6 WEEK
Bikini Body
CHALLENGE
WT B
GYM 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 gym
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-accountable 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 AND A BOOTY
BAND. THE REST OF THE EQUIPMENT, YOU WILL FIND
IN YOUR GYM. You can purchase our BBR booty band
set from here: bit.ly/BBRBOOTYBANDS
2.
I RECOMMEND THAT YOU DOWNLOAD 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 DOWNLOAD A PHOTO COLLAGE APP
to compare your start images with your final and
or half way images.
4.
5.
PLEASE JOIN 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/JOINBBRSQUAD
PLEASE FOLLOW THE “BODIES BY RACHEL” VIMEO
ACCOUNT, 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
downloading 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 SUPPORT AND GUIDE YOU through
this challenge so if you have any questions you can email
us at bikinibody@bodiesbyrachel.com.au
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, joints, 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 joints.
Stretching regularly will strengthen your muscles and increase
your flexibility. The more flexible you are, the better it is for your
joints. Keeping muscles and joints 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.
Remember to stretch evenly on both sides. Lastly, remember 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!
Remember…...
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
4
20
BB SQUATS
2020
#bbrsquats
A2
4
12 E/L
DB LUNGES
2020
#bbrlunges
B1
4
20
BB HIP THRUSTS
2120
#bbrhipthrusts
B2
4
12 E/L
DB SIDE SQUATS
2010
#bbrsidesquats
C1
4
20
BB ROMANIAN DEADLIFTS
2120
#bbrrdls
C2
4
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: Deadmills #bbrdeadmills
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
20 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
LAT PULL DOWNS
2120
#bbrlatpulldowns
B2
4
20
DB LATERAL RAISES
1110
#bbrlateralraises
B3
4
20
DB FRONT RAISES
1010
#bbrfrontraises
C1
4
20
BB BENT OVER ROWS
2120
#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. 4 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
BB THRUSTERS
1010
#bbrthrusters
A2
4
12 E/A
DB RENEGADE ROWS
1010
#bbrrenegaderows
B1
4
20
BB JUMP SQUATS
1010
#bbrjumpsquats
B2
4
12 E/A
DB T RAISES
1110
#bbrtraises
C1
4
20
BB 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
BB WALKING LUNGES
1010
#bbrwalkinglunges
B1
4
20
DB SQUAT PULSES
1110
#bbrsquatpulses
B2
4
12 E/L
BB 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: Deadmills #bbrdeadmills
Time: 20 minutes
Intervals: 30 seconds on/30 seconds off x 20
SCULPTING (BAND WORK)
Place your booty band above your knees!
3 rounds each leg.
SET
REPS/TIME
EXERCISE
H A S H TAG
A1
30 SECONDS
BANDED DEEP SQUATS
#bbrbanddeepsquats
A2
30 SECONDS
BANDED ALTERNATING
CURTSY LUNGES
#bbrbandalternatingcurtsylunges
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
WIDE GRIP PULL UPS
(assisted)
1110
#bbrwidepullups
A2
4
12 E/A
CABLE SINGLE ARM
REVERSE FLYES
1110
#bbrcablesinglearmreverseflyes
B1
4
15 E/A
CABLE SINGLE ARM PULL
DOWNS
1110
#bbrsinglearmpd
C1
4
20
DB CURL TO PRESS
1010
#bbrcurltopress
4
10 REPS
30 SECOND
HOLDS
DB STATIC LATERAL HOLD
1110
#bbrstatichold
4
10 REPS
30 SECOND
HOLDS
DB STATIC FRONT HOLD
1110
#bbrstatichold
C2
C3
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!
30 seconds 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
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
EB LEG RAISES
#bbreblegraises
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
BB 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
BB 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
BB SPLIT SQUATS
1010
#bbrsplitsquats
A3
4
20
DB SQUARE WALKS
1010
#bbrsquarewalks
B1
4
20
LAYING HAMSTRING
CURL MACHINES
1110
#bbrlayinghamstringcurls
B2
4
15 E/L
DB SINGLE ROMANIAN
DEADLIFTS
1110
#bbrsinglerdls
B3
4
20
REVERSE HYPER
EXTENSIONS
1110
#bbrreversehyperextensions
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
20 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
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
LAT PULL DOWNS
2120
#bbrlatpulldowns
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
#bbrsinglearmrows
C2
4
15
1010
#bbrtraises
DB T RAISES
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!
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
BB SUMO SQUATS
2120
#bbrsumosquats
A2
4
15 E/A
DB HAMMER CURLS
1010
#bbrhammercurls
A3
4
20
1010
#bbrtriceppushups
B1
4
20
DB 3 WAYS
1010
#bbr3ways
B2
4
15 E/A
DB ROWS TO KICKBACKS
1110
#bbrrowtokickback
B3
4
20
BB BOX SQUATS
1110
#bbrboxsquats
TRICEP PUSH UPS
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
SMITH MACHINE
POP SQUATS
-
#bbrsmithmachinepopsquats
A2
5
15 E/L
SMITH MACHINE SIDE
STEP UPS
1010
#bbrsmithmachinesidestepups
A3
5
20
SMITH MACHINE HIP
THRUSTS
2120
#bbrsmithmachinehipthrusts
B1
5
20
SMITH MACHINE
ROMANIAN DEADLIFTS
1010
#bbrsmithmachinerdls
B2
5
15 E/L
SMITH MACHINE KICK UPS
1010
#bbrsmithmachinekickups
B3
5
20
SMITH MACHINE HIP
THRUST PULSES
1210
#bbrsmithmachinehipthrustpul
ses
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!
4 rounds.
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
ALTERNATING LAT PULL
DOWNS
2120
#bbralternatinglatpullowns
A3
5
20
DB LAT PULL DOWNS
1010
#bbrlatpulldowns
B1
5
20
CABLE UPRIGHT ROW
2120
#bbruprightrows
B2
5
15 E/A
REAR DELT CABLE FLYES
1110
#bbrreardeltflyes
5
20
DB RENEGADE ROWS
1010
#bbrrenegaderows
5
20
PULL UPS (assisted)
1110
#bbrpullups
B3
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
60 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: 40 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
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
BB STEP UPS
1010
#bbrstepups
A3
5
20
BB HIP THRUSTS
2120
#bbrthrusters
B1
5
20
DB TRICEP DIPS
1010
#bbrtricepdips
B2
5
15 E/L
BB WALKING LUNGES
1010
#bbrwalkinglunges
B3
5
20
CABLE BICEP CURLS
1110
#bbrcablebicepcurls
FINISHER
REPS/
TIME
EXERCISE
ROUNDS
H A S H TAG
90 SECONDS
BURPEES
5
#bbrburpees
90 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
SEATED GLUTE ABDUCTION
2110
#bbrgluteabduction
A2
5
15 E/L
DB SINGLE LEG ROMANIAN
DEADLIFTS
1110
#bbrsinglerdls
A3
5
20
BB GLUTE BRIDGES
1210
#bbrglutebridges
A4
5
20
DB FROG PUMPS
1110
#bbrfrogpumps
A5
5
15 E/L
DB CRAB WALKS
1010
#bbrcrabwalks
A6
5
20
CABLE PULL THROUGHS
2220
#bbrcablepullthroughs
A7
5
15 E/L
CABLE KICK BACKS
1010
#bbrcablekickbacks
A8
5
20
BB GOOD MORNINGS
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: Deadmills #bbrdeadmills
Time: 15 Minutes.
Intervals: 30 seconds on 30 seconds off x15
Type: Sprint
Time: 15 Minutes.
Intervals: 30 seconds on 30 seconds 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 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.
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 ROWS
1110
#bbrbentoverrows
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 ROWS
1110
#bbrsinglearmrows
FINISHER
REPS/
TIME
EXERCISE
ROUNDS
H A S H TAG
60 SECONDS
PUSH UPS
5
#bbrpushups
60 SECONDS
DB STATIC SHOULDER PRESS HOLD
5
#bbrshoulderhold
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: 30 seconds on 30 seconds off x15
Type: Sprint
Time: 15 Minutes.
Intervals: 30 seconds on 30 seconds 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 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: 50 seconds 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
50 seconds 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.
SET
SETS
REPS/TIME
EXERCISE
TEMPO
H A S H TAG
A1
5
20
SMITH MACHINE HIP
THRUSTS
2120
#bbrsmithmachinehipthrusts
A2
5
15 E/L
DB WALKING LUNGES
1010
#bbrwalkinglunges
A3
5
20
BB SQUATS
1110
#bbrsquats
A4
5
20
DB GLUTE BRIDGES
2110
#bbrglutebridges
A5
5
15 E/L
DB STEP UPS
2110
#bbrstepups
A6
5
20
BB SWAY SQUATS
1010
#bbrswaysquats
A7
5
15 E/L
DB LUNGE KNEE UPS
1010
#bbrlungekneeups
A8
5
20
SEATED GLUTE ABDUCTION
1110
#bbrgluteabduction
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: Deadmills #bbrdeadmills
Time: 15 Minutes
Intervals: 40 seconds on 20 seconds off x15
Type: Sprint
Time: 15 Minutes.
Intervals: 40 seconds on 20 seconds 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.
SET
SETS
REPS/TIME
EXERCISE
TEMPO
H A S H TAG
A1
5
20
DB LAT PULL DOWNS
1110
#bbrlatpulldowns
A2
5
15 E/A
1010
#bbrsnatch
A3
5
20
BB SHOULDER PRESS
1010
#bbrshoulderpress
A4
5
20
DB PUNCHES
-
#bbrpunches
A5
5
15
WIDE GRIP PULL UPS
(assisted)
1010
#bbrwidepullups
A6
5
20
DB CURL TO PRESS
1010
#bbrcurltopress
A7
5
15 E/A
DB SINGLE ARM ROWS
1010
#bbrsinglearmrows
A8
5
20
BB BENT OVER ROWS
1110
#bbrbentoverrows
DB SNATCH
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: 40 seconds on 20 seconds off x15
Type: Sprint
Time: 15 Minutes.
Intervals: 40 seconds on 20 seconds 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.
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!
Repeat Circuit through twice (complete your right side in
Round 1 for the unilateral work, and then switch to left in round 2). 3 rounds each leg.
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 N G T H W O R K
HIIT CARDIO (FASTED OPTIONAL)
Type: Circuit
Intervals: 60 seconds 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
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 LEG RAISES
EB PLANK HOLD
EB WINDSHIELD WIPERS
#bbrlegraises
#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
SINGLE LEG GLUTE BRIDGES
1110
#bbrsinglelegglutebridges
A6
5
20
DB CHEST PRESS
1010
#bbrchestpress
A7
5
15 E/A
CABLE CURLS
1010
#bbrcablecurls
A8
5
20
PUSH UPS
1010
#bbrpushups
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