Nutrition Options:
30-40% sourced from protein
30-35% sourced from fat
30-35% sourced from carbs
Weight Loss ~ 1400 Calories A Day
This plan is for those who have over 5 kg that they would like to
lose. Chose this plan if your main goal is fat loss
Tone ~ 1650 Calories A Day
This plan is for those who have 3-5 kilograms that they would
like to lose. Choose this plan if your main goal is fat loss but
you would also like to see some muscle definition.
Build Muscle ~ 1850 Calories A Day
This plan is great for those who are hoping to put on lean
muscle mass while shredding a small amount of fat, in other
words change your body composition without the scale
changing too much. Choose this plan if your main goal is
muscle gain but you would like to see small changes in your fat
levels too.
Week 1 Home
Week 1, Day 1
TOTAL LOWER BODY
SUPERSET
EXERCISE 1 B
​ OOTY BAND LATERAL WALKS
4 Sets 10 each way
EXERCISE 2 B
​ OOTY BAND SQUATS
4 Sets 10
SUPERSET
EXERCISE 1 W
​ ALKING LUNGES
4 Sets 10 each leg
EXERCISE 2 D
​ B SUMO SQUAT
4 Sets 10
SUPERSET
EXERCISE 1 S
​ WISS BALL HAMSTRING CURLS
4 Sets 10
EXERCISE 2 G
​ LUTE BRIDGE
4 Sets 12
SUPERSET
EXERCISE 1 S
​ QUAT JUMPS
3 Sets 10
EXERCISE 2 S
​ QUAT HOLD
3 Sets 20 secs
Week 1, Day 2
UPPER BODY & CORE
SUPERSET
EXERCISE 1 B
​ ANDED PULL APARTS
4 Sets 10
EXERCISE 2 P
​ USH UPS
4 Sets 8
SUPERSET
EXERCISE 1 D
​ B BENT OVER ROWS
4 Sets 10
EXERCISE 2 S
​ TANDING DB SHOULDER PRESS
4 Sets 10
RENEGADE ROWS
3 Sets 6 each arm
SUPERSET
EXERCISE 1 D
​ B LYING LEG RAISES
3 Sets 10
EXERCISE 2 R
​ USSIAN TWISTS
3 Sets 10 each side
EXERCISE 3 P
​ LANK
3 Sets 30 secs
Week 1, Day 3
GLUTES + HIIT
SUPERSET
EXERCISE 1 G
​ LUTE BRIDGE
4 Sets 10
EXERCISE 2 C
​ URTSY LUNGES
4 Sets 10 each leg
SUPERSET
EXERCISE 1 D
​ B SUMO SQUAT
4 Sets 10
EXERCISE 2 B
​ OOTY BAND HIP THRUSTS
4 Sets 10
PLYO LUNGE ALTERNATING JUMPS
5 Sets 30 secs
Week 1, Day 4
REST DAY (OPTIONAL LISS)
OPTIONAL CARDIO
1 Sets 20 mins
Week 1, Day 5
UPPER BODY & CORE
SUPERSET
EXERCISE 1 B
​ OOTY BAND ARM RAISES
4 Sets 10
EXERCISE 2 P
​ LANK ARM REACHES
4 Sets 6 each arm
SUPERSET
EXERCISE 1 D
​ UMBBELL REAR DELT FLY
4 Sets 10
EXERCISE 2 P
​ OLIQUIN RAISES
4 Sets 10
SUPERSET
EXERCISE 1 S
​ INGLE LIFT + TWIST
3 Sets 6 each side
EXERCISE 2 S
​ IDE PLANK
3 Sets 20 secs each side
EXERCISE 3 B
​ ICYCLE SHOULDERS
3 Sets 10 each side
Week 1, Day 6
TOTAL LOWER BODY
SUPERSET
EXERCISE 1 B
​ ODYWEIGHT SQUATS
4 Sets 10
EXERCISE 2 L
​ ONG JUMP SHUFFLE BACK
4 Sets 5
SUPERSET
EXERCISE 1 B
​ ULGARIAN SPLIT SQUAT
4 Sets 10 each leg
EXERCISE 2 P
​ LYO LUNGE ALTERNATING JUMPS
4 Sets 10 each leg
SUPERSET
EXERCISE 1 D
​ B SIDE LUNGES
4 Sets 10 each leg
EXERCISE 2 D
​ B SUMO PULSE SQUATS
4 Sets 12
Week 1, Day 7
REST
Week 2 Home
Week 2, Day 1
TOTAL LOWER BODY
SUPERSET
EXERCISE 1 B
​ OOTY BAND LATERAL WALKS
4 Sets 10 each way
EXERCISE 2 B
​ OOTY BAND SQUATS
4 Sets 10
SUPERSET
EXERCISE 1 W
​ ALKING LUNGES
4 Sets 10 each leg
EXERCISE 2 D
​ B SUMO SQUAT
4 Sets 10
SUPERSET
EXERCISE 1 S
​ WISS BALL HAMSTRING CURLS
4 Sets 10
EXERCISE 2 G
​ LUTE BRIDGE
4 Sets 12
SUPERSET
EXERCISE 1 S
​ QUAT JUMPS
3 Sets 10
EXERCISE 2 S
​ QUAT HOLD
3 Sets 20 secs
Week 2, Day 2
UPPER BODY & CORE
SUPERSET
EXERCISE 1 B
​ ANDED PULL APARTS
4 Sets 10
EXERCISE 2 P
​ USH UPS
4 Sets 8
SUPERSET
EXERCISE 1 D
​ B BENT OVER ROWS
4 Sets 10
EXERCISE 2 S
​ TANDING DB SHOULDER PRESS
4 Sets 10
RENEGADE ROWS
3 Sets 6 each arm
SUPERSET
EXERCISE 1 D
​ B LYING LEG RAISES
3 Sets 10
EXERCISE 2 R
​ USSIAN TWISTS
3 Sets 10 each side
EXERCISE 3 P
​ LANK
3 Sets 30 secs
Week 2, Day 3
GLUTES + HIIT
SUPERSET
EXERCISE 1 G
​ LUTE BRIDGE
4 Sets 10
EXERCISE 2 C
​ URTSY LUNGES
4 Sets 10 each leg
SUPERSET
EXERCISE 1 D
​ B SUMO SQUAT
4 Sets 10
EXERCISE 2 B
​ OOTY BAND HIP THRUSTS
4 Sets 10
PLYO LUNGE ALTERNATING JUMPS
5 Sets 30 secs
Week 2, Day 4
REST DAY (OPTIONAL LISS)
OPTIONAL CARDIO
1 Sets 20 mins
Week 2, Day 5
UPPER BODY & CORE
SUPERSET
EXERCISE 1 B
​ OOTY BAND ARM RAISES
4 Sets 10
EXERCISE 2 P
​ LANK ARM REACHES
4 Sets 6 each arm
SUPERSET
EXERCISE 1 D
​ UMBBELL REAR DELT FLY
4 Sets 10
EXERCISE 2 P
​ OLIQUIN RAISES
4 Sets 10
SUPERSET
EXERCISE 1 S
​ INGLE LIFT + TWIST
3 Sets 6 each side
EXERCISE 2 S
​ IDE PLANK
3 Sets 20 secs each side
EXERCISE 3 B
​ ICYCLE SHOULDERS
3 Sets 10 each side
Week 2, Day 6
TOTAL LOWER BODY
SUPERSET
EXERCISE 1 B
​ ODYWEIGHT SQUATS
4 Sets 10
EXERCISE 2 L
​ ONG JUMP SHUFFLE BACK
4 Sets 5
SUPERSET
EXERCISE 1 B
​ ULGARIAN SPLIT SQUAT
4 Sets 10 each leg
EXERCISE 2 P
​ LYO LUNGE ALTERNATING JUMPS
4 Sets 10 each leg
SUPERSET
EXERCISE 1 D
​ B SIDE LUNGES
4 Sets 10 each leg
EXERCISE 2 D
​ B SUMO PULSE SQUATS
4 Sets 12
Week 2, Day 7
REST
Week 3 Home
Week 3, Day 1
TOTAL LOWER BODY
SUPERSET
EXERCISE 1 B
​ OOTY BAND SIDE KICKS
4 Sets 12 each leg
EXERCISE 2 D
​ B SQUATS
4 Sets 12
SUPERSET
EXERCISE 1 D
​ B WALKING LUNGES
4 Sets 12 each leg
EXERCISE 2 C
​ ABLE ROMANIAN DEADLIFT
4 Sets 12
SUPERSET
EXERCISE 1 G
​ OOD MORNINGS TO SQUAT COMBO
4 Sets 12
EXERCISE 2 D
​ B GLUTE BRIDGE
4 Sets 12
SUPERSET
EXERCISE 1 I​ N & OUT SQUAT JUMPS
3 Sets 12
EXERCISE 2 S
​ INGLE LEG WALL SIT
3 Sets 20 secs each leg
Week 3, Day 2
UPPER BODY & CORE
SUPERSET
EXERCISE 1 B
​ ANDED PULL APARTS
4 Sets 12
EXERCISE 2 T
​ UCK UP TO PUSH UP
4 Sets 10
SUPERSET
EXERCISE 1 D
​ B BENT OVER ROWS
4 Sets 12
EXERCISE 2 D
​ B THRUSTERS
4 Sets 12
SUPERSET
EXERCISE 1 R
​ ENEGADE ROWS
4 Sets 8 each arm
EXERCISE 2 D
​ B FRONT RAISE
4 Sets 12
SUPERSET
EXERCISE 1 S
​ INGLE LIFT + TWIST
4 Sets 10 each side
EXERCISE 2 P
​ LANK TOE TAPS (BOOTY BAND)
4 Sets 8 each side
Week 3, Day 3
GLUTES + HIIT
SUPERSET
EXERCISE 1 S
​ INGLE LEG GLUTE BRIDGE
4 Sets 12 each leg
EXERCISE 2 D
​ B CURTSY LUNGES
4 Sets 12 each leg
SUPERSET
EXERCISE 1 D
​ B SINGLE LEG DEADLIFT
4 Sets 12 each leg
EXERCISE 2 D
​ B SUMO SQUAT
4 Sets 12
BOOTY BAND HIP THRUSTS
3 Sets 15
WEIGHTED LUNGE JUMPS
5 Sets 30 secs
Week 3, Day 4
REST DAY (OPTIONAL LISS)
OPTIONAL CARDIO
1 Sets 30 mins
Week 3, Day 5
UPPER BODY & CORE
SUPERSET
EXERCISE 1 B
​ OOTY BAND ARM RAISES
4 Sets 12
EXERCISE 2 B
​ ENCH TRICEP DIPS
4 Sets 12
SUPERSET
EXERCISE 1 B
​ ENT OVER REAR DELT RAISE
4 Sets 12
EXERCISE 2 L
​ ATERAL RAISE 1 & 1/4 REPS
4 Sets 10
SUPERSET
EXERCISE 1 D
​ EAD BUGS SHOULDERS RAISED
3 Sets 8 each side
EXERCISE 2 P
​ USH UP TO SIDE PLANK
3 Sets 5 each side
EXERCISE 3 B
​ ICYCLE LEGS
3 Sets 12 each side
Week 3, Day 6
TOTAL LOWER BODY
SUPERSET
EXERCISE 1 B
​ OX JUMPS
4 Sets 12
EXERCISE 2 G
​ LUTE BRIDGE HOLD MARCHES
4 Sets 5 each leg
SUPERSET
EXERCISE 1 D
​ B BULGARIAN SPLIT SQUAT
4 Sets 12 each leg
EXERCISE 2 H
​ EELS ELEVATED SQUAT (HOLDING PLATE)
4 Sets 12 each leg
SUPERSET
EXERCISE 1 D
​ B OVERHEAD LUNGES
4 Sets 10 each arm
EXERCISE 2 D
​ B SQUAT HOLD
4 Sets 20 secs
Week 3, Day 7
REST
Week 4 Home
Week 4, Day 1
TOTAL LOWER BODY
SUPERSET
EXERCISE 1 B
​ OOTY BAND SIDE KICKS
4 Sets 12 each leg
EXERCISE 2 D
​ B SQUATS
4 Sets 12
SUPERSET
EXERCISE 1 D
​ B WALKING LUNGES
4 Sets 12 each leg
EXERCISE 2 C
​ ABLE ROMANIAN DEADLIFT
4 Sets 12
SUPERSET
EXERCISE 1 G
​ OOD MORNINGS TO SQUAT COMBO
4 Sets 12
EXERCISE 2 D
​ B GLUTE BRIDGE
4 Sets 12
SUPERSET
EXERCISE 1 I​ N & OUT SQUAT JUMPS
3 Sets 12
EXERCISE 2 S
​ INGLE LEG WALL SIT
3 Sets 20 secs each leg
Week 4, Day 2
UPPER BODY & CORE
SUPERSET
EXERCISE 1 B
​ ANDED PULL APARTS
4 Sets 12
EXERCISE 2 T
​ UCK UP TO PUSH UP
4 Sets 10
SUPERSET
EXERCISE 1 D
​ B BENT OVER ROWS
4 Sets 12
EXERCISE 2 D
​ B THRUSTERS
4 Sets 12
SUPERSET
EXERCISE 1 R
​ ENEGADE ROWS
4 Sets 8 each arm
EXERCISE 2 D
​ B FRONT RAISE
4 Sets 12
SUPERSET
EXERCISE 1 S
​ INGLE LIFT + TWIST
4 Sets 10 each side
EXERCISE 2 P
​ LANK TOE TAPS (BOOTY BAND)
4 Sets 8 each side
Week 4, Day 3
GLUTES + HIIT
SUPERSET
EXERCISE 1 S
​ INGLE LEG GLUTE BRIDGE
4 Sets 12 each leg
EXERCISE 2 D
​ B CURTSY LUNGES
4 Sets 12 each leg
SUPERSET
EXERCISE 1 D
​ B SINGLE LEG DEADLIFT
4 Sets 12 each leg
EXERCISE 2 D
​ B SUMO SQUAT
4 Sets 12
BOOTY BAND HIP THRUSTS
3 Sets 15
WEIGHTED LUNGE JUMPS
5 Sets 30 secs
Week 4, Day 4
REST DAY (OPTIONAL LISS)
OPTIONAL CARDIO
1 Sets 30 mins
Week 4, Day 5
UPPER BODY & CORE
SUPERSET
EXERCISE 1 B
​ OOTY BAND ARM RAISES
4 Sets 12
EXERCISE 2 B
​ ENCH TRICEP DIPS
4 Sets 12
SUPERSET
EXERCISE 1 B
​ ENT OVER REAR DELT RAISE
4 Sets 12
EXERCISE 2 L
​ ATERAL RAISE 1 & 1/4 REPS
4 Sets 10
SUPERSET
EXERCISE 1 D
​ EAD BUGS SHOULDERS RAISED
3 Sets 8 each side
EXERCISE 2 P
​ USH UP TO SIDE PLANK
3 Sets 5 each side
EXERCISE 3 B
​ ICYCLE LEGS
3 Sets 12 each side
Week 4, Day 6
TOTAL LOWER BODY
SUPERSET
EXERCISE 1 B
​ OX JUMPS
4 Sets 12
EXERCISE 2 G
​ LUTE BRIDGE HOLD MARCHES
4 Sets 5 each leg
SUPERSET
EXERCISE 1 D
​ B BULGARIAN SPLIT SQUAT
4 Sets 12 each leg
EXERCISE 2 H
​ EELS ELEVATED SQUAT (HOLDING PLATE)
4 Sets 12 each leg
SUPERSET
EXERCISE 1 D
​ B OVERHEAD LUNGES
4 Sets 10 each arm
EXERCISE 2 D
​ B SQUAT HOLD
4 Sets 20 secs
Week 4, Day 7
REST
Week 5 Home
Week 5, Day 1
TOTAL LOWER BODY
SUPERSET
EXERCISE 1 B
​ OOTY BAND CLAMS
4 Sets 12 each leg
EXERCISE 2 D
​ B SQUATS
4 Sets 15
SUPERSET
EXERCISE 1 D
​ B FRONT FOOT ELEVATED SPLIT SQUAT HOME
4 Sets 10 each arm
EXERCISE 2 D
​ B SINGLE LEG DEADLIFT
4 Sets 12 each leg
SUPERSET
EXERCISE 1 S
​ INGLE LEG SWISS BALL HAMSTRING CURL
4 Sets 6 each leg
EXERCISE 2 D
​ B GLUTE BRIDGE
4 Sets 15
SUPERSET
EXERCISE 1 I​ N & OUT SQUAT JUMPS HOLDING PLATE
4 Sets 12
EXERCISE 2 D
​ B THRUSTERS
4 Sets 15
Week 5, Day 2
UPPER BODY & CORE
SUPERSET
EXERCISE 1 B
​ ANDED PULL APARTS
4 Sets 15
EXERCISE 2 P
​ USH UP + 2 X SHOULDER TAPS
4 Sets 6
SUPERSET
EXERCISE 1 D
​ B BENT OVER ROWS
4 Sets 15
EXERCISE 2 S
​ TANDING NEUTRAL GRIP PRESS
4 Sets 12
SUPERSET
EXERCISE 1 S
​ INGLE ARM ALTERNATING KB SWINGS
4 Sets 10 each arm
EXERCISE 2 D
​ B FRONT RAISE TO LATERAL RAISE
4 Sets 10
SUPERSET
EXERCISE 1 K
​ NEE SQUEEZE TO DISH
4 Sets 10
EXERCISE 2 M
​ OUNTAIN CLIMBERS
4 Sets 20 each side
Week 5, Day 3
GLUTES + HIIT
SUPERSET
EXERCISE 1 B
​ ANDED HOVER ABDUCTIONS
4 Sets 12
EXERCISE 2 D
​ B CURTSY LUNGES
4 Sets 15 each leg
SUPERSET
EXERCISE 1 S
​ INGLE LEG SQUATS
4 Sets 12 each leg
EXERCISE 2 S
​ QUAT PULSE TO SQUAT JUMPS
4 Sets 10
SUPERSET
EXERCISE 1 S
​ UMO SQUATS
3 Sets 15
EXERCISE 2 D
​ B LATERAL WALK
3 Sets 10 each side
HIIT SPRINTS (WALK FOR REST)
5 Sets 40 secs
Week 5, Day 4
REST DAY (OPTIONAL LISS)
OPTIONAL CARDIO
1 Sets 40 mins
Week 5, Day 5
UPPER BODY & CORE
SUPERSET
EXERCISE 1 B
​ OOTY BAND ARM RAISES
4 Sets 15
EXERCISE 2 B
​ ENCH TRICEP DIPS
4 Sets 15
SUPERSET
EXERCISE 1 D
​ B CLEANS
4 Sets 15
EXERCISE 2 L
​ ATERAL RAISE 2 SEC PAUSE AT TOP
4 Sets 12
SUPERSET
EXERCISE 1 D
​ B LYING LEG RAISES
4 Sets 15
EXERCISE 2 P
​ USH UP TO SIDE PLANK
4 Sets 5 each side
EXERCISE 3 P
​ LANK HOLD SHOULDER TAPS
4 Sets 5 each side
Week 5, Day 6
TOTAL LOWER BODY
SUPERSET
EXERCISE 1 D
​ B LUNGE THRUSTERS
4 Sets 10 each arm
EXERCISE 2 D
​ B LUNGES
4 Sets 12 each leg
SUPERSET
EXERCISE 1 H
​ EELS ELEVATED GOBLET SQUAT
4 Sets 10
EXERCISE 2 D
​ B SQUATS
4 Sets 15
SUPERSET
EXERCISE 1 S
​ INGLE ARM DB THRUSTERS
4 Sets 12 each arm
EXERCISE 2 K
​ B SUMO SQUATS
4 Sets 15
Week 5, Day 7
REST
Week 6 Home
Week 6, Day 1
TOTAL LOWER BODY
SUPERSET
EXERCISE 1 B
​ OOTY BAND CLAMS
4 Sets 12 each leg
EXERCISE 2 D
​ B SQUATS
4 Sets 15
SUPERSET
EXERCISE 1 D
​ B FRONT FOOT ELEVATED SPLIT SQUAT HOME
4 Sets 10 each arm
EXERCISE 2 D
​ B SINGLE LEG DEADLIFT
4 Sets 12 each leg
SUPERSET
EXERCISE 1 S
​ INGLE LEG SWISS BALL HAMSTRING CURL
4 Sets 6 each leg
EXERCISE 2 D
​ B GLUTE BRIDGE
4 Sets 15
SUPERSET
EXERCISE 1 I​ N & OUT SQUAT JUMPS HOLDING PLATE
4 Sets 12
EXERCISE 2 D
​ B THRUSTERS
4 Sets 15
Week 6, Day 2
UPPER BODY & CORE
SUPERSET
EXERCISE 1 B
​ ANDED PULL APARTS
4 Sets 15
EXERCISE 2 P
​ USH UP + 2 X SHOULDER TAPS
4 Sets 6
SUPERSET
EXERCISE 1 D
​ B BENT OVER ROWS
4 Sets 15
EXERCISE 2 S
​ TANDING NEUTRAL GRIP PRESS
4 Sets 12
SUPERSET
EXERCISE 1 S
​ INGLE ARM ALTERNATING KB SWINGS
4 Sets 10 each arm
EXERCISE 2 D
​ B FRONT RAISE TO LATERAL RAISE
4 Sets 10
SUPERSET
EXERCISE 1 K
​ NEE SQUEEZE TO DISH
4 Sets 10
EXERCISE 2 M
​ OUNTAIN CLIMBERS
4 Sets 20 each side
Week 6, Day 3
GLUTES + HIIT
SUPERSET
EXERCISE 1 B
​ ANDED HOVER ABDUCTIONS
4 Sets 12
EXERCISE 2 D
​ B CURTSY LUNGES
4 Sets 15 each leg
SUPERSET
EXERCISE 1 S
​ INGLE LEG SQUATS
4 Sets 12 each leg
EXERCISE 2 S
​ QUAT PULSE TO SQUAT JUMPS
4 Sets 10
SUPERSET
EXERCISE 1 S
​ UMO SQUATS
3 Sets 15
EXERCISE 2 D
​ B LATERAL WALK
3 Sets 10 each side
HIIT SPRINTS (WALK FOR REST)
5 Sets 40 secs
Week 6, Day 4
REST DAY (OPTIONAL LISS)
OPTIONAL CARDIO
1 Sets 40 mins
Week 6, Day 5
UPPER BODY & CORE
SUPERSET
EXERCISE 1 B
​ OOTY BAND ARM RAISES
4 Sets 15
EXERCISE 2 B
​ ENCH TRICEP DIPS
4 Sets 15
SUPERSET
EXERCISE 1 D
​ B CLEANS
4 Sets 15
EXERCISE 2 L
​ ATERAL RAISE 2 SEC PAUSE AT TOP
4 Sets 12
SUPERSET
EXERCISE 1 D
​ B LYING LEG RAISES
4 Sets 15
EXERCISE 2 P
​ USH UP TO SIDE PLANK
4 Sets 5 each side
EXERCISE 3 P
​ LANK HOLD SHOULDER TAPS
4 Sets 5 each side
Week 6, Day 6
TOTAL LOWER BODY
SUPERSET
EXERCISE 1 D
​ B LUNGE THRUSTERS
4 Sets 10 each arm
EXERCISE 2 D
​ B LUNGES
4 Sets 12 each leg
SUPERSET
EXERCISE 1 H
​ EELS ELEVATED GOBLET SQUAT
4 Sets 10
EXERCISE 2 D
​ B SQUATS
4 Sets 15
SUPERSET
EXERCISE 1 S
​ INGLE ARM DB THRUSTERS
4 Sets 12 each arm
EXERCISE 2 K
​ B SUMO SQUATS
4 Sets 15
Week 6, Day 7
REST
Week 7 Home
Week 7, Day 1
TOTAL LOWER BODY
SUPERSET
EXERCISE 1 D
​ B LATERAL WALK
4 Sets 12 each way
EXERCISE 2 D
​ B DEADLIFT + SQUAT COMBO
4 Sets 12
SUPERSET
EXERCISE 1 D
​ B ALTERNATING LUNGES
4 Sets 12 each leg
EXERCISE 2 D
​ B STEP UPS
4 Sets 12 each leg
SUPERSET
EXERCISE 1 S
​ INGLE LEG SWISS BALL HAMSTRING CURL
4 Sets 8 each leg
EXERCISE 2 D
​ B SUMO SQUAT
4 Sets 15
SUPERSET
EXERCISE 1 I​ N & OUT SQUAT JUMPS HOLDING PLATE
4 Sets 15
EXERCISE 2 W
​ ALL SIT BUS DRIVERS
4 Sets 20 secs
Week 7, Day 2
UPPER BODY & CORE
SUPERSET
EXERCISE 1 B
​ ANDED PULL APARTS
4 Sets 15
EXERCISE 2 K
​ B SINGLE ARM SNATCH
4 Sets 12 each arm
SUPERSET
EXERCISE 1 R
​ ENEGADE ROWS
4 Sets 8 each arm
EXERCISE 2 P
​ USH UPS
4 Sets 12
SUPERSET
EXERCISE 1 P
​ USH UP HOLD WITH SHOULDER TOUCH
4 Sets 10 each arm
EXERCISE 2 D
​ B FRONT RAISE TO LATERAL RAISE
4 Sets 12
SUPERSET
EXERCISE 1 S
​ IT UP TO PLATE RAISE
4 Sets 12
EXERCISE 2 T
​ UCK UP TO PUSH UP
4 Sets 12
Week 7, Day 3
GLUTES + HIIT
SUPERSET
EXERCISE 1 E
​ LEVATED GLUTE BRIDGE (BOOTY BAND)
4 Sets 15
EXERCISE 2 D
​ EFICIT CURTSY LUNGE
4 Sets 12 each leg
SUPERSET
EXERCISE 1 S
​ QUAT HOLD TO ABDUCTOR
4 Sets 12
EXERCISE 2 S
​ QUAT PULSE TO SQUAT JUMPS
4 Sets 12
SUPERSET
EXERCISE 1 S
​ INGLE LEG SQUATS
4 Sets 15 each leg
EXERCISE 2 S
​ UMO SQUATS
4 Sets 20
HIIT SPRINTS (WALK FOR REST)
6 Sets 30 secs
Week 7, Day 4
REST DAY (OPTIONAL LISS)
OPTIONAL CARDIO
1 Sets 45 mins
Week 7, Day 5
UPPER BODY & CORE
SUPERSET
EXERCISE 1 B
​ OOTY BAND ARM RAISES
4 Sets 15
EXERCISE 2 B
​ ENCH TRICEP DIPS
4 Sets 20
SUPERSET
EXERCISE 1 K
​ B SINGLE ARM SNATCH
4 Sets 12 each arm
EXERCISE 2 A
​ ROUND THE WORLD
4 Sets 15
SUPERSET
EXERCISE 1 S
​ WISS BALL CRUNCHES
4 Sets 15
EXERCISE 2 S
​ WISS BALL PASS
4 Sets 10
EXERCISE 3 S
​ WISS BALL SIDE CRUNCHES
4 Sets 12 each side
Week 7, Day 6
TOTAL LOWER BODY
SUPERSET
EXERCISE 1 B
​ OOTY BAND SQUATS
4 Sets 20
EXERCISE 2 B
​ ANDED LONG JUMP SHUFFLE BACK
4 Sets 12
SUPERSET
EXERCISE 1 B
​ OX JUMP BURPEES
4 Sets 10
EXERCISE 2 W
​ ALKING LUNGES
4 Sets 15 each leg
SUPERSET
EXERCISE 1 W
​ EIGHTED LUNGE JUMPS
4 Sets 12 each leg
EXERCISE 2 K
​ B SUMO SQUATS
4 Sets 20
Week 7, Day 7
REST
Week 8 Home
Week 8, Day 1
TOTAL LOWER BODY
SUPERSET
EXERCISE 1 D
​ B LATERAL WALK
4 Sets 12 each way
EXERCISE 2 D
​ B DEADLIFT + SQUAT COMBO
4 Sets 12
SUPERSET
EXERCISE 1 D
​ B ALTERNATING LUNGES
4 Sets 12 each leg
EXERCISE 2 D
​ B STEP UPS
4 Sets 12 each leg
SUPERSET
EXERCISE 1 S
​ INGLE LEG SWISS BALL HAMSTRING CURL
4 Sets 8 each leg
EXERCISE 2 D
​ B SUMO SQUAT
4 Sets 15
SUPERSET
EXERCISE 1 I​ N & OUT SQUAT JUMPS HOLDING PLATE
4 Sets 15
EXERCISE 2 W
​ ALL SIT BUS DRIVERS
4 Sets 20 secs
Week 8, Day 2
UPPER BODY & CORE
SUPERSET
EXERCISE 1 B
​ ANDED PULL APARTS
4 Sets 15
EXERCISE 2 K
​ B SINGLE ARM SNATCH
4 Sets 12 each arm
SUPERSET
EXERCISE 1 R
​ ENEGADE ROWS
4 Sets 8 each arm
EXERCISE 2 P
​ USH UPS
4 Sets 12
SUPERSET
EXERCISE 1 P
​ USH UP HOLD WITH SHOULDER TOUCH
4 Sets 10 each arm
EXERCISE 2 D
​ B FRONT RAISE TO LATERAL RAISE
4 Sets 12
SUPERSET
EXERCISE 1 S
​ IT UP TO PLATE RAISE
4 Sets 12
EXERCISE 2 T
​ UCK UP TO PUSH UP
4 Sets 12
Week 8, Day 3
GLUTES + HIIT
SUPERSET
EXERCISE 1 E
​ LEVATED GLUTE BRIDGE (BOOTY BAND)
4 Sets 15
EXERCISE 2 D
​ EFICIT CURTSY LUNGE
4 Sets 12 each leg
SUPERSET
EXERCISE 1 S
​ QUAT HOLD TO ABDUCTOR
4 Sets 12
EXERCISE 2 S
​ QUAT PULSE TO SQUAT JUMPS
4 Sets 12
SUPERSET
EXERCISE 1 S
​ INGLE LEG SQUATS
4 Sets 15 each leg
EXERCISE 2 S
​ UMO SQUATS
4 Sets 20
HIIT SPRINTS (WALK FOR REST)
6 Sets 30 secs
Week 8, Day 4
REST DAY (OPTIONAL LISS)
OPTIONAL CARDIO
1 Sets 45 mins
Week 8, Day 5
UPPER BODY & CORE
SUPERSET
EXERCISE 1 B
​ OOTY BAND ARM RAISES
4 Sets 15
EXERCISE 2 B
​ ENCH TRICEP DIPS
4 Sets 20
SUPERSET
EXERCISE 1 K
​ B SINGLE ARM SNATCH
4 Sets 12 each arm
EXERCISE 2 A
​ ROUND THE WORLD
4 Sets 15
SUPERSET
EXERCISE 1 S
​ WISS BALL CRUNCHES
4 Sets 15
EXERCISE 2 S
​ WISS BALL PASS
4 Sets 10
EXERCISE 3 S
​ WISS BALL SIDE CRUNCHES
4 Sets 12 each side
Week 8, Day 6
TOTAL LOWER BODY
SUPERSET
EXERCISE 1 B
​ OOTY BAND SQUATS
4 Sets 20
EXERCISE 2 B
​ ANDED LONG JUMP SHUFFLE BACK
4 Sets 12
SUPERSET
EXERCISE 1 B
​ OX JUMP BURPEES
4 Sets 10
EXERCISE 2 W
​ ALKING LUNGES
4 Sets 15 each leg
SUPERSET
EXERCISE 1 W
​ EIGHTED LUNGE JUMPS
4 Sets 12 each leg
EXERCISE 2 K
​ B SUMO SQUATS
4 Sets 20
Week 8, Day 7
REST