WEEK 1

DAY ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

8 WEEK CHALLENGE

BUILD YOUR BEST BEACH BODY WITH ME!

Gym
GYM: PEACH PLEASE! CHALLENGE 1 1
WEEK 5
1 LOWER BODY

DAY ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

WARM UP EXERCISES

SINGLE SKY BRIDGE | 3 SETS | 12 EACH LEG | NO REST

1. Place one foot on a bench and lift your hips up as high as possible forming a
straight line from your shoulders to your knee
2. Squeeze your glutes and slowly lower, controlling using your glute
3. Repeat for the required number of repetitions before repeating on the other leg

SINGLE LEG GLUTE BRIDGE | 3 SETS | 12 EACH LEG | 30 SECONDS

1. Lay on your back with your knees bent to 90 degrees and feet hip-width apart.
Extend one leg straight up
2. Lift your hips up as high as possible forming a straight line from your shoulders to your knee
3. Squeeze your glutes and hold this position
4. Keeping your back straight, slowly lower your leg and repeat for the other leg -
this is 1 repetition

EXERCISES

LEG PRESS WITH BOOTY BAND | 4 SETS | 12 REPS

1. Place the booty band just above your knees, with both feet on the leg press machine
with your back straight against the chair
2. Push through your heels but do not fully extend your legs, and always keep tension
on the booty band
3. Lower yourself back to the original position and repeat

HYPEREXTENSION | 4 SETS | 12 REPS

1. Place your feet on the hyperextension plate, with hips resting on padding and arms on chest
(or with weight plate)
2. Hinge from the hips and lower your torso towards the ground, keeping core engaged and
back flat
3. Once you are almost at full range of motion, drive back to starting position, activating glutes
on way up. Repeat motion

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WEEK 5
1 LOWER BODY

DAY ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

LEG EXTENSION | 4 SETS | 12 REPS

1. Sit down on leg extension machine, with padding hooked over your ankles, resting
on your shins. Toes should be pointing forwards
2. From starting postion, drive leg straight towards roof
3. Pause at the top of the motion and feel your quads engage, and then slowly lower back
to starting postion

SUMO SQUATS (SMITH MACHINE) | 4 SETS | 12 REPS

1. Stand with your feet turned out and wider than shoulder-width, with the bar across the
back of your shoulders
2. Pushing your hips back, and bending at the knees, sink to 90-degrees. Keep your back
strong and press through the feet
3. Pause at the bottom, before driving through your feet and returning to the starting position

COOL DOWN (SUPERSET)

CHATURANGA DANDASANA | 3 SETS | 20S HOLD

1. From Downward Facing Dog pose, lower yourself into a straight arm plank
2. Straighten your body so there is a straight line from shoulder to ankle
3. Bend your elbows and hug them to your torso, stacking the wrists under
your shoulders
4. Balancing yourself on your toes, engage the core, and gaze down
5. Hold the posture for 60 second, breathing deeply
6. Exhale and lower your body on the mat, before repeating it once more

DOLPHIN PLANK | 3 SETS | 20S HOLD

1. From Chaturanga Dandasana, place the forearms on the floor, push your hips up and
come into Dolphin pose
2. From the Dolphin Pose, inhale and slide your body forward until the shoulders come
directly over your elbows and your torso is parallel to the mat
3. Roll your shoulder blades back and away from the spine and ears while pressing your
forearms and elbows firmly on the mat
4. Engage the core muscles and lengthen the tailbone towards your heels as if someone
is pulling your spine
5. Keep your head and neck aligned with the spine. Gaze forward and hold the posture,
breathing deeply, for 60 seconds
6. To exit the pose, exhale and slowly lower the body to the mat and relax by lying down
on your stomach
7. Repeat two more times, holding the pose longer each time

GYM: PEACH PLEASE! CHALLENGE 3 3

WEEK 5
1 UPPER BODY AND CORE

DAY TWO
ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

WARM UP EXERCISES

WARM UP (ELLIPTICAL) | 1 SETS | 5MINS

1. Choose a piece of cardio equipment to warm up on for 5-10 mins
2. Complete some bodyweight exercises and light stretches to complete your warmup before
starting training

BENCH TRICEP DIPS | 1 SET | 20 REPS

1. Bring hands shoulder-width apart on the bench and step feet out in front of you
2. Keeping the back close to the bench, slowly lower body towards the ground
3. Keep elbows pointing behind you, pause just before you hit the ground and then push
back to starting position without resting on bench

EXERCISES

REVERSE GRIP BENT OVER ROW | 3 SETS | 12 REPS

1. Hold your barbell with an underhand grip, with your knees slightly bent, glutes squeezed
and your upper body hinged forward to about 45-degrees
2. Pull the barbell towards you while keeping your elbows close to your sides and squeezing
your shoulder blades together
3. Slowly lower the barbell, controlling the movement with your upper back until your arms
are straight

TRICEP DIPS (ASSISTED MACHINE) | 3 SETS | 12 REPS

1. Kneel on the platform and place hands on the bars.
2. Engage the core and flex the elbows, allowing the body to move downwards
3. Press through the hands and extend the elbows to return to starting position
4. Ensure the upper body remains tall throughout, do not lean the chest and shoulders
forwards

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WEEK 5
1 UPPER BODY AND CORE

DAY TWO
ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

CHIN UPS | 4 SETS | 12 REPS

1. With a neutral grip, pull your body up until your chin is above the bar
2. If you don’t have the assisted chin ups machine, use a box and perform jumping chin-ups
where you jump up to the top of the chin-up position, pause for 1 second before slowly
lowering back down

ARNOLD PRESS | 4 SETS | 12 REPS

1. Hold a dummbell in each hand to your shoulders, palms facing you
2. Externally rotate the hands as you shoulder press, so the palms end up facing forward
when the arms are straight above your head
3. Reverse this movement

CORE EXERCISES (SUPERSET)

AB PASS (EXERCISE BALL) | 3 SETS | 8 REPS

1. Lay on your back holding the exercise ball in your arms
2. Engage your core and while keeping your legs straight, lift your legs towards the ball,
momentarily pausing at the top
3. Place the ball between your feet, and slowly lower your arms and legs stopping them
just before the ground
4. Lift the ball back up and this time take it with your hands - this is 1 rep

SIDE CRUNCHES (EXERCISE BALL) | 3 SETS | 8 EACH SIDE

1. Lay over an exercise ball on your side with both feet against the wall
2. Crunch up to the side and pause for 1 second, before slowly lowering back down to the ball
3. Repeat the same number of reps on the other side

GYM: PEACH PLEASE! CHALLENGE 5 5

WEEK 5
1 LOWER BODY

DAY THREE
ONE

REST: 30 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

WARM UP EXERCISES

RAINBOWS | 3 SETS | 12 EACH LEG | NO REST

1. Using a bench (or the floor), place 1 leg straight out to the side
2. Lift your leg up as high as possible, then twist it in an arc behind you as far as you can
without twisting your hips
3. Slowly return to the starting position before the next rep, controlling with your glute
4. Repeat for the other leg when you have completed all your reps

WALL SIT (BOOTY BAND) | 3 SETS | 20S

1. Loop the band around your legs, just above the knees.
2. Firmly place your back on a wall, knees hip-width apart at 90-degrees with your arms
held out straight
3. Actively push your glutes into the wall whilst keeping your knees in line with the middle toe

EXERCISES

STEP UPS (DUMBBELLS) | 4 SETS | 10 REPS EACH LEG

1. Begin with one foot on the box, with both feet shoulder-width apart and your body
facing forwards
2. Hold a dumbbell in each hand and engage your core - this is the starting position
3. With all the weight in your front leg, push straight up, keeping a slight bend forward
at your hips
4. Slowly return to the starting position, making sure your knee is in line with your middle
toe and doesn’t bend too far forwards
5. Complete desired amount of repetitions before changing legs

STRAIGHT LEG DEADLIFT (DUMBBELLS) | 4 SETS | 12 REPS

1. Stand with your feet shoulder-width apart and the dumbbells resting against your thighs.
Keep your arms straight and upper back engaged
2. Push your hips back and slowly hinge forwards at the hips, lowering the dumbbells while
keeping them in contact with your legs
3. Only go as low as you can with a straight back! Come back up by pushing your hips forwards
and maintaining core and glute engagement
4. Ensure your core is braced and your glutes are engaged the whole time, stop if you feel pain
in your lower back

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WEEK 5
1 LOWER BODY

DAY THREE
ONE

REST: 30
60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

SIDE LUNGES (DUMBBELL) | 4 SETS | 10 REPS EACH LEG

1. With a single dumbbell, take a large step to one side and sink down until your knee is at
90-degrees
2. Make sure the ankle, knee and hip of the bending leg stay in a line - the other leg stays
straight and only acts for balance
3. Push back to the starting position using only the bent leg, ensuring your chest stays up
4. Repeat for the same leg, switching legs once you have completed all reps

CRAB WALKS (DUMBBELL) | 3 SETS | 10 REPS EACH WAY

1. With a single dumbbell held against your chest, sink down into a squat with your
feet together
2. While keeping low in your squat, take a large step to one side, then step with your
other foot to bring your feet back together
3. Repeat for the same leg, covering as much distance as possible, before switching
legs to go the other way

COOL DOWN (SUPERSET)

DOWNWARD FACING DOG | 3 SETS | 30S

1. Inhale and come up and release your arms. Turn both feet to the front
2. Exhale and place both the palms on the floor, stretching out the fingers, and pressing
the palms firmly into the floor
3. Walk your left foot and align it parallel to the right. Separate your feet as wide as your hips
4. Push your heels close to the floor while the tailbone moves close to the ceiling.
Lengthen your spine as much as possible without rounding the upper back
5. Adjust the alignment to stack your shoulders over your wrists, and while pressing the
palms firmly into the floor, allow your chest to come close to the thighs
6. Hold this posture

ARCHING THREE-LEGGED DOWNWARD FACING DOG |

3 SETS | 30S EACH SIDE
1. Straighten your torso and join your feet, then walk your legs back
2. Align your body so that your heels are close to the floor, tailbone lifts to the ceiling,
and shoulder is right above your wrists
3. Pressing your palms and left foot into the floor, lift the right leg into the ceiling
4. Bend your right knee to bring the right toes close to your left glute
5. Open the right hip to the ceiling, engage the core muscles and hold the pose

GYM: PEACH PLEASE! CHALLENGE 7 7

WEEK 5
1 REST OR HIIT

DAY FOUR
ONE

REST DAY

Cook a nice meal

to fuel your body!

Hangout with your friends

and get some sun!

Chill at home!
Read a book or watch TV!

The secret of your future is hidden in your daily routine

8
WEEK 5
1 REST OR HIIT

ONE
DAY FOUR

REST: 30
60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

HIIT

RUN OR BRISK WALK | 1 SETS | 5MINS

1. Either run or walk at a brisk pace so that you would find it difficult to have a conversation
2. Continue at this pace for the required amount of time
3. If this pace becomes too difficult, slow down and walk until you feel comfortable to pick
up the pace again

SUICIDE SPRINTS | 5 SETS | 4 REPS

1. Set out 4 cones, or use 4 points approximately 10 yards apart
2. Sprint to the first point, touch the ground, then sprint back to the start
3. This time sprint to the second point, touch the ground and sprint back to the start.
4. Repeat until you reach the last point - this is 1 rep
5. Make sure you are sprinting and not jogging

MOUNTAIN CLIMBERS | 6 SETS | 40S

1. Begin mountain climbers in the pushup position
2. While maintaining torso and hip stability, bring your left knee to the left elbow
3. Quickly return to original starting position, before repeating with the right leg
4. Alternate as fast as possible for the required amount of time

PLANK JACKS | 6 SETS | 40S

1. Start in the plank position, supporting your weight on your forearms with your feet together
2. Jump your feet out as wide as possible, then immediately jump them back together like
a jumping jack
3. Repeat as fast as possible, ensuring you maintain core engagement and keep your hips low

GYM: PEACH PLEASE! CHALLENGE 9 9

WEEK 5
1 LOWER BODY

DAY FIVE
ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

WARM UP EXERCISES

DONKEY KICKS | 3 SETS | 15 REPS EACH LEGS

1. Start on your knees with both hands on the ground
2. Lift one leg behind you and kick it back like a donkey, engaging your glutes
3. Slowly return to the starting position before repeating for the opposite leg

PLANK TAP OUTS (BOOTY BAND) | 3 SETS | 10 REPS EACH LEGS

1. Bring booty band to above knees. Come into a raised plank position, with shoulders
over hands, feet together and back flat
2. From plank position, tap one foot out laterally to the side, ensuring back is flat and
core is engaged
3. Tap foot back to center and repeat on other side. Alternate between left and right

EXERCISES

DEADLIFT + STRAIGHT LEG DEADLIFT | 4 SETS | 10 REPS

1. Perform a regular deadlift from the floor, hinging from your hips with your back straight
and glutes engaged
2. When you get to the top of the deadlift, perform a straight leg deadlift and return to the top
3. Once you have completed the straight leg deadlift, complete the first deadlift by lowering
the barbell to touch the floor, and repeat

SINGLE LEG PRESS | 4 SETS | 10 REPS EACH LEG

1. Sit on the leg press machine so that you’re on the side of your left glute, with your right foot
on the plate at 45-degrees
2. Keep your back straight, hips stable and brace your upper body and core using the handle
3. Push your leg straight, then slowly lower back to the start controlling with your glute
4. Repeat, focusing on control each rep - switch legs when you’ve completed your reps

10
WEEK 5
1 LOWER BODY

DAY FIVE
ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

NORDIC CURLS | 4 SETS | 10 REPS

1. Using a spotter or the lat pulldown machine, secure your feet under the pads and rest
your shins on the bench
2. Slightly push your hips forwards and lower your body towards the ground - hold at the
furthest point you can for 1 second
3. Use your hamstrings to pull you back to the starting position without bending your hips.
Try to go a little further each time
4. The first time you do this, have your arms in front ready to catch you as it’s a very
difficult exercise

HACK SQUAT | 4 SETS | 12 REPS

1. Place both feet on the leg press machine with your back straight against the chair
2. Push through your heels but do not fully extend your legs
3. Lower yourself back to the original position and repeat

COOL DOWN (SUPERSET)

HAND TO BIG TOE POSE | 3 SETS | 30S HOLD EACH SIDE

1. Stand straight with your feet separated as wide as your hips. Place your left hand on
your waist
2. Shift the weight to the left leg and hug the right knee into your chest
3. Hold the big toe of the right foot and exhale as you stretch your leg to the front
4. Keep the standing leg straight (or slightly bent) and active while maintaining a tall spine
5. Pull the navel in towards the spine and hold the posture for one minute
6. Exhale, release the pose and repeat on the other side

STANDING SPLITS | 3 SETS | 30S HOLD EACH SIDE

1. After completing Tadasana, exhale, and place both palms on the floor slightly in front
of your feet
2. Shift your weight onto your right foot and lift your left leg up as high as possible behind you
3. Walk your hands closer to the balancing foot and bring your torso as close to your balancing
leg as possible
4. Square your hips, tuck your chin to the chest and relax your neck and shoulders.
5. Hold for 30 seconds
6. Inhale, release the leg and come back to standing position before repeating for the other leg

GYM: PEACH PLEASE! CHALLENGE 1111

WEEK 5
1 FULL BODY HIIT

DAY SIX
ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

HIIT

RUN OR BRISK WALK | 1 SETS | 5MINS

1. Either run or walk at a brisk pace so that you would find it difficult to have a conversation
2. Continue at this pace for the required amount of time
3. If this pace becomes too difficult, slow down and walk until you feel comfortable to pick
up the pace again

SPRINTS | 12 SET | 40S | 20S REST

1. Run as fast as possible for the required distance. When you have finished the sprint, reduce
your speed slowly, don’t just stop on the spot
2. Make each stride as long as possible, powerfully use your arms and ensure core engagement

REVERSE BURPEE TO BURPEE | 6 SETS | 40S | 20S REST

1. Begin with one foot on the box, with both feet shoulder width apart
2. Step your other foot onto the box, then step down to the floor
3. Repeat as fast as possible, alternating each step to simulate running

LONG JUMP + SQUAT JUMP + SWITCH JUMPS | 6 SETS | 40S | 20S REST
1. Using your arms, swing to generate power and perform a long jump covering as much
distance as possible
2. Upon landing, immediately perform a squat jump getting as high as possible. When you land,
maintain your momentum and move straight into a switch jump
3. Perform another switch jump immediately after, then jump and bring your feet together ready
for another long jump - this is 1 rep

12
WEEK 5
1 FULL BODY HIIT

DAY SIX
ONE

REST: 60 SECONDS REST AFTER EACH ROUND OR STAND ALONE EXERCISE

COOL DOWN: LIGHT CARDIO + STRETCHES | DURATION: 10 MINUTES

SIDE TO SIDE FROGGERS | 6 SETS | 40S | 20S REST

1. Start in a pushup position with your shoulders directly above your wrists
2. Jump your feet towards your left hand, then immediately jump your feet back to the
pushup position, ensuring you maintain strong core engagement and a straight back
3. Next, jump your feet towards your right hand, alternating sides each time. Repeat as
fast as possible as this is a high intensity cardio exercise

She dressed herself in confidence

every day, she refused to wear
anybody else’s insecurities.

GYM: PEACH PLEASE! CHALLENGE 1313

WEEK 1
DAY ONE If you are persistent you will
get it, if you are consistent
you will keep it

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