Aktive Fitness Mayweather Hourglass Challenge

MAYWEATHER
HOURGLASS
CHALLENGE
Workout + Meal Plan
POWERED BY AKTIVE FITNESS
CONSISTENCY, ENDURANCE, MUSCULAR–STRENGTH TRAINING,
PROGRESSIVE CHANGE
What is consistency? Steady, Stable, Constant. It is defined as
“unchanging in nature, standard, or effect over time.” In
layman terms, it’s when something in continuously done the
same way over time. Consistency is fundamental to achieving
any goal you have in life. Mastering skills in life take much
time, effort, and practice. This also pertains to fitness.. You
will never achieve your best physical health potential without
the action of consistency. Practice makes perfect.
CONSISTENCY, ENDURANCE, MUSCULAR–STRENGTH
TRAINING, PROGRESSIVE CHANGE CONT'D
Though the old saying may be cliché, if you continually do something, you are
guaranteed to get better at it. It’s science. You can have the best workout regimen
and best personal trainer, but none of that matters if consistency is not applied.
Along with consistency, there must be patience. You mustn’t get restless and give
your body time to build and sculpt. You didn’t get your current body overnight,
therefore your new one won’t be either. Apply efforts that help you develop a
strong sense of consistency over time. Accept that nothing happens by chance, but
through conscious exertions and consistency. Your progress will suffer if
consistency is not matched with it.
In the first week of this challenge, we are going to be collectively focusing on
building consistency. For those who are novices or beginners, to fitness, you will
develop a strong sense of forming a passion for this lifestyle if you follow this
plan correctly. For those already dedicated to this lifestyle, we will be faced with
mental obstacles that will challenge us whilst simultaneously preparing us for the
next levels of this challenge.
How do we develop consistency?
Consistency is not achieved overnight, but with time and perserverence, it can
absolutely be mastered.
Once you set the commitment and realize this is something you want, it’ll
have no choice but to follow along. Here we have listed some pro-tips to
becoming a solidly consistent person.
WEEK 1: "CONSISTENTLY AKTIVE"
Pro-Tips for the Challenge:
1. Find your WHY. The most crucial part is having a purpose for you
wanting to achieve your goals. Every time you feel like quitting, go back
to this reason to keep you afloat.
2. Write out your schedule. Whether it’s in a journal, white board, on your
notes on your iPhone. Plan ahead, and document your journey in a
tangible way that will serve as your motivation as well as hold you
accountable.
3. Embrace discomfort. Now that you have your schedule planned out, it’s
time to get to the actual working out. Make sure you complete your
workout by your schedule, even if it’s the last thing you’d want to do! Even
if the workout is only for ten minutes and you don’t put in a full effort.

4. Have an accountability partner. A friend, a family member, a

social media mutual or even posting to your followers that you will
work out/eat healthy. This will prompt you to continue your
journey.
5. Find balance. Make sure you’re not over-stressing yourself. Make
time for important things in your life that you plan to prioritize, and
keep that a part of your routine. Set your routine in STONE.

6. Wake up early, no excuses. Early bird catches the worm! Waking

up early will help you to stay structured, on routine, and own your
day. It is essential to make sure you are well rested and get
between 7-8 hours of sleep each night, but that does not mean you
should stay up all night, and wake up late in the day. Set your “sleep
cycle,” and stick to it. There should be a sleep cycle app to keep
track of it so you are not waking up tired. Drowsiness can affect
your workouts.
The impact consistency will have will not only affect

your fitness life, but also your day to day life. You
will start to create diligence, and healthy habits
which overall enable and create strong paths to
success. Success is something that is not given, but
worked for.
Week 1 Routine
We have heard it all before, however these workouts will help you create and target
the commonly desired toned hour-glass figure. We have divided the workouts layered
by Isolation versus Compound workouts. Isolation workouts target specific areas in
the body, while compound workouts are targeting multiple ligaments at once. This
routine is shifted around glutes, core, arms, thighs, and Quads! Let’s jump into it!
Week 1 workouts will be body weight only, meaning no actual equipment. Remember
folks, we’re building consistency.

day 1 - monday
modified push ups
ARMS: RECOMMEND 3 SETS push ups
Workout 1: PUSH UPS

Beginner recommended: 15 modified push ups
Intermediate: 5 Push ups
Advanced: 10 push ups

day 1 - monday
ARMS: RECOMMEND 3 SETS
Workout 2: TRICEP DIPS

Beginner recommended: 5 Triceps dips
Intermediate: 10 Tricep dips
Advanced: 15 Tricep dips

day 1 - monday
Workout 3: PLANK
Beginner recommended: 30 sec plank hold
Intermediate: 1 min plank hold
Advanced: 2 min plank hold

day 1 - monday
Workout 4: BURPEES
Beginner recommended: 5 burpees
Intermediate: 10 burpees
Advanced: 15 burpees
jump
day 2 - tuesday
Cardio HIITS
GLUTES: RECOMMEND 3 SETS
Workout 1: 15 JUMP SQUATS

Everyone

day 2 - tuesday
1.
2.
CARDIO HIITS
GLUTES: RECOMMEND 3 SETS
Workout 2: LUNGES
Beginner recommended: 5 lunges
Intermediate: 10 lunges
Advanced: 15 lunges
day 2 - tuesday
modified push ups
1.
2.
CARDIO HIITS 3.
GLUTES: Recommend 3 sets
Workout 3: PULSATING SQUATS

Beginner recommended: 5 pulsating squats
Intermediate: 10 pulsating squats
Advanced: 15 pulsating squats
day 2 - tuesday
CARDIO HIITS
GLUTES: Recommend 3 sets
Workout 4: ALTERNATING SINGLE LEG DEADLIFT

NO WEIGHT
Beginner recommended: 5 deadlifts
Intermediate: 10 deadlifts
Advanced: 15 deadlifts
day 3 - wednesday
CARDIO
Beginner recommended: 2 MILE WALK

Intermediate: 2 MILE JOG
Advanced: 2 MILE RUN

day 4 - thursday
REST.
*remember pro-tip #6: Find balance.

day 5 - friday
1.
CORE: Recommend 3 sets

2.
Workout 1: CRUNCHES
Beginner recommended: 20 crutches
Intermediate: 40 crutches
Advanced: 60 crutches

day 5 - friday
Workout 2: SIT UPS

Beginner recommended: 20 sit ups
Intermediate: 40 sit ups
Advanced: 60 sit ups

day 5 - friday
1.

2.
Workout 3: V UPS
Beginner recommended: 20 V Ups
Intermediate: 40 V Ups
Advanced: 60 V Ups

day 5 - friday
Workout 4: SCISSOR KICKS

Beginner recommended: 20 Scissor kicks
Intermediate: 40 Scissor kicks
Advanced: 60 Scissor kicks

day 6 - saturday
CARDIO
Workout 5: JUMPROPE + RUN

Beginner recommended: 100 jumps
Intermediate: 200 jumps
Advanced: 300 jumps
1 MILE RUN
day 6 - saturday
Workout 6: WALL SIT

Beginner recommended: 1 min
Intermediate: 2 min
Advanced: 3 min

day 6 - saturday
Workout 7: HANDSTAND HOLD

Intermediate: 2 min
Advanced: 3 min

day 6 - saturday
1.
Workout 8: ALTERNATING LEG-KICKBACKS

Intermediate: 2 min 2.
Advanced: 3 min
+1 Hour of reading or 20 pages

day 7 - sunday
REST.

WHAT IS ENDURANCE?
Endurance: Your endurance is your ability to continue
performing a given exercise without tiring, generally
endurance exercises are aerobic or light weight high-rep
anaerobic exercises.
HIIT: High intensity interval training is a generally shorter high

intensity workout, this form of exercise utilizes high intensity
exercises paired with low intensity recovery periods leading to
a full workout in a generally short amount of time. With many
hiit workouts lasting half an hour or less.
WHAT IS ENDURANCE?
LISS: Low intensity steady state cardio, also known as LISS, is

essentially the opposite of hiit, here the workout is focused on
cardiovascular endurance, and is associated with activities like
swimming, long distance running, and cycling, generally low intensity
workouts that last a long period of time. One of the largest benefits of
LISS is the body burns more fat during longer, low intensity workouts
than short, high intensity workouts that depend on glycogen for fuel.

Week 2 Routine
Day 1: 3 mile run (for all) Day 6: 4 mile run
Day 2: Rest Day 7: Rest
Day 3: 3.5 mile run
Day 4: Rest
Day 5: 20 min of HIIT
Follow days 1 & 3 of
week 1 routine.
Increase reps +10
Week 3: Strength
Training
WHAT IS MUSCULAR STRENGTH TRAINING?
As we enter the third week of this challenge, we are mastering strength. Strength
training is important because it will help us build balance, and coordination
overtime. Having more strength means you will gain more muscle, and become
more toned. You will also burn calories while doing minimal activity because of the
muscle you have. Muscle is built through the hypertrophy process: mechanical
tension, muscle damage, and then metabolic stress.
Week 3: Strength
Training
WHAT IS MUSCULAR STRENGTH TRAINING? CONT'D
Mechanical tension occurs when you are using a heavy load during a time period.
This requires heavier resistance training in a full range of motion. Muscle damage
occurs next after the muscles are stretched in a heavier load, causing the muscle to
contract and become damaged. Lastly, metabolic stress will lead to muscle repair
and growth. This will help us to acquire the strength we need to become more fit.
You do not need super heavy weights, but dumbbells are required for this process.
Week 3 Routine
day 1: monday
Arms: Recommend 3 sets Arms: Recommend 3 sets Arms: Recommend 3 sets Arms: Recommend 3 sets
Workout 1: PUSH UPS Workout 2: TRICEP DIPS Workout 3: PLANKS Workout 4: BURPEES
Beginner recommended: Beginner recommended: Beginner recommended: Beginner recommended:
15 modified push ups 5 dips w/ 10lb weight 30 sec hold w/ heavy 5 burpees
Intermediate: Intermediate: backpack (10lb) Intermediate:
5 Push ups 10 dips w/ 15lb weight Intermediate: 10 burpees
Advanced: Advanced: 1 min hold w/ heavy Advanced:
10 push ups 20 dips w/ 15lb weight backpack (10lb) 15 burpees
Advanced:
2 min hold w/ heavy
backpack (10lb)
Week 3 Routine
day 2: tuesday
HIIT Glutes: Recommend 3 sets Glutes: Recommend 3 sets Glutes: Recommend 3

Cardio: Recommend 3 sets Workout 2: BURPEES Workout 3: LUNGES sets
Workout 1: JUMP SQUATS weighted vest optional Beginner recommended: Workout 4: PULSATING
15 for everyone w/ 10lb or Beginner recommended: 5 lunges w/ 15lb SQUATS
15lb 5 burpees Intermediate: Beginner recommended:
Intermediate: 10 lunges w/ 15lb 5 squats w/ 15lb
10 burpees Advanced: Intermediate:
Advanced: 15 lunges w/ 15lb 10 squats w/ 15lb
15 burpees Advanced:
15 squats w/ 15lb

Week 3 Routine
day 2: tuesday
Workout 5: ALTERNATING SINGLE LEG-KICKBACKS
Beginner recommended: 5 kickbacks w/ 15lb

Intermediate: 10 kickbacks w/ 15lb
Advanced: 15 kickbacks w/ 15lb

day 3 - wednesday
REST.

Week 3 Routine
day 4: thursday
Workout 5: CARDIO
with weighted vest or backpack
Beginner recommended: 2 mile walk

Intermediate: 2 mile jog
Advanced: 2 mile run

Week 3 Routine
day 5: friday
Core: Recommend 3 sets
Core: Recommend 3 sets Core: Recommend 3 sets Core: Recommend 3 sets Workout 4: SCISSOR
Workout 1: CRUNCHES Workout 2: SIT UPS Workout 3: V-UPS KICKS
Beginner recommended: weighted vest optional Beginner recommended: Beginner recommended:
50 crunches Beginner recommended: 50 v-ups 50 scissor kicks
Intermediate: 50 sit ups Intermediate: Intermediate:
100 crunches Intermediate: 100 v-ups 100 scissor kicks
Advanced: 100 sit ups Advanced: Advanced:
200 crunches Advanced: 200 v-ups 200 scissor kicks
200 sit ups

Week 3 Routine
day 6: saturday
Workout 5: CARDIO
Everyone
5 mile run

day 7 - sunday
REST.

Week 4 Routine
Challenge yourself to be Aktive in a new

way for 3 days this week. Whether it's
biking, skating, reading, learning a skill or
establishing a new hobby.
Repeat week 3 with increase of reps
until failure.

Success!
You have done it! Completed the 4-week challenge! It is time to acquire
change and establish your own consistent workout plan that works for
you! You can keep this plan and mix it up to what works the best for you,
can get a customized workout plan from Aktive Fitness based on your
goals, lifestyle, your fitness materials etc. We also have a plethora of plans
located on our site that you can add into your regimen as well. Thank you
for participating in the Aktive Fitness challenge and we hope you continue
to stay Aktive all around!

MAYWEATHER
HOURGLASS
CHALLENGE
Meal Plan
AKTIVE'S BEGINNER MEAL PLAN
Thank you for choosing Aktive Fitness, where we have developed a meal plan
for you
and your specific needs. Healthy and balanced food choices are really
important in guaranteeing
your body the nutrients it needs to function normally and gives your body
the energy it needs.
Our food choices can either help or hurt our bodies, so we need to choose
wisely. We want to
ensure that this is not a diet, but a lifestyle by giving you
delicious/nutritious meals that you can
look forward to eating. Eating healthy should never feel like a chore or
something you dread
doing. Eating healthy should never overcomplicate your life or make you feel
like you are restricting yourself from enjoying food.
We believe in moderation and not restriction,
restriction leads to overeating the “bad” food and hindering your progress.
Our meal plan aims to
improve your life long term and not act as a short-term weight loss or
weight gain solution. We
want you to apply this meal plan as a guide for future meal choices. The
plan’s purpose is to
make eating nutritious food a joyful experience.

SHOPPING LIST
1. Whole Grain Oats 13. Salmon or Chicken or both
2. Eggs 14. Peppers
3. Lentils 15. Onion
4. Organic Protein Shake Mix 16. Granola
5. 1 bag of Kale of Spinach 17. Black beans
6. Bananas 18. Red Beans
7. Greek Yogurt 19. Avocado
8. Berries 20. Peanut butter
9. Hummus 21. Apples
10. Mixed vegetables of your choice 22. Sweet Potatoes
11. Asparagus 23. Regular Potatoes
12. Broccoli 24. Curry Mix
25. Dried Figs

SHOPPING LIST
26. Honey 40. Dark Chocolate
27. Chickpeas 41. Cucumbers
28. Peanut Butter 42. Silk Protein Nut Almond Milk
29. Squash 43. Jerk Seasoning
30. Kiwi 44. Pineapple
31. Tangerine or Oranges 45. Pumpkin Seeds
32. Brown Rice 46. Edamame
33. Cabbage 47. Chili Seasoning
34. Green Tea
35. Chia seeds
36. Vegetable Broth
37. White Beans
38. Watermelon
39. Yuca
MONDAY
OATMEAL 12PM
1 serving (as states on label) Whole Grain
Oats. (Add honey)
§ 1 banana
§ 3 Boiled eggs without Yolk.
§ 2 Cups of Kale or Spinach
• GREEK YOGURT WITH 2PM

FRESH BERRIES
4-6 OUNCES OF SALMON 4PM

§ COOKED QUINOA OR
LENTILS
§ BROCCOLI
MONDAY
ORGANIC PLANT BASED 6PM
PROTEIN SHAKE.
§ RAW VEGGIES AND
HUMMUS
• 1 SERVING OF BLACK 8PM

BEANS
• 4-6 OUNCES OF PROTEIN:
SALMON OR CHICKEN
• ROASTED MIXED VEGGIES

TUESDAY
SCRAMBLED EGGS 12PM
1 Avocado
Half a sweet potato
Black Beans
Sauce of choice (HOME MADE NO
PROCESSED)
BANANA OR APPLES 2PM

BUTTER OF CHOICE
CURRIED CHICKPEA SALAD 4PM

§ ROASTED ASPARAGUS

TUESDAY
HEALTHY OVEN BAKED 6PM
POTATO “CHIPS”
§ ROASTED SQUASH AND
QUINOA
4-6 OUNCES OF GRILLED 8PM

CHICKEN OR SALMON
SAUTEED PEPPERS, ONION,
SPINACH

WEDNESDAY
FRUIT SMOOTHIE 12PM
Protein Almond Milk,
Pineapple, Kiwi, Orange or Tangerine,
Chia Seeds, 1 Banana,
Spinach
(1 scoop of protein
Powder)
GRANOLA CLUSTERS 2PM

(Organic store bought or
home made)
WATERMELON OR
STRAWBERRIES
CHICKEN POSOLE STEW 4PM
§ BROWN RICE
§ MIXED ROASTED VEGETABLES
WEDNESDAY
EDAMAME AND HUMMUS 6PM
KALE
1 SERVING OF BLACK BEANS 8PM

4-6 OUNCES OF PROTEIN:
SALMON OR CHICKEN
ROASTED MIXED VEGGIES

THURSDAY
QUINOA FRUIT SALAD 12PM
SIDE OF EGG WHITES
BAKED SWEET POTATO 2PM
BROWN RICE, RED SPANISH

STYLE BEANS
(ORGANIC GOYA) 4PM
TOMATOES, PEPPERS,
ONION, AND ROASTED
CABBAGE
THURSDAY
ROASTED PUMPKIN SEEDS 6PM
§ GREEN TEA + CHIA SEEDS
WHITE BEAN AND KALE SOUP 8PM

FRIDAY
CHOCOLATE + BANANA+ 12PM
PROTEIN SHAKE
(Protein milk, chocolate protein organic mix
Ice
1 banana
• ORGANIC DARK CHOCOLATE 2PM

(MAKE SURE ITS 70%
COCOA)
• STRAWBERRIES OR APPLE
SLICES
VEGETABLE SOUP 4PM

§ YUCA OR RICE

FRIDAY
CUCUMBERS AND HUMMUS 6PM
VEGETARIAN CHILI OR ADD 8PM

MEAT OF YOUR CHOICE
• STEAMED BROCOLLI

SATURDAY
1 SERVING (AS STATES ON 12PM
LABEL) WHOLE GRAIN
OATS. (ADD HONEY)
1 BANANA
3 BOILED EGGS WITHOUT YOLK.
2 CUPS OF KALE OR SPINACH
EDAMAME AND HUMMUS 2PM
4-6 OUNCES OF SALMON

§ COOKED QUINOA OR 4PM
LENTILS
§ BROCCOLI
SATURDAY
ORGANIC CHOCOLATE 6PM
PROTEIN SHAKE
4-6 OUNCES OF GRILLED

CHICKEN OR SALMON 8PM
• SAUTEED PEPPERS, ONION,
SPINACH

SUNDAY
FRUIT SMOOTHIE 12PM
Protein Almond Milk,
Pineapple, Kiwi, Orange or Tangerine,
Chia Seeds, Banana, Spinach, (1 scoop
of protein Powder)
DRIED FIGS 2PM
4-6 OUNCES OF GRILLED

CHICKEN OR SALMON 4PM
§ SAUTEED PEPPERS, ONION,
SPINACH
SUNDAY
BUTTER OF CHOICE 6PM
BANANA OR APPLES
JERK CHICKEN
8PM
• RED LENTILS

Thank you for subscribing to our meal plan program. After your 2 weeks of consistently sticking
to the diet, please DM, or email progress pictures. Feel free to also substitute of the meals for
other days. Also, if there are foods you do not like, or cannot find in store, feel free to substitute.
Tag and watch the hash tag #Aktivebabes to keep up with other participants and track your own
progress.
Note:
*We are not liable for any injuries or lack of progress as we are providing our best
scientific backed advice and it should be followed as stated to prevent such things from
happening*
Credit: Bodybuilding.com for the thorough explanations of proper form to use, they are a
fantastic guidance that we love over at AktiveFitness for our beginners.

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MAYWEATHER

POWERED BY AKTIVE FITNESS

4. Have an accountability partner. A friend, a family member, a

POWERED BY AKTIVE FITNESS

6. Wake up early, no excuses. Early bird catches the worm! Waking

The impact consistency will have will not only affect

POWERED BY AKTIVE FITNESS

ARMS: RECOMMEND 3 SETS push ups

Workout 1: PUSH UPS

POWERED BY AKTIVE FITNESS

ARMS: RECOMMEND 3 SETS

Workout 2: TRICEP DIPS

POWERED BY AKTIVE FITNESS

ARMS: RECOMMEND 3 SETS

POWERED BY AKTIVE FITNESS

ARMS: RECOMMEND 3 SETS

Workout 1: 15 JUMP SQUATS

POWERED BY AKTIVE FITNESS

Workout 3: PULSATING SQUATS

Workout 4: ALTERNATING SINGLE LEG DEADLIFT

Beginner recommended: 2 MILE WALK

POWERED BY AKTIVE FITNESS

POWERED BY AKTIVE FITNESS

CORE: Recommend 3 sets

POWERED BY AKTIVE FITNESS

CORE: Recommend 3 sets

Workout 2: SIT UPS

POWERED BY AKTIVE FITNESS

CORE: Recommend 3 sets

POWERED BY AKTIVE FITNESS

CORE: Recommend 3 sets

Workout 4: SCISSOR KICKS

POWERED BY AKTIVE FITNESS

Workout 5: JUMPROPE + RUN

Workout 6: WALL SIT

POWERED BY AKTIVE FITNESS

Workout 7: HANDSTAND HOLD

POWERED BY AKTIVE FITNESS

Workout 8: ALTERNATING LEG-KICKBACKS

+1 Hour of reading or 20 pages

POWERED BY AKTIVE FITNESS

POWERED BY AKTIVE FITNESS

HIIT: High intensity interval training is a generally shorter high

LISS: Low intensity steady state cardio, also known as LISS, is

POWERED BY AKTIVE FITNESS

HIIT Glutes: Recommend 3 sets Glutes: Recommend 3 sets Glutes: Recommend 3

POWERED BY AKTIVE FITNESS

Workout 5: ALTERNATING SINGLE LEG-KICKBACKS

Beginner recommended: 5 kickbacks w/ 15lb

POWERED BY AKTIVE FITNESS

POWERED BY AKTIVE FITNESS

Beginner recommended: 2 mile walk

POWERED BY AKTIVE FITNESS

POWERED BY AKTIVE FITNESS

POWERED BY AKTIVE FITNESS

POWERED BY AKTIVE FITNESS

Challenge yourself to be Aktive in a new

POWERED BY AKTIVE FITNESS

POWERED BY AKTIVE FITNESS

POWERED BY AKTIVE FITNESS

POWERED BY AKTIVE FITNESS

Oats. (Add honey)

• GREEK YOGURT WITH 2PM