WEEK 5
LOWER BODY
DAY ONE
WARM UP: Walk or Run | Duration: 10-15 minutes
REST: 60 seconds rest after each round or stand alone exercise
CIRCUIT 1
1.
2.
3.
While holding a dumbbell in each hand, lunge forwards on one leg, stopping just
before your back knee touches the ground
Add an extra half rep by coming back up halfway, then lowering back to the bottom
of the lunge before stepping forwards
Lunge forwards with your opposite foot this time, alternating legs, adding an extra
half rep each time and ensuring your hips stay level
DOUBLE PUMP WALKING LUNGES (DUMBBELLS)
SETS: 4 | REPS: 10 each leg
1.
2.
3.
Begin exercise with your feet slightly wider than shoulder-width
Holding a dumbbell like a goblet, with both hands directly beneath the chin,
perform a squat ensuring your chest stays up throughout the movement
Push through the whole foot to return to the starting position
GOBLET SQUAT
SETS: 4 | REPS: 20
CIRCUIT 2
1.
2.
3.
Loop the band around your legs, just above the knees.
Firmly place your back on a wall, knees hip-width apart at 90-degrees with your
arms held out straight
Actively push your glutes into the wall whilst keeping your knees in line with the
middle toe
WALL SIT (BOOTY BAND)
SETS: 4 | TIME: 30 seconds
1.
2.
3.
Begin standing tall with feet slightly narrower than hip-width, with your hands
together
With your left leg, step back and behind the right leg and sink down until your
back leg is just above the floor
Push back to the starting position and repeat for the right leg - this is 1 rep
CURTSY SQUATS
SETS: 4 | REPS: 15 each leg
HOME: THICC IS BACK
2
WEEK 5
LOWER BODY
DAY ONE
CIRCUIT: Complete each exercise once
REST: 60 seconds rest after each round or stand alone exercise
CIRCUIT 3
1.
2.
3.
Stand tall in front of a bench with one leg held in front of you, torso slightly
forward and hands together
Push your hips back and bend your knee, slowly lowering your leg until you
are sitting on the bench - keep ankle, knee and hip in a line
Push back up to the top by only using the leg on the ground, ensuring your
hips stay level and driving through the heel
SINGLE LEG SQUATS
SETS: 4 | REPS: 10 each leg
1.
2.
3.
Stand with your feet and knees together, with the ball against your lower back
and up against a wall
Pushing your hips down and back, and bending at the knees, sink to 90-degrees.
Make sure you keep your back tall and strong
Pause at the bottom, before driving through your feet and returning to the starting
position. Keeping the core engaged throughout
SKIER SQUATS (EXERCISE BALL)
SETS: 4 | REPS: 12
COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes
HOME: THICC IS BACK
3
WEEK 5
UPPER & CORE
DAY TWO
WARM UP: Walk or Run | Duration: 10-15 minutes
REST: 60 seconds rest after each round or stand alone exercise
CIRCUIT 1
1.
2.
3.
Hold a dummbell in each hand to your shoulders, palms facing you
Externally rotate the hands as you shoulder press, so the palms end up facing
forward when the arms are straight above your head
Reverse this movement
ARNOLD PRESS
SETS: 4 | REPS: 10
1.
2.
3.
4.
Begin lying flat on your stomach with arms and legs stretched out straight
Squeeze your glutes, then while keeping your arms and legs straight, lift them
as high as possible - hold this position throughout
Lift your right arm and left leg higher, while keeping your other arm and leg off
the ground - hold for 2 seconds
Slowly lower and switch arms and legs, ensuring you keep your glutes squeezed
and core engaged
SWIMS
SETS: 4 | REPS: 6 each side
CIRCUIT 2
1.
2.
3.
Begin with a dumbbell in each hand, resting them against your hips
With your arms straight (but with a soft elbow) slowly raise your arms sideways
until they are in line with your shoulders
Pause at the top for 1 second before slowly lowering back down
LATERAL RAISES
SETS: 4 | REPS: 10
1.
2.
3.
4.
Perform a bicep curl until you reach shoulder height
Rotate your hands so they are facing forwards and push the dumbbells towards
the roof until your arms are straight
Pause at the top for one second before slowly lowering back to shoulder height,
and rotating your hands back
Slowly lower to the starting position of your bicep curl before repeating
CURL & PRESS
SETS: 4 | REPS: 10
HOME: THICC IS BACK
4
WEEK 5
UPPER & CORE
DAY TWO
CIRCUIT: Complete each exercise once
REST: 60 seconds rest after each round or stand alone exercise
CIRCUIT 3
1.
2.
Begin exercise with your forearms on the ball, ensuring that you are pushing
through your shoulders with your core activated and your glutes squeezed
Hold this position for the suggested amount of time
PLANK EXERCISE BALL
SETS: 4 | TIME: 30 seconds
1.
2.
3.
Begin in the pushup position with your shins on the exercise ball
Lift your hips as high as possible while keeping your arms straight and core engaged
Slowly lower your hips back out to the starting position, making sure your core
stays strong
1.
2.
Lay over an exercise ball on your side with both feet against the wall
Crunch up to the side and pause for 1 second, before slowly lowering back
down to the ball
Repeat the same number of reps on the other side
PIKE UPS
SETS: 3 | REPS: 6
3.
SIDE CRUNCHES EXERCISE BALL
SETS: 3 | REPS: 8 each side
COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes
HOME: THICC IS BACK
5
WEEK 5
LOWER BODY WITH BOOTY FINISHER
DAY THREE
WARM UP: Walk or Run | Duration: 10-15 minutes
REST: 60 seconds rest after each round or stand alone exercise
CIRCUIT 1
1.
2.
3.
4.
Stand with your feet shoulder-width apart and the dumbbells resting against your
thighs. Keep your arms straight and upper back engaged
Push your hips back and slowly hinge forwards at the hips, lowering the dumbbells
while keeping them in contact with your legs
Only go as low as you can with a straight back! Come back up by pushing your hips
forwards and maintaining core and glute engagement
Ensure your core is braced and your glutes are engaged the whole time, stop if you
feel pain in your lower back
STRAIGHT LEG DEADLIFT (DUMBBELLS)
SETS: 4 | REPS: 15
1.
2.
3.
4.
Lie with your back on the floor and feet supported on the exercise ball
Lift your hips off the floor, using your arms for support, until there is a straight line
between your shoulders and feet
While keeping your hips up, draw your feet towards your glutes as much as possible
Slowly straighten your legs while keeping your hips up and repeat
HAMSTRING CURLS (EXERCISE BALL)
SETS: 4 | REPS: 12
CIRCUIT 2
1.
2.
3.
4.
Place the resistance band under both feet, and over your shoulders so you are
wearing it like a backpack
Slowly hinge forward from your hips as far as you can while keeping a straight
back - pause here for 1 second
Slowly come back up while controlling with your glutes
If you don’t have a resistance band, simply do it bodyweight with your hands
crossed behind your head
GOOD MORNINGS WITH RESISTANCE BAND
SETS: 4 | REPS: 15
1.
2.
3.
Stand with your feet shoulder-width apart, knees soft, core and glutes engaged
holding a kettlebell
Drive your hips forwards causing your upper body to lift along with the kettlebell stop the kettlebell just above shoulder height
Maintain momentum of the kettlebell on the way down, while you push your hips
back and repeat for another rep
SINGLE LEG DEADLIFT (KETTLEBELL)
SETS: 4 | REPS: 15 each leg
HOME: THICC IS BACK
6
WEEK 5
LOWER BODY WITH BOOTY FINISHER
DAY THREE
CIRCUIT: Complete each exercise once
REST: 60 seconds rest after each round or stand alone exercise
CIRCUIT 3
1.
2.
3.
4.
Take a large step to one side and sink down into a squat until your thighs are
parallel with the ground
Push through your whole foot to stand back up, but keep your feet where they are
Ensure your chest stays up, hips are level and knees stay in line with your feet
Once you have completed all reps, step back to the start and repeat for the
opposite side
SIDE SQUATS
SETS: 4 | REPS: 12 each leg
1.
2.
3.
4.
Using a bench (or the floor), place 1 leg straight out to the side
Lift your leg up as high as possible, then twist it in an arc behind you as far as you
can without twisting your hips
Slowly return to the starting position before the next rep, controlling with your glute
Repeat for the other leg when you have completed all your reps
RAINBOWS
SETS: 4 | REPS: 12 each leg
1.
2.
3.
4.
5.
Stand on the resistance band with one foot and place it over your shoulders like a
backpack.
Lift your leg straight behind you as you lower your upper body towards the floor there should be a straight line from your shoulders to your foot
Pause at the bottom for a second before hinging from your hips to come back up to
the top
Repeat for the other leg once you have completed all your reps
If you don’t have a resistance band, use a dumbbell in each hand instead
PENDULUM DEADLIFT
(RESISTANCE BAND OVER SHOULDERS)
SETS: 4 | REPS: 12 each leg
COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes
HOME: THICC IS BACK
7
WEEK 5
OPTIONAL CHALLENGE DAY
DAY FOUR
WARM UP: Walk or Run | Duration: 10-15 minutes
REST: 60 seconds rest after each round or stand alone exercise
CIRCUIT 1
1.
2.
3.
Begin exercise with your feet slightly wider than shoulder-width
Holding a dumbbell like a goblet, with both hands directly beneath the chin,
perform a squat ensuring your chest stays up throughout the movement
Push through the whole foot to return to the starting position
GOBLET SQUAT
SETS: 4 | REPS: 15
1.
2.
3.
Bring hands shoulder-width apart on the bench and step feet out in front of you
Keeping the back close to the bench, slowly lower body towards the ground
Keep elbows pointing behind you, pause just before you hit the ground and then
push back to starting position without resting on bench
BENCH TRICEP DIPS
SETS: 4 | REPS: 10
1.
2.
3.
BENT OVER ROW (DUMBBELLS)
CURTSY LUNGE TO SQUAT
MOUNTAIN CLIMBERS
SETS: 4 | REPS: 10
SETS: 4 | REPS: 10
SETS: 4 | REPS: 15 each side
Hold your dumbbells with a neutral
grip, with your knees slightly bent,
glutes squeezed and your upper
body hinged forward to about
45-degrees
Pull the dumbbells towards you
while keeping your elbows close
to your sides and squeezing your
shoulder blades together (T-Rex
arms)
Slowly lower the dumbbells, until
your arms are straight
1.
2.
3.
4.
5.
Stand with feet hip-width apart,
chest upright, shoulders down and
back
Lower down into a squat position,
making sure flat back and core
engaged
From the squat position, step left
foot around hip-width apart on an
angle behind the body
Lower down into a curtsy
lunge position
From lunging position, step left
foot back to the squat position
and repeat on other side
1.
2.
3.
4.
Begin mountain climbers in the
pushup position
While maintaining torso and hip
stability, bring your left knee to the
left elbow
Quickly return to original starting
position, before repeating with the
right leg
Alternate as fast as possible for the
required amount of time
COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes
HOME: THICC IS BACK
8
WEEK 5
UPPER & CORE
DAY FIVE
WARM UP: Walk or Run | Duration: 10-15 minutes
REST: 60 seconds rest after each round or stand alone exercise
CIRCUIT 1
1.
3.
Hold your dumbbells with a neutral grip, with your knees slightly bent,
glutes squeezed and your upper body hinged forward to about 45-degrees
Pull the dumbbells towards you while keeping your elbows close to your
sides and squeezing your shoulder blades together (T-Rex arms)
Slowly lower the dumbbells, until your arms are straight
1.
2.
3.
Stand with a dumbbell in each hand, held to your shoulders
Press the arms straight above your head towards the ceiling
Slowly lower the dumbbells back to your shoulders
2.
BENT OVER ROW (DUMBBELLS)
SETS: 4 | REPS: 20
DUMBBELL STANDING SHOULDER PRESS
SETS: 4 | REPS: 20
CIRCUIT 2
1.
2.
3.
Wrap the resistance band around a pole or bar so that it’s inline with your eyes
Pull the band back until your hands are either side of your face - make sure you
keep your elbows high
Slowly straighten your arms to return to the start - try to relax your neck as much
as possible
FACE PULLS
SETS: 4 | REPS: 20
1.
2.
3.
4.
Lie on a flat bench or on the floor with your knees bent and feet flat on the floor
With a dumbbell in each hand, hold your arms straight up above your shoulders
Hinge at the elbows and lower the dumbbells down towards your head, keeping the
elbows still
Press the arms straight back up, squeezing the triceps
DUMBBELL SKULL CRUSHER
SETS: 4 | REPS: 20
HOME: THICC IS BACK
9
WEEK 5
UPPER & CORE
DAY FIVE
CIRCUIT: Complete each exercise once
REST: 60 seconds rest after each round or stand alone exercise
CIRCUIT 3
1.
2.
3.
Lie flat on your back and squeeze the ball between your ankles with straight legs
Slowly lower the ball to one side, stopping just before it touches the floor
Using your core muscles, slowly bring the ball back to the start then repeat for
the other side - this is 1 rep
1.
2.
Lay flat on your back with your arms up straight, knees bent and hips at 90-degrees
Slowly lower your right leg and left arm towards the ground while keeping your
other arm and leg as still as possible. Maintain abdominal engagement the whole
time, and avoid arching your lower back
Pause at the end for 1 second before slowly returning and repeating for the other
side - this is 1 rep
WINDSHIELD WIPERS (EXERCISE BALL)
SETS: 4 | REPS: 5 each side
3.
DEAD BUG
SETS: 4 | REPS: 10 each side
1.
2.
3.
4.
Lay on your back holding the exercise ball in your arms
Engage your core and while keeping your legs straight, lift your legs towards
the ball, momentarily pausing at the top
Place the ball between your feet, and slowly lower your arms and legs stopping
them just before the ground
Lift the ball back up and this time take it with your hands - this is 1 rep
AB PASS (EXERCISE BALL)
SETS: 4 | REPS: 10
COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes
HOME: THICC IS BACK
10
WEEK 5
LOWER BODY & OPTIONAL CARDIO
DAY SIX
WARM UP: Walk or Run | Duration: 10-15 minutes
REST: 60 seconds rest after each round or stand alone exercise
CIRCUIT 1
1.
2.
3.
4.
5.
Rest your shoulder blades on bench
Place weight on hips, and step feet out in front of body with slight bend in the knees
Lower glutes towards the ground and hover off the ground
From base, keep your chin tucked in towards body and drive hips up to roof,
focusing on pulling in the glutes and engaging the core
Pause at top of motion and slowly lower back down to hover. Repeat motion
without resting on ground between reps
WEIGHTED HIP THRUSTS FOR HOME
SETS: 4 | REPS: 20
1.
2.
3.
4.
Stand on the band and loop it over your shoulders, resting behind your head.
Hold it in place with your hands by your sides
Step your feet slightly wider than hip width and squat until your thighs are
parallel to the ground
Press through the feet and extend the legs to return to start position
Ensure the chest and spine are tall throughout
SQUATS WITH RESISTANCE BAND
SETS: 4 | REPS: 15
1.
2.
3.
4.
With a dumbbell in each hand, place 1 foot on a bench behind you, so the ball
of your foot is supported. Ensure your feet are parallel and slightly narrower than
hip-width
Bend your front knee to 90-degrees as you lower your back knee towards the floor
Push through your front foot to return to the starting position, ensuring your chest
stays tall
Repeat the same number of reps on the other leg
ELEVATED SPLIT SQUATS (DUMBBELLS)
SETS: 4 | REPS: 15 each leg
HOME: THICC IS BACK
11
WEEK 5
LOWER BODY & OPTIONAL CARDIO
DAY SIX
CIRCUIT: Complete each exercise once
REST: 60 seconds rest after each round or stand alone exercise
CIRCUIT 2
1.
2.
3.
Begin with your feet secure against a wall, hands placed on the back of your head
and the ball resting slightly below hip height
Squeeze your glutes and lift your torso as high as possible - maintain a neutral
neck position
Pause at the top before slowly returning to the starting position, keeping a straight
back throughout
HYPEREXTENSIONS (EXERCISE BALL)
SETS: 4 | REPS: 15
1.
2.
3.
4.
Take a large step to one side and sink down into a squat until your thighs are
parallel with the ground
Push through your whole foot to stand back up, but keep your feet where they are
Ensure your chest stays up, hips are level and knees stay in line with your feet
Once you have completed all reps, step back to the start and repeat for the
opposite side
SIDE SQUATS
SETS: 4 | REPS: 15 each leg
OPTIONAL FINISHER
1.
2.
3.
Either run or walk at a brisk pace so that you would find it difficult to have a
conversation
Continue at this pace for the required amount of time
If this pace becomes too difficult, slow down and walk until you feel comfortable
to pick up the pace again
RUN OR BRISK WALK
SETS: 1 | TIME: 30 minutes
COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes
HOME: THICC IS BACK
12
WEEK 5
REST DAY OR YOGA
DAY SEVEN
THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next
REPEAT SEQUENCE: 2 – 3 times
COMPLETE EACH EXERCISE IN TURN
1.
2.
3.
4.
5.
6.
Inhale and come up and release your arms. Turn both feet to the front
Exhale and place both the palms on the floor, stretching out the fingers, and pressing
the palms firmly into the floor
Walk your left foot and align it parallel to the right. Separate your feet as wide as
your hips
Push your heels close to the floor while the tailbone moves close to the ceiling.
Lengthen your spine as much as possible without rounding the upper back
Adjust the alignment to stack your shoulders over your wrists, and while pressing
the palms firmly into the floor, allow your chest to come close to the thighs
Hold this posture
DOWNWARD FACING DOG
SETS: 4 | HOLD FOR: 10 seconds
1.
2.
3.
4.
5.
6.
Move onto all fours, your knees stacked under your hips and wrists under
your shoulders
Keeping the legs where they are, walk forward with your hands
Gently rest the forearms on the floor with your palms flat on the floor
Lift your pelvis up while chest moves closer to the floor
Gazing at a point in front of you and breathing deeply, hold the posture
for 60 seconds
Inhale and come back to the starting position
EXTENDED PUPPY POSE
SETS: 4 | HOLD FOR: 10 seconds
1.
2.
3.
4.
5.
From Downward Facing Dog, walk forward in between your palms. Sit down on
the floor and stretch your legs out
Rock slightly forwards on your glutes to balance yourself on the sitting bones
Breathe in and swing your arms over your head, aligned with your ears
Exhale and fold forward from the hips and wrap your arms around your feet
Allow your abdomen to rest on your thighs while chest rests on the shin, and hold
SEATED FORWARD FOLD
SETS: 4 | HOLD FOR: 10 seconds
HOME: THICC IS BACK
13
WEEK 5
REST DAY OR YOGA
DAY SEVEN
THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next
REPEAT SEQUENCE: 2 – 3 times
COMPLETE EACH EXERCISE IN TURN
1.
2.
3.
4.
5.
Rest your back knee on the floor and extend the toes backward
Bend the left knee and bring the left foot close to your left glute
Hold your left toes with your left hand, flexing the toes towards the torso
Rest your right forearm on the right elbow, engage the core, front thigh, and gently
arch back, pushing your chest forward
Gaze forward and hold the pose
MODIFIED ONE LEGGED KING PIGEON
SETS: 4 | HOLD FOR: 10 seconds each leg
1.
2.
3.
4.
5.
From the Bridge Pose, exhale and lower your hips gently to the floor.
Stretch your legs out. Bend your knees and hug them to your chest
Stretch your arms out at shoulder level, palms facing the floor
Inhale, and as you exhale, squeezing the knees and inner thighs, rest your
knees to the right and twist your torso to the left while looking to your left
Take a short inhalation and exhale completely
Hold the pose, then exhale and repeat on your other side
REVOLVED ABDOMINAL TWIST
SETS: 4 | HOLD FOR: 10 seconds
HOME: THICC IS BACK
14