21 day

challenge
training guide

This guide is to be used independently at your own risk.

As a reminder please consult with your physician before
beginning any new fitness regimen

Brittne Babe Fitness LLC 2014 - 2018 all rights reserved

 maximize
your
results
stretch BEFORE
your workout
I have included ONE Pre and Post Stretch Video
Stretching before a workout allows you to loosen the muscles you will be
working to lower your chance of injury. The muscles stretched should be in the
motion of the workout you will complete. Stretch your upper and lower body
while practicing your breathing.

Breathe from your stomach during sets. This will allows you to take in more
breath and fill your diaphragm. Breathing during exercise will help you
increase your sets and performance.
stretch AFTER
your workout
- Increase your flexibilty
- Decrease muscle pain
- Cools your body down slowly
- Improves circulation

...and many more

pre and post

workout meals

Have a fruit and a dairy (sugar, protein and carbs designed to give you
energy) before your workout and a protein packed meal within 30 minutes
after your workout.

These should be taken from your suggested daily servings. If you are feeling
dizzy have a banana (contains carbs and sugar and will help replenish your
body).

Also drink an additional bottle of water.

WEEK 1
MONDAY
TODAY IS  __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Back Attack

For Weight Loss, Perform the HIIT Routine (1-3x) after

your training. No HIIT for Maintenance and Weight
Gain today.

DAY ONE PRE WORKOUT MEAL

POST WORKOUT MEAL

Aim for repeating the routine at

least two times

HOW DID YOU FEEL?

WEEK 1
TUESDAY
TODAY IS  __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Cardio and Strength

There is only one HIIT workout included with the challenge
(Beginner or Advanced). For more routines, visit
BrittneBabe.com to purchase the Sweat it Off Bundle Program
or sign up for BrittCamp

DAY TWO PRE WORKOUT MEAL

HIIT Workout (1-3x)

POST WORKOUT MEAL

HOW DID YOU FEEL?

WEEK 1
WEDNESDAY
TODAY IS  __/__/____ REMEMBER, IT'S YOU VS YOU

Booty Pump
For Weight Loss, Perform the HIIT
Routine (1-3x) after your training. No
FOCUS OF THE DAY
HIIT for Maintenance and Weight Gain
today.
DAY THREE PRE WORKOUT MEAL

POST WORKOUT MEAL

Aim for repeating the routine at

least two times

HOW DID YOU FEEL?

WEEK 1
THURSDAY
TODAY IS  __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Cardio and Strength

DAY FOUR PRE WORKOUT MEAL

HIIT Workout (1-3x)

POST WORKOUT MEAL

HOW DID YOU FEEL?

WEEK 1
FRIDAY
TODAY IS  __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Upper Body
For Weight Loss, Perform the HIIT
Routine (1-3x) after your training. No
HIIT for Maintenance and Weight Gain
today.
DAY FIVE PRE WORKOUT MEAL

POST WORKOUT MEAL

Aim for repeating the routine at least

two times

HOW DID YOU FEEL?

WEEK 1
SATURDAY
TODAY IS  __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Cardio and Strength

DAY SIX PRE WORKOUT MEAL

HIIT Workout (1-3x)

POST WORKOUT MEAL

HOW DID YOU FEEL?

 Active
Rest Day
Sunday is Rest Day!
Don't forget to do the fit test each week to compare your time and
levels of strength. 
WEEK 2
MONDAY
TODAY IS  __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Back and Abs

For Weight Loss, Perform the HIIT (1-3x)
Routine after your training. No HIIT for
Maintenance and Weight Gain today.

DAY EIGHT PRE WORKOUT MEAL

POST WORKOUT MEAL

Aim for repeating the routine at least

two timesn

HOW DID YOU FEEL?

WEEK 2
TUESDAY
TODAY IS  __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Cardio and Strength

DAY NINE PRE WORKOUT MEAL

HIIT Workout 1-3x

POST WORKOUT MEAL

HOW DID YOU FEEL?

WEEK 2
WEDNESDAY
TODAY IS  __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Booty Workout
For Weight Loss, Perform the HIIT (1-3x)
Routine after your training. No HIIT for
Maintenance and Weight Gain today.

DAY TEN PRE WORKOUT MEAL

POST WORKOUT MEAL

Aim for repeating the routine at least

two times

HOW DID YOU FEEL?

WEEK 2
THURSDAY
TODAY IS  __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Arms and Abs

For Weight Loss, Perform the HIIT (1-
3x) Routine after your training. No HIIT
for Maintenance and Weight Gain
today.
DAY ELEVEN PRE WORKOUT MEAL

POST WORKOUT MEAL

Aim for repeating the routine at least

two times

HOW DID YOU FEEL?

WEEK 2
FRIDAY
TODAY IS  __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Upper Body

For Weight Loss, Perform the HIIT (1-3x)

Routine after your training. No HIIT for
Maintenance and Weight Gain today.

DAY TWELVE PRE WORKOUT MEAL

POST WORKOUT MEAL

Aim for repeating the routine at least

two times

HOW DID YOU FEEL?

 Active
Rest Day
Sunday is Rest Day!
Stay active and aim for 10,000 or more steps!  
WEEK 2
SATURDAY
TODAY IS  __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Cardio and Strength

DAY THIRTEEN PRE WORKOUT MEAL

HIIT Workout (1-3x)

POST WORKOUT MEAL

HOW DID YOU FEEL?

WEEK 3
MONDAY
TODAY IS  __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Back and Abs

For Weight Loss, Perform the HIIT (1-
3x) Routine after your training. No HIIT
for Maintenance and Weight Gain
today.
DAY FIFTEEN PRE WORKOUT MEAL

POST WORKOUT MEAL

Aim for repeating the routine at least

two times

HOW DID YOU FEEL?

WEEK 3
TUESDAY
TODAY IS  __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Cardio and Strength

DAY SIXTEEN PRE WORKOUT MEAL

HIIT Workout (1-3x)

POST WORKOUT MEAL

HOW DID YOU FEEL?

WEEK 3
WEDNESDAY
TODAY IS  __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Booty Pump

For Weight Loss, Perform the HIIT

Routine (1-3x) after your training. No
HIIT for Maintenance and Weight Gain
today.
DAY SEVENTEEN PRE WORKOUT MEAL

POST WORKOUT MEAL

Aim for repeating the routine at least

two times

HOW DID YOU FEEL?

WEEK 3
THURSDAY
TODAY IS  __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Arms
For Weight Loss, Perform the HIIT
Routine (1-3x) after your training. No
HIIT for Maintenance and Weight Gain
today.
DAY EIGHTEEN PRE WORKOUT MEAL

POST WORKOUT MEAL

Aim for repeating the routine at least

two times

HOW DID YOU FEEL?

WEEK 3
FRIDAY
TODAY IS  __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Upper Body

For Weight Loss, Perform the HIIT

Routine (1-3x) after your training. No
HIIT for Maintenance and Weight Gain
today.
DAY NINETEEN PRE WORKOUT MEAL

POST WORKOUT MEAL

Aim for repeating the routine at least

two times

HOW DID YOU FEEL?

WEEK 3
SATURDAY
TODAY IS  __/__/____ REMEMBER, IT'S YOU VS YOU

FOCUS OF THE DAY

Cardio and Strength

DAY TWENTY PRE WORKOUT MEAL

HIIT Workout (1-3x)

POST WORKOUT MEAL

HOW DID YOU FEEL?

 Active
Rest Day
Sunday is Rest Day!
Keep that body moving!  Rest is important but being active is
necessary!  Go for a morning walk or jog :)
Congrats!!! You've completed the
challenge!!

If you are participating in the contest, make certain you have

reviewed the CONTEST RULES, before submitting your
photos.

For more workouts, meal ideas and challenges sign up for my

Members ONLY program BrittCamp on BrittneBabe.com