Gabby Gains
Guide
VOLUME 2
For your Fat Loss and Muscle Building Goals
CONTENTS
Welcome & Disclaimers ................................................................................................ 2
Tracking Progress & Photo Tips ............................................................................. 3
A Note From Gabby ......................................................................................................... 4
GUIDE DETAILS ................................................................................................................ 5
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Guide Introduction .................................................................................................. 6
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FAQ ................................................................................................................................... 7
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Gabby’s Tips & Tricks .......................................................................................... 9
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Overcoming Gym Nerves ............................................................................... 10
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Warmups, Cool Downs, Stretches ........................................................... 11
NUTRITION ......................................................................................................................... 12
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Nutrition Introduction .......................................................................................... 13
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Calculating Calories & Macronutrients ................................................. 14
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Intuitive Eating ......................................................................................................... 15
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Top Sources of Proteins, Fats, Carbs..................................................... 16
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Supplementation .................................................................................................... 17
THE WORKOUTS - Workout Overview ...................................................... 18
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Terms ............................................................................................................................. 19
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Rest Days & Cardio ............................................................................................. 20
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Workout Overview Phase 1 ........................................................................... 21
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Workout Overview Phase 2 ........................................................................... 22
THE WORKOUTS - PHASE 1 ............................................................................... 23
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Workout 1: Glutes, Hamstrings, Abs ....................................................... 24
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Workout 2: Back, Arms ..................................................................................... 26
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Workout 3: Glutes, Quads, Calves, Abs ............................................... 28
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Workout 4: Shoulders, Chest ....................................................................... 30
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Workout 5: Full Body HIIT .............................................................................. 32
THE WORKOUTS - PHASE 2 ............................................................................... 34
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Workout 1: Glutes, Hamstrings, Abs ....................................................... 35
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Workout 2: Shoulders, Arms ......................................................................... 37
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Workout 3: Glutes, Quads, Calves, Abs ............................................... 40
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Workout 4: Back, Chest ................................................................................... 43
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Workout 5: Full Body HIIT .............................................................................. 45
1
WELCOME TO VOLUME 2
Disclaimers
Welcome back to my girls who completed vol. 1
of the guide - CONGRATULATIONS LADIES! I
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hope vol. 2 challenges you in the best way.
This is not a “quick fix/extreme weight loss”
program. 8 weeks is a short period of time. But
if you push yourself you WILL see progress.
Hello and welcome to my girls who are new to the
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guide - THANK YOU FOR JOINING! You do not
Everyone is different. Everyone's body is
different. Everyone's genetics are different.
need to compete vol. 1 of the guide in order to do
Therefore everyone's results will be different
vol. 2 - they are different programs.
and come at different times.
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I created the Gabby Gains Guide over a year ago.
I am not certified in nutrition or training. I
developed this plan using the knowledge I
I change my own personal workouts quite often in
have acquired during my fitness journey.
order to:
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✓ Prevent a plateau.
This plan has been reviewed and approved by
a certified personal trainer.
✓ Stay engaged and enjoy my workouts.
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✓ Challenge myself.
I am not liable for injuries that may occur while
using this guide.
✓ Keep my body guessing (hello sore muscles).
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That being said, I figured it was about time to
Resale or sharing this guide is illegal (yes
those “guide trades” on reddit are illegal).
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revamp the Gabby Gains Guide!
Content and design of the Gabby Gains Guide
vol. 2 belongs to Gabrielle Scheyen.
The workouts in vol. 2 are
simpler, shorter, and
more effective.
QUESTIONS?
Missing a piece of equipment in
your gym? Questions about the
guide content? Email me at
gabby.scheyen@gmail.com with
“GGG” in the title of the email and I
will be happy to help.
FACEBOOK GROUP
Search: GABBY GAINS GUIDE
on Facebook and request to join.
*Females only at this time*
2
TRACKING PROGRESS
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Tracking progress allows you to see how far you
If you are not where you want to be right now,
have come. To track your progress you DO NOT
use your progress photos as a source of
have to weigh yourself or take progress photos if
motivation instead of being hard on yourself.
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you are not comfortable. I have not weighed
Do not be discouraged by how far you need to
myself or taken my measurements for over 6
go. The tiniest bit of progress is STILL
years now. However, in the future, you will most
PROGRESS. Your appearance is not all you
likely wish you took “before” photos - trust me!
have to offer.
Progress Photo Tips
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Physical progress is not the only form of
progress. Notice your mental gains; along
Pose as if you were taking your final progress
shot. Flex your arms, pop your booty - even if
with cardiovascular improvements, and
those muscles do not show yet. You will want
increases in strength, and confidence.
your “before” poses to look the same as your
“after” poses to create a good comparison.
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THE GUIDE GOAL
Take photos from all angles - back, front, left,
PHYSICAL - to help you build an
hourglass shape by focusing the
workouts on delts, back, legs and
glutes.
right, diagonal.
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Wear minimal clothing so you can see new
muscle development or fat loss (bikini, shorts,
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sports bra, form fitting leggings etc.).
Use proper lighting - ensure that the photos
MENTAL - to improve your
relationship with yourself, with food
and with fitness, while building your
confidence.
are not too dark/poorly lit.
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Take mirror selfies, use self timer, or get
someone to take photos for you.
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These do not need to be perfect. No one
needs to see these photos but you.
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Use hashtag: #GGGV2
If you do not feel comfortable having progress
Tag: @gabbyschey
pictures in the photos app on your phone,
download a secret photo album app and store
so I can see your progress!
your progress photos there.
3
A NOTE FROM GABBY
There is a difference between striving for “social
That being said, you can not half ass your fitness
media fitness” and striving for “healthy fitness”.
journey and expect amazing results. The results
Fitness is portrayed by media as the strict diet,
you see depend on how hard you work.
extra cardio, grind-every-day lifestyle... Being
If you constantly skip workouts, make excuses,
and never eat anything green - you will probably
healthy to me, means to feel your best - mind,
not see the results you want. I have given you the
body, and soul. Yes it still takes dedication to get
tools you need to see progress, it is now up to
to the gym and eat well, but living a healthy
you to PUSH YOURSELF. Continue to push
lifestyle is all about balance. We only have ONE
yourself when this plan is done. Do not make this
life to live. Is it really worth never eating
a strictly 8 week endeavor that you give up on
chocolate so that you can weigh 5 pounds less...?
once the 8 weeks is over. Integrate fitness into
HELL NO.
your life until it becomes routine. Make it a
Life is meant to be LIVED. I never want anyone to
lifestyle. The next 8 weeks will happen whether
restrict themselves or not enjoy fitness. I have
you work hard or not.
been the girl who heavily restricted and I
Fall in love with making your body feel good.
developed a horrible relationship with food that I
Notice yourself getting stronger, more flexible,
still struggle with today.
faster, and more confident. Notice the mental
Weighing less is not going to make you happier.
changes. Do not focus too much on what you look
like. Your body WILL change if you put in the
Weighing less will not help you land your dream
work.
job or find your soulmate.
You can not come at fitness from a place of
Being confident and happy with who you are as a
hatred. You can not hate yourself fit. Love your
human will. This program is about helping you
body for all it can do. You only have ONE BODY.
build confidence. Helping girls (and boys) find
It is the most valuable thing you have. Take care
their confidence will always be my overall goal. I
of it on the inside and the outside.
want to show you that you CAN reach your goals
without restricting your calories and doing hours
CONGRATS ON STARTING YOUR HEALTHY
of cardio. You CAN create a balance of enjoying
FITNESS JOURNEY ❤
the gym and healthy meals, along with drinking
wine and eating cookies. It took me over 3 years
to figure out that I CAN do fitness while living a
balanced life.
4
GUIDE DETAILS
GYM TIPS, FAQ, STRETCHING
5
GUIDE INTRODUCTION
The Workouts
The first step of your fitness journey is
determining what your goals are. It is important to
WEIGHTLIFTING
outline a few goals for yourself before you dive
(more details on pages 21-22)
into the guide. This will help you stay on track and
stay motivated. Write down your goals in a
Lifting weights is the base of the program. The
notebook, on sticky notes, in a calendar, the
program contains:
Notes app on your phone, or any place that you
✓ Phase 1: weeks 1 - 4
will consistently see them. EXAMPLE GOALS:
✓ Phase 2: weeks 5 - 8
✓ My goal is to build my glutes.
These workouts are designed to help you build
✓ My goal is to lose fat.
muscle and look “toned”. Being “toned” just
✓ My goal is to build overall muscle mass.
means that you have built muscle and you are
✓ My goal is to improve my relationship with my
lean enough to see that muscle.
TONED = MUSCULAR.
body and with food.
✓ I want to be a confident badass b*tch.
CARDIO
Personal Customization
(more details on page 20)
I will always prefer weightlifting over cardio- that
How to customize the guide to you:
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Combine workouts from vol. 1 & vol. 2.
does not mean that cardio is not important. I will
Create you own workout split using the
admit that I seriously lack cardiovascular skills-
workouts given (change the workout order).
but I am working on it.
Combine this plan with your own plan or use
There are benefits to cardio, such as:
this as a base to create your own plan.
✓ Aids in weight loss.
Plan your own cardio schedule.
✓ Increased metabolism.
Adjust the plan to your work/school schedule.
✓ Improves heart and lungs strength.
Start with 1 day training, 1 day resting, 1 day
✓ Better sleep.
training, 1 resting etc. if that is easier for you.
✓ Happy endorphins.
Do not do supersets! Just pick one of the
moves or separate them instead of doing them
back to back. Supersets are HARD, especially
for beginners! No shame in taking it slow, I do
not want you to resent the gym.
6
FREQUENTLY ASKED QUESTIONS
Build muscle or lose fat first?
But how do I build muscle without
gaining fat Gabs!?
Building muscle should be your primary goal.
In order to build muscle you need to workout
You can lose fat and gain muscle at the same
consistently and eat in a calorie surplus. A calorie
time when you first start lifting. When you are
surplus means more calories than your body
lifting (properly and consistently) you will go
requires for basic functions. This is how muscles
through “body recomposition” meaning you will
are built. Muscles need that extra food in order to
lose fat as you build muscle which will alter your
repair and grow. A little bit of fat gain is not a bad
proportions. I recommend EVERYONE start with
thing. I have more fat on me now than I ever have
a focus on muscle building aka “bulking” first (and
but I am also a lot stronger and more muscular
possibly forever #gains #me). If you try to lose fat
than I have ever been. Do not be afraid of a bit of
first, with no muscle mass underneath, you will
fat gain. Not everyone will gain fat, but I will not
sugar coat it and pretend that it is not a possibility.
not look toned. Plus, lifting helps A LOT with fat
More information on intuitive eating and counting
loss. You can burn more calories during a
macros is included in the Nutrition section (page
weightlifting session in a shorter period of time
14) of this guide.
than you can doing LISS cardio.
Why repeat workouts?
Will I get bulky?
Why do the “same” workouts for 4 weeks?
In order to look toned and fit you need to build
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muscle. Doing bodyweight exercises will not help
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you build a solid muscle base. You will not get
bulky like a boy (unless you are a boy then hello
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you probably WANT to bulk up). Due to our
There are only so many exercises that work
best.
There some key staple movements.
In order to track your strength progress week
to week.
To track your progress, you need to give
yourself time to:
A. Adjust to the workouts and learn
how to do them properly.
B. Give yourself time to improve.
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genetics as humans, it is physically impossible for
girls to get huge muscles without performance
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enhancing drugs (aka steroids) - trust me, I’ve
Keep in mind some days I do not feel like doing a
certain exercise so I switch it with something else.
Nothing wrong with that! Make this plan the base
of your workouts, and build on it.
been trying for 5 years (still a shrimp). We do not
produce enough testosterone to get huge ladies!
7
How do I lose fat?
How much should I eat?
Losing fat comes from a calorie deficit.
There is no right answer to this question. It is
A calorie deficit means lowering your calories
completely different for everyone. The amount of
and/or burning extra calories through cardio and
calories your body needs directly relates to your
lifting. For example, if you need 2000 calories to
goals, genetics, hunger levels, metabolism, your
maintain your weight, to lose weight you may
past workout history, your food choices, and how
need to eat 1900 calories, plus burn an extra
active you are on a daily basis. For more info on
couple hundred calories via cardio in order to lose
your TDEE (Total Daily Energy Expenditure)
fat. Your body will be burning A LOT more calories
continue reading on page 15.
What makes a good lift?
than you think when you start lifting. Please DO
NOT drop your calories too low. This will prevent
MIND TO MUSCLE CONNECTION.
the process of building muscle. Your muscles
This is one of the most important tools I have
NEED calories to grow and repair themselves.
learned over the years. It took me about 3 years
The more muscle your body has the more
to fully understand how to really squeeze my
calories you need to eat to maintain those
muscles and focus on using them instead of just
muscles. More muscles = MORE FOOD!
going through the motions.
MY TIPS:
Does this mean you need to restrict or cut your
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calories? NO please do not. I like to think about
Learn basic anatomy of which way muscles
run and how they generally work.
adding MORE food in, instead of cutting food out.
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ADD spinach, ADD beans, ADD rice, ADD sweet
Envision the muscles you are targeting as you
use them.
potato, ADD chicken. Adding these whole foods
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will leave much less room in your diet for
Only pay attention to YOURSELF when you
workout. Focus on every rep.
processed foods. A treat every once and awhile is
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not going to destroy your progress. Do not cut
Have a friend (or do it yourself) lightly touch or
press on the muscle you are targeting so you
your calories drastically or your fitness lifestyle
can focus on that specific area.
will not be maintainable long term. Do not restrict
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when you are hungry. If you are feeling really
Lower the weight and do each movement slow
and controlled. Pay attention to tempo.
hungry, feed your body.
8
GABBY’S TIPS & TRICKS
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This is a bodybuilding program not a
strength program. Strength programs are
plus some stretching and warming up time
based on the big compound moves, but this
(this does not include cardio).
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plan was created to help shape your body and
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These workouts should take 45-90 minutes
Rest periods should be 60-120 seconds. I
encourage a healthy lifestyle.
do not specifically time this anymore, but I
That does NOT mean you should not try to get
suggest using a timer every once and awhile
strong! Try to increase the amount of weight
to monitor your rest periods. Short rests will
you are using every week- while maintaining
keep your heart rate up.
proper form.
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When I put 10-15 reps, always go for 15.
Keep in mind that mental health comes first. I
If you surpass the higher rep amount, increase
do not want anyone getting caught up in fitness
weight for the next set (ex. Reps: 12-15 but if
just so they can look a certain way. If you try
you can get to 16, increase the weight).
lifting and genuinely hate it after doing this guide
Focus on form above everything. Try to go
for a few weeks, do not force yourself to continue
as heavy as you can WITH GOOD FORM. If
to lift weights. You need to find what works for you
you can go heavier but your form suffers- drop
on your own personal fitness journey.
the weight back down.
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FAILURE IS GOOD. If you go until failure on
an exercise, it means you are trying your best.
Check out my YouTube
video called “LEG DAY
Tips & Tricks” for some
more gym hacks to make
the most of your gym
sessions!
Do not be afraid to fail.
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If someone is on the machine you need:
• Skip that move and go to the next one
• Ask to work in with them
• Use the substitution given in the guide
• Create your own substitution
• Do a variation (ex. Use a barbell instead of
dumbbells)
9
TIPS FOR OVERCOMING GYM NERVES/ANXIETY
1. TIMING: My favourite tip is to workout at a time that the
11. ROUTINE: make a routine. When fitness becomes a
gym is EMPTY. For me this is before work at 5am.
part of my every day lifestyle, and I get used to it, I am
Less people = less nerves/stress.
better at sticking to it.
2. CLOTHING: wear clothing you are COMFORTABLE
12. BASICS: stick to the basic gym moves that you are
AND CONFIDENT IN. Feel bloated today? Do not wear a
comfortable doing and in which your form is good. You do
crop top, wear a giant hoodie!
not have to follow what you see on Instagram. Keep your
3. MUSIC: hype music gets me in the workout zone.
workouts simple, short, and effective.
Check out my Spotify playlist called Gabby Gains
13. WOMEN’S SECTION: some gyms have a women-
Workout. I suggest wireless headphones for the gym.
only section or time of day. Research the gyms around
4. PLAN: you bought this guide, so you are on your way
you to find a gym with a women-only section.
to succeeding at this step! It is easy to get overwhelmed if
14. START SLOW: you do not need to throw yourself into
you do not have a planned workout to follow.
a fitness routine of working out 5 days a week. To prevent
5. BACKUP WORKOUTS: Going into the gym with a
any stress or anxiety, start slow by setting a goal for
plan, AND a backup plan is key. If the gym is busy, use
yourself to go to the gym 2-3 times a week to start. Do not
the substitutions listed in the guide.
overwhelm yourself.
6. FRIEND: go with a family member (my dad and I go to
15. MOTIVATION: learn what helps keep you motivated.
the gym together), boyfriend, a coworker, or a friend!
This could be watching YouTube videos, going on
7. GROUP CLASS: start your fitness journey by taking
Instagram, reading mantras, giving yourself a pep talk,
some group classes at your gym. When I first signed up
asking a friend to hype you up.. Any or all of the above
for the gym, I went to a few yoga classes with my mom.
may need to be used almost everyday and that is fine.
8. DO NOT OVERTHINK IT: this is one of my biggest
16. FOCUS: if you put all your energy into focusing on
issues. I overthink way too hard. If it is later than 10am I
going slow/controlled and making your muscles hurt, you
start to panic and stress myself out. I think of excuses to
will not be as focused on other people around you. Focus
not workout and think myself into a bad mood. Pay
on YOU. You are there for YOU and no one else.
attention to the power of your mind.
17. EXPERIENCE: sadly you can not just apply this one,
9. GET OUTDOORS: take your workouts outside! On
but overtime you will develop more confidence in the gym
days where you just want to zone out and do your own
as you continue to go and learn. The only way to achieve
thing, plan a bodyweight HIIT workout or go for a run. You
this is to START.
do not need to constantly be strict with the guide
18. EAT. Ensure you have enough food in your system to
schedule. This is your OWN PERSONAL PLAN.
do a workout. Feeling weak, hungry, and tired mid-way
10. VIDEOS: search videos displaying how to do
through your workout can be distracting and stressful.
exercises. Knowing the proper form will help you feel
more comfortable.
10
WARMUPS, COOL DOWNS, STRETCHING
PRE WORKOUT
✓ SHORT RESTS: along with the previous point of staying
warm, implementing shorter rest periods will keep your
Before heading to the gym:
heart rate up, keep your head in the game, and prevent
✓ ENERGY: Pre-workout or coffee (for energy and to help
your muscles from relaxing and tightening. Give yourself
with poops ☺). Depending on time of day I will either train
enough time to recover but do not let your heart rate
fasted, have a snack 30 minutes before I workout, or have
plummet and your body completely relax.
a meal an hour before I workout.
✓ STRETCH: I love to stretch between sets- especially on
✓ OUTFIT: I choose a bomb outfit that makes me feel
leg day. I am always stretching my hamstrings and
confident, and is comfortable for what I am training.
working on my flexibility. I talk about this more in my LEG
DAY Tips & Tricks video. Note: I do not hold theses
At the gym before my workout:
stretches (static), I stay moving (dynamic).
✓ WARM UP: I begin with a short warm up on a cardio
machine. This will be further described in the cardio
POST WORKOUT
section on page 20.
✓ MOBILITY: check out my YouTube video called GUIDE
✓ COOL DOWN: to help release lactic acid build up during
TO MOBILITY + Foam Rolling. You do not have to do a
full mobility routine, but definitely warm up the muscles
leg day, I try to walk for a few minutes on the treadmill at a
you are training before jumping into the heavy weights to
steady pace. This will make it safer to foam roll and
help prevent injury and improve performance.
stretch after, as my muscles are in a more relaxed state.
✓ FOAM ROLL: I bring my own foam roller to the gym and
✓ DYNAMIC STRETCHES: before workouts you want to
avoid static stretching. I recommend sticking to dynamic
roll out my legs after most leg days. I have a foam rolling
stretching before workouts. Dynamic stretches are
video called GUIDE TO MOBILITY + Foam Rolling.
✓ STRETCH: stretching is super overlooked but SO
another way to work on mobility and prepare your
muscles for your session. Check out my YouTube video
important! Being flexible and mobile can improve your lifts
called LEG DAY warmup, stretches, glute activation.
and help prevent injury. My LEG DAY warmup, stretches,
glute activation video contains more stretching info.
INTRA WORKOUT
A few notes:
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✓ DRINK BCAAS: I drink BCAAs during my workouts to
help with muscle recovery and protein synthesis. Plus it is
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fun to have a yummy drink to sip on between sets!
✓ STAY WARM: I hate being cold while I am trying to
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workout. Your muscles seize up when your body
temperature drops. I stay warm by wearing a sweater,
I find the more often you train a muscle, the less sore it
gets and the shorter the recovery period is.
I am not claiming I stick to these things 100%. Sometimes
I leave the gym directly after a workout.
I am also not claiming that these are foolproof ways of
preventing muscle soreness, but they sure can help!
taking short rests, doing supersets, and if I am really cold I
will do some bodyweight movements between sets like
jump squats or mountain climbers.
11
NUTRITION
MACROS, INTUITIVE EATING, SUPPLEMENTS
12
NUTRITION INTRODUCTION
I am going to give you tools and you can decide what works best for you.
TRACK MACROS
INTUITIVE EATING
MACRONUTRIENTS are the 3 components that
Intuitive eating refers to following your body’s
food is made up of. You need a balance of all
natural hunger cues (eating when you are hungry,
three to live a healthy lifestyle.
stopping when you are full). A diet free from
restrictions and calculations.
PROTEIN: protein is an essential muscle building
This is what I am currently doing and have been
nutrient. It helps repair cells and body tissue.
doing for over a year now and it has been
FATS: fats do not make you fat. Fat is an
absolutely amazing. Learning to eat when your
essential part of your diet - especially for women.
body is hungry is an important skill to have. You
Fats help with vitamin absorption, cell function,
can track macros for awhile but I HIGHLY
brain development, and can keep you full for
RECOMMEND transitioning into intuitive eating at
longer.
some point because tracking macros is not
CARBOHYDRATES: carbs also do not make you
sustainable or realistic long term. Macros provide
fat. Carbs provide the vital energy you need to
a good base, and help you get to know your body
build muscle and live your daily life.
and how it works, but you should not plan on
tracking macros every day of your life. Can you
MICRONUTRIENTS are the vitamins, minerals,
imagine being 90 years old and weighing out your
and antioxidants found in food.
birthday cake on a food scale?
A helpful tool to track macros is the app
MyFitnessPal. Unless you are competing in a
WHY DO I RECOMMEND THIS OPTION?
fitness competition, there is no need (in my
Balance, long-term success, less pressure, better
opinion) to track macros strictly. It is often helpful
relationship with food and yourself, a lifestyle.
to calculate your macro/calorie goal just so that
you have a base to go off of. You do not need to
weigh every gram of food you eat.
If you have struggled with ANY type of food
Be mindful. Do not let food/macros consume you.
related issues, I DO NOT recommend you track
I am simply providing a helpful tool that you can
your food. You DO NOT NEED TO TRACK
use as you please.
MACROS TO SEE PROGRESS. Personally, I
have seen the most progress- physically and
mentally- by eating intuitively.
13
CALCULATING MACROS
Calculating CALORIES
Calculating MACROS
Mifflin St. Jeor formula to calculate REE
1 gram of protein = 4 calories
(Resting Energy Expenditure)
1 gram of carbohydrates = 4 calories
Females: (10 x weight in kg) + (6.25 x height in
1 gram of fat = 9 calories
cm) - (5x age in years) - 161 = REE
Calculate the totals in the following order:
Males: (10 x weight in kg) + (6.25 x height in cm) 1. PROTEIN
(5x age in years) + 5 = REE
You generally need around 1g of protein per
kilogram of body weight. For muscle gain
Multiply this total (your REE) by your activity rate.
anywhere from 1.5-3g per kg of body weight.
130lbs x 0.825 = 107 grams of protein/day.
Activity Rates:
107 grams x 4 calories per gram = 428 calories
Sedentary: REE x 1.2 (normal everyday activity)
from protein/day.
Light: REE x 1.375 (actions that burn 200-300 cals)
2. FAT
Moderate: REE x 1.55 (burning 400-600 calories)
25% of your total daily calories should come from
High: REE x 1.725 (burning over 600 calories)
fat. This is not exact for everyone, but this is a
good starting point.
EXAMPLE: age 21, weight in kg: 59kg (130lbs),
2100 calories x 0.25 = 525 calories from fat.
height in cm: 165cm (5’5’’)
525 divided by 9 = 58 grams of fat per day.
3. CARBS
(10 x 59) + (6.25 x 165) - (5 x 21) - 161 = REE
The remainder of your calories should come from
(590) + (1031.25) - (105) - 161 = 1355.25
carbs.
1355.25 x 1.55 (moderate activity) = 2100
2100 (total calories) - 428 (cals from protein) - 525
(cals from fat) = 1147
Lose weight: under 2100 calories/day (ex. 1900).
1147 divided by 4 calories per gram = 287 grams
Gain weight: over 2100 calories/day (ex. 2500).
of carbs per day.
Maintain weight: eat 2100 calories per day =
TDEE (Total Daily Energy Expenditure).
In this example, this person needs ideally: 107g
protein, 58g fat, 287g carbs per day to maintain
their weight.
Keep in mind that there are a lot of other factors to
consider and these numbers are not perfect.
14
Making Macro Adjustments
From Macros to Intuitive
Making macro adjustments every week or two
Transitioning to intuitive eating from macros will
can help you reach your goals. Considering you
be different for everyone, depending on how long
are all different, I cannot pre-determine your
you have been tracking your food for and what
macro changes. You have to gauge how your
your goals are. Here are some steps you can
body is feeling and looking. A good starting point
take:
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is decreasing (for fat loss) or increasing (to build
muscle) your calories by 50-100 cals per week
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during the duration of this 8 week guide. There is
A LOT of trial and error. Do not make it too
complicated or stress yourself out over this.
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Loosely tracking your food every once and awhile
Have a few untracked meals every week.
Maybe even once per day.
Delete MyFitnessPal.
Aim to have at least 1 protein source at every
meal.
Learn about a whole foods diet and make
to keep yourself on track can be more beneficial
healthy choices. Look into plant-based eating
than constantly stressing over food intake.
(you do not need to be vegan to follow some
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WEIGHING YOUR FOOD
During the period of time that I tracked macros, a
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food scale was my best friend. I would weigh
of the same principles).
Eat slowly and mindfully. Turn off the TV, log
off social media, and enjoy your food.
Eat when you feel hungry. If you ate 10
every food to make sure I had a correct serving
minutes ago and you are truly physically
size. I DO NOT recommend weighing every little
hungry again- eat, do not restrict yourself.
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thing- but to get used to standard portion sizes, a
food scale can be helpful.
Stop when you are full, not when your plate is
empty.
CRAVINGS
I want to again make it clear that you DO NOT
Cravings are normal- and I do not want you to
have to track macros to see progress. I want
constantly refuse food you crave because you
everyone to be in a good mindset during their
think you are “not allowed” to eat it. You are
fitness journey and macros are not a healthy
allowed to eat whatever you want- there are no
option for everyone. I will never track macros ever
rules. BUT keep in mind how that food will affect
again and I could not be happier. I feel free and it
your mindset and how you feel on the inside.
has helped my binge eating IMMENSELY. The
Focus on how you want to feel long term, instead
feeling of restriction is what caused my binge
of that quick release of temporary happiness.
eating disorder in the first place. Be cautious and
do what is right for you in the long run. Stay safe
and happy please friends ❤
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DIET STAPLES & MACRO SOURCES
This list is not extensive. This is just a short list of a few ideas for you!
PROTEIN
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CARBOHYDRATES
Chicken breast
SIMPLE CARBS (High Glycemic Carbs)
Turkey
Simple carbs raise insulin levels and are
Steak
absorbed quickly by the body. Simple carbs are
Beef jerky
best consumed after a workout- if at all. These
Salmon, tuna, white fish
carbs are usually processed.
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Eggs, egg whites
Protein powder/protein bars
Greek yogurt (10g protein per 100g)
Cottage cheese (11g protein per 100g)
Tofu/tempeh/meat replacements
Bean pastas (pastas made with beans)
Beans (black beans have 21g protein in 100g)
Lentils (9g of protein in 100g)
Edamame (11g protein per serving)
Pasta
Sugars
Wraps
Chips
Cereal
Syrup and spreads
Honey (I have a tbsp pre or post workout
when I am really hungry)
FATS
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Bread/english muffins
COMPLEX CARBS (Low Glycemic Carbs)
Coconut oil, olive oil
Complex carbs have a lower insulin response and
Natural nut butters
are absorbed slower in the body (keeping you full
Nuts (almonds, brazil, walnuts etc.)
for longer). These are considered the healthier
Seeds (chia, flax, sunflower etc.)
carbs, as they are usually less processed or not
Omega 3 supplement
processed at all.
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Avocado
Cheese
Dark chocolate
Salmon and tuna
Eggs
Be cautious of purchasing “low fat” items. When
fat is removed from foods, they simply add sugar
to them to improve taste. I always go for the full
fat items- plus, they can keep you full longer.
16
Vegetables (broccoli, peppers, asparagus etc.)
Leafy greens (spinach, kale etc.)
Fruits
Oats
Bean/legume/lentil pasta
Rice (basmati, jasmine, white, brown)
Quinoa
Potatoes (sweet potato)
Cream of wheat or cream of rice
SUPPLEMENTS
You DO NOT need supplements to see progress. Supplements are additional tools that are not
necessary. These are my recommendations for supplements:
Core Supplements
Additional Supplements
Creatine
BCAA’S: Branched Chain Amino Acids
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WHY: to aid in the recovery of muscle tissue
and to spark the process of protein synthesis.
muscle recovery, and increased metabolic rate
WHEN: taken during and/or after workouts.
(burn more fat).
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WHAT I USE: Women’s Best passion mango
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Multi-Vitamin
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WHEN: whenever I drink my BCAAs I mix
creatine with it. Usually this is during a
and watermelon sorbet are my favourite.
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WHY: increased workout intensity, helps with
workout.
WHAT I USE: Women’s Best.
WHY: to provide essential vitamins and
Protein Powder
micronutrients.
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WHEN: with breakfast.
WHAT I USE: a standard women’s every day
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vitamin or a chewable for adults.
WHY: to help you get enough protein each
day.
WHEN: any time of day.
WHAT I USE: Women’s Best.
Greens Powder
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Pre-workout
WHY: to help get your micronutrients in and
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aid in getting the optimal serving of veggies
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each day.
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WHEN: any time of day.
WHAT I USE: Progressive VegeGreens in
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pineapple coconut flavour.
WHY: as a mental thing to get you hyped for
the gym, or for the caffeine.
WHEN: 15-30 minutes before you workout
(refer to package).
WHAT I USE: coffee or I just go with fun
flavours. I do not have a specific brand.
Fish Oil
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WHY: for enhanced digestion and metabolic
benefits.
WHEN: with breakfast.
WHAT I USE: I am not currently using this, but
I prefer liquids that I can cook with.
17
THE WORKOUTS
WORKOUT OVERVIEW
18
TERMS
BB: barbell.
CIRCUIT: a circuit is like a superset but with 3-4+
movements included instead of only 2.
DB: dumbbell.
ACTIVATION: to “activate” your muscles, you are
simply warming them up and getting them
AMRAP: as many reps as possible.
prepared for a workout.
SLDL: straight leg deadlift.
REST TIME: keep rests between 30-120
seconds. Do not rest too long, but also give
yourself enough time to recover between sets.
REPS (repetitions): how many times you
perform an exercise within a set. This is in the
form of 4x15. This would mean 4 sets of 15 reps.
PULSES: pulses are great for burnout reps. A
pulse is when you do 1/2 or 1/4 reps instead of a
full rep. These are done quickly.
SET: how many cycles of reps you do within a
workout. If a move says 4x15 you do all 4 sets of
that movement and then move onto the next
movement.
BANDED: banded refers to having a resistance
band around your thighs.
SUPERSET: a superset is when you perform 2
exercises back to back with no rest between the
two. Rest after you have completed the second
movement in the superset.
In the guide supersets are labeled as 1a. and 1b.
These two moves together make a superset.
TEMPO: tempo describes the pace at which you
are doing an exercise. Tempo is used for Time
Under Tension (TUT) training.
Tempo is usually written like: 4020
4 is eccentric (squatting down for 4 counts)
0 is a pause midway (no pause at the bottom)
2 is concentric, the lifting portion (standing up)
the second 0 is a pause at the top (no pause)
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DROP SET: drop sets are usually performed as
the last set. For example: if you do 3 sets of
lateral raises plus 1 drop set, it might look like:
10lbs x 10 reps, then immediately drop that
weight and use 7.5lbs x 10 reps, then drop that
weight and use 5lbs x AMRAP.
In the guide I will simplify by writing tempo like “4
down, 0 pause at bottom, 2 up, 0 pause at top”
Tempo does not have to be super strict and exact.
The Tempo suggestions I give you are more of a
guideline to keep in mind.
If there is no tempo, keep the movement slow and
controlled. Never rush your reps unless they are
burnouts or pulses.
PYRAMID SET: a pyramid set is done by
changing reps and weights every set. Lets use lat
pull downs as an example. A pyramid set of lat
pull downs may look like this: 15, 12, 10, 6
Set 1: 30lbs x 15 reps, Set 2: 45lbs x 12 reps, Set
3: 60lbs x 10 reps, Set 4: 75lb x 6 reps.
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REST DAYS AND CARDIO
I developed this workout split with a few things in
CARDIO
mind:
DISCLAIMER: everyone needs different amounts
1. FREQUENCY. Training body parts often
of cardio to see results. Some people do not need
throughout the week.
to do any cardio and they can stay lean, while
2. BUILDING AN AESTHETIC. The focus of
others require a lot of cardio to help with fat loss
these workouts is to grow your legs and bum,
or maintaining weight. The suggestions I am
widen your back, and build your delts to give
making for cardio are very GENERAL and are not
the illusion of a smaller waist.
strict or specific. Everyone is at a different point in
3. BASICS. No crazy Instagram inspired
their fitness journey. Do not feel like you NEED
exercises here. Just the classics that are
to stick to the cardio recommendations. They
proven to work.
are OPTIONAL suggestions. You can also do
extra cardio if you would like to!
REST DAYS
I have scheduled:
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In this guide I have scheduled:
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2 complete rest days. One of these days can
be an active day (ex. biking, hiking, swimming,
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LISS etc.) if you choose.
I recommend taking the rest days mid-week, and
3-4 days per week of LISS cardio (low
intensity steady state)
1 day per week of full body HIIT (high
intensity interval training)
the day after you do full body HIIT.
I recommend breaking up your LISS cardio into
Do not skip rest days.
sections. I like to do:
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Your muscles repair and build when you REST,
not while you are working out. Without rest days
10-15 minutes before workout, 15-20 minutes
after workout.
you will burnout and not see progress, as you are
I DO NOT recommend doing ALL of your cardio
not letting your muscle fibers repair.
before a workout, as you will burn through your
If you have an extremely busy schedule aim to do
energy doing this.
3 days a week at least. I recommend keeping the
Equipment:
days in the order that they are in, but you can add
I personally like to do a treadmill incline walk, or
rest days in between.
sometimes a few minutes on the stairmaster. You
can use whichever cardio machine you enjoy! You
can change it up and do half on one machine and
half on another.
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WORKOUT OVERVIEW
1
PHASE 1
GLUTES, HAMSTRINGS, ABS
CARDIO: 5 min warmup, 5 min cool down.
4
"
SHOULDERS, CHEST
CARDIO: 20 minutes of LISS
1a. BB Romanian Deadlifts 5x10 (3021)
1a. Incline DB bench press pyramid 15, 12, 10, 8
2a. Cable pull through 4x8 (4022)
2a. High cable chest fly 3x12-15 (3030)
2b. Cable sumo squats 4x10-12 (3022)
2b. Cable rear delt fly 3x10-12 (3030)
3a. Smith machine curtsey lunges 3x15/leg (3020)
3a. Lateral raise machine - heavy 4x10 (4022)
3b. Smith machine pulse lunge 3xAMRAP
3b. Lateral raise machine - lighter 4x10AMRAP
4a. Fit-Fix leg press 1 leg 4x10/leg
4a. Barbell upright row 4x10 (3031)
4b. Fit-Fix leg press 2 legs 4x15-20
4b. L raises 4x15
5a. Seated leg curl 20, 15, 10, 8 + drop set AMRAP (2040)
5a. DB lateral raise drop set 4x10/weight
6a. Flutter kicks 3x40
6a. Pike push ups 3x10AMRAP
6b. Hip dip dolphins 3x10
6c. Jackknife sit-ups 3x10
2
5
BACK, ARMS
FULL BODY HIIT
WEEKS 1 & 3 - CROSSFIT INSPIRED HIIT
CARDIO: 20 minutes of LISS
How To included on page 34
EQUIPMENT: barbell, kettlebell, weighted ball, box, rower
1a. Assisted or unassisted pull ups 3x10
2a. Smith machine row 15, 12, 10, 10 (4010)
7 Straight leg deadlifts
7 kettlebell swings
7 goblet squats with kettlebell
7 wall balls
7 box jumps
200 M row
3a. Lat pulldown 4x10-12 + dropset (4020)
4a. Seated close grip cable row 4x10
5a. Barbell bicep curl 3x8 (4020)
5b. Barbell skullcrushers 3x10 (3020)
6a. Cable high bicep curls 1 arm 3x15
WEEKS 2 & 4 - HIIT & SPRINTS
6b. Cable push down 1 arm 3x15
3
PART 1: Full body HIIT circuit x4
How To included on page 35
EQUIPMENT: 1 barbell
GLUTES, QUADS, ABS
CARDIO: 5 min warm up, 5 min cool down.
1. Clean and press x10
2. Walking lunges x15/leg
3. Reverse lunge on ground to step up on bench x10/leg
4. Wall sit with raises x10 raises
5. Commandos x10
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1a. Leg extension - 1 leg 3x10/leg (4020)
1b. Leg extensions - 2 legs 3x10
2a. Barbell back squats 4x10-12
3a. Bulgarian split squats smith machine 3x12/leg (3021)
PART 2: Sprints x10
EQUIPMENT: treadmill or running track
3b. Bulgarian split squat pulses 3xAMRAP
4a. Barbell clock lunges 3x8/leg
6
5a. Abductor 5x10
OPTIONAL
5b. Abductor pulses 5x20
You can choose to do an activity (play a sport, take a yoga
class, do LISS cardio, go for a run etc.) or take a rest day.
Listen to your body.
6a. Standing calf raise 3x15 (3112)
6b. Cable crunches 3x20
7a. Reverse crunches 3x10
7b. Side plank – hold for 30-60 seconds/side
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WORKOUT OVERVIEW
1
PHASE 2
GLUTES, HAMSTRINGS, ABS
CARDIO: 5 min warmup, 5 min cool down.
4
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CARDIO: 30 minutes of LISS
1a. Hip thrust 4x10 (3022)
1a. Push ups 3x10
2a. Leg press - heavy 3x10 + 2 drop sets
2a. Barbell bench press 15, 12, 10, 8
2b. Leg press - lighter 3x15 + 2 drop sets
3a. Close grip lat pulldown 4x10 (4020)
3a. Good mornings 3x15 (2022)
3b. Stretchers 4x10-12
3b. 1 leg Barbell straight leg deadlifts 3x10/leg
4a. Cable straight arm pulldown 4x12
4a. Push downs on assisted pull up 4x12/leg (4032)
4b. Cable underhand grip high row 4x10 (4030)
5a. Lying leg curl 20, 15, 10, 8, 8 (4020)
5a. Dumbbell pullover 4x12-15
6a. Stability ball rollouts or ab wheel 4x15
6a. 500M row 1x500 meters
6b. Pike to superman on ball 4x10
5
6c. Hands to feet pass 4x8-10
2
SHOULDERS, ARMS
FULL BODY HIIT
WEEKS 1 & 3 - HIIT CIRCUITS
PART 1: Lower body HIIT x3
How To included on page 47
EQUIPMENT: barbell, kettlebell, bench
CARDIO: 30 minutes of LISS
1a. Cable lateral raises 3x12-15/arm (3020)
2a. Reverse machine fly 3x10-12 (3020)
1. Straight leg deadlifts x15
2. Bulgarian split squats (no weight) x10
3. Kettlebell swings x15
4. Goblet reverse lunges x8 per leg
5. Bench hop overs x20
3a. DB bicep hammer curl to press 4x10
3b. Front side down raises 4x10
4a. Face pulls 3x15 (3022)
4b. Tricep push down 3x10-12
PART 2: Upper body HIIT x3
EQUIPMENT: battle ropes
5a Raise and drive combo 3x10
5b. Overhead DB tricep extensions 3x12-15 (4021)
6a. DB lateral raise 3x10
1. Diver bombers x10
2. Burpees x10
3. Push up donkey kicks x10
4. Battle ropes 30 seconds (if no ropes, hold DB’s out for 30
seconds)
6b. DB front raise 3x10
6c. DB bicep curls 3x10
3
BACK, CHEST
GLUTES, QUADS, ABS
WEEKS 2 & 4 - TIMED CIRCUIT x6
CARDIO: 5 min warm up, 5 min cool down.
How To included on page 48
EQUIPMENT: dumbbells, box for box jumps, ball to slam,
sled (or plate)
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1a. Leg lifts 3x10
1b. Bosu ball crunches 3x15 (5030)
1. Walking lunges
2. Inch worm to plank kicks
3. Box jumps
4. DB squat to press
5. Ball slams
6. Mountain climbers
7. Sled push (or push a plate if gym does not have a sled)
2a. Abductor 4x10-12 + 30 pulses (4020)
3a. Goblet squats 3x12 (3032)
3b. Assisted pistol squats 4x8/leg!
4a. Bulgarian split squats 3x12/leg (4021)
4b. Step ups 3x10/leg
5a. Leg press 4x10-12 (4020)
5b. Walking lunges 4x15/leg
6
6a. Seated calf raise 3x15
6b. Plank hold for 60+ seconds
22
OPTIONAL
THE WORKOUTS
PHASE 1
DISCLAIMER: the weights I am using in the photos
are for display purposes only. I went extremely light
so I could hold positions for photos. I am not
recommending those weight amounts.
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PHASE 1
WORKOUT 1: GLUTES, HAMSTRINGS, ABS
page 1/2
CARDIO: 5 min warmup, 5 min cooldown
1a. BB Romanian deadlifts
CABLE SUMO SQUAT
TEMPO: 2 up, 2 pause at top, 3 down, 0 pause bottom
Take a few steps back from the cable machine, taking a wide
stance while holding the rope attachment.
Focus on engaging your glutes the entire time.
Pause and squeeze at the top of each rep.
Do not use your arms to pull the weight. Keep your chest up
and your shoulders pinned back.
SUBSTITUTION: DB sumo squats
5x10
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TEMPO: 2 up, 1 pause at top, 3 down, 0 pause at bottom
Stand with your feet shoulder width apart.
Keep a neutral back/neck for this movement.
Contract your glutes throughout the entire movement- not
just 1 squeeze at the top of each rep.
Keep a bend in your knees and do not lock your knees out at
the top.
SUBSTITUTION: smith machine or DB Romanian deadlift
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2a. Cable pull through
2b. Cable sumo squat
3a. Smith curtsey lunge
3b. Smith lunge pulses
4x8
4 x 10-12
3 x 15/leg
3 x AMRAP
TEMPO: 3 down, 0 pause bottom, 2 up, 0 pause top
After doing 15 reps on 1 leg, pulse for AMRAP extra reps.
Do all 15 reps plus pulses on 1 leg at a time instead of
alternating legs each rep.
Don’t lock out at the top, keep you knee slightly bent and
keep the tension in your glutes.
I like to keep my non-working leg in the air the entire time.
Keep your abs and back tight, and push with your heels.
SUBSTITUTION: dumbbell or barbell curtsey lunges
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CABLE PULL THROUGH
TEMPO: 4 down, 0 pause bottom, 2 up, 2 squeeze top
Think of this as a hip thrust movement.
Bend your knees slightly, hinge at the hips as if you’re doing a
straight leg deadlift, and lower the cable between your legs.
Thrust up and squeeze your glutes at the top. Pause and hold
this for 2 seconds before releasing back down.
SUBSTITUTION: DB pull through or DB SLDL
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PHASE 1
page 2/2
4a. FitFix leg press - 1 leg
4b. FitFix leg press - 2 legs
ABS
4 x 10 per leg
4 x 15-20
repeat circuit 3 times
FLUTTER KICKS x40
Begin by laying on your back. Lift your legs slightly off the
ground and place your hands under your bum. This should
hurt already!
Holding this position, perform 40 flutter kicks (or more!)
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‣ Do 10 reps with 1 leg per leg, then immediately do 15-20 reps
with both legs together.
‣ Get as close as possible to the push pad to maximize your
range of motion.
‣ Press with your glutes, squeeze them constantly and keep
your butt/back pressed firmly against the seat.
‣ Push with your heels and outside of your feet.
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SUBSTITUTION: any leg press machine
HIP DIP DOLPHIN x10
Start in a plank position. Form here, dip each hip to the side
once, then lift your bum into the air to make an upside down V
shape, and then lower yourself back into a plank position.
This is 1 rep.
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5a. Seated leg curl
20, 15, 10, 8 + drop set
TEMPO: 2 down, 4 up, no pausing
Set up the seat so that the backs of your knees are firmly
tucked to the seat.
Keep your chest held high, locking your body down by holding
on tight to the handles beside or in front of you.
Keeping your abs tight, push the weight down. Keep your
toes pointed for added resistance.
Drop the weight at least 3 times during the drop set (5th set).
SUBSTITUTION: dumbbell leg curl or stability ball curl
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JACKKNIFE SIT-UPS x10
Begin flat on your back with your arms outstretched above
your head.
Crunch up to form a V shape and lower yourself back down to
the floor.
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25
PHASE 1
WORKOUT 2: BACK, ARMS
page 1/2
CARDIO: 20 minutes of LISS
1a. Assisted pullups
3a. Lat pull down
3 x 10
‣ Think about keeping your arms as fixed as possible and
letting the movement happen through your back.
‣ Keep your shoulders locked down even as you lower
5 x 10-12
TEMPO: 4 releasing, 2 pulling down, 0 pauses
Use the wide grip attachment for this movement.
Scoot your body close to the machine. The bar should start
directly above your head.
Lock your shoulders down, keep your back tight/flexed and
slowly pull the bar down to your collarbone. At the bottom of
the motion imagine squeezing your elbows together behind
your back.
The 5th set is a drop set. Drop the weight 3 times with no rest
in between weight-drops.
SUBSTITUTION: fit fix lat pull down
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yourself, then when fully extended, squeeze through your
back to pull yourself to the top.
SUBSTITUTION: unassisted pullups
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2a. Smith machine row
15, 12, 10, 10
TEMPO: 4 down, 1 second explosive pull in, 0 pauses
Grip the bar at shoulder width apart. You can use an
underhand or overhand grip.
Hinge at the hips to about 45 degrees.
Pull the bar towards your belly button and imagine bringing
your elbows together behind your back.
Do not let your lats relax or your shoulders roll forward.
Puff your chest out and pin your shoulders back.
SUBSTITUTION: barbell, dumbbell, or fit fix row
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4a. Seated close grip row
4 x 10
‣ Use the close grip handle attachment for this movement.
‣ Slightly bend your knees and lock your shoulders down.
‣ Keep your chest up, core tight, and refrain from leaning
backwards and forwards. Keep your body upright.
‣ Bring your hands to your belly button. Focus on pulling the
weight with your back, not your arms.
SUBSTITUTION: fit fix row or DB row
26
PHASE 1
page 2/2
5a. Barbell bicep curls
5b. Barbell skullcrushers
6a. High cable curls - 1 arm
6b. Tricep push down - 1 arm
3x8
3 x 10
BARBELL BICEP CURLS
TEMPO: 4 lowering, 2 curling up, 0 pauses
Only engage your bicep muscles. Do not use your whole
body to curl or swing the weight up. Go lighter if need be.
Keep your elbows in line with your body. Do not let them
come up in front of you when you curl.
There is only 8 reps so try to go heavy!
SUBSTITUTION: cable or dumbbell bicep curl
3 x 15
3 x 15
1 ARM AT A TIME for this superset, no rest between sets. Make
those arms burn! By the 3rd set you shouldn’t be able to get to
15. Go until failure.
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HIGH CABLE CURLS (1 ARM)
Adjust the cable to be at the highest position and use a
handle attachment.
The arm that is curling should be perpendicular to the ground.
Engage your core, keeping your body still/stable while curling
the handle towards your shoulder.
SUBSTITUTION: dumbbell preacher curl
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BARBELL SKULLCRUSHERS
TEMPO: 3 lowering, 2 pushing 0 pauses
Lay on a bench and lift a barbell above your head.
From your elbow to your shoulder should not move. The only
thing bending here is your elbows.
Lower the barbell until it is above your head or near your
forehead and push it back up with your triceps.
SUBSTITUTION: DB kickbacks or extensions
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TRICEP PUSH DOWN (1 ARM)
Hold onto the cable without an attachment.
Keep your elbow tight to your body for the entire movement.
Keep your back straight and refrain from leaning forwards.
Take a staggered stance to help you balance (1 foot slightly in
front of the other).
SUBSTITUTION: DB tricep kickbacks
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27
PHASE 1
WORKOUT 3: GLUTES, QUADS, CALVES, ABS page 1/2
CARDIO: 5 min warmup, 5 min cooldown
1a. Leg extension - 1 leg
1b. Leg extension - 2 legs
3 x 12 per leg
3a. Bulgarian split squats
3b. Bulgarian split squat pulses 3 x AMRAP
3 x 10 per leg
3 x 10
TEMPO: 3 lowering,0 pause at bottom, 2 up, 1 pause at top
I recommend using the SMITH MACHINE for this movement
to aid with balance and muscle isolation.
Place the barbell on your back, place one foot on a bench
behind you and one foot forward in a lunge.
You can take a short stance or a long stance with your front
foot. This is personal preference. I can target my glutes easier
if I take a smaller stance and lunge deeper/closer to the
ground.
SUBSTITUTION: Bulgarians using a bench and dumbbells
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‣
TEMPO: 4 down, 2 up, no pauses
Set up the seat so that the backs of your knees are firmly
tucked to the seat.
Keep your chest held high, locking your body down by
holding on tight to the handles.
Keeping your abs tight, squeeze your quads slowly all the
way to the top, going as high as you can.
SUBSTITUTION: pistol squats
‣
‣
‣
2a. Barbell back squats
5 x 10-12
‣ Position the bar resting on your upper traps comfortably.
‣ How far apart your feet are depends on personal preference
but start with just outside shoulder width apart.
‣ Point your toes slightly outwards.
‣ Brace your core to protect your back and create a sturdy
base. Do not arch or curve your back.
‣ Try to at least hit parallel (legs at a 90 degrees) or below.
4a. Barbell clock lunges
3 x 8 per leg
‣ 1 rep of this move consists of: a forwards lunge, a side lunge,
and a back lunge. That counts as ONE rep. This must be
repeated 8 times per leg.
To make this move more advanced, do not stop at the top of
each lunge, keep your lunging foot off the ground.
SUBSTITUTION: stagnant forwards or backwards lunges
‣
SUBSTITUTION: barbell front squats
28
PHASE 1
page 2/2
5a. Abductor
5b. Abductor pulses
CABLE CRUNCHES
You will be able to go relatively heavy for this movement.
Kneel holding the cable with the rope attachment. Place the
rope on your shoulders and crunch forwards.
Keep your bum and legs stagnant.
At the top of the movement, let your back arch slightly and
then crunch forwards and round your back completely,
tucking your abs in.
Do not pull the rope with your arms, use your core.
SUBSTITUTION: standard crunches
5 x 10
‣
‣
‣
‣
5 x 20 + burnout
‣ I like to sit forwards in the seat when doing these.
‣ Go as heavy as you can when doing 5a, and lower to weight
when doing 5b.
‣ The abductor burnout is one of my favourites. Set the weight
‣
to something REALLY heavy that you can only do for 5 reps.
From here you will be doing a giant dropset. Drop the weight
by 1 increment each time and do 5 reps until you can’t go
anymore or you hit the lightest weight on the machine.
SUBSTITUTION: resistance band abductor
6a. Standing calf raises
6b. Cable crunches
7a. Reverse crunches
7b. Side plank
3 x 15
‣ Using your abs bring your
3 x 20
legs up so that your feet are
facing the ceiling.
To challenge yourself, lift
your bum up off the bench,
and slowly lower yourself
back down.
SUB: reverse crunches on
ground
‣
STANDING CALF RAISES
TEMPO: 3 down, 1 pause at bottom, 1 up, 2 pause at top
Adjust the calf raise machine for your height.
Keep this movement slow and controlled. Do not just bounce/
pulse, feel the muscles as they are working. Feel free to add
a few pulses at the end though!
Go ALL the way up and ALL the way down until you get a
deep stretch for EVERY rep. Don’t cheat yourself!
SUBSTITUTION: barbell or smith calf raises (barbell on back)
‣
‣
‣
29
3 x 10
3 x 30-60 seconds/side
‣ You can lean on one elbow
or one hand.
‣ Lift your hip up and engage
your core while squeezing
your glutes.
Be careful to not arch your
back.
Keep your chest open.
SUB: none, do your planks!
‣
‣
PHASE 1
WORKOUT 4: SHOULDERS, CHEST
page 1/2
CARDIO: 20 minutes of LISS
1a. Incline DB bench press
REAR DELT FLY
TEMPO: 3 seconds out, 3 seconds in, no pauses
Hold the cables directly instead of using an attachment.
Cross the cables over one another and keep them at eye
level or slightly higher.
Pull the cables apart keeping your elbows high.
Keep your lats locked and your chest high. Do not let your
chest cave in.
SUBSTITUTION: bent over DB flys
‣
‣
‣
‣
15, 12, 10, 8
‣ When bringing the dumbbells down to your chest, your
elbows should be parallel with the ground.
‣ Keep your upper back pressed flat against the bench at all
times. Keep your delts pinned back.
‣ Think about squeezing up and together with your chest.
SUBSTITUTION: flat bench DB press
2a. Cable chest fly
2b. Cable rear delt fly
3 x 12-15
3a. Lateral raise machine - heavy
3b. Lateral raise machine - lighter
3 x 10-12
CABLE CHEST FLY
TEMPO: 3 seconds together, no pause, 3 seconds release
Adjust the pulleys to be anywhere above your head.
Stagger your feet for stability, lean forwards with a neutral
spine (do not arch or roll your back)
Force your shoulders back at all times, keeping your chest
high and head up.
Pull the cables together in front of you at chest level and
slowly release back to starting position.
SUBSTITUTION: pec dec aka chest fly machine
‣
‣
‣
‣
4 x 10
4 x 10+
TEMPO: 2 seconds up, 2 pause at top, 4 down, 0 pause bottom.
Be careful not to shrug your shoulders, this will engage your
traps. Keep your shoulders and lats locked down.
For the first 10 reps use a relatively challenging weight. Then
drop the weight in half and do 10 more reps. These are NOT
pulses. Keep these slow and controlled as well.
Feel free to add pulses after completing the 20 reps!
SUBSTITUTION: seated DB bent arm lateral raises
‣
‣
‣
30
PHASE 1
page 2/2
4a. Barbell upright row
4b. L raises
4 x 10
5a. DB lateral raise drop set
4 x 15
‣ Select 3 different weights of DB’s. Select a weight that is
3 x 10 per weight
challenging to get to 10 reps, and then choose 2 weights
under that (ex. 10lbs, 7.5lbs, 5lbs).
Do 10 reps with each weight, lowering the weight each time.
Once you do 10 reps of each weight, that is 1 set.
I like to add pulses at the end of every set. I like to exhaust
my delt muscles completely.
SUBSTITUTION: cable lateral raise drop set
BARBELL UPRIGHT ROW
TEMPO: 3 up, 1 pause, 3 down, no pause at bottom
Grip the barbell at shoulder width apart.
Using your delts, lift the bar up until it is just under your chin.
Keep your shoulders/lats locked down. If you shrug your
shoulders at the top of this movement, it will engage your
traps more than your delts.
Imagine pulling the bar apart to the side instead of up.
SUBSTITUTION: DB upright row
‣
‣
‣
‣
‣
‣
6a. Pike push ups
3 x 10+ AMRAP
‣ This move is basically a push up in downward dog position.
This allows you to hit your delts instead of your chest.
‣ Aim to reach at least 10 reps as your minimum goal, and then
L RAISES
These are a combination of front raises and lateral raises.
Take a staggered stance in order to help with balance.
With one arm you will perform a lateral raise, while the other
arm performs a front raise.
Your arms should make a “L” shape - hence the name of this
movement.
Try not to pause at the bottom of each lift. Keep the
movement flowing.
SUBSTITUTION: barbell or cable front raises
‣
‣
‣
‣
‣
continue to do as many as you can before failure. (FACT: I
could only do 5 of these the first time I did them, so don’t be
discouraged. Aim for 10!)
SUBSTITUTION: incline push ups or dive bombers
31
PHASE 1
WORKOUT 5: FULL BODY HIIT
WEEKS 1 & 3
GOBLET SQUATS
CROSSFIT INSPIRED HIIT
HOW TO:
Set a timer for 20 minutes.
This HIIT’s goal is to do 7 rounds within 20 minutes.
(The first time I did it I only got 4.5 rounds so don’t be
discouraged if you can’t get to 7 rounds!)
Try to not rest AT ALL for the full 20 minutes.
This is the ONLY time I will tell you to go FAST. Keep
your movements controlled and maintain good form,
but go FAST!
Do not stop until the timer does- even if you only do
1/2 or 1/4 of a round. Stay moving for the full 20
minutes, and try not to watch the clock!
EQUIPMENT: barbell, kettlebell, weighted ball, box, rower
‣
‣
‣
‣
WALL BALLS
‣
7 straight leg deadlifts
7 kettlebell swings
7 goblet squats with kettlebell
7 wall balls
7 box jumps
200 M row
STRAIGHT LEG DEADLIFTS
BOX JUMPS
KETTLEBELL SWINGS
200M ROW
32
PHASE 1
WORKOUT 5: FULL BODY HIIT
WEEKS 2 & 4
WALL SIT WITH RAISES
PART 1: FULL BODY CIRCUIT
HOW TO:
Complete 4 rounds of the following 5 movements.
Rest for 60-120 seconds between rounds, but do not
rest between movements.
EQUIPMENT: 1 barbell
‣
‣
1. Clean to front squat x10
2. Walking lunges x15/leg
3. Reverse lunge on ground to step up on bench x10/leg
4. Wall sit with raises x10 raises
5. Commandos x10
COMMANDOS
CLEAN TO FRONT SQUAT
PART 2: TREADMILL SPRINTS
WALKING LUNGES
HOW TO:
Hop on a treadmill!
Warm up for 2 - 5 minutes at an easy walking pace.
You are going to perform 10 sprints.
!
- I do 20 seconds on, 20 seconds off for 10 rounds.
!
- Another option is 15 seconds on, 30 seconds off.
!
- You could also do 30 on and 30 off.
During rest periods: walk at slow pace or stand on the
sides of the treadmill. I prefer to leave the treadmill on a
high speed and carefully jump off to the sides by
holding the sides of the treadmill. This way you will not
have to adjust speeds in between sprints.
‣
‣
‣
‣
REVERSE LUNGE TO STEP UP
You do not have to be extremely accurate with the
seconds, but do try your best to stay on target. Really
push yourself for every sprint. I find upbeat dance music
helps me get these done really quickly!
Be sure to wear proper running shoes in order to prevent
shin splints.
33
THE WORKOUTS
PHASE 2
34
PHASE 2
WORKOUT 1: GLUTES, HAMSTRINGS, ABS
CARDIO: 5 min warmup, 5 min cooldown
1a. Hip thrust
3a. Good mornings
3b. 1 leg barbell SLDL
4 x 10
TEMPO: 3 down, 0 pause at bottom, 2 up, 2 pause at top
Place the upper part of your back on a bench and place a
barbell across your hips (using a towel, barbell pad, or mat to
protect your hip bones).
Thrust up and think about tucking your butt under you. Keep
your gaze straight in front of you by tucking your chin under.
When you thrust up, your shins and hamstrings should make
a 90 degree angle.
Select a heavy weight for this movement.
SUBSTITUTION: glute bridge
‣
3 x 15
3 x 10/leg
GOOD MORNINGS
TEMPO: 2 down, 0 pause while bent, 2 up, 2 pause & squeeze
These are like straight leg deadlifts but the barbell is on your
back instead of in your hands.
Hinge at the hips, keeping your back neutral. Keep your neck
and head in line with your spine.
Do not lock out your knees at the top and thrust your hips
forward. I make sure I do not stand up straight fully to keep
the tension in my glutes.
SUBSTITUTION: smith machine good mornings
‣
‣
‣
‣
‣
‣
2a. Leg press- heavy
2b. Leg press- light
page 1/2
3 x 10 + 2 dropsets
3 x 15 + 2 dropsets
1 LEG BARBELL STRAIGHT LEG DEADLIFT
Keep a neutral back for this entire movement. Keep your hips
square, do not tilt even though one leg is not in use.
If you want to focus on your hamstrings, really try to stretch
as far down as you can.
To focus more on your glutes, lower the BB to your knees or
just passed your knees and focus on contracting your glutes.
SUBSTITUTION: 1 leg kettlebell or cable deadlift
‣
‣
‣
‣ I like to use the FITFIX leg press for this superset. I find I can
use my glutes more when I am sitting upright.
‣ Do 10 reps of leg press at a heavier weight, immediately drop
the weight and do 10-15 full reps (not pulses).
‣ Keep your legs up on the machine between sets if you really
want to make it hurt! This keeps muscles activated.
‣ After you complete the 3 sets, add 2 dropsets. This means
you will be doing 5 sets total.
SUBSTITUTION: standard leg press
35
PHASE 2
page 2/2
4a. Push downs
STABILITY BALL ABS
3 x 12 per leg
TEMPO: 4 releasing, 0 pause at top, 3 down, 2 pause at bottom
Push downs are basically a vertical leg press.
Using the assisted pull up machine, place one foot on the pad
and press down through your heel with your glutes.
Do not just let the weight come up quickly after pushing down,
keep this slow and controlled.
Do not lock your knee out at the bottom of the move, keep the
tension in your glutes.
SUBSTITUTION: 1 leg leg press
repeat circuit 4 times
BALL ROLLOUTS (OR AB WHEEL) x15
Place your forearms on an stability ball. Keeping your back
straight, roll forwards and back using your core.
If your core is strong enough, and you can keep good form,
do ab wheel rollouts instead.
‣
‣
‣
‣
‣
‣
PIKE TO SUPERMAN ON BALL x10
Begin in a plank position with your ankles on an stability ball.
Using your core, roll the ball towards you and raise your bum
straight up into the air so your body makes a V shape.
You can also just tuck your knees to your chest, instead of
lifting your bum into the air, to make this move easier.
‣
‣
‣
5a. Lying leg curl
20, 15, 10, 8, 8
TEMPO: 4 releasing, 2 up, no pauses
Keep your core and glutes locked in a fixed position.
Squeeze your hamstrings and glutes to pull the weight up.
Make sure you keep your hips pressed to the bench.
Increase the weight you are using for every set. The less reps
you do, the higher the weight should be.
SUBSTITUTION: seated leg curl or dumbbell leg curl.
‣
‣
‣
‣
HANDS TO FEET PASS x8-10
Begin by laying on your back with a stability ball over your
head in your hands. Crunch up and pass the stability ball to
your feet and lay back down.
Continue to pass the ball between your legs and hands.
‣
‣
36
PHASE 2
WORKOUT 2: SHOULDERS, ARMS
CARDIO: 30 minutes of LISS
1a. Cable lateral raises
3a. DB hammer curl to press
3b. Front side down raise
3 x 12-15 per arm
TEMPO: 3 releasing, 2 seconds up, 0 pauses
Pull the cable across your body in front of you or behind you.
Keep your chest up, visualize pulling the cable as far away
from you as possible (pull the cable OUT instead of up).
You can have a slight bend in your elbow here, but keep your
elbow up at the same level or higher than your hand.
Try to not rest at all between sets- just continue switching
between your left and right arm.
SUBSTITUTION: dumbbell alternating lateral raises
‣
‣
‣
‣
2a. Reverse machine fly
page 1/3
4 x10
4 x10
DB HAMMER CURL TO PRESS
Sit on a bench holding two dumbbells. Part one of this move
is to perform a hammer bicep curl. Then, instead of lowering
the weight, continue to move upwards and do a shoulder
press.
How you angle the dumbbells is up to you. You can rotate
your wrists before pressing, or keep your palms facing each
other.
SUBSTITUTION: seated shoulder press or Arnold press
‣
‣
3 x 10 -12
FRONT SIDE DOWN RAISE
I don’t know if these have an actual name but this is what I
am calling them! This is a front raise/lateral raise combo.
Begin by holding 2 dumbbells, perform a front raise, then
while your arms are up, move them out to the side into a
lateral raise position and then lower them.
Repeat this back in reverse by starting with a lateral raise and
then moving your hands to a front raise position.
SUBSTITUTION: DB lateral raises
‣
‣
TEMPO: 2 seconds out, 3 second negative, 0 pauses
Adjust the seat so that when your arms are outstretched in
front of you, they are parallel to the ground.
Keep your elbows up, and lock down your lats. Make sure
you do not shrug your shoulders, or your traps will take over.
SUBSTITUTION: cable reverse flys
‣
‣
‣
37
PHASE 2
page 2/3
4a. Face pulls
4b. Tricep pushdown
5a. Raise and drive combo
5b. Overhead tricep extension
3 x 15
3 x 10-12
FACE PULLS
TEMPO: 3 release, 0 at bottom, 2 pulling, 2 pause and squeeze
Use a rope attachment at around eye level or above.
Keep your chest up and shoulders back, do not let your
shoulders roll forwards or your chest cave in.
I like to stand in a half squat position and activate my glutes
to help me balance.
When you pull the rope back, bring your hands in line with
your ears.
Imagine pulling the rope apart, instead of pulling it back
towards you.
SUBSTITUTION: bent over DB rear delt flys
3 x 10
3 x 12-15
RAISE AND DRIVE COMBO
1 rep = 1 front raise with a plate + 4 drivers (tilt plate left and
right 4 times), then lower the plate.
Try to keep this controlled. Do not use your body/arms to
swing the plate up.
SUBSTITUTION: plate front raises
‣
‣
‣
‣
‣
‣
‣
OVERHEAD DB TRICEP EXTENSION
TEMPO: 4 lowering DB, no pause bottom, 2 up, 1 pause at top
This can be done seated or standing.
If you are standing during this movement, take a slightly
staggered stance and brace your core.
Lift a DB over your head. Make a triangle with your hands
around the DB to hold it easier.
The only part of your body moving here should be your
elbows, forearms, and hands.
Keep your shoulders/upper body locked in place. Do not arch
your back here, keep a tight core.
‣
‣
‣
‣
‣
CABLE TRICEP PUSHDOWN
Using a firm grip, pull the cable down keeping both of your
arms pinned to your sides.
Hinge at your elbows and push through your triceps fully
extending your arms down towards the ground, while
maintaining good posture.
You can use a rope or a straight bar attachment.
SUBSTITUTION: cable tricep extension
‣
‣
‣
38
PHASE 2
page 3/3
6a. DB lateral raise
3 x 10
6b. DB front raise
3 x 10
6c. DB bicep curl
3 x 10
DB BICEP CURLS
Lock your elbows to your sides and curl the DBs up,
alternating arms.
Keep your wrists straight and in line with the DBs, do not let
your wrists curl.
To make these more challenging do them seated on an
incline bench.
SUBSTITUTION: barbell bicep curls
‣
‣
‣
This is a tri-set/circuit. 1 set = DB laterals + DB fronts + DB curls
DB LATERAL RAISE
You want to isolate your shoulders with this move. Do not use
your biceps or your traps to lift the weight.
Focus on reaching the DB’s out as far as you can to the sides
when you raise your arms- as if your arms are being pulled to
the sides.
Lock your lats down and be sure to not shrug your shoulders
when you raise the DBs.
SUBSTITUTION: barbell upright row
‣
‣
‣
DB FRONT RAISE
This can be done seated or standing, alternating or 2 arms at
the same time. You can tilt your wrists as you lift the DB’s or
you can keep your palms facing.
SUBSTITUTION: barbell front raise
‣
39
PHASE 2
WORKOUT 3: GLUTES, QUADS, CALVES, ABS page 1/3
CARDIO: 5 min warmup, 5 min cooldown
1a. Leg lift reverse crunch
1b. Bosu ball crunches
2a. Abductor
2b. Abductor pulses
3 x 10
4 x 10
4 x 30
3 x 15
ABDUCTOR
TEMPO: 2 out, 4 down/release, 0 pauses
I like to scoot my bum to the edge of the chair and lean
forwards slightly. Do what feels right for you.
For more tips on using this machine, check out my YouTube
video LEG DAY gym tips and tricks.
SUBSTITUTION: glute bridges
‣
‣
LEG LIFT REVERSE CRUNCH
These can be done on a bench or on the ground. You can
either hold onto something behind your head or put your
hands slightly under your bum.
Be sure to lower your legs out straight without touching the
floor between each set.
SUBSTITUTION: toe taps (lay on your back in a crunch position
and lean left to right tapping your heals each time)
‣
‣
BOSU BALL CRUNCHES
TEMPO: 5 lowering, 3 crunching up, 0 pauses
Lay on a bosu ball so that your bum is almost on the ground.
These are like sit ups, but the ball allows you to really stretch
your abs between each rep and get a larger range of motion.
Do not swing your body or use momentum. Go SLOW and
feel the contraction in your abs.
SUBSTITUTION: standard floor crunches
‣
‣
‣
40
PHASE 2
page 2/3
3a. Goblet squats
3b. Assisted pistol squats
4a. Bulgarian split squats
4b. Step ups
3 x 12
3 x 8-10 per leg
GOBLET SQUATS
TEMPO: 3 down, 0 at bottom, 3 up, 2 pause at top
Hold a dumbbell or kettlebell in your hands against your
chest.
Take your preferred squat stance (wide or close) and squat
down keeping your chest up and your back straight.
This move should also engage your abs quite noticeably.
SUBSTITUTION: barbell front squats
3 x 12 per leg
3 x 10 per leg
Do both of these movements on 1 leg before doing the other leg.
‣
‣
‣
BULGARIAN SPLIT SQUATS
TEMPO: 4 down, 0 pause at bottom, 2 up, 1 pause at top,
These can do done holding dumbbells, with a barbell on your
back, or bodyweight.
Find a stance that works for you- I like to stand close to the
bench and “sit” backwards into the lunge.
SUBSTITUTION: barbell reverse lunges
‣
‣
ASSISTED PISTOL SQUATS
If you can do these un-assisted, please do so!
I like to use TRX bands to assist me with these, but you can
also hold a bench or a wall to stabilize yourself.
Balance on 1 leg and hold the other leg out directly in front of
you. These are basically 1 leg squats.
When I use the TRX I can really lean backwards into it and
get a good burn in my glutes,
SUBSTITUTION: cable 1 leg straight leg deadlift
‣
‣
‣
‣
STEP UPS
These can be done with dumbbells in your hands or
bodyweight.
If you are struggling to feel this in your glutes, find a lower
surface and practice engaging your glutes with each step.
Push through your heels.
SUBSTITUTION: barbell side lunges
‣
‣
41
PHASE 2
page 3/3
5a. Leg press
5b. Walking lunges
6a. Seated calf raise
6b. Plank hold
4 x 10-12
4 x 15 per leg
LEG PRESS
TEMPO: 4 down, 2 pressing/pushing, 0 pauses
I like the leg press in which I can adjust the seat to be as
close to the push pad as possible (“hammer” leg press).
Press through your glutes, squeeze them constantly and keep
your butt and back pressed firmly against the seat at all times.
SUBSTITUTION: any leg press machine
3 x 15
60+ seconds
SEATED CALF RAISE
Use the seated calf raise FitFix machine.
Be sure to press all the way up as far as you can and lower
the weight as low as you can.
SUBSTITUTION: barbell seated calf press (place barbell across
thighs while seated and perform calf raises)
‣
‣
‣
‣
PLANK HOLD
Place your elbows on the ground under your shoulders. Lift
your body up keeping everything tight and straight.
Do not let your bum raise into the air or your back arch which
will allow your tummy to sag and release tension on your abs.
SUBSTITUTION: no sub. Do your plank!
‣
‣
WALKING LUNGES
If you have any back pain, use dumbbells instead of a barbell
to take the pressure off your lower back.
To use your glutes, lean slightly forward while lunging and
press though your heels.
Depending on hip flexibility/mobility, you may be able to take
quite long, large steps. The length of your stride is personal
preference, play around with some different footing.
SUBSTITUTION: barbell or smith machine reverse lunges
‣
‣
‣
42
PHASE 2
WORKOUT 4: BACK, CHEST
page 1/2
CARDIO: 30 minutes of LISS
1a. Push ups
3a. Close grip lat pulldown
3b. Stretchers
3 x 10
‣ These can be done in your knees, with your hands on a
bench, or standard push ups (TRY standard every session).
‣ When doing push ups be sure to keep your body straight.
‣ Retract your scapula when lowering yourself down.
4 x 10
4 x 10 -12
CLOSE GRIP LAT PULLDOWN
TEMPO: 2 down, 4 up/releasing, 0 pauses
Use a close grip attachment for this movement.
Do not release the tension in your back when you reach the
top of the movement, keep your back muscles constantly
activated.
Pull the weight down and squeeze your back together at the
bottom of the movement.
You will feel this move in your abs as you stabilize yourself.
SUBSTITUTION: use any lat pull down attachment
‣
‣
SUBSTITUTION: no sub, do your push ups!
‣
‣
2a. Barbell bench press
15,12,10,8
‣ This is easiest if you lay on a bench with a rack for the
barbell, so you can easily lift the barbell above your chest.
‣ Keep your upper back pressed against the bench at all times.
Puff your chest out and keep your shoulders locked down. If
you are pushing the weight with your shoulders you could risk
injuring them so be sure to keep them locked in place.
Be sure to increase the weight every set you do, if you can.
I like to have an arch in my back in order to keep my bum and
upper back flat on the bench.
Squeeze your glute muscles and engage your lower body
even though this is a chest movement.
SUBSTITUTION: flat bench DB press
STRETCHERS
This is like a standing close grip lat pull down. Your back will
be burning after completing these reps!
Instead of keeping your back locked down at the top of this
movement, you are going to allow a big stretch when you lean
forwards. Then pull your shoulders back, contract your back
and pull the attachment to your chest.
SUBSTITUTION: use any attachment but perform the same
movement
‣
‣
‣
‣
‣
43
PHASE 2
page 2/2
4a. Cable straight arm pulldown
4b. Cable underhand grip high row
4 x 12
5a. DB pullover
4 x 10
‣ This movement should engage your lats and your chest.
‣ Lay on your back with a DB in your hands. I like to make a
triangle with my pointer fingers and thumbs around the DB.
‣ I like to keep an arch in my back, while keeping my bum and
upper back flat to the bench.
‣ Slowly lower the DB behind you and use your lats to bring it
back up.
‣ Squeeze your chest together at the top of the movement.
CABLE STRAIGHT ARM PULLDOWN
Hold onto the bar, back up, and raise your arms above your
head until you feel a stretch in your back.
Lock your shoulders down, keeping your back flexed/tight.
Keep your chest high and visualize pushing your hands away
from your body as you squeeze the bar down.
Do this move slow and controlled, do not just swing the bar or
use momentum. I like to squat down a little bit in order to
plant my feet and maintain a solid base.
SUBSTITUTION: rope attachment straight arm pull down
‣
‣
‣
‣
5 x 12-15
SUBSTITUTION: cable V pull down (use handle attachments or
the wide grip FitFix lat pull down machine)
6a. 500M row
CABLE UNDERHAND GRIP HIGH ROW
TEMPO: 3 pulling in, 4 lowering/releasing, 0 pauses
Go heavy for this movement.
Grip the bar from underneath (with your palms facing up) with
the cable at the highest position or directly in front of you.
Squat down as if you are in a seated position.
Bring your elbows to your sides while keeping your core tight
and back straight.
SUBSTITUTION: barbell or smith machine row
1 x 500M
‣ To finish off the workout, hop on a rowing machine.
‣ This should be done fast. Try to engage every muscle in your
body. Row like crazy!
‣ Try to get a lower time every week.
‣ You only need to do this once, just be sure to get to 500M
‣
‣
‣
‣
and record your time.
SUBSTITUTION: if your gym does not have a rower, void this
44
PHASE 2
WORKOUT 5: FULL BODY HIIT
WEEKS 1 & 3
PART 2: UPPER BODY CIRCUIT
PART 1: LOWER BODY CIRCUIT
HOW TO:
Repeat the following upper body circuit 3 times.
Rest for 60-120 seconds per round. Do not let your
heart rate slow down too much. Your shoulders should
be burning by the end of this!
EQUIPMENT: battle ropes (use DB’s for raises if no ropes)
‣
‣
HOW TO:
Repeat the following lower body circuit 3 times.
Rest for 60-120 seconds per round. Do not let your
heart rate slow down too much.
EQUIPMENT: barbell, kettlebell, bench
‣
‣
1. Diver bombers x10
2. Burpees x10
3. Push up donkey kicks x10
4. Battle ropes 30 seconds (if no ropes, hold DB’s out for
30 seconds)
1. Straight leg deadlifts x15
2. Bulgarian split squats (no weight) x10
3. Kettlebell swings x15
4. Goblet reverse lunges x8 per leg
5. Bench hop overs x20
STRAIGHT
DIVER BOMBERS
BULGARIAN SPLIT SQUATS
BURPEES
KETTLEBELL SWINGS
GOBLET REVERSE LUNGE
PUSH UP DONEY KICKS
BENCH HOP OVERS
BATTLE ROPES
45
PHASE 2
WORKOUT 5: FULL BODY HIIT
WEEKS 2 & 4
DB SQUAT TO PRESS
TIMED CIRCUIT
HOW TO:
6 rounds
30 seconds per exercise (user timer app on phone)
No rest between exercises
60 seconds rest between rounds
EQUIPMENT: dumbbells, box for box jumps, ball to slam,
sled (or plate)
‣
‣
‣
‣
BALL SLAMS
1. Walking lunges
2. Inch worm to plank kicks
3. Box jumps
4. DB squat to press
5. Ball slams
6. Mountain climbers
7. Sled push (or push a plate if gym does not have a sled)
WALKNG LUNGES
MOUNTAIN CLIMBERS
INCH WORM TO PLANK KICKS
SLED PUSH
BOX JUMPS
46
1
PHASE 1
1. GLUTES/HAMS/ABS
DATE
EXERCISE
1a. BB romanian deadlifts
2a. Cable pull through
2b. Cable sumo squats
3a. Smith machine curtsey lunge
3b. Smith machine pulse lunge
4a. Fitfix leg press - 1 leg
4b. Fitfix leg press - 2 legs
5a. Seated leg curl
6a. Flutter kicks
6b. Hip dip dolphin
6c. Jackknife sit ups
CARDIO - LISS
SETS/REPS
5x10
4x8
4x10-12
3x15
3xAMRAP
4x10
4x15-20
20,15,10,8
3x40
3x10
3x10
10 mins
WEEK 1
WEEK 2
WEEK 3
WEEK 4
TEMPO
WEIGHT
3021
4022
3022
3020
2040
-
WEIGHT
WEIGHT
WEIGHT
WEEK 3
WEEK 4
WEIGHT
WEIGHT
2. BACK/ARMS
WEEK 1
WEEK 2
DATE
EXERCISE
SETS/REPS
TEMPO
WEIGHT
WEIGHT
1a. Assisted pullups
3x10
2a. Smith machine row
15,12,10,10
4010
3a. Lat pulldown (wide)
5x10-12
4020
4a. Seated close grip cable row
4x10
5a. Barbell bicep curl
3x8
4020
5b. Barbell skullcrushers
3x10
3020
6a. Cable 1 arm high bicep curls
3x15
6b. Cable 1 arm push down
3x15
CARDIO - LISS
20 mins
Tempo:
1st number: eccentric/down ex. (squatting down for 4 counts)
2nd number: a pause midway (ex. 0 pause at the bottom)
3rd number: concentric/up, the lifting portion (ex. take 2 seconds to stand up/push the weight)
4th number: pause at the top (ex. 1 second squeeze at the top of a squat)
2
PHASE 1
3. GLUTES/QUADS/CALVES/ABS
DATE
EXERCISE
1a. Leg extension - 1 leg
1b. Leg extension - 2 legs
2a. Barbell back squats
3a. Bulgarian split squats
3b. Bulgarian split squat pulses
4a. Barbell clock lunges
5a. Abductor
5b. Abductor pulses
6a. Standing calf raises
6b. Cable crunches
7a. Bench reverse crunches
7b. Side plank
CARDIO - LISS
4. SHOULDERS/CHEST
DATE
EXERCISE
1a. Incline DB bench press
2a. Cable chest fly
2b. Cable rear delt fly
3a. Lateral raise machine-heavy
3b. Lateral raise machine-lighter
4a. Barbell upright row
4b. L raises
5a. DB lateral raise drop set
6a. Pike push ups
CARDIO - LISS
SETS/REPS
3x10/leg
3x10
5x10-12
3x12/leg
3xAMRAP
3x8/leg
5x10
5x20
3x15
3x20
3x10
30-60 sec
10 mins
SETS/REPS
15 12,10,8
3x12-15
3x10-12
4x10
4x10+
4x10
4x15
4x10/DB
3x10+
20 mins
WEEK 1
WEEK 2
WEEK 3
WEEK 4
TEMPO
WEIGHT
4020
3021
3112
-
WEIGHT
WEIGHT
WEIGHT
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEIGHT
WEIGHT
WEIGHT
WEIGHT
TEMPO
3030
3030
4022
3031
-
1
PHASE 2
1. GLUTES/HAMS/ABS
DATE
EXERCISE
1a. Hip thrust
2a. Leg press - heavy (FitFix)
2b. Leg press - lighter (FitFix)
3a. Good mornings
3b. 1 leg barbell SLDL
4a. Push downs
5a. Lying leg curl
6a. Ball rollouts
6b. Pike to superman on ball
6c. Hands to feet pass
CARDIO - LISS
2. SHOULDERS/ARMS
DATE
EXERCISE
1a. Cable lateral raise
2a. Reverse machine fly
3a. DB bicep curl to press
3b. Front side down raise
4a. Face pulls
4b. Tricep push down
5a. Raise and drive combo
5b. Overhead DB tricep ext.
6a. DB lateral raise
6b. DB front raise
6c. DB bicep curls
CARDIO - LISS
WEEK 5
WEEK 6
WEEK 7
WEEK 8
TEMPO
WEIGHT
3022
2022
4032
4020
-
WEIGHT
WEIGHT
WEIGHT
WEEK 5
WEEK 6
WEEK 7
WEEK 8
SETS/REPS
TEMPO
WEIGHT
4x12-15/arm
3020
3x10-12
3020
4x10
4x10
3x15
3022
3x10-12
3x10
3x12-15
4021
3x10
3x10
3x10
30 mins
-
WEIGHT
WEIGHT
WEIGHT
SETS/REPS
4x10
3x10+2drop
3x15+2drop
3x15
3x10/leg
4x12/leg
20,15,10,8,8
4x15
4x10
4x8-10
10 mins
2
PHASE 2
3. GLUTES/QUADS/CALVES/ABS
DATE
EXERCISE
1a. Leg lifts
1b. Bosu ball crunches
2a. Abductor
2b. Abductor pulses
3a. Goblet squats
3b. Assisted pistol squats
4a. Bulgarian split squats
4b. DB step ups
5a. Leg press
5b. Walking lunges
6a. Seated calf raise
6b. Plank hold
CARDIO - LISS
4. BACK/CHEST
DATE
EXERCISE
1a. Push ups
2a. Barbell bench press
3a. Close grip lat pulldown
3b. Stretchers
4a. Cable straight arm pulldown
4b. Cable underhand high row
5a. DB pullover
6a. 500M row
CARDIO - LISS
SETS/REPS
3x10
3x15
4x10
4x30
3x12
3x8-10/leg
3x12/leg
3x10/leg
4x10-12
4x15/leg
3x15
60+seconds
10 mins
SETS/REPS
3x10
15,12,10,8
4x10
4x10-12
4x12
4x10
4x12-15
1x500M
30 mins
TEMPO
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEIGHT
WEIGHT
WEIGHT
WEIGHT
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEIGHT
WEIGHT
WEIGHT
WEIGHT
5030
4020
3032
4021
4020
-
TEMPO
4020
4030
-