all the way up).
C2 4 12 Cable Kickbacks 3020 Hook a leather ankle cuff to a low cable pulley
(Each leg) and then attach the cuff to your ankle. Face the
weight stack from a distance of about two feet,
grasping the steel frame for support. While
keeping your knees and hips bent slightly and
your abs tight, contract your glutes to slowly
"kick" the working leg out directly behind you,
at full extension, squeeze your glutes for a
second in order to achieve a peak contraction.
Now slowly bring your working leg back down
to the starting position.
Tuesday Full Body HIIT & Saturday Full Body HIIT

30 seconds on each exercise.
10 seconds’ transition time to next exercise.
Repeat 4 rounds.
60 seconds’ rest in between rounds.
Set Reps/Time Exercise Comments

A1 30 seconds Treadmill Sprint Stand on either side of the treadmill. Place speed to desired
rate (this should be HARD… you shouldn’t be able to want
to talk). Hold on to the rails and as you are read push down
lifting your self off the sides and place your self on the
treadmill matt as you begin running. Sprint as fast as you
can. When you want to stop place your hands back off the
rails to pick your self off.
A2 30 seconds Push Ups Lie on the floor face down and place your hands about 36
inches apart while holding your torso up at arm’s length.
Next, lower yourself downward until your chest almost
touches the floor. Now press your upper body back up to the
starting position while squeezing your chest. After a brief
pause at the top contracted position, you can begin to lower
yourself downward again for as many repetitions as needed.
A3 30 seconds DB Bent Over Rows Holding a dumbbell in each hand with a pronated grip
(palms facing down), bend your knees slightly and bring
your torso forward, by bending at the waist, while keeping
the back straight until it is almost parallel to the floor. The
dumbbells should hang directly in front of you as your arms
hang perpendicular to the floor and your torso. Now, while
keeping the torso stationary, lift the dumbbells to you. Keep
the elbows close to the body and only use the forearms to
hold the weight. At the top contracted position, squeeze the
back muscles and hold for a brief pause. Then slowly lower
the dumbbells.
A4 30 seconds DB Shoulder Press While holding a dumbbell in each hand, stand up straight
and lock your core on. Now raise the dumbbells to shoulder
height. Make sure to rotate your wrists so that the palms of
your hands are facing forward. Now, push the dumbbells
upward until they touch at the top. Then, after a brief pause
at the top contracted position, slowly lower the weights back

down to the starting position.
A5 30 seconds KB Goblet Squats Stand holding a light kettlebell by the horns close to your
chest. This will be your starting position.
Squat down between your legs until your hamstrings are on
your calves. Keep your chest and head up and your back
straight. At the bottom position, pause and use your elbows
to push your knees out. Return to the starting position
A6 30 seconds DB Tricep Extensions Standing upright holding a dumbbell directly behind my
head. Your arms should be fully extended and form a 90-
degree angle from your torso and the floor. Your elbows
should be tucked in. Slowly lower the dumbbell until they
are near your ears. Be sure to keep your upper arms
stationary and your elbows tucked in.
A7 30 seconds BB Bicep Curls Stand up with your torso upright holding a barbell in a
neutral grip. The elbows should be close to the torso. Curl
the bar forward while contracting the biceps. Continue the
movement until your biceps is fully contracted and the
barbell is at shoulder level. Hold the contracted position for
a second as you squeeze the biceps. Only the forearms
should move.
A8 30 seconds Burpees Begin in a squat position with hands on the floor in front of
you. Kick your feet back, while simultaneously lowering
yourself into the bottom portion of a pushup. Your arms will
not be extended. Immediately return your feet to the squat
position, while simultaneously pushing "up" with your arms.
You will perform a pushup as you return your feet to the
squat position. Leap up as high as possible from the squat
position. Repeat, moving as fast as possible.
Core
Repeat 4 rounds.

A1 30 seconds Sit Ups Lie down on the floor and secure your feet. Your legs should be bent
at the knees. Place your hands behind or to the side of your head. You
will begin with your back on the ground. This will be your starting
position. Flex your hips and spine to raise your torso toward your
knees. At the top of the contraction your torso should be
perpendicular to the ground. Reverse the motion
A2 30 seconds Leg Raises Use a bench if there’s one available, if not lie on the floor. Letting
your legs hang off the edge will increase your range of motion. Place
your hands under your glutes with your palms facing down. Keep
your legs as straight as possible, and hold a dumbbell between your
feet if you want added resistance.
A3 30 seconds Bicycles Lie flat on the floor with your lower back pressed to the ground. For
this exercise, you will need to put your hands beside your head. Be
careful however to not strain with the neck as you perform it. Now
lift your shoulders into the crunch position.
Bring knees up to where they are perpendicular to the floor, with your
lower legs parallel to the floor. This will be your starting position.
Now simultaneously, slowly go through a cycle pedal motion kicking
forward with the right leg and bringing in the knee of the left leg.
Bring your right elbow close to your left knee by crunching to the
side, as you breathe out. Go back to the initial position as you breathe
in. Crunch to the opposite side as you cycle your legs and bring closer
your left elbow to your right knee and exhale.

A4 30 seconds Reverse Crunches Lie down on the floor with your legs fully extended and arms to the
side of your torso with the palms on the floor. Your arms should be
stationary for the entire exercise.
Move your legs up so that your thighs are perpendicular to the floor
and feet are together and parallel to the floor. This is the starting
position. While inhaling, move your legs towards the torso as you roll
your pelvis backwards and you raise your hips off the floor. At the
end of this movement your knees will be touching your chest. Hold
the contraction for a second and move your legs back to the starting
position while exhaling.
Wednesday Legs
rest between sets.
A1 4 15 KB Sumo Squats 2020 Hold a kettlebell at the base with both hands and
stand straight up. Move your legs so that they
are wider than shoulder width apart from each
other with your knees slightly bent. Your toes
should be facing out. Slowly bend the knees and
lower your legs until your thighs are parallel to
the floor. Press mainly with the heel of the foot
to bring the body back to the starting position.
A2 4 12 DB Step Ups (each 1020 Start by holding a dumbbell in each hand. Stand
leg) up straight and stand upright behind an elevated
platform. Place the right foot on the elevated
platform. Step on the platform by extending the
hip and the knee of your right leg. Use the heel
mainly to lift the rest of your body up and place
the foot of the left leg on the platform as well.
Step down with the left leg by flexing the hip
and knee of the right leg.
B1 4 20 Weighted Jumping 1010 Position a lightly loaded barbell across the back
Squats of your shoulders or hold a plate to your chest.
The weight should be light enough that it doesn't
slow you down significantly. Your feet should
be just outside of shoulder width with your head
and chest up. Using a countermovement, squat
partially down and immediately reverse your
direction to explode off, of the ground,
extending through your hips, knees, and ankles.
Maintain good posture throughout the jump. As
you return to the ground, absorb the impact
through your legs.
B2 4 15 DB Romanian 3020 Hold a pair of dumbbells at hip level with a
Deadlifts pronated (palms facing down) grip. Your
shoulders should be back, and your knees
slightly bent. This will be your starting position.
Lower the bar by moving your butt back as far
as you can. Keep the dumbbells close to your
body, your head looking forward, and your
shoulders back. Done correctly, you should
reach the maximum range of your hamstring
flexibility just below the knee. Any further
movement will be compensation and should be
avoided for this movement.
C1 4 12 Plate Crab Walks 1010 Holding a plate get in to the squat position with
(right and left) your hands on your hips and the theraband
around your calves. Keeping tension on the
band, crab walk sideways. Do not take big steps,
just slow controlled steps keeping tension on the
band at all times.
C2 4 12 DB Hip Thrusts 3020 Begin laying flat on the ground with the DB on
your hips. Using a pad on the bar can greatly
reduce the discomfort caused by this exercise.

Begin the movement by driving through your
feet, extending your hips vertically through the
bar. Your weight should be supported by your
shoulder blades and your feet. Keep legs wide
and do not let knees roll in.
Thursday Fasted Cardio

Friday Glutes and Quads
rest between sets.
A1 4 15 BB Narrow Squats 2020 Begin with the barbell supported on top of the
traps. The chest should be up and the head
facing forward. Adopt a narrow stance with the
feet turned out as needed. Descend by flexing
the knees, refraining from moving the hips back
as much as possible. This requires that the knees
travel forward. Ensure that they stay align with
the feet. The goal is to keep the torso as upright
as possible. Continue all the way down, keeping
the weight on the front of the heel. At the
moment, the upper legs contact the lower legs
reverse the motion, driving the weight upward.
A2 4 15 Pop Squats 3020 position your legs using a wider-than-shoulder-
width stance with the toes slightly pointed out
and knees slightly bent. Rest your hands on your
hips. Keep your neck neutral and maintain a
straight back. This will be your starting position.
Descend into a squat by pushing your hips and
butt backwards. Continue down until the upper
legs are at or just below parallel to the floor.
Inhale as you perform this portion of the
movement. Once you reach your bottom
position, begin to push through your heels to
ascend upwards.
Generate enough power to jump upwards. As
you jump upwards, bring both feet inward
towards one another so that you land with your
feet a few inches apart. Be sure to land on your
toes.
B1 4 24 DB Walking Lunges 2030 Begin standing with your feet about hip-width
apart and holding dumbbells in your hands
down by your side. Step forward with one leg,
flexing the knees to drop your hips. Descend
until your rear knee nearly touches the ground.
Your posture should remain upright, and your
front knee should be in line with your front foot.
Do not allow your front knee to go forward
beyond your toes as you come down, as this will
put undue stress on the knee joint. Drive through
the heel of your lead foot and extend both knees
to raise yourself back up. Step forward with
your rear foot, repeating the lunge on the
opposite leg.
B2 4 15 Leg Extension 2020 Seat yourself in the machine and adjust it so that
you are positioned properly. The pad should be
against the lower part of the shin but not in
contact with the ankle. Adjust the seat so that
the pivot point is in line with your knee. Select a
weight appropriate for your abilities.
Maintaining good posture, fully extend both
legs, pausing at the top of the motion. Return to
the starting position without letting the weight
stop, keeping tension on the muscle.

C1 4 20 Leg Press (Narrow 2020 Seat yourself on the machine, planting your feet
Stance) on the platform spaced shoulder width apart.
Ensure that you are pushing your knees out
always, not allowing them to cave in. Maintain
good spinal position with your head and chest
up. Lower the weight by flexing the hips and
knees, continuing as far as flexibility allows. Do
not allow your lumbar to take the load by
moving your pelvis. At the bottom of the
motion, pause briefly and return to the starting
position by extending at hips and knees.
C2 4 12 DB Side Lunges 3020 Assume an athletic standing position, with the
(each leg) knees and hips slightly bent, feet shoulder-width
apart, and the head and chest up. This will be
your starting position. Staying low, take a slow,
lateral step to the right. Keep your toes pointed
forward and stay low. Extend the left knee,
driving your weight to the right, flexing the knee
and hip into a side lunge. Maintain good posture
through the entire spine, keeping your head and
chest up. Pause at the bottom of the motion, and
then extend through the working leg to return to
a standing position, transitioning into a lunge to
the opposite side.
Sunday Rest Day

Week 2 Breakdown
Legs Fasted Glutes and Full Body Glutes and Rest Day Full Body
Cardio Quads HIIT & Core Hamstrings HIIT & Core
Monday Legs
rest between sets.
A1 4 15 BB Hip Thrusts 3020 Begin seated on the ground with a bench
directly behind you. Have a loaded barbell over
your legs. Using a fat bar or having a pad on the
bar can greatly reduce the discomfort caused by
this exercise. Roll the bar so that it is directly
above your hips, and lean back against the
bench so that your shoulder blades are near the
top of it. Begin the movement by driving
through your feet, extending your hips vertically
through the bar. Your weight should be
supported by your shoulder blades and your
feet.
A2 4 12 BB Split Squats 2020 Start by placing a barbell on your back. Stand
(each leg) about 2 to 3 feet in front of a flat bench with
your back facing the bench. Move one foot back
so that your toe is resting on the flat bench.
Your other foot should be stationary in front of
you. Keep your head up at all times as looking
down will get you off balance and also maintain
a straight back. Slowly lower your leg until your
thigh is parallel to the floor. At this point, your
knee should be over your toes. Your chest
should be directly above the middle of your
thigh. Leading with the chest and hips and
contracting the quadriceps, elevate your leg
back to the starting position as you exhale.
B1 4 12 Plate Side Leg 2010 Standing upright, you are placing a 5-10kg
Raises (standing) weight on the side of your thigh (outer thigh)
you are holding it lightly so majority of the
(each leg) weight is on your leg. You are then kicking out
to the side, repeat on both legs.
B2 4 15 BB Squats 3020 Begin with the barbell supported on top of the
(wide stance) traps. The chest should be up and the head
facing forward. Adopt a hip-width stance with
the feet turned out as needed. Descend by
flexing the knees, refraining from moving the
hips back as much as possible. This requires that
the knees travel forward. Ensure that they stay
align with the feet. The goal is to keep the torso
as upright as possible. Continue all the way
down, keeping the weight on the front of the
heel. At the moment, the upper legs contact the
lower legs reverse the motion, driving the
weight upward.
C1 4 15 KB Romanian 3020 Hold a kettlebell at hip level with a pronated
Deadlifts (palms facing down) grip. Your shoulders
should be back, and your knees slightly bent.
This will be your starting position. Lower the
kettlebell by moving your butt back as far as

you can. Keep the bar close to your body, your
head looking forward, and your shoulders back.
Done correctly, you should reach the maximum
range of your hamstring flexibility just below
the knee. Any further movement will be
compensation and should be avoided for this
movement.
C2 4 15 Hack Squats 3020 Place the back of your torso against the back
pad of the machine and hook your shoulders
under the shoulder pads provided. Position your
legs in the platform using a shoulder width
medium stance with the toes slightly pointed
out. Now straighten your legs without locking
the knees. Begin to slowly lower the unit by
bending the knees as you maintain a straight
posture with the head. Begin to raise the unit by
pushing the floor with mainly with the heel of
your foot as you straighten the legs again and go
back to the starting position.
Tuesday Fasted Cardio

Wednesday Glutes and Quads
rest between sets.
A1 4 15 Box Jumps 1010 Assume a relaxed stance facing the box or
platform approximately an arm's length away.
Arms should be down at the sides and legs
slightly bent. Using the arms to aid in the initial
burst, jump upward and forward, landing with
feet simultaneously on top of the box or
platform. Immediately drop or jump back down
to the original starting place; then repeat the
sequence.
A2 4 12 Cable Kick Backs 2020 Hook a leather ankle cuff to a low cable pulley
(each leg) and then attach the cuff to your ankle. Face the
weight stack from a distance of about two feet,
grasping the steel frame for support. While
keeping your knees and hips bent slightly and
your abs tight, contract your glutes to slowly
"kick" the working leg out directly behind you,
at full extension, squeeze your glutes for a
second in order to achieve a peak contraction.
Now slowly bring your working leg back down
B1 4 20 BB Hip Thrust 1010 Begin seated on the ground with a bench
Pulses (off the directly behind you. Have a loaded barbell over
your legs. Using a fat bar or having a pad on the
ground) bar can greatly reduce the discomfort caused by
this exercise. Roll the bar so that it is directly
above your hips, and lean back against the
bench so that your shoulder blades are near the
top of it. Begin the movement by driving
through your feet, extending your hips vertically
through the bar. Your weight should be
supported by your shoulder blades and your
feet. When you reach the top squeeze the glutes
and pulse.
B2 4 15 DB Thrusters 2020 Stand with your feet shoulder-width apart with
dumbbells above your shoulders. Squat down
keeping your back flat and your knees over your
toes. Push through your heels to return to
standing while pressing the dumbbells overhead
with arms fully extended. Return to starting
position and repeat.

C1 4 15 Frog Jumps 1010 Stand with your hands by your side and squat
down keeping your torso upright and your head
up. This will be your starting position. Jump
forward several feet, avoiding jumping
unnecessarily high. As your feet contact the
ground, absorb the impact through your legs,
and jump again.
C2 4 12 BB Curtsy Lunges 2020 Stand with your feet shoulder-width apart,
(each leg) placing a barbell on your back. You should be
looking straight forward, with your chest up and
shoulders back. Initiate the movement by
shifting your weight to your right foot, lifting
your left from the ground. While keeping, your
torso facing forward, place your left leg behind
your right, taking a wide, lateral step behind the
front leg. Descend into a lunge by bending your
knees, lowering your body straight down.
Continue until your front knee is at
approximately 90 degrees, and then drive
through the heel and extend the knee and hip.
As you come back up, return the back leg to the
starting position. Alternate the movement;
switch back and forth between both sides for the
desired number of repetitions.
Thursday Full Body HIIT and Core & Sunday Full Body HIIT and Core
Repeat 4 rounds.

A1 35 seconds Bike Sprint Place your feet in the straps provided. Start peadling and
adjujst the resistance to your desired about – when you
begind your sprint stand up and really crank down to pick
up intensity.
A2 35 seconds DB Jumping Jacks Holding light DB’s - Place a band above your ankles. Begin
in a relaxed stance with your feet shoulder width apart and
hold your arms close to the body. To initiate the move,
squat down halfway and explode back up as high as
possible. Fully extend your entire body, spreading your legs
and arms away from the body. As you land, bring your
limbs back in and absorb your impact through the legs.
A3 35 seconds Tricep Dips Place a bench behind your back. With the bench,
perpendicular to your body, and while looking away from it,
hold on to the bench on its edge with the hands fully
extended, separated at shoulder width. The legs will be
extended forward, bent at the waist and perpendicular to
your torso. Slowly lower your body as you inhale by
bending at the elbows until you lower yourself far enough to
where there is an angle slightly smaller than 90 degrees
between the upper arm and the forearm. Keep the elbows as
close as possible throughout the movement. Forearms
should always be pointing down.
A4 35 seconds Front Plate Raises While standing straight, hold a plate in both hands at the 3
and 9 o'clock positions. Your palms should be facing each
other and your arms should be extended and locked with a
slight bend at the elbows and the plate should be down near
your waist in front of you as far as you can go. Slowly raise
the plate a little above shoulder level. Hold the contraction
for a second. Make sure that you do not swing the weight or
bend at the elbows. Then slowly lower the plate back down

A5 35 seconds BB Squats Begin with the barbell supported on top of the traps. The
(wide stance) chest should be up and the head facing forward. Adopt a
hip-width stance with the feet turned out as needed.
Descend by flexing the knees, refraining from moving the
hips back as much as possible. This requires that the knees
travel forward. Ensure that they stay align with the feet. The
goal is to keep the torso as upright as possible. Continue all
the way down, keeping the weight on the front of the heel.
Now, the upper legs contact the lower legs reverse the
motion, driving the weight upward.
A6 35 seconds BB Bench Press Lie back on a flat bench. Using a medium width grip (a grip
that creates a 90-degree angle in the middle of the
movement between the forearms and the upper arms), lift
the bar from the rack and hold it straight over you with your
arms locked. From the starting position, breathe in and
begin coming down slowly until the bar touches your
middle chest. After a brief pause, push the bar back to the
starting position as you breathe out. Focus on pushing the
bar using your chest muscles. Lock your arms and squeeze
your chest in the contracted position at the top of the
motion, hold for a second and then start coming down
slowly again.
A7 35 seconds DB Bicep Curls Stand up straight with a dumbbell in each hand at arm's
length. Keep your elbows close to your torso and rotate the
palms of your hands until they are facing forward. Now,
keeping the upper arms stationary and curl the weights
while contracting your biceps. Continue to raise the weights
until your biceps are fully contracted and the dumbbells are
at shoulder level. Hold the contracted position for a brief
pause as you squeeze your biceps. Then slowly begin to
lower the dumbbells back to the starting position.
A8 35 seconds DB One Arm Row Choose a flat bench and place a dumbbell on each side of it.
Place the right leg on top of the end of the bench, bend your
torso forward from the waist until your upper body is
parallel to the floor, and place your right hand on the other
end of the bench for support.
Core
Repeat 4 rounds.

A1 35 seconds Toe Touches To begin, lie down on the floor or an exercise mat with your
back pressed against the floor. Your arms should be lying
across your sides with the palms facing down. Your legs
should be touching each other. Slowly elevate your legs up
in the air until they are almost perpendicular to the floor
with a slight bend at the knees. Your feet should be parallel
to the floor Move your arms so that they are fully extended
at a 45-degree angle from the floor. This is the starting
position. While keeping, your lower back pressed against
the floor, slowly lift your torso and use your hands to try
and touch your toes. Remember to exhale while perform
this part of the exercise. Slowly begin to lower your torso
and arms back down to the starting position while inhaling.
Remember to keep your arms straight out pointing towards
your toes.
A2 35 seconds Spiderman’s the starting position is identical to the push up. knee on the
ground or a fitness mat. place your hands shoulder width

apart on the floor. do not push the arms trough completely,
to preserve the joints. stretch out the legs backwards and
hold the hip u. pput the tiptoes hip width apart on the
ground. hold the head in extension to the spine. your body is
in a line from head to toe. lift one foot and pull the knee
towards the arm, the body remains as stable as possible.
afterwards, bring back the leg to the starting position. do the
next rep with the other side execute this alternatingly
A3 35 seconds Crunches Lie flat on your back with your feet flat on the ground, or
resting on a bench with your knees bent at a 90-degree
angle. If you are resting your feet on a bench, place them
three to four inches apart and point your toes inward so they
touch. Now place your hands lightly on either side of your
head keeping your elbows in. Tip: Don't lock your fingers
behind your head. While pushing the small of your back
down in the floor to better isolate your abdominal muscles,
begin to roll your shoulders off the floor. Continue to push
down as hard as you can with your lower back as you
contract your abdominals and exhale. Your shoulders
should come up off the floor only about four inches, and
your lower back should remain on the floor. At the top of
the movement, contract your abdominals hard and keep the
contraction for a second. After the one second contraction,
begin to come down slowly again to the starting position as
you inhale.
A4 35 seconds Plank Get into push up position on the floor. Now bend your
elbows 90 degrees and rest your weight on your forearms.
Your elbows should be directly beneath your shoulders, and
your body should form a straight line from your head to
your feet.
Friday Glutes and Hamstrings

rest between sets.
A1 4 15 Laying Hamstring 2020 Adjust the machine lever to fit your height and
Curl Machine lie face down on the leg curl machine with the
pad of the lever on the back of your legs (just a
few inches under the calves). Keeping the torso
flat on the bench, ensure your legs are fully
stretched and grab the side handles of the
machine. Position your toes straight (or you can
also use any of the other two stances described
on the foot positioning section). This will be
your starting position. Curl your legs up as far
as possible without lifting the upper legs from
the pad. Once you hit the fully contracted
position, hold it for a second. Bring the legs
back to the initial position.
A2 4 15 Glute Hip 3020 Begin by adjusting the equipment to fit your
Extensions body. Place your feet against the footplate in
between the rollers as you lie face down. Your
knees should be just behind the pad. Start from
the bottom of the movement. Keep your back
arched as you begin the movement by flexing
the knees. Drive your toes into the foot plate as
you do so. Keep your upper body straight, and
continue until your body is upright. Return to
the starting position, keeping your descent under
control.
B1 4 15 BB Elevated 3020 Place a small bench under your feet. Step up
Romanian Deadlifts onto the bench and hold a bar at hip level with a
pronated (palms facing down) grip. Your
shoulders should be back, and your knees

slightly bent. This will be your starting position.
Lower the bar by moving your butt back as far
as you can. Keep the bar close to your body,
your head looking forward, and your shoulders
back. Done correctly, you should reach the
maximum range of your hamstring flexibility
just below the knee. Any further movement will
be compensation and should be avoided for this
movement.
B2 4 20 KB Goblet Squat 1010 Stand holding a light kettlebell by the horns
Pulses close to your chest. This will be your starting
position.
Squat down between your legs until your
hamstrings are on your calves. Keep your chest
and head up and your back straight. At the
bottom position, pause and pulse and use your
elbows to push your knees out. Return to the
starting position
C1 4 15 BB Sumo Squats 3020 Hold a barbell at the base with both hands and
stand straight up. Move your legs so that they
are wider than shoulder width apart from each
other with your knees slightly bent. Your toes
should be facing out. Slowly bend the knees and
lower your legs until your thighs are parallel to
the floor. Press mainly with the heel of the foot
to bring the body back to the starting position.
C2 4 12 DB Laying 2020 Get someone to place the DB in your feet and
Hamstring Curls lie face down on a flat bench. Keeping the torso
flat on the bench, ensure your legs are fully
stretched and grab the side handles of the bench.
Curl your legs up as far as possible without
lifting the upper legs from the bench. Once you
hit the fully contracted position, hold it for a
second and then bring the legs back to the initial
position.

Week 3 Breakdown
Glutes and Full Body Legs Fasted Glutes and Full Body Rest Day
Hamstrings HIIT & Cardio Quads HIIT &
Core Core
Monday Glutes and Hamstrings

rest between sets.
A1 4 15 DB Romanian 1010 Hold a pair of dumbbells at hip level with a pronated (palms
Deadlifts facing down) grip. Your shoulders should be back, and your
knees slightly bent. This will be your starting position. Lower
(bottom half range) the bar by moving your butt back as far as you can. Keep the
dumbbells close to your body, your head looking forward, and
your shoulders back. Done correctly, you should reach the
maximum range of your hamstring flexibility just below the
knee. Any further movement will be compensation and should
be avoided for this movement. The aim of this exercise is to
not come all the way up, stay in the bottom half range like a
pulse and keep constant tension on the hamstrings.
A2 4 15 BB Split Squats 2020 Start by placing a barbell on your back. Stand about 2 to 3 feet
(each leg) in front of a flat bench with your back facing the bench. Move
one foot back so that your toe is resting on the flat bench. Your
other foot should be stationary in front of you. Keep your head
up at all times as looking down will get you off balance and
also maintain a straight back. Slowly lower your leg until your
thigh is parallel to the floor. At this point, your knee should be
over your toes. Your chest should be directly above the middle
of your thigh. Leading with the chest and hips and contracting
the quadriceps, elevate your leg back to the starting position as
you exhale.
B1 4 12, 10, 8, 6 Laying Hamstring 2020 Adjust the machine lever to fit your height and lie face down
Curl Machine on the leg curl machine with the pad of the lever on the back
of your legs (just a few inches under the calves). Keeping the
(Drop set) torso flat on the bench, ensure your legs are fully stretched and
grab the side handles of the machine. Position your toes
straight (or you can also use any of the other two stances
described on the foot positioning section). This will be your
starting position. Curl your legs up as far as possible without
lifting the upper legs from the pad. Once you hit the fully
contracted position, hold it for a second. Bring the legs back to
the initial position.
B2 4 15 Frog Kicks 3020 Lie facedown on a bench with your lower body hanging off
the back. Your hip bones should meet the exact end of the
bench so your lower body is hanging off the back. Grip the
bench and lift your legs off the floor. Bring your knees toward
your chest, then straighten them behind you, heels touching.
Inhale, return to the start and repeat.
C1 4 15 Smith Machine Kick 3020 Position your self on your hands and knees underneath the bar
Ups of the smith machine (it should be at the bottom of the holder
– not racked). Extend one leg back so that you raise the bar
(each leg) with your foot, and keep raising it until your leg reaches its
full extension. Squeeze. Control the bar back down. After your
reps – switch leg.
C2 4 15 Smith Machine 3020 Set the bar on the height that best matches your height. Step
Squats under the bar and place the back of your shoulders (slightly
below the neck) across it. Un-rack first pushing with your legs
and at the same time straightening your torso. Position your

legs using a shoulder width medium stance with the toes
slightly pointed out. Keep your head up at all times and also
maintain a straight back. Begin to slowly lower the bar by
bending the knees as you maintain a straight posture with the
head up.
Tuesday Full Body HIIT and Core & Saturday Full Body HIIT and Core
Repeat 4 rounds.

A1 40 seconds Shoulder Taps Start in a push-up position. Lift up one hand to touch your opposite shoulder
and return to the start position. Alternate arms.
A2 40 seconds DB Bicep Curl into Begin in a standing position with a dumbbell in each hand. Your arms should
Press be hanging at your sides with your palms facing forward. Look directly
ahead, keeping your chest up, with your feet shoulder-width apart. This will
be your starting position. Iinitiate the movement by flexing the elbows to curl
the weight. Do not use momentum or flex through the shoulder, instead use a
controlled motion. Execute the pressing movement by extending the arm,
flexing, and abducting the shoulder to rotate the arm as you press above your
head. Pause at the top of the motion before reversing the movement to return
to the starting position. Complete the desired number of repetitions before
switching to the opposite side.
A3 40 seconds DB Lateral Raises Stand up with your torso upright and a dumbbell on each hand being held at
arm’s length. The elbows should be close to the torso. The palms of the hands
should be facing your torso. Keeping your arms straight and the torso
stationary, lift the weights out to your sides until they are about shoulder
level height while exhaling. Keep the palms facing down.
A4 40 seconds Sled Push or Treadmill Stand on either side of the treadmill. Place speed to desired rate (this should
Sprint be HARD… you shouldn’t be able to want to talk). Hold on to the rails and
as you are read push down lifting your self off the sides and place your self
on the treadmill matt as you begin running. Sprint as fast as you can. When
you want to stop place your hands back off the rails to pick your self off.
A5 40 seconds BB Romanian Deadlifts Hold a bar at hip level with a pronated (palms facing down) grip. Your
shoulders should be back, and your knees slightly bent. This will be your
starting position. Lower the bar by moving your butt back as far as you can.
Keep the bar close to your body, your head looking forward, and your
shoulders back. Done correctly, you should reach the maximum range of your
hamstring flexibility just below the knee. Any further movement will be
compensation and should be avoided for this movement.
A6 40 seconds Rower Sprint Place feet in straps – change resistance to the hardest. Row as hard and as fast
as you can for the time
A7 40 seconds BB Bent Over Row Holding a barbell with a pronated grip (palms facing down), bend your knees
slightly and bring your torso forward, by bending at the waist, while keeping
the back straight until it is almost parallel to the floor. The barbell should
hang directly in front of you as your arms hang perpendicular to the floor and
your torso. Now, while keeping the torso stationary, lift the barbell to you.
Keep the elbows close to the body and only use the forearms to hold the
weight. At the top contracted position, squeeze the back muscles and hold for
a brief pause. Then inhale slowly lower the barbell.
A8 40 seconds Tricep Push up Lie on the floor face down and place your hands closer than shoulder width
for a close hand position. Make sure that you are holding your torso up at
arms' length. Lower yourself until your chest almost touches the floor as you
inhale. Using your triceps and some of your pectoral muscles, press your
upper body back up to the starting position and squeeze your chest. Breathe
out as you perform this step. After a second pause at the contracted position.
You can bend your knees and perform on you knees if need be.
Core

Repeat 4 rounds.

A1 40 seconds Cable Rope Crunches Kneel below a high pulley that contains a rope attachment.Grasp cable
rope attachment and lower the rope until your hands are placed next to
your face Flex your hips slightly and allow the weight to hyperextend
the lower back. This will be your starting position.With the hips
stationary, flex the waist as you contract the abs so that the elbows travel
towards the middle of the thighs. Exhale as you perform this portion of
the movement and hold the contraction for a second. Slowly return to the
starting position as you inhale.
A2 40 seconds Flutter Kicks Start by lying flat on your back on a mat with your arms by your sides
and your palms down, or if this is too hard, under your bum, Extend your
legs fully out with a slight bend in your knees. Lift your heels about 6
inches off the floor. Make small, rapid up and down scissor-like motions
with your legs. The key is to focus on having your midsection do all the
work and to keep your abs constantly contracted throughout the exercise.
A3 40 seconds V Sits Lie on your back with your arms overhead. Lift your arms, shoulders and
legs off the ground and hold this lifted position by contracting your
abdominals. Reach you arms straight toward your shins while
maintaining a strong spine
A4 40 seconds Russian Twists Lie down on the floor placing your feet either under something that will
not move or by having a partner hold them. Your legs should be bent at
the knees. Elevate your upper body so that it creates an imaginary V-
shape with your thighs. Your arms should be fully extended in front of
you perpendicular to your torso and with the hands clasped. This is the
starting position. Twist your torso to the right side until your arms are
parallel with the floor while breathing out. Hold the contraction for a
second and move back to the starting position while breathing out. Now
move to the opposite side performing the same techniques you applied to
the right side.
Wednesday Legs
rest between sets.
A1 4 20 Leg Press (Wide 3020 Seat yourself on the machine, planting your feet on the
Stance) platform spaced widely apart. Ensure that you are pushing
your knees out at all times, not allowing them to cave in.
Maintain good spinal position with your head and chest up.
Lower the weight by flexing the hips and knees, continuing as
far as flexibility allows. Do not allow your lumbar to take the
load by moving your pelvis. At the bottom of the motion,
pause briefly and return to the starting position by extending at
hips and knees.
A2 4 12 Cable Kickbacks 3010 Hook a leather ankle cuff to a low cable pulley and then attach
(Each leg) the cuff to your ankle. Face the weight stack from a distance of
about two feet, grasping the steel frame for support. While
keeping your knees and hips bent slightly and your abs tight,
contract your glutes to slowly "kick" the working leg out
directly behind you, at full extension, squeeze your glutes for a
second in order to achieve a peak contraction. Now slowly
bring your working leg back down to the starting position.
B1 4 15 Elevated KB Sumo 2020 Start by standing on two benches, one foot on each. Hold a
Squats barbell at the base with both hands and stand straight up. Move
your legs so that they are wider than shoulder width apart from
each other with your knees slightly bent. Your toes should be
facing out. Slowly bend the knees and lower your legs until
your thighs are parallel to the floor. Press mainly with the heel
of the foot to bring the body back to the starting position.
B2 4 20 DB Walking Lunges 2020 Begin standing with your feet about hip-width apart and
holding dumbbells in your hands down by your side. Step

forward with one leg, flexing the knees to drop your hips.
Descend until your rear knee nearly touches the ground. Your
posture should remain upright, and your front knee should be
in line with your front foot. Do not allow your front knee to go
forward beyond your toes as you come down, as this will put
undue stress on the knee joint. Drive through the heel of your
lead foot and extend both knees to raise yourself back up. Step
forward with your rear foot, repeating the lunge on the
opposite leg.
C1 4 15 DB Side Lunges 1010 Assume an athletic standing position, with the knees and hips
(each leg) slightly bent, feet shoulder-width apart, and the head and chest
up. This will be your starting position. Staying low, take a
slow, lateral step to the right. Keep your toes pointed forward
and stay low. Extend the left knee, driving your weight to the
right, flexing the knee and hip into a side lunge. Maintain good
posture through the entire spine, keeping your head and chest
up. Pause at the bottom of the motion, and then extend through
the working leg to return to a standing position, transitioning
into a lunge to the opposite side.
C2 4 60 seconds Bike Sprint Place your feet in the straps provided. Start pedaling and
adjust the resistance to your desired about – when you behind
your sprint stand up and really crank down to pick up
intensity.
Friday Glutes and Quads

rest between sets.
A1 4 12 DB Lunges 2020 Stand with your torso upright holding two dumbbells in your
(each leg) hands by your sides. This will be your starting position. Step
forward with your right leg around 2 feet or so from the foot
being left stationary behind and lower your upper body
down, while keeping the torso upright and maintaining
balance. Note: As in the other exercises, do not allow your
knee to go forward beyond your toes as you come down, as
this will put undue stress on the knee joint. Make sure that
you keep your front shin perpendicular to the ground. Using
mainly the heel of your foot, push up and go back to the
starting position. Repeat the movement for the recommended
amount of repetitions and then perform with the left leg.
A2 4 20 Leg Press (Narrow 3020 Seat yourself on the machine, planting your feet on the
Stance) platform spaced shoulder width apart. Ensure that you are
pushing your knees out at all times, not allowing them to
cave in. Maintain good spinal position with your head and
chest up. Lower the weight by flexing the hips and knees,
continuing as far as flexibility allows. Do not allow your
lumbar to take the load by moving your pelvis. At the
bottom of the motion, pause briefly and return to the starting
position by extending at hips and knees.
B1 4 12, 10, 8, 6 Leg Extension 2020 Seat yourself in the machine and adjust it so that you are
Machine positioned properly. The pad should be against the lower
part of the shin but not in contact with the ankle. Adjust the
(Drop set) seat so that the pivot point is in line with your knee. Select a
weight appropriate for your abilities. Maintaining good
posture, fully extend both legs, pausing at the top of the
motion. Return to the starting position without letting the
weight stop, keeping tension on the muscle.
B2 4 12 Weighted Jumping 1010 Start by holding a dumbbell in each hand. In a lunge
Lunges position, lunge down and as you come up jump and switch
legs so that you land in a lunge on the other side. Keep this
(each leg) motion smooth and controlled, getting nice and low and then
exploding up.
C1 4 15 BB Narrow Stance 3020 Begin with the barbell supported on top of the traps. The

Squats chest should be up and the head facing forward. Adopt a

narrow stance with the feet turned out as needed. Descend
by flexing the knees, refraining from moving the hips back
as much as possible. This requires that the knees travel
forward. Ensure that they stay align with the feet. The goal is
to keep the torso as upright as possible. Continue all the way
down, keeping the weight on the front of the heel. At the
moment, the upper legs contact the lower legs reverse the
motion, driving the weight upward.
C2 4 12, 10, 8, 6 BB Hip Thrusts 3020 Begin seated on the ground with a bench directly behind
you. Have a loaded barbell over your legs. Using a fat bar or
having a pad on the bar can greatly reduce the discomfort
caused by this exercise. Roll the bar so that it is directly
above your hips, and lean back against the bench so that
your shoulder blades are near the top of it. Begin the
movement by driving through your feet, extending your hips
vertically through the bar. Your weight should be supported
by your shoulder blades and your feet.
Sunday Rest Day

Phase Two: Weeks 4-6.

Here we will be removing a full body day and adding in another day focusing solely on your
glutes. You will need your band and ankle weights. During the second phase we are also
increasing your sessions IF you choose. You do not have to do the additional cardio session,
however if you want to accelerate your results add it in. If you don’t – simply just do the
“PM” workout. Fasted cardio/ HIIT options are at the beginning of this guide.
Week 4 Breakdown
AM: HIIT Legs Glutes and AM: Fasted Glutes and Rest Day AM: FC
Quads Cardio Hamstrings
PM: Glutes PM: Full
PM: HIIT Body HIIT &
Core
Monday Glutes
rest between sets.

A1 4 30, 25, 15, Hip Thrusts with a 2220 Begin seated on the ground with a bench directly behind
10 smith machine (or you. Have a loaded barbell over your legs. Using a fat bar
or having a pad on the bar can greatly reduce the
BB) discomfort caused by this exercise. Roll the bar so that it is
(drop set) directly above your hips, and lean back against the bench
so that your shoulder blades are near the top of it. Begin
the movement by driving through your feet, extending
your hips vertically through the bar. Your weight should
be supported by your shoulder blades and your feet.
B1 4 10 Smith Machine Kick 2120 Position your self on your hands and knees underneath the
Ups bar of the smith machine (it should be at the bottom of the
holder – not racked). Extend one leg back so that you raise
(each leg) the bar with your foot, and keep raising it until your leg
reaches its full extension. Squeeze. Control the bar back
down. After your reps – switch leg.
B2 4 20 Banded Abductors 1110 Place a resistance band loop around your legs, positioning
it just below the knees.
Start in a seated position with knees bent and feet about
shoulder width apart, arms crossed over your chest (or
hands on your hips if you want to palpate the muscles).
Maintain a neutral spine. Using the upper glutes, push your
knees outwards against the band.
Hold for a moment in the abducted position, before
returning to the start position. This is one rep.
C1 4 10 - 15 Reverse Hyper 2320 Begin by adjusting the equipment to fit your body. Place
Extensions your feet against the footplate in between the rollers as you
lie facedown. Your knees should be just behind the pad.
Start from the bottom of the movement. Keep your back
arched as you begin the movement by flexing the knees.
Drive your toes into the foot plate as you do so. Keep your
upper body straight, and continue until your body is
upright. Return to the starting position, keeping your
descent under control.
C2 4 20 DB Elevated Hip 2220 Lie face up on the floor with your knees bent and your feet
Thrusts on a bench or box. Your bum should be as close to the box
or bench as possible and your heels close. Place a BB or

DB on your lap and raise your hips until your body forms
a straight line from your shoulders to your knees, then
slowly lower to the starting position
D1 4 12 Single Leg Glute 3020 Lay on the floor with your feet flat and knees bent. Raise
Bridge one leg off, of the ground, pulling the knee to your chest.
This will be your starting position. Execute the movement
(each leg) by driving through the heel, extending your hip upward
and raising your glutes off of the ground. Extend as far as
possible, pause, and then return to the starting position.
D2 4 12 DB Sumo Squats 1 ¼ 2222 Hold a DB with both hands close to your chest and stand
straight up. Move your legs so that they are wider than
shoulder width apart from each other with your knees
slightly bent. Your toes should be facing out. Slowly bend
the knees and lower your legs until your thighs are parallel
to the floor. Press mainly with the heel of the foot to bring
the body back to the starting position. completely one full
rep then pulse, one full rep then pulse and so on
Tuesday Legs
A1 4 12 Romanian Deadlifts 2020 Hold a bar at hip level with a pronated (palms facing
down) grip. Your shoulders should be back, and your
knees slightly bent. This will be your starting position.
Lower the bar by moving your butt back as far as you can.
Keep the bar close to your body, your head looking
forward, and your shoulders back. Done correctly, you
should reach the maximum range of your hamstring
flexibility just below the knee. Any further movement will
be compensation and should be avoided for this
movement.
A2 4 20 Medicine Ball Curls 3020 Begin on the floor laying on your back with your feet on
top of the ball. Position the ball so that when your legs are
extended your ankles are on top of the ball. Raise your
hips off of the ground, keeping your weight on the
shoulder blades and your feet. Flex the knees, pulling the
ball as close to you as you can, contracting the hamstrings,
and then returning it back out.
B1 4 12 Smith Machine Front 2020 Set the bar in a rack slightly below shoulder level so that
Squats (or BB) when under it, your knees are slightly bent. Bring your
arms up under the bar while keeping the elbows high and
the upper arm parallel to the floor. Rest the bar on top of
the deltoids and cross your arms while grasping the bar for
total control. Step away from the rack and position your
legs using a shoulder-width medium stance with the toes
slightly pointed out. Keep your head and elbows up at all
times. Keep a neutral neck and flat back. Descend into a
squat by pushing your hips and butt backwards. Continue
down until the upper legs are at or just below parallel to
the floor. Drive up through your heels, pushing your feet
and knees out.
B2 4 12 Narrow Single Leg 1010 Seat yourself on the machine, planting one of your feet on
Press the centre of the platform. Maintain good spinal position
with your head and chest up. Lower the weight by flexing
(each leg) the hips and knees, continuing as far as flexibility allows.
Do not allow your lumbar to take the load by moving your
pelvis. At the bottom of the motion, pause briefly and
return to the starting position by extending at hips and
knees. Once you have completed one leg, repeat the same
on the other.
C1 4 12 Wide Smith Machine 3020 Place the Smith Machine bar on your shoulders and
Squats - DEEP balance it with your hands. Stand with your fee 6-8 inches
wider then shoulder width apart and your toes angles

outwards. Bend at the knees and squat down until your
legs make a 90-degree angle. Make sure your knees stay
out and don’t tilt or roll back in.
C2 4 12 Long step walking 2020 Begin standing with your feet about hip-width apart and
lunges holding dumbbells in your hands down by your side. Take
a LONG WIDE step forward with one leg, flexing the
(each leg) knees to drop your hips. Descend until your rear knee
nearly touches the ground. Your posture should remain
upright, and your front knee should be in line with your
front foot. Do not allow your front knee to go forward
beyond your toes as you come down, as this will put undue
stress on the knee joint. Drive through the heel of your
lead foot and extend both knees to raise yourself back up.
As you reach the top lift your back leg up and contract
your glute (like a kick back) SQUEEZE) Step forward
with your rear foot, repeating the lunge on the opposite
leg.
D1 3 60 sec, 40 Smith Machine (or - Place the bar on your back and squat down in to your
sec, 20 sec DB/BB Squat Holds) normal position. Chest proud, back straight. Hold the
squat. Don’t lean- don’t arch your back. Maintain good
Increase form. Push up through your heels when time is done…
weight each NICE AND SLOW. FEEL THE BURN.
time

A1 4 20 Leg Press 2020 Seat yourself on the machine, planting your feet on the
(narrow stance) platform spaced shoulder width apart. Your heels at the very
top off the platform. Ensure that you are pushing your knees
out at all times, not allowing them to cave in. Maintain good
spinal position with your head and chest up. Lower the
weight by flexing the hips and knees, continuing as far as
flexibility allows. Do not allow your lumbar to take the load
by moving your pelvis. At the bottom of the motion, pause
briefly and return to the starting position by extending at
hips and knees.
A2 4 10 DB Step Ups 2020 Stand up straight and stand upright behind an elevated
(each leg) platform. Place the right foot on the elevated platform. Step
on the platform by extending the hip and the knee of your
right leg. Use the heel mainly to lift the rest of your body up
and place the foot of the left leg on the platform as well. Step
down with the left leg by flexing the hip and knee of the
right leg.
B1 4 12 DB Lunges 2020 Stand with your torso upright holding two dumbbells in your
(each leg) hands by your sides. This will be your starting position.
Step forward with your right leg around 2 feet or so from the
foot being left stationary behind and lower your upper body
down, while keeping the torso upright and maintaining
balance. Note: As in the other exercises, do not allow your
knee to go forward beyond your toes as you come down, as
this will put undue stress on the knee joint. Make sure that
you keep your front shin perpendicular to the ground. Using
mainly the heel of your foot, push up and go back to the
starting position. Repeat the movement for the recommended
amount of repetitions and then perform with the left leg.
B2 4 20 Jumping Lunges 1010 Start by holding a dumbbell in each hand. In a lunge
position, lunge down and as you come up jump and switch
legs so that you land in a lunge on the other side. Keep this
motion smooth and controlled, getting nice and low and then
exploding up.
C1 4 20 Ankle Weight Frog 2322 Lie facedown on a bench with your lower body hanging off
Kicks the back. Your hip bones should meet the exact end of the
bench and lift your legs off the floor. Bring your knees

toward your chest, then straighten them behind you, heels
touching. Inhale, return to the start and repeat.
C2 4 20 Smith Machine Pop 1111 Stand in the centre of a smith machine with the bar on your
Squats back and light weight. Stand with feet together then bend
your legs, jump up, and separate your feet in mid air. Land
with feet wider than shoulder-width apart, lowering into a
squat. Jump up out of the squat and land back in the starting
position, bringing your feet together on landing, squat in to a
narrow squat as a fluid movement then back out.
Thursday – Fasted Cardio

A1 4 15 Cable Kick Backs 2220 Hook a leather ankle cuff to a low cable pulley and then
(each leg) attach the cuff to your ankle. Face the weight stack from a
distance of about two feet, grasping the steel frame for
support. While keeping your knees and hips bent slightly
and your abs tight, contract your glutes to slowly "kick" the
working leg out directly behind you, at full extension,
squeeze your glutes for a second in order to achieve a peak
contraction. Now slowly bring your working leg back down
A2 4 15 Box Jumps 1010 Assume a relaxed stance facing the box or platform
approximately an arm's length away. Arms should be down
at the sides and legs slightly bent. Using the arms to aid in
the initial burst, jump upward and forward, landing with feet
simultaneously on top of the box or platform. Immediately
drop or jump back down to the original starting place; then
repeat the sequence.
B1 4 15 BB Elevated Sumo 2020 Stand with your heels on a low bench or a piece of wood or
Squats two weight plates if your gym doesn’t have the others. Hold
a barbell at the base with both hands and stand straight up.
Move your legs so that they are wider than shoulder width
apart from each other with your knees slightly bent. Your
toes should be facing out. Slowly bend the knees and lower
your legs until your thighs are parallel to the floor. Press
mainly with the heel of the foot to bring the body back to the
starting position.
B2 4 15 BB Elevated Good 2220 Stand with your heels on a low bench or a piece of wood or
Mornings two weight plates if your gym doesn’t have the others. Stand
tall with your feet shoulder-width apart. Place the BB on
your back, keeping a tight core and upright torso. Bend
forward at the hips, lower your torso until you feel a stretch
in the hamstrings or until your back is almost parallel with
the ground. Squeeze with your glutes as you contract back
up to the starting position.
C1 4 15 KB/ DB Single Leg 2020 Hold a KB/DB in one hand, hanging to the side. Stand on
Dead Lift one leg, on the same side that you hold the kettlebell.
Keeping that knee slightly bent, perform a stiff-legged
(each leg) deadlift by bending at the hip, extending your free leg
behind you for balance. Continue lowering the kettlebell
until you are parallel to the ground, and then return to the
upright position.
C2 4 15 Weighted Squat 1010 Position a lightly loaded barbell across the back of your
Jumps shoulders or hold a plate to your chest. The weight should be
light enough that it doesn't slow you down significantly.
Your feet should be just outside of shoulder width with your
head and chest up. Using a countermovement, squat partially
down and immediately reverse your direction to explode off,
of the ground, extending through your hips, knees, and
ankles. Maintain good posture throughout the jump. As you
return to the ground, absorb the impact through your legs.
Saturday Rest Day

Sunday Full Body HIIT and Core

Repeat 4 rounds.

A1 50 seconds Banded Pop Squats Place a band above your ankles. Begin in a squat position- jump up and
bring your feet together and land in a low narrow squat – jump up and out
landing in a wide squat – continue this movement. One in and out is one
rep
A2 50 seconds Banded Star Jumps Place a band above your ankles. Begin in a relaxed stance with your feet
shoulder width apart and hold your arms close to the body.
To initiate the move, squat down halfway and explode back up as high as
possible. Fully extend your entire body, spreading your legs and arms away
from the body.
As you land, bring your limbs back in and absorb your impact through the
legs.
A3 50 seconds DB Punches in Squat Pick up two light weights – squat down to the squat position. Extend your
Position arms in front of you and punch like you’re boxing. Continue alternating
until time is up.
A4 50 seconds Moving Push Ups Lie on the floor face down and place your hands about 36 inches apart
while holding your torso up at arms length. Next, lower yourself downward
until your chest almost touches the floor. Now press your upper body back
up to the starting position while squeezing your chest. Now move one hand
across to meet the other and take the other hand out to the side – push up –
then do the same but back to the opposite direction.
A5 50 seconds Tricep OH Extension Standing upright holding a dumbbell directly behind my head. Your arms
should be fully extended and form a 90-degree angle from your torso and
the floor. Your elbows should be tucked in. Slowly lower the dumbbell
until they are near your ears. Be sure to keep your upper arms stationary
and your elbows tucked in.
A6 50 seconds Frog Jumps Stand with your hands by your side and squat down keeping your torso
upright and your head up. This will be your starting position. Jump forward
several feet, avoiding jumping unnecessarily high. As your feet contact the
ground, absorb the impact through your legs, and jump again.
A7 50 seconds DB Flyes Place a couple of dumbbells looking forward in front of a flat bench. Sit on
the end of the bench with your legs together and the dumbbells behind your
calves. Bend at the waist while keeping the back straight in order to pick up
the dumbbells. The palms of your hands should be facing each other as you
pick them. This will be your starting position. Keeping your torso forward
and stationary, and the arms slightly bent at the elbows, lift the dumbbells
straight to the side until both arms are parallel to the floor. Exhale as you
lift the weights. (Note: avoid swinging the torso or bringing the arms back
as opposed to the side.) After a one second contraction at the top, slowly
lower the dumbbells back to the starting position.
A8 50 seconds Treadmill Sprint Stand on either side of the treadmill. Place speed to desired rate (this should
be HARD… you shouldn’t be able to want to talk). Hold on to the rails and
Core
Repeat 4 rounds.


A1 40 seconds Medicine Ball Crunches Lie on an exercise ball with your lower back curvature pressed against the
spherical surface of the ball. Your feet should be bent at the knee and pressed
firmly against the floor. The upper torso should be hanging off the top of the
ball. The arms should either be kept alongside the body or crossed on top of
your chest as these positions avoid neck strains (as opposed to the hands
behind the back of the head position). Lower your torso into a stretch
position keeping the neck stationary at all times. This will be your starting
position. With the hips stationary, flex the waist by contracting the
abdominals and curl the shoulders and trunk upward until you feel a nice
contraction on your abdominals. The arms should simply slide up the side of
your legs if you have them at the side or just stay on top of your chest if you
have them crossed. The lower back should always stay in contact with the
ball. Exhale as you perform this movement and hold the contraction for a
second. As you inhale, go back to the starting position.
A2 40 seconds Flutter Kicks Start by lying flat on your back on a mat with your arms by your sides and
your palms down, or if this is too hard, under your bum, Extend your legs
fully out with a slight bend in your knees. Lift your heels about 6 inches off
the floor. Make small, rapid up and down scissor-like motions with your
legs. The key is to focus on having your midsection do all the work and to
keep your abs constantly contracted throughout the exercise.
A3 40 seconds Leg Raises Use a bench if there’s one available, if not lie on the floor. Letting your legs
hang off the edge will increase your range of motion. Place your hands under
your glutes with your palms facing down. Keep your legs as straight as
possible, and hold a dumbbell between your feet if you want added
resistance.
A4 40 seconds Side Plank Pulses Start on your side with your feet together and one forearm directly below
(20 each leg) your shoulder. Contract your core and raise your hips until your body is in a
straight line from head to feet. Hold the position without letting your hips
drop for the allotted time for each set, then repeat on the other side.
Week 5 Breakdown
Legs AM: Fasted Glutes and AM: FC Glutes and Rest Day AM: HIIT
Cardio Quads Hamstrings
PM: Full PM: Glutes
PM: HIIT Body HIIT
& Core
Monday Legs
A1 4 25 Leg Extensions 2120 Seat yourself in the machine and adjust it so that you
are positioned properly. The pad should be against the
lower part of the shin but not in contact with the ankle.
Adjust the seat so that the pivot point is in line with
your knee. Select a weight appropriate for your
abilities. Maintaining good posture, fully extend both
legs, pausing at the top of the motion. Return to the
starting position without letting the weight stop,
keeping tension on the muscle.
A2 4 12 Jumping Lunges 1010 Start by holding a dumbbell in each hand. In a lunge
(each leg) position, lunge down and as you come up jump and
switch legs so that you land in a lunge on the other
side. Keep this motion smooth and controlled, getting
nice and low and then exploding up.
B1 4 12 Fast Single Leg Step 1010 Stand up straight and stand upright behind an elevated
Ups platform. Place the right foot on the elevated platform.
Step on the platform by extending the hip and the knee

(each leg) of your right leg. Use the heel mainly to lift the rest of
your body up, bringing the opposite leg up quickly
barely touching the box. Stay on the one leg for 12
reps then switch.
B2 4 12 KB Goblet Squats 2220 Stand holding a light kettlebell by the horns close to
your chest. This will be your starting position.
Squat down between your legs until your hamstrings
are on your calves. Keep your chest and head up and
your back straight. At the bottom position, pause and
use your elbows to push your knees out. Return to the
starting position
C1 4 12 DB Rear lunge 2121 Sand with your torso upright holding two dumbbells in
(each leg) your hands by your sides. This will be your starting
position. Step backward with your right leg around
two feet or so from the left foot and lower your upper
body down, while keeping the torso upright and
maintaining balance. Inhale as you go down. Tip: As
in the other exercises, do not allow your knee to go
forward beyond your toes as you come down, as this
will put undue stress on the knee joint. Make sure that
you keep your front shin perpendicular to the ground.
Keep the torso upright during the lunge; flexible hip
flexors are important. A long lunge emphasizes the
Gluteus Maximus; a short lunge emphasizes
Quadriceps Push up and go back to the starting
position as you exhale
C2 4 25 Laying Hamstring 2120 Adjust the machine lever to fit your height and lie face
Curl Machine down on the leg curl machine with the pad of the lever
on the back of your legs (just a few inches under the
calves). Keeping the torso flat on the bench, ensure
your legs are fully stretched and grab the side handles
of the machine. Position your toes straight (or you can
also use any of the other two stances described on the
foot positioning section). This will be your starting
position. Curl your legs up as far as possible without
lifting the upper legs from the pad. Once you hit the
fully contracted position, hold it for a second. Bring
the legs back to the initial position.
Tuesday Fasted Cardio and HIIT

A1 4 15 Hack Squats 2020 Place the back of your torso against the back pad of the
machine and hook your shoulders under the shoulder pads
provided. Position your legs in the platform using a shoulder
width medium stance with the toes slightly pointed out. Now
straighten your legs without locking the knees. Begin to
slowly lower the unit by bending the knees as you maintain a
straight posture with the head. Begin to raise the unit by
pushing the floor with mainly with the heel of your foot as
you straighten the legs again and go back to the starting
position.
A2 4 15 Narrow Leg Press 2020 Seat yourself on the machine, planting your feet on the
platform spaced shoulder width apart. Your heels at the very
top off the platform. Ensure that you are pushing your knees
out at all times, not allowing them to cave in. Maintain good
spinal position with your head and chest up. Lower the
weight by flexing the hips and knees, continuing as far as
flexibility allows. Do not allow your lumbar to take the load
by moving your pelvis. At the bottom of the motion, pause
briefly and return to the starting position by extending at
hips and knees.
B1 4 20 Sumo Squat Pulses 2420 Hold a barbell at the base with both hands and stand straight
up. Move your legs so that they are wider than shoulder
width apart from each other with your knees slightly bent.
Your toes should be facing out. Slowly bend the knees and

lower your legs until your thighs are parallel to the floor.
Stay low in the pulses and do your 20 reps staying low,
pulsing before coming back up
B2 4 10 BB Dead Lifts 2220 Hold a bar at hip level with a pronated (palms facing down)
(bottom half) grip. Your shoulders should be back, and your knees slightly
bent. This will be your starting position. Lower the bar by
moving your butt back as far as you can. Keep the bar close
to your body, your head looking forward, and your shoulders
back. Done correctly, you should reach the maximum range
of your hamstring flexibility just below the knee, pulse the
bar once at the bottom to contact your hamstrings. Then
stand back up!
C1 4 20 DB Glute Bridge 2220 Begin laying flat on the ground with the DB on your hips.
Using a pad on the bar can greatly reduce the discomfort
caused by this exercise. Begin the movement by driving
through your feet, extending your hips vertically through the
bar. Your weight should be supported by your shoulder
blades and your feet. Keep legs wide and do not let knees
roll in.
C2 4 12 Split Squats 2120 Start by standing about 2 to 3 feet in front of a flat bench
(each leg) with your back facing the bench. Move one foot back so that
your toe is resting on the flat bench. Your other foot should
be stationary in front of you. Keep your head up at all times
as looking down will get you off balance and also maintain a
straight back. Slowly lower your leg until your thigh is
parallel to the floor. At this point, your knee should be over
your toes. Your chest should be directly above the middle of
your thigh. Leading with the chest and hips and contracting
the quadriceps, elevate your leg back to the starting position
as you exhale.
Thursday FC + Full Body HIIT and Core

Repeat 4 rounds.

A1 60 seconds BB Clean and Press Assume a shoulder-width stance, with knees inside the arms. Now while
keeping the back flat, bend at the knees and hips so that you can grab the
bar with the arms fully extended and a pronated grip that is slightly wider
than shoulder width. Establish a flat back posture. Begin to pull the bar by
extending the knees. Move your hips forward and raise the shoulders at the
same rate while keeping the angle of the back constant; continue to lift the
bar straight up while keeping it close to your body. As the bar passes the
knee, extend at the ankles, knees, and hips forcefully, similar to a jumping
motion. As you do so, continue to guide the bar with your hands, shrugging
your shoulders and using the momentum from your movement to pull the
bar as high as possible. The bar should travel close to your body, and you
should keep your elbows out. As the bar hits terminal height, rotate your
elbows around and under the bar. Rack the bar across the front of the
shoulders while keeping the torso. Stand to full height, holding the bar in
the clean position. Without moving your feet, press the bar overhead.
A2 60 seconds Tricep Push Ups Lie on the floor face down and place your hands closer than shoulder width
for a close hand position. Make sure that you are holding your torso up at
arms' length. Lower yourself until your chest almost touches the floor as
you inhale. Using your triceps and some of your pectoral muscles, press
your upper body back up to the starting position and squeeze your chest.
Breathe out as you perform this step. After a second pause at the contracted
position. You can bend your knees and perform on you knees if necessary.
A3 60 seconds BB Strict Dead lifts Your stance is about shoulder width apart with your feet pointed ahead.
You should now lower your butt until your quads are roughly parallel to the
floor. The bar should be just ahead of your shins. Now grip the barbell with
both hands so that your grip is spaced slightly outside your legs. With a

slight arch in your back push with your legs so that the bar clears your
knees and comes to rest at your upper thigh. During the entire attempt make
sure your arms are hanging to your sides, never pull the weight with your
arms or you might encounter a biceps tear, and that's not fun. Your
shoulders and knees should be locked and your arms should be hanging
straight upon completion.
A4 60 seconds Jumping Squats With your head, up and your back straight, position your feet at shoulder
width. Keeping your back straight and chest up, squat down as you inhale
until your upper thighs are parallel, or lower, to the floor. Now pressing
mainly with the ball of your feet, jump straight up in the air as high as
possible, using the thighs like springs. Exhale during this portion of the
movement. When you touch the floor again, immediately squat down and
jump again.
A5 60 seconds DB Standing Shoulder Grab a BB, stand up with your torso upright. Raise the barbell to shoulder
Press height, make sure the palms of your hands are facing forward. Push the
barbell upward until you reach arm’s length. Then, after a brief pause at the
top contracted position, slowly lower the barbell back down to the starting
position.
A6 60 seconds Wide Burpees Begin in a squat position with hands on the floor in front of you. Kick your
feet back, while simultaneously lowering yourself into the bottom portion
of a pushup. Your arms will not be extended. Immediately return your feet
to the squat position, while simultaneously pushing "up" with your arms.
You will perform a pushup as you return your feet to the squat position.
Leap up as high as possible from the squat position. Repeat, moving as fast
as possible.
A7 60 seconds DB Curl to Press Begin in a standing position with a dumbbell in each hand. Your arms
should be hanging at your sides with your palms facing forward. Look
directly ahead, keeping your chest up, with your feet shoulder-width apart.
This will be your starting position. initiate the movement by flexing the
elbows to curl the weight. Do not use momentum or flex through the
shoulder, instead use a controlled motion. Execute the pressing movement
by extending the arm, flexing and abducting the shoulder to rotate the arm
as you press above your head. Pause at the top of the motion before
reversing the movement to return to the starting position. Complete the
desired number of repetitions before switching to the opposite side.
A8 60 seconds Treadmill Sprint Stand on either side of the treadmill. Place speed to desired rate (this should
be HARD… you shouldn’t be able to want to talk). Hold on to the rails and
Core
Repeat 4 rounds.

A1 40 seconds Toe Touches To begin, lie down on the floor or an exercise mat with your back pressed
against the floor. Your arms should be lying across your sides with the palms
facing down. Your legs should be touching each other. Slowly elevate your
legs up in the air until they are almost perpendicular to the floor with a slight
bend at the knees. Your feet should be parallel to the floor Move your arms
so that they are fully extended at a 45-degree angle from the floor. This is the
starting position. While keeping, your lower back pressed against the floor,
slowly lift your torso and use your hands to try and touch your toes.
Remember to exhale while perform this part of the exercise. Slowly begin to
lower your torso and arms back down to the starting position while inhaling.
Remember to keep your arms straight out pointing towards your toes.
A2 40 seconds Ankle Taps Begin by lying on your back on a mat on the floor with both feet flat on the
floor as well. Keep both arms laid flat on the floor by your sides. Start this
exercise by having one hand reach to touch your heel on the same side. The
motion will be similar to a regular crunch. Repeat this step on the opposite
side. This exercise is designed to target your oblique muscles.

A3 40 seconds V Sits Lie on your back with your arms overhead. Lift your arms, shoulders and
legs off the ground and hold this lifted position by contracting your
abdominals. Reach you arms straight toward your shins while maintaining a
strong spine
A4 40 seconds Spider Mans the starting position is identical to the push up. knee on the ground or a
fitness mat. place your hands shoulder width apart on the floor. do not push
the arms trough completely, to preserve the joints. stretch out the legs
backwards and hold the hip up put the tiptoes hip width apart on the ground.
hold the head in extension to the spine. your body is in a line from head to
toe. lift one foot and pull the knee towards the arm the body remains as stable
as possible. afterwards, bring back the leg to the starting position. do the next
rep with the other side execute this alternatingly several times in a row.

A1 4 10 Band Low Crab 2020 Start in a squat position with your hands on your hips and the
Walks theraband around your calves. Keeping tension on the band,
crab walk sideways. Do not take big steps, just slow controlled
(each way) steps keeping tension on the band at all times.
A2 4 20 DB Banded Hip 2220 Take a Slingshot band and place it just above your knees. Lie
Bridges on your back and bend the knees so that the bottom of your
feet are flat on the ground. Keep the belly tight throughout the
entire movement so that the torso moves as one piece. Squeeze
the butt and drive the heels through the ground until you have
a completely opened at the hips and you’ve reached the top of
the bridge. Pause for a second or two at the top of the
movement.
B1 4 12 BB Dead Lifts (wide 2120 Hold a bar at hip level with a pronated (palms facing down)
stance) grip. Feet wider than shoulder with apart. Your shoulders
should be back, and your knees slightly bent. This will be your
starting position. Lower the bar by moving your butt back as
far as you can. Keep the bar close to your body, your head
looking forward, and your shoulders back. Done correctly, you
should reach the maximum range of your hamstring flexibility
just below the knee. Any further movement will be
compensation and should be avoided for this movement.
B2 4 8 Heavy Smith Kick 2220 Position your self on your hands and knees underneathe the
holder – not racked). Extend one leg back so that you raise the
(each leg) bar with your foot, and keep raising it until your leg reaches its
full extension. Squeeze. Control the bar back down. After your
reps – switch leg.
C1 4 15 Smith Machine 1210 Begin seated on the ground with a bench directly behind you.
Thrusts with 3 Have a loaded barbell over your legs. Using a fat bar or having
a pad on the bar can greatly reduce the discomfort caused by
second squeeze this exercise. Roll the bar so that it is directly above your hips,
and lean back against the bench so that your shoulder blades
are near the top of it. Begin the movement by driving through
your feet, extending your hips vertically through the bar. Your
weight should be supported by your shoulder blades and your
feet.
C2 4 20 Banded Kick Backs 1111 Kneel on the floor or an exercise mat and bend at the waist
(each leg) with your arms extended in front of you (perpendicular to the
torso) in order to get into a kneeling push-up position but with
the arms spaced at shoulder width. Your head should be
looking forward. Keeping the leg straight you are extending it
as high as you can and squeezing the glute at the top. Band
around ankles
D1 4 - Sled/ Plate Push - Load your pushing sled with the desired weight. Take an
athletic posture, leaning into the sled with your arms fully
extended, grasping the handles. Push the sled as fast as
possible, focusing on extending your hips and knees to
strengthen your posterior chain.
D2 4 10 Banded Pop Squats 1111 Place a band above your ankles. Begin in a squjat position-
jump up and bring your feet together and land in a low narrow

squat – jump up and out landing in a wide squat – continue
this movement. One in and ourt is one rep
Saturday Rest
Sunday HIIT and Glutes
A1 4 20 Reverse Hyper 2120 Place your feet between the pads after loading an appropriate
Extensions weight. Lay on the top pad, allowing your hips to hang off the
back, while grasping the handles to hold your position. To begin
the movement, flex the hips, pulling the legs forward.
Reverse the motion by extending the hips, kicking the leg back.
It is very important not to over-extend the hip on this movement,
stopping short of your full range of motion. Return by again
flexing the hip, pulling the carriage forward as far as you can.
A2 4 20 Wide Squats 2020 Place the Smith Machine bar on your shoulders and balance it
with your hands. Stand with your fee 6-8 inches wider then
shoulder width apart and your toes angles outwards.
Bend at the knees and squat down until your legs make a 90-
degree angle. Make sure your knees stay out and don’t tilt or roll
back in.
B1 4 25, 20, 15, Abductor 2020 To begin, sit down on the abductor machine and select a weight
10 (drop set) you are comfortable with. When your legs are positioned
properly, grip the handles on each side. Your entire upper body
(from the waist up) should be stationary. This is the starting
position. Slowly press against the machine with your legs to
move them away from each other while exhaling. Feel the
contraction for a second and begin to move your legs back to the
starting position while breathing in.
B2 4 8 Stagnant Double 1110 Execute lung as normal, do twice then for your third rep explode
lunge, Lunge jump up from the bottom of the movement. That is one rep.
repeat (1rep)
(each leg)
C1 4 20 Cable Kick Backs 1210 Hook a leather ankle cuff to a low cable pulley and then attach
(each leg) the cuff to your ankle. Face the weight stack from a distance of
about two feet, grasping the steel frame for support. While
keeping your knees and hips bent slightly and your abs tight,
contract your glutes to slowly "kick" the working leg out directly
behind you, at full extension, squeeze your glutes for a second in
order to achieve a peak contraction. Now slowly bring your
working leg back down to the starting position.
C2 4 20 Banded Clam 2220 Place the band just below or above your knees. Lie on your side
Bridges propped up on your forearm. Place your feet together, one on top
of the other. Bend your knees slightly. Lift the top knee open,
keeping the feet together. Hold for a second at the top and then
lower. Do not let yourself rock or rotate back as you open that
top leg up toward the ceiling. Make sure to focus on just
squeezing the glute to lift. Repeat all reps on that side and switch
to the other side.

Week 6 Breakdown
AM: FC Glutes AM: HIIT Glutes and AM: Fasted Glutes and Rest Day
Quads Cardio Hamstrings
PM: Full PM: Legs
Body HIIT PM: HIIT
& Core
Monday FC + HIIT and Core

Repeat 4 rounds.

A1 60 seconds Tricep Push Downs/ Tri Attach a straight or angled bar to a high pulley and grab with an overhand
Pushups grip (palms facing down) at shoulder width. Standing upright with the torso
straight and a very small inclination forward, bring the upper arms close to
your body and perpendicular to the floor. The forearms should be pointing
up towards the pulley as they hold the bar. Using the triceps, bring the bar
down until it touches the front of your thighs and the arms are fully
extended perpendicular to the floor. The upper arms should always remain
stationary next to your torso and only the forearms should move. After a
second hold at the contracted position, bring the bar slowly up to the
starting point. Breathe in as you perform this step.
A2 60 seconds Bent Over Plate Rows Stack the needed number of plates on top of a small plate on the ground,
allowing you to easily grip the rims.
Adopt a shoulder-width stance in front of the plates. Bend at the hip with
your knees slightly bent, keeping your back flat. Grab the weights from the
side and let them hang below your chest, arms extended. This will be your
starting positioning. Maintaining a flat back, pull the weights to your chest
by flexing the elbows. Do not jerk the weight.
A3 60 seconds Alternating DB grab a dumbbell in one hand and stand with your feet shoulder - width
Snatches apart. Keeping your back flat, bend at the hips and knees as if you were in
the starting position of a deadlift, and let the hand with the dumbbell hang
just below your knees. As you rise, pull the weight straight up in front of
your body until it reaches the middle of your chest, then tuck your elbow
and fling the weight overhead - but don't let go. It's important to let the
momentum generated in your hips move the dumbbell most of the way
upward-don't just stand up and do a shoulder press.
A4 60 seconds KB Sumo Squats Hold a kettlebell at the base with both hands and stand straight up. Move
your legs so that they are wider than shoulder width apart from each other
with your knees slightly bent. Your toes should be facing out. Slowly bend
the knees and lower your legs until your thighs are parallel to the floor.
Press mainly with the heel of the foot to bring the body back to the starting
position.
A5 60 seconds Plate or KB Swing Stand with your feet placed outside your shoulders, either pointing straight
ahead or turned slightly out, whichever is more comfortable to you.
Clench your hands into loose fists. Hold your arms out in front of you,
parallel to the ground, with elbows locked and hands touching. Pull your
shoulders down into your waist, away from your ears. You should feel
some tightness under your armpits. Those are your lats. You may never
have felt them like that before, but this sensation is crucial to the swing, so
remember it. Tighten your abs like you're bracing for a punch. Don't bend
forward, though. Just try to lock your ribcage to your pelvis. Finally,
squeeze your glutes as tightly as you can, like you're pinching a coin
between your cheeks. Your body should form a straight line from your
shoulders through your hips and knees down to your

A6 60 seconds OH Walking Lunges Begin standing with your feet about hip-width apart and holding a weight
plate above your head! Step forward with one leg, flexing the knees to drop
your hips. Descend until your rear knee nearly touches the ground. Your
posture should remain upright, and your front knee should be in line with
your front foot. Do not allow your front knee to go forward beyond your
toes as you come down, as this will put undue stress on the knee joint.
Drive through the heel of your lead foot and extend both knees to raise
yourself back up. Step forward with your rear foot, repeating the lunge on
the opposite leg.
A7 60 seconds Squat to Upright Row Start with feet shoulder width apart, knees slightly bent, holding a barbell
in a narrow grip ossition. Squat down slowly and at the same time pull the
BB up with your elbows leading until you reach shoulder height. Squat
back up and repeat
A8 60 seconds Push Up – 2 Mountain 1 Push Up – When you reach the top of the movement bring your legs to
Climbers - Repeat your chest one at a time, then repeat push up and so on.
Core
Repeat 4 rounds.

A1 40 seconds Reverse Crunches Lie down on the floor with your legs fully extended and arms to the side of
your torso with the palms on the floor. Your arms should be stationary for
the entire exercise. Move your legs up so that your thighs are perpendicular
to the floor and feet are together and parallel to the floor. This is the starting
position. While inhaling, move your legs towards the torso as you roll your
pelvis backwards and you raise your hips off the floor. At the end of this
movement your knees will be touching your chest. Hold the contraction for a
second and move your legs back to the starting position while exhaling.
A2 40 seconds Side Crunches Start out by lying on your right side with your legs lying on top of each
other. Make sure your knees are bent a little bit. Place your left hand behind
your head. Once you are in this set position, begin by moving your left elbow
up as you would perform a normal crunch except this time the main
emphasis is on your obliques. Crunch as high as you can, hold the
contraction for a second and then slowly drop back down into the starting
position. Remember to breathe in during the eccentric (lowering) part of the
exercise and to breathe out during the concentric (elevation) part of the
exercise.
A3 40 seconds 1 ¼ Sit Ups Lie down on the floor and secure your feet. Your legs should be bent at the
knees. Place your hands behind or to the side of your head. You will begin
with your back on the ground. This will be your starting position. Flex your
hips and spine to raise your torso toward your knees. At the top of the
contraction your torso should be perpendicular to the ground. Reverse the
motion, going only Â¾ of the way down. Do one full rep then one ¼ way
A4 40 seconds Russian Twists Lie down on the floor placing your feet either under something that will not
move or by having a partner hold them. Your legs should be bent at the
knees. Elevate your upper body so that it creates an imaginary V-shape with
your thighs. Your arms should be fully extended in front of you
perpendicular to your torso and with the hands clasped. This is the starting
position. Twist your torso to the right side until your arms are parallel with
the floor while breathing out. Hold the contraction for a second and move
back to the starting position while breathing out. Now move to the opposite
side performing the same techniques you applied to the right side.
Tuesday Glutes
A1 4 15 Single Leg Hip 2120 Lay on the floor with your feet flat and knees bent. Raise
Bridges one leg off of the ground, pulling the knee to your chest.
This will be your starting position. Execute the movement
(each leg) by driving through the heel, extending your hip upward and

raising your glutes off of the ground. Extend as far as
possible, pause and then return to the starting position.
A2 4 15 BB Elevated Sumo 2220 Stand on a box or a bench to allow for grater depth at the
Squats bottom of the movement. Hold a barbell at the base with
both hands and stand straight up. Move your legs so that
they are wider than shoulder width apart from each other
with your knees slightly bent. Your toes should be facing
out. Slowly bend the knees and lower your legs until your
thighs are parallel to the floor. Press mainly with the heel of
the foot to bring the body back to the starting position.
B1 4 20 Frog Kicks 2120 Lie facedown on a bench with your lower body hanging off
B2 4 15 Wide Smith 1010 Set the bar on the height that best matches your height. Step
Machines Squats under the bar and place the back of your shoulders (slightly
below the neck) across it. Un-rack first pushing with your
legs and at the same time straightening your torso. Position
your legs using a shoulder width medium stance with the
toes slightly pointed out. Keep your head up at all times and
also maintain a straight back. Begin to slowly lower the bar
by bending the knees as you maintain a straight posture with
the head up.
C1 4 20 Leg Press 2020 Seat yourself on the machine, planting your feet on the
(wide stance) platform spaced widely apart. Ensure that you are pushing
your knees out at all times, not allowing them to cave in.
Maintain good spinal position with your head and chest up.
Lower the weight by flexing the hips and knees, continuing
as far as flexibility allows. Do not allow your lumbar to take
the load by moving your pelvis. At the bottom of the motion,
pause briefly and return to the starting position by extending
at hips and knees
C2 4 15 Smith Machine Kick 2120 Position your self on your hands and knees underneathe the
holder – not racked). Extend one leg back so that you raise
(each leg) the bar with your foot, and keep raising it until your leg
reaches its full extension. Squeeze. Control the bar back
down. After your reps – switch legs.
D1 4 40 seconds Weighted Squat - Place the bar on your back and squat down in to your normal
Holds position. Chest proud, back straight. Hold the squat. Don’t
lean- don’t arch your back. Maintain good form. Push up
through your heels when time is done… NICE AND SLOW.
FEEL THE BURN
D2 4 40 seconds Squat Jumps - With your head up and your back straight, position your feet
at shoulder width. Keeping your back straight and chest up,
squat down as you inhale until your upper thighs are parallel,
or lower, to the floor. Now pressing mainly with the ball of
your feet, jump straight up in the air as high as possible,
using the thighs like springs. Exhale during this portion of
the movement. When you touch the floor again, immediately
squat down and jump again.
Wednesday HIIT and Legs

A1 4 12 Laying Hamstring 2020 Adjust the machine lever to fit your height and lie face down
Curl Machine on the leg curl machine with the pad of the lever on the back
of your legs (just a few inches under the calves). Keeping the
torso flat on the bench, ensure your legs are fully stretched and
grab the side handles of the machine. Position your toes
straight (or you can also use any of the other two stances
described on the foot positioning section). This will be your
starting position. Curl your legs up as far as possible without
lifting the upper legs from the pad. Once you hit the fully
contracted position, hold it for a second. Bring the legs back to

the initial position.
A2 4 10 DB Single Leg 2020 Hold a KB/DB in one hand, hanging to the side. Stand on one
Deadlift leg, on the same side that you hold the kettlebell. Keeping that
knee slightly bent, perform a stiff-legged deadlift by bending
(each leg) at the hip, extending your free leg behind you for balance.
Continue lowering the kettlebell until you are parallel to the
ground, and then return to the upright position.
B1 4 20 Medicine Ball 2020 Begin on the floor laying on your back with your feet on top of
Hamstring Curl the ball. Position the ball so that when your legs are extended
your ankles are on top of the ball. Raise your hips off of the
ground, keeping your weight on the shoulder blades and your
feet. Flex the knees, pulling the ball as close to you as you can,
contracting the hamstrings, and then returning it back out.
B2 4 10 Side Step Ups 1010 Position a stable box or jumping platform next to you. The
(each leg) platform should be roughly knee height. Standing sideways to
the platform, brace through the core, pull your shoulder blades
back and establish a neutral spine position. Place your nearest
foot onto the box, and distribute your weight across your heels.
Place your weight across the heel of the elevated foot, and
raise your other leg up and onto the box. Drive through the
raised leg and do not attempt to push off using the other side.
Make sure that the knee of your elevated leg tracks in a line
with your toes. Lower the off leg back to the start position
under control on each repetition. Be sure to repeat the exercise
on the opposite side.
C1 4 10 BB Walking Lunges 2020 Begin standing with your feet about hip-width apart and
(each leg) holding dumbbells in your hands down by your side. Step
forward with one leg, flexing the knees to drop your hips.
Descend until your rear knee nearly touches the ground. Your
posture should remain upright, and your front knee should be
in line with your front foot. Do not allow your front knee to go
forward beyond your toes as you come down, as this will put
undue stress on the knee joint. Drive through the heel of your
lead foot and extend both knees to raise yourself back up. Step
forward with your rear foot, repeating the lunge on the
opposite leg.
C2 4 20 Frog Jumps - Stand with your hands by your side and squat down keeping
your torso upright and your head up. This will be your starting
position. Jump forward several feet, avoiding jumping
unnecessarily high. As your feet contact the ground, absorb the
impact through your legs, and jump again.
D1 4 10 BB Split Squats 2020 Start by standing about 2 to 3 feet in front of a flat bench with
(each leg) your back facing the bench. Move one foot back so that your
toe is resting on the flat bench. Your other foot should be
stationary in front of you. Keep your head up at all times as
looking down will get you off balance and also maintain a
straight back. Slowly lower your leg until your thigh is parallel
to the floor. At this point, your knee should be over your toes.
Your chest should be directly above the middle of your thigh.
Leading with the chest and hips and contracting the
quadriceps, elevate your leg back to the starting position as
you exhale.
D2 4 10 Squats 2220 Set the bar on the height that best matches your height. Step
under the bar and place the back of your shoulders (slightly
below the neck) across it. Un-rack first pushing with your legs
and at the same time straightening your torso. Position your
legs using a shoulder width medium stance with the toes
slightly pointed out. Keep your head up at all times and also
maintain a straight back. Begin to slowly lower the bar by
bending the knees as you maintain a straight posture with the
head up.
Thursday Glutes and Quads

A1 4 15ea Cable Kick Backs 2220 Hook a leather ankle cuff to a low cable pulley and then
attach the cuff to your ankle. Face the weight stack from a

With a Pulse distance of about two feet, grasping the steel frame for
support. While keeping your knees and hips bent slightly
and your abs tight, contract your glutes to slowly "kick" the
working leg out directly behind you, at full extension,
squeeze your glutes for a second in order to achieve a peak
contraction. Now slowly bring your working leg back down
A2 4 20 Frog Kicks/ Lifts 2120 Lie facedown on a bench with your lower body hanging off
B1 4 20 Ankle Weight Kick 1111 Kneel on the floor or an exercise mat and bend at the waist
Backs off a bench with your arms extended in front of you (perpendicular to
the torso) in order to get into a kneeling push-up position but
(each leg) with the arms spaced at shoulder width. Your head should be
looking forward. Keeping the leg straight you are extending
it as high as you can and squeezing the glute at the top.
B2 4 20 Wide Low Squats 2120 Place the Smith Machine bar on your shoulders and balance
it with your hands. Stand with your fee 6-8 inches wider
then shoulder width apart and your toes angles outwards.
Bend at the knees and squat down until your legs make a 90-
degree angle. Make sure your knees stay out and don’t tilt or
roll back in.
C1 4 20 Quad Extension 1111 For this exercise, you will need to use a leg extension
machine. First choose your weight and sit on the machine
with your legs under the pad (feet pointed forward) and the
hands holding the side bars. This will be your starting
position. Using your quadriceps, extend your legs to the
maximum as you exhale. Ensure that the rest of the body
remains stationary on the seat. Pause a second on the
contracted position. Lower weight back down.
C2 4 10 Split Squat Hops 1111 Start by standing about 2 to 3 feet in front of a flat bench
(each leg) with your back facing the bench. Move one foot back so that
your toe is resting on the flat bench. Your other foot should
be stationary in front of you. Keep your head up at all times
as looking down will get you off balance and also maintain a
straight back. Slowly lower your leg until your thigh is
parallel to the floor. At this point, your knee should be over
your toes. Your chest should be directly above the middle of
your thigh. Leading with the chest and hips and contracting
the quadriceps, elevate your leg back to the starting position
in an upright jump motion! Stay on the same leg. Explode
up.
D1 5 20se Incline Treadmill - Sprint on the treadmill with a high incline and low speed.
Sprints
Friday FC + HIIT
Saturday Glutes and Hamstrings

A1 4 30, 20, 10 Smith Machine 2220 Begin seated on the ground with a bench directly behind
Thrusts (Drop Set) you. Have a loaded barbell over your legs. Using a fat bar or
having a pad on the bar can greatly reduce the discomfort
caused by this exercise. Roll the bar so that it is directly
above your hips, and lean back against the bench so that
your shoulder blades are near the top of it. Begin the
movement by driving through your feet, extending your hips
vertically through the bar. Your weight should be supported
by your shoulder blades and your feet.
A2 4 20 BB/ DB Dead Lifts 2220 Hold a bar at hip level with a pronated (palms facing down)
grip. Your shoulders should be back, and your knees slightly
bent. This will be your starting position. Lower the bar by

moving your butt back as far as you can. Keep the bar close
to your body, your head looking forward, and your shoulders
back. Done correctly, you should reach the maximum range
of your hamstring flexibility just below the knee. Any
further movement will be compensation and should be
avoided for this movement.
B1 4 10 ea Banded Kick Backs 2121 Kneel on the floor or an exercise mat and bend at the waist
(each leg) with your arms extended in front of you (perpendicular to
the torso) in order to get into a kneeling push-up position but
with the arms spaced at shoulder width. Your head should be
looking forward and the bend of the knees should create a
90-degree angle between the hamstrings and the calves. This
will be your starting position. Lift up your right leg until the
hamstrings are in line with the back while maintaining the
90-degree angle bend and push against the band. Contract
the glutes throughout this movement and hold the
contraction at the top for a second. Go back to the initial
position as you and now repeat with the left leg.
B2 4 20 Reverse Hyper 2020 Place your feet between the pads after loading an appropriate
Extension weight. Lay on the top pad, allowing your hips to hang off
the back, while grasping the handles to hold your position.
To begin the movement, flex the hips, pulling the legs
forward.
Reverse the motion by extending the hips, kicking the leg
back. It is very important not to over-extend the hip on this
movement, stopping short of your full range of motion.
Return by again flexing the hip, pulling the carriage forward
as far as you can.
C1 4 10 Reverse Deadlift 2121 Facing the machine- rest your head and shoulders under the
Hack Machine shoulder bads- place your feet shoulder width apart on the
platform provided. Release the lock and place your hands at
your head on the shoulder rests. Tild your bum and hips
back and bend at the knees just blike a normal dealift. Pause
at the bottom then squeeze with your glutes to draw you
back up.
C2 4 10 ea Banded Crab Walks - squat position with your hands on your hips and the
theraband around your calves. Keeping tension on the band,
crab walk sideways. Do not take big steps, just slow
controlled steps keeping tension on the band at all times.
D1 4 30,20, 10 Abductor (Drop 2121 To begin, sit down on the abductor machine and select a
Sets) weight you are comfortable with. When your legs are
positioned properly, grip the handles on each side. Your
entire upper body (from the waist up) should be stationary.
This is the starting position. Slowly press against the
machine with your legs to move them away from each other
while exhaling. Feel the contraction for a second and begin
to move your legs back to the starting position while
breathing in. Note: Remember to keep your upper body
stationary to prevent any injuries from occurring. Repeat for
the recommended amount of repetitions.
D2 4 20 Banded Abductor 1111 Place a resistance band loop around your legs, positioning it
just below the knees. Start in a seated position with knees
bent and feet about shoulder width apart, arms crossed over
your chest (or hands on your hips if you want to palpate the
muscles). Maintain a neutral spine. Using the upper glutes,
push your knees outwards against the band. Hold for a
moment in the abducted position, before returning to the
start position. This is one rep.
Sunday Rest

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IF IT DOESN’T CHALLENGE YOU, IT WON’T CHANGE YOU. Girls LETS DO THIS!

Fasted Cardio, HIIT and Rest Days

Options of Fasted Cardio (LISS)

Options for HIIT Cardio: 30 seconds on 30 seconds off

• Low banded squat side steps

1. Ankle weight kick ups

Phase One: Weeks 1 - 3

Monday Glutes and Hamstrings

Tuesday Full Body HIIT & Saturday Full Body HIIT

Set Reps/Time Exercise Comments

Set Reps/Time Exercise Comments

Thursday Fasted Cardio

Sunday Rest Day

Tuesday Fasted Cardio

Set Reps/Time Exercise Comments

Set Reps/Time Exercise Comments

Friday Glutes and Hamstrings

Monday Glutes and Hamstrings

Set Reps/Time Exercise Comments

Set Reps/Time Exercise Comments

Friday Glutes and Quads

Squats chest should be up and the head facing forward. Adopt a

Sunday Rest Day

Phase Two: Weeks 4-6.

Set Sets Reps/Time Exercise Tempo Comments

Wednesday Glutes and Quads

Set Sets Reps/Time Exercise Tempo Comments

Thursday – Fasted Cardio

Friday Glutes and Hamstrings

Saturday Rest Day

Sunday Full Body HIIT and Core

Set Reps/Time Exercise Comments

Set Reps/Time Exercise Comments

Tuesday Fasted Cardio and HIIT

Thursday FC + Full Body HIIT and Core

Set Reps/Time Exercise Comments

Set Reps/Time Exercise Comments

Friday Glutes and Hamstrings

Monday FC + HIIT and Core

Set Reps/Time Exercise Comments

Set Reps/Time Exercise Comments

Wednesday HIIT and Legs

Thursday Glutes and Quads

Saturday Glutes and Hamstrings

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