6 WEEK Bikini Body CHALLENGE WT B HOME OPTION Welcome BIKINI BODY BABE I AM SO EXCITED ABOUT MY NEWEST BBR CHALLENGE. I HAVE DESIGNED THIS PROGRAM TO HELP YOU SCULPT THE ULTIMATE BIKINI BODY! Your sessions for the next 6 weeks will be intense and effective, using minimal equipment, yet allowing you to achieve maximum results. Bodies by Rachel prides itself on creating and delivering the very best programs when it comes to helping women all over the world achieve their ultimate bikini bodies. This program specifically focuses on enhancing or creating the attributes that makes a woman look feminine; we aim to tighten up your waist and focus on building the booty. We focus the training throughout this program on these two things specifically, and coupled with perfect nutrition, we can help you sculpt an hourglass shape and give you curves in all the right places. This program is designed to help you obtain a gorgeous waist to booty ratio #WTB. I want you to have your dream figure and be the best version of you. To achieve the best possible results in this 6-week challenge, you need to be pushing yourself 100% in every session and be adhering to your meal plan as it has been prescribed for you. Consistency is key; if you can conquer your mind and hold your self-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, A BOOTY BAND, A SKIPPING ROPE, AN EXERCISE BALL, AND A SET OF DUMBBELLS. You can purchase our BBR booty band set from here: bit.ly/BBRBOOTYBANDS 2. I RECOMMEND THAT YOU 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 3 20 DB SQUATS 2020 #bbrsquats A2 3 12 E/L DB LUNGES 2020 #bbrlunges B1 3 20 DB GLUTE BRIDGES 2120 #bbrglutebridges B2 3 12 E/L DB GOBLET SQUATS 2010 #bbrgobletsquats C1 3 20 DB ROMANIAN DEADLIFTS 2120 #bbrrdls C2 3 12 E/L DB CURTSY LUNGES 2020 #bbrcurtsylunges T U E S D AY : H I I T C A R D I O & S C U L P T I N G HIIT CARDIO (FASTED OPTIONAL) Type: Skipping/Jump Rope Time: 15 minutes Intervals: 30 seconds on/30 seconds off x15 SCULPTING (WEIGHTED WORK) Make sure you put your ankle weights on! You will complete your right leg, rest, and then complete your left. 30 seconds on, 10 seconds transition time to move between exercises 90 seconds rest after each round. 3 rounds each leg. SET REPS/TIME EXERCISE H A S H TAG A1 20 SECONDS ANKLE WEIGHT KICKBACKS #bbrkickbacks A2 20 SECONDS ANKLE WEIGHT KICKBACK PULSES #bbrkickbackpulses A3 20 SECONDS ANKLE WEIGHT DONKEY KICKS #bbrdonkeykicks A4 20 SECONDS ANKLE WEIGHT DONKEY KICK PULSES #bbrdonkeykickpulses A5 20 SECONDS ANKLE WEIGHT LATERAL KICKS #bbrlateralkicks A6 20 SECONDS ANKLE WEIGHT LATERAL KICK PULSES #bbrlateralkickpulses A7 20 SECONDS ANKLE WEIGHT UP AND OVERS #bbrupandovers A8 20 SECONDS ANKLE WEIGHT KICKBACK PULSES #bbrkickbackpulses W E D N E S D AY : U P P E R B O D Y W E I G H T E D Rest time between super-sets: 90 seconds SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG A1 4 20 15 10 DB ARNOLD PRESS 2010 #bbrarnoldpress B1 4 20 DB REVERSE FLYES 1110 #bbrreverseflyes B2 4 20 DB LATERAL RAISES 1110 #bbrlateralraises B3 4 20 DB FRONT RAISES 1010 #bbrfrontraises C1 4 20 DB BENT OVER ROWS 2020 #bbrbentoverrows C2 4 20 MOVING PUSH UPS - #bbrmovingpushups T H U R S D AY : L I S S C A R D I O & S C U L P T I N G LISS CARDIO (FASTED OPTIONAL) Type: Walk Time: 30 minutes SCULPTING (BAND WORK) Place your booty band above your knees! 20 seconds on, 10 seconds transition time to move between exercises 90 seconds rest after each round. 3 Rounds SET REPS/TIME EXERCISE H A S H TAG A1 20 SECONDS BANDED CIRCLE JUMP SQUATS #bbrbandcirclejumpsquats A2 20 SECONDS BANDED SUPERMANS #bbrbandsupermans A3 20 SECONDS BANDED WALKING LUNGES #bbrbandwalkinglunges A4 20 SECONDS BANDED SQUATS #bbrbandsquats A5 20 SECONDS BANDED SQUAT PULSES #bbrbandsquatpulses A6 20 SECONDS BANDED PUSH UPS #bbrbandpushups A7 20 SECONDS BANDED JUMPING LUNGES #bbrbandjumpinglunges A8 20 SECONDS BANDED SQUAT HOLD #bbrbandsquathold F R I D AY : S TA B I L I T Y & S T R E N G T H W O R K 20 seconds on, 10 seconds transition time to move between exercises 90 seconds rest after each round. 3 rounds. SET REPS/TIME EXERCISE H A S H TAG A1 20 SECONDS VACUUMS #bbrvacuums A2 20 SECONDS SHOULDER TAPS #bbrshouldertaps A3 20 SECONDS PLANK #bbrplank A4 20 SECONDS PUSH UP HOLDS #bbrpushupholds A5 20 SECONDS PLANK TAPS #bbrplanktaps A6 20 SECONDS SUPERMANS #bbrsupermans A7 20 SECONDS MOVING PUSH UPS #bbrmovingpushups A8 20 SECONDS PLANK ROCKS #bbrplankrocks A9 20 SECONDS SQUAT HOLD #bbrsquathold A10 20 SECONDS MOUNTAIN CLIMBERS #bbrmountainclimbers S AT U R D AY : F U L L B O D Y W E I G H T E D Rest time between super-sets: 90 seconds SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG A1 4 20 DB THRUSTERS 1010 #bbrthrusters A2 4 12 E/A DB RENEGADE ROWS 1010 #bbrrenegaderows B1 4 20 DB JUMP SQUATS 1010 #bbrjumpsquats B2 4 12 E/A DB T RAISIES 1110 #bbrtraises C1 4 20 DB ALTERNATING LUNGES 2020 #bbralternatinglunges C2 4 20 DB JUMPING JACKS 1010 #bbrjumpingjacks M O N D AY : L O W E R B O D Y W E I G H T E D Rest time between super-sets: 90 seconds SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG A1 4 20 DB FROG PUMPS 2110 #bbrfrogpumps A2 4 12 E/L DB SURRENDERS 1010 #bbrsurrenders B1 4 20 DB SQUAT PULSES 1110 #bbrsquatpulses B2 4 12 E/L DB STEP UPS 2010 #bbrstepups C1 4 20 DB CRAB WALKS 1010 #bbrcrabwalks C2 4 12 E/L DB LUNGE KNEE UPS 1010 #bbrlungekneeups T U E S D AY : H I I T C A R D I O & S C U L P T I N G HIIT CARDIO (FASTED OPTIONAL) Type: Skipping/Jump Rope Time: 20 minutes Intervals: 30 seconds on/30 seconds off x20 SCULPTING (BAND WORK) Place your booty band above your knees! 30 seconds on, 10 seconds transition time to move between exercises 90 seconds rest after each round. 3 rounds. SET REPS/TIME EXERCISE H A S H TAG A1 30 SECONDS BANDED DEEP SQUATS #bbrbanddeepsquats A2 30 SECONDS BANDED ALTERNATING CURTSY LUNGES #bbrbandalternating curtsylunges A3 30 SECONDS BANDED SIDE STEPS #bbrbandsidesteps A4 30 SECONDS BANDED PLANK STEP OUTS #bbrbandplankstepouts A5 30 SECONDS E/L BANDED LUNGE KICK BACKS #bbrbandlungekbs A6 30 SECONDS BANDED SQUARE WALKS #bbrbandsquarewalks A7 30 SECONDS BANDED ABDUCTORS #bbrbandabductors A8 30 SECONDS BANDED HEEL CLICKS #bbrbandheelclicks W E D N E S D AY : U P P E R B O D Y W E I G H T E D Rest time between super-sets: 90 seconds SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG A1 4 20 DB BENT OVER ROWS 1110 #bbrbentoverrows A2 4 15 E/A DB SINGLE ARM ROWS 1110 #bbrsinglearmrows B1 4 12 E/A DB SNATCH 1010 #bbrsnatch C1 4 20 DB CURL TO PRESS 1010 #bbrcurltopress C2 4 30 second holds DB STATIC LATERAL RAISE HOLD 1110 #bbrstaticlateralraisehold C3 4 30 second holds DB STATIC FRONT RAISE HOLD 1110 #bbrstaticfrontraisehold T H U R S D AY : L I S S C A R D I O & S C U L P T I N G LISS CARDIO (FASTED OPTIONAL) Type: Walk Time: 30 minutes SCULPTING (WEIGHTED WORK) Make sure you put your ankle weights on! You will complete your right leg, rest and then complete your left 30 seconds on, 10 seconds transition time to move between exercises 90 seconds rest after each round. 3 rounds each leg. SET REPS/TIME EXERCISE H A S H TAG A1 30 SECONDS ANKLE WEIGHT FORWARD DONKEY KICKS #bbrforwarddonkeykicks A2 30 SECONDS ANKLE WEIGHT EXTENDED TOE TAPS #bbrextendedtoetaps A3 30 SECONDS ANKLE WEIGHT LEG RAISES #bbrlegraises A4 30 SECONDS ANKLE WEIGHT CLAM SHELL LIFTS #bbrclamshelllifts A5 30 SECONDS ANKLE WEIGHT LEG EXTENSIONS #bbrlegextensions A6 30 SECONDS ANKLE WEIGHT SINGLE GLUTE LIFTS #bbrsingleglutelifts A7 30 SECONDS ANKLE WEIGHT DOUBLE GLUTE LIFTS #bbrgluteglifts A8 30 SECONDS ANKLE WEIGHT LAYING LATERAL RAISES #bbrlayinglateralraises F R I D AY : S TA B I L I T Y & S T R E N G T H W O R K You will need an Exercise Ball (EB) for today’s workout! 30sec on, 10 seconds transition time to move between exercises 90 seconds rest after each round. 4 rounds. SET REPS/TIME EXERCISE H A S H TAG A1 30 SECONDS EB WALL SQUATS #bbrebwallsquats A2 30 SECONDS EB PUSH UPS #bbrebpushups A3 30 SECONDS EB PIKE CRUNCHES #bbrebpikecrunches A4 30 SECONDS EB WINDSHIELD WIPERS #bbrebwindshieldwipers A5 30 SECONDS EB LEG RAISES #bbreblegraises A6 30 SECONDS EB HAMSTRING CURLS #bbrebhamstringcurls A7 30 SECONDS EB AB LIFT #bbrebablift A8 30 SECONDS EB CRUNCHES #bbrebcrunches A9 30 SECONDS EB HIP THRUSTS #bbrebhipthrusts A10 30 SECONDS EB PLANK HOLDS #bbrebplankholds S AT U R D AY : F U L L B O D Y W E I G H T E D Rest time between super-sets: 90 seconds SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG A1 4 20 DB SUMO SQUATS 2120 #bbrsumosquats A2 4 12 E/A ROTATED PLANK - #bbrrotatedplank B1 4 20 DB SQUAT HOPS 1010 #bbrsquathops B2 4 12 E/L DB REVERSE LUNGE TO PRESS 1010 #bbrreverselungepress C1 4 20 DB BURPEES - #bbrburpees C2 4 12 E/A DB TRICEP KICKBACKS 2010 #bbrtricepkickbacks WEEKS 3 – 4 Break down MONDAY LOWER BODY WEIGHTED TUESDAY HIIT CARDIO & SCULPTING WEDNESDAY UPPER BODY WEIGHTED THURSDAY LISS CARDIO & SCULPTING FRIDAY HIIT CARDIO STABILITY & STRENGTH WORK SATURDAY SUNDAY FULL BODY WEIGHTED REST M O N D AY : L O W E R B O D Y W E I G H T E D Rest time between super-sets: 90 seconds SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG A1 4 20 DB SQUAT HEEL/JUMP COMBO 1010 #bbrsquatheeljumpcombo A2 4 15 e/l DB SWAY SQUATS 1010 #bbrswaysquats A3 4 20 DB SQUARE WALKS 1010 #bbrsquarewalks B1 4 20 DB LAYING HAMSTRING CURLS 1110 #bbrlayinghamstringcurls B2 4 15 e/l DB SINGLE ROMANIAN DEADLIFTS 1110 #bbrsinglerdls B3 4 20 DB ROMANIAN DEADLIFT PULSES 1110 #bbrrdlpulses FINISHER REPS/ TIME EXERCISE ROUNDS H A S H TAG 60 SECONDS DB GLUTE BRIDGES 4 #bbrglutebridges 60 SECONDS DB WALL SIT 4 #bbrwallsits T U E S D AY : H I I T C A R D I O & S C U L P T I N G HIIT CARDIO (FASTED OPTIONAL) Type: Sprints Time: 20 minutes Intervals: 40 seconds on/20 seconds off x20 SCULPTING (WEIGHTED WORK) Make sure you put your ankle weights on! You will complete your right leg, rest and then complete your left 30 seconds on, 10 seconds transition time to move between exercises 90 seconds rest after each round. 3 rounds each leg. SET REPS/TIME EXERCISE H A S H TAG A1 20 SECONDS ANKLE WEIGHT SQUAT KICKS #bbrsquatkicks A2 20 SECONDS ANKLE WEIGHT UP AND OVERS #bbrupandovers A3 20 SECONDS ANKLE WEIGHT REVERSE LUNGE HOPS #bbrreverselungehops A4 20 SECONDS ANKLE WEIGHT MOUNTAIN CLIMBERS #bbrmountainclimbers A5 20 SECONDS ANKLE WEIGHT DONKEY KICKS #bbrdonkeykicks A6 20 SECONDS ANKLE WEIGHT FIRE HYDRANTS #bbrfirehydrants A7 20 SECONDS ANKLE WEIGHT BICYCLES #bbrbicycles A8 20 SECONDS ANKLE WEIGHT LEG RAISES #bbrlegraises A9 20 SECONDS ANKLE WEIGHT REVERSE CRUNCHES #bbrreversecrunches A10 20 SECONDS ANKLE WEIGHT FORWARD DONKEY KICKS #bbrforwarddonkeykicks W E D N E S D AY : U P P E R B O D Y W E I G H T E D Rest time between super-sets: 90 seconds SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG A1 4 20 DB BURPEES - #bbrdbburpees A2 4 15 E/A DB PUNCHES - #bbrpunches B1 4 20 DB RENEGADE ROW 1110 #bbrrenegaderows B2 4 20 DB SHOULDER BOMBS 1010 #bbrshoulderbombs C1 4 15 E/A DB SINGLE ARM ROWS 1110 #bbrsinglearmro ws C2 4 15 DB T RAISE 1010 #bbrtraises T H U R S D AY : L I S S C A R D I O & S C U L P T I N G LISS CARDIO (FASTED OPTIONAL) Type: Walk Time: 45 minutes SCULPTING (BAND WORK) Place your booty band above your knees! 20 seconds on, 10 seconds transition time to move between exercises 60 seconds rest after each round. 3 rounds. SET REPS/TIME EXERCISE H A S H TAG A1 20 SECONDS BANDED IN AND OUT JUMPS #bbrbandinandouts A2 20 SECONDS BANDED SQUAT KICKS #bbrbandsquatkicks A3 20 SECONDS BANDED ALTERNATING LUNGES #bbrbandalternatinglunges A4 20 SECONDS E/L BANDED CLAMS #bbrbandclams A5 20 SECONDS E/L BANDED LAYING LATERAL RAISES #bbrbandlayinglateralraises A6 20 SECONDS BANDED THRUST PULSES #bbrbandthrustpulses A7 20 SECONDS BANDED SUPERMANS #bbrbandsupermans A8 20 SECONDS BANDED STATIONARY SHUFFLES #bbrbandstationaryshuffles A9 20 SECONDS BANDED GLUTE BRIDGES #bbrbandglutebridges A10 20 SECONDS E/L BANDED SINGLE LEG GLUTE BRIDGES #bbrbandglutebridges F R I D AY : S TA B I L I T Y & S T R E N G T H W O R K HIIT CARDIO (FASTED OPTIONAL) Type: Circuit Intervals: 30 seconds on, 10 seconds transition time to move between exercises Rounds: 3 rounds Rest: 60 seconds rest after each round SET REPS/TIME EXERCISE H A S H TAG A1 30 SECONDS JUMP SQUATS #bbrjumpsquats A2 30 SECONDS HALF BURPEES #bbrhalfburpees A3 30 SECONDS JUMPING LUNGES #bbrjumpinglunges A4 30 SECONDS PUSH UPS #bbrpushups A5 30 SECONDS FROG KICKS #bbrfrogkicks A6 30 SECONDS SUPERMANS #bbrsupermans S TA B I L I T Y & S T R E N G T H W O R K 30 seconds on, 10 seconds transition time to move between exercises 60 seconds rest after each round. 4 rounds. SET REPS/TIME EXERCISE H A S H TAG A1 30 SECONDS PLANK TAPS #bbrplanktaps A2 30 SECONDS VACUUMS #bbrvacuums A3 30 SECONDS SIDE PLANK (right) #bbrsideplank A4 30 SECONDS SIDE PLANK (left) #bbrsideplank A5 30 SECONDS SHOULDER TAPS #bbrshouldertaps A6 30 SECONDS PLANK RAISES #bbrplankraises A7 30 SECONDS BICYCLES #bbrbicycles A8 30 SECONDS PLANK ROCKS #bbrplankrocks A9 30 SECONDS REVERSE CRUNCHES #bbrreversecrunches A10 30 SECONDS ROTATED PLANK #bbrrotatedplank S AT U R D AY : F U L L B O D Y W E I G H T E D Rest time between tri-sets: 60 seconds SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG A1 4 20 DB SHOULDER BOMBS 1010 #bbrshoulderbombs A2 4 15 E/A DB HAMMER CURLS 1010 #bbrhammercurls A3 4 20 TRICEP PUSH UPS 1010 #bbrtriceppushups B1 4 20 DB 3 WAYS 1010 #bbr3ways B2 4 15 E/A DB ROWS TO KICKBACKS 1110 #bbrrowtokickback B3 4 20 MOVING PUSH UPS - #bbrmovingpushups FINISHER REPS/ TIME EXERCISE ROUNDS H A S H TAG 60 SECONDS BURPEES 4 #bbrburpees 60 SECONDS SURRENDERS 4 #bbrsurrenders M O N D AY : L O W E R B O D Y W E I G H T E D Rest time between sets: 60 seconds SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG A1 5 20 DB POP SQUATS - #bbrpopsquats A2 5 15 E/L DB SPLIT SQUATS 1010 #bbrsplitsquats A3 5 20 DB GLUTE BRIDGES 2120 #bbrglutebridges B1 5 20 DB SWAY SQUATS 1010 #bbrswaysquats B2 5 15 E/L DB CURTSY LUNGES 1010 #bbrcurtsylunges B3 5 20 DB SQUAT PULSES 1210 #bbrsquatpulses FINISHER REPS/ TIME EXERCISE ROUNDS H A S H TAG 60 SECONDS DB GLUTE BRIDGES 5 #bbrglutebridges 60 SECONDS DB WALL SIT 5 #bbrwallsits T U E S D AY : H I I T C A R D I O & S C U L P T I N G HIIT CARDIO (FASTED OPTIONAL) Type: Sprints Time: 20 minutes Intervals: 40 seconds on/20 seconds off x20 SCULPTING (BAND WORK) Place your booty band above your knees! 30 seconds on, 10 seconds transition time to move between exercises 60 seconds rest after each round. 4 rounds each leg. SET REPS/TIME EXERCISE H A S H TAG A1 30 SECONDS E/L BANDED CLAMS #bbrbandclams A2 30 SECONDS E/L BANDED DONKEY KICKS #bbrbanddonkeykicks A3 30 SECONDS E/L BANDED LAYING LATERAL RAISES #bbrbandlayinglateralraises A4 30 SECONDS BANDED ABDUCTORS #bbrbandabductors A5 30 SECONDS BANDED CRAB WALKS #bbrbandcrabwalks A6 30 SECONDS BANDED SQUAT PULSES #bbrsquatpulses A7 30 SECONDS BANDED ALTERNATING CURTSY LUNGES #bbrbandalternatingcurtsylunges A8 30 SECONDS BANDED SQUARE WALKS #bbrbandsquarewalks A9 30 SECONDS BANDED LOW SIDE STEPS #bbrbandlowsidesteps A10 30 SECONDS BANDED SQUAT HOLDS #bbrbandsquatholds W E D N E S D AY : U P P E R B O D Y W E I G H T E D Rest time between tri-sets: 60 seconds SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG A1 5 20 DB ARNOLD PRESS 1010 #bbrarnoldpress A2 5 15 e/a DB PUNCHES - #bbrpunches A3 5 20 DB THRUSTERS 1010 #bbrthrusters B1 5 20 DB REVERSE FLYES 1010 #bbrreverseflyes B2 5 15 DB CURL TO PRESS 1010 #bbrcurltopress B3 5 20 DB RENEGADE ROWS 1010 #bbrrenegaderows FINISHER REPS/ TIME EXERCISE ROUNDS H A S H TAG 60 SECONDS BURPEES 5 #bbrburpees 60 SECONDS PLANK RAISES 5 #bbrplankraises T H U R S D AY : L I S S C A R D I O & S C U L P T I N G LISS CARDIO (FASTED OPTIONAL) Type: Walk (fasted optional) Time: 45 minutes S C U L P T I N G (W E I G H T E D WO R K ) Make sure you put your ankle weights on! You will complete your right leg, rest and then complete your left 30 seconds on, 10 seconds transition time to move between exercises 90 seconds rest after each round. 3 rounds each leg. SET REPS/TIME EXERCISE H A S H TAG A1 30 SECONDS ANKLE WEIGHT KICKBACKS #bbrkickbacks A2 30 SECONDS ANKLE WEIGHT KICKBACKS PULSES #bbrkickbackpulses A3 30 SECONDS ANKLE WEIGHT LAYING LATERAL RAISES #bbrlayinglateralraises A4 30 SECONDS ANKLE WEIGHT LAYING LATERAL RAISE PULSES #bbrlayinglateralraisepulses A5 30 SECONDS ANKLE WEIGHT DONKEY KICKS #bbrdonkeykicks A6 30 SECONDS ANKLE WEIGHT DONKEY KICK PULSES #bbrdonkeykickpulses A7 30 SECONDS ANKLE WEIGHT FIRE HYDRANTS #bbrfirehydrants A8 30 SECONDS ANKLE WEIGHT FIRE HYDRANTS PULSES #bbrfirehydrantpulses A9 30 SECONDS ANKLE WEIGHT SQUAT KICKS #bbrsquatkicks A10 30 SECONDS ANKLE WEIGHT SQUAT PULSES #bbrsquatpulses F R I D AY : S TA B I L I T Y & S T R E N G T H W O R K HIIT CARDIO (FASTED OPTIONAL) Type: Circuit Intervals: 40sec on, 10 seconds transition time to move between exercises Rounds: 3 rounds Rest: 60 seconds rest after each round SET REPS/TIME EXERCISE H A S H TAG A1 40 SECONDS HIGH KNEES #bbrhighknees A2 40 SECONDS PUSH UPS #bbrpushups A3 40 SECONDS HIGH KNEES #bbrhighknees A4 40 SECONDS MOUNTAIN CLIMBERS #bbrmountainclimbers A5 40 SECONDS HIGH KNEES #bbrhighknees A6 40 SECONDS STAR SQUATS #bbrstarsquats S TA B I L I T Y & S T R E N G T H W O R K 40 seconds on, 10 seconds transition time to move between exercises 60 seconds rest after each round. 4 rounds. SET REPS/TIME EXERCISE H A S H TAG A1 40 SECONDS PLANK TAPS #bbrplanktaps A2 40 SECONDS PLANK HOLDS #bbrplankholds A3 40 SECONDS SIDE PLANK (right) #bbrsideplank A4 40 SECONDS SIDE PLANK (left) #bbrsideplank A5 40 SECONDS EB WALL SQUATS #bbrebwallsquats A6 40 SECONDS EB CRUNCHES #bbrebcrunches A7 40 SECONDS EB PIKE CRUNCHES #bbrebpikecrunches A8 40 SECONDS EB REAR LEG LIFTS #bbrebrearleglifts A9 40 SECONDS EB HAMSTRING CURLS #bbrebhamstringcurls A10 40 SECONDS EB HAMSTRING HOLDS #bbrebhamstringholds S AT U R D AY : F U L L B O D Y W E I G H T E D Rest time between tri-sets: 60 seconds SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG A1 5 20 DB JUMPING JACKS - #bbrjumpingjacks A2 5 15 e/l DB STEP UPS 1010 #bbrstepups A3 5 20 DB THRUSTERS 2120 #bbrthrusters B1 5 20 DB TRICEP DIPS 1010 #bbrtricepdips B2 5 15 e/l DB LUNGE KNEE UPS 1010 #bbrlungekneeups B3 5 20 MOVING PUSH UPS - #bbrmovingpushups FINISHER REPS/ TIME EXERCISE ROUNDS H A S H TAG 60 SECONDS BURPEES 5 #bbrburpees 60 SECONDS SURRENDERS 5 #bbrsurrenders WEEKS 5 – 6 Break down MONDAY LOWER BODY WEIGHTED TUESDAY HIIT CARDIO & SCULPTING WEDNESDAY UPPER BODY WEIGHTED THURSDAY LISS CARDIO & SCULPTING FRIDAY HIIT CARDIO STABILITY & STRENGTH WORK SATURDAY SUNDAY FULL BODY WEIGHTED REST M O N D AY : L O W E R B O D Y W E I G H T E D Rest: 30 seconds rest after each round. SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG A1 5 20 DB CRAB WALKS 1010 #bbrweightedcrabwalks A2 5 15 E/L DB SINGLE LEG ROMANIAN DEADLIFTS 1110 #bbrsinglerdls A3 5 20 DB GLUTE BRIDGES 1210 #bbrglutebridges A4 5 20 DB FROG PUMPS 1110 #bbrfrogpumps A5 5 15 E/L DB LUNGE PULSES 1110 #bbrlungepulses A6 5 20 DB ROMANIAN DEADLIFTS 1110 #bbrrdls A7 5 15 E/L DB CURTSY LUNGE PULSES 1010 #bbrcurtsylungepulses A8 5 20 DB GOODMORNINGS 1110 #bbrgoodmornings FINISHER REPS/ TIME EXERCISE ROUNDS H A S H TAG 60 SECONDS BANDED CRAB WALKS 5 #bbrbandcrabwalks 60 SECONDS BANDED ABDUCTORS 5 #bbrbamdabductors T U E S D AY : H I I T C A R D I O & S C U L P T I N G HIIT CARDIO (FASTED OPTIONAL) Type: Skipping/Jump Rope Time: 15 Minutes. Intervals: 30sec on 30sec off x15 Type: Sprint Time: 15 Minutes. Intervals: 30sec on 30sec off x15 S C U L P T I N G (W E I G H T E D WO R K ) 30sec on, 10 seconds transition time to move between exercises 30 seconds rest after each round. 3 rounds each leg. Complete Circuit 1 and then Complete Circuit 2 CIRCUIT 1 (WEIGHTED WORK) Make sure you put your ankle weights on! You will complete your right leg, rest and then complete your left. 3 rounds each leg. SET REPS/TIME EXERCISE H A S H TAG A1 30 SECONDS ANKLE WEIGHT DONKEY KICKS #bbrdonkeykicks A2 30 SECONDS ANKLE WEIGHT DONKEY KICK PULSES #bbrdonkeykickpulses A3 30 SECONDS ANKLE WEIGHT SQUAT KICKS #bbrsquatkicks A4 30 SECONDS ANKLE WEIGHT SQUAT PULSES #bbrsquatpulses A5 30 SECONDS ANKLE WEIGHT FIRE HYDRANTS #bbrfirehydrants A6 30 SECONDS ANKLE WEIGHT FIRE HYDRANTS PULSES #bbrfirehydrantpulses CIRCUIT 2 (BAND WORK) Place your booty band above your knees! 3 rounds. SET REPS/TIME EXERCISE H A S H TAG A1 30 SECONDS BANDED POP SQUATS #bbrbandpopsquats A2 30 SECONDS BANDED SUPERMANS #bbrbandsupermans A3 30 SECONDS E/L BANDED CLAMS #bbrbandclams A4 30 SECONDS BANDED THRUST PULSES #bbrbandthrustpulses A5 30 SECONDS BANDED SQUATS #bbrbandsquats A6 30 SECONDS BANDED SQUAT PULSES #bbrbandsquatpulses W E D N E S D AY : U P P E R B O D Y W E I G H T E D Rest: 30 seconds rest after each round. 5 rounds. SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG A1 5 20 DB PULL OVERS 1110 #bbrpullovers A2 5 15 E/A SHOULDER TAPS 1010 #bbrshouldertaps A3 5 20 DB UPRIGHT ROWS 1110 #bbruprightrows A4 5 20 DB BENT OVER ROW 1110 #bbrbentoverrow A5 5 15 E/A DB CURL TO PRESS 1110 #bbrcurltopress A6 5 20 DB SHOULDER BOMBS 1110 #bbrshoulderpress A7 5 15 E/A DB FRONT RAISES 1010 #bbrfrontraises A8 5 15 E/A DB SINGLE ARM ROW 1110 #bbrsinglearmrow FINISHER REPS/ TIME EXERCISE ROUNDS H A S H TAG 60 SECONDS PUSH UPS 5 #bbrpushups 60 SECONDS DB STATIC SHOULDER PRESS HOLD 5 #bbrstaticshoulderhold T H U R S D AY : H I I T C A R D I O & S C U L P T I N G HIIT CARDIO Type: Skipping/Jump Rope Time: 15 Minutes Intervals: 30sec on 30sec off x15 Type: Sprint Time: 15 Minutes. Intervals: 30sec on 30sec off x15 S C U L P T I N G (W E I G H T E D WO R K ) 30sec on, 10 seconds transition time to move between exercises 30 seconds rest after each round. 3 rounds each leg. Complete Circuit 1 and then Complete Circuit 2 CIRCUIT 1 (WEIGHTED) Make sure you put your ankle weights on! You will complete your right leg, rest and then complete your left. 3 rounds each leg. SET REPS/TIME EXERCISE H A S H TAG A1 30 SECONDS ANKLE WEIGHT LEG EXTENSIONS #bbrextensions A2 30 SECONDS ANKLE WEIGHT SINGLE GLUTE LIFTS #bbrsingleglutelifts A3 30 SECONDS ANKLE WEIGHT REVERSE LUNGE HOPS #bbrreverselungehops A4 30 SECONDS ANKLE WEIGHT MOUNTAIN CLIMBERS #bbrmountainclimbers A5 30 SECONDS ANKLE WEIGHT LEG RAISES #bbrlegraises A6 30 SECONDS ANKLE WEIGHT REVERSE CRUNCHES #bbrreversecrunches CIRCUIT 2 (BAND WORK) Place your booty band above your knees. 3 rounds. SET REPS/TIME EXERCISE H A S H TAG A1 30 SECONDS E/L BANDED LAYING LATERAL RAISES #bbrbandlateralraises A2 30 SECONDS BANDED THRUST PULSES #bbrbandthrustpulses A3 30 SECONDS BANDED SUPERMANS #bbrbandsupermans A4 30 SECONDS BANDED ABDUCTORS #bbrbandabductors A5 30 SECONDS BANDED CRAB WALKS #bbrbandcrabwalks A6 30 SECONDS BANDED SQUAT PULSES #bbrsquatpulses F R I D AY : H I I T C A R D I O A N D S TA B I L I T Y & S T R E G N T H W O R K HIIT CARDIO (FASTED OPTIONAL) Type: Circuit Intervals: 50sec on, 10 seconds transition time to move between exercises Rounds: 3 Rounds Rest: 30 seconds rest after each round SET REPS/TIME EXERCISE H A S H TAG A1 50 SECONDS DB THRUSTERS #bbrthrusters A2 50 SECONDS MOVING PUSH UPS #bbrmovingpushups A3 50 SECONDS DB SQUARE WALKS #bbrsquarewalks A4 50 SECONDS HIGH KNEES #bbrhighknees A5 50 SECONDS DB SNATCH #bbrsnatch A6 50 SECONDS DB CURL TO PRESS #bbrcurltopress S TA B I L I T Y & S T R E N G T H W O R K 50sec on, 10 seconds transition time to move between exercises 30 seconds rest after each round. 4 rounds. SET REPS/TIME EXERCISE H A S H TAG A1 50 SECONDS SUPERMANS #bbrsupermans A2 50 SECONDS REVERSE CRUNCHES #bbrreversecrunches A3 50 SECONDS ROTATED PLANK #bbrrotatedplank A4 50 SECONDS VACUUMS #bbrvacuums A5 50 SECONDS PUSH UP HOLDS #bbrpushupholds A6 50 SECONDS PLANK TAPS #bbrplanktaps A7 50 SECONDS SHOULDER TAPS #bbrshouldertaps A8 50 SECONDS PLANK RAISES #bbrplankraises A9 50 SECONDS BICYCLES #bbrbicycles A10 50 SECONDS PLANK ROCKS #bbrplankrocks S AT U R D AY : F U L L B O D Y W E I G H T E D Rest: 30 seconds rest after each round. SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG A1 5 20 DB CRUNCHES 1010 #bbrcrunches A2 5 15 E/A DB SINGLE ARM ROWS 1110 #bbrsinglearmrows A3 5 20 DB RENEGADE ROWS 1010 #bbrrenegaderows A4 5 20 DB BOX SQUATS 1110 #bbrboxsquats A5 5 15 E/L DB SPLIT SQUATS 1010 #bbrsplitsquats A6 5 20 DB SUMO SQUATS 1110 #bbrsumosquats A7 5 15 E/A DB SINGLE ARM ARNOLD PRESS 1010 #bbrsinglearnoldpress A8 5 20 DB SHOULDER COMPLEX 1010 #bbrshouldercomplex FINISHER REPS/ TIME EXERCISE ROUNDS H A S H TAG 60 SECONDS BANDED JUMP SQUATS 5 #bbrbandjumpsquats 60 SECONDS BANDED PUSH UPS 5 #bbrbandpushups M O N D AY : L O W E R B O D Y W E I G H T E D Rest: 30 seconds rest after each round. 6 rounds. SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG A1 5 20 DB CRAB WALKS 1010 #bbrcrabwalks A2 5 15 E/L DB WALKING LUNGES 1010 #bbrwalkinglunges A3 5 20 DB SQUATS 1110 #bbrsquats A4 5 20 DB GLUTE BRIDGES 2110 #bbrglutebridges A5 5 15 E/L DB STEP UPS 2110 #bbrstepups A6 5 20 DB SWAY SQUATS 1010 #bbrswaysquats A7 5 15 E/L DB LUNGE KNEE UPS 1010 #bbrlungekneeups A8 5 20 DB ROMANIAN DEADLIFTS 2120 #bbrromaniandeadlifts FINISHER REPS/ TIME EXERCISE ROUNDS H A S H TAG 60 SECONDS BANDED CRAB WALKS 5 #bbrbandcrabwalks 60 SECONDS BANDED ABDUCTORS 5 #bbrbamdabductors T U E S D AY : H I I T C A R D I O & S C U L P T I N G HIIT CARDIO (FASTED OPTIONAL) Type: Skipping/Jump Rope Time: 15 Minutes Intervals: 40sec on 20sec off x15 Type: Sprint Time: 15 Minutes. Intervals: 40sec on 20sec off x15 S C U L P T I N G (W E I G H T E D WO R K ) 30 seconds on, 10 seconds transition time to move between exercises 30 seconds rest after each round. 3 rounds each leg. Complete Circuit 1 and then Complete Circuit 2 CIRCUIT 1 (WEIGHTED WORK) Make sure you put your ankle weights on! You will complete your right leg, rest and then complete your left. 3 rounds each leg. SET REPS/TIME EXERCISE H A S H TAG A1 30 SECONDS ANKLE WEIGHT LATERAL KICKS #bbrlateralkicks A2 30 SECONDS ANKLE WEIGHT LATERAL KICK PULSES #bbrlateralkickpulses A3 30 SECONDS ANKLE WEIGHT UP AND OVERS #bbrupandovers A4 30 SECONDS ANKLE WEIGHT KICKBACK PULSES #bbrkickbackpulses A5 30 SECONDS ANKLE WEIGHT LEG RAISES #bbrlegraises A6 30 SECONDS ANKLE WEIGHT CLAM SHELL LIFTS #bbrclamshelllifts A7 30 SECONDS ANKLE WEIGHT SINGLE GLUTE LIFTS #bbrsingleglutelifts A8 30 SECONDS ANKLE WEIGHT DOUBLE GLUTE LIFTS #bbrgluteglifts CIRCUIT 2 (BAND WORK) Place your booty band above your knees! 3 rounds. SET REPS/TIME EXERCISE H A S H TAG A1 30 SECONDS BANDED WALKING LUNGES #bbrbandwalkinglunges A2 30 SECONDS BANDED SQUATS #bbrbandsquats A3 30 SECONDS BANDED PUSH UPS #bbrbandpushups A4 30 SECONDS BANDED JUMPING LUNGES #bbrbandjumpinglunges A5 30 SECONDS E/L BANDED LUNGE KICK BACKS #bbrbandlungekickbacks A6 30 SECONDS BANDED SQUARE WALKS #bbrbandsquarewalks A7 30 SECONDS BANDED SQUAT KICKS #bbrbandsquatkicks A8 30 SECONDS BANDED ALTERNATING LUNGES #bbrbandalternatinglunges W E D N E S D AY : U P P E R B O D Y W E I G H T E D Rest: 30 seconds rest after each round. 6 rounds. SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG A1 5 20 DB SHOULDER BOMBS 1010 #bbrshoulderbombs A2 5 15 E/A DB SNATCH 1010 #bbrsnatch A3 5 20 DB SHOULDER PRESS 1010 #bbrshoulderpress A4 5 20 DB PUNCHES - #bbrpunches A5 5 15 DB BURPEES - #bbrburpees A6 5 20 DB CURL TO PRESS 1010 #bbrcurltopress A7 5 15 E/A DB SINGLE ARM ROWS 1010 #bbrsinglearmrows A8 5 20 DB BENT OVER ROWS 1110 #bbrbentoverrows FINISHER REPS/ TIME EXERCISE ROUNDS H A S H TAG 60 SECONDS PUSH UPS 5 #bbrpushups 60 SECONDS DB SHOULDER HOLDS 5 #bbrshoulderholds T H U R S D AY : H I I T C A R D I O & S C U L P T I N G HIIT CARDIO Type: Skipping/Jump Rope Time: 15 Minutes Intervals: 40sec on 20sec off x15 Type: Sprint Time: 15 Minutes. Intervals: 40sec on 20sec off x15 S C U L P T I N G (W E I G H T E D WO R K ) 30 seconds on, 10 seconds transition time to move between exercises 30 seconds rest after each round. 3 rounds each leg. Complete Circuit 1 and then Complete Circuit 2. CIRCUIT 1 (WEIGHTED) Make sure you put your ankle weights on! You will complete your right leg, rest and then complete your left. 3 rounds each leg. SET REPS/TIME EXERCISE H A S H TAG A1 30 SECONDS ANKLE WEIGHT SQUAT KICKS #bbrsquatkicks A2 30 SECONDS ANKLE WEIGHT UP AND OVERS #bbrupandovers A3 30 SECONDS ANKLE WEIGHT LAYING LATERAL RAISES #bbrlayinglateralraises A4 30 SECONDS ANKLE WEIGHT LAYING LATERAL RAISE PULSES #bbrlayinglateralraisepulses A5 30 SECONDS ANKLE WEIGHT SINGLE GLUTE LIFTS #bbrsingleglutelifts A6 30 SECONDS ANKLE WEIGHT DOUBLE GLUTE LIFTS #bbrgluteglifts A7 30 SECONDS ANKLE WEIGHT BICYCLES #bbrbicycles A8 30 SECONDS ANKLE WEIGHT LEG RAISES #bbrlegraises CIRCUIT 2 (BAND WORK) Place your booty band above your knees! 3 rounds. SET REPS/TIME EXERCISE H A S H TAG A1 30 SECONDS BANDED STATIONARY SHUFFLES #bbrbandstationaryshuffles A2 30 SECONDS BANDED SQUAT PULSES #bbrsquatpulses A3 30 SECONDS BANDED DEEP SQUATS #bbrbanddeepsquats A4 30 SECONDS BANDED CRAB WALKS #bbrbandcrabwalks A5 30 SECONDS BANDED LOW SIDE STEPS #bbrbandlowsidesteps A6 30 SECONDS BANDED GLUTE BRIDGES #bbrbandglutebridges A7 30 SECONDS E/L BANDED CLAMS #bbrbandclams A8 30 SECONDS E/L BANDED LAYING LATERAL RAISES #bbrbandlateralraises F R I D AY : H I I T C A R D I O A N D S TA B I L I T Y & S T R E G N T H W O R K HIIT CARDIO (FASTED OPTIONAL) Type: Circuit Intervals: 60sec on, 10 seconds transition time to move between exercises Rounds: 3 Rounds Rest: 30 seconds rest after each round SET REPS/TIME EXERCISE H A S H TAG A1 60 SECONDS BURPEES #bbrburpees A2 60 SECONDS SPRINT A3 60 SECONDS SPIDERMANS A4 60 SECONDS SPRINT A5 60 SECONDS MOUNTAIN CLIMBERS A6 60 SECONDS SPRINT #bbrspidermans #bbrmountainclimbers S TA B I L I T Y & S T R E N G T H W O R K 60 seconds on, 10 seconds transition time to move between exercises 20 seconds rest after each round. 4 rounds. SET REPS/TIME EXERCISE H A S H TAG A1 60 SECONDS PLANK SIDE TUCKS #bbrplanksidetucks A2 60 SECONDS EB CRUNCHES #bbrebcrunches A3 60 SECONDS EB PIKE CRUNCHES #bbrebpikecrunches A4 60 SECONDS EB LEG RAISES A5 60 SECONDS EB HAMSTRING CURLS #bbrebhamstringcurls A6 60 SECONDS EB HAMSTRING HOLD #bbrebhamstringhold A7 60 SECONDS EB WALL SQUATS #bbrebwallsquats A8 60 SECONDS EB PUSH UPS #bbrebpushups A9 60 SECONDS A10 60 SECONDS EB PLANK HOLD EB WINDSHIELD WIPERS #bbreblegraises #bbrebplankhold #bbrebwindshieldwipers S AT U R D AY : F U L L B O D Y W E I G H T E D Rest: 30 seconds rest after each round. SET SETS REPS/TIME EXERCISE TEMPO H A S H TAG A1 5 20 DB PULL OVERS 1010 #bbrpullovers A2 5 15 E/A DB LATERAL RAISES 1110 #bbrlateralraises A3 5 20 DB GOBLET SQUATS 1110 #bbrgobletsquats A4 5 20 DB THRUSTERS 1010 #bbrthrusters A5 5 15 E/L DB SINGLE LEG ROMANIAN DEADLIFTS 1110 #bbrsinglelegrdls A6 5 20 DB CHEST PRESS 1010 #bbrchestpress A7 5 15 E/A DB BICEP CURLS 1010 #bbrbicepcurls A8 5 20 MOVING PUSH UPS 1010 #bbrmovingpushups FINISHER REPS/ TIME EXERCISE ROUNDS H A S H TAG 60 SECONDS BANDED JUMP SQUATS 5 #bbrbandjumpsquats 60 SECONDS BANDED PUSH UPS 5 #bbrbandpushups Congratulations! YOU DID IT! You have successfully completed the Bikini Body Challenge! Over the last 6 weeks, you have shown yourself what you are capable of and learned new habits that will stay with you for life. I’m so grateful to be a part of your fitness journey and to have you in the BBR community. I hope you have learned to love your new lifestyle and continue to take this into the future. Taking control of my health and fitness was the best decision I ever made, and I hope you carry what you’ve learnedover these 6 weeks into the future. So, what’s next? My advice is to stick to your new habits and keep striving to become your best! Don’t let the end of this Challenge be the end of your progress. You’ve worked hard for your new body! Keep tagging BBR on your social media so we can stay up-to-date with your journey! Love, Rachel xx