30-Day Fitness Challenge Guide Under 40 Chars

CONTENTS
3 Challenge Guidelines
6 Equipment Guide
11 Meal Prep
13 Grocery List
14 Nutrition Basics
22 30 Day Carb Cycle
28 Supplement Guide
32 Pre/Post Stretch Guide
38 Cardio
43 FAQs
45 Workout Structure
46 The Workout Plan
77 Video Links
IMPORTANT
Make sure you CAREFULLY read through this entire guide… (take your time to read 2-
3x’s if necessary) scanning through or “skimming over” this detailed material won’t cut
it! We have given you plenty of valuable information & tools that will be useful; not just
for the next 30 days... but valuable tips that can be used to improve your health &
fitness lifestyle moving forward.
CHALLENGE
GUIDELINES
CHALLENGE POINT(S) + GRAND PRIZE WINNERS
TOTAL PARTICIPATION POINTS + BEST OVERALL TRANSFORMATION:
2,550 POINTS
How the Point(s) System Works:
TOTAL CHALLENGE POINTS INSTRUCTIONS
Daily video(s) performing the listed

(10) POINTS workouts/cardio, selfies, meal prepping your
weekly nutrition &/ or Motivational post on your
MAX PER DAY [Public] Instagram Stories feed
(Total per 30 Day Challenge: 300)
*if your instagram account is private we won’t be

able to see your posts
(15) POINTS Daily video(s) of yourself performing the

workout, meal prepping &/ or Motivational post
MAX PER DAY of your choice on your [Public] Instagram
(Total per 30 Day Challenge: 450) Main Page &/or Reels
Tagging @thebank_fitcamp, @joiechavis, +

(30) POINTS
#BFFR30DAYCHALLENGE
MAX PER DAY
on your Instagram Stories Post(s), Main Page

(Total per 30 Day Challenge: 900) &/or Reels
TOTAL CHALLENGE POINTS INSTRUCTIONS
Send BEFORE & PROGRESS pictures between

these dates each week + please include your
@instagram username in the
POSSIBLE (100) POINTS subject box on the email.
EACH SET OF
SEND ALL PICTURES HERE:

PICTURES FITNESSPREMIUM1@GMAIL.COM
(400) max points

WEEK 1: Feb 18th - 21st
*4+ total pictures each submission* WEEK 2: Feb 27th - 28th

WEEK 3: Mar 6th - 7th
WEEK 4: Mar 13th - 14th
FINAL PICS ARE MANDATORY TO WIN!

(500) POINTS SUBMIT YOUR (4) FINAL PICTURES BY

MAX WEEK 5: Mar 21st - 22nd
SEND ALL PICTURES HERE: FITNESSPREMIUM1@GMAIL.COM

THE TOP TRANSFORMATION(S) WILL BE DECIDED BY OUR TEAM. IF CONSIDERED

FOR GRAND PRIZE, YOU WILL THEN BE ASKED FOR A FINAL
[VIDEO] SUBMISSION TO BE SENT.

The challenge winner(s) are NOT only based on "participation" but also who has the
BEST TRANSFORMATION + RESULTS over the next 30 days.

REMEMBER:

FOCUS on YOURSELF, stay consistent, disciplined & determined.. the rest will take
care of itself. DO NOT WORRY if your instagram mentions/messages have not been
seen by us, continue doing your part and following the program
guidelines/instructions.
HOW TO TAKE BEFORE &
PROGRESS PHOTOS
1. Pictures should be taken FULL BODY w/ your arms up showing the FRONT,
BACK + (2) SIDE SHOTS.
2. All photos must be taken in front of a plain white wall with excellent lighting!
The better the “quality” of picture the better the comparison will be at the end
of this challenge.
3. Make sure to wear black bikini top and bottoms or sports bra and shorts.
4. Do not cut off your face , legs, arms, feet in any of the photos - the pictures
must include your FULL BODY taken at a good “angle”
5. You may include videos with each submission (optional)
These progress pictures will allow witnessing your body go through real
physical changes (visually) + will motivate you to continue eating “CLEAN”,
pushing HARDER during your workouts & BURNING more calories during
your cardio. FOLLOW THIS PLAN for guaranteed results!
Note: Please wear BLACK for your weekly progress pics with arms up.
SEND ALL PICTURES HERE: FITNESSPREMIUM1@GMAIL.COM

LIMITED EQUIPMENT
RECOMMENDED
Pair of Dumbbells (2) Light for Upper + (1-2) Heavier for lower
Booty Bands (light, medium, &/or heavy resistance)
Ankle Weights
Jump Rope
Workout/Yoga type mat for comfort
At least 5x5 feet of clear space for workouts

NOTE: Weight/Resistance Bands based on your personal fitness level. Even if you do not have all recommended pieces of
equipment, you will still be able to modify the workouts as needed & have EFFECTIVE INTENSE WORKOUTS.
SHOP SHOP SHOP
Pair of Dumbbells Resistance Bands Yoga/Workout Mat
SHOP SHOP SHOP
Foam Roller Jump Rope Ankle Weights
These tools can be used to MAXIMIZE INTENSITY in your workouts! Deciding on weight will
always be based on your personal fitness level.

The workouts within this program can ALL be modified or substituted out with any other type of
resistance available to you. It’s absolutely okay to switch out any workout or exercise you’re
not physically comfortable with due to: injuries, chronic disabilities, limitations, etc.
Feel free to modify as needed and be creative.

MEDICAL
DISCLAIMER
This ebook, Be Fit For Real 30 Day Challenge As with any exercise program, you assume
created by @thebank_fitcamp + @joiechavis certain risks to your health and safety. Any form
hereinafter called “BFFR" is not a substitute for of exercise program can cause injuries, and
direct, personal, professional medical care and exercises in BB are no exception. It is possible
diagnosis. None of the meal plans or exercise that you may become injured doing the exercises
routines contained in BFFR should be performed from BFFR especially if they are done with poor
or otherwise used without clearance from your form.
physician or health care provider first.
If you choose to participate in these risks, you do
The information contained within is NOT intended so of your own free will and accord, knowingly
to provide specific physical or mental health and voluntarily assuming all risks associated with
advice, or any other advice whatsoever, for any such exercise activities. These risks may also
individual or company and should not be relied exist for those who are currently in good health
upon in that regard. We are not medical right now.
professionals and nothing in this ebook should be
misconstrued to mean otherwise. @imrocksolid_fitness is not a medical doctor. The
advice in this ebook is not meant as a substitute
There may be risks associated with participating for medical advice. You must consult your doctor
in activities mentioned in BFFR for people in poor before beginning ANY meal plan or exercise
health or with pre-existing physical or mental program, no exceptions. You are using meal
health conditions. Because these risks exist, you plans and routines at your own risk and
will not participate in any meal plans in BFFR if @imrocksolid_fitness is not responsible for any
you are in poor health or have a pre-existing injuries or health problems you may experience
mental or physical condition. If you choose to or even death as a result of using BFFR.
participate in these risks, you do so of your own
free will and accord, knowingly and voluntarily It is to be made clear that @imrocksolid_fitness is
assuming all risks associated with such dietary not responsible for any injuries or health
activities. These risks may also exist for those problems you may experience or even death as a
who are currently in good health right now. result of using BFFR.
USE YOUR
PLATFORM
Make sure when you film the workouts &
post on your social media accounts tag
@thebank_fitcamp, @joiechavis +
#bffr30daychallenge
We will try & repost as many daily

motivation(s) as we can + your creative
testimonials over the next 30 days of the
challenge. So be sure to take all the
footage you want & enjoy the workouts!
@THEBANK_FITCAMP
@JOIECHAVIS
#BFFR30DAYCHALLENGE
FUNDAMENTAL NOTES
BEFORE YOU BEGIN
WHAT IS YOUR GOAL? If you don’t know, start thinking about what it is you want to achieve
exactly and write it down OR find a picture of your ideal Look and use it as motivation!
STICK TO THE MEAL PLAN laid out as much as possible. If you aren’t seeing changes you want
and are not sticking to the plan, don’t expect great results. Remember, diet is essential in fat loss -
training isn’t enough.
VARIETY IS KEY so switch up your food sources every now and then to keep food more
interesting. Use spices and herbs to cook for more flavor... remember healthy eating does not have
to be boring and repetitive, be creative.
DRINK 2-3 Liters (about 9-10 Cups) of water MINIMUM daily! VERY IMPORTANT! Water is
ESSENTIAL when it comes to weight loss and remember more than 70% of muscle is water - if you
are a little dehydrated your body will perform 20% less which will then affect training performance!
Buy a filtered water bottle or a gallon bottle - you can carry and refill when needed.
DON’T SKIP BREAKFAST (unless you’re following an intermittent fasting schedule) A protein
shake/smoothie is also good if you have limited time or don’t like eating in the morning.
FAIL TO PLAN, PLAN TO FAIL You should have a plan laid out for your meals and training.
Prepare your meals, ideally the night before your exercise day. This will avoid any excuses and
prevent falling off your plan.
EAT YOUR GREENS Yes, your parents were right to force you to eat veggies - not only are they full
of essential vitamins and minerals But the fiber you get from vegetables are essential in fat loss and
aid in digestion. The more greens you eat the better. If you cannot fathom eating too much veg, find
a good quality greens powder supplement from a health food store/amazon.
BAD DAYS HAPPEN We all have a bad day where everything goes wrong which is fine BUT learn
from that and prepare better for next time...
CONSISTENCY is key to great results, you cannot achieve anything if you give less than 100%!
Track your progress, the best way is to take pictures weekly on the same day and time, the best
time is always first thing in the morning on an empty stomach.
Most importantly, ENJOY the challenge and stay positive, because being negative is
counterproductive and never helps.
BE CONSISTENT, HAVE DISCIPLINE AND STICK TO THE PLAN!

MEAL PLAN
MEAL PREP LIKE A PRO
01 WRITE OUT WHAT MEALS AND SNACKS
YOU’RE GOING TO HAVE FOR 7 DAYS.
A lot of people tend to pick a few meals they like and
then repeat them (ground chicken, salmon, shrimp,
beyond meat, asparagus, etc). It's the easiest way to
bulk cook plus you’ll know you’ll enjoy them which is key
to you being consistent. Having a different meal in your
meal plan every day means you’ll be cooking 5 or 6
things at the same time which is time consuming and
stressful.
Want tons of new recipes? Go onto Pinterest and

search for “clean eating meal recipes“, “low carb high
protein dinners“, “healthy snacks” etc. and save the ones
you like, pin them to a board and bulk cook your
favorites.
02 GO SHOPPING
Bring the “Grocery List” given in this program with you to

the store and be meticulous. Of course you need some
type of tupperware for your snacks and main meals, bear
in mind storage and costs. (Amazon has plenty of meal
prep containers that are low price and great quality). Many
of the days you’re cooking for you need to be able to store
the food in portions or in bulk. Just think about everything
you need and how you will store it. You can even go as far
as prepping and freezing your morning smoothies
ingredients minus the protein powder and liquids (save that
for when you’re ready to blend).
IF YOU WANT RESULTS,

03 STICK TO THE PLAN.
Make sure you eat them when you’re supposed to and stick
to the plan. As long as you can do this, you shouldn’t have
any issues. Just sit back, relax and watch your body
transform through healthier choices.
At some point in your process you won’t need to meal prep as

much in the sense of “bulk cooking”. You’ll find meal prep
tricks that will work for you over time, learning how to shop,
cook and eat everything on time.
Find the way that suits you.

OF COURSE I STRUGGLE,
I JUST DON'T QUIT
And I won't be posting my struggles 😂
GROCERY LIST
*All are recommended sources but not limited to
PROTEIN VEGETABLES FRUITS
Ground Turkey / Chicken Breast Asparagus Bananas
Skinless Chicken Breast Broccoli and Cauliflower Blueberries
Salmon, Tuna, Shrimp, Tilapia Spinach, Mixed Green, Arugula Strawberries
Lean Beef/Flank Steak Tomatoes Oranges
Egg Whites Carrots Grapefruit/Tangerines
Turkey Bacon Kale Apples
Beans (Kidney, Black, Chickpeas) Edamame Kiwi
Almond, Oat, or Cashew Milk Red Pepper Frozen Mixed Berries
Nuts Squash
Pumpkin Seeds Zucchini
Almond Butter Green Beans
Tofu Avocados***
Vegan Meat Substitutes, Lentils Potatoes, Sweet Potatoes, Yams**
Greek Yogurt (Oikos Triple Zero)
Protein Power (Low Carb) *Can buy frozen for easy meal prep
Egg Beaters
PANTRY / CONDIMENTS & SAUCES
Vegan Protein Powder
*Dymatize ISO 100 or any protein
you can find at local grocery store Brown Rice** Apple Cider Vinegar
Jasmine/Basmati Rice** Balsamic Vinegar
Quinoa** Herbs and Spices
Whole Grain/Gluten Free Pasta** Hot Sauce
Oats, Cream of Wheat, Grits** Mustard
Coconut Oil, Olive Oil*** Green Goddess Dressing
Nuts*** Lemon Juice
Almond/Peanut Butter*** Fresh Salsa *No Added Sugar
Chamomile Tea Low Sodium Soy Sauce/Liquid Amino
*A palm size serving of most meat has *A fist sized portions of rice/ ** Complex Carbs
about 25 grams of protein, but check food potatoes has about 40g Carbs *** Fats
labels whenever possible.
NUTRITION
BASICS
PROTEIN
It doesn't matter which way you look at it, protein is essential for exercise. Anyone undertaking
any kind of exercise routine is definitely going to need more protein than someone who doesn't.
This is because when you exercise, you are effectively tearing and breaking muscle fibers apart,
which then need to be repaired by the body, which requires protein.
Each meal should have at least 25-30 grams of protein

(size of your palm = serving size)
*Note you do not need to measure or weigh food, unless you really want to.
(recommended sources but not limited to)
PROTEIN
SOURCE

PER 100MG
1. Turkey and Chicken Breast

30G

2. Fish, Salmon, Tilapia, Cod

26G

3. Lean Beef & Flank Steak

(Thin Cut) 36G

4. Beans (Kidney Beans, Black

Beans, etc) 17G

5. Eggs
13G

6. Milk (Low Cat)

6G

7. Nuts
33G

COMPLEX CARBS
There are two types of carbohydrates, simple and complex. Complex carbohydrates (also
called starches) result in a steady slower rise in blood sugar in comparison to simple carbs,
which tend to cause a more rapid spike in blood sugar.
Pasta, Rice, and White Bread have been refined and our bodies cannot use what's left for
anything. Porridge, oats, branflakes, Weetabix are all great cereals full of wholegrain
nutrition and will also keep you fuller for longer, therefore providing better fuel for training.
GOOD CARBS
BROWN RICE
Brown rice is one of the richest sources of carbohydrate.
A single cup of brown rice has approximately 45 grams
of carbohydrate. Wholegrain rice is considered to be
healthier than white rice (refined grains) because they
contain more vitamins, fiber, and minerals. They are
lower in their glycemic index making them absorb more
slowly providing more lasting energy and promote less
fat storage.
SWEET POTATO
Sweet potatoes offer the lowest glycemic index rating
among root vegetables. This is down to it's slow
digestion which causes gradual rise in blood sugar so
you feel satisfied longer. Sweet potatoes also have an
incredible amount of Vitamin A - 769% of RDA, as well
as Vitamins C and K, Calcium, & Iron. They make for a
great recovery food after exercise, they are deliciously
sweet and filling.
OATS
Oats has always been my breakfast of choice with a
banana and handful of almonds. One cup of oats gives
your an abundant 54g of carbohydrates.
GOOD CARBS
WHOLE GRAIN PASTA
Whole grain pasta has numerous health benefits. The
seeds of whole grains have three distincitive components
called the endosperm, germ, and bran. When these are
intact, whole grains offer you higher nutrient value.
JASMINE RICE
Looking for a Quick source of energy before your workout?
Choosing to eat jasmine rice combined w/ your protein is a
good way to do it. One serving of jasmine rice - made from a
quarter-cup of dried rice - has 160 calories, which primarily
come from its 35 grams of carbohydrates. While 2 grams of
these carbs come from fiber - which isn't a source of energy or
calories - most of it comes from starch, a source of fuel. Your
body breaks this starch down into sugar and uses the sugar to
power up your brain, muscles and other tissues.
SIMPLE CARBS
"THE BAD CARBS"
Simple carbs should be consumed in small quantities. For the most part, they cause a quick
insulin spike, complex carbohydrates cause slower insulin rises and are less likely to
increase appetite. It is recommended that complex carbohydrates should make up the
majority of your carbohydrates intake.They are found naturally in foods such as fruits, milk,
and milk products which are fine in moderation but they are also found in high quantities of
the following:
-Sugars (Maltose, Glucose, Sucrose)

-Honey/Syrup
-Sweets (Candy)
-White Rice
-Potatoes (Instant/Mashed)
-White Bread
-Flaked Cereals (Corn Flakes, etc.)
-Jams
-Soft Drinks
-Donuts
VEGETABLES VEGETABLE BENEFITS
Firstly, half of the calories are protein and it's low in fat. It has
high levels of potassium, helps control blood pressure & iron
ASPARAGUS
which boost the body's immune system. High is dietary fiber,
folic acid, & Vitamin A.
Chemicals in broccoli boost DNA, repair cells & may stop

them becoming cancerous. It contains more Vitamin C than
BROCCOLI an orange & as much Calcium of a glass of milk. Calcium
helps your heart & with these intense workouts you'll be doing
a good night's rest is essential for your growth.
Just a handful of spinach daily will be very beneficial to your

health and will not only assist your lean muscles to shape
faster but will also increase your strength gains. Studies have
SPINACH
shown that eating spinach increases the manufacturing of
muscle protein by up to 20% due to a certain chemical
contained in it.
Tomatoes stimulate the production of the amino acid carnitine

which has been shown in research to speed the body's fat
TOMATOES burning capacity by over 30%. Tomatoes help to improve the
functions of the liver & other digestive organs. They can
prevent constipation and damage to skin cells.
Eat carrots & you can see in the dark, there is actually some
truth here. Carrots are rich in beta-carotene, which convert
CARROTS
into Vitamin A in the liver and is transformed in the retina, to
rhodopsin, a purple pigment necessary for night vision.
Zucchini is full of Vitamin C, prevents diseases, and has a

large protein content. It's also good for the nervous system,
ZUCCHINI
weight loss, and your vision. High fiber, low calorie, hydrating,
and anti-oxidant and more.
Kale is the best protein source out of the cabbage family,

beating spinach, cauliflower even broccoli. It has a lot of
leucine, which is an important BCAA.Kale beats spinach with
KALE
more than 4 times the amount of Vitamin C. It beats Romaine
with up to 7 times the Vitamin K and 2 times the Vitamin B2
and B3 content. It's a great source of Vitamin A and E.
HYDRATION
Give or take, the body is about 60% water, all the systems in your body depend on water.
Water carries nutrients to your cells and flushes the toxins out of your vital organs.
To stay healthy, it's important to replace the fluids we lose when we perspire, breathe, or
urinate. It is recommended that you drink 3 liters of total beverages a day, for women 2.2
liters of total beverages a day.
When you engage in any activities that make you sweat, like an intense training program,
you need to drink extra water to compensate for the fluid loss. An extra 15-20 ounces of
water for short periods of exercise, but more intense exercise for hour or more will require
more fluid intake. Since these workouts you'll be doing will take anywhere between 45-90
mins to complete, please make sure you stay hydrated all day. How much additional
hydration you need will depend on how much you personally sweat during your workouts.
2.2 LITERS IS ABOUT 9 CUPS OF WATER.

MORE NUTRITION
Download MyFitnessPal app (it’s free) the app is user
friendly and has all the tools to assist you with tracking
your meals and managing your goals. (great to make
sure you’re tracking your daily intake requirements)
Purchase a cheap food scale from Target or Amazon and

weigh your food for the next month or so until you get the
hang of identifying how your portion sizes should be
looking. If you’re super serious about your TONE/GAIN
goals, this will be a game changer. It’s a bit extreme, but
hey… I promise it works.
I also recommend going to this website

https://www.calculator.net/calorie-calculator.html
and plug in your age, gender, height, and weight. It will
get you started with understanding your daily caloric
needs. This will show you how many recommended
daily calories are needed for you to GAIN or LOSE
weight. We want to focus on protein & carbohydrate
daily intake, but making sure you’re eating enough to
reach your “caloric” requirements is also important.
30 DAY
CARB CYCLE
NOTES
You will begin to carb cycle from Day 1, which means the amount of
carbs will vary on different days.
Carbs will range from NO CARBS, LOW CARBS, HIGH CARBS DAY.
Same rule applies when you carb cycle you can pick and choose from
the RECOMMENDED FOOD CHART and try to stick with the
portion/serving sizes provided.
NO CARBS: No complex carbs with any of your meals

0g of “Complex” Carbs total for the day
LOW CARBS: Carbs in the AM/1st meal & before bed

50-100g “Complex” Carbs total for the day
HIGH CARBS: Carbs in your (3) main meals

100-200g “Complex” Carbs total for the day
30 DAY CARB CYCLE TIMETABLE
01 02 03 04 05
Low Low Low High No

Carb Carb Carb Carb Carb
Day Day Day Day Day

06 07 08 09 10
Low Low High No Low
Day Day Day Day Day

11 12 13 14 15
Low High No Low Low
Day Day Day Day Day

16 17 18 19 20
High No Low Low High

Day Day Day Day Day

21 22 23 24 25
No Low No Low Low
Day Day Day Day Day

26 27 28 29 30
High No Low Low Low
Day Day Day Day Day

NO CARB: 0g of “Complex” Carbs total for the day

CARB CYCLE KEY LOW CARB: 50-100g “Complex” Carbs total for the day
HIGH CARB: 100-200g “Complex” Carbs total for the day
NO CARBS SAMPLE MEAL PLAN
0g “Complex Carbs” total for the day.

1 whole & 3 egg whites scrambled in coconut oil or alternatively (1

whole eggs 2 white boiled)
MEAL 1
1 cup veggies (spinach, chopped bell peppers, kale, etc)
½ grapefruit or some mixed berries
1 serving of assorted nuts/seeds (Brazilian, macadamia, almonds,

SNACK pumpkin seeds, etc)
1 serving of fruit (pick from chart)
1 serving protein (meat, poultry, etc)

MEAL 2
1 serving of vegetable (salad, asparagus, zucchini noodles, etc)
1 serving of assorted nuts/seeds (Brazilian, almonds, seeds, etc)

SNACK
1 serving of protein (chicken breast, salmon, shrimp, etc)

MEAL 3
1 serving veg (asparagus, spinach, kale, broccoli, etc)
1 small bowl of 0% fat greek yogurt w/ 1tbsp (16g) nut butter (peanut
or almond) OR 1 small bowl of cottage cheese w/ 1 tbsp (16g) nut
BEFORE BED
butter (peanut or almond)
TRAINING DAYS ONLY
PRE-
Pre-workout of your choice or black coffee, 1 small banana
WORKOUT
INTRA
BCAA or ESSENTIAL AMINOS
(DURING)
POST
Protein Shake - 1 serving in water (20-25g of protein)
WORKOUT
LOW CARBS SAMPLE MEAL PLAN
25-50g “Complex Carbs” total for the day.

Egg whites scrambled in coconut oil or alternatively (1 whole eggs 2

white boiled)
MEAL 1
1 cup veggies (spinach, chopped bell peppers, kale, etc)
1 serving complex carb (oats, cream of wheat, etc)

1 serving protein (meat, poultry, lean fish etc)

MEAL 2
1 serving of vegetable (salad, asparagus, zucchini noodles, etc)
0% fat free greek yogurt (Oikos brand or other)

SNACK
1 tbsp (16g) nut butter (peanut or almond)
1 serving of lean protein or non oily fish (chicken breast, cod, etc)
MEAL 3
1 serving veg (asparagus, spinach, kale, etc)
1 packet/serving of oats in almond milk

BEFORE BED
50 - 100g berries (1-2 handful)
TRAINING DAYS ONLY
PRE-
WORKOUT
INTRA
(DURING)
POST
WORKOUT
HIGH CARBS SAMPLE MEAL PLAN

1 serving (egg whites, turkey bacon, lean meat)

MEAL 1
½ - 1 bagel (light cream cheese or sugar free jelly)

1 serving protein (meat, fish, poultry, etc)

MEAL 2
1 serving carbohydrates (rice, potatoes, quinoa, yams, etc)
0% fat free greek yogurt (Oikos brand or other)

SNACK 1 snack of your choice (rice cakes, 0% fat yogurt, 2 cube pieces of
dark chocolate, low fat cottage cheese “various flavors”, etc.
1 serving of fish or poultry (salmon, turkey breast, sea bass, etc)

MEAL 3 1 serving complex carbs (wholewheat pasta, sweet potatoes,
couscous, etc)
1 packet/serving of oats in almond milk

BEFORE BED 50 - 100g berries (1-2 handful) **optional can be
modified/switched
TRAINING DAYS ONLY
PRE-
WORKOUT
INTRA
(DURING)
POST
WORKOUT
10 KEY NOTES FOR
YOUR MEAL PLAN
Pre/intra/and post workout table is for TRAINING DAYS ONLY, so on rest days do not include
in your meals. Whenever you workout (am or pm) have your pre workout before (at least
30mins) then have your (1) protein shake after your session. You can then have your next
meal 1 or 2 hours after your workout. Just move, adjust or swap meals around to suit your
day/ workout schedule
If you have a meal, leave yourself at least 1 hour before training. Post workout you can eat
right after your session if you don’t want to drink a protein shake/smoothie. It doesn’t matter
what time you train - the same rule applies.
On ZERO CARB DAYS you can increase your vegetable consumption to “buffer” up your
meal and also veggies (especially broccoli, cauliflower, spinach, asparagus etc) are full of
fiber, so they help keep you feeling fuller for longer.
ZERO/LOW CARB DAYS - Keep good fats higher than normal, foods like avocado, nuts and
even olive oil over your salad are great sources of good healthy fats.
LOW/HIGH CARB DAYS - You will have carbs before bed (30mins-1hr) preferably oats or any
slow digesting carbs.
HIGH CARBS DAY – keep fats low and reduce the amount of vegetables consumed on the
day also.
Spice up your meals, there is no rule that you have to keep it plain and simple.
But, when in doubt KEEP IT SIMPLE... Yes eating the same foods 3X/day sounds bland BUT
it keeps you on track and makes prepping meals that much easier. There is nothing wrong in
let’s say having chicken breast, some veggies and sweet potato in all (3) main meals for a
week.
To curb cravings make sure to spread your snacks evenly throughout the day.
Drink lots of green or other tea’s throughout the day, I suggest 3-4 cups a day.
SUPPLEMENT GUIDE
Recommended supplements that my clients enjoy & should be integrated with your diet and
training for recovery/wellness. Remember supplements should be secondary to your diet
and cannot replace a well balanced diet.
WHEY PROTEIN
ISOLATE / VEGAN
PROTEIN POWDER
Whey Isolate is the purest whey protein
available, it will contribute to a growth
and maintenance of muscle mass. Best
taken before and after a workout or as
a meal replacement.
SHOP
SHOP
BCAA POWDER OR
CAPSULES
(IMPORTANT FOR LEAN MUSCLE GROWTH)
*Can be taken intra workout.
Branched Chain Amino Acids are essential amino acids
which contain a 2:1:1 ratio of Leucine, Isoleucine and
Valine. These amino acids are considered to be essential
as they cannot be synthesized by the body, so must be
consumed from dietary sources. During exercise amino
acids become more important as it is difficult to maintain
the desired levels from food alone. Amino acids can be
consumed throughout the day or before, during and after
workouts and also in a fasted state before cardio.
OMEGA 3 6 9 FISH OILS
Omega 3-6-9 contains essential fatty acids that are made
up of EPA (eicosapentaenoic acid) and DHA
(docosahexaenoic acid) - both long chain fatty acids that
have been shown to contribute to the normal function
of the heart. Fish oil has been proven to aid in burning fat
by protecting against insulin resistance, it is anti-
inflammatory in nature so has a role to play in the
immune system, it increases the synthesis of protein in
the body and lastly it speeds up metabolism on a cellular
level.
MULTIVITAMIN & IRON

Try as hard as we might we cannot get enough minerals
and vitamins from our daily meals and so I always
recommend a good Multivitamin supplement, as it is a
great way to increase vitamin intake.
PRE WORKOUT
A great pre workout before a session can really help in
the intensity of a session. There are great pre workouts
on the market, try to find one that fits your own personal
tolerance and level. *coffee can be used as a preworkout
as well.
VITAMIN D3
Vitamin D3 is a fat soluble vitamin which is produced
underneath the skin following sun exposure. It is also
found in small amounts in many foods such as salmon,
mackerel, sardines, eggs and milk but can be consumed
in high amounts through supplementation. Vitamin D3
has a number of key health benefits including;
contributing to the normal absorption and utilization of
calcium and phosphorus, contributing to normal calcium
levels, contributing to the maintenance of normal bone
and muscle function, and contributing to the normal
function of the immune system and cell division.
ZMA
Zinc and Magnesium has a number of benefits to the
body and its functionality. Magnesium contributes to
electrolyte balance and the maintenance of normal bones
and teeth, the normal functioning of the nervous system
and muscle function, normal protein synthesis and
psychological function and a reduction in tiredness and
fatigue. The Zinc component contributes to the normal
function of the immune system and macronutrient
metabolism and normal vision and the maintenance of
normal skin/hair/nails and normal bones. It also
contributes to normal cognitive function and helps protect
cells from oxidative stress. Best time to take ZMA is
usually 30 mins before bed as it aids sleep and muscle
recovery.
COLLAGEN PEPTIDES
Collagen Peptides are easily digested and soluble in cold
or hot liquids, and one to two scoops a day is all you
need! Adding a scoop of collagen Peptides to food or
beverages gives you the boost you need to support
healthy hair, skin, and nails, bone and joint health,
muscle recovery, and More.
SHOP
PRE/POST
STRETCH GUIDE
STANDING HAMSTRING STRETCH
Stand tall with your feet hip-width apart, knees

slightly bent, arms by your sides.
Exhale as you bend forward at the hips,
lowering your head toward floor, while keeping
your head, neck and shoulders relaxed.
Wrap your arms around backs of your legs and
hold anywhere from 45 seconds to two minutes.
Bend your knees and roll up when you're done.
Stretches neck, back, glutes, hamstrings, calves
PIRIFORMIS STRETCH
The piriformis muscle is a deep internal hip rotator,
located on the outside of the butt. Its primary role is
external rotation. Deep internal rotators, while
small, produce a lot of the movement at the hip and
are often overlooked. Since the piriformis crosses
over the sciatic nerve, if it’s tight, it can result in
sciatic nerve irritation. Stretching this muscle can
prevent potential future sciatica, or help treat it.
Sit on the floor with both legs extended in front

of you.
Cross your right leg over your left, and place
your right foot flat on the floor.
Place your right hand on the floor behind your
body.
Place your left hand on your right quad or your
left elbow on your right knee (as shown) and
press your right leg to the left as you twist your
torso to the right.
If the spinal rotation bothers your back, take it
out and simply use your left hand to pull your
right quad in and to the left.
Stretches hips, back, glutes

STRETCHING
LUNGE WITH SPINAL TWIST
Commonly referred to as the “World's

Greatest Stretch” (WGS) in the fitness
community. And for good reason, it’s
essential to help with posture-related pain or
for people who sit for prolonged periods of
time. Also, this stretch helps open your hips
and improve thoracic (mid-back) mobility.

Start standing with your feet together.

Take a big step forward with your left foot, so
that you are in a staggered stance.
Bend your left knee and drop into a lunge,
keeping your right leg straight behind you
with your toes on the ground, so you feel a
stretch at the front of your right thigh.
Place your right hand on the floor and twist
your upper body to the left as you extend
your left arm toward the ceiling.
Hold for 30 seconds to 2 minutes.
Repeat on the other side.
Stretches hip flexors, quads, back
TRICEPS STRETCH
Kneel, sit, or stand tall with feet hip-width
apart, arms extended overhead.
Bend your right elbow and reach your right
hand to touch the top middle of your back.
Reach your left hand overhead and grasp just
below your right elbow.
Gently pull your right elbow down and toward
your head.
Switch arms and repeat.
Stretches neck, shoulders, back, triceps

FIGURE FOUR STRETCH
This specifically stretches the hip rotator, IT
Band and flexor muscles. Because of this and
the passive nature of the pose, it is an excellent
and gentle approach to helping relieve
symptoms associated with sciatica and knee
pain

Lie on your back with your feet flat on the floor.

Cross your left foot over your right quad.
Lift your right leg off the floor. Grab onto the
back of your right leg and gently pull it toward
your chest.
When you feel a comfortable stretch, hold there.
Switch sides and repeat.
Stretches hips, glutes, lower back, hamstrings
90/90 STRETCH
This modification of pigeon pose helps with internal
rotation of one leg and external rotation of the other, so
technically you're hitting both movements of the hip at
once. It's a good option for people who have extremely
tight hip flexors. The front thigh is safely on the ground
in a position that doesn't cause too much stress.
Sit with your right knee bent at 90-degrees in front

of you, calf perpendicular to your body and the sole
of your foot facing to the left. Keep your right foot
flexed.
Let your leg rest flat on the floor.
Place your left knee to the left of your body, and
bend the knee so that your foot faces behind you.
Keep your left foot flexed.
Keep your right butt cheek on the floor. Try to move
the left cheek as close to the floor as possible. It
may not be possible if you're super tight.
Repeat on the other side.
Stretches hips
STRETCHING
BUTTERFLY STRETCH
Sit tall on the floor with the soles of your

feet together, knees bent out to sides.
Hold onto your ankles or feet, engage your
abs, and slowly lower your body toward
your feet as far as you can while pressing
your knees toward the floor.
If you're too tight to bend over, simply
press your knees down.
Hold this stretch for 30 seconds to 2
minutes.
Stretches hips, glutes, back, thighs
LUNGING HIP FLEXOR STRETCH
Kneel on your left knee. Place your right

foot flat on the floor in front of you, knee
bent.
Lean forward, stretching your left hip
toward the floor.
Squeeze your butt; this will allow you to
stretch your hip flexor even more.
Switch sides and repeat.
Stretches hips, quads, glutes
48
KNEE TO CHEST
Lie on your back with both legs

extended.
Pull your right knee into your chest,
while keeping the left leg straight and
your lower back pressed into the floor.
Repeat on the other leg.
Stretches lower back, hips, hamstrings,

glutes
SUPINE HAMSTRING STRETCH
Lie face-up on a yoga mat or a soft

surface on the floor with your legs
extended and arms at your sides.
Raise your left leg and pull the thigh gently
toward your chest, either grabbing your
leg above or below (but never behind) the
knee.
With every exhale, slowly draw the knee
closer into the chest, keeping your right
leg extended.
Perform this stretch for 30 seconds, then
switch sides.
Tip: If this stretch feels too intense, you can

modify by bending the lower leg and placing
that foot flat on the ground. You can also bend
the raised knee slightly to make the stretch
gentler
STRETCHING
SEATED HAMSTRING STRETCH
Start in a seated position with your legs extended straight out in front of you and
your back upright.
Hinge at the hips and begin to bend your torso forward toward your thighs,
maintaining a flat back.
Keep your hands at your sides and deepen the stretch with every exhale.
As you hold this stretch, resist the urge to fold over your legs with a rounded back.
Hold this stretch for about 30 seconds.
CARDIO
OUTDOOR
CARDIO OPTIONS
Goal Calories Burned: 500+ Calories
Time: 30-40 min
Stairs
(Bleachers, Hiking, Walking, Bike Rides
Staircase, Etc) Jogging, Etc
Rollerblading Swimming Boxing
Rower, Eliptical, Jump Rope

Stairmaster Intervals
CARDIO TRAINING
HIGH INTENSITY INTERVAL TRAINING (HIIT)
HIIT is the preferred method of cardio for this plan.

Pick either one of these equipment to perform HIIT:
• Rowing Machine/SkiErg
• Spin Bike
• Treadmill
• Stairmaster
• Sprints outdoors
ALTERNATIVELY:
MEDIUM INTENSITY STEADY STATE (MISS)
MISS is a secondary alternative if you absolutely feel that you have no energy for
HIIT. MISS is doing cardio at a “mild intense” pace for a long period of time for at
least 30-40mins. You should be able to hold a conversation without being out of
breath.
Examples of MISS includes:

• Fast paced walk outside or very low impact steady jog
• An uphill (level 10 or above) treadmill walk (no holding onto the sides)
• Stairmaster
HIIT CARDIO HIIT
Pick a machine and
complete the workout below
Exercise Bike
Treadmill
Stairclimber
Elliptical
Level I:
Time: 20mins
5 min warm up
20 seconds @ full speed
40 sec rest
(stop completely or slow steady pace)
Repeat 15x
Level II:
Time: 25mins
5 min warm up
40 sec rest
Repeat 20x
Level III:
Time: 30mins
5 min warm up
30 sec rest
Repeat 25x
STEADY
STATE TREADMILL
CARDIO Incline: 10+

Intensity: Speed 3+ power walk
(no holding onto sides)
Time: 30-40 min
MISS Calories: 500+
Pick a machine and

complete (1) workout
EXERCISE BIKE
Intensity: Medium
Time: 30-40 min
Calories: 500+
ELLIPTICAL
Intensity: low to medium

Time: 30-40 min
Calories: 500+
STAIR CLIMBER
Intensity: low to medium

Time: 30-40 min
Calories: 500+
RECHARGE.
BOUNCE BACK.
COME TO LIFE.
Warm ups can last for however long
you want, typically my clients warm up PLEASE READ
for (10-15 min) before the workout
begins. Warming up allows you to
HOW LONG DO WE
THE FAQS
mentally and physically prepare your
WARM UP BEFORE body to attack the workout with 100%
WORKOUTS? vigor/focus. Warming up could also
include foam rolling tight/sore muscles
or dynamic stretching (high knees, butt
kicks, walking straight leg kicks etc.)
Use this time to prepare for the workout
as needed.
In the workout breakdown, this will

mean performing the given workout for
that many times; then move on to the
next exercise given in the circuit with
limited rest in between. Depending on
WHAT DOES (10X OR your level of fitness, the goal is to
REPS) MEAN? complete the max number of
“reps/repetitions” possible. If you’re only
able to do “5 reps” when it says (5-
10x) that’s okay; keep working towards
the higher rep count and pushing
yourself to get better every day.
Every circuit will be given different

options depending on
levels of fitness.

LEVEL I - beginner new to fitness or

just getting back into a routine
WHAT ARE THE
DIFFERENT LEVELS OF LEVEL II - individual works out

FITNESS? regularly, moderately active and
consistent

LEVEL III - above average conditioning

individual who wants to be pushed
100% w/ full intensity.

You can always increase or decrease

the levels of the workout depending on
the workout. For example, Level 1’s can
push to do Level 2 workout sets or
Level 3’s can decrease to do Level 2
workouts if needed. Listen to your body,
and stay safe during the workouts.

Remember, try to complete as many

rounds as possible every workout for
maximum results!

The GOAL is to complete all circuits PLEASE READ

that are given for the day, which would
then complete the workout. Depending
DO WE CHOOSE 1 CIRCUIT on your “level” will determine how many
THE FAQS
PER DAY OR COMPLETE ALL sets you complete each full circuit. A
CIRCUITS GIVEN ON THE circuit is all of the exercises in the
WORKOUT OF THE DAY? bunch (1a - 1d) and the entire workout
for example, is (1a - 1e, 2a - 2d) the
goal is to complete all circuits to
complete the full workout.
For maximum results/intensity we want

to keep our rest intervals to a minimum
while performing the exercises of the
circuit. For example, CIRCUIT 1 may
have “5 exercises” (1a - 1e); we want to
HOW LONG DO WE REST complete all exercises with minimal rest
DURING THE CIRCUIT? until we finish up 1e. THEN REST up to
2+ min. Once you’ve
recovered/hydrated enough; start the
circuit over back at the beginning for as
many times based on your level of
fitness.
Of course! This program structure is set

up to effectively push your body, but still
allow for recovery and rest.

Results still need

CAN WE DO EXTRA recovery/growth/rehabilitation periods to
WORKOUTS/CARDIO IF WE let your body develop. But if you
WANTED? personally want to do more cardio
and/or workouts... go for it! Do not allow
this program to hold you back if you
believe you have more in the tank to
give. Understand yourself, and give it
your best.
Pre/Post Workout
Stretch Guide,
Foam Roll, Light Cardio

(10-15 min)

Do whatever you need

to get ready for the
workout.

IMPORTANT NOTES:
Do your best to finish all circuits &
WORKOUT OF THE
workouts provided each day

DAY STRUCTURE
Click the workout on each page

to preview the detailed
STEP 2 demonstration of each workout
for the day
Workout of the Day
Each video will have either
(WOTD)

voice over or detailed text of

what you need to be focused on
performing the workout,
repeat/complete each set
depending on your current
fitness level.
Modify any aspect of this
workout plan needed to better
fit your personal requirements
and schedule
STEP 3
Cool down - pre/post
stretch - foam roll - or/
post cardio.
THE
WORKOUT
PLAN
OFFICIAL CHALLENGE START DAY: 02/20/23

DAY 1 MONDAY
OFFICIAL CHALLENGE START DAY: 02/20/23
LOW CARBS DAY

Carbs in the AM/1st meal & before bed

CIRCUIT 1
LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III
4+ SETS REST (2+ MIN)
1a. DB JACKS – 10
1b. WALKOUT + 5 SUMO SQUATS – 5
1c. JUMP SQUATS (HOLDING WEIGHT) – 10
1d. REV. LUNGE (HOLDING WEIGHT) – 10
1e. CLOSE STANCE SQUAT – 15
(1a - 1e = 1 set)
Complete entire set of workouts
then repeat back to 1a
CIRCUIT 2
LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4+
SETS REST (2+ MIN)
2a. DEADLIFT + FORWARD LUNGE – 10

2b. BENT OVER DB ROW – 20
2c. ALTERNATE + FULL CRUNCH – 10
2d. OBLIQUE TWIST + 2X PRESS – 10
2e. TOE TOUCH – 20 EQUIPMENT:
(2a - 2e = 1 set)
WORKOUT 1
Dumbbells, Bands
*Click the PLAY BUTTON on each page for video demo.

DAY 2 TUESDAY
LOW CARBS DAY


CIRCUIT 1
1a. (5) HIGH KNEES + BURPEE – 10

1b. ALTERNATE KICKS (BANDS) – 12
1c. (5) SIDE STEPS – 5
1d. ALTERNATE STEP BACKS (BANDS) – 15
1e. IN/OUT SQUAT JUMPS (BANDS) – 15
(1a - 1e = 1 set)
CIRCUIT 2
SETS REST (2+ MIN)
2a. STEP DOWNS (ON BENCH/BOX) – 15EA

2b. DB SWING + SQUAT PRESS – 15
2c. (3) STEP UPS + KNEE DRIVE – 10
2d. LATERAL RAISE + FWD COMBO – 12
2e. FRONT RAISE COMBO – 3(5X) EQUIPMENT:
(2a - 2e = 1 set)
WORKOUT 2
Dumbbells, Ankle Weights, Light Band

DAY 3 WEDNESDAY
LOW CARBS DAY


HIIT 1
Goal: Perform all (5) workouts continuously
throughout the designated circuit time & only
break on your REST interval time.
(modify as needed)
Recommended Equipment:
LANDMINE OR DB MODIFICATIONS
LEVEL I - LEVEL III 5 SETS
Active: 45 seconds ON
Rest: 30 seconds OFF
Sets: 5
Rest “as needed” after each full circuit is
complete then REPEAT.
SIDE TO SIDE SWITCH (OR KEEP IN

BOTH HANDS DON’T SWITCH)
STEP BACK LUNGE + PRESS
DOUBLE PRESS JACKS
CORE ROTATION ON KNEES
Complete entire set of (5) listed exercises

then REPEAT back to top
HIIT 1

DAY 4 THURSDAY
HIGH CARBS DAY

Carbs in your (3) main meals
50-100g “Complex Carbs” total for the day

CIRCUIT 1
SETS REST (2+ MIN)
1a. PUSH UPS (SLOW TEMPO) – 10

1b. PLANK CLOSE TAPS – 15
1c. PLANK ALTERNATE KNEE DRIVES – 10
1d. ELBOW TO KNEES (CRUNCHES) – 15
1e. SUPINATED ALTERNATE TOE TOUCH – 10EA
(1a - 1e = 1 set)
CIRCUIT 2
SETS REST (2+ MIN)
2a. ISO HOLD ALTERNATE BICEP CURL – 10

2b. DB HAMMER CURLS – 10
2c. TRICEP DB EXTENSIONS – 15
2d. TRICEP SINGLE ARM KICKBACK – 15EA
2e.TRICEP BENCH/BOX DIPS – 15 EQUIPMENT:
(2a - 2e = 1 set)
WORKOUT 3
(UPPER BODY FOCUS)
Dumbbells

DAY 5 FRIDAY
NO CARB DAY
No complex carbs with any of your meals
0g of “Complex Carbs" for the day

RECOVERY
REST
STRETCH
FOAM ROLL
OUTSIDE CARDIO
STEADY STATE (MISS) CARDIO OPTIONS
HIIT CARDIO OPTIONS
Page 38-41
DAY 6 SATURDAY
LOW CARBS DAY


HIIT 2
(modify as needed)
DUMBBELLS, JUMP ROPE
Sets: 5
JUMP ROPE
SQUAT CLEAN PRESS
3 MOUNTAIN CLIMBERS + BURPEE
WEIGHTED PULL THRU
SHOULDER TAPS (STRAIGHT ARM
PLANK)

HIIT 2

DAY 7 SUNDAY
LOW CARBS DAY


RECOVERY
REST
STRETCH
FOAM ROLL
OUTSIDE CARDIO
HIIT CARDIO OPTIONS
Page 38-41
DAY 8 MONDAY
HIGH CARBS DAY


CIRCUIT 1
SETS REST (2+ MIN)
1a. ALTERNATE SQUAT KICKBACK – 12

1b. SINGLE LEG KICKBACK – 20EA
1c. BENT LEG LATERAL LIFT – 20EA
1d. SINGLE LEG GLUTE PUMP/BRIDGE – 15EA
1e. DOUBLE GLUTE PUMP/BRIDGE+ NEUTRAL
PRESS – 15
(1a - 1e = 1 set)
CIRCUIT 2
SETS REST (2+ MIN)
2a. DEADLIFT + SIDE SQUAT – 12

2b. SQUAT + LATERAL BAND KICKS – 10
2c. CLEAN + SQUAT – 10
2d. 2X CRUNCH + 2X ABDUCTION – 10
2e. 90 DEGREE HEEL TOUCH/CRUNCH – 10 EQUIPMENT:
(2a - 2e = 1 set)
WORKOUT 4
Dumbbells, Ankle Weights

DAY 9 TUESDAY
NO CARB DAY

HIIT 3
(modify as needed)
SLIDERS, DUMBBELLS
Sets: 5
HIGH KNEE TAPS

2 JUMP JACKS + SQUAT JUMP ON BOX
LATERAL QUICK FEET + SIDE TAP
LATERAL QUICK FEET + SIDE TAP
CORE V CRUNCHES

HIIT 3

DAY 10 WEDNESDAY
LOW CARBS DAY


CIRCUIT 1
SETS REST (2+ MIN)
1a. HEELS ELEVATED SQUATS – 20

1b. 2X SQUAT + SQUAT JUMP + PRESS – 8
1c. SQUAT WALKS + ALTERNATE KNEE
DRIVE – 5EA
1d. PLANK OBLIQUE KNEE DRIVE – 12
1e. STRAIGHT ARM ALTERNATE LEG LIFTS – 8
(1a - 1e = 1 set)
CIRCUIT 2
SETS REST (2+ MIN)
2a. HAMSTRING CURLS (PLYO BALL/CORE

SLIDERS) – 15
2b. MODIFIED DEAD BUGS – 8
2c. STANDING STRAIGHT LEG CRUNCH – 10
2d. BURPEE W/ KNEE TUCK – 8 EQUIPMENT:
USE MODIFICATION IF NEEDED
(2a - 2d = 1 set)
WORKOUT 5
Dumbbells, Plyo Ball, Sliders

DAY 11 THURSDAY
LOW CARBS DAY


RECOVERY
REST
STRETCH
FOAM ROLL
OUTSIDE CARDIO
HIIT CARDIO OPTIONS
Page 38-41
DAY 12 FRIDAY
HIGH CARBS DAY


CIRCUIT 1
SETS REST (2+ MIN)
1a. DB BOTTOM SWINGS – 15

1b. BENT OVER ROW + FRONT SQUAT – 10
1c. LATERAL LUNGE + OVERHEAD(OH)
REVERSE LUNGE – 15
1d. PLATE OH FLUTTER KICKS – 20
(1a - 1d = 1 set)
CIRCUIT 2
SETS REST (2+ MIN)
2a. DL + OH PRESS (USE BENCH/BOX) – 10

2b. V SIT W/ DB COCOONS – 15
2c. V SIT W/OUT WEIGHT COCOONS – 15
2d. SIT UP W/ DB PUNCHES – 12
(2a - 2d = 1 set) EQUIPMENT:

WORKOUT 6
Dumbbells, Fitness Steps/Box

DAY 13 SATURDAY
NO CARB DAY

HIIT 4
(modify as needed)
TOWEL, RINGS *USE TOWEL FOR MODS
Sets: 5
QUICK FEET IN/OUT

SIDE TO SIDE + KNEE DRIVE
SIDE TO SIDE + KNEE DRIVE
CORE PUSH THRU OR OVER
(ALTERNATE)
STRAIGHT ARM OBLIQUE TWIST

HIIT 4

DAY 14 SUNDAY
LOW CARBS DAY


RECOVERY
REST
STRETCH
FOAM ROLL
OUTSIDE CARDIO
HIIT CARDIO OPTIONS
Page 38-41
DAY 15 MONDAY
LOW CARBS DAY


CIRCUIT 1
SETS REST (2+ MIN)
1a. UNDERHAND BICEP CURL + PRESS - 15

1b. UNDERHAND BENT ROW - 15
1c. OVERHAND UPRIGHT ROW - 15
1d. WEIGHTED BIRD DOG - 15EA
1e. SUPERMANS - 20
(1a - 1e = 1 set)
CIRCUIT 2
SETS REST (2+ MIN)
2a. LATERAL ISO HOLD (ALTERNATE) - 10/10

2b. LATERAL RAISE BURNOUT - 10
2c. FORWARD RAISE COMBO - 10
2d. DB CROSSOVER CRUNCH - 12
2e. GOODMORNING - 20 EQUIPMENT:
(2a - 2d = 1 set)
WORKOUT 7
Dumbbells, Barbell

DAY 16 TUESDAY
HIGH CARBS DAY


CIRCUIT 1
SETS REST (2+ MIN)
1a. 4 CORNER SQUATS (ELEVATED) – 10

1b. CLOSE JUMP SQUATS – 15
1c. IN/OUT SQUAT STEPS – 10
1d. IN/OUT JUMP SQUATS (BANDS) – 12
1e. STANDING LATERAL + KICKBACK – 15
(1a - 1e = 1 set)
CIRCUIT 2
SETS REST (2+ MIN)
2a. ALTERNATE WIDE TOE TOUCH – 12

2b. AB SPLIT + CRUNCH COMBO – 12
2c. LOWER AB EXTENSION – 15
2d. ISO HOLD SHOULDER PRESS – 20
2e. PLANK CROSS BODY TAPS – 12 EQUIPMENT:
(2a - 2d = 1 set)
WORKOUT 8
Workout Steps, Bands

DAY 17 WEDNESDAY
NO CARB DAY

RECOVERY
REST
STRETCH
FOAM ROLL
OUTSIDE CARDIO
HIIT CARDIO OPTIONS
Page 38-41
DAY 18 THURSDAY
LOW CARBS DAY


HIIT 5
(modify as needed)
ANKLE WEIGHTS
Sets: 5
SQUAT + ELBOW TO KNEE

SQUAT + LATERAL KICKS
CORE KNEE DRIVES
FIRE HYDRANT + KICKBACK
FIRE HYDRANT + KICKBACK

HIIT 5

DAY 19 FRIDAY
LOW CARBS DAY


CIRCUIT 1
1a. DB JACKS – 10
1b. WALKOUT + 5 SUMO SQUATS – 5
1c. JUMP SQUATS (HOLDING WEIGHT) – 10
1d. REV. LUNGE (HOLDING WEIGHT) – 10
1e. CLOSE STANCE SQUAT – 15
(1a - 1e = 1 set)
CIRCUIT 2
SETS REST (2+ MIN)
2a. DEADLIFT + FORWARD LUNGE – 10

2b. BENT OVER DB ROW – 20
2c. ALTERNATE + FULL CRUNCH – 10
2d. OBLIQUE TWIST + 2X PRESS – 10
2e. TOE TOUCH – 20 EQUIPMENT:
(2a - 2e = 1 set)
WORKOUT 1
Dumbbells, Bands

DAY 20 SATURDAY
HIGH CARBS DAY


CIRCUIT 1
1a. (5) HIGH KNEES + BURPEE – 10

1b. ALTERNATE KICKS (BANDS) – 12
1c. (5) SIDE STEPS – 5
1d. ALTERNATE STEP BACKS (BANDS) – 15
1e. IN/OUT SQUAT JUMPS (BANDS) – 15
(1a - 1e = 1 set)
CIRCUIT 2
SETS REST (2+ MIN)
2a. STEP DOWNS (ON BENCH/BOX) – 15EA

2b. DB SWING + SQUAT PRESS – 15
2c. (3) STEP UPS + KNEE DRIVE – 10
2d. LATERAL RAISE + FWD COMBO – 12
2e. FRONT RAISE COMBO – 3(5X) EQUIPMENT:
(2a - 2e = 1 set)
WORKOUT 2
Dumbbells, Ankle Weights, Light Band

DAY 21 SUNDAY
NO CARB DAY

RECOVERY
REST
STRETCH
FOAM ROLL
OUTSIDE CARDIO
HIIT CARDIO OPTIONS
Page 38-41
DAY 22 MONDAY
LOW CARBS DAY


CIRCUIT 1
SETS REST (2+ MIN)
1a. ALTERNATE SQUAT KICKBACK – 12

1b. SINGLE LEG KICKBACK – 20EA
1c. BENT LEG LATERAL LIFT – 20EA
1d. SINGLE LEG GLUTE PUMP/BRIDGE – 15EA
1e. DOUBLE GLUTE PUMP/BRIDGE+ NEUTRAL
PRESS – 15
(1a - 1e = 1 set)
CIRCUIT 2
SETS REST (2+ MIN)
2a. DEADLIFT + SIDE SQUAT – 12

2b. SQUAT + LATERAL BAND KICKS – 10
2c. CLEAN + SQUAT – 10
2d. 2X CRUNCH + 2X ABDUCTION – 10
2e. 90 DEGREE HEEL TOUCH/CRUNCH – 10 EQUIPMENT:
(2a - 2e = 1 set)
WORKOUT 4
Dumbbells, Ankle Weights

DAY 23 TUESDAY
NO CARB DAY

HIIT 1
(modify as needed)
LANDMINE OR DB MODIFICATIONS
Sets: 5
SIDE TO SIDE SWITCH (OR KEEP IN

BOTH HANDS DON’T SWITCH)
DOUBLE PRESS JACKS
CORE ROTATION ON KNEES

HIIT 1

DAY 24 WEDNESDAY
LOW CARBS DAY


CIRCUIT 1
SETS REST (2+ MIN)
1a. HEELS ELEVATED SQUATS – 20

1b. 2X SQUAT + SQUAT JUMP + PRESS – 8
1c. SQUAT WALKS + ALTERNATE KNEE
DRIVE – 5EA
1d. PLANK OBLIQUE KNEE DRIVE – 12
1e. STRAIGHT ARM ALTERNATE LEG LIFTS – 8
(1a - 1e = 1 set)
CIRCUIT 2
SETS REST (2+ MIN)
2a. HAMSTRING CURLS (PLYO BALL/CORE

SLIDERS) – 15
2b. MODIFIED DEAD BUGS – 8
2c. STANDING STRAIGHT LEG CRUNCH – 10
2d. BURPEE W/ KNEE TUCK – 8 EQUIPMENT:
USE MODIFICATION IF NEEDED
(2a - 2d = 1 set)
WORKOUT 5
Dumbbells, Plyo Ball, Sliders

DAY 25 THURSDAY
LOW CARBS DAY


RECOVERY
REST
STRETCH
FOAM ROLL
OUTSIDE CARDIO
HIIT CARDIO OPTIONS
Page 38-41
DAY 26 FRIDAY
HIGH CARBS DAY


CIRCUIT 1
SETS REST (2+ MIN)
1a. PUSH UPS (SLOW TEMPO) – 10

1b. PLANK CLOSE TAPS – 15
1c. PLANK ALTERNATE KNEE DRIVES – 10
1d. ELBOW TO KNEES (CRUNCHES) – 15
1e. SUPINATED ALTERNATE TOE TOUCH – 10EA
(1a - 1e = 1 set)
CIRCUIT 2
SETS REST (2+ MIN)
2a. ISO HOLD ALTERNATE BICEP CURL – 10

2b. DB HAMMER CURLS – 10
2c. TRICEP DB EXTENSIONS – 15
2d. TRICEP SINGLE ARM KICKBACK – 15EA
2e.TRICEP BENCH/BOX DIPS – 15 EQUIPMENT:
(2a - 2e = 1 set)
WORKOUT 3
(UPPER BODY FOCUS)
Dumbbells

DAY 27 SATURDAY
NO CARB DAY

HIIT 2
(modify as needed)
DUMBBELLS, JUMP ROPE
Sets: 5
JUMP ROPE
SQUAT CLEAN PRESS
3 MOUNTAIN CLIMBERS + BURPEE
WEIGHTED PULL THRU
SHOULDER TAPS (STRAIGHT ARM
PLANK)

HIIT 2

DAY 28 SUNDAY
LOW CARBS DAY


RECOVERY
REST
STRETCH
FOAM ROLL
OUTSIDE CARDIO
HIIT CARDIO OPTIONS
Page 38-41
DAY 29 MONDAY
LOW CARBS DAY


CIRCUIT 1
SETS REST (2+ MIN)
1a. UNDERHAND BICEP CURL + PRESS - 15

1b. UNDERHAND BENT ROW - 15
1c. OVERHAND UPRIGHT ROW - 15
1d. WEIGHTED BIRD DOG - 15EA
1e. SUPERMANS - 20
(1a - 1e = 1 set)
CIRCUIT 2
SETS REST (2+ MIN)
2a. LATERAL ISO HOLD (ALTERNATE) - 10/10

2b. LATERAL RAISE BURNOUT - 10
2c. FORWARD RAISE COMBO - 10
2d. DB CROSSOVER CRUNCH - 12
2e. GOODMORNING - 20 EQUIPMENT:
(2a - 2d = 1 set)
WORKOUT 7
Dumbbells, Barbell

DAY 30 TUESDAY
LOW CARBS DAY


CIRCUIT 1
SETS REST (2+ MIN)
1a. 4 CORNER SQUATS (ELEVATED) – 10

1b. CLOSE JUMP SQUATS – 15
1c. IN/OUT SQUAT STEPS – 10
1d. IN/OUT JUMP SQUATS (BANDS) – 12
1e. STANDING LATERAL + KICKBACK – 15
(1a - 1e = 1 set)
CIRCUIT 2
SETS REST (2+ MIN)
2a. ALTERNATE WIDE TOE TOUCH – 12

2b. AB SPLIT + CRUNCH COMBO – 12
2c. LOWER AB EXTENSION – 15
2d. ISO HOLD SHOULDER PRESS – 20
2e. PLANK CROSS BODY TAPS – 12 EQUIPMENT:
(2a - 2d = 1 set)
WORKOUT 8
Workout Steps, Bands

VIDEO LINKS
Click the links below to access videos from the challenge.
WORKOUT 1
WORKOUT 2
WORKOUT 3
WORKOUT 4
WORKOUT 5
WORKOUT 6
WORKOUT 7
WORKOUT 8
HIIT 1
HIIT 2
HIIT 3
HIIT 4
HIIT 5

30-Day Fitness Challenge Guide Under 40 Chars

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

30-Day Fitness Challenge Guide Under 40 Chars

Uploaded by

Copyright:

Available Formats

CONTENTS

How the Point(s) System Works:

TOTAL CHALLENGE POINTS INSTRUCTIONS

Daily video(s) performing the listed

*if your instagram account is private we won’t be

(15) POINTS Daily video(s) of yourself performing the

Tagging @thebank_fitcamp, @joiechavis, +

on your Instagram Stories Post(s), Main Page

Send BEFORE & PROGRESS pictures between

SEND ALL PICTURES HERE:

FINAL PICS ARE MANDATORY TO WIN!

MAX WEEK 5: Mar 21st - 22nd

SEND ALL PICTURES HERE: FITNESSPREMIUM1@GMAIL.COM

THE TOP TRANSFORMATION(S) WILL BE DECIDED BY OUR TEAM. IF CONSIDERED

SEND ALL PICTURES HERE: FITNESSPREMIUM1@GMAIL.COM

SHOP SHOP SHOP

Pair of Dumbbells Resistance Bands Yoga/Workout Mat

SHOP SHOP SHOP

Foam Roller Jump Rope Ankle Weights

We will try & repost as many daily

BE CONSISTENT, HAVE DISCIPLINE AND STICK TO THE PLAN!

Want tons of new recipes? Go onto Pinterest and

Bring the “Grocery List” given in this program with you to

IF YOU WANT RESULTS,

At some point in your process you won’t need to meal prep as

Find the way that suits you.

PROTEIN VEGETABLES FRUITS

Ground Turkey / Chicken Breast Asparagus Bananas

Skinless Chicken Breast Broccoli and Cauliflower Blueberries

Salmon, Tuna, Shrimp, Tilapia Spinach, Mixed Green, Arugula Strawberries

Lean Beef/Flank Steak Tomatoes Oranges

Egg Whites Carrots Grapefruit/Tangerines

Turkey Bacon Kale Apples

Beans (Kidney, Black, Chickpeas) Edamame Kiwi

Almond, Oat, or Cashew Milk Red Pepper Frozen Mixed Berries

Pumpkin Seeds Zucchini

Almond Butter Green Beans

Vegan Meat Substitutes, Lentils Potatoes, Sweet Potatoes, Yams**

Greek Yogurt (Oikos Triple Zero)

Jasmine/Basmati Rice** Balsamic Vinegar

Quinoa** Herbs and Spices

Whole Grain/Gluten Free Pasta** Hot Sauce

Oats, Cream of Wheat, Grits** Mustard

Coconut Oil, Olive Oil*** Green Goddess Dressing

Nuts*** Lemon Juice

Almond/Peanut Butter*** Fresh Salsa *No Added Sugar

Chamomile Tea Low Sodium Soy Sauce/Liquid Amino

Each meal should have at least 25-30 grams of protein

(recommended sources but not limited to)

1. Turkey and Chicken Breast

2. Fish, Salmon, Tilapia, Cod

3. Lean Beef & Flank Steak

4. Beans (Kidney Beans, Black

6. Milk (Low Cat)

-Sugars (Maltose, Glucose, Sucrose)

Chemicals in broccoli boost DNA, repair cells & may stop

Just a handful of spinach daily will be very beneficial to your

Tomatoes stimulate the production of the amino acid carnitine

Zucchini is full of Vitamin C, prevents diseases, and has a

Kale is the best protein source out of the cabbage family,

2.2 LITERS IS ABOUT 9 CUPS OF WATER.

Purchase a cheap food scale from Target or Amazon and