1

3 ………………………………………………… Challenge Calendar

4 ………………………………………………… Breakdown

5 ………………………………………………… Strength Guidelines

6 ………………………………………………… Cardio Guidelines

7 ………………………………………………… Core Guidelines

8 ………………………………………………… Challenge Tips

9 ………………………………………………… Recommended Stretches

10 ………………………………………………… Final Challenge Reminders

11 ………………………………………………… Challenge Prizes

14 ………………………………………………… Weeks 5 - 8

27 ………………………………………………… Muscle Activation

29 ………………………………………………… HIIT Circuits

32 ………………………………………………… Core Circuits

35 ………………………………………………… Video Bank

2
 WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4 WORKOUT 5

WEEK 5 Full Body Glutes Upper Body Legs Full Body

Build/Burn Build Build Build HIIT

WEEK 6 Full Body Glutes Upper Body Legs Full Body

Build/Burn Build Build Build HIIT

WEEK 7 Glutes Full Body Upper Body Legs Full Body

Build Build/Burn Cable Only Build HIIT

WEEK 8 Glutes Full Body Upper Body Legs Full Body

Build Build/Burn Cable Only Build HIIT

3
 


Weeks 5 - 8 Muscle Split Workouts (5 days total)

1 Full Body workout per week

2 Lower Body workouts per week

1 Upper Body workout per week

1 HIIT workout per week

2 Rest days per week

PLEASE NOTE:
Week 5 workouts will be repeated for Week 6.

Week 7 workouts will be repeated for Week 8.

Part 2 of the Challenge is slightly different than Part 1 - since you are increasing to
5 workouts per week, you’ll be repeating the workouts twice. Our bodies need
repetition BUT not to much. Use the workouts how they can best fit into your day -
day schedule over the next 4 weeks.
4
 


STRENGTH TRAINING

Phases: Build

- Part 2 Strength workouts are divided into double set’s and triple sets.

- The workouts are going to increase in intensity during the next 4 weeks.

- Some REPS/SETS may differ from Part 1 of the Challenge.

SUPER SET

Minimal to no rest between exercises

Each set of exercises is recommended to be preformed as a Super Set.

(Less rest in between exercises puts the body into a state to help with burning fat)

Take 2-3 minutes rest after you have completed a Super Set.

5
 


CONDITIONING

Phase: Burn

- Part 2 Conditioning workouts are HIIT Circuits

- 1 Full Body HIIT workout per week + incorporation of HIIT exercises in Strength

workouts.

Additional CONDITIONING Circuits

Additional HIIT circuits are provided and can be used after the Strength workouts and on
your rest days.

Feel free to do additional cardio on rest days. Like taking a class at your gym, running,

walking or getting some steps in on the Stair Master/Elliptical.

6
 


CORE Circuits
Phase: Build/Burn

- Part 2 Core workouts are provided.

- These circuits are to be used as an extra Burnout after the workouts and on Rest days.

- Each circuit takes approximately 5-7 minutes.

- Core exercises are also combined with HIIT workouts.

Please watch the Mind Muscle Connection Video Series provided in Weeks 1-4 to find

out how you can be engaging your core in every exercise you preform, for the best

results possible.

7
CHALLENGE ADVICE

Try incorporating Intermittent Fasting! If you haven't watched my recent YouTube video of how
I intermittent Fast, I encourage you to watch it. Search Miss Emma Troupe on YouTube.
The Holistic Nutrition Guide provides 40+ recipes and my personal nutrition guidance to help
you throughout this Challenge. Make sure to check your email for the Guide provided with
Weeks 1-4.

IMPORTANCE OF ACTIVATING YOUR MUSCLES

Use the Glute Activation circuits provided! These circuits are to be used *before your workout*
and will make sure the glutes are engaged during the workout. Since the glutes are such a big
muscle group to target.. isolating the muscle through these circuits provide the extra
stimulation they need to develop. Activation Circuits are provided on page 27.

REST DAYS

Aim to take 2 FULL rest days a week and split the 5 workouts how they fit best into your
personal schedule! For the best recovery possible I recommend taking your rest days after
training the larger muscle groups (legs and glutes).

8
 Use the recommend stretches before your workout and before you go to sleep.

Stretching is recommended to increase blood flow and release the muscle which has been worked.

ARMS CHEST BACK

Childs Pose
Shoulder Stretch Arm On Wall Stretch
Cat Cow
Tricep Stretch Chest Extension
Lateral Neck Rotation
Bicep Stretch (arms straight behind)

HIPS/GLUTES LEGS CORE

Pigeon Pose Quadricep Stretch Cobra

Hip Opener Deep Split Squat Spine Rotation

Butterfly Hamstring Stretch Pelvic Tilt

9
 


Part 2 Start Date: November 7th

Mid Challenge photos due: November 6th

Challenge End Date: November 28th

End Challenge photos due: December 1st

ONE Winner Picked

Winner will be announced on December 8th.

3 Photos will be required to enter the Challenge.. Before, Mid

and After photos.

Weekly Check In’s will continue per week.

10



200$ Lululemon Giftcard

Vegan Protein Powder

Fitness Supplements

8 week Customized Fitness Program

Mini Resistance Bands

Extra Health Goodies

(samples, protein bars, superfoods etc.)

Please email your MID and AFTER Challenge photos to

missemmatroupe.coaching@gmail.com

11



Videos included for Part 2 of the Challenge are located on page 35.

These videos are show proper form and technique to help you execute
each movement correctly.

Videos are in alphabetical order according to the exercise.

Click the link provided and it will take you directly you to the video.

12
13
PHASE:
Full Body
Build/Burn

WORKOUT 1

WARM UP:
CORE:
5-10 minutes incline walking
Back, Legs and Use provided circuits
STRENGTH on the treadmill
Arms on page 32

EXERCISE REPS SETS

A1. SQUAT BURPEE COMBO 10 reps 4

A2. FRONT SQUAT W/ PULSE 15 reps 4

B1. BB SHOULDER PRESS 15 reps 4

B2. PUSH UP SIT BACK 12 reps 4

C1. BB WALKING LUNGE 15 reps per leg 4

C2. JUMP SQUAT 10 reps + 10 pulses 4

BURNOUT (repeat 4 times)

A1. TREADMILL SPRINTS 20 second sprint - take 20 seconds rest

14
PHASE:
Glutes
Build

WORKOUT 2

WARM UP: ACTIVATION:

5-10 minutes incline walking Use provided circuits

STRENGTH Glutes, Hips and
on the treadmill on page 27
Legs

EXERCISE REPS SETS

A1. SUMO BB DEADLIFT 10 reps 4

A2. SINGLE LEG DEADLIFT 12 reps each leg 4

A3. SQUAT ABDUCTOR 20 reps 4

B1. GLUTE BRIDGE 15 reps 5

B2. GLUTE BRIDGE PULSE 10 reps 5

B3. SINGLE LEG PRESS (ANGLED) 12 reps each leg 4

BURNOUT (repeat 3 times)

A1. ELEVATED SINGLE LEG GLUTE BRIDGE 20 reps each leg

15
PHASE:
Upper Body
Build

WORKOUT 3

WARM UP: CORE:

5-10 minutes incline walking Use provided circuits

STRENGTH Arms, Back and
on the treadmill on page 32
Chest

EXERCISE REPS SETS

A1. CLOSE GRIP PULL DOWN 15 reps 4

A2. ARNOLD PRESS 12 reps 4

B1. DB BENT OVER FLY 12 reps 4

B2. DB LATERAL RAISE 15 reps 4

C1. WIDE GRIP PULL DOWN 15 reps 4

C2. TRICEP DIP Until Failure 4

BURNOUT (repeat 3 times)

A1. DB BICEP CURL TO SHOULDER PRESS 15 reps

16
PHASE:
Legs & Glutes
Build

WORKOUT 4

WARM UP: ACTIVATION:

5-10 minutes incline walking

Hips, Glutes and Use provided circuits
STRENGTH on the treadmill
Legs on page 27

EXERCISE REPS SETS

A1. BB SQUAT 12 reps 4

A2. REVERSE LUNGE 12 reps each leg + 10 pulses 4

B1. REGULAR DEADLIFT (db’s) 12 reps + 10 pulses 4

B2. CABLE PULL THROUGH 15 reps 4

C1. CABLE SUMO SQUAT 15 reps 4

C2. LEG PRESS 12 reps + 10 pulses 4

BURNOUT (repeat 3 times)

A1. BENCH SIDE TO SIDE STEPS 20 second sprint - take 20 seconds rest

17
PHASE:
Full Body HIIT
Burn

WORKOUT 5

WARM UP: CORE:

5-10 minutes incline walking Use provided circuits

CONDITIONING Full Body
on the treadmill on page 32

Repeat each circuit 3-4 times.

Complete circuit A (3-4 times) before moving onto circuit B.
Take minimal rest in between each exercise, rest once you have completed the circuit 3-4 times.

EXERCISE TIME

A1. JUMPING JACKS 1 minute

A2. OVERHEAD SQUAT 45 seconds

A3. PLANK JACK 1 minute

B1. WALKOUT 1 minute

B2. SQUAT PRESS 45 seconds

B3. PUSH UP W/ MOUNTAIN CLIMBER 1 minute

18
19
PHASE:
Glutes
Build

WORKOUT 1

WARM UP: ACTIVATION:

5-10 minutes incline walking

Glutes, Legs and Use provided circuits
STRENGTH on the treadmill
Hips on page 27

EXERCISE REPS SETS

A1. SUMO SQUAT W/ KETTLEBELL 15 reps 4

A2. CABLE KICK BACK 15 reps each leg 4

B1. GLUTE BRIDGE 15 reps + 10 second hold 4

B2. FIRE HYDRANT 15 reps each leg 4

C1. HEELS ELEVATED SQUAT 12 reps + 10 pulses 4

C2. CABLE DEADLIFT 15 reps 4

BURNOUT (repeat 3 times)

A1. SQUAT ABDUCTORS 15 reps + 10 pulses

20
PHASE:
Full Body
Build/Burn

WORKOUT 2

WARM UP: CORE:

5-10 minutes incline walking Use provided circuits

STRENGTH Full Body
on the treadmill on page 32

EXERCISE REPS SETS

A1. STEP UP PRESS 12 reps each side 4

A2. CABLE SQUAT W/ ROW 12 reps + 10 pulse squats 4

B1. LANDMINE SQUAT PRESS 15 reps 4

B2. PUSH UP Until Failure 4

C1. JUMPING LUNGES 20 reps each leg 4

C2. DEADLIFT TO SHOULDER PRESS 15 reps 4

BURNOUT (repeat 3 times)

A1. BURPEES 10 reps

21
PHASE:
Upper Body Cable Only
Build

WORKOUT 3

WARM UP: CORE:

5-10 minutes incline walking Use provided circuits

STRENGTH Arms, Back and
on the treadmill on page 32
Chest

EXERCISE REPS SETS

A1. CABLE FACE PULL 15 reps 4

A2. STANDING LAT PULL DOWN 12 reps 4

B1. TRICEP PULL DOWN 12 reps 4

B2. CABLE SINGLE ARM BENT OVER ROW 15 reps each arm 4

C1. CABLE BICEP DUO 8 reps each 4

C2. SEATED ROW TO WIDE ROW 10 reps each 4

BURNOUT (repeat 3 times)

A1. PUSH UP SIT BACK Until Failure

22
PHASE:
Legs
Build

WORKOUT 4

WARM UP: ACTIVATION:

5-10 minutes incline walking Use provided circuits

STRENGTH Legs, Glutes and
on the treadmill on page 27
Hips

EXERCISE REPS SETS

A1. LEG EXTENSION 12 reps + 10 pulses 4

A2. IN - OUT JUMP SQUATS 15 reps 4

B1. REGULAR DEADLIFT (bb) 15 reps 4

B2. CABLE LUNGE TO SINGLE LEG DL 12 reps each leg 4

C1. SINGLE LEG LEG PRESS 15 reps each leg 4

C2. LUNGE COMBO (3 lunges = 1 rep) 8 reps each leg 4

BURNOUT (repeat 3 times)

A1. BOSU SIDE TO SIDE SQUATS 45 seconds

23
PHASE:
Full Body HIIT
Burn

WORKOUT 5

WARM UP: CORE:

5-10 minutes incline walking Use provided circuits

CONDITIONING on the treadmill
Full Body
on page 32

Repeat each circuit 3-4 times.

Complete circuit A (3-4 times) before moving onto circuit B.
Take minimal rest in between each exercise, rest once you have completed the circuit 3-4 times.

EXERCISE TIME

A1. BOSU BURPEE 1 minute

A2. KETTLE BELL SWING 45 seconds

A3. HIGH KNEES 1 minute

B1. LUNGE W/ CURL 1 minute (30 sec each leg)

B2. DB DEADLIFT W/ ROW 45 seconds

B3. DB PINK UP W/ MOUNTAIN CLIMBER 1 minute

24
25
26
These Glute Activation Circuits are to be used before Leg / Glute workouts.

EXERCISE REPS SETS

GLUTE ACTIVATION CIRCUIT 1

A1. SINGLE LEG HIP THRUST 12 reps each leg 3-4

A2. GLUTE BRIDGE W/ ABDUCTION 15 reps 3-4

A3. LATERAL SQUATS 12 reps each side 3-4

GLUTE ACTIVATION CIRCUIT 2

12 reps each leg 3-4

A1. FIRE HYDRANTS
15 reps 3-4
A2. SINGLE LEG ABDUCTOR
20 reps 3-4
A3. SQUAT ABDUCTOR

ACTIVATION CIRCUITS =

Can be used before a workout to help stimulate and engage the glute
muscles (which can be difficult to engage while lifting)

Pick ONE activation circuit to use before the Leg and Glute Workouts.

Finish the circuit for 3-4 sets, then start the workout.

27
28
 Complete each Circuit with MINIMAL-NO rest between exercises.

Take 3 minutes after Circuit 1 is completed 4 times.

Once Circuit 1 is completed, start Circuit 2. Repeat 4 times.

WORKOUT 1

EXERCISE TIME SETS

WORKOUT 1 CIRCUIT 1

A1. SQUAT PRESS 20 seconds 4

A2. BENCH SIDE TO SIDE STEPS 20 seconds 4

A3. PLANK HIP DIP SINGLE SIDE 20 seconds 4

A4. KNEES TO JUMP SQUAT 20 seconds 4

WORKOUT 1 CIRCUIT 2

A1. ALTERNATING SL DEADLIFT 20 seconds 4

A2. PUSH UP MOUNTAIN CLIMBER 20 seconds 4

A3. LATERAL JUMP SQUATS 20 seconds 4

A4. BENCH CRUNCH 20 seconds 4

29
 Complete each Circuit with MINIMAL-NO rest between exercises.

Take 3 minutes after Circuit 1 is completed 4 times.

Once Circuit 1 is completed, start Circuit 2. Repeat 4 times.

WORKOUT 2

EXERCISE TIME SETS

WORKOUT 2 CIRCUIT 1

A1. WALKOUTS 20 seconds 4

A2. DEADLIFT TO SHOULDER PRESS 20 seconds 4

A3. MOUNTAIN CLIMBERS 20 seconds 4

A4. BOSU BURPEE 20 seconds 4

WORKOUT 2 CIRCUIT 2

A1. IN - OUT SQUATS 20 seconds 4

A2. OVERHEAD PLATE CRUNCH 20 seconds 4

A3. KETTLE BELL SWING 20 seconds 4

A4. PLANK 20 seconds 4

30
31
 5 MIN 45 seconds each exercise, rest once you have completed each exercise.

Repeat the circuit for a total of 3 times.

You may use these 5 minute core circuits after your workout or on rest days.

EXERCISE TIME SETS

CIRCUIT 1

A1. PLANK HIP RAISE 45 seconds 3

A2. REVERSE CRUNCH 45 seconds 3

A3. LEG LIFT W/ ALT TWIST 45 seconds 3

A4. PLANK HIP DIP SINGLE SIDE 45 seconds 3

CIRCUIT 2

A1. MODIFIED BIYCLE CRUNCH 45 seconds 3

A2. L CRUNCH 45 seconds 3

A3. FLAG CRUNCH 45 seconds 3

A4. PLANK JACK 45 seconds 3

32
 5 MIN 45 seconds each exercise, rest once you have completed each exercise.

Repeat the circuit for a total of 3 times.

You may use these 5 minute core circuits after your workout or on rest days.

EXERCISE TIME SETS

CIRCUIT 3

A1. WALKOUTS 45 seconds 3

A2. PLANK HIP DIPS 45 seconds 3

A3. STANDING OBLIQUE TWIST 45 seconds 3

A4. BENCH CRUNCH 45 seconds 3

CIRCUIT 4

A1. V CRUNCH 45 seconds 3

A2. KNEE TO ELBOW PLANK 45 seconds 3

A3. RUSSIAN TWIST 45 seconds 3

A4. BENCH CRUNCH 45 seconds 3

33
34
A.
Cable Row to Wide Row

Arnold Press
https://vimeo.com/293018653/f1c433d2bc
https://vimeo.com/294061391/e94c9bbe01
Cable Squat w/ Row

B.
https://vimeo.com/274310182/96d855c97c
BB Pause Squat

https://vimeo.com/254242844/727e192435 Cable Sumo Squat

https://vimeo.com/254233437/2d7f380be3
BB Bicep Curl

https://vimeo.com/254227253/e5993d4c36 Close Grip Pull Down

https://vimeo.com/254227303/7b1e818107
BB Shoulder Press

https://vimeo.com/294055352 D.

DB Bent Over Fly

BB Deadlift
https://vimeo.com/294055494/3dc8a6aff7
https://vimeo.com/293016005/56168e61b9
DB Bicep Curl to Shoulder Press

Bench Crunches
https://vimeo.com/299122635/82326c8a52
https://vimeo.com/254236564/c10c184f8d
DB Deadlift

Bench Side to Side Steps

https://vimeo.com/254229910/37723900b0
https://vimeo.com/294055402/534c89c947
DB Deadlift Pulse

Burpee
https://vimeo.com/254229819/408661e392
https://vimeo.com/254252955/610b2fc56c
DB Deadlift w/ Row

Bosu Burpee
https://vimeo.com/293020532/4d0b2d5880
https://vimeo.com/254252506/0eee3af18b
DB Lateral Raise

C.
https://vimeo.com/294055547/0eb51e73ff
Cable Bent Over Single Arm Row

https://vimeo.com/293018450/bcd8f11a55 DB Pick Up w/ Jump Back

https://vimeo.com/293015747/6b05bf6dc7
Cable Bicep Curl

https://vimeo.com/254235748/d283b39014 DB Pick Up w/ Jump Squat

https://vimeo.com/293015807/845e7e3145
Cable Bicep Duo

https://vimeo.com/299122591/c93ab940a6 DB Pick Up w/ Leg Jack

https://vimeo.com/293015871
Cable Deadlift

https://vimeo.com/254227369/0d35659329 DB Pick Up w/ Mountain Climber

https://vimeo.com/293015935/50a3abefd8
Cable Face Pull

https://vimeo.com/254224653/532f258aa4 DB Single Leg Deadlift

https://vimeo.com/254231409/44d675dd66
Cable Lunge to Single Leg DL

https://vimeo.com/294055446/46dfe87508
35
DB Squat to Deadlift
Leg Extension

https://vimeo.com/293021109/05a6b66280 https://vimeo.com/254231279/7f8839e704

F.
Leg Press

Front DB Squat
https://vimeo.com/254228998/6a30fee220
https://vimeo.com/293011192/30f04aaf86
Lunge Combo

Fire Hydrants
https://vimeo.com/267067352/688dcb1d07
https://vimeo.com/267066250/d801771784
M.

G.
Med Ball Slam

Glute Bridge (heavy)

https://vimeo.com/254242078/6cd3bbd624
https://vimeo.com/293020720/052a32ad53
Med Ball Push Up

Glute Bridge w/ Abduction

https://vimeo.com/254235290/6a447a01d7
https://vimeo.com/293020618/7dc57f9210
Mountain Climbers

H.
https://vimeo.com/254252672/0bb7bb0659
Hamstring Curl

https://vimeo.com/293018718/fc194aa687 Mountain Climber to Oblique Crunch

https://vimeo.com/293025588/d32a6f0395
Heels Elevated Squat

https://vimeo.com/293011271 P.

Plate Press

I.
https://vimeo.com/294061471/18988d5328
In - Out Squats

https://vimeo.com/254254900/d841cd99f8 Push Up

https://vimeo.com/254223278/50361662cc
J.

Jump Squats on Bench

Push Up Shoulder Tap

https://vimeo.com/254252583/d3fa64c7d4 https://vimeo.com/254252687/16dff25230

K.
Push Up Sit Back

Kettle Bell Swing

https://vimeo.com/299122674/e5a3b10ca2
https://vimeo.com/254252616/bd17dc3e99
Push Up Mountain Climber

Knees to Jump Squat

https://vimeo.com/255406707/7a8165df35
https://vimeo.com/293021852/04ea0b8ca7
R.

L.
Reverse Crunch

Lunge w/ Curl
https://vimeo.com/293025763/6d8fd2826e
https://vimeo.com/293020923/01a30fb7b9
Reverse Lunge

Lateral Jump Squats

https://vimeo.com/254222905/0cce0b7612
https://vimeo.com/293022034/8956c45a3d
Reverse Lunge Pulse

Lateral Squats
https://vimeo.com/254229774/36e319c48d
https://vimeo.com/254233483/09562576c5 36
S.

Seated Row
Walkouts

https://vimeo.com/254224513/ddd073d49a https://vimeo.com/254252443/d1c54c7faa

Seated Abductor
Walkouts with Push Up

https://vimeo.com/293023190 https://vimeo.com/255220666/8f16ac8d99

Single Leg Abductor

Wide Grip Lat Pull Down

https://vimeo.com/267066438/8dda757e6c https://vimeo.com/254226098/b63fdcfb5d

Single Leg Deadlift

https://vimeo.com/254231409/44d675dd66

Single Leg Glute Bridge

https://vimeo.com/293011061/ce8ed16b18

Single Leg Leg Press (angled)

https://vimeo.com/254229867/3fdc028ce2

Squat Burpee Combo

https://vimeo.com/254252543/195a4bf8d8

Step Up Press

https://vimeo.com/254224604/40b2cc2b97

Squat Abductor

https://vimeo.com/267067388

Squat Press

https://vimeo.com/293025557/23f6730f5c

Sumo BB Deadlift

https://vimeo.com/293016005/56168e61b9

T.

Tricep Dip

https://vimeo.com/254231744/68490c38bc

Tricep Pull Down (cable)

https://vimeo.com/254231785/992cc7eb89

W.

Walking Lunges

https://vimeo.com/254240548/1d07dd94e1

37
CORE EXERCISES:

Plank

https://vimeo.com/254231962/a8496035ed

Plank Hip Raise

https://vimeo.com/293025698/97f5ed5c14

Plank Hip Dip

https://vimeo.com/254236824/bd88967186

Plank Jack

https://vimeo.com/255407877/9695c67a1b

Reverse Crunch

https://vimeo.com/293025763/6d8fd2826e

Overhead Plate Crunch

https://vimeo.com/293025633/65ce9afb01

Plank Hip Dip Single Side

https://vimeo.com/293022327/13e8db5b17

Standing Oblique Twist

https://vimeo.com/293022188/5dca72aef4

Overhead Arms Bicycle Crunch

https://vimeo.com/293022108/250add3216

Leg Lift w/ Alternating Twist

https://vimeo.com/293013078/4c0309c30e

L Crunch

https://vimeo.com/293012992/ad83a3e725

Flag Crunch

https://vimeo.com/293012897/7fa8b90e4d

Bicycle Crunch Modified

https://vimeo.com/293012757/fe501e1da0

Knee to Elbow Plank

https://vimeo.com/254231881/d857218e2f

Russian Twists

https://vimeo.com/255406762/9faadf8496
38
Stay in touch with myself via
Instagram
@missemmatroupe

Share your FW Challenge

videos/workouts/photos
to build a higher a chance of
winning!

39
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Challenge provides you with
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Group of likeminded women on
Facebook

Please click the link below and

request to join the Group

https://www.facebook.com/groups/1423947671026720/?
ref=bookmarks

40