Bbr Bikini Body Challenge Home.pdf 666v3z

6 WEEK

Bikini Body CHALLENGE

WT B

HOME OPTION

Welcome

BIKINI BODY BABE

I AM SO EXCITED ABOUT MY NEWEST BBR CHALLENGE. I HAVE DESIGNED THIS PROGRAM TO HELP YOU SCULPT THE ULTIMATE BIKINI BODY! Your sessions for the next 6 weeks will be intense and effective, using minimal equipment, yet allowing you to achieve maximum results. Bodies by Rachel prides itself on creating and delivering the very best programs when it comes to helping women all over the world achieve their ultimate bikini bodies. This program specifically focuses on enhancing or creating the attributes that makes a woman look feminine; we aim to tighten up your waist and focus on building the booty. We focus the training throughout this program on these two things specifically, and coupled with perfect nutrition, we can help you sculpt an hourglass shape and give you curves in all the right places. This program is designed to help you obtain a gorgeous waist to booty ratio #WTB. I want you to have your dream figure and be the best version of you. To achieve the best possible results in this 6-week challenge, you need to be pushing yourself 100% in every session and be adhering to your meal plan as it has been prescribed for you. Consistency is key; if you can conquer your mind and hold your self-able to being regimented with your diet and training for this very short time span, you will achieve more than you thought possible.

Before you start

1.

IF YOU DO NOT ALREADY HAVE A SET, PLEASE PURCHASE A SET OF ANKLE WEIGHTS, A BOOTY BAND, A SKIPPING ROPE, AN EXERCISE BALL, AND A SET OF DUMBBELLS. You can purchase our BBR booty band set from here: bit.ly/BBRBOOTYBANDS

2.

I RECOMMEND THAT YOU AN INTERVAL TIMER for your phone for your HIIT days. I use an app called ‘SIIT’, it’s free and really easy to use!

3.

PLEASE A PHOTO COLLAGE APP to compare your start images with your final and or half way images.

4. 5.

PLEASE THE “BODIES BY RACHEL PERSONAL TRAINING FORUM” on Facebook. We have built an amazing community with thousands of girls. The forum is a great place for discussion topics and questions. bit.ly/BBRSQUAD

PLEASE FOLLOW THE “BODIES BY RACHEL” VIMEO , as this is where all video demonstrations of each exercise can be found. You will easily be able to search for the exercise by entering the relevant exercise hashtag into the search bar. I would also recommend ing the Vimeo App. You can find the Vimeo Workout Library here: bit.ly/ BBREXERCISEDEMOS.

6.

WE WOULD LOVE TO FOLLOW YOUR JOURNEY so please tag us on Instagram and Facebook #bodiesbyrachel #teambbr #BBR #WTB @racheljdillon @bodiesbyrachel

7.

WE ARE HERE TO AND GUIDE YOU through this challenge so if you have any questions you can email us at [email protected]

8.

ON THE DAYS WHERE THERE ARE TWO WORKOUTS, both in the morning and afternoon and you only have time for one session – do them both together.

IF WE AREN’T GENETICALLY BORN WITH THE HOUR GLASS SHAPE, THE GOOD NEWS IS THAT THERE ARE THINGS THAT WE CAN DO TO HELP US “CREATE” THOSE BEAUTIFULLY FEMININE CURVES THAT WE ALL SEEK. In order to create the illusion of, or build an hour glass shape, we want to train our shoulders and back to give them a beautifully strong structure and shape, which will in turn cause a tapering effect down to our waists (think of an upside-down triangle). From here we need to ensure our waist and core is nice and tight so that it appears “small”. For this to happen, we need to strengthen our core with lower back, oblique and abdominal exercises and also focus on burning fat with HIIT training. Diet is absolutely the biggest factor when it comes to a lean core and tight waist, so if this is your goal, ensure your diet is on point and you are adhering to your meal plan. Now that we have our upper bodies covered, in order to not look like an inverted triangle, we need to build our booty! This will create those sexy curves in all the right places. The Bikini Body Challenge was created to give you the perfect waist to booty (#WTB) ratio. In order to achieve the beautifully feminine curves and waist to booty ratio that you are dreaming of, the following is necessary: Proper nutrition – this will fuel your sessions, aid your recovery and ensure you stay lean. Abs are made in the kitchen, not in the gym. Strength training – this will help us to sculpt and shape our upper body to create the taper we want which will offer the illusion of a tiny waist and to also help to grow our glutes. Core training and stability work – this will keep our core tight and ensure our posture is correct. This helps with the “waist” part of the equation. and of course, HIIT training - HIIT torches body fat and allows us to hold our beautiful muscles.

CARDIO OPTIONS FA S T E D C A R D I O WHAT IS FASTED CARDIO? Fasted cardio is cardio that is completed when our bodies are in a fasted state. The most common time to do this is in the morning before we consume any food, as we fast when we sleep! Fasted cardio is utilised for fat burning, as research shows that by doing your cardio in a fasted state upon waking, you can burn up to 20% more fat than if you had consumed a meal. Research shows that exercising in a fasted state increases both lipolysis and fat oxidation rates. Lipolysis is the breaking down of fat cells for energy. Fat oxidation is the burning of this energy by cells. Research also shows that the blood flow in the abdominal region is increased when you’re in a fasted state, which is helpful because one of the key problems with the “stubborn fat” is reduced blood flow. Training Fasted is a personal preference. You do not HAVE to train fasted.

HIIT CARDIO HIIT increases the body’s need for oxygen during the training and thus creates an oxygen shortage, causing your body to ask for more during your recovery. This after burn effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn excess fat and calories.

LISS CARDIO LISS cardio stands for ‘Low Intensity Steady State’, which is 50-60% of your maximum heart rate, at a consistent pace. About 45-60 minutes of LISS can help the body become conditioned over time to use fat as a fuel source better at your next workout. LISS is also a low-impact way to work your ligaments, tendons, ts, and muscles in preparation for when you want to crank up the intensity.

HIGH INTENSITY INTERVAL TRAINING This type of training elevates your heart rate quickly and keeps your heart rate up, in turn, burning more fat in less time.

RECOVERY + S T R E TC H I N G L E T ’ S TA L K R E CO V E R Y A N D R E S T DAY S Resistance training breaks down body tissues and muscles, causing microscopic tears. Rest days give your muscles, nerves, bones, and connective tissues time to recover and rebuild. When you implement excessive amounts of exercise without having a proper rest day and if you don’t have adequate time for recovery, you may experience decreased performance, fatigue, altered hormonal states, poor sleeping patterns and a lowered immune system. The rejuvenation process is so important. This requires adequate amounts water (2.5- 3L if you are doing my guide), proper nutrition, good quality sleep (8 hours), ample amounts of micronutrients (vitamins and minerals) and recovery supplements. These things allow your body to rebuild its tissues letting them grow back stronger. Your rest day and type of rest will depend on how advanced you are and your intensity of training. If you’re just now starting out in the fitness world, your rest day should probably be a real rest day in which case you do not do any activity at all. A more experienced person may choose an “active rest day”. This is where you won’t lift any weight or do anything intense such as HIIT, but you may do an activity like yoga or do some LISS cardio. Throughout this program you will see I have made Sunday your rest day. However, if something comes up and you need to rearrange your rest day, you can do so. What I always tell my clients is this training program is a guide. You need it to fit YOUR lifestyle.

RECOVERY + S T R E TC H I N G L E T ’ S TA L K S T R E TC H I N G HOW OFTEN SHOULD I STRETCH? MY ANSWER IS DAILY! I know when it comes to training, a lot of us tend to neglect or not bother stretching. I know because I am just as guilty as this as you are. However, this year I’m stopping with the excuses and I am making time to stretch DAILY! Think about waking up in the morning. More than likely, one of the first things you do without even thinking about is stretch. Stretching is instinctive, meaning that your body already is leading you to do it. While this type of morning stretching is a great way to get up and going, focusing on more targeted stretching during the day will have the greatest benefit on muscles and ts. Stretching regularly will strengthen your muscles and increase your flexibility. The more flexible you are, the better it is for your ts. Keeping muscles and ts in top condition helps with your day-to-day range of motion and can help guard against injury. Major muscle groups really benefit from stretching. Focus on shoulders and neck, calves and thighs, hips, and lower back. to stretch evenly on both sides. Lastly, to breathe. Exhale while going into the stretch; hold the stretch as you inhale. Stretching should not be painful. A mild discomfort means you are getting a good stretch. If you feel pain, you should ease up or stop and consult a doctor. Just like anything there are times when stretching could be a bad thing. For example, if you have an injury it could be made worse by certain types of stretching. If you push it too far, you could injure muscles, ligaments, or nerves just by stretching. Be aware and listen to your body.

When to stretch? P R E - W O R KO U T ( WA R M U P )

Before working out it is important to complete a dynamic warm up! Try to avoid any static stretches whilst warming up as studies have shown it to decrease muscle strength and power.

TIME

EXERCISE

H A S H TAG

ROUNDS

20 seconds

ALTERNATING LUNGES

#bbralternatinglunges

3

20 seconds

HIGH KICKS

#bbrhighkicks

3

20 seconds

JUMP SQUATS

#bbrjumpsquats

3

20 seconds

ARM CIRCLES

#bbrarmcircles

3

20 seconds

HIGH KNEES

#bbrhighknees

3

20 seconds

SWAY SQUATS

#bbrswaysquats

3

20 seconds

BUM KICKS

#bbrbumkicks

3

P O S T - W O R KO U T ( WA R M DO W N ) Post workout is where stretching can become very beneficial. It is important that you stretch to reduce tension so that your muscles can return to a relaxed state. Here are a few common stretches you may wish to do post workout.

TIME

EXERCISE

H A S H TAG

ROUNDS

20 seconds

HAMSTRING STRETCH

#bbrhamstringstretch

3

20 seconds

GLUTE STRETCH

#bbrglutestretch

3

20 seconds

QUAD STRETCH

#bbrquadstretch

3

20 seconds

GROIN STRETCH

#bbrgroinstretch

3

20 seconds

BACK STRETCH

#bbrlowerbackstretch

3

20 seconds

ABDOMINAL STRETCH

#bbrabdominalstretch

3

20 seconds

SHOULDER STRETCH

#bbrshoulderstretch

3

20 seconds

TRICEP STRETCH

#bbrtricepstretch

3

20 seconds

CALF STRETCH

#bbrcalfstretch

3

20 seconds

HIP FLEXOR STRETCH

#bbrhipflexorstretch

3

20 seconds

NECK STRETCH

#bbrneckstretch

3

S T R E TC H I N G AT W O R K If you are someone who works a desk job and spends most of their day sitting down or you find yourself getting sleepy at work or losing concentration, it’s time to stretch. Stretching at work can guard against repetitive-motion injuries that are caused by desk work and it can also boost energy!

TIME

EXERCISE

H A S H TAG

ROUNDS

20 seconds

NECK STRETCH

#bbrneckstretch

1

20 seconds

CHIN TO CHEST

#bbrchintocheststretch

1

20 seconds

SHOULDER STRETCH

#bbrshoulderstretch

1

20 seconds

TRICEP STRETCH

#bbrtricepstretch

1

20 seconds

SHOULDER STRETCH

#bbrshoulderstretch

1

20 seconds

BACK STRETCH

#bbrseatedbackstretch

1

20 seconds

GLUTE STRETCH

#bbrseatedglutestretch

1

20 seconds

HAMSTRING STRETCH

#bbrseatedhamstringstretch

1

20 seconds

QUAD STRETCH

#bbrquadstretch

1

20 seconds

CALF STRETCH

#bbrcalfstretch

1

S T R E TC H I N G REGULARLY WILL STRENGTHEN YOUR MUSCLES AND INCREASE YOUR FLEXIBILITY.

WEIGHTED WORK

STABILITY + STRENGTH WORK

Resistance or weight training is essential for females to help us create a strong foundation which allows efficient weight loss and lean muscle mass gains.

Stability training is one of the most important phases of your exercise program. Without it you will be out of balance and your risk of future injuries increases dramatically. As a female, whilst completing what can be quite intense workouts, it is important that we maintain our strength and stability.

The weighted exercises I have chosen for you in this program are what I consider ‘staples’ in any of my training programs. In this program I have split your weighted sessions into three. • • •

Lower Body Upper Body Full Body

HOW TO CHOOSE MY WEIGHTS? I get asked this question often. How do I know what weight I should be using? When you choose your weight, I want you to consider two things; 1. Is this weight challenging?

Throughout this program I have put a lot of focus on core strength and stability. This is something which is extremely important for females and will help create that bikini body shape we are after. Many of the exercises in this program do not work just one area of the body, and therefore it is essential that every single part of your body is engaged. Do not be fooled by these body weight exercises, they will seriously challenge you!

SCULPTING WORK!

2. Am I still performing good quality reps? The key is to choose a weight which is challenging you, but still allowing you to perform your reps with good form. I would aim to slightly increase your weights each week if you feel you are getting stronger. If the weight is no longer challenging you... INCREASE YOUR WEIGHT!

…...

IF IT DOESN’T CHALLENGE YOU IT WON’T CHANGE YOU!

BOOTY BANDS & ANKLE WEIGHTS My two secret weapons when it comes to sculpting a perky booty! Don’t underestimate the power of these! Most of you ladies know how much I LOVE BAND WORK!

WHY BANDS? WHY LACK OF WEIGHT? When we use weight, we concentrate on the lift and the load, not the muscle or the squeeze… this is all about activating the booty. I use booty bands every second day! I LOVE them! Our Bodies by Rachel Booty bands (insert link) come in a pack with four strength levels (light, medium, heavy and extra heavy).

WHY ANKLE WEIGHTS? I have worked with ankle weights for many years now and are still one of my GO TO’S when it comes to isolation work! I would recommend using ankle weights between 1kg-2.5kg each leg. When using ankle weights, it is important to focus on mind to muscle connection. Do not forget to control the motion and SQUEEZE at the peak of each movement.

K E Y FAC TO R S TO F OC U S O N M T M CO N N E C T I O N : T H E FA M O U S ‘ S Q U E E Z E ’ MIND TO MUSCLE (MTM) CONNECTION IS ONE OF THE FUNDAMENTAL KEYS TO A SUCCESSFUL SESSION. During every single workout I’m about to take you through, it’s vital that you use your mind to properly engage, contract, and ‘switch on’ the muscle you are working. To successfully work a muscle group, you need to FEEL it working. You need to focus your mind on contracting the muscle; squeezing the muscle; and engaging the muscle with every single rep. Force your mind to focus solely on the exercise you’re doing and the area you’re trying to work. When you successfully do this it often takes a lot less reps to start ‘feeling’ the muscle burn. You may even not reach your usual rep range! But at least you know the reps you are doing are correct reps. Now don’t get me wrong – there are various compound movements in this challenge where you’ll find yourself working more than one muscle group (for example your legs may also engage along with your glutes); and this is okay! The point I’m trying to emphasize is the successful connection of mind to muscle. ‘Squeeeezzee’ with every rep; contract the muscles at the peak of every movement and watch how much of a difference this makes not only to muscle engagement but also your form! The more to train yourself to focus on MTM connection; the better your muscle engagement will become!!!

TIME UNDER TENSION + TEMPO TIME UNDER TENSION IS AN EXTREMELY IMPORTANT COMPONENT TO WEIGHT TRAINING. VARYING TEMPO AND SPEED CAN INDUCE DIFFERENT RESPONSES IN THE BODY. FOR EXAMPLE; LIFTING WEIGHTS AT A FAST SPEED HELPS YOUR BODY TO RECRUIT A LARGE NUMBER OF MUSCLE FIBERS AT ONCE, WHICH HELPS YOU TO BUILD STRENGTH AND INCREASE YOUR STAMINA AND ENDURANCE. On the other hand, by slowing down the eccentric (lowering) part of your reps and focusing on keeping a controlled speed (time under tension) you are forcing your muscles to work longer under a higher tension, which creates more muscle trauma, leading to increased muscle growth as a result. Time under tension allows for more tiring sets and bursts of work which means improved conditioning and greater caloric expenditure. An example is 4020; •

The first number (as in 4020) is the amount of time you should take to perform the eccentric portion, or, the lowering of the weight or exercise.

•

The third number (as in 4020) is the amount of time you should take to perform the concentric portion or the raising of the exercise or weight.

•

The second number (as in 4020) is the amount of time to hold the weight/pause/ pulse at the bottom of the exercise.

•

The fourth number (as in 4020) is the amount of time to hold the weight/pause at the top of the exercise.

For example, 3010, you would perform a 3 second eccentric portion (lowering the weight), no pause at the bottom, a one second concentric portion and no pause at the top.

K E Y FAC TO R S TO F OC U S O N C O N T. REST PERIODS WE HAVE COVERED HOW IMPORTANT YOUR REST PERIODS ARE. I HAVE DESIGNATED REST TIME THROUGHOUT EACH SESSION. IF YOU NEED LONGER REST, TAKE IT. Challenge yourself, but also listen to your body. It is important to ensure that when you are taking your rest sessions in HIIT training. During your rest periods, you should let your breathing to come back to a nice even pace (you should be able to “have a chat”), this means that when you go to do your next burst of exercise your muscles and your body is able to give 100 percent to the set, this is going to provide you with the best results.

WEEKS 1 – 2

Break down

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

LOWER BODY WEIGHTED

HIIT CARDIO & SCULPTING

UPPER BODY WEIGHTED

LISS CARDIO & SCULPTING

STABILITY & STRENGTH WORK

FULL BODY WEIGHTED

REST

M O N D AY : L O W E R B O D Y W E I G H T E D Rest time between super-sets: 90 seconds

SET

SETS

REPS/TIME

EXERCISE

TEMPO

H A S H TAG

A1

3

20

DB SQUATS

2020

#bbrsquats

A2

3

12 E/L

DB LUNGES

2020

#bbrlunges

B1

3

20

DB GLUTE BRIDGES

2120

#bbrglutebridges

B2

3

12 E/L

DB GOBLET SQUATS

2010

#bbrgobletsquats

C1

3

20

DB ROMANIAN DEADLIFTS

2120

#bbrrdls

C2

3

12 E/L

DB CURTSY LUNGES

2020

#bbrcurtsylunges

T U E S D AY : H I I T C A R D I O & S C U L P T I N G HIIT CARDIO (FASTED OPTIONAL) Type: Skipping/Jump Rope Time: 15 minutes Intervals: 30 seconds on/30 seconds off x15

SCULPTING (WEIGHTED WORK) Make sure you put your ankle weights on! You will complete your right leg, rest, and then complete your left. 30 seconds on, 10 seconds transition time to move between exercises 90 seconds rest after each round. 3 rounds each leg.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

20 SECONDS

ANKLE WEIGHT KICKBACKS

#bbrkickbacks

A2

20 SECONDS

ANKLE WEIGHT KICKBACK PULSES

#bbrkickbackpulses

A3

20 SECONDS

ANKLE WEIGHT DONKEY KICKS

#bbrdonkeykicks

A4

20 SECONDS

ANKLE WEIGHT DONKEY KICK PULSES

#bbrdonkeykickpulses

A5

20 SECONDS

ANKLE WEIGHT LATERAL KICKS

#bbrlateralkicks

A6

20 SECONDS

ANKLE WEIGHT LATERAL KICK PULSES

#bbrlateralkickpulses

A7

20 SECONDS

ANKLE WEIGHT UP AND OVERS

#bbrupandovers

A8

20 SECONDS

ANKLE WEIGHT KICKBACK PULSES

#bbrkickbackpulses

W E D N E S D AY : U P P E R B O D Y W E I G H T E D Rest time between super-sets: 90 seconds

SET

SETS

REPS/TIME

EXERCISE

TEMPO

H A S H TAG

A1

4

20 15 10

DB ARNOLD PRESS

2010

#bbrarnoldpress

B1

4

20

DB REVERSE FLYES

1110

#bbrreverseflyes

B2

4

20

DB LATERAL RAISES

1110

#bbrlateralraises

B3

4

20

DB FRONT RAISES

1010

#bbrfrontraises

C1

4

20

DB BENT OVER ROWS

2020

#bbrbentoverrows

C2

4

20

MOVING PUSH UPS

-

#bbrmovingpushups

T H U R S D AY : L I S S C A R D I O & S C U L P T I N G LISS CARDIO (FASTED OPTIONAL) Type: Walk Time: 30 minutes

SCULPTING (BAND WORK) Place your booty band above your knees! 20 seconds on, 10 seconds transition time to move between exercises 90 seconds rest after each round. 3 Rounds

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

20 SECONDS

BANDED CIRCLE JUMP SQUATS

#bbrbandcirclejumpsquats

A2

20 SECONDS

BANDED SUPERMANS

#bbrbandsupermans

A3

20 SECONDS

BANDED WALKING LUNGES

#bbrbandwalkinglunges

A4

20 SECONDS

BANDED SQUATS

#bbrbandsquats

A5

20 SECONDS

BANDED SQUAT PULSES

#bbrbandsquatpulses

A6

20 SECONDS

BANDED PUSH UPS

#bbrbandpushups

A7

20 SECONDS

BANDED JUMPING LUNGES

#bbrbandjumpinglunges

A8

20 SECONDS

BANDED SQUAT HOLD

#bbrbandsquathold

F R I D AY : S TA B I L I T Y & S T R E N G T H W O R K 20 seconds on, 10 seconds transition time to move between exercises 90 seconds rest after each round. 3 rounds.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

20 SECONDS

VACUUMS

#bbrvacuums

A2

20 SECONDS

SHOULDER TAPS

#bbrshouldertaps

A3

20 SECONDS

PLANK

#bbrplank

A4

20 SECONDS

PUSH UP HOLDS

#bbrpushupholds

A5

20 SECONDS

PLANK TAPS

#bbrplanktaps

A6

20 SECONDS

SUPERMANS

#bbrsupermans

A7

20 SECONDS

MOVING PUSH UPS

#bbrmovingpushups

A8

20 SECONDS

PLANK ROCKS

#bbrplankrocks

A9

20 SECONDS

SQUAT HOLD

#bbrsquathold

A10

20 SECONDS

MOUNTAIN CLIMBERS

#bbrmountainclimbers

S AT U R D AY : F U L L B O D Y W E I G H T E D Rest time between super-sets: 90 seconds

SET

SETS

REPS/TIME

EXERCISE

TEMPO

H A S H TAG

A1

4

20

DB THRUSTERS

1010

#bbrthrusters

A2

4

12 E/A

DB RENEGADE ROWS

1010

#bbrrenegaderows

B1

4

20

DB JUMP SQUATS

1010

#bbrjumpsquats

B2

4

12 E/A

DB T RAISIES

1110

#bbrtraises

C1

4

20

DB ALTERNATING LUNGES

2020

#bbralternatinglunges

C2

4

20

DB JUMPING JACKS

1010

#bbrjumpingjacks

M O N D AY : L O W E R B O D Y W E I G H T E D Rest time between super-sets: 90 seconds

SET

SETS

REPS/TIME

EXERCISE

TEMPO

H A S H TAG

A1

4

20

DB FROG PUMPS

2110

#bbrfrogpumps

A2

4

12 E/L

DB SURRENDERS

1010

#bbrsurrenders

B1

4

20

DB SQUAT PULSES

1110

#bbrsquatpulses

B2

4

12 E/L

DB STEP UPS

2010

#bbrstepups

C1

4

20

DB CRAB WALKS

1010

#bbrcrabwalks

C2

4

12 E/L

DB LUNGE KNEE UPS

1010

#bbrlungekneeups

T U E S D AY : H I I T C A R D I O & S C U L P T I N G HIIT CARDIO (FASTED OPTIONAL) Type: Skipping/Jump Rope Time: 20 minutes Intervals: 30 seconds on/30 seconds off x20

SCULPTING (BAND WORK) Place your booty band above your knees! 30 seconds on, 10 seconds transition time to move between exercises 90 seconds rest after each round. 3 rounds.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

30 SECONDS

BANDED DEEP SQUATS

#bbrbanddeepsquats

A2

30 SECONDS

BANDED ALTERNATING CURTSY LUNGES

#bbrbandalternating curtsylunges

A3

30 SECONDS

BANDED SIDE STEPS

#bbrbandsidesteps

A4

30 SECONDS

BANDED PLANK STEP OUTS

#bbrbandplankstepouts

A5

30 SECONDS E/L

BANDED LUNGE KICK BACKS

#bbrbandlungekbs

A6

30 SECONDS

BANDED SQUARE WALKS

#bbrbandsquarewalks

A7

30 SECONDS

BANDED ABDUCTORS

#bbrbandabductors

A8

30 SECONDS

BANDED HEEL CLICKS

#bbrbandheelclicks

W E D N E S D AY : U P P E R B O D Y W E I G H T E D Rest time between super-sets: 90 seconds

SET

SETS

REPS/TIME

EXERCISE

TEMPO

H A S H TAG

A1

4

20

DB BENT OVER ROWS

1110

#bbrbentoverrows

A2

4

15 E/A

DB SINGLE ARM ROWS

1110

#bbrsinglearmrows

B1

4

12 E/A

DB SNATCH

1010

#bbrsnatch

C1

4

20

DB CURL TO PRESS

1010

#bbrcurltopress

C2

4

30 second holds

DB STATIC LATERAL RAISE HOLD

1110

#bbrstaticlateralraisehold

C3

4

30 second holds

DB STATIC FRONT RAISE HOLD

1110

#bbrstaticfrontraisehold

T H U R S D AY : L I S S C A R D I O & S C U L P T I N G LISS CARDIO (FASTED OPTIONAL) Type: Walk Time: 30 minutes

SCULPTING (WEIGHTED WORK) Make sure you put your ankle weights on! You will complete your right leg, rest and then complete your left 30 seconds on, 10 seconds transition time to move between exercises 90 seconds rest after each round. 3 rounds each leg.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

30 SECONDS

ANKLE WEIGHT FORWARD DONKEY KICKS

#bbrforwarddonkeykicks

A2

30 SECONDS

ANKLE WEIGHT EXTENDED TOE TAPS

#bbrextendedtoetaps

A3

30 SECONDS

ANKLE WEIGHT LEG RAISES

#bbrlegraises

A4

30 SECONDS

ANKLE WEIGHT CLAM SHELL LIFTS

#bbrclamshelllifts

A5

30 SECONDS

ANKLE WEIGHT LEG EXTENSIONS

#bbrlegextensions

A6

30 SECONDS

ANKLE WEIGHT SINGLE GLUTE LIFTS

#bbrsingleglutelifts

A7

30 SECONDS

ANKLE WEIGHT DOUBLE GLUTE LIFTS

#bbrgluteglifts

A8

30 SECONDS

ANKLE WEIGHT LAYING LATERAL RAISES

#bbrlayinglateralraises

F R I D AY : S TA B I L I T Y & S T R E N G T H W O R K You will need an Exercise Ball (EB) for today’s workout! 30sec on, 10 seconds transition time to move between exercises 90 seconds rest after each round. 4 rounds.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

30 SECONDS

EB WALL SQUATS

#bbrebwallsquats

A2

30 SECONDS

EB PUSH UPS

#bbrebpushups

A3

30 SECONDS

EB PIKE CRUNCHES

#bbrebpikecrunches

A4

30 SECONDS

EB WINDSHIELD WIPERS

#bbrebwindshieldwipers

A5

30 SECONDS

EB LEG RAISES

#bbreblegraises

A6

30 SECONDS

EB HAMSTRING CURLS

#bbrebhamstringcurls

A7

30 SECONDS

EB AB LIFT

#bbrebablift

A8

30 SECONDS

EB CRUNCHES

#bbrebcrunches

A9

30 SECONDS

EB HIP THRUSTS

#bbrebhipthrusts

A10

30 SECONDS

EB PLANK HOLDS

#bbrebplankholds

S AT U R D AY : F U L L B O D Y W E I G H T E D Rest time between super-sets: 90 seconds

SET

SETS

REPS/TIME

EXERCISE

TEMPO

H A S H TAG

A1

4

20

DB SUMO SQUATS

2120

#bbrsumosquats

A2

4

12 E/A

ROTATED PLANK

-

#bbrrotatedplank

B1

4

20

DB SQUAT HOPS

1010

#bbrsquathops

B2

4

12 E/L

DB REVERSE LUNGE TO PRESS

1010

#bbrreverselungepress

C1

4

20

DB BURPEES

-

#bbrburpees

C2

4

12 E/A

DB TRICEP KICKBACKS

2010

#bbrtricepkickbacks

WEEKS 3 – 4

Break down

MONDAY

LOWER BODY WEIGHTED

TUESDAY

HIIT CARDIO & SCULPTING

WEDNESDAY

UPPER BODY WEIGHTED

THURSDAY

LISS CARDIO & SCULPTING

FRIDAY HIIT CARDIO STABILITY & STRENGTH WORK

SATURDAY

SUNDAY

FULL BODY WEIGHTED

REST

M O N D AY : L O W E R B O D Y W E I G H T E D Rest time between super-sets: 90 seconds

SET

SETS

REPS/TIME

EXERCISE

TEMPO

H A S H TAG

A1

4

20

DB SQUAT HEEL/JUMP COMBO

1010

#bbrsquatheeljumpcombo

A2

4

15 e/l

DB SWAY SQUATS

1010

#bbrswaysquats

A3

4

20

DB SQUARE WALKS

1010

#bbrsquarewalks

B1

4

20

DB LAYING HAMSTRING CURLS

1110

#bbrlayinghamstringcurls

B2

4

15 e/l

DB SINGLE ROMANIAN DEADLIFTS

1110

#bbrsinglerdls

B3

4

20

DB ROMANIAN DEADLIFT PULSES

1110

#bbrrdlpulses

FINISHER REPS/ TIME

EXERCISE

ROUNDS

H A S H TAG

60 SECONDS

DB GLUTE BRIDGES

4

#bbrglutebridges

60 SECONDS

DB WALL SIT

4

#bbrwallsits

T U E S D AY : H I I T C A R D I O & S C U L P T I N G HIIT CARDIO (FASTED OPTIONAL) Type: Sprints Time: 20 minutes Intervals: 40 seconds on/20 seconds off x20

SCULPTING (WEIGHTED WORK) Make sure you put your ankle weights on! You will complete your right leg, rest and then complete your left 30 seconds on, 10 seconds transition time to move between exercises 90 seconds rest after each round. 3 rounds each leg.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

20 SECONDS

ANKLE WEIGHT SQUAT KICKS

#bbrsquatkicks

A2

20 SECONDS

ANKLE WEIGHT UP AND OVERS

#bbrupandovers

A3

20 SECONDS

ANKLE WEIGHT REVERSE LUNGE HOPS

#bbrreverselungehops

A4

20 SECONDS

ANKLE WEIGHT MOUNTAIN CLIMBERS

#bbrmountainclimbers

A5

20 SECONDS

ANKLE WEIGHT DONKEY KICKS

#bbrdonkeykicks

A6

20 SECONDS

ANKLE WEIGHT FIRE HYDRANTS

#bbrfirehydrants

A7

20 SECONDS

ANKLE WEIGHT BICYCLES

#bbrbicycles

A8

20 SECONDS

ANKLE WEIGHT LEG RAISES

#bbrlegraises

A9

20 SECONDS

ANKLE WEIGHT REVERSE CRUNCHES

#bbrreversecrunches

A10

20 SECONDS

ANKLE WEIGHT FORWARD DONKEY KICKS

#bbrforwarddonkeykicks

W E D N E S D AY : U P P E R B O D Y W E I G H T E D Rest time between super-sets: 90 seconds

SET

SETS

REPS/TIME

EXERCISE

TEMPO

H A S H TAG

A1

4

20

DB BURPEES

-

#bbrdbburpees

A2

4

15 E/A

DB PUNCHES

-

#bbrpunches

B1

4

20

DB RENEGADE ROW

1110

#bbrrenegaderows

B2

4

20

DB SHOULDER BOMBS

1010

#bbrshoulderbombs

C1

4

15 E/A

DB SINGLE ARM ROWS

1110

#bbrsinglearmro ws

C2

4

15

DB T RAISE

1010

#bbrtraises

T H U R S D AY : L I S S C A R D I O & S C U L P T I N G LISS CARDIO (FASTED OPTIONAL) Type: Walk Time: 45 minutes

SCULPTING (BAND WORK) Place your booty band above your knees! 20 seconds on, 10 seconds transition time to move between exercises 60 seconds rest after each round. 3 rounds.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

20 SECONDS

BANDED IN AND OUT JUMPS

#bbrbandinandouts

A2

20 SECONDS

BANDED SQUAT KICKS

#bbrbandsquatkicks

A3

20 SECONDS

BANDED ALTERNATING LUNGES

#bbrbandalternatinglunges

A4

20 SECONDS E/L

BANDED CLAMS

#bbrbandclams

A5

20 SECONDS E/L

BANDED LAYING LATERAL RAISES

#bbrbandlayinglateralraises

A6

20 SECONDS

BANDED THRUST PULSES

#bbrbandthrustpulses

A7

20 SECONDS

BANDED SUPERMANS

#bbrbandsupermans

A8

20 SECONDS

BANDED STATIONARY SHUFFLES

#bbrbandstationaryshuffles

A9

20 SECONDS

BANDED GLUTE BRIDGES

#bbrbandglutebridges

A10

20 SECONDS E/L

BANDED SINGLE LEG GLUTE BRIDGES

#bbrbandglutebridges

F R I D AY : S TA B I L I T Y & S T R E N G T H W O R K HIIT CARDIO (FASTED OPTIONAL) Type: Circuit Intervals: 30 seconds on, 10 seconds transition time to move between exercises Rounds: 3 rounds Rest: 60 seconds rest after each round

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

30 SECONDS

JUMP SQUATS

#bbrjumpsquats

A2

30 SECONDS

HALF BURPEES

#bbrhalfburpees

A3

30 SECONDS

JUMPING LUNGES

#bbrjumpinglunges

A4

30 SECONDS

PUSH UPS

#bbrpushups

A5

30 SECONDS

FROG KICKS

#bbrfrogkicks

A6

30 SECONDS

SUPERMANS

#bbrsupermans

S TA B I L I T Y & S T R E N G T H W O R K 30 seconds on, 10 seconds transition time to move between exercises 60 seconds rest after each round. 4 rounds.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

30 SECONDS

PLANK TAPS

#bbrplanktaps

A2

30 SECONDS

VACUUMS

#bbrvacuums

A3

30 SECONDS

SIDE PLANK (right)

#bbrsideplank

A4

30 SECONDS

SIDE PLANK (left)

#bbrsideplank

A5

30 SECONDS

SHOULDER TAPS

#bbrshouldertaps

A6

30 SECONDS

PLANK RAISES

#bbrplankraises

A7

30 SECONDS

BICYCLES

#bbrbicycles

A8

30 SECONDS

PLANK ROCKS

#bbrplankrocks

A9

30 SECONDS

REVERSE CRUNCHES

#bbrreversecrunches

A10

30 SECONDS

ROTATED PLANK

#bbrrotatedplank

S AT U R D AY : F U L L B O D Y W E I G H T E D Rest time between tri-sets: 60 seconds

SET

SETS

REPS/TIME

EXERCISE

TEMPO

H A S H TAG

A1

4

20

DB SHOULDER BOMBS

1010

#bbrshoulderbombs

A2

4

15 E/A

DB HAMMER CURLS

1010

#bbrhammercurls

A3

4

20

TRICEP PUSH UPS

1010

#bbrtriceppushups

B1

4

20

DB 3 WAYS

1010

#bbr3ways

B2

4

15 E/A

DB ROWS TO KICKBACKS

1110

#bbrrowtokickback

B3

4

20

MOVING PUSH UPS

-

#bbrmovingpushups

FINISHER REPS/ TIME

EXERCISE

ROUNDS

H A S H TAG

60 SECONDS

BURPEES

4

#bbrburpees

60 SECONDS

SURRENDERS

4

#bbrsurrenders

M O N D AY : L O W E R B O D Y W E I G H T E D Rest time between sets: 60 seconds

SET

SETS

REPS/TIME

EXERCISE

TEMPO

H A S H TAG

A1

5

20

DB POP SQUATS

-

#bbrpopsquats

A2

5

15 E/L

DB SPLIT SQUATS

1010

#bbrsplitsquats

A3

5

20

DB GLUTE BRIDGES

2120

#bbrglutebridges

B1

5

20

DB SWAY SQUATS

1010

#bbrswaysquats

B2

5

15 E/L

DB CURTSY LUNGES

1010

#bbrcurtsylunges

B3

5

20

DB SQUAT PULSES

1210

#bbrsquatpulses

FINISHER REPS/ TIME

EXERCISE

ROUNDS

H A S H TAG

60 SECONDS

DB GLUTE BRIDGES

5

#bbrglutebridges

60 SECONDS

DB WALL SIT

5

#bbrwallsits

T U E S D AY : H I I T C A R D I O & S C U L P T I N G HIIT CARDIO (FASTED OPTIONAL) Type: Sprints Time: 20 minutes Intervals: 40 seconds on/20 seconds off x20

SCULPTING (BAND WORK) Place your booty band above your knees! 30 seconds on, 10 seconds transition time to move between exercises 60 seconds rest after each round. 4 rounds each leg.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

30 SECONDS E/L

BANDED CLAMS

#bbrbandclams

A2

30 SECONDS E/L

BANDED DONKEY KICKS

#bbrbanddonkeykicks

A3

30 SECONDS E/L

BANDED LAYING LATERAL RAISES

#bbrbandlayinglateralraises

A4

30 SECONDS

BANDED ABDUCTORS

#bbrbandabductors

A5

30 SECONDS

BANDED CRAB WALKS

#bbrbandcrabwalks

A6

30 SECONDS

BANDED SQUAT PULSES

#bbrsquatpulses

A7

30 SECONDS

BANDED ALTERNATING CURTSY LUNGES

#bbrbandalternatingcurtsylunges

A8

30 SECONDS

BANDED SQUARE WALKS

#bbrbandsquarewalks

A9

30 SECONDS

BANDED LOW SIDE STEPS

#bbrbandlowsidesteps

A10

30 SECONDS

BANDED SQUAT HOLDS

#bbrbandsquatholds

W E D N E S D AY : U P P E R B O D Y W E I G H T E D Rest time between tri-sets: 60 seconds

SET

SETS

REPS/TIME

EXERCISE

TEMPO

H A S H TAG

A1

5

20

DB ARNOLD PRESS

1010

#bbrarnoldpress

A2

5

15 e/a

DB PUNCHES

-

#bbrpunches

A3

5

20

DB THRUSTERS

1010

#bbrthrusters

B1

5

20

DB REVERSE FLYES

1010

#bbrreverseflyes

B2

5

15

DB CURL TO PRESS

1010

#bbrcurltopress

B3

5

20

DB RENEGADE ROWS

1010

#bbrrenegaderows

FINISHER REPS/ TIME

EXERCISE

ROUNDS

H A S H TAG

60 SECONDS

BURPEES

5

#bbrburpees

60 SECONDS

PLANK RAISES

5

#bbrplankraises

T H U R S D AY : L I S S C A R D I O & S C U L P T I N G LISS CARDIO (FASTED OPTIONAL) Type: Walk (fasted optional) Time: 45 minutes

S C U L P T I N G (W E I G H T E D WO R K )

Make sure you put your ankle weights on! You will complete your right leg, rest and then complete your left 30 seconds on, 10 seconds transition time to move between exercises 90 seconds rest after each round. 3 rounds each leg.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

30 SECONDS

ANKLE WEIGHT KICKBACKS

#bbrkickbacks

A2

30 SECONDS

ANKLE WEIGHT KICKBACKS PULSES

#bbrkickbackpulses

A3

30 SECONDS

ANKLE WEIGHT LAYING LATERAL RAISES

#bbrlayinglateralraises

A4

30 SECONDS

ANKLE WEIGHT LAYING LATERAL RAISE PULSES

#bbrlayinglateralraisepulses

A5

30 SECONDS

ANKLE WEIGHT DONKEY KICKS

#bbrdonkeykicks

A6

30 SECONDS

ANKLE WEIGHT DONKEY KICK PULSES

#bbrdonkeykickpulses

A7

30 SECONDS

ANKLE WEIGHT FIRE HYDRANTS

#bbrfirehydrants

A8

30 SECONDS

ANKLE WEIGHT FIRE HYDRANTS PULSES

#bbrfirehydrantpulses

A9

30 SECONDS

ANKLE WEIGHT SQUAT KICKS

#bbrsquatkicks

A10

30 SECONDS

ANKLE WEIGHT SQUAT PULSES

#bbrsquatpulses

F R I D AY : S TA B I L I T Y & S T R E N G T H W O R K HIIT CARDIO (FASTED OPTIONAL) Type: Circuit Intervals: 40sec on, 10 seconds transition time to move between exercises Rounds: 3 rounds Rest: 60 seconds rest after each round

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

40 SECONDS

HIGH KNEES

#bbrhighknees

A2

40 SECONDS

PUSH UPS

#bbrpushups

A3

40 SECONDS

HIGH KNEES

#bbrhighknees

A4

40 SECONDS

MOUNTAIN CLIMBERS

#bbrmountainclimbers

A5

40 SECONDS

HIGH KNEES

#bbrhighknees

A6

40 SECONDS

STAR SQUATS

#bbrstarsquats

S TA B I L I T Y & S T R E N G T H W O R K 40 seconds on, 10 seconds transition time to move between exercises 60 seconds rest after each round. 4 rounds.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

40 SECONDS

PLANK TAPS

#bbrplanktaps

A2

40 SECONDS

PLANK HOLDS

#bbrplankholds

A3

40 SECONDS

SIDE PLANK (right)

#bbrsideplank

A4

40 SECONDS

SIDE PLANK (left)

#bbrsideplank

A5

40 SECONDS

EB WALL SQUATS

#bbrebwallsquats

A6

40 SECONDS

EB CRUNCHES

#bbrebcrunches

A7

40 SECONDS

EB PIKE CRUNCHES

#bbrebpikecrunches

A8

40 SECONDS

EB REAR LEG LIFTS

#bbrebrearleglifts

A9

40 SECONDS

EB HAMSTRING CURLS

#bbrebhamstringcurls

A10

40 SECONDS

EB HAMSTRING HOLDS

#bbrebhamstringholds

S AT U R D AY : F U L L B O D Y W E I G H T E D Rest time between tri-sets: 60 seconds

SET

SETS

REPS/TIME

EXERCISE

TEMPO

H A S H TAG

A1

5

20

DB JUMPING JACKS

-

#bbrjumpingjacks

A2

5

15 e/l

DB STEP UPS

1010

#bbrstepups

A3

5

20

DB THRUSTERS

2120

#bbrthrusters

B1

5

20

DB TRICEP DIPS

1010

#bbrtricepdips

B2

5

15 e/l

DB LUNGE KNEE UPS

1010

#bbrlungekneeups

B3

5

20

MOVING PUSH UPS

-

#bbrmovingpushups

FINISHER REPS/ TIME

EXERCISE

ROUNDS

H A S H TAG

60 SECONDS

BURPEES

5

#bbrburpees

60 SECONDS

SURRENDERS

5

#bbrsurrenders

WEEKS 5 – 6

Break down

MONDAY

LOWER BODY WEIGHTED

TUESDAY

HIIT CARDIO & SCULPTING

WEDNESDAY

UPPER BODY WEIGHTED

THURSDAY

LISS CARDIO & SCULPTING

FRIDAY HIIT CARDIO STABILITY & STRENGTH WORK

SATURDAY

SUNDAY

FULL BODY WEIGHTED

REST

M O N D AY : L O W E R B O D Y W E I G H T E D Rest: 30 seconds rest after each round.

SET

SETS

REPS/TIME

EXERCISE

TEMPO

H A S H TAG

A1

5

20

DB CRAB WALKS

1010

#bbrweightedcrabwalks

A2

5

15 E/L

DB SINGLE LEG ROMANIAN DEADLIFTS

1110

#bbrsinglerdls

A3

5

20

DB GLUTE BRIDGES

1210

#bbrglutebridges

A4

5

20

DB FROG PUMPS

1110

#bbrfrogpumps

A5

5

15 E/L

DB LUNGE PULSES

1110

#bbrlungepulses

A6

5

20

DB ROMANIAN DEADLIFTS

1110

#bbrrdls

A7

5

15 E/L

DB CURTSY LUNGE PULSES

1010

#bbrcurtsylungepulses

A8

5

20

DB GOODMORNINGS

1110

#bbrgoodmornings

FINISHER REPS/ TIME

EXERCISE

ROUNDS

H A S H TAG

60 SECONDS

BANDED CRAB WALKS

5

#bbrbandcrabwalks

60 SECONDS

BANDED ABDUCTORS

5

#bbrbamdabductors

T U E S D AY : H I I T C A R D I O & S C U L P T I N G HIIT CARDIO (FASTED OPTIONAL) Type: Skipping/Jump Rope Time: 15 Minutes. Intervals: 30sec on 30sec off x15 Type: Sprint Time: 15 Minutes. Intervals: 30sec on 30sec off x15

S C U L P T I N G (W E I G H T E D WO R K )

30sec on, 10 seconds transition time to move between exercises 30 seconds rest after each round. 3 rounds each leg. Complete Circuit 1 and then Complete Circuit 2 CIRCUIT 1 (WEIGHTED WORK) Make sure you put your ankle weights on! You will complete your right leg, rest and then complete your left. 3 rounds each leg.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

30 SECONDS

ANKLE WEIGHT DONKEY KICKS

#bbrdonkeykicks

A2

30 SECONDS

ANKLE WEIGHT DONKEY KICK PULSES

#bbrdonkeykickpulses

A3

30 SECONDS

ANKLE WEIGHT SQUAT KICKS

#bbrsquatkicks

A4

30 SECONDS

ANKLE WEIGHT SQUAT PULSES

#bbrsquatpulses

A5

30 SECONDS

ANKLE WEIGHT FIRE HYDRANTS

#bbrfirehydrants

A6

30 SECONDS

ANKLE WEIGHT FIRE HYDRANTS PULSES

#bbrfirehydrantpulses

CIRCUIT 2 (BAND WORK) Place your booty band above your knees! 3 rounds.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

30 SECONDS

BANDED POP SQUATS

#bbrbandpopsquats

A2

30 SECONDS

BANDED SUPERMANS

#bbrbandsupermans

A3

30 SECONDS E/L

BANDED CLAMS

#bbrbandclams

A4

30 SECONDS

BANDED THRUST PULSES

#bbrbandthrustpulses

A5

30 SECONDS

BANDED SQUATS

#bbrbandsquats

A6

30 SECONDS

BANDED SQUAT PULSES

#bbrbandsquatpulses

W E D N E S D AY : U P P E R B O D Y W E I G H T E D Rest: 30 seconds rest after each round. 5 rounds.

SET

SETS

REPS/TIME

EXERCISE

TEMPO

H A S H TAG

A1

5

20

DB PULL OVERS

1110

#bbrpullovers

A2

5

15 E/A

SHOULDER TAPS

1010

#bbrshouldertaps

A3

5

20

DB UPRIGHT ROWS

1110

#bbruprightrows

A4

5

20

DB BENT OVER ROW

1110

#bbrbentoverrow

A5

5

15 E/A

DB CURL TO PRESS

1110

#bbrcurltopress

A6

5

20

DB SHOULDER BOMBS

1110

#bbrshoulderpress

A7

5

15 E/A

DB FRONT RAISES

1010

#bbrfrontraises

A8

5

15 E/A

DB SINGLE ARM ROW

1110

#bbrsinglearmrow

FINISHER REPS/ TIME

EXERCISE

ROUNDS

H A S H TAG

60 SECONDS

PUSH UPS

5

#bbrpushups

60 SECONDS

DB STATIC SHOULDER PRESS HOLD

5

#bbrstaticshoulderhold

T H U R S D AY : H I I T C A R D I O & S C U L P T I N G HIIT CARDIO Type: Skipping/Jump Rope Time: 15 Minutes Intervals: 30sec on 30sec off x15 Type: Sprint Time: 15 Minutes. Intervals: 30sec on 30sec off x15

S C U L P T I N G (W E I G H T E D WO R K )

30sec on, 10 seconds transition time to move between exercises 30 seconds rest after each round. 3 rounds each leg. Complete Circuit 1 and then Complete Circuit 2 CIRCUIT 1 (WEIGHTED) Make sure you put your ankle weights on! You will complete your right leg, rest and then complete your left. 3 rounds each leg.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

30 SECONDS

ANKLE WEIGHT LEG EXTENSIONS

#bbrextensions

A2

30 SECONDS

ANKLE WEIGHT SINGLE GLUTE LIFTS

#bbrsingleglutelifts

A3

30 SECONDS

ANKLE WEIGHT REVERSE LUNGE HOPS

#bbrreverselungehops

A4

30 SECONDS

ANKLE WEIGHT MOUNTAIN CLIMBERS

#bbrmountainclimbers

A5

30 SECONDS

ANKLE WEIGHT LEG RAISES

#bbrlegraises

A6

30 SECONDS

ANKLE WEIGHT REVERSE CRUNCHES

#bbrreversecrunches

CIRCUIT 2 (BAND WORK) Place your booty band above your knees. 3 rounds.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

30 SECONDS E/L

BANDED LAYING LATERAL RAISES

#bbrbandlateralraises

A2

30 SECONDS

BANDED THRUST PULSES

#bbrbandthrustpulses

A3

30 SECONDS

BANDED SUPERMANS

#bbrbandsupermans

A4

30 SECONDS

BANDED ABDUCTORS

#bbrbandabductors

A5

30 SECONDS

BANDED CRAB WALKS

#bbrbandcrabwalks

A6

30 SECONDS

BANDED SQUAT PULSES

#bbrsquatpulses

F R I D AY : H I I T C A R D I O A N D S TA B I L I T Y & S T R E G N T H W O R K HIIT CARDIO (FASTED OPTIONAL) Type: Circuit Intervals: 50sec on, 10 seconds transition time to move between exercises Rounds: 3 Rounds Rest: 30 seconds rest after each round

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

50 SECONDS

DB THRUSTERS

#bbrthrusters

A2

50 SECONDS

MOVING PUSH UPS

#bbrmovingpushups

A3

50 SECONDS

DB SQUARE WALKS

#bbrsquarewalks

A4

50 SECONDS

HIGH KNEES

#bbrhighknees

A5

50 SECONDS

DB SNATCH

#bbrsnatch

A6

50 SECONDS

DB CURL TO PRESS

#bbrcurltopress

S TA B I L I T Y & S T R E N G T H W O R K 50sec on, 10 seconds transition time to move between exercises 30 seconds rest after each round. 4 rounds.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

50 SECONDS

SUPERMANS

#bbrsupermans

A2

50 SECONDS

REVERSE CRUNCHES

#bbrreversecrunches

A3

50 SECONDS

ROTATED PLANK

#bbrrotatedplank

A4

50 SECONDS

VACUUMS

#bbrvacuums

A5

50 SECONDS

PUSH UP HOLDS

#bbrpushupholds

A6

50 SECONDS

PLANK TAPS

#bbrplanktaps

A7

50 SECONDS

SHOULDER TAPS

#bbrshouldertaps

A8

50 SECONDS

PLANK RAISES

#bbrplankraises

A9

50 SECONDS

BICYCLES

#bbrbicycles

A10

50 SECONDS

PLANK ROCKS

#bbrplankrocks

S AT U R D AY : F U L L B O D Y W E I G H T E D Rest: 30 seconds rest after each round.

SET

SETS

REPS/TIME

EXERCISE

TEMPO

H A S H TAG

A1

5

20

DB CRUNCHES

1010

#bbrcrunches

A2

5

15 E/A

DB SINGLE ARM ROWS

1110

#bbrsinglearmrows

A3

5

20

DB RENEGADE ROWS

1010

#bbrrenegaderows

A4

5

20

DB BOX SQUATS

1110

#bbrboxsquats

A5

5

15 E/L

DB SPLIT SQUATS

1010

#bbrsplitsquats

A6

5

20

DB SUMO SQUATS

1110

#bbrsumosquats

A7

5

15 E/A

DB SINGLE ARM ARNOLD PRESS

1010

#bbrsinglearnoldpress

A8

5

20

DB SHOULDER COMPLEX

1010

#bbrshouldercomplex

FINISHER REPS/ TIME

EXERCISE

ROUNDS

H A S H TAG

60 SECONDS

BANDED JUMP SQUATS

5

#bbrbandjumpsquats

60 SECONDS

BANDED PUSH UPS

5

#bbrbandpushups

M O N D AY : L O W E R B O D Y W E I G H T E D Rest: 30 seconds rest after each round. 6 rounds.

SET

SETS

REPS/TIME

EXERCISE

TEMPO

H A S H TAG

A1

5

20

DB CRAB WALKS

1010

#bbrcrabwalks

A2

5

15 E/L

DB WALKING LUNGES

1010

#bbrwalkinglunges

A3

5

20

DB SQUATS

1110

#bbrsquats

A4

5

20

DB GLUTE BRIDGES

2110

#bbrglutebridges

A5

5

15 E/L

DB STEP UPS

2110

#bbrstepups

A6

5

20

DB SWAY SQUATS

1010

#bbrswaysquats

A7

5

15 E/L

DB LUNGE KNEE UPS

1010

#bbrlungekneeups

A8

5

20

DB ROMANIAN DEADLIFTS

2120

#bbrromaniandeadlifts

FINISHER REPS/ TIME

EXERCISE

ROUNDS

H A S H TAG

60 SECONDS

BANDED CRAB WALKS

5

#bbrbandcrabwalks

60 SECONDS

BANDED ABDUCTORS

5

#bbrbamdabductors

T U E S D AY : H I I T C A R D I O & S C U L P T I N G HIIT CARDIO (FASTED OPTIONAL) Type: Skipping/Jump Rope Time: 15 Minutes Intervals: 40sec on 20sec off x15 Type: Sprint Time: 15 Minutes. Intervals: 40sec on 20sec off x15

S C U L P T I N G (W E I G H T E D WO R K )

30 seconds on, 10 seconds transition time to move between exercises 30 seconds rest after each round. 3 rounds each leg. Complete Circuit 1 and then Complete Circuit 2 CIRCUIT 1 (WEIGHTED WORK) Make sure you put your ankle weights on! You will complete your right leg, rest and then complete your left. 3 rounds each leg.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

30 SECONDS

ANKLE WEIGHT LATERAL KICKS

#bbrlateralkicks

A2

30 SECONDS

ANKLE WEIGHT LATERAL KICK PULSES

#bbrlateralkickpulses

A3

30 SECONDS

ANKLE WEIGHT UP AND OVERS

#bbrupandovers

A4

30 SECONDS

ANKLE WEIGHT KICKBACK PULSES

#bbrkickbackpulses

A5

30 SECONDS

ANKLE WEIGHT LEG RAISES

#bbrlegraises

A6

30 SECONDS

ANKLE WEIGHT CLAM SHELL LIFTS

#bbrclamshelllifts

A7

30 SECONDS

ANKLE WEIGHT SINGLE GLUTE LIFTS

#bbrsingleglutelifts

A8

30 SECONDS

ANKLE WEIGHT DOUBLE GLUTE LIFTS

#bbrgluteglifts

CIRCUIT 2 (BAND WORK) Place your booty band above your knees! 3 rounds.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

30 SECONDS

BANDED WALKING LUNGES

#bbrbandwalkinglunges

A2

30 SECONDS

BANDED SQUATS

#bbrbandsquats

A3

30 SECONDS

BANDED PUSH UPS

#bbrbandpushups

A4

30 SECONDS

BANDED JUMPING LUNGES

#bbrbandjumpinglunges

A5

30 SECONDS E/L

BANDED LUNGE KICK BACKS

#bbrbandlungekickbacks

A6

30 SECONDS

BANDED SQUARE WALKS

#bbrbandsquarewalks

A7

30 SECONDS

BANDED SQUAT KICKS

#bbrbandsquatkicks

A8

30 SECONDS

BANDED ALTERNATING LUNGES

#bbrbandalternatinglunges

W E D N E S D AY : U P P E R B O D Y W E I G H T E D Rest: 30 seconds rest after each round. 6 rounds.

SET

SETS

REPS/TIME

EXERCISE

TEMPO

H A S H TAG

A1

5

20

DB SHOULDER BOMBS

1010

#bbrshoulderbombs

A2

5

15 E/A

DB SNATCH

1010

#bbrsnatch

A3

5

20

DB SHOULDER PRESS

1010

#bbrshoulderpress

A4

5

20

DB PUNCHES

-

#bbrpunches

A5

5

15

DB BURPEES

-

#bbrburpees

A6

5

20

DB CURL TO PRESS

1010

#bbrcurltopress

A7

5

15 E/A

DB SINGLE ARM ROWS

1010

#bbrsinglearmrows

A8

5

20

DB BENT OVER ROWS

1110

#bbrbentoverrows

FINISHER REPS/ TIME

EXERCISE

ROUNDS

H A S H TAG

60 SECONDS

PUSH UPS

5

#bbrpushups

60 SECONDS

DB SHOULDER HOLDS

5

#bbrshoulderholds

T H U R S D AY : H I I T C A R D I O & S C U L P T I N G HIIT CARDIO Type: Skipping/Jump Rope Time: 15 Minutes Intervals: 40sec on 20sec off x15 Type: Sprint Time: 15 Minutes. Intervals: 40sec on 20sec off x15

S C U L P T I N G (W E I G H T E D WO R K )

30 seconds on, 10 seconds transition time to move between exercises 30 seconds rest after each round. 3 rounds each leg. Complete Circuit 1 and then Complete Circuit 2. CIRCUIT 1 (WEIGHTED) Make sure you put your ankle weights on! You will complete your right leg, rest and then complete your left. 3 rounds each leg.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

30 SECONDS

ANKLE WEIGHT SQUAT KICKS

#bbrsquatkicks

A2

30 SECONDS

ANKLE WEIGHT UP AND OVERS

#bbrupandovers

A3

30 SECONDS

ANKLE WEIGHT LAYING LATERAL RAISES

#bbrlayinglateralraises

A4

30 SECONDS

ANKLE WEIGHT LAYING LATERAL RAISE PULSES

#bbrlayinglateralraisepulses

A5

30 SECONDS

ANKLE WEIGHT SINGLE GLUTE LIFTS

#bbrsingleglutelifts

A6

30 SECONDS

ANKLE WEIGHT DOUBLE GLUTE LIFTS

#bbrgluteglifts

A7

30 SECONDS

ANKLE WEIGHT BICYCLES

#bbrbicycles

A8

30 SECONDS

ANKLE WEIGHT LEG RAISES

#bbrlegraises

CIRCUIT 2 (BAND WORK) Place your booty band above your knees! 3 rounds.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

30 SECONDS

BANDED STATIONARY SHUFFLES

#bbrbandstationaryshuffles

A2

30 SECONDS

BANDED SQUAT PULSES

#bbrsquatpulses

A3

30 SECONDS

BANDED DEEP SQUATS

#bbrbanddeepsquats

A4

30 SECONDS

BANDED CRAB WALKS

#bbrbandcrabwalks

A5

30 SECONDS

BANDED LOW SIDE STEPS

#bbrbandlowsidesteps

A6

30 SECONDS

BANDED GLUTE BRIDGES

#bbrbandglutebridges

A7

30 SECONDS E/L

BANDED CLAMS

#bbrbandclams

A8

30 SECONDS E/L

BANDED LAYING LATERAL RAISES

#bbrbandlateralraises

F R I D AY : H I I T C A R D I O A N D S TA B I L I T Y & S T R E G N T H W O R K HIIT CARDIO (FASTED OPTIONAL) Type: Circuit Intervals: 60sec on, 10 seconds transition time to move between exercises Rounds: 3 Rounds Rest: 30 seconds rest after each round

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

60 SECONDS

BURPEES

#bbrburpees

A2

60 SECONDS

SPRINT

A3

60 SECONDS

SPIDERMANS

A4

60 SECONDS

SPRINT

A5

60 SECONDS

MOUNTAIN CLIMBERS

A6

60 SECONDS

SPRINT

#bbrspidermans

#bbrmountainclimbers

S TA B I L I T Y & S T R E N G T H W O R K 60 seconds on, 10 seconds transition time to move between exercises 20 seconds rest after each round. 4 rounds.

SET

REPS/TIME

EXERCISE

H A S H TAG

A1

60 SECONDS

PLANK SIDE TUCKS

#bbrplanksidetucks

A2

60 SECONDS

EB CRUNCHES

#bbrebcrunches

A3

60 SECONDS

EB PIKE CRUNCHES

#bbrebpikecrunches

A4

60 SECONDS

EB LEG RAISES

A5

60 SECONDS

EB HAMSTRING CURLS

#bbrebhamstringcurls

A6

60 SECONDS

EB HAMSTRING HOLD

#bbrebhamstringhold

A7

60 SECONDS

EB WALL SQUATS

#bbrebwallsquats

A8

60 SECONDS

EB PUSH UPS

#bbrebpushups

A9

60 SECONDS

A10

60 SECONDS

EB PLANK HOLD EB WINDSHIELD WIPERS

#bbreblegraises

#bbrebplankhold #bbrebwindshieldwipers

S AT U R D AY : F U L L B O D Y W E I G H T E D Rest: 30 seconds rest after each round.

SET

SETS

REPS/TIME

EXERCISE

TEMPO

H A S H TAG

A1

5

20

DB PULL OVERS

1010

#bbrpullovers

A2

5

15 E/A

DB LATERAL RAISES

1110

#bbrlateralraises

A3

5

20

DB GOBLET SQUATS

1110

#bbrgobletsquats

A4

5

20

DB THRUSTERS

1010

#bbrthrusters

A5

5

15 E/L

DB SINGLE LEG ROMANIAN DEADLIFTS

1110

#bbrsinglelegrdls

A6

5

20

DB CHEST PRESS

1010

#bbrchestpress

A7

5

15 E/A

DB BICEP CURLS

1010

#bbrbicepcurls

A8

5

20

MOVING PUSH UPS

1010

#bbrmovingpushups

FINISHER REPS/ TIME

EXERCISE

ROUNDS

H A S H TAG

60 SECONDS

BANDED JUMP SQUATS

5

#bbrbandjumpsquats

60 SECONDS

BANDED PUSH UPS

5

#bbrbandpushups

Congratulations! YOU DID IT!

You have successfully completed the Bikini Body Challenge! Over the last 6 weeks, you have shown yourself what you are capable of and learned new habits that will stay with you for life. I’m so grateful to be a part of your fitness journey and to have you in the BBR community. I hope you have learned to love your new lifestyle and continue to take this into the future. Taking control of my health and fitness was the best decision I ever made, and I hope you carry what you’ve learnedover these 6 weeks into the future. So, what’s next? My advice is to stick to your new habits and keep striving to become your best! Don’t let the end of this Challenge be the end of your progress. You’ve worked hard for your new body! Keep tagging BBR on your social media so we can stay up-to-date with your journey!

Love, Rachel xx