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Tighten - Tone
Tighten - Tone
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!
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.
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!
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.
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!
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.
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.
When you choose your weight, I want you to consider two things;
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
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.
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!!!
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.
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!
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.
GLUTES WEIGHTED
Move quickly between exercises in supersets (A1, A2 etc.) and
have no longer than 90 seconds rest between sets.
FINISHER
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 4
CO R E
30 seconds on, 10 seconds transition time to move between exercises.
90 seconds rest between sets.
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
T I G H T E N A N D TO N E
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 5
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 6
CO R E
30 seconds on, 10 seconds transition time to move between exercises.
90 seconds rest between sets.
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
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 7
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.
FINISHER
T I G H T E N A N D TO N E
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 9
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
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
M O N DAY : G L U T E S W E I G H T E D
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 8 7
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.
GLUTES WEIGHTED
Move quickly between exercises in supersets (A1, A2 etc.) and
have no longer than 90 seconds rest between sets.
FINISHER
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 8 8
A3 3 40 SECONDS SPIDERMANS
CO R E
30 seconds on, 10 seconds transition time to move between exercises.
90 seconds rest between sets.
T I G H T E N A N D TO N E
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 9 0
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 9 2
Move quickly between exercises in supersets (A1, A2 etc.) and have no longer than 90 seconds rest
between sets.
CO R E
30 seconds on, 10 seconds transition time to move between exercises.
90 seconds rest between sets.
A4 4 30 SECONDS BICYCLES
F R I DAY : L O W E R B O D Y W E I G H T E D
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 9 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.
DUMBBELL ROMANIAN
C1 3 15 3020
DEADLIFTS
FINISHER
T I G H T E N A N D TO N E
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 9 4
S U N DAY : R E S T & R E CO V E R Y
WEEK 3
Breakdown
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
M O N DAY : U P P E R B O D Y C I R C U I T
AC T I VAT I O N C I R C U I T
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 6 5 0
CO R E
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest between sets.
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 6 5 1
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.
60 seconds rest between sets.
GLUTES WEIGHTED
Move quickly between exercises in supersets (A1, A2 etc.) and have no longer than 60 seconds rest
between sets.
C2 3 15 BOX JUMPS -
FINISHER
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 6 5 2
Move quickly between exercises in supersets (A1, A2 etc.) and have no longer than 60 seconds rest
between sets.
FINISHER
CO R E
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest between sets.
A3 4 30 SECONDS BICYCLES
T I G H T E N A N D TO N E
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 6 5 3
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 6 5 5
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.
60 seconds rest between sets.
B1 4 15 BOX JUMPS -
DUMBBELL ROMANIAN
B2 4 15 3020
DEADLIFTS
FINISHER
T I G H T E N A N D TO N E
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 6 5 7
S U N DAY : R E S T & R E CO V E R Y
WEEK 4
Breakdown
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
M O N DAY : U P P E R B O D Y C I R C U I T
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 9 1 3
CO R E
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest between sets.
A4 4 30 SECONDS PLANK
T U E S DAY : G L U T E S W E I G H T E D
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 9 1 5
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.
60 seconds rest between sets.
GLUTES WEIGHTED
Move quickly between exercises in supersets (A1, A2 etc.) and have no longer than 60 seconds rest
between sets.
FINISHER
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 9 1 6
Move quickly between exercises in supersets (A1, A2 etc.) and have no longer than 60 seconds rest
between sets.
FINISHER
CO R E
30 seconds on, 10 seconds transition time to move between exercises.
60 seconds rest between sets.
T I G H T E N A N D TO N E
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 9 1 7
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 9 1 8
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.
60 seconds rest between sets.
Move quickly between exercises in supersets (A1, A2 etc.) and have no longer than 60 seconds rest
between sets.
C3 4 15 POP SQUATS -
FINISHER
T I G H T E N A N D TO N E
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 9 2 1
S U N DAY : R E S T & R E CO V E R Y
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