BBR Program - No CC

INTRO
INTRO
Hey Babes,
If you are looking to achieve your fitness

goals from the comfort of your home or
gym then the Bodybyrao 12 week at home
workout program is perfect for you. This
program focuses on your entire body’s
strength, endurance and mobility. The
exercises within this program required a
few pieces of equipment and can be done
from the comfort of your home or a gym.
TRAINING
This program is designed to be done from

your home but it can also be performed in
a gym. If done in the gym gather all
necessary equipment before starting. This
program is not about speed but rather
strength and conditioning ans that's why I
have taken the time to include a short
video tutorial of each movement. Train
smart and know when to push harder or
ease up a bit. I want you to get the most
out of this program so follow my
instructions diligently and you will be on
your way to achieving your fitness goals. If
weight loss is your main goal be sure to
follow my Carb Cycling meal plan.
REST & ACTIVE
REST DAYS
Rest days are a critical component to any
fitness regimen. Rest is significantly
necessary so that your muscles can repair
rebuild and strengthen to their best ability.
Rest days can consist of Epson salt baths
using creams and body wash with epson
salt. I encourage you to foam roll/stretch, and
get massages. Dont forget to eat well drink
and drink lot of water. The idea is to do
something that gets you moving, but not to
the extent that you feel like you're working
out. Building recovery time into any training
program is important because this is the
time that the body adapts to the stress of
the exercise and the real results push thru!
Here are a few of my favorite activities to
include on your active recovery days!
Remember proper nutrition & staying
hydrated are important on these days as
well.
WALKING/JOGGING
YOGA
SWIMMING
PILATES
EQUIPMENT
REQUIRED
This program requires you to have your own
resistance bands and dumbbells. If you
don’t have dumbbells substitute for two
objects that are equivalent in weight. I
suggest to have a mat or towel to lay on the
floor. And make sure to always have water
handy.
BANDS
YOGA MAT
DUMBELLS
WATER BOTTLE
WEEK 1+2
LEG DAY
DAY 1
WARM UP: 5-10 MINUTE CARDIO
SETS: 3 | REPS: 20
PRESS PLAY TO WATCH VIDEO TUTORIAL
Lying bent leg abduction
Lean lateral leg raises
Donkey kickback w/ resistance bands
Banded fire hydrant
Knee banded squat side step “Alt”
Single leg knee banded squat side step
Straight leg kickbacks with bands
Diagonal leg kickback with bands
Bodyweight Squats
Dumbbell Squat
Bodyweight Stationary Lunge
Dumbbell stationary lunge

WEEK 1+2
LOWER BODY
UPPER BODY
DAY 2
SETS: 3 | REPS: 20
Push ups / Modified push ups
Dips
Overhead triceps extension
Dumbbell bent over row
Bent-over reverse fly
Bicep curl
Bicep curl into shoulder press
Elbow plank
WEEK1+2
WEEK 1
ABS /ABS
CARDIO
DAY
DAY 33
WARM
CARDIO:
UP: 5-10
30-45
MINUTE
MINUTE
CARDIO
SETS: 4 | REPS: 25
Laying down reverse crunches
Alternating toe touches
Russian twist
Lay down leg raises
Elbow plank
WEEK 1+2
FULL BODY
DAY 4
SETS: 3 | REPS: 20
Reverse lunge with shoulder press
Body weight squat
Single Leg Hip Raises
Push ups
Dumbbell Bent Over Rows
Elbow plank
Jumping Squat
Squat With Shoulder Press
Mountain climbers
WEEK 1+2
RECOVERY
DAY 5
CHOOSE FROM THE FOLLOWING EXERCISES:
Walking
Hiking
Slow pace jogging
Yoga
Swimming
Biking
WEEK 3+4
LEG DAY
DAY 1
SETS: 3 | REPS: 20
Banded fire hydrant
Bodyweight Squats
Dumbbell Squat

WEEK 3+4
LOWER BODY
UPPER BODY
DAY 2
SETS: 3 | REPS: 20
Dips
Bicep curl
Elbow plank
WEEK
WEEK 1
3+4
ABS /ABS
CARDIO
DAY
DAY 33
WARM
CARDIO:
UP: 5-10
30-45
MINUTE
MINUTE
CARDIO
SETS: 4 | REPS: 25
Russian twist
Lay down leg raises
Elbow plank
WEEK 3+4
FULL BODY
DAY 4
SETS: 3 | REPS: 20
Body weight squat
Push ups
Elbow plank
Jumping Squat
Mountain climbers
WEEK 3+4
RECOVERY
DAY 5
Walking
Hiking
Slow pace jogging
Yoga
Swimming
Biking
WEEK 5+6
LEG DAY
DAY 1
SETS: 3 | REPS: 20
Banded fire hydrant
Bodyweight Squats
Dumbbell Squat

WEEK 5+6
LOWER BODY
UPPER BODY
DAY 2
SETS: 3 | REPS: 20
Dips
Bicep curl
Elbow plank
WEEK
WEEK 1
5+6
ABS /ABS
CARDIO
DAY
DAY 33
WARM
CARDIO:
UP: 5-10
30-45
MINUTE
MINUTE
CARDIO
SETS: 4 | REPS: 25
Russian twist
Lay down leg raises
Elbow plank
WEEK 5+6
FULL BODY
DAY 4
SETS: 3 | REPS: 20
Body weight squat
Push ups
Elbow plank
Jumping Squat
Mountain climbers
WEEK 5+6
RECOVERY
DAY 5
Walking
Hiking
Slow pace jogging
Yoga
Swimming
Biking
WEEK 7+8
LEG DAY
DAY 1
SETS: 3 | REPS: 20
Banded fire hydrant
Bodyweight Squats
Dumbbell Squat

WEEK7+8
LOWER
UPPER BODY
DAY 2
SETS: 3 | REPS: 20
Dips
Bicep curl
Elbow plank
WEEK
WEEK 1
7+8
ABS /ABS
CARDIO
DAY
DAY 33
WARM
CARDIO:
UP: 5-10
30-45
MINUTE
MINUTE
CARDIO
SETS: 4 | REPS: 25
Russian twist
Lay down leg raises
Elbow plank
WEEK 7+8
FULL BODY
DAY 4
SETS: 3 | REPS: 20
Body weight squat
Push ups
Elbow plank
Jumping Squat
Mountain climbers
WEEK 7+8
RECOVERY
DAY 5
Walking
Hiking
Slow pace jogging
Yoga
Swimming
Biking
WEEK 9+10
LEG DAY
DAY 1
SETS: 3 | REPS: 20
Banded fire hydrant
Bodyweight Squats
Dumbbell Squat

WEEK 9+10
UPPER BODY
DAY 2
SETS: 3 | REPS: 20
Dips
Bicep curl
Elbow plank
WEEK 9+10
ABS
DAY 3
WARM
CARDIO:
UP: 5-10
30-45
MINUTE
MINUTE
CARDIO
SETS: 4 | REPS: 25
Russian twist
Lay down leg raises
Elbow plank
WEEK 9+10
FULL BODY
DAY 4
SETS: 3 | REPS: 20
Body weight squat
Push ups
Elbow plank
Jumping Squat
Mountain climbers
WEEK 9+10
RECOVERY
DAY 5
Walking
Hiking
Slow pace jogging
Yoga
Swimming
Biking
WEEK 11+12
LEG DAY
DAY 1
SETS: 3 | REPS: 20
Banded fire hydrant
Bodyweight Squats
Dumbbell Squat

WEEK 11+12
LOWER
UPPER BODY
DAY 2
SETS: 3 | REPS: 20
Dips
Bicep curl
Elbow plank
WEEK
WEEK 1
11+12
ABS /ABS
CARDIO
DAY
DAY 33
WARM
CARDIO:
UP: 5-10
30-45
MINUTE
MINUTE
CARDIO
SETS: 4 | REPS: 25
Russian twist
Lay down leg raises
Elbow plank
WEEK 11+12
FULL BODY
DAY 4
SETS: 3 | REPS: 20
Body weight squat
Push ups
Elbow plank
Jumping Squat
Mountain climbers
WEEK 11+12
RECOVERY
DAY 5
Walking
Hiking
Slow pace jogging
Yoga
Swimming
Biking

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INTRO

If you are looking to achieve your fitness

This program is designed to be done from

WARM UP: 5-10 MINUTE CARDIO

Lying bent leg abduction

Lean lateral leg raises

Donkey kickback w/ resistance bands

Banded fire hydrant

Knee banded squat side step “Alt”

Single leg knee banded squat side step

Straight leg kickbacks with bands

Diagonal leg kickback with bands

Bodyweight Stationary Lunge

Dumbbell stationary lunge

WARM UP: 5-10 MINUTE CARDIO

Push ups / Modified push ups

Overhead triceps extension

Dumbbell bent over row

Bent-over reverse fly

Bicep curl into shoulder press

Laying down reverse crunches

Alternating toe touches

Lay down leg raises

WARM UP: 5-10 MINUTE CARDIO

Body weight squat

Single Leg Hip Raises

Dumbbell Bent Over Rows

Squat With Shoulder Press

Bicep curl into shoulder press

WARM UP: 5-10 MINUTE CARDIO

CHOOSE FROM THE FOLLOWING EXERCISES:

Slow pace jogging

WARM UP: 5-10 MINUTE CARDIO

Lying bent leg abduction

Lean lateral leg raises

Donkey kickback w/ resistance bands

Banded fire hydrant

Knee banded squat side step “Alt”

Single leg knee banded squat side step

Straight leg kickbacks with bands

Diagonal leg kickback with bands

Bodyweight Stationary Lunge

Dumbbell stationary lunge

WARM UP: 5-10 MINUTE CARDIO

Push ups / Modified push ups

Overhead triceps extension

Dumbbell bent over row

Bent-over reverse fly

Bicep curl into shoulder press

Laying down reverse crunches

Alternating toe touches

Lay down leg raises

WARM UP: 5-10 MINUTE CARDIO

Body weight squat

Single Leg Hip Raises

Dumbbell Bent Over Rows

Squat With Shoulder Press

Bicep curl into shoulder press

WARM UP: 5-10 MINUTE CARDIO

CHOOSE FROM THE FOLLOWING EXERCISES:

Slow pace jogging

WARM UP: 5-10 MINUTE CARDIO

Lying bent leg abduction

Lean lateral leg raises