Tighten - Tone

4 week shred
TIGHTEN
+ TONE
GYM WORKOUTS
BODIESBYRACHEL.COM.AU
Welcome
Welcome to your SHRED, TIGHTEN, AND TONE Gym
Workout Guide! Thank you so much for choosing
BBR, I am so excited to do this with you! After
so much demand for the 4 Week Challenge, I’ve
decided to create this Guide to share my favourite
workouts to help you Shred, Tighten and Tone in
time for the holidays!
Whenever I’m looking to really fine tune my physique

in a short period of time I always lean towards this
style of training. I think it’s so important for girls to
always take a healthy approach when looking to
take their physique through a shred phase. What
I love about this program is it doesn’t require any
extremes. I work with you to maintain a tight and
toned physique, whilst taking you through your shred.
It’s often difficult to maintain lean muscle AND lose
body fat but I’ve found with this training program it’s
possible! The training style and structure throughout
the 4 weeks is SO different to my other training
programs, I believe you’re going to enjoy the change
so much!
Get excited – it’s time to work! There will definitely

be times where you feel challenged, but if it doesn’t
challenge you, it can’t change you!
LET’S GET STARTED!
Much love,
Rach
Before you start
Below you will find everything you need to know about this 4 Week
Workout Guide. Please take the time to read over this page very
carefully to avoid any confusion.
1. I AM HERE TO SUPPORT AND GUIDE YOU through this

program, so if you have any questions you can email me at
info@bodiesbyrachel.com.au
2.
PLEASE FOLLOW THE ‘BODIES BY RACHEL’ VIMEO
ACCOUNT bit.ly/ bbrexercisedemos as this is where all
video demonstrations of each exercise. You will easily be
able to find the workouts by clicking the link above your
workout.
3.
YOU WILL NEED ACCESS TO A WELL EQUIPPED GYM,
Ankle Weights and Booty Bands. You can find these items
on my website!
I RECOMMEND YOU DOWNLOAD AN INTERVAL TIMER on
4. your phone! I use an app called ‘SIIT’,

it’s free and really easy to use!
PLEASE JOIN THE “BODIES BY RACHEL PERSONAL
5.
TRAINING FORUM” on Facebook. We have built an amazing
community with thousands of girls. The forum is a great
place for discussion topics and questions.
WE WOULD LOVE TO FOLLOW YOUR JOURNEY so please
6.
tag us on Instagram and Facebook #bodiesbyrachel
#teambbr #BBR @racheljdillon @bodiesbyrachel
Your
training
schedule
This Challenge includes 4 weeks of different
workouts. It’s important to really familiarise
yourself with your workouts BEFORE you begin,
so that when you complete your session you’re
really giving it your all. Allow yourself to feel
confident within the workouts and really push
yourself!
I have structured cardio sessions into your program;

however, if you have the time and motivation to
add in additional cardio sessions into your weekly
routine please feel free to do so. I recommend
adding no more than 2 sessions per week.
Personally I’d recommend making these additional
sessions LISS cardio (30-45 minutes max) because
you already have HIIT sessions throughout your
plan.
**This is completely optional! You will most definitely

still see results without these additional sessions.
Please refer to the “Cardio” information tab to read
up on what LISS and HIIT cardio entails..
One thing I want to stress during this Challenge is

to always focus on pushing your limits. Don’t fall
into the habit of going through the motions! Each
workout is a new opportunity to better yourself. 4
weeks is all we’ve got, so stay focused and give every
day your best!
REFERENCE
TA B L E
SET
NUMBERS These numbers and letters represent which exercises go together in any one
(A1, A2, A3 set. For example, A1, A2 and A3 should be completed together before resting.
ETC.)
How many times you are to complete the exercises. For example, set A (A1, A2
SETS + A3) should each be completed the specified amount of times through (e.g
four) before moving onto set B (B1, B2 + B3.)
The amount of times you complete each specific exercise. For example, you
REPS
are asked to do 15 squats and 20 Romanian deadlifts.
The length of time you perform as many reps of an exercise as you can. For
TIME example, 30 seconds of squats. You do as many reps of squats as possible in
30 seconds.
The speed of the movement. For example, 4020. The first number (as in
4020) is the amount of time you should take to perform the eccentric portion,
or, the lowering of the weight or exercise. The third number (as in 4020)
TEMPO is the amount of time you should take to perform the concentric portion
or the raising of the exercise or weight. The second number (as in 4020) is
the amount of time to hold the weight/pause/ pulse at the bottom of the
exercise. The fourth number (as in 4020) is the amount of time to hold the
weight/pause at the top of the exercise.
Each workout video is demonstrated on the BBR Vimeo Workout Library.

HASHTAG Simply use the search bar and enter the exercise hashtag listed to view the
video. You can access the videos here: http://bit.ly/BBREXERCISEDEMOS.
Abbreviations
BB Barbell EB Exercise Ball
DB Dumbbell E/W Each Way
KB Kettlebell E/L Each Leg
RB Resistance Band E/A Each Arm
DS Drop Set (Start with a heavy weight, do as many reps as you can. Next set, choose a lighter
weight and do as many reps as you can, repeating for the specified amount of sets.)
WEIGHTED
WORK
Resistance or weight training is essential for females to help us create
a strong foundation which allows efficient weight loss and lean
muscle mass gains.
The weighted exercises I have chosen for you in this program are what I
consider ‘staples’ in my day to day training.
How to choose my weights?

I get asked this question often.
How do I know what weight I should be using?
When you choose your weight, I want you to consider two things;
1. Is this weight challenging?

2. Am I still performing good quality reps?
The key is to choose a weight which is challenging you, but still allowing
you to perform your reps with good form.
I would aim to slightly increase your weights each week if you feel you
are getting stronger and the weight is no longer challenging….
UP YOUR WEIGHT!
Remember
IF IT DOESN’T CHALLENGE
YOU IT WON’T CHANGE YOU!
BOOTY
BANDS+
ANKLE
WEIGHTS
Why booty bands?

WHY LACK OF WEIGHT?
When we use weight, we concentrate on the

MY TWO SECRET lift and the load not the muscle or the squeeze,
this is all about activating the booty. I use booty
WEAPONS WHEN bands every second day! I LOVE them! Our Bodies
IT COMES TO by Rachel Booty bands come in a pack with four
strength levels (light, medium, heavy and extra
SCULPTING heavy). You can find these on my website!
A PERKY
Booty Bands are also great for making an exercise
BOOTY! DON’T more challenging without having to add weight.
U N D E R E S T I M AT E
THE POWER OF
THESE! MOST Why ankle weights?
OF YOU LADIES I have worked with ankle weights for many years
now and they are still one of my GO TO’S when
KNOW HOW it comes to isolation work! I would recommend
MUCH I LOVE using ankle weights between 1 kg-2.5 kg each
leg. When using ankle weights, it is important
BAND WORK! to focus on mind to muscle connection. Do not
forget to control the motion and SQUEEZE at the
peak of each movement.
CORE
STABILITY AND
STRENGTH
WORK
Stability training is one of the most
important phases of your exercise
program. Without it you will be out of
balance and your risk of future injuries
increases dramatically. As a female whilst
completing what can be quite intense
workouts it is important that we maintain
our strength and stability.
Throughout this program I have put a lot

of focus on core strength and stability.
Many of the exercises in this program do
not work just one area of the body, and
therefore it is essential that every single
part of your body is engaged. Do not be
fooled by these body weighted exercises,
they will seriously challenge you!
GLUTE
ACTIVA-
TION
No matter which BBR Program you may have chosen to partake in,
you will always here us talk about, and emphasise, the importance
of Glute Activation.
A common reason why some 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 being the main driving force through your
movements, other parts of your legs (hamstrings & quadriceps)
begin to compensate and take the load of the exercise.
The first reason and also the most common cause that people
suffer from underactive glutes 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. As a result,
unfortunately, our glutes do not activate
much during the course of our 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
AND HAVE
THEM ACTIVATED
CORRECTLY DURING
YOUR TRAINING
SESSIONS.
The second reason ties in to the first one. If we are
overcompensating 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, 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 workout 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 can’t,
shift your stance slightly, align your hips etc. until
you can feel what you’re doing.
Also SQUEEZE, follow through with the movement –
take it slow AND DO NOT RUSH.
Over time, persistence will pay off and

eventually your body will become better at
naturally activating your glutes without you
having to try so much.
MTM connection, the famous ‘Squeeze’
Mind To Muscle (MTM) connection is one of the fundamental keys to a successful session.
During every single workout I’m about to take you through, it’s vital that you use your mind to
properly engage, contract, and ‘switch on’ the muscle you are working.
To successfully work a muscle group, you need to FEEL it working. You need to focus your mind on
contracting the muscle; squeezing the muscle; and engaging the muscle with every single rep. Force
your mind to focus solely on the exercise you’re doing and the area you’re trying to work. When you
successfully do this it often takes a lot less reps to start ‘feeling’ the muscle burn. You may even not reach
your usual rep range! But at least you know the reps you are doing are correct reps.
Now don’t get me wrong – there are various compound movements in this challenge where you’ll find
yourself working more than one muscle group (for example your legs may also engage along with
your glutes); and this is okay! The point I’m trying to emphasize is the successful connection of mind to
muscle.
‘Squeeeezzee’ with every rep; contract the muscles at the peak of every movement and watch how
much of a difference this makes not only to muscle engagement but also your form! The more to train
yourself to focus on MTM connection; the better your muscle engagement will become!!!
Rest Periods Time under tension

We have covered how important
+ tempo
your rest periods are. I have
designated rest time throughout Time under tension is an extremely important
each session. If you need longer component to weight training. Varying tempo and
rest, take it. Challenge yourself, speed can induce different responses in the body.
but also listen to your body. It is For example; lifting weights at a fast speed helps
important to ensure that when your body to recruit a large number of muscle
you are taking your rest sessions in fibers at once, which helps you to build strength
HIIT training especially you have and increase your stamina and endurance.
allowed your breathing to come
back to a nice even pace (you On the other hand, by slowing down the eccentric
should be able to “have a chat”), (lowering) part of your reps and focusing on
this means that when you go to keeping a controlled speed (time under tension)
do your next burst of water your you are forcing your muscles to work longer under
muscles and your body is able to a higher tension, which creates more muscle
give 100 percent to the set, this is trauma, leading to increased muscle growth as a
going to provide you with the result. Time under tension allows for more tiring
best results. sets and bursts of work which means improved
conditioning and greater caloric expenditure.
CARDIO
OPTIONS
Fasted Cardio HIIT Cardio
Fasted cardio is cardio that is completed in a High Intensity Interval Training. This type of
fasted state i.e. after waking up in the morning training elevates your heart rate quickly and
after fasting (sleeping), you would get up and then keeps your heart rate up and burns more
go and do a walk etc. without consuming any fat in less time. HIIT increases the body’s need
food. FC is utilized for fat burning, research for oxygen during the training and thus creates
shows that by doing your cardio in a fasted an oxygen shortage, causing your body to ask for
state upon waking, you can burn up to 20% more during your recovery. This after burn effect
more fat than if you had consumed a meal. is referred to as Excess Post-Exercise Oxygen
Consumption (EPOC) and is the reason why
Research shows that exercising in a fasted state intense exercise will help burn excess fat and
increases both lipolysis and fat oxidation rates. calories.
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
LISS Cardio
because one of the key problems with the LISS cardio stands for ‘Low Intensity Steady
“stubborn fat” is reduced blood flow. State’. 50 to 60% maximum heart rate, at a
consistent pace. About 45 to 60 minutes of LISS
Training Fasted is a personal preference. You do can help the body become conditioned over
not HAVE to train fasted. time to use fat as a fuel source better at your next
workout. LISS is also a low-impact way to work
your ligaments, tendons, joints, and muscles in
preparation for when you want to crank up the
intensity.
REST +
RECOVERY
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.
Throughout this program you will see I have made W HAT I AL WAY S
Sunday your rest day. However, if something comes TE LL MY CL IE NT S
up and you need to rearrange your rest day, you
can do so. IS TH IS TR AI NI NG
PR OG RA M IS A
GU ID E. YO U NE ED
IT TO FI T YO UR
LIF ES TY LE .
STRETCHING
How often should I stretch?
MY ANSWER IS DAILY!
I know when it comes to training, a lot of tend to neglect or not bother stretching. I know this because
I am just as guilty of this as you are. However, this year I’m stopping with the excuses and I am making
time to stretch DAILY!
Think about waking up in the morning. Most likely, one of the first things you do without even thinking
about it is stretch. Stretching is instinctive, meaning that your body already is leading you to do it. While
this type of morning stretching is a great way to get up and going, focusing on more targeted stretching
during the day will have the greatest benefit on muscles and joints.
Stretching regularly will strengthen your muscles and increase your flexibility. The more flexible you are,
the better it is for your joints. Keeping muscles and joints in top condition helps with your day-to-day
range of motion and can help guard against injury. Major muscle groups really benefit from stretching.
Focus on shoulders and neck, calves and thighs, hips, and lower back. Remember to stretch evenly on
both sides. Lastly, remember to breathe. Exhale while going into the stretch; hold the stretch as you
inhale.
Stretching should not be painful. A mild discomfort means you are getting a good stretch. If you
feel pain, you should ease up or stop and consult a doctor. Just like anything there are times when
stretching could be a bad thing. For example, if you have an injury it could be made worse by certain
types of stretching. If you push it too far, you could injure muscles, ligaments, or nerves just by stretching.
Be aware and listen to your body.
When to stretch?
Before working out it is important to complete a dynamic warm up! Try to avoid any static stretches
whilst warming up as studies have shown it to decrease muscle strength and power.
SET SETS EXERCISE H A S H TAG

3 20 SECONDS ALTERNATING LUNGES #bbralternatinglunges
3 20 SECONDS HIGH KICKS #bbrhighkicks
3 20 SECONDS JUMP SQUATS #bbrjumpsquats
3 20 SECONDS ARM CIRCLES #bbrarmcircles
3 20 SECONDS HIGH KNEES #bbrhighknees
3 20 SECONDS SWAY SQUATS #bbrswaysquats
3 20 SECONDS BUM KICKS #bbrbumkicks

Post-Workout (Warm Down)
Post workout is where stretching can become very beneficial. It is important that you stretch to reduce
tension so that your muscles can return to a relaxed state. Here are a few common stretches you may
wish to do post workout.

3 20 SECONDS HAMSTRING STRETCH #bbrhamstringstretch
3 20 SECONDS GLUTE STRETCH #bbrglutestretch
3 20 SECONDS QUAD STRETCH #bbrquadstretch
3 20 SECONDS GROIN STRETCH #bbrgroinstretch
3 20 SECONDS BACK STRETCH #bbrlowerbackstretch
3 20 SECONDS ABDOMINAL STRETCH #bbrabdominalstretch
3 20 SECONDS SHOULDER STRETCH #bbrshoulderstretch
3 20 SECONDS TRICEP STRETCH #bbrtricepstretch
3 20 SECONDS CALF STRETCH #bbrcalfstretch
3 20 SECONDS HIP FLEXOR STRETCH #bbrhipflexorstretch
3 20 SECONDS NECK STRETCH #bbrneckstretch
Stretching at work
If you are someone who works a desk job and spends most of their day sitting down or you find yourself
getting sleepy at work or losing concentration, it’s time to stretch. Stretching at work can guard against
repetitive-motion injuries that are caused by desk work and it also can boost energy!

1 20 SECONDS NECK STRETCH #bbrneckstretch
1 20 SECONDS CHIN TO CHEST #bbrchintocheststretch
1 20 SECONDS TRICEP STRETCH #bbrtricepstretch
1 20 SECONDS BACK STRETCH #bbrseatedbackstretch
1 20 SECONDS GLUTE STRETCH #bbrseatedglutestretch
1 20 SECONDS HAMSTRING STRETCH #bbrseatedhamstringstretch
1 20 SECONDS QUAD STRETCH #bbrquadstretch
1 20 SECONDS CALF STRETCH #bbrcalfstretch

Workouts
WEEK 1
Breakdown
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
UPPER UPPER LISS

HIIT CARDIO
BODY BODY LOWER CARDIO
GLUTES & REST &
CIRCUIT WEIGHTED BODY &
WEIGHTED TIGHTEN RECOVERY
& & WEIGHTED TIGHTEN
AND TONE
CORE CORE AND TONE
M O N DAY : G L U T E AC T I VAT I O N
V I M E O E X E R C I S E D E M O N S T R AT I O N S : h t t p s : / / v i m e o . c o m / a l b u m / 5 5 7 9 4 1 3
AC T I VAT I O N C I R C U I T
30 seconds on, 10 seconds transition time to move between exercises.
90 seconds rest between sets.
SET SETS REPS/TIME EXERCISE

A1 2 30 SECONDS E/L CABLE KICKBACKS
A2 2 30 SECONDS E/L COTTON BAND SQUAT SIDE STEPS
GLUTES WEIGHTED
Move quickly between exercises in supersets (A1, A2 etc.) and
have no longer than 90 seconds rest between sets.
SET SETS REPS/TIME EXERCISE TEMPO

A1 3 12 SMITH MACHINE SUMO SQUATS 3020
A2 3 15 FROG GLUTE HYPEREXTENSIONS 2020
B1 3 12 BARBELL HIP THRUSTS 2220
B2 3 15 BANDED ABDUCTORS 1010
C1 3 12 E/L DUMBBELL WALKING LUNGES 2020
C2 3 15 E/L BANDED FIRE HYDRANTS 1010
FINISHER

A1 2 40 DUMBBELL FROG PUMPS
T U E S DAY : U P P E R B O D Y C I R C U I T


BARBELL SEATED SHOULDER PRESS
A1 3 30 SECONDS
(BEHIND HEAD)
DUMBBELL SINGLE ARM ARNOLD PRESS

A2 3 30 SECONDS E/A
(STANDING)
A3 3 30 SECONDS DUMBBELL 3 WAYS
A4 3 30 SECONDS DUMBBELL TRICEP OVERHEAD EXTENSION
A5 3 30 SECONDS BANDED PULL APARTS
A6 3 30 SECONDS TRICEP PUSH UPS
A7 3 30 SECONDS DUMBBELL SHOULDER BOMBS
A8 3 30 SECONDS TRICEP DIPS
CO R E

A1 4 30 SECONDS CRUNCHES
A2 4 30 SECONDS E/S OBLIQUE CRUNCHES
A3 4 30 SECONDS LEG RAISES
A4 4 30 SECONDS SPIDERMANS
W E D N E S DAY : H I I T C A R D I O
Intervals: 20 seconds on/60 seconds off

A1 1 10 MINUTES STEADY STATE TREADMILL WALK
B1 10 20 SECONDS TREADMILL SPRINT
C1 1 10 MINUTES STEADY STATE TREADMILL WALK
T I G H T E N A N D TO N E


A1 4 30 SECONDS BANDED ABDUCTORS
A2 4 30 SECONDS BANDED CRAB WALKS
A3 4 30 SECONDS BANDED JUMP SQUATS
A4 4 30 SECONDS BANDED SQUAT SIDE STEPS
A5 4 30 SECONDS E/L BANDED FIRE HYDRANTS
A6 4 30 SECONDS BANDED THRUST FLYES

T H U R S DAY : U P P E R B O D Y W E I G H T E D


A1 3 15 LAT PULL DOWNS 3020
A2 3 15 BANDED LAT PULL DOWNS 2020
B1 3 12 E/A DUMBBELL SINGLE ARM ROWS 2020
DUMBBELL ALTERNATING BICEP

B2 3 12 E/A 2020
CURLS
C1 3 15 CABLE ROPE LAT PUSHDOWNS 2020
C2 3 15 CABLE BICEP CURLS 2020
CO R E

A1 4 30 SECONDS V SITS
A2 4 30 SECONDS REVERSE CRUNCHES
A3 4 30 SECONDS MOUNTAIN CLIMBERS
A4 4 30 SECONDS VACUUMS
F R I DAY : L O W E R B O D Y W E I G H T E D

A1 2 30 SECONDS COTTON BAND SQUAT SIDE STEPS
A2 2 30 SECONDS COTTON BAND FORWARD CRAB WALKS
LOWER BODY WEIGHTED


A1 3 15 GLUTE HYPEREXTENSIONS 2120
B1 3 10 E/W BANDED LATERAL WALKS 1010
SMITH MACHINE ELEVATED

B2 3 15 3020
ROMANIAN DEADLIFTS
DUMBBELL BANDED HIP

C1 3 15 2120
THRUSTS
C2 3 10 E/L DUMBBELL WALKING LUNGES 2020
EXERCISE BALL HAMSTRING

C3 3 15 2020
CURLS
FINISHER

A1 2 40 BANDED SQUAT PULSES
S AT U R DAY : L I S S C A R D I O
Liss cardio: 45 minute walk (fasted optional)


A1 4 30 SECONDS PLANK RAISES
A2 4 30 SECONDS MOVING PUSH UPS
A3 4 30 SECONDS SHOULDER TAPS
A5 4 30 SECONDS BURPEES
A6 4 30 SECONDS PLANK
S U N DAY : R E S T & R E CO V E R Y
WEEK 2
Breakdown
UPPER UPPER LISS

HIIT CARDIO
BODY BODY LOWER CARDIO
GLUTES & REST &
CIRCUIT WEIGHTED BODY &
WEIGHTED SCULPT AND RECOVERY
& & WEIGHTED SCULPT
TONE
CORE CORE AND TONE
M O N DAY : G L U T E S W E I G H T E D

A1 2 30 SECONDS BANDED FROG KICKS
A2 2 30 SECONDS E/L BANDED KICKBACKS
A3 2 30 SECONDS BANDED SQUAT KICKS
A4 2 30 SECONDS BANDED SQUAT HOLD
GLUTES WEIGHTED

A1 3 DS 10, 10, 10 SMITH MACHINE HIP THRUSTS 2120
KETTLEBELL ELEVATED SUMO

B1 3 DS 10, 10, 10 2020
SQUATS
C1 3 DS 10, 10, 10 DUMBBELL FROG PUMPS 1010
FINISHER

A1 2 40 BANDED ABDUCTORS
T U E S DAY : U P P E R B O D Y C I R C U I T


A1 3 40 SECONDS MED BALL SLAMS
A2 3 40 SECONDS PLATE HAMMER CURLS
A3 3 40 SECONDS SPIDERMANS
A4 3 40 SECONDS WALL BALLS
A5 3 40 SECONDS KETTLEBELL BENT OVER ROWS
A6 3 40 SECONDS KETTLEBELL SUMO SQUAT TO UPRIGHT ROW
A7 3 40 SECONDS KETTLEBELL SWINGS
CO R E

A1 4 30 SECONDS DIAMOND CRUNCHES
A2 4 30 SECONDS MODIFIED V SITS

W E D N E S DAY : H I I T C A R D I O

A1 1 10 MINUTES STEADY STATE STEPPER WALK
B1 15 20 SECONDS STEPPER SPRINT
C1 1 10 MINUTES STEADY STATE STEPPER WALK


A1 4 30 SECONDS SQUAT PULSES
A2 4 30 SECONDS JUMP SQUATS
A3 4 30 SECONDS WALKING LUNGES
A4 4 30 SECONDS PULSING LUNGE TO SQUAT COMPLEX
A5 4 30 SECONDS GLUTE BRIDGES
A6 4 30 SECONDS WALL SIT

T H U R S DAY : U P P E R B O D Y W E I G H T E D
Move quickly between exercises in supersets (A1, A2 etc.) and have no longer than 90 seconds rest
between sets.

DUMBBELL SHOULDER PRESS
A1 3 15 2020
(SEATED)
A2 3 10 DUMBBELL LATERAL RAISES 1110
DUMBBELL SEATED FRONT

A3 3 10 1110
RAISES
B1 3 15 CABLE ROPE LAT PUSHDOWNS 2020
B2 3 15 CABLE ROPE FACE PULLS 2020
B3 3 15 DUMBBELL REVERSE FLYES 1110
CO R E

A1 4 30 SECONDS PLANK TAPS
A3 4 30 SECONDS PLANK ROCKS
A4 4 30 SECONDS BICYCLES

A1 2 30 SECONDS BANDED WALKING LUNGES
A2 2 30 SECONDS E/L BANDED KICKBACKS
LOWER BODY WEIGHTED


A1 3 15 BARBELL SQUATS 2320
B1 3 15 BARBELL SUMO SQUATS 3020
B2 3 10 E/L UP AND OVERS -
DUMBBELL ROMANIAN
C1 3 15 3020
DEADLIFTS
C2 3 10 E/L BULGARIAN HOPS -
C3 3 10 E/L CABLE KICKBACKS 2120
FINISHER

A1 2 40 FROG KICKS
S AT U R DAY : L I S S C A R D I O
Liss cardio: 45 minute walk (fasted optional)


A1 4 30 SECONDS DUMBBELL SHOULDER BOMBS
A2 4 30 SECONDS DUMBBELL SUPERMAN RAISES
A3 4 30 SECONDS DUMBBELL THRUSTERS
A4 4 30 SECONDS DUMBBELL SHOULDER COMPLEX
A5 4 30 SECONDS DUMBBELL TRICEP KICK BACKS
A6 4 30 SECONDS DUMBBELL ALTERNATING BICEP CURLS
WEEK 3
Breakdown
UPPER HIIT HIIT

UPPER BODY
BODY CARDIO LOWER CARDIO
GLUTES WEIGHTED REST &
CIRCUIT & BODY &
WEIGHTED & RECOVERY
& SCULPT WEIGHTED TIGHTEN
CORE
CORE AND TONE AND TONE
M O N DAY : U P P E R B O D Y C I R C U I T


A1 4 30 SECONDS DUMBBELL ROW TO KICK BACKS
A2 4 30 SECONDS DUMBBELL SHOULDER COMPLEX
A5 4 30 SECONDS DUMBBELL SIT UP
A6 4 30 SECONDS DUMBBELL UPRIGHT ROWS
A7 4 30 SECONDS INCLINE PUSH UPS
A8 4 30 SECONDS MED BALL SLAMS
CO R E

A2 4 30 SECONDS ROTATED PLANK
A3 4 30 SECONDS TOE TAPS
A4 4 30 SECONDS E/W SIDE PLANK

T U E S DAY : G L U T E S W E I G H T E D

A1 3 30 SECONDS E/L CABLE KICKBACKS
A2 3 30 SECONDS E/W COTTON BAND LATERAL WALKS
GLUTES WEIGHTED
between sets.

A1 4 12 SMITH MACHINE HIP THRUSTS 2120
A2 4 25 COTTON BAND HIP THRUSTS 1010
B1 3 12 E/L DUMBBELL SPLIT SQUATS 2020
PLATE LAYING LATERAL LEG

B2 3 15 E/L 1110
RAISES
C1 3 12 E/W KETTLEBELL SWAY SQUATS 2020
C2 3 15 BOX JUMPS -
FINISHER

A1 3 30 SECONDS KETTLEBELL GLUTE SWINGS
W E D N E S DAY : U P P E R B O D Y W E I G H T E D
between sets.

DUMBBELL SINGLE ARM ARNOLD
A1 4 12 E/A 2020
PRESS (SEATED)
DUMBBELL OVERHEAD TRICEP

A2 4 15 2020
EXTENSIONS
B1 4 15 CABLE BICEP CURLS 2020
DUMBBELL ALTERNATING BICEP

B2 4 12 E/A 2020
CURLS
C1 4 15 CABLE ROPE TRICEP EXTENSIONS 2120
C2 4 15 TRICEP DIPS 1010
FINISHER

CO R E

A1 4 30 SECONDS VACUUMS
A2 4 30 SECONDS TOE TOUCHES
A3 4 30 SECONDS BICYCLES

T H U R S DAY : H I I T C A R D I O

A1 1 10 MINUTES STEADY STATE TREADMILL WALK
B1 10 20 SECONDS STANDING BIKE SPRINT
C1 1 10 MINUTES STEADY STATE TREADMILL WALK


A1 4 30 SECONDS E/L ANKLE WEIGHT UP AND OVERS
A2 4 30 SECONDS E/L ANKLE WEIGHT KICK BACKS
A3 4 30 SECONDS E/L ANKLE WEIGHT LATERAL KICKS
A4 4 30 SECONDS JUMPING LUNGES
A5 4 30 SECONDS JUMPING LUNGE TO SQUAT COMPLEX
A6 4 30 SECONDS JUMP SQUATS


A1 3 30 SECONDS BANDED ABDUCTORS
A2 3 30 SECONDS BANDED CRAB WALKS
LOWER BODY WEIGHTED

between sets.

A1 4 10 BARBELL SQUATS 2220
B1 4 15 BOX JUMPS -
DUMBBELL ROMANIAN
B2 4 15 3020
DEADLIFTS
C1 3 12 E/L BULGARIAN HOPS -
C2 3 12 E/L CABLE KICKBACKS 1110
C3 3 12 E/L UP AND OVERS -
FINISHER

A1 3 30 SECONDS DUMBBELL GLUTE BRIDGES
S AT U R DAY : H I I T C A R D I O

A1 1 10 MINUTES STEADY STATE BIKE RIDE
B1 10 20 SECONDS SITTING BIKE SPRINT
C1 1 10 MINUTES STEADY STATE BIKE RIDE


A1 4 30 SECONDS DUMBBELL CURL TO PRESS
A2 4 30 SECONDS CABLE TRICEP PUSHDOWNS
A3 4 30 SECONDS DUMBBELL 3 WAYS
B1 4 30 SECONDS DUMBBELL REVERSE FLYES
B2 4 30 SECONDS DUMBBELL SHOULDER PRESS
B3 4 30 SECONDS BANDED PULL APARTS
WEEK 4
Breakdown
UPPER HIIT LISS

UPPER BODY
BODY CARDIO LOWER CARDIO
GLUTES WEIGHTED REST &
CIRCUIT & BODY &
WEIGHTED & RECOVERY
& SCULPT WEIGHTED SCULPT
CORE
CORE AND TONE AND TONE
M O N DAY : U P P E R B O D Y C I R C U I T


A2 4 40 SECONDS ELEVATED SHOULDER TAPS
A3 4 40 SECONDS DUMBBELL JUMPING JACKS
A4 4 40 SECONDS DUMBBELL CURL TO PRESS
A5 4 40 SECONDS BENCH HOPS
A7 4 40 SECONDS DUMBBELL HIGH PUNCHES
A8 4 40 SECONDS MOVING PUSH UPS
CO R E

A1 4 30 SECONDS CRUNCHES
A3 4 30 SECONDS TOE TOUCHES
A4 4 30 SECONDS PLANK
T U E S DAY : G L U T E S W E I G H T E D

A1 3 30 SECONDS COTTON BAND FORWARD CRAB WALKS
A2 3 30 SECONDS COTTON BAND SQUAT PULSES
GLUTES WEIGHTED
between sets.

A1 4 15 SMITH MACHINE NARROW HIP THRUSTS 2120
A2 4 12 E/L SMITH MACHINE KICK UPS 1110
B1 4 15 BARBELL SUMO SQUATS 3020
B2 4 12 E/L BARBELL WALKING LUNGES 2020
COTTON BAND SMITH MACHINE SUMO

C1 4 15 1111
SQUAT PULSES
COTTON BAND LAYING LEG LATERAL

C2 4 12 E/L 1010
RAISES
FINISHER

A1 3 30 SECONDS COTTON BAND SLED PUSH
W E D N E S DAY : U P P E R B O D Y W E I G H T E D
between sets.

A1 4 15 SMITH MACHINE BENT OVER ROWS 2020
A2 4 12 DUMBBELL 3 WAYS 1010
B1 4 12 E/A ALTERNATING LAT PULL DOWNS 2020
B2 4 12 E/A DUMBBELL ARNOLD PRESS (SEATED) 2020
C1 4 15 CABLE ROPE TRICEP EXTENSIONS 2120
C2 4 15 CABLE BICEP CURLS 2020
FINISHER

CO R E

A1 4 30 SECONDS CABLE CRUNCHES
A4 4 30 SECONDS RUSSIAN TWISTS

T H U R S DAY : H I I T C A R D I O
between sets.

A1 1 10 MINUTES STEADY STATE ELLIPTICAL
B1 15 20 SECONDS ELLIPTICAL SPRINT
C1 1 10 MINUTES STEADY STATE ELLIPTICAL


A1 4 30 SECONDS COTTON BAND SQUAT PULSES
A2 4 30 SECONDS COTTON BAND SQUAT SIDE STEPS
A3 4 30 SECONDS COTTON BAND POP SQUATS
A4 4 30 SECONDS COTTON BAND LATERAL WALKS
A5 4 30 SECONDS COTTON BAND GLUTE BRIDGES
A6 4 30 SECONDS BANDED THRUST FLYES


A1 3 30 SECONDS E/L BANDED CURTSY LUNGES
A2 3 30 SECONDS BANDED FORWARD CRAB WALKS
LOWER BODY WEIGHTED
between sets.

A1 4 DS 10, 10, 10 HAMSTRING EXTENSIONS 2120
B1 4 15 COTTON BAND DUMBBELL HIP THRUSTS 2120
B2 4 12 E/L SMITH MACHINE SIDE STEP UPS 2020
C1 4 30 SECONDS COTTON BAND BARBELL SQUAT HOLD -
C2 4 12 E/L DUMBBELL CURTSY LUNGE PULSES 1111
C3 4 15 POP SQUATS -
FINISHER

A1 3 30 SECONDS E/L DUMBBELL SINGLE LEG GLUTE BRIDGES
S AT U R DAY : H I I T C A R D I O

A1 1 10 MINUTES HAMSTRING EXTENSIONS 2120
B1 15 20 SECONDS COTTON BAND DUMBBELL HIP THRUSTS 2120
C1 1 10 MINUTES SMITH MACHINE SIDE STEP UPS 2020


A1 4 30 SECONDS KETTLEBELL SWINGS
A2 4 30 SECONDS DUMBBELL SUPERMAN RAISES
A3 4 30 SECONDS DUMBBELL SQUAT PUNCHES
A4 4 30 SECONDS DUMBBELL SNATCHES
A5 4 30 SECONDS PLANK RAISES
Thank you so much for completing this Program! I hope you enjoyed the workouts as much as I enjoyed
creating them!!
Over the last 4 weeks, you’ve challenged yourself and put your body through a new, challenging training
phase. Although this was all about making physical changes, you have definitely made some positive
mental changes too. Succeeding is all about having the right mindset!
THANK YOU SO MUCH FOR CHOOSING BBR. I WOULD LOVE TO CONTINUE WORKING WITH YOU!
MUCH LOVE,
Rach xx

Tighten - Tone

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Tighten - Tone

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4 week shred

Whenever I’m looking to really fine tune my physique

Get excited – it’s time to work! There will definitely

LET’S GET STARTED!

1. I AM HERE TO SUPPORT AND GUIDE YOU through this

I RECOMMEND YOU DOWNLOAD AN INTERVAL TIMER on

4. your phone! I use an app called ‘SIIT’,

PLEASE JOIN THE “BODIES BY RACHEL PERSONAL

WE WOULD LOVE TO FOLLOW YOUR JOURNEY so please

I have structured cardio sessions into your program;

**This is completely optional! You will most definitely

One thing I want to stress during this Challenge is

Each workout video is demonstrated on the BBR Vimeo Workout Library.

How to choose my weights?

1. Is this weight challenging?

Why booty bands?

When we use weight, we concentrate on the

Throughout this program I have put a lot

A common reason why some people cannot develop their glutes

At BBR we know that in order to increase muscle

Being successful at anything in life begins with intent.

Over time, persistence will pay off and

Rest Periods Time under tension

SET SETS EXERCISE H A S H TAG

3 20 SECONDS HIGH KICKS #bbrhighkicks

3 20 SECONDS JUMP SQUATS #bbrjumpsquats

3 20 SECONDS ARM CIRCLES #bbrarmcircles

3 20 SECONDS HIGH KNEES #bbrhighknees

3 20 SECONDS SWAY SQUATS #bbrswaysquats

3 20 SECONDS BUM KICKS #bbrbumkicks

SET SETS EXERCISE H A S H TAG

3 20 SECONDS GLUTE STRETCH #bbrglutestretch

3 20 SECONDS QUAD STRETCH #bbrquadstretch

3 20 SECONDS GROIN STRETCH #bbrgroinstretch

3 20 SECONDS BACK STRETCH #bbrlowerbackstretch

3 20 SECONDS ABDOMINAL STRETCH #bbrabdominalstretch

3 20 SECONDS SHOULDER STRETCH #bbrshoulderstretch

3 20 SECONDS TRICEP STRETCH #bbrtricepstretch

3 20 SECONDS CALF STRETCH #bbrcalfstretch

3 20 SECONDS HIP FLEXOR STRETCH #bbrhipflexorstretch

3 20 SECONDS NECK STRETCH #bbrneckstretch

SET SETS EXERCISE H A S H TAG

1 20 SECONDS CHIN TO CHEST #bbrchintocheststretch

1 20 SECONDS SHOULDER STRETCH #bbrshoulderstretch

1 20 SECONDS TRICEP STRETCH #bbrtricepstretch

1 20 SECONDS SHOULDER STRETCH #bbrshoulderstretch

1 20 SECONDS BACK STRETCH #bbrseatedbackstretch

1 20 SECONDS GLUTE STRETCH #bbrseatedglutestretch

1 20 SECONDS HAMSTRING STRETCH #bbrseatedhamstringstretch

1 20 SECONDS QUAD STRETCH #bbrquadstretch

1 20 SECONDS CALF STRETCH #bbrcalfstretch

UPPER UPPER LISS

SET SETS REPS/TIME EXERCISE

A2 2 30 SECONDS E/L COTTON BAND SQUAT SIDE STEPS

SET SETS REPS/TIME EXERCISE TEMPO

A2 3 15 FROG GLUTE HYPEREXTENSIONS 2020

B1 3 12 BARBELL HIP THRUSTS 2220

B2 3 15 BANDED ABDUCTORS 1010

C1 3 12 E/L DUMBBELL WALKING LUNGES 2020

C2 3 15 E/L BANDED FIRE HYDRANTS 1010

SET SETS REPS/TIME EXERCISE

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

SET SETS REPS/TIME EXERCISE