Untamed

Challenge
WEEKS 1+2
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my day,
my way

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introducing:
my day,
my way
Wouldn’t it be great if you had the flexibility to personalize your
Challenge workouts to suit your physique goals? Now you do!

Our brand new “My Day, My Way” feature gives you just that. I’ve
crafted a schedule of specific muscle group targeting workouts, so you
can choose where you wish to develop, sculpt, and strengthen more.
These intense workouts are to be implemented into your training plan
on your 6th day.

This can become your Saturday workout, or be implemented on

another day that suits you better — the choice is yours!

You can choose from:

• Upper Body
• Glutes + Abs
• Tabata
There are three workouts provided for each group — one for each
phase of your workout schedule. Choose to stick with one goal for the
entire Challenge, or chop and change as you progress. You have the
freedom to do as you please with this feature.

Remember to push hard, focus on forms, and challenge yourself!

Make sure to tag me on Instagram

so I don't miss your posts!

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my day, my way
upper body
REPS/
SET SETS EXERCISE FOCUS
TIME
5 BANDED PUSH UP TO ROW
(1 PUSH UP +
A1 3 Regression: BANDED PUSH UP ON KNEES TO BACK
1 ROW EACH
SIDE =1 REP) ROW

A2 3 10 E/A BANDED ALTERNATING PULL DOWN BACK

A3 3 10 DB CHEST FLY SINGLE LEG RAISE CHEST/CORE

DB CHEST PRESS (OFF CHAIR)

B1 3 12 CHEST
Alternative: DB FLOOR PRESS

BICEPS/
B2 3 10 DB BICEP CURL TO SHOULDER PRESS
SHOULDERS

B3 3 8 DB 1 AND A HALF LATERAL RAISE SHOULDERS

C1 3 8 DB BENT OVER ROW COMBO BACK

CHEST/
C2 3 8 DB CHEST FLY TO SKULL CRUSHER
TRICEPS

CHEST/
C3 3 AMRAP TRICEP DIPS
TRICEPS

PLANK UP AND DOWN TO CLIMBERS

CHALLENGE CORE/
D1 1 60 SEC
Challenge yourself: How many reps can you SHOUDLERS
do in 1 minute?

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my day, my way
2 IN 1 ABS + BUBBLE BUTT SCULPT

SET SETS REPS EXERCISE FOCUS

A1 3 10 E/L BANDED SIDE STEP INTO SQUAT GLUTES

A2 3 20 BANDED SQUAT HOLD ABDUCTIONS GLUTES

A3 3 10 DB REVERSE CRUNCH CORE

A4 3 10 DB STRAIGHT ARM SIT UP CORE

DOUBLE BANDED GLUTE BRIDGE WITH

B1 3 20 GLUTES
ABDUCTION

SINGLE LEG GLUTE BRIDGE

B2 3 10 E/L GLUTES
(LONG LOOP AGAINST HIPS)

B3 3 20 STRAIGHT LEG TOE TAP CRUNCH PULSES CORE

B4 3 40 SEC MOUNTAIN CLIMBERS CORE

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my day, my way
FAT BURNING HIIT (DAY 4 REPEAT)

SET SETS TIME EXERCISE FOCUS

A1 8 20:10 BAND OH BUTT KICKS TO SUMO SQUAT CARDIO/LEGS

B1 8 20:10 WRIST BANDED RENEGADE ROW CORE/BACK

SUMO SQUAT TO KNEE TO ELBOW (WRIST

C1 8 20:10 LEGS/CORE
BANDED)

TABLE TOP TRICEP PUSH UP TO BANDED TRICEPS/

D1 8 20:10
ABDUCTION GLUTES

E1 8 20:10 SUPERMAN TO BURPEE CARDIO

F1 8 20:10 2 POINT REVERSE LUNGE TO KNEE UP CARDIO/LEGS

DOWNWARD DOG TO KNEE TO ELBOW CORE/

G1 8 20:10
(ALTERNATE) SHOULDERS

WRIST BANDED SINGLE LEG PAUSED

H1 8 20:10 CORE
CRUNCH